WWW.OGDENREGIONAL.COM N E W S L E T T E R NOVEMBER 2014 Breathe Easier At Home How to Fight Infections and Clear the Air W hen the mercury drops in late fall and people start spending more time indoors, that’s when germs can spread faster than you can say gesundheit! Short of staying quarantined until spring arrives, you can’t completely avoid exposure to viruses and germs. However, you certainly can reduce the likelihood that you will catch a cold or the flu by taking a few precautions, including outfitting your home to boost respiratory health. The best defense against respiratory infections is to get your annual flu vaccine and to wash your hands regularly. Improving indoor air quality also can help you fight off infection. A furnace or heat pump can make your home nice and toasty, but it also removes moisture from already dry, cool air. Drier air parches your throat and nasal passages, leaving you more vulnerable to infections. Dry indoor air also can increase your sensitivity to indoor allergens like dust and pet dander. One solution to minimize dryness is to use a portable humidifier or vaporizer to return moisture to the air. Humidifiers can keep your mouth, nose and sinuses moist, helping you breathe easier, especially at night and when you have a stuffy nose. Tabletop models are small and easy to handle, but humidify only one room. Console models are larger and more cumbersome but can generate enough moisture for multiple rooms. Both require you to change the water and filters frequently to prevent growth of bacteria and mold. ISSUE FOCUS Respiratory Health Healthy Conversations Grandparents Raising Grandchildren Tuesday, Nov. 4 6 p.m. Oak Room RSVP by calling (866) 887-3999 See page 8 for details. What’s New in 2015 Look for exciting new travel opportunities and Broadway shows taking place in 2015. Order early for best selection. See page 5 for details. continued on next page 1 H2U at Ogden Regional Medical Center 5475 South 500 East Ogden, UT 84405 HEALTH TO YOU Breathe Easier continued from front page Try these other strategies to breathe easier and avoid catching the next round of viruses: Neti pot. Often called a nasal cup, a neti pot can be an effective way to restore moisture to driedout nasal passages. Using salt water, a neti pot rinses your sinuses and may help alleviate annoying congestion. Saline nasal sprays provide similar benefits. Air filters. If you have allergies or asthma and are very sensitive to dust, try a high-quality HEPA (high-efficiency particulate air) filter in your return-air vent. This can reduce the dust load in your home—and reduce the risk of asthma attacks. These also filter out a large percentage of virus particles. Air purifier. This gadget cleans and circulates the air in a room, eliminating airborne germs and bacteria, along with allergens like dust, pollen and pet dander. Using an air purifier can help prevent asthma attacks. Disinfecting cleaning supplies. Soap and water helps to remove grime and some germs, but it won’t kill them. Use products approved by the EPA to disinfect items you frequently touch, like TV remotes, computer keyboards, and doorknobs. n How to Quit Smoking Without Gaining Weight Many people notice their weight inching upward after they stop smoking. Suddenly, their ability to taste and smell food improves, making it harder to resist many tempting treats. Smoking may suppress appetite, so kicking the habit can sometimes lead to overeating. The good news is you’re not doomed to pack on pounds once you stub out your last cigarette. You can maintain your weight and reap the benefits of being smoke-free with some planning. The key to successful weight management is to exercise regularly, eat a balanced diet, and develop habits that keep your hands out of the cookie jar. These tips can help: Carry a water bottle. Having water handy is a no-calorie way to satisfy the urge to put something your mouth. Bonus: You’ll stay hydrated. 2 H2U.com Easing Congestion On a Sick Day If you still wind up with a cold or other virus, these items can help ease your symptoms. Nasal spray. Saline nasal sprays can loosen congestion, but when symptoms are really bad, a spray decongestant may be a better solution. Remember, do not use spray decongestants for morethan three days as that can cause symptoms to rebound. Peppermint. Inhaling the scent of peppermint can temporarily relieve sinus congestion. A couple of drops of peppermint oil in the water of a humidifier might help thin mucus and calm a sore throat, though some experts caution peppermint can irritate sensitive nasal passages. Or, try steeping a teaspoon of peppermint leaves in hot boiling water for a soothing tea. Chicken soup. Your grandma