W E LCOA’S O N L I N E B U L L E T I N F O R YO U R FA M I LY ’S S A FE T Y

BETTERSAFE

November is American Diabetes Month, which makes it a great time to learn more about this chronic condition that more than 34 million Americans are living with and understand the risks of developing it. Diabetes is a long-lasting health condition that affects how your body turns food into energy.

Most of the food you eat is broken down into sugar (also called glucose) and released into your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body’s cells for use as energy. If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it makes as well as it should. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease.

LEARN YOUR RISK

Out of the 34 million Americans who have diabetes one in five of them don’t even know they have it. That’s because there are often no symptoms, or symptoms like frequent thirst, hunger, and/or urination are easily dismissed. It’s important to understand the risks of diabetes and know when you should get tested.

According to health experts, you’re at higher risk for developing diabetes if you:

» Have prediabetes (a health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes)

» Are overweight

» Are 45 years or older

» Have a parent, brother, or sister with type 2 diabetes

» Are physically active less than 3 times a week

» Have ever had gestational diabetes (diabetes during pregnancy) or given birth to a baby who weighed more than 9 pounds

» Are African American, Hispanic/Latino American, American Indian, or Alaska Native (some Pacific Islanders and Asian Americans are also at higher risk)

UNDERSTAND YOUR DIABETES RISK

Talk with your doctor if you have

any concerns about your health.

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If you’re at high risk or feel like you might have diabetes, talk with your healthcare provider about getting tested. Diabetes can be tested and diagnosed with a simple blood draw. While there is no cure yet for diabetes, early detection, diagnosis, and treatment may improve the chances of returning blood sugar levels to a normal range.

TAKE STEPS TO PROTECT YOUR HEALTH

Although some factors like age and family history can’t be controlled, there’s a lot you can do to lower your chances of developing diabetes. You can prevent or delay type 2 diabetes with simple, proven lifestyle changes such as maintaining a healthy weight, eating a nutritious diet, and getting regular physical activity. Regular visits with your healthcare provider to talk about risk factors and your lifestyle can also help keep you on the right track.

Did You Know:

» More than 34 million people in the United States have diabetes, and 1 in 5 of them don’t know they have it.

» More than 88 million US adults—over a third—have prediabetes, and more than 84% of them don’t know they have it.

» Diabetes is the 7th leading cause of death in the United States (and that might be under-reported).

» In the last 20 years, the number of adults diagnosed with diabetes has more than doubled as the American population has aged and become more overweight or obese.

Source: The Centers for Disease Control and Prevention

Signs & Symptoms of Diabetes

» Unexplained hunger and fatigue

» Dry mouth and itchy skin

» Unexplained increased thirst and urination

» Blurred vision

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SCRATCHING THE SURFACE:What Your Fingernails Say About Your Health

Many of us may view our fingernails as purely aesthetic—something we can have fun with by painting or just keeping clean and short. However, a close look at your nails could tell you a lot about your health.

THE ANATOMY OF YOUR NAILS

Nails are actually specialized skin cells. They’re made of keratin, a protein also found in your hair and skin. Your nails protect the ends of your fingers and toes. They also help you grip objects and access small things. It would be harder to turn the pages of a book or pick up a thread without fingernails!

The part of the nail you can see is called the nail plate. Nails grow from a region at the base of the nail under the skin called the nail matrix. Here, new nail cells are made and packed together. Older nail cells are then pushed to the surface of the fingertip.

SPOTTING NAIL PROBLEMS

Certain things can affect nail growth. A serious illness or fever can halt the process. The interruption can cause indentations that run horizontally across nails. These are called Beau’s lines. They can also result from injury to the nail, some vitamin deficiencies, and chemotherapy.

Tiny pits in the nail can also be a sign of disease. It’s common among people who have psoriasis. Psoriasis is an autoimmune disease that causes red, scaly patches of skin. Nail pitting is also linked to an autoimmune condition that causes hair loss, called alopecia areata.

If your nails start to scoop inward like a spoon, also called koilonychia, you may not be getting enough iron or it may be a sign of iron deficiency anemia. Because of a lack of iron, your body can’t make enough of the molecule that red blood cells need to carry oxygen.

Nail clubbing, where the nail tips enlarge and curve around the tip, is another nail problem. It could be a harmless trait that runs in your family. But it’s also linked to lung and heart problems.

Changes in nail color are common. Yellow nails are often caused by nail fungus. In some cases, they can point to something more serious like lung disease. If you notice your nails have become mostly white, it may just be a sign of aging. But sometimes it’s due to serious

Talk with your doctor if you have

any concerns about your health.

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conditions like liver and kidney disease or diabetes. Dark streaks running down the length of the nail that appear suddenly should be checked to rule out skin cancer. Certain infections, especially of the heart, can cause red streaks to appear under the nails.

Although some of these changes may seem scary, it’s important to know that many nail changes are normal and nothing to worry about. Talk with your health care provider if your nails start to look abnormal or if you have concerns. Your doctor may send you to see a dermatologist who specializes in diseases that affect the skin and nails.

Hands-On Self Care for Your Nails

» Try not to bite, pick, or tear at your nails.

» Clip hangnails. Be careful not to tear or remove cuticles, as that may lead to an infection.

» Keep your fingernails dry and clean to prevent bacteria from growing under nails.

» Moisturize your nails and cuticles with hand lotion.

» Limit your use of harsh nail care products like nail polish remover.

