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July 2021 Make a Great Plate

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July 2021 Make a Great Plate ® LIVE WELL, BE WELL BEST bits 2021 ealth h e World Hepatitis Day is every Get the Facts c Sun Safety: o n bserva July 28 to raise awareness about July this leading cause of death worldwide. When it comes to protecting yourself Nearly 300 million people have it and from sun damage, do you know fact don’t know it. Hepatitis viruses cause from fiction? Review the basics from the inflammation of the liver that leads to American Cancer Society and CDC. serious illness. There are five primary forms of hepatitis. You can get involved Fiction: You don’t need to wear sunscreen at worldhepatitisday.org. And learn when outdoors on cloudy days. more about hepatitis at cdc.gov/ Fact: Up to 80% of the sun’s UV (ultraviolet) hepatitis. rays can penetrate clouds. Unless it’s raining Tip: Sunscreen products can only be labeled broad spectrum if they have been heavily, your skin can burn if overexposed ealth h July is National Recreation e c to UV rays. tested and shown to help screen both UVA o n bserva and Park Month, a time to and UVB rays. Tip: Remember that sunscreen is just recognize those people working to help a filter — it does not block all UV rays. Fiction: Sunscreens labeled as water-resistant protect and preserve our open only need to be applied once while sweating community sites across the U.S. With Fiction: One application of sunscreen will or swimming. their efforts, we can enjoy walking our provide several hours of protection outdoors. Fact: Water-resistant sunscreens must be trails, camping sites, taking fitness classes or swimming at community Fact: The best prescription is to apply one reapplied at least every two hours. These centers, along with reaping the benefits ounce of broad-spectrum sunscreen with sunscreens must state whether they protect of clean air and water. Learn more at a sun protective factor (SPF) 30 to your the skin for at least 40 or 80 minutes of nrpa.org/events/july. entire body and reapply every two hours, swimming or sweating. There’s no such especially after swimming or sweating. thing as a waterproof sunscreen — they ealth h e Anyone can suffer from all wash off eventually. c o n bserva mental disorders, which include Tip: Most sunscreen products are good depression, anxiety, bipolar and many for two to three years; check expiration dates. others. Too many people struggling with poor mental health don’t get or Fiction: Getting a base tan at an indoor seek help. During Minority Mental tanning salon is a good way to prevent sun Health Awareness Month, the focus damage when outdoors. is recognizing and improving care Fact: A base tan provides little protection for underrepresented communities. from sunburn — any tanning, indoors or out, Learn more about this annual event injures your skin. at nami.org. Mobile devices are providing new ways to access help, monitor progress and increase understanding of mental well-being; for example, anyone who can text can You may be especially sensitive to UV damage if you have: a family history of skin cancer; contact a crisis center. fair skin; or many moles, irregular moles, or freckles. Learn more at cancer.org. Note: Due to production lead time, this issue may not reflect the current COVID-19 situation in some or all regions of the U.S. For the most up-to-date pandemic information visit Don't go through life, grow through life. — Eric Butterworth coronavirus.gov. The Smart Moves Toolkit, including this issue’s printable download, Sunscreen: The Real Cover-Up, is at personalbest.com/extras/21V7tools. Did you know? When Adult Kids Move In Seasonal affective disorder (SAD) can occur in the Grown children moving in with their parents summer. Though less common is no longer unusual. In fact, the number of young than the winter version, many adults living with one or more parents has surpassed people do develop summer the number living in multi-generational households depression. Symptoms include during the Great Depression, according to Pew Research. poor appetite, weight loss, insomnia, restlessness and There are numerous reasons why adult children return home, anxiety. Early, accurate diagnosis including a job loss, apartment woes or a relationship breakup. is important to ensure you get While the new living situation may be fine for a while, it can proper treatment. If you disrupt the parents’ home life and cause stress for all family members. suspect summer depression, Use these tips to help you and your adult kids adjust more consult a health care provider comfortably to your new living arrangement: familiar with this condition. • Set a mutually agreed-upon rent for room and board. Treatment may include If your grown child is