FALL 2019 Smarts

Be Well Enjoyable multi- generational holiday gatherings Ask the Experts Preventing falls and avoiding a trip to the ER

Youthful vigor With the gift of time, retirees live longer, enjoy good health and purposeful living

HSFA19-Issue.indd 1 9/27/19 9:26 AM Welcome  LETTER

A happy and healthy holidays to you and your loved ones!

I want to welcome you to our crossword puzzle? Engage your mind with our Autumn edition of Health puzzle over a cup of green tea or your favorite Smarts. The holiday season beverage, to see how quickly you can complete it. is upon us, and it can bring We’re proud that we can offer this publication great joy or sometimes to our Medicare beneficiaries whose doctor great anxiety, depending on participates in the Medicare Shared Savings the situation. In this issue, Program Accountable Care Organization through we’ll explore how one can stay emotionally Banner Health Network. The Medicare Shared healthy while possibly dealing with stress during Savings program does not require a sign up and the holiday season. does not change your Medicare benefits. This Also in this latest issue: Health Smarts magazine is an added bonus, ■■If you want to prevent getting a cold or the flu providing you with valuable information on the this season, consider what kind of foods you should latest health care news, tends, and how to achieve be eating to help you. We’ll offer some great tips your best personal health. and strategies including eating healthy and drinking Of course, we are also here to provide you green tea, to boost your immune system. support so you can achieve your health goals! ■■Do you use your hands a lot, but suffer If you have any health-related questions, you excruciating pain when you work or take part in have access to our 24-hour Banner Health fun activities? Our medical experts will offer some Network Nurse On-Call service. Our nurses can advice on how you can keep your hands pain-free. answer questions about medications or make ■■People take medications for different ailments. recommendations about where to get care. But how do you know which ones to keep and You can call us (602) 747-7990 or toll free at which ones you should discard? We’ll tell you why (888) 747-7990. it’s important to pay attention to your medication’s expiration date, and the proper way To your health, to dispose of them when they expire. ■■The emergency room (ER) is available for people if they need it. However, you probably won’t find too many who say they enjoy going. If you’re one of many who is trying to stay out of the ER, we’ll include some tips on how you can do that. Ed Clarke, MD ■■And, what would Health Smarts be without our Banner Health Network Chief Medical Officer

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HSFA19-Issue.indd 2 9/27/19 9:26 AM Fall 2019 CONTENTS

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COVER STORY 8 Youthful vigor With the gift of time, retirees live longer, enjoy good health and purposeful living

4 Ask the Experts P reventing falls and avoiding a trip to the ER 6 From the Pharmacy Check your medications regularly for expiration dates 7 Hooked A ddiction, overdoses can be a very real concern for seniors 14 12 Be Well 6 tips for enjoyable multi- generational holiday gatherings 13 Get Moving P ain free hands: These 6 strategies will help you stay in the game 14 Good Eats Game plan for fighting off the flu NEED TO CONTACT MEDICARE? 15 Health Smarts Crossword 800-MEDICARE (800-633-4227) www.Medicare.gov 16 Healthy Living Calendar

If you no longer wish to receive this magazine: Please notify us at healthsmarts@ CREATED BY REPUBLIC MEDIA republicmedia.com or (602) 444-2235. Be CUSTOM PUBLISHING Editor: Jim Williams sure to include your full name, address, city A division of The Arizona Republic Design: Rachel Tullio and zip code as it appears on the mailing 200 E. Van Buren St., Phoenix AZ 85004 Cover Photo: Rick D’Elia label of the publication.

