CALLING ALL CAREGIVERS

There are many SCA employees who are currently caring for aging parents, ill children or disabled spouses.  There are also several of you who have been through that journey and learned a lot along the way, or who see that as a potential life chapter down the road.  We wanted to use this week’s blog entry to get a conversation started about this topic.  Our hope is that it will become a resource for sharing ideas that will make the challenges of caregiving just a bit easier for everyone. 

After this week, the caregiver post will no longer be at the top of the page, but it will always be accessible and you can continue to post comments at any time.  Look to the right and you’ll see a menu for all previous posts.  Find this one and follow the discussion below.  If you want to be notified when someone posts a comment (or perhaps responds to yours) be sure to follow the blog using the link at the top right.  If you don’t already have a Google, Yahoo! or Twitter account, you can create one to have notifications sent to whatever e-mail address you choose.

WHAT IS A CAREGIVER?

A caregiver is someone who provides assistance to another adult or a child with special medical and/or mental health needs.  You may be caring for a family member (such as a parent or spouse) or a close friend.  People who are paid to do this are considered professional caregivers.  Caregiving responsibilities may include:

-          Food shopping and cooking

-          House cleaning

-          Paying bills and/or managing household affairs

-          Giving medicine

-          Daily activities, such as bathing, dressing and using the toilet

-          Eating

-          Providing company and emotional support

CHALLENGES OF A CAREGIVER

Caregiving can be an endless job, often requiring the caregiver to be available as needed around the clock.  This can be stressful, especially when caring for someone who has mental health challenges, such as dementia.  Additionally, caring for loved ones bring the added complexity of a change in the relationship between the caregiver and the person requiring care.

CAREGIVER, HEAL THYSELF

You can’t take care of others if you don’t take care of yourself.  I’m sure you’ve all heard that before.  It is the reason why parents have to put on their own oxygen mask in an airplane before helping their children.  If you can’t breathe, how can you effectively concentrate on helping those around you?  All too often, though, caregivers forego their own self-care while constantly attending to the needs of those around them.  You may simply feel that you don’t have the time or the energy to do anything extra for your own wellbeing.  However, spending a bit of time to yourself will prevent “caregiver burnout” and allow you to continue helping those who need you.

Here are some simple things you can do for your own self-care:

-          Go for a walk

-          Call someone who makes you laugh

-          Play a game

-          Read a book or magazine you enjoy

-          Go on a date or hang out with a few close friends

-          Take an exercise class

-          Take a long hot shower or a bubble bath

-          Rekindle a hobby you enjoy, such as gardening or golf

-          Join a caregiver support group and make new friends who understand your experience

RESOURCES

Follow this link and click on your state to find local resources, including international support groups, financial aid, products and services:  http://www.caregiver.com/regionalresources/index.htm.  On the top of the page you will also find links for their magazine and newsletter.  Subscribe to either or both for ongoing information, ideas and support.  

The Medicare site may be particularly well suited for those of you who care for aging parents.  This page has a variety of resources, including links to legal assistance, how to pay for care, condition-specific issues and a caregiver community.  http://www.medicare.gov/caregivers/.  Click on “support for caregivers” and you’ll also find information about taking care of yourself and finding local support.

Blogs about many different types of caregiving situations, including children, siblings, difficult cases, and more: http://www.caregiving.com/.  Reading other people’s stories can be therapeutic and informative.

Loaded with resources specifically for elderly caregiving: http://www.caregivershome.com/index.cfm.

Caregivers make up nearly 40% of the purchases of SCA incontinence products. Visit “Looking after Loved Ones.” http://www.tena.us/looking-after-loved-ones/.

Access http://www.caring.com/ for resources to help you provide the best care for your loved ones or to receive weekly tips.

Non-profit organization to assist caregivers: http://www.thefamilycaregiver.org/

SMART SNACKING

Snacking isn’t necessarily unhealthy, as long as you make smart choices. Healthy snacks throughout your day can keep your stomach satisfied. We often go through our busy days – 8-12 hours at work, dinner, soccer practice, etc. – with little time to eat, making healthy eating seem impossible and fast food seem like the only solution. Even if you do have a chance to eat 3 meals a day you may still have hunger pains. This is the perfect opportunity to bring in smart and healthy snacks.