was right—chicken soup really can help when you’re under the weather. In addition to providing hydration and protein to boost Energy, chicken soup has mild antiinflammatory properties. n Chew gum. Avoid consuming excess calories, chew sugarless gum or suck on a mint or sugar-free hard candy. Anticipate and deflect cravings. When you know you’re going to crave a cigarette, plan an activity that doesn’t involve snacking. For example, schedule a workout in the morning when you crave a cigarette with your coffee. Knit or crochet. Take up a habit that will keep your hands busy so you won’t be tempted to reach for a cigarette … or a handful of potato chips. Brush your teeth. Keep your mouth healthy and fresh by using mouthwash or brushing your teeth right after you eat. The feel of a clean mouth will squelch the urge to take one more bite or to light up an after-meal cigarette. n Components of a plan Make an Asthma Action Plan Asthma is a chronic disease that inflames and narrows the airways in the lungs, often causing bouts of wheezing, tightness in the chest, shortness of breath and coughing, according to the National Heart, Lung and Blood Institute. Asthma can range from mild to severe. And while many people are diagnosed in childhood, it’s possible to develop asthma as an adult, often after a serious upper respiratory infection. If you are diagnosed with asthma, you should have a written action plan for dealing with potential trouble. Work with your doctor to develop a personal management strategy. Start by determining your peak air flow rate. If you have moderate-tosevere asthma, a handheld device called a peak flow meter can measure how much air you can push out of your lungs. Jot down your rates each day. Results can indicate when an asthma attack is coming, even before symptoms appear. Don’t Bite Your Nails! Plus 5 More Ways to Prevent Colds and Flu Flu shot—check. Consistent hand-washing—check. Sneezing into your elbow—check. Congratulations! You’ve got the standard flu-prevention habits down pat. Here are some less commonly known ways you can fight infections this winter. Do some yoga poses. Or find another way to unwind and reduce the harmful effects of stress, which can suppress your immunity. Deepbreathing exercises are a great way to calm anxieties—but find a spot where there aren’t people coughing and sneezing nearby. Clean your desk. Is your workspace littered with crumbs, crumpled notes and other debris? If so, it’s time to clean up! Because you spend a lot of time there, desks can be a breeding ground for germs. > Basic personal information > Emergency contacts > Doctor’s name and contact info > Description of illness, including severity and triggers > Your best peak air flow rate > “Green zone” plans: Medication dosages and actions for times when your air flow is above 80 percent of your personal best. > “Yellow zone” plans: Instructions and medication doses for times when you are having asthma symptoms like coughing, wheezing and tightness in the chest. > “Red zone” plans: What to do when peak air flow dips below 50 percent and you’re having a lot of trouble breathing. This should include infor- mation on signs that it’s time to call an ambulance. Give a copy of your plan to loved ones or coworkers so they will be able to help you in the event you experience a serious asthma attack. You can find links to form for asthma action plans on the CDC website: www.cdc.gov/asthma/ actionplan.html. n Get a manicure. No, you don’t have to head to the nail salon, but keeping your nails clean and resisting the urge to gnaw on that hangnail can keep germs out of your mouth and eyes. Snooze more. Seven to nine hours of sleep a night is ideal for most adults. If you get less, your immune system won’t function as well, making you more vulnerable to infections. When you don’t get a good night’s sleep, grab a short nap during the day. Phone a friend. People with well-established social networks seem to be able to fend off viruses and germs better than loners. Now is a great time to check in with friends and family. n 3 HEALTH TO YOU Calendar of Events: November Nov. 2 - Daylight Saving “Fall Back an Hour” Nov. 4, 6 p.m. - Healthy Conversations”Grandparents Raising Grandchildren” Nov. 6, 10:30 a.m. - Book Club Nov. 7, 11 a.m. - Bunco Nov. 11 - Happy Veterans Day Nov. 19, 11:30 a.m. - Chat N’ Chew— So Delicious Ogden Regional Medical Center Exercise Classes Wasatch Fitness Exercise Classes Social Activities 5475 S. 500 E. 801-479-2075 5349 S. Adams Ave., Suite A 801-479-9865 Body Ball Yoga Pilates Yoga Smooth Cardio Thursday, Nov. 6, 10:30 a.m. H2U Classroom This month’s read is Mr. Pip by Lloyd Jones. December’s read is I is Another, The Secret Life of Metaphor by James Geary. This book deciphers the subtle implications embedded in advertising slogans, familiar slang and government double-talk, and their influence in every aspect of our lives, from art to medicine, psychology to the stock market. 