NOTICE OF NONDISCRIMINATION Banner Health provides free language services to people whose 684-6325 or email bannerhealthpatientrelations@bannerhealth. Discrimination is Against the Law: Banner Health complies with primary language is not English, such as: com. You can file a grievance in person, or by mail, fax, or email. applicable federal civil rights laws and does not discriminate on • Qualifiedinterpreters If you need help filing a grievance, the Banner Patient Relations the basis of race, color, national origin, age, disability, or sex. • Information written in other languages Services Center Director is available to help you. Banner Health does not exclude people or treat them differently You can also file a civil rights complaint with the U.S. Depart- because of race, color, national origin, age, disability, or sex. If you need these services, contact Banner staff. ment of Health and Human Services, Office for Civil Rights, electronically through the Office for Civil Rights Complaint Portal, Banner Health provides free aids and services to people with dis- If you believe that Banner Health has failed to provide these ser- available at ocrportal.hhs.gov, or by mail or phone at: U.S. Depart- abilities to communicate effectively with us, such as: vices or discriminated in another way on the basis of race, color, ment of Health and Human Services, 200 Independence Avenue • Qualifiedsign language interpreters national origin, age, disability, or sex, you can file a grievance with SW, Room 509F, HHH Building, Washington, D.C. 20201 800-868- • Written information in other formats (large print, audio, the Banner Patient Relations Services Center Director, P.O. Box 1019, 800-537-7697 (TDD). Complaint forms are available at hhs. accessible electronic formats, other formats) 16423, Mesa, AZ 85211-6423, or call (602) 747-6880, fax (480) gov/ocr/office/file.

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HSFA19-Issue.indd 3 9/27/19 9:26 AM Ask the  EXPERTS

Be SAFE Preventing falls and avoiding a trip to the ER

By Sierra Anutta Agarwal and Kristina Balangue, can absorb a fall. However, if you fall love going to the emergency of internal medicine and geriat- from ground-level and fracture a room (ER)—said no one! But rics at Banner – University Medical bone, then that typically points to many people have to go to the ER Center Phoenix, weighed in on this osteoporosis and you should seek for countless reasons. If you’re important subject. immediate medical attention if you over the age of 65, falling seems So why are people susceptible experience an injury. to be the main reason why many to falling? The Centers for Disease Ipeople need to visit a health care Control and Prevention identifies Vitamin D deficiency provider immediately. Sometimes several risk factors including: Not consuming enough vitamin D in the injuries are minor, sometimes your diet may cause problems. Our they are major and require surgery. Lower body weakness experts point out that lack of calci- And sometimes, they can be fatal. Advanced age causes the body to um and vitamin D can also contribute Different medical conditions can become weaker, which can also to fall-related bone injuries. It’s im- increase your likelihood of falling, cause a fall. Banner Health experts portant to check with your primary and it’s important to identify them say that medical conditions such as care physician to see if these types to prevent future falls. As we get old- osteoporosis, can make bones thin- of supplements are right for you. er, our bodies obviously change, and ner and more prone to fracture. A there are more precautions to take person with osteoporosis has to be Difficulties with walking to stay safe. But that doesn’t mean careful as falling can be dangerous and balancing you shouldn’t live life to the fullest. and possibly life-threatening. Our Walking aids, such as canes or walk- Doctors Nimit Agarwal, Sumit experts note that a healthy body ers, can help improve walking and

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HSFA19-Issue.indd 4 9/27/19 9:26 AM Some medications that might ■■Tidy up to reduce the risk of put you at risk for falling are: tripping. ■■Sedatives and over-the-counter ■■Replace rugs with ones that are sleep medications non-slip. ■■Allergy medications ■■Fix broken or uneven steps. ■■Antidepressants ■■If you don’t have them already, Medications that might seem consider installing railings on harmless, such as Benadryl or Advil both sides of stairs. PM, can also cause a person to fall ■■Increase the amount of light because of their sedating effect. by adding more sources or just brighter bulbs — our experts say Vision problems to consider a nightlight to reduce As you age, vision problems will the likelihood of falling. likely arise or worsen. It’s important to visit your eye doctor at least once Result of falling per year to make sure you are taking One of the worst injuries that can the appropriate steps needed for happen to those 65 and older is a your vision. hip fracture. Not only is it hard to recover from such an injury, but it balance. Ask your doctor if these Foot pain or footwear becomes much harder to live your might be beneficial for you. Any type of irritation around your everyday life. Our experts note that exercise feet can easily cause a fall. Wear According to the Centers for can help with these issues—an comfortable footwear or consider Disease Control and Prevention, excellent exercise for balance is Tai adding comfort insoles to your this group has more than 300,000 Chi. Staying mobile is also impor- favorite shoes. hospitalizations each year for hip tant. Even those who are hospital- If you have persistent pain, you fractures—and more than 95% of ized at Banner are encouraged to should seek medical attention. hip fractures are caused by falls. eat their meals out of bed and walk Our experts say that a broken at least 100 feet two to three times Home hazards and dangers hip can make those affected more a day to prevent loss of muscle Your house should always be a safe susceptible to deterioration. They function. place for you to spend your time. To see many older adults with hip do so, make these simple changes: fractures who are forced to make Use of medicines drastic changes in their life because Different medications can affect of the injury. These patients often you more than you might realize. become dependent on others, their Dr. Balangue says that it is always LEARN MORE health deteriorates quickly and it important to disclose to your doc- For more information on this topic, and may even lead to death within a year tor what you are taking (vitamins, other health topics, visit the Banner of their injury. The best thing you over-the-counters, etc.), even if it Health Blog: BannerHealth.com/ can do is to prevent these falls from doesn’t seem significant. healthecareblog. happening in the first place.