unemployed, encourage them to look for medication, counseling and work and, in the meantime, to help with chores and errands. changing your sleep schedule. • Set limits. If you’re looking forward to retiring or downsizing, make it clear the living arrangement can’t last Lifestyle changes can also help: forever and work out a timetable. Maintain healthy eating, exercise • Respect each other as adults. Your grown kids shouldn’t treat your home like a dormitory or expect you to consistently and don’t overbook provide all their meals. And parents shouldn’t expect their adult children to have a curfew. — find time to relax and do • Don’t wait until there’s an argument to set some rules. For example, make it clear if you don’t allow smoking things you enjoy daily. in your home. Let them know your bedtime should be respected (no loud music or guests after a certain time). — Eric Endlich, PhD Chronic Pain and the Brain Nearly 100 million Americans suffer from The good news is, effective therapies chronic, persistent pain, according to the can help improve your well-being: American Academy of Pain Medicine. Pain is Cognitive behavioral therapy is a well-established the most common symptom that sends us to our health treatment for anxiety and depression. It’s also a very effective way to treat care providers, yet it is hard to define. The sensation and control chronic pain. Therapists use it to help patients learn coping skills so of pain involves communication among your nerves, that they can actively manage, rather than be victimized by, their pain. For example, spinal cord and brain. Some of the most common types patients might try participating in activities to help improve physical function and of chronic pain are due to headache, arthritis, nerve distract themselves from focusing on the pain. damage, cancer, lower back pain, and pain after surgery Relaxation training techniques help people relax and reduce stress; techniques or trauma. include progressive muscle relaxation, yoga and meditation. If you suffer chronic pain, you Routine physical exercise, according to abundant research, is very helpful for may find that your daily boosting mood and reducing anxiety. Research suggests that aerobic exercise can be discomfort leads you to especially helpful for improving overall well-being and physical function in patients withdraw from socializing. with some types of chronic pain. Over time, pain can weaken Mindfulness meditation practice has recently been shown to reduce a person's your physical and mental pain experience. Some participants have been able to reduce or even eliminate pain strength and social medications through ongoing daily practice. relationships and further Consider support groups. Meeting with other people who have chronic pain offers a reduce your ability to cope. way to understand, share and explore other methods of coping with pain — and can As a result, many chronic pain help you feel less alone. To learn more, search for support groups at theacpa.org. sufferers also suffer depression. PB4.U® 7.2021 : Live Well, Be Well dollars sense Food Waste No More Growing Net Worth 101 By Cara Rosenbloom, RD By Jamie Lynn Byram, PhD, AFC In personal finance, net worth is a Ready for a shocking statistic? It’s estimated that common term. Net worth is equal between 30% to 40% of the U.S. food supply is to what you own (assets) minus what wasted — that’s more than $240 billion worth you owe (liabilities). Growing your of food. About a third of this food waste could net worth isn’t difficult; it just takes be rescued and sent to communities in need. focus and commitment. Take these While this problem includes waste at the farm, steps to grow your assets: factory, restaurant and grocery level, there’s also 1. Paying off debts will strengthen plenty of food wasted in homes across North America. your net worth. Focus on high- The average family wastes $1,866 worth of food each year. interest-bearing debt first; pay more Here are some tips to help you waste less food at home. than your minimum payment to • Plan ahead: Organize the week’s meals and shop speed up the process. with a grocery list of what you need. 2. Contribute as much as possible • Keep track: Watch how much you toss each week to your retirement accounts. These simple Many and adjust your shopping habits as needed. tips can help employers have matching programs • Stay organized: Keep similar foods together so you save that you should maximize. As your you can take a quick inventory of what you need money and accounts grow in value, so does before you shop. reduce waste. your net worth. • Use leftovers: Plan your next meal around leftovers so they don’t end up in the trash. 3. Build an emergency cash fund. • Rely on the freezer: Frozen food stays fresh longer.
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