4.5 out of 5 Stars. Monday 9:30 - 10:30 a.m., Oak Room $5 per session Bring large stability ball. Tuesday and Friday 9:30 - 10:30 a.m., Oak Room $5 per session Tai Chi Wednesday 9 - 10 a.m., Oak Room $5 per session Monday 4:30 - 5:30 p.m. Thursday 5:30 - 6:30 p.m. Monday and Friday 8 - 9 a.m. Zumba Wednesday 8 - 9 a.m. Thursday 8 - 9 a.m. Smooth Movement Monday, Wednesday and Friday 11:30 a.m. - 12:30 p.m. Nov. 20, 1 - 3 p.m. - Foot Services Nov. 22, 2 p.m. - “How The Grinch Stole Christmas” - Capitol Theatre Nov. 27 - HAPPY THANKSGIVING Book Club Chat N’ Chew Wed. Nov. 19, 11:30 a.m. So Delicious, 1853 W 5600 S., Roy $9 - $15—So Delicious Japanese Wasabi offers teriyaki and hibachi specials. They also offer noodles, sushi, and soup & salad. RSVP by Nov. 17 to Trudy Peterson at 801-479-2075. Foot Services Thursday, Nov. 20, 1 - 3 p.m. H2U Classroom $15—Foot service includes: foot soak, toenail trim, nail smoothing, corn/callus buff and foot massage. The provider is unable to perform this service for those with a diabetic condition, foot wound or vascular disease. Appointments are required. Call Jeanne at 801-645-4111 H2U Walking Club Tuesdays and Thursdays, 8:30 a.m. Newgate Mall H2U Mall Walkers meet at Newgate Mall Food Court. Participants will receive an H2U Pedometer to help track their steps each day. Please contact Trudy Peterson at 801-479-2075 for more information. 4 H2U.com Broadway Across America Shows “How The Grinch Stole Christmas” The Musical Saturday, Nov. 22, 2 p.m. Capitol Theatre $70 per Ticket Deadline: Oct. 20 The Grinch discovers there is more to Christmas than what he bargained for in this holiday classic. The mean and scheming Grinch tries to steal Christmas from the cheerful Whos of Whoville. Does he succeed? You and your family will find out in this holiday favorite. “Mamma Mia” Saturday, March 14, 2015, 2 p.m. Kingsbury Hall $66 per ticket Deadline: Feb. 9, 2015 On the eve of her wedding, a daughter’s quest to discover the identity of her father brings three men from her mother’s past back to the island they last visited 20 years ago. You will be enchanted by ABBA’s timeless songs in this tale of love, laughter and friendship. “Once” Saturday, April 11, 2015, 2 p.m. Kingsbury Hall $66 per ticket Deadline: March 2, 2015 An enchanting tale of a Dublin street musician who’s about to give up on his dream when a beautiful young woman takes an interest in his songs. As the chemistry between them grows, his music soars to powerful new heights. “Once” is an unforgettable love story about going for your dreams. For more information or to order tickets, please call 801-479-2075 Upcoming Travel Rose Parade Tour Dec. 29 2014 - Jan. 2, 2015 $1,685 per person double occupancy ($600 deposit) Round-trip airfare from Salt Lake, grand stand parade seating, post-parade float viewing, first-class hotel, scenic stops, Beverly Hills, Rodeo Drive and many more. Fully escorted. New Zealand/Australia Cruise Jan. 24- Feb. 9, 2015 Round-trip airfare from Los Angeles ($900 deposit) $4,165 per person dbl occ Inside Cabin $4,455 per person dbl occ Window Cabin $4,765 per person dbl occ Balcony Cabin 17-day luxury cruise, Broadway style shows, Sydney, Hobart Tasmania, Dunedin Auckland, Bay of Islands, plus much more. To sign-up for H2U travel please mail or bring deposit to: Ogden Regional H2U Attn: Trudy Peterson 5475 S 500 E Ogden, UT 84405 New to H2U— Knight Tours and Cruises H2U is proud to welcome Knight Tours and Cruises to the H2U family. We look forward to working with a local company with years of travel experience. Watch for new and exciting upcoming travel opportunities in 2015. The Tobacco Body. Have you ever wondered how tobacco affects your body? Beyond raising your risk for lung cancer, heart disease and many other illnesses, smoking affects the skin, eyes, hair, nails, reproductive system and more. Take a tour of tobacco’s effects on the body by visiting http://tobaccobody.fi. 5 HEALTH TO YOU The Art of Apologizing Beat It This little red root is full of folate, a key nutrient for preventing heart disease. Beets also are very easy to prepare. Simply wash, peel and grate for a crunchy salad base. (Protect countertops when preparing raw beets; the juice can stain.) Not into raw beets? No problem. Wash the beets, then boil, steam or roast them with the skin on to preserve flavor and color. The skin slips off easily once cooked. Then add a little olive oil, cracked pepper and Feta cheese