The differences between good snacking and bad snacking lay in what you eat and how much. Small healthy snacks throughout your day and in between meals can help to hold you over until your next meal and also curb your appetite so that you can reduce your portion sizes at lunch and dinner. Smart snacks can provide you with energy that allows you to do all you need to do in your busy day, as well as help keep you alert and focused, which is exactly what you need on your busiest days. They also ease the temptation of grabbing something unhealthy from the vending machine. Smart snacking can be an opportunity to take in the vitamins and nutrients that you need each day to stay healthy.

Smart snacking means staying away from foods that contain simple carbohydrates/sugars, like soda and candy bars, and instead choosing foods with complex carbohydrates like whole-grain breads. The best snacks are those that have fiber or protein, to keep you feeling full longer, paired with   a fruit or veggie (i.e. celery and peanut butter, cottage cheese and pineapple, or apple with almond butter).

The ideal way to feed our bodies is to eat several (4-6) small meals throughout the entire day. It’s important to begin the day with breakfast (within 1 hour of waking up) in order to jump-start your metabolism. Then eat a healthy snack between 100-200 calories every 2-3 hours.  Remember that if you begin to include snacks into your day, you need to cut back on portion sizes during meals so that you are not eating extra calories. It is easier for our bodies to metabolize smaller portions of food at a time. If you eat too much your body will story the excess calories as fat.

Most people view snacking as an action that causes weight gain. But if you choose the right snacks and eat the right amount, snacks can actually help you to lose weight. It’s important to provide fuel to your body throughout the day, but just because you are hungry doesn’t mean you have to eat until you are full. Check out serving size information on food labels so you know you are not taking in too much at one time. Smart snacking is also an effective way to maintain a steady blood sugar, which helps to prevent or manage diabetes. Small snacks frequently throughout the day provide constant energy to your body without a surge of insulin, which happens in response to eating too much sugar or too much of anything at one time.

Smart snack ideas…

-  Low-fat yogurt with or without chopped fruit

-  Peanuts and raisins

-  Almonds or walnuts

-  Low-fat cheese and whole-grain crackers

-  Apple, banana, or celery with or without natural peanut butter

-  Granola bar (look for ones that are low in sugar and fat)

-  Baby carrots and hummus

-  Rice cake with natural peanut butter and honey or raisins

-  Whole-wheat pretzels with spicy mustard

-  Whole-wheat fig bars

-  Air-popped popcorn with little to no butter

-  Fruit salad

-  Cottage cheese , pineapple, and pecans
-  Look for smart snacks in your supermarket

Smart snacking requires effort and preparation, but can be very rewarding. Remember to stock up on healthy and convenient snack items when grocery shopping and take the time each day to prep a few snacks for the next day.

Satisfy your cravings with smarter options. If you are craving chocolate or something sweet, have one Hershey Kiss or a piece of hard candy instead of cookies or soda. If you need something crunchy or salty, choose whole-wheat pretzels or baked tortilla chips instead of potato chips.

Don’t be fooled by the package! Many items are marketed as “healthy” but in fact are not. For example, many fruit juices are loaded with sugar and provide little nutritional value. Also, certain low-fat items may be low in fat but are often higher in sugar so that the product still tastes good.

Always keep healthy snacks with you; whether you keep a stash in your desk drawer or in your car, you always have something to turn to when you start feeling hungry. Be creative with your snacks so that they are more enticing than what is offered in the vending machine.

Be careful after dinner not to indulge in something sweet and fatty. Remember that weight loss is the product of burning more calories than taking in. If you are not exercising, try to avoid evening snacks, and if you are exercising try to make good decisions so that your exercise efforts are not voided by eating unhealthy snacks. Enjoy fresh fruit for a sweet and refreshing snack.  

If you would like to become a smart snacker, share some of your cravings below so we can help you find replacements OR if you are already a smart snacker share some of your favorites in the comments section below.  

DE-STRESS YOUR SUMMER

School’s out for summer!  It’s a favorite time of year for school-aged children across the country.  If you’re a working parent or grandparent, however, it can be a challenging time to resolve schedule conflict and ensure proper care for the children.  Even the joy of family vacations can carry stresses of planning, decision-making, financial strain and managing work responsibilities.  Unfortunately, when we feel stressed, we are more likely to neglect our own health and well being.  