» Ask your health care provider about medicines that can help with abnormal nails. If you have a nail infection, you may need antifungal or antibacterial treatment.

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THE BENEFITS OF MINDFULNESSPractical Ways You Can Incorporate It into Your Life

In recent years, mindfulness has become a household term and programs are now commonly found in schools, workplaces, and hospitals. Mindfulness, the act of concentrating on the present, has its roots in Buddhist meditation. Meditation is a practice that aims to increase awareness of the mind and concentration.

HEALTH BENEFITS OF MINDFULNESS

Studies suggest that focusing on the present can have a positive impact on health and well-being. Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can help lower blood pressure and improve sleep. It may even help people cope with pain.

One of the first mindfulness-based therapies was used for depression. Mindfulness appears to help with depression in two ways. First, it helps develop the ability to stay grounded in the present. With depression, attention can easily get diverted into the past or future which leads to focusing on past negative experiences or worrying about things to come.

Second, mindfulness can help you “de-center” from such thoughts. It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream. Developing the skill of mindfulness can help stop you

from being pulled into any one thought and carried down the stream. People often experience thoughts like, “nothing ever works out for me,” or “it’s always going to be this way.” Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.

HOW TO PRACTICE MINDFULNESS

One way to practice mindfulness is a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing or sensations in your body. If your mind wanders—like thoughts popping in about things you need to do—you try to return your mind to the present moment. But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating.

Paying closer attention to your body and how you feel when eating can help you notice signals that you’re full and help you better enjoy your food, leading to healthier

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habits. For example, if you’ve just eaten a donut, you may be more likely to notice an unpleasant sugar crash. Remembering this can help you to make better food choices in the future.

If you want to practice mindfulness, there are many online programs and apps available, but they’re not all created equal. Experts suggest looking for evidence-based resources from medical schools and universities.

TIPS & TRICKS

Becoming more mindful requires practice. Here are some tips to help you get started:

» Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second, and then exhale through the mouth to a count of 5. Repeat often.

» Enjoy a stroll. As you walk, pay attention to your breath and the sights and sounds around you. If thoughts and worries enter your mind, note them but then return to the present.

» Practice mindful eating. Be aware of the taste, textures, and flavors in each bite. Listen to when your body is hungry and full.

» Do a body scan. Bring your attention to how each part of your body is feeling. This can help you connect with your body.

» Utilize mindfulness resources including online programs and teacher-guided practices.

Talk with your doctor if you have

any concerns about your health.

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Have you heard of microbiomes? It may sound a bit alarming, but microbiomes are actually microscopic bugs (microbes) living throughout your body—in your eyes, mouth, gut, and skin. No reason for alarm, however, as most microbes are essential and quite helpful because they help you digest food, prevent dangerous infections, and so much more.

This collection of microbes in your body includes bacteria, fungi, and viruses. Together, it’s called the human microbiome. Scientists have cataloged the types of microbes that live in the human body. They’ve found that changes in your body’s bugs are linked with many health problems. These include diabetes, obesity, inflammatory bowel diseases (IBD), and cancer. They can also cause skin disorders and tooth decay.

KEEP YOUR MICROBES HEALTHY

Many experts believe that it’s not the presence or absence of one particular type of microbe that creates a healthy microbiome, but rather the diversity of microbes. Daily lifestyle habits, especially dietary choices, can help ensure you’re maintaining a healthy and diverse microbiome.

Indeed, diet is the major driver that shapes a person’s microbiome. Fortunately, your microbes respond quickly

to changes in diet. Take note of these dietary tips for optimal microbiome health:

Eat a variety of whole foods. A diverse microbiome is considered to be a healthy one. A diet that consists of a variety of whole foods, like fruits, vegetables, whole grains, beans, and legumes can lead to a diverse microbiome, which is beneficial for your health.

Have plenty of prebiotics. Prebiotics are types of dietary fiber and they’re essential for a healthy digestive system. Prebiotics “feed” the friendly bacteria in your gut, which help your body produce nutrients for your colon cells. Potent prebiotic foods include almonds, asparagus, bananas, whole grains, mushrooms, legumes, garlic, and onions.

Help yourself to probiotics. Probiotics are live, “good” bacteria and yeasts that are good for your overall health, but especially your digestive system. One of the best sources of probiotics is yogurt. It has good bacteria like lactobacillus or bifidobacteria. Look for “live or

LEARN MORE ABOUT YOUR MICROBIOME

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active cultures” on the label to ensure the yogurt you choose has them. Other good sources of probiotics include naturally fermented foods such as sauerkraut, pickles, miso, sourdough bread and fermented beverages like kefir and kombucha. Apples, artichokes, blueberries, almonds, and pistachios have also all been shown to increase bifidobacteria in our system.

It’s important to note that some types of foods may harm our microbiome. These include foods high in carbohydrates, rich in sugar, or with too many artificial components.

Protect Your Body’s Microbes

» Take antibiotics exactly as prescribed. Antibiotics are life-saving medicines. But they can also disrupt the healthy balance of microbes in your body.

» Eat a diet high in fiber. Fiber is found in plants, including fruits, vegetables, and whole grains.

» Limit foods that can hurt your gut microbes. These include sugar and fatty or highly processed foods.

» Wash your hands when preparing food, before eating, and after handling pets or garbage.

» Use hand sanitizer when you can’t use soap and water. Be sure it contains at least 60% alcohol. But washing with soap and water cleans more effectively.

Talk with your doctor if you have

any concerns about your health.

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