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HSFA19-Issue.indd 5 9/27/19 9:26 AM From the  PHARMACY

Time to CLEAN OUT the cabinets

Check the dates on your medications will only lose potency holds true for prescribed medicines medications regularly when past an expiration date, there such as cough syrup. If your doctor are exceptions to the rule. This is prescribed cough syrup the previous By Julie Maurer true for many pain medicines/fever year and you didn’t finish it, don’t Looking forward to the cooler reducers, such as aspirin or Tylenol hold on to it. weather? Most of us are, but what (acetaminophen). “It’s important to match your comes with that is the cold and flu Experts say if the medication medication to your symptoms. Be- season. While you may be stocking has a bad smell, get rid of it. If you sides looking at the expiration date, your medicine cabinet with sup- need to discard your non-narcotic the illness you have now may not be plies to help get you through if you over-the-counter medications, the same thing you had last year.,” need it, this might be a good time Louton recommends placing them Louton said. “You may think you to look at all your medications and in a sandwich baggie with some dirt, have a bad cold when you really have see which ones you should keep and kitty litter or coffee grounds before influenza, bronchitis or pneumonia. which one you should toss. throwing those in the trash to help The doctor should see you.” Betty Louton, Pharm.D, FAzPA degrade and hide them. Light and Another important thing to re- is a clinical pharmacist in Popula- moisture are also enemies when it member, expired prescribed narcot- tion Health Management. Louton comes to drug stability, Louton said. ics such as those with an opioid or recommends people routinely You should avoid storing your medi- with fentanyl, should be disposed check their medications—whether cations in a moist environment like a of when they are no longer needed, those are over-the-counter or pre- bathroom or even in the kitchen. whether they are out of date or not. scribed— to see what has expired. If you love going to those big- “If you have severe enough pain that “People think that it is like spices, box stores that sell in bulk, you may you are needing a narcotic, you need which just have less strength. That is not be saving much money when it to see a doctor,” Louton said. not true with medications,” she said. comes to buying your medications. The Food and Drug Administra- “The chemical compounds gradu- Louton noted that sometimes buy- tion (FDA) has a search function on ally degrade over time. This process ing medications in bulk can lead to its website (fda.gov) where you can usually makes drugs less effective, having expired bottles. find a location to safely dispose of but there are important exceptions. “Most people can’t possibly take all your medications (search for drug It isn’t worth the risk.” the medication you buy in bulk at take back locations). The site also When it comes to your health, the warehouse stores before offers other alternatives if you can’t having medications that are cur- they expire. And sometimes make it to one of those locations. rent is important. When a phar- people think that if they buy Also, the Arizona Department of En- macist issues an expiration date a deal with two bottles, the vironmental Quality also has a map on a prescription bottle, it means second one is still good even of drop off locations in Arizona on it is time to discard that medica- when expired because it’s their website (https://azdhs.gov/gis/ tion after that date. Louton not opened,” Louton rx-drop-off-locations/index.php). said this is applies said. While many “One of the biggest dangers in to many medicines times this is saving narcotics is the likelihood you might have on true, some- that a guest who comes into your hand for a common times it is not. house, might see it, find it and take cold. While most The same it,” Louton said.

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HSFA19-Issue.indd 6 9/27/19 9:26 AM NEED HELP? Call the National Helpline 1-800- 662-HELP (4357) sponsored by the Substance Abuse and Mental Health Services Administration (SAMHSA).

the use of this substance as well in the senior population, though not necessarily in an abusive manner.”