Here are a few ways to help manage these unique summer stressors, recommended by the Pennsylvania Psychological Association:

Understand how you experience stress. Everyone experiences stress differently. How do you know when you are stressed? How do you think or act differently during these times?

Identify stressors. What situations trigger stressful feelings for you?

How do you deal with stress?  Do you resort back to unhealthy behaviors?  Can you still make time for what is most important and eliminate unnecessary activities?

Be realistic. Have conversations about the summer activities that fit into your family's schedule and make compromises if necessary. For example, if you have vacation time available, take one day off from work, pack a picnic and go to the park or the beach instead of an elaborate vacation.

Find healthy ways to manage stress. Consider healthy, stress-reducing activities -- take a short walk, listen to joyful music, exercise or spending quality time together at home. Unhealthy behaviors develop over time and can be difficult to change. Don't take on too much at once. Focus on changing only one behavior at a time.

Work together.  Is anyone in your neighborhood in a similar situation?  Try to share a babysitter, enlist the help of a stay-at-home mother, or arrange alternating playdates so that your children can be with their friends while you are working.

Ask for help. Accepting help from supportive friends and family can lighten the load during stressful times. If you continue to feel overwhelmed, you may want to talk with a counselor who can help you manage stress and change unhealthy behaviors.  Contact your EAP for assistance in finding a counselor to help you work through these challenges.

Work with a coach!  If you are struggling to stay healthy during the summer, let us know.  We have a staff of health behaviorists who specialize in mental health, nutrition, physical activity and more.  We can work with you throughout the season to problem solve and stay on the road to wellness.

When parents and grandparents find healthy coping strategies, they show children how to better respond to the stress in their lives.  If you can continue taking care of yourself when life gets challenging (eating right, staying active, keeping things in perspective), you will be better able to create a positive experience for the family and be a model of health for the children.

Here are a few more ideas for simple and affordable activities that can create lasting memories without breaking the bank or disrupting your whole summer:

Light up the grill.  Designate a weekly barbecue night and eat outside as a family.

Be a tourist in your own town.  Take a few hours to visit a place in your own neighborhood that you would recommend to a visitor but haven’t seen in a while yourself.

Visit the library.  Let everyone in the family choose a few books and spend a lazy summer afternoon reading together.

Find a new recipe.  Summer fruits and vegetables are the beyond compare.  Perhaps you have some growing in your own garden already.  Look through a recipe book or website with your kids and make it together.  Maybe even choose a piece of exotic produce that isn’t a staple on your grocery list.

Go for a hike. Put on your walking shoes, find a big stick and explore the natural beauty in your region.

Encourage creativity.  Give your children a few art supplies, a simple musical instrument or the storyline for a short play.  Let them explore their imaginations while you complete a few tasks around the house.  When they’re ready, get out the camera and let them show you their creations!

Have a water fight!  You don’t need a fancy water park to cool off.  Pick up some balloons, plastic cups or simple water pistols and let the whole family run around and have some fun.  You don’t necessarily have to be a kid to act like one.

Go camping in your own yard.  Grab some flashlights, pitch a tent and maybe even make a campfire.  Take turns telling stories and enjoy an evening together under the stars.

If you have more ideas to share about how to make summer fun while keeping it simple, leave a comment below!

Sun Safety

With winter finally over most of us are ready to enjoy the sun and soak up some Vitamin D. Not so fast! It’s important to understand the basics of sun safety. The skin is the body’s largest organ and requires care and protection to maintain its health. A bronze glow today can cause problems down the road. Over time, sun exposure leads to wrinkles, sun spots, leathery skin, and premature aging, with the most dangerous consequence being skin cancer. Tanning is the skin’s natural reaction to UV radiation and is a way to protect the skin from burning, but tanning is still considered sun damage. There are many ways to add a beautiful glow to your skin while still protecting it from sun damage. Exposure to the sun can cause both skin cancer and aging, so keep your skin fair and wrinkle free. Safe alternatives to tanning include sunless tans that can come in the form of lotions, towelettes, sprays, or airbrushing at a salon. They are often made of vegetable dyes that are absorbed into the skin to provide a tint. It’s important to remember that sunless tanners do not contain SPF and do not provide protection from the sun, as many believe base tans do. Although base tans provide some protection, a tan is visible proof that the skin is damaged. Therefore, if you plan to go on a tropical vacation or cruise it is not beneficial to acquire a base tan before leaving. The only safe tan is one that comes from a bottle! 