and enjoy. Crunchy Raw Beet Salad ! is Try th Ingredients ½ lb. beets 1 Tbsp. olive oil 3 Tbsp. orange juice 1 Tbsp. lemon juice 4 cups Romaine lettuce, shredded ¼ cup feta cheese ¼ cup chopped walnuts Salt and pepper to taste Directions: Scrub beets, then peel and grate. Whisk together olive oil, orange and lemon juice, then toss with the beets. Place Romaine lettuce in a salad bowl and top with the beet mixture. Sprinkle with feta cheese and walnuts. Finish with salt and freshly ground pepper. Serve immediately. Makes 4 servings. Nutrition Information (per serving): Calories 142, Total Fat 10 g, Carbs 10 g, Protein 5 g, Sodium 602 mg, Sugars 7 g. n H2U National Office P.O. Box 1300 Nashville, TN 37202-1300 6 H2U.com If you’ve lived long enough, you know it’s easier to make mistakes than to make amends. Extending a heart-felt apology is usually the first step, but knowing what to say after “I’m sorry” can be tricky. To master the art of the sincere apology, remember the three Rs: Regret, Responsibility and Remedy. Express Regret: Acknowledge the hurt or damage that you caused, and express regret for your actions or words. Take Responsibility: Don’t blame someone else or make excuses. Take responsibility for your own actions and accept the consequences. Propose a Remedy: This is the time to offer some kind of solution. You can’t undo the past, but perhaps you can take action to offset some of the damage caused. Here’s an example: “I feel terrible about what I said earlier. I shouldn’t have MONTHLY CHALLENGE: Collect Your Family Medical History Holiday gatherings can be a good time to start that family medical history your doctor is always asking about. Heart disease, cancer and diabetes can run in families, along with rare diseases like hemophilia, cystic fibrosis and sickle cell anemia. Knowing your history can help you figure out how to reduce risks. This month, gather the following information from your blood relatives. Begin with “first-degree” relatives (parents, siblings and children), then expand to nieces, nephews, half-siblings, (800) 771-0428 H2U.com Facebook.com/healthtoyou said that, and I understand why you’re angry. I promise to think before I speak in the future and choose my words more carefully.” A genuine apology tells others we regret hurting their feelings and want to repair any rifts in the relationship. Once you’ve apologized sincerely, then what? The hard reality is that you can’t know if you’re going to be forgiven right away or not. Give the person time and space. Don’t rush through the process. In the end, apologizing can mend relationships and help reduce the stress you feel after hurting someone. n grandparents, aunts and uncles. > Age or date of birth > Conditions like heart disease, diabetes, asthma or high blood pressure > Serious illnesses like cancer or stroke > Age when illnesses developed > Pregnancy or childbirth problems > Family origins (Some genetic diseases occur more often in certain populations.) > Birth defects, learning problems or disabilities like Down’s syndrome For deceased relatives, ask family members about illnesses, cause of and age of death. Keep your history in a paper file or in your computer, or use the U.S. Surgeon General’s website to manage your health history at familyhistory. hhs.gov. n [email protected] H2Ublog.com This newsletter is not intended to provide advice on personal medical matters, nor is it a substitute for consultation with a physician. H2U Benefit All About Health … All About You Join H2U today, and we’ll help you reach your health goals—and live life to the fullest! With H2U membership, you receive valuable resources you can use at home, at work or on the go, including these: * H2U magazines and newsletters * Online library, health tools and other resources at H2U.com * National savings on travel, health services, gifts and more JOIN TODAY! * Benefits at local affiliated hospitals Learn more at www.h2u.com. Helping You Hold Down Costs for Prescription Drugs One of H2U’s most popular member benefits is the CVS Caremark discount program. Why? The H2U Prescription Discount Card can save you 20 to 50 percent on prescription drugs when you don’t have insurance or your medications are not covered by your medical plan. There are no restrictions and no limits. The CVS Caremark discount program works at 9 out of 10 pharmacies nationwide. That’s about 68,000 participating stores and includes both independent pharmacies and leading chains, such as: > CVS > Longs > Walgreens > Walmart > Many more Discount information is on the back of your H2U member card or on the family card you received in your H2U welcome letter. Just show the pharmacist either card at the time of purchase