More than just a physical impact Addiction doesn’t have only health- related consequences, Dr. Payne points out. It can impact your social life, too. “Addiction can isolate you from society, your social circles and Hooked your own family,” she said. “It can impair your judgment and your abil- Addiction, lent,” Dr. Payne said. “Just because ity to care for yourself. It can exac- someone is a senior doesn’t mean erbate mental health conditions overdoses can be we shouldn’t explore the possibility and can cause a myriad of physical a very real concern (that addiction could be a problem) conditions and issues. The impacts or write it off as something else.” are far-reaching beyond the abuser.” for seniors By Debra Gelbart A chronic disease unto itself Don’t hesitate to talk to someone Typically, Dr. Payne explained, ad- If you think you may have an un- t won’t surprise you to learn that diction itself is defined as a chronic healthy attachment to either alco- in Arizona and across the nation, disease. “A person takes a substance hol, prescription drugs or marijuana, substance abuse—especially that leads to a feeling of relief and Dr. Payne says your primary care involving opioids—and overdose then they are unable to abstain from doctor may be able to help you. seem to most greatly impact those taking this substance on a consistent “Counseling my older patients is in their mid-20s to 30s. But you basis. With this, a person can exhibit part of my job as a geriatrician and Imight not be expecting to hear that impairment in behaviors, cravings hospice doctor. In my geriatric among seniors, those age 65 to 74 and emotional responses to certain practice I would typically start the have the highest rates of verified situations,” she said. “You can have conversation and try to bring it to opioid overdoses in Arizona. relapses and remission, much like the forefront, then I would refer That information comes from with other chronic diseases. It can them to the help they need, whether Sarah Payne, DO, a member of the also result in disability or death.” that be support groups, an addic- Family Medicine Geriatric Fellowship tion specialist or a psychologist or Program Core Faculty at the Univer- The most addictive substances psychiatrist.” sity of Arizona College of Medicine in Alcohol and prescription drugs (ben- Talking to someone about your Phoenix and the medical director of zodiazepines such as Valium and concern is an important first step, Banner Hospice Phoenix. opioids are most common) are the she emphasized. “Reaching out to Because seniors may be dealing most typically abused substances in someone you trust is a good place to with chronic pain or a chronic dis- people age 60-plus, Dr. Payne said. start. That may be your doctor. They ease like arthritis, “addiction of any “With the rise of legalized medi- can help get you to the resources type among seniors is very preva- cal marijuana, we are seeing a rise in you need.”

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HSFA19-Issue.indd 7 9/27/19 9:26 AM YOUTHFUL VIGOR With the gift of time, retirees live longer, enjoy good health and purposeful living By Brian Sodoma | Photos by Rick D’Elia

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HSFA19-Issue.indd 8 9/27/19 9:26 AM t’s not every day you hear of someone reaching their 100th birthday. However, Eleanor IStojowski is now part of that club! Born in 1919, she came into the world just after World War I ended, Woodrow Wilson was president and congress approved the 19th amendment, giving women the right to vote.

In addition to living ten decades, she’s also lived a full life. The special centenarian made her career as a legal secretary. During World War II, she worked at the Naval Ordinance Laboratory in Maryland where she was the secretary to the chief physicist for a team of engineers that developed detonation devices for submarine warfare bombs. When asked what has contributed to her longevity, one word came to mind: dancing. Dancing? That’s right! She’d been a ballroom dancer since her teens, moved to Sun City in 1976, and eventually became a member of HEALTH BANNER PHOTO: the tap-dancing group the Sun City Tip Top Dancers. Eleanor Stojowski of Sun City recently turned 100 and “I wouldn’t even go out with anyone if they weren’t a Dawn Gileau, director of Banner Olive Branch Senior Center was there to help her celebrate her centennial. good dancer,” she said with a laugh while talking about her high school days. Admittedly, good genetics may have a hand in her longevity, too. Stojowski’s sister lived a little advice about how it really is never too late for to be 96 and her grandfather lived to 99. health and happiness. “I didn’t do anything in particular (for my longevity). I just ate ordinary things. I never went on diets. I never Art of aging well YOUTHFUL had to … I just loved dancing.” Banner Health’s Olive Branch Senior Center, in Sun City, If you were to hear a story like this years ago, you is a hub for seniors to meet new friends, have lunch and probably would have been more surprised that some- socialize. Center Director Dawn Gielau is inspired by the VIGOR one like Stojowski lived to be a 100. However, it’s many stories she hears. becoming less and less uncommon these days as the “The majority of my career has been working with average life expectancy in the U.S. has topped 80. So, our older citizens. I respect their wisdom and enjoy what do many of these happy, healthy individuals have hearing their life experiences. Often times, their stories in common? A few experts share their insights, and feel like pages of a history book coming alive,” she said.