A person’s risk of skin cancer is correlated to their lifetime exposure to the sun. Skin cancer is caused by exposure to ultraviolet radiation (the sun) and is the most common cancer in the United States. Skin cancer is the uncontrolled growth of abnormal skin cells and can spread to other tissues and organs if it goes undetected. There are 3 types of skin cancer: basal cell carcinoma, squamous cell carcinoma, and melanoma; with melanoma being the most dangerous. The differences between the skin cancers evolve from the different types of cells that make up the outer layer of the skin.

The good news is that there are many prevention strategies to reduce your risk for skin cancer:

-          Protect your skin from the sun when it is at its strongest – between 10 am and 4 pm. If you are at the pool or on the beach, remember that sand and water reflect 85% of the sun’s rays and increase your exposure. Also note that UV rays penetrate clouds, so sun safety is just as important on cloudy days.

-          Wear protective clothing such as long-sleeve shirts and pants, as well as wide brim hats

-          Wear sunglasses. Fashion may be important, but not more than you eye sight. Choose sunglasses that block 99-100% UV rays (look at tag when picking out a new pair). You want a pair that has a uniform tint, not one that varies from top to bottom. How to pick out sunglasses 

-          Use sunscreen with SPF 30 or more, regardless of skin tone or color. Apply half an hour before sun exposure and reapply every two hours. Consider applying more frequently if you are sweating or swimming. When choosing a sunscreen look for broad-spectrum protection from both UVA and UVB rays and avoid using tanning oils. And remember, if you are applying sunscreen on your children, it is also necessary to put it on yourself! Visit Learn more about sunscreen to learn more about sunscreen.

-          Seek shade. Bring an umbrella or beach tent when spending long days at the beach. If you choose to sit under shade for the whole day, sunscreen is still essential since UV rays are reflected off the sand and water.

-          Remember that some UV rays can penetrate window glass, so risk to exposure remains when you are driving in your car with the windows up. Although some rays get in, some rays do not, so keep your windows up and your sun roof closed during mid-day sun.

-          Apply sunscreen during winter months, as well, especially if you travel to higher altitudes. UV radiation exists regardless of temperature, so if you plan to ski next winter, be sure to apply sunscreen. Snow also reflects 85% of the sun’s rays, so you could potentially be exposed double the amount.

-          Perform a skin exam on yourself. Check over your whole body on a monthly basis so you begin to notice what is normal for your skin and can recognize abnormalities early. Ask a friend or loved one to check your hard-to-see places like your scalp and back and return the favor.

-          Ask your healthcare provider to perform a skin exam each year at your annual physical or visit a dermatologist if you have many skin irregularities.

Fortunately, there are many signs and symptoms to identify skin cancer. An easy way to remember what to look for is to remember your ABCDE’s.

Asymmetry: when one half of the affected area or mole does not look like the other half

  Border irregularity: when the border is notched or blurred

Color:  when the color is not consistent; the area may vary in shades of tan, brown, or black or may contain colors like white, red, or blue

 Diameter: when the area or mole is larger than 6 mm, which is about the size of a pencil eraser

Evolving: when it grows or changes over time or a new growth that bleeds or will not heal

While skin cancer can develop in anyone, the following factors can increase your risk:

-  Light-colored skin, hair, and eyes (darker skin provides slightly more protection than lighter skin, however, prolonged exposure to the sun has the same effect)

-  Family history of melanoma

-  Being over age 40 (although skin cancer is becoming more common in younger adults)

-  Sun exposure and sunburn (or any type of UV radiation, including tanning beds/lamps)

Before spending time outdoors, check the UV index for your zip code on EPA’s SunWise Program website. The UV index indicates the strength of UV radiation specifically for the present day and place. It can help you to practice sun safety on the days you need it most.

While you may not have a cinnamon tan at the end of summer, you will have younger-looking, healthier skin that will remain attractive for years to come, as well as a reduced risk for skin cancer. Dr. Oz supports eating plenty of tomatos this summer as the lycopene helps to build up your body's antioxidant system that prevents the sun from destroying essential vitamins in our bodies. It can also help prevent wrinkles by keeping your elastic skin tissues from losing their tenseness. Please feel free to post comments or questions in the comment section below.