to get your discount. You also can order prescriptions by phone and have them mailed to your home. With your credit card and prescription card in hand, simply call 1-877-321-2652 and ask for Fast Start. You can order up to a 90-day supply of certain medications. So easy! n MEMBER APPLICATION m New Member m Renewing Member Date_______________________________________ Membership Term (check one) m 1 year for $20 m 2 years for $35 (Best Value!) For household memberships—2 adults for $35—call (800) 771-0428. First Name_________________________ MI_____ Last Name ___________________________ Address_________________________________________________________________________ City/State__________________________________________ Zip Code_____________________ Home Phone (_____) ____________________Cell Phone (_____)_________________________ Email Address____________________________________________________________________ Gender m Male m Female Date of Birth ______________________________________ If you’d like to join the H2U program at a local, H2U-affiliated hospital, please enter the hospital’s name here. _________________________________________________________________ (Members who do not belong to a local program still receive all the national H2U benefits.) Payment Type (Check one) m Check or money order payable to H2U enclosed m Visa/MasterCard/AmEx/Discover (#)____________________________________________ Credit Card Expiration Date Month_____________________ Year _____________________ Signature_________________________________________ Date__________________________ Print Name (as it appears on credit card)____________________________________________ SIGN UP FOR WORRY-FREE AUTOMATIC RENEWAL. Never miss a single issue of your member publications or lose benefits because you forgot to renew your membership. It’s easy and risk-free. We’ll renew your membership each year and send you a reminder so you can cancel if you change your mind. Please check the box below to enroll. m YES! Enroll me in H2U’s Automatic Renewal Service. (For credit card customers only.) Mail application to H2U National Office, P.O. Box 1300, Nashville, TN 37202-1300. Give gift memberships to friends and loved ones; call (800) 771-0248. With the submission of my membership application, I understand that $8 of my annual membership fee contributes to the H2U Magazine subscription. Memberships are non-refundable and non-transferable, and privileges are subject to change without notice. Special rates for two-person households are available. Contact H2U at (800) 771-0428 for more information. For additional new member applications, please photocopy this form or download forms at H2U.com. NL14 7 HEALTH TO YOU Healthy Conversations Grandparents Raising Grandchildren Tuesday, Nov. 4 6 p.m., Oak Room RSVP: 1-866-887-3999 Lisa Warner D id you know there are more than 2.5 million grandparents in the United States each year raising their grandchildren because of addiction issues? Substance abuse can lead to many other problems, including child abuse and neglect, incarceration, and even death of a parent. Lisa Warner, LPC SSW, specializes in trauma, loss, complicated grief, depression and anxiety at Red Cliff Counseling and Wellness. She will discuss: • Adjustment phase • Physical and emotional health • Positive discipline skills • Creating a safe environment • Creating shared activities Participants are encouraged to ask questions freely. Enjoy light refreshments and linger after the presentation to speak with presenter. Watch for directional H2U signs leading to the event on the SW or rear of the hospital. Walking With Dinosaurs 8 H2U.com H2U at Ogden Regional Medical Center 5475 South 500 East Ogden, UT 84405 801-479-2075 www.ogdenregional.com H2U Coordinator: Trudy Peterson Affiliate Manager: Linda Thomas For more information on H2U programs, visit www.h2u.com or call (800) 771-0428. Photos: Thinkstock Membership information Thursday, Jan. 8, 2015, 7 p.m. Energy Solutions Arena $40 per ticket Walking with Dinosaurs is a live theatrical show. This is the closest you and your family will ever get to experiencing what it was like when dinosaurs roamed and ruled the earth. Watch them walk. Hear the roar. Be there as they fight for survival and supremacy. From the ripple of their skin to the glint in their eye, you will know the dinosaurs really are back. Don’t miss this family spectacular. There is no violence but some kids (and adults) may be momentarily taken by surprise by the impact of sound and lights used to simulate dinosaur roaring, earthquake rumblings and volcanoes erupting. For more information or to order tickets call 801-479-2075.
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