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HSFA19-Issue.indd 9 9/27/19 9:26 AM KNOWLEDGE IS POWER For more information about Olive Branch Senior Center, visit www. BannerHealth.com and search for Olive Branch Senior Center.

Olive Branch supports active and healthy lives in a number of ways. It serves more than 30,000 meals annually to homebound residents, offers health and wellness workshops and many other services. “Our program addresses the detriments to longevity. I’ve seen that people who truly participate in activities and take advantage of support services are living longer and enjoying life,” she added. According to Gielau, benefit checks are one of the most important offerings Olive Branch brings to the community. Social workers review community benefits available to those 60 and older. People are often surprised to learn they qualify for energy savings plans, food stamps, free entertainment and more. Just knowing resources like this exist can often decrease stress and boost morale for them, Gielau explained. Agarwal, chief of the geriatrics division at Banner - State of mind University Medical Center Phoenix (BUMCP). Beyond tackling basic needs, aging well requires a “When we speak with our patients, we always say certain level of mental, as well as physical, strength. ‘look, it’s just a number; the value is in the amount of That’s why good health as we grow older often comes physical activity and functional capacity you have,’” Dr. for those who don’t dwell on their age, said Dr. Nimit Agarwal said.

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HSFA19-Issue.indd 10 9/27/19 9:26 AM Small steps to change Natural changes in blood pressure, cholesterol levels, bone strength and weight occur as we age. Medical treatments and diet or lifestyle changes need to be incorporated in increments and factor in a person’s overall physical and mental condition before any change can be initiated, Dr. Agarwal emphasized. When it comes to exercise, the American Geriatrics Society recommends 150 minutes a week of moder- ate aerobic activity. Dr. Kristina Balangue, a geriatrician with BUMCP, encourages patients to include flexibil- ity and/or light resistance training as a part of those minutes. Even everyday tasks, such as light housework, KNOWLEDGE IS POWER can add aerobic time. For those starting a walking regi- For more information men, even five or 10 minutes a day at the outset can be about Olive Branch beneficial. Senior Center, visit www. “We’ve found evidence of benefits by just being more BannerHealth.com and search active relative to what you were doing before,” she said. for Olive Branch Senior Center. Both physicians believe it’s never too late to initiate small changes that may dramatically improve health. Keeping regular appointments with a primary care phy- sician or geriatrician offers consistent reminders that may trigger a lifestyle shift over time. Dr. Agarwal says some patients benefit from simply feeling heard when it comes to aches and pains. “I think getting to know what barriers are there for my patients and finding what it takes to stop them is really important. Just offering encouragement by say- ing, ‘it’s okay, let’s take a small step,’ that small step can make a big difference to their health,” he said. Older adults in good health tend to have strong social lives, too. Simply attending a group yoga class, Find joy in your life having meals with friends or trying that dance class may increase motivation, offer cognitive stimulation and Between volunteering, dancing, socializing and know- inhibit the onset of dementia, Dr. Agarwal noted. ing what resources are available to them, Baby Boomers Gielau finds that volunteer opportunities also help are learning that age truly is just a number. Gielau sees seniors stay active both physically and mentally. proof every day. “They don’t want to be sitting at home day-in and “I believe the answers are different for everyone, but I day-out,” she noted. “Here at the senior center, there is would say having joy in your life, whatever that means to a place for everyone to share their talents and abilities. you, is truly the key.” If you ask, we will find a role for you. I believe that lifelong Resources: Go 4 Life program (Go4life.nia.nih.gov), learning and giving back through volunteering are keys from the National Institutes on Aging, Choose My Plate to staying young.” for older adults (ChooseMyPlate.gov/older-adults)

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HSFA19-Issue.indd 11 9/27/19 9:26 AM Be  WELL