DENTAL HEALTH

At our annual health assessments, we ask each participant if they visit the dentist every 6 months.  We ask this as part of an overall health screening because the health of your mouth is related to many other aspects of disease prevention and management.  There are actually more than 120 medical conditions that can be detected in early stages by a dentist!  Below are a few important considerations that show how proper dental care is a part of good overall health.

HEART DISEASE

Gum disease is an inflammatory disease.  When you have a condition that causes inflammation, inflammatory agents travel through the body and are not necessarily limited to the affected region.  Having one inflammatory disease can put you at greater risk for others.  Heart disease is another inflammatory condition.  Recent research has indicated that people with gum disease are more than twice as likely to have heart disease.  Gum disease can also exacerbate existing heart conditions.  If you have a personal or family history of heart disease, diligent dental care is well advised.

DIABETES

People with diabetes are more likely to develop oral health problems than those who are not diabetic.  These complications may include oral infections, slower healing, dry mouth, tooth decay or gum disease. However, those who combine proper dental care with standard disease management (insulin or other medications along with diet and exercise) are more likely to avoid gum disease.  Be sure to see your dentist regularly and contact your dentist if you notice any abnormalities such as red or swollen gums, loose teeth, bleeding during brushing or flossing, bad breath or taste in your mouth.  Make sure your dentist knows that you have diabetes, as well as any medications you may be taking.  Try to make your dental appointments in the morning when glucose levels are best controlled.

OSTEOPOROSIS

Teeth are the only part of the skeleton that is not hidden by our flesh.  As such, the teeth can provide information about what is happening with the rest of our bones.  Your dentist will not comprehensively evaluate your bone density status, but he/she might recognize a few signs of osteoporosis, including bone loss in the jaw, tooth loss or ill-fitting dentures.  Risk factors for osteoporosis include being: female, over age 50, a smoker, Caucasian or Southeast Asian, small framed.  If you have multiple risk factors, ask your family doctor for a BONE DENSITY TEST.  Weight-bearing exercise, supplemental calcium and vitamin D can slow bone loss.

TOBACCO USE

I have spoken to several tobacco users who have been avoiding the dentist for years due to embarrassment.  But it is because of the tobacco that a visit to the dentist is most important.  Tobacco users get more cavities, are twice as likely to lose their teeth, and nearly twice as likely to need a root canal.  They are also 50% more likely to experience gum disease and have a reduced ability to fight infections in the mouth and gums.  With proper dental care and regular visits, these risks can be reduced.  These risks apply to users of smokeless tobacco also, who are additionally at 50% greater risk for developing cancers of the cheek, gums and lining of the lips, all of which may be detected with regular dental visits.  If you are looking for assistance in kicking the habit, CONTACT ME.

NUTRITION

Sugar is a major culprit in the progress of tooth decay.  Try to limit refined, processed sugars or starches and choose sweet crunchy fruits such as apples and pears that will leave less sugar residue on teeth.  Swish your mouth with water after eating to release any lodged particles.  Keep teeth strong with foods that are high in calcium (low or non-fat dairy, dark greens, beans, tofu, fortified orange juice) and supplement with vitamin D to aid in calcium absorption.   Click here for information about DIET AND ORAL HEALTH.

DENTURES

Some of you wear dentures and may wonder what good a dentist can do when you don’t have any teeth!  Even when you wear dentures, it is important to see your dentist regularly.  The dentist will check all regions of your mouth, tongue, gums and under your dentures for any abnormalities that you may not be able to see.  He/She can also assist you with dentures that are not fitting properly.  Especially if you are diabetic or pre-diabetic, it is important to see the dentist to check for infection in the gums or any remaining teeth.  Ask your dentist how frequently you should be seen if you are wearing dentures.

DENTAL CARE

For overall wellness, disease prevention and to avoid damage to teeth and gums, turn these practices into habits:    

• Brush teeth for 2 full minutes every morning and night.  Use a timer (some electric toothbrushes have them built in) or sing a 2-minute song.  
• Be sure to brush every surface thoroughly with a soft-bristled brush. Floss daily and follow with a rinse to remove loosened particles. 
• Visit your dentist for a regular cleaning every 6 month, or more often if you are high risk and it is recommended by your doctor or dentist. 
• See these links for detailed BRUSHING and FLOSSING instructions.