Key tips for enjoyable multi-generational holiday gatherings

By Brian Sodoma know when it’s time to leave the Tip #4: Embrace what bonds you The holidays can be a time of tre- gathering so that you aren’t trig- Take time to remember what bonds mendous joy, mixed in with some gered. Have a back-up plan in place. you to certain family members, par- stress. Family gatherings can be full ticularly those of different genera- of laughter and old stories. But on Tip #2: Watch your diet tions. Reading time, watching mov- the flip side with the stress of the Another tip from Dr. Weinberg, avoid ies or some unplanned down-time holidays, you may also see some overeating. More specifically, limit where you recall past experiences divisiveness and tension among or eliminate foods you might have a are often memorable moments. loved ones. Dr. Michael Weinberg is physical reaction to that could drive a licensed professional counselor you away from fun family activities. Tip #5: Take time away and senior manager in the depart- It’s not a time to splurge but a time from the group, if needed ment of Behavioral Health at Banner to enjoy the interactions with your If you’re tired or don’t have the phys- Thunderbird Medical Center, and loved ones. ical stamina you once did, don’t put he offers some suggestions on how pressure on yourself to do every ac- people can minimize stress during Tip #3: Be aware of tivity on the agenda. There’s noth- this time of the year: divisive topics ing wrong with saying you’d prefer a Family gatherings are a time for different outing while the rest of the Tip #1: Keep alcohol conversation. However, it could also group does something else. Meet up to a minimum be a time that people express their with the group later, and everyone Enjoy an alcoholic beverage with opinions – especially when so much can talk about the fun they had. family, if you desire. But Dr. Wein- is going on in the news today. If you berg warns not to overindulge. “If are firm with your political views, Tip #6: Practice listening skills you let loose too much you may not the family gathering may not be the Truly listening to someone without be able to repair some of the dam- time to vent them to everyone in the judgement is a gift. Ask open-ended age done until next year,” he said. room. “We want to remember that questions, and don’t volunteer your And if you’re in a recovery program, the holidays are enjoyable times, opinion unless asked. Listen openly loving times, and they’re not about and you might be surprised by what

Dr. Michael Weinberg oversees Banner lecturing or trying to convince oth- you learn. “Listen more, say less … And Thunderbird Medical Center’s Intensive ers that they are misguided unless I always say it’s good to ask someone Outpatient Programs. For more infor- they agree with your positions,” Dr. if they want your opinion. Respect if mation, contact him at (602) 865-5437. Weinberg said. the answer is ‘no,’” Dr. Weinberg said.

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HSFA19-Issue.indd 12 9/27/19 9:26 AM Get  MOVING

Pain-free hands

These strategies will help Keep pain at bay gently hyperextend your fingers. you stay in the game Try these six surefire strategies to 4. Pop a pill. To prevent pain dur- manage hand pain: ing an activity, anti-inflammatory By Leigh Farr 1. Ease into it. If you are new to medications such as Motrin or Aleve When your hands ache, the sports a sport or activity, start slowly and may be beneficial, says Dr. Adamany. and activities that you’ve enjoyed gradually increase the amount of “These medications may be helpful over the years simply are not as time and the intensity with which but they certainly have their own much fun. Whether you’re gripping a you play. “You don’t want to start side effects so it would be impor- racquet during an intense pickleball off with super high intensity or play tant to consult with your physician match, swinging a golf club just feet away from the hole or consistently bowling strikes, that nagging pain in your hand may be hard to ignore. Fortunately, there are easy steps you can take to stave off pain and enjoy the activities you love. “Staying active is key for good tendon and bone health, but it’s important to know your own limita- tions and take the necessary steps to ensure good hand health,” says Damon Adamany, MD, Division Head, Hand and Upper Extremity, The CORE Institute. “You want to push yourself and get a good work- out and you want to be competitive, but not to the extent of where you have to be out of your sport for a for 6 to 8 hours on end. You want to to make sure you don’t have any long period of time,” he says. gradually ease into any new activity,” contraindications for those medica- Common culprits for hand pain says Dr. Adamany. tions,” he says. include arthritis, in which the carti- 2. Take breaks. Overuse injuries 5. Go natural. Natural remedies lage in your joints wears down over happen when you play too many such as Arnica or over-the-counter time; tendinitis, where the tissue at- hours without resting your hands. creams like Aspercreme or Bio- taching muscle and bone becomes “Taking frequent breaks is very freeze may help ward off hand pain, inflamed;carpal tunnel syndrome important for keeping your hands says Dr. Adamany. brought on by overuse; and trig- healthy,” says Dr. Adamany. 6. Take lessons. To avoid a pain- ger finger, a condition in which your 3. Feel the stretch. Before step- inducing hand injury, seek out an in- fingers or thumb lock into a bent ping out onto the court or field, hold structor who can teach you correct position. one hand up and with the other hand, form from the get-go.

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HSFA19-Issue.indd 13 9/27/19 9:26 AM Good  EATS

Game plan for fighting off the flu CHICKEN & SPINACH SOUP WITH FRESH PESTO 2 tsp. plus 1 tbsp. extra-virgin 6 oz. baby spinach, Tips for boosting your olive oil, divided coarsely chopped 1/2 cup carrot or diced 1 can (15 oz.) cannellini beans or immune system red bell pepper Great Northern beans, rinsed By Michelle Jacoby 1 boneless, skinless chicken breast 1/4 cup grated Parmesan cheese Halloween, complete with all the (about 8 oz.), cut into quarters 1/3 cup lightly packed ghosts and goblins, is not the only 1 clove garlic, large, minced fresh basil leaves thing ‘creeping’ up on us. Cold and 5 cups reduced-sodium Freshly ground pepper to taste chicken broth 3/4 cup plain or herbed multigrain flu season is also starting to take 1-1/2 tsp. dried marjoram croutons for garnish (optional) shape. So, it’s time to start thinking about ramping up your defenses. Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium- Wouldn’t it be wonderful if there high heat. Add carrot (or bell pepper) and chicken; cook, turning the was a “magic pill” that could prevent chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth us from catching a cold or coming and marjoram; bring to a boil over high heat. Reduce the heat and sim- down with the flu? We could only mer, stirring occasionally, until the chicken is cooked, about 5 minutes. hope that maybe sometime in the With a slotted spoon, transfer the chicken to a clean cutting board future that would be possible. But to cool. Add spinach and beans to the pot and bring to a gentle boil. for now, we have to rely on other Cook for 5 minutes to blend the flavors. Combine the remaining methods of keeping virus-carrying 1 tablespoon oil, Parmesan and basil in a food processor (a mini germs at bay. processor works well). Process until a coarse paste forms, adding a “Practicing good hand-washing little water and scraping down the sides as necessary. Cut the chicken techniques, obtaining the recom- into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired. mended vaccinations, and getting Source: http://www.eatingwell.com/recipe/252453/chicken-spinach-soup-with-fresh-pesto/ adequate rest are all components of preventing illness,” said Tracy Gar- rett, registered dietitian nutrition- has a negative effect on immunity,” “Vitamins A, C, D and E, along with ist and certified diabetes educator she said. “Drinking tea—especially iron and zinc, are associated with for Population Health Manage- green tea with its disease fighting immunity. They’re mostly found in ment. “Add to that fueling the body antioxidants—is an excellent way plant-based foods and some animal through healthful nutrition, and you to help to meet fluid needs while foods such as eggs, milk, fish, poultry can further strengthen the body’s improving immunity.” immune system.” Garrett also suggests that natu- TIME FOR YOUR FLU SHOT Garrett says one simple way to ral, plant-based foods such as oats, Flu shots are covered by Medicare, so be sure to ask about getting yours at improve your immunity is to drink pumpkin seeds, mushrooms, kale your next doctor’s visit. Or make an plenty of liquids, such as water and and other brightly-colored fruits and appointment at a Banner Urgent Care some types of teas. “Many people vegetables, can help boost your im- to get your flu shot today! https:// are chronically dehydrated, which mune system. urgentcare.bannerhealth.com

14 | Health Smarts

HSFA19-Issue.indd 14 9/27/19 9:26 AM Crossword  PUZZLE

and red meat,” she said. “Spices also can play a role. For instance, garlic isn’t only tasty, but due to its chemical compounds, has been referred to as the ‘poor man’s penicillin.’” Garrett also cites the Mediterranean diet as a way to boost your immune system and help decrease inflammation. This diet focuses on brightly colored fruits and vegetables, fish, poultry, dairy and small amounts of red meat. To help your gastrointestinal system run like a well-oiled machine and keep your immunity strong, Garrett recommends consuming foods such as yogurt, kefir (fermented milk), sauerkraut, miso and kombucha tea. “Also essential is the consumption of prebiotics, substances that come from a fiber in plant based-foods,” she said. And while Garrett advises “food first” in strengthening your body, she says supplements can play a supportive role in assisting people to meet their nutritional needs. “I often recommend a multivita- min with minerals for many of my ACROSS 34 Winter cap feature 7 Animal home patients, as well as vitamin D-3 for 1 Barbecue aid 35 Bamboo munchers 8 Noted those who have been identified as 5 King with the 37 Actress Moreno ornithologist golden touch having a deficiency,” she said. “I cau- 38 Gary of “Forrest 9 Skid, in a way 10 Bat abode Gump” tion individuals in regard to taking 12 Places 11 Bests 39 Finished 16 Hiker’s route other supplements, especially those 13 List-ending abbr. 40 Titled 21 Vaulting game taking medications or who have 14 Outlaw 41 “American 22 Soldiers medical issues. This may interfere Gigolo” star 15 Kind of bowling 23 Song part with medications or promote un- 17 French article 24 Roof topper desired side effects. I recommend DOWN 18 One way to draw 25 Eye drop speaking to a pharmacist before 1 Aroma 19 Big snake 27 Rented taking additional supplements.” 2 Cookout spot 20 Had dinner 29 Pester So, having a healthy diet to boost 3 Several Russian 21 Raucous czars 30 Martini garnish your immune system begins before 22 Garbage 4 TV airing 31 Spud you get sick. This, along with eating 25 Scout abodes 5 Alabama city 32 Extra high-quality foods, drinking plenty 26 Budget amount 6 Foolish 36 Poorly lit of fluids, staying active, getting 27 Pasture enough rest, and seeing your doctor 28 Frequently PUZZLE ANSWERS ONLINE regularly, will only help fight off any 29 Brewing aids At BannerHealthNetwork.com/members/ cold or flu faster and easier. 33 Mine rock healthsmarts bannerhealthnetwork.com | 15

HSFA19-Issue.indd 15 9/27/19 9:26 AM BANNER HEALTH NONPROFIT ORG 1441 N. 12th STREET U.S. POSTAGE PHOENIX, AZ 85006-2887 PAID LONG BEACH, CA PERMIT NO. 2297

Healthy Living CALENDAR To find more classes near you, visit BannerHealth.com/calendar.

Coping with Grief and supporting community During the Holidays organization as we light the capitol 1 – 2 p.m. Wednesday, Nov. 6 purple in honor of the nearly six risk of developing type 2 diabetes. Banner Sun Health Research million American’s living with Learn self-management strategies Institute Alzheimer’s disease. This is the including healthy eating exercise 10515 W. Santa Fe Dr., Sun City second annual Shine a Light on and weight management. The The holidays are often difficult for All Dementias event. It is a free, class is free, but registration is grieving families. Be gentle with family-friendly event that will required. Call (602) 230-CARE yourself, and develop strategies include live music, lawn games, (2273) to reserve your space or ask for moving through a challenging food options, live art creations about additional class dates and season. This free session is and so much more. At dusk, locations. presented by Hospice of the Valley, watch as the capitol dome turns register at BSHRI.eventbrite.com. purple to remind all Arizonians East Valley: that together we will create a world Banner Corporate Center – Mesa Shine a Light on All Dementias without Alzheimer›s disease. RSVP 525 W. Brown Rd., Mesa 4 – 6 p.m. Saturday, Nov. 23 to attend at LightAllDementias. Thursdays (Dec. 5, 12, 19) Arizona State Capitol Lawn Eventbrite.com. 2 – 3:30 p.m., Room 1606 1700 W. Washington St., Phoenix Prevent Type 2 Diabetes West Valley: – A class for managing Join Banner Peoria Corporate Center Pre-diabetes Alzheimer’s Institute 16155 N. 83rd Ave. Suite 201, Peoria A 3-part class that focuses Tuesdays (Nov. 5, 12, 19) on lifestyle changes 10 -11:30 a.m. necessary to manage pre- Tuesdays (Dec. 3, 10, 17) diabetes and reduce the 1:30 – 3 p.m.

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