Colorectal cancer is the third most commonly diagnosed cancer among men and women in the United States (American Cancer Society). It begins in the colon or rectum and often develops precancerous growths, called polyps, that can be detected and removed before they become cancerous.
Early detection saves lives. Keep reading to learn why colorectal cancer screening is important, what screening options are available and the steps you can take to lower your risk of developing colorectal cancer.
Who Can Get Colorectal Cancer?
Anyone can develop colorectal cancer, but some people have a higher risk than others. While the risk increases with age, colorectal cancer is being diagnosed more frequently in younger adults, making awareness and screening especially important.
Certain health conditions and factors can increase your risk, including:
- A personal or family history of colorectal cancer or colorectal polyps
- Inflammatory bowel diseases such as ulcerative colitis or Crohn’s disease
- Inherited genetic conditions, including Lynch syndrome and familial adenomatous polyposis (FAP)
- Type 2 diabetes
- Being overweight or obese
- Physical inactivity
- Tobacco use and heavy alcohol consumption
If you have any of these risk factors, talk with your health care provider about when and how often you should be screened.
Why is Screening Important?
Colorectal cancer is one of the most preventable cancers through regular screening. It often develops without symptoms in its early stages. Screening can detect precancerous polyps before they turn into cancer and can identify cancer early, when treatment is most effective.
Most adults at average risk should begin screening at age 45 and continue through age 75, based on their provider’s recommended intervals. People with increased risk factors may need to start screening earlier.
What Screening Options Are There?
There are several effective screening methods available. Talk with your health care provider to determine which option would be the best fit for you.
- Colonoscopy: A colonoscopy allows a health care provider to examine the entire colon and rectum using a thin, flexible tube with a camera. Prior to the procedure, you will need to drink a bowel prep solution to clear the colon of stool. During the procedure, polyps can be removed, helping prevent cancer from developing. For people at average risk, a colonoscopy is usually recommended every 10 years. If polyps are found, more frequent screenings may be needed.
- Stool-Based Tests: Stool-based tests are convenient, non-invasive screening options that can often be completed at home. These tests check blood or abnormal DNA in the stool that may indicate colorectal cancer or precancerous polyps. The currently recommended test type is needed every three years. If a stool-based test returns a positive result for blood or abnormal DNA in your stool, a follow-up colonoscopy is needed to complete the screening process. A positive stool-based test can suggest the possible presence of colorectal cancer or precancerous polyps, but it does not confirm a cancer diagnosis.
- Virtual Colonoscopy (CT Colonography): A virtual colonoscopy uses specialized CT imaging to create detailed pictures of the colon and rectum. Prior to the procedure, you will need to drink a bowel prep solution to clear the colon of stool. This screening option is typically recommended every five years for eligible individuals. If abnormalities are found, a traditional colonoscopy is required for further evaluation and usually available on the same day.
Tips for Preventing Colorectal Cancer
While not all cases of colorectal cancer can be prevented, many are linked to lifestyle factors such as physical inactivity, poor nutrition, excess body weight, tobacco use and alcohol consumption. Making healthy lifestyle choices can help reduce your risk.
Consider these steps:
- Incorporate more vegetables, fruits and whole grains into your meals.
- Limit or avoid red and processed meats, sugary drinks and refined grains.
- Find consistent ways to be physically active.
- Avoid tobacco products.
- Avoid or limit alcohol consumption.
Take Action Today
Screening saves lives. If you are 45 or older or have increased risk factors, talk with your primary care provider about colorectal cancer screening. Choosing a screening test and staying up to date with recommended screenings can help detect problems early, when they are most treatable.
GHC-SCW is committed to providing preventive health services. Learn more about our offerings on our website:
Additional Resources:
- Colorectal cancer: Catch it early to help reduce your risk – American Cancer Society
- About Colorectal Cancer – American Cancer Society
- Screening for Colorectal Cancer – Centers for Disease Control
Summer heat calls for nutritious foods to fuel your outdoor activities.
With warmer temperatures and time spent in the sun, it’s important to focus on the food that fuels our bodies to help us stay cool, hydrated and energized. Foods high in nutrients, water and protein protect your immune system, keep you hydrated and support your energy levels as you’re spending more time outside. Making small changes to your meals and snacks can help you stay healthy all summer long.
Read the tips below for a healthy, energy-filled summer.
Drink lots of water.
If you are active outdoors or sitting in the sun, it’s important to stay hydrated. You lose more water through sweat, so be sure to drink water before, during and after outside activities. Aim to drink 8 to 10 glasses per day if you are active. If you begin feeling thirsty, tired or dizzy, it may be a sign that you need more fluids.
Add electrolytes to your water. Electrolytes, are minerals in your body and supplements you can take that carry an electrical charge through your body that help maintain fluid balance in the body, nerve function and muscle contraction. Adding electrolyte packets to water or adding beverages such as Gatorade helps avoid muscle cramps, fatigue and dehydration.
Add hydrating fruits and vegetables to your meals.
Simple fruits and veggies rich in water and nutrients, such as watermelon, strawberries, cucumbers and tomatoes, can make meals extra hydrating. Add them as a side dish or healthy snack or find recipes that include them in the main dish.
Eat lighter, cooler meals.
Avoid hot meals in the summer, especially when you spend a lot of time out in the heat. Avoid meals that might make you sluggish, such as deep-fried, greasy or super sugary foods. Instead, add in “lighter” dishes such as salads, sandwiches, lean, grilled protein and smoothies. These foods can help you feel energized without weighing you down during hot summer days.
Avoid dehydration triggers.
Food and beverages such as sugary drinks, energy drinks, high-sodium foods and overly spicy food can make you dehydrated. Try to limit these when spending a lot of time outdoors. If you choose to have these on hot days, be sure to balance them with plenty of water throughout the day.
Plan ahead.
If you’re spending all day outside doing activities such as hiking, biking, swimming or spending time in the sun, be sure to pack healthy snacks such as trail mix, fruits and vegetables, yogurt or granola bars. Be sure to bring water wherever you go.
Eating well and staying hydrated can help you safely enjoy everything summer has to offer. Instead of changing your plans because of the heat, add these healthy habits into your day to help you stay cool, energized and hydrated.
Summer is when we can enjoy the warmth of the sunshine on lazy, hazy days. But what happens when the air gets a little too hazy? You may have recently noticed less visibility in the air, along with warnings about air quality issues from local meteorologists and on your weather app.
What causes air quality issues? Common sources of air quality problems are pollution, including, as we’ve seen more recently, smoke from wildfires, such as in Canada or the western United States. Breathing in this type of air is dangerous, as it can contain harmful substances that can negatively affect our bodies. People at the greatest risk for health problems during this time are older adults, pregnant persons, infants and children and individuals with lung or heart issues.
When there are problems with the air quality in your area, you may notice yourself coughing more, having trouble breathing or having a scratchy throat. Your eyes might sting or water due to the smoke in the air. Experiencing these physical symptoms due to poor air quality raises an important question: How can you stay informed and monitor the air quality in your area? There are many resources you can use to check the local air quality, including visiting airnow.gov. You can also sign up for air quality alerts from the Wisconsin DNR.
If an air quality alert is issued for your location, there are steps you can take to keep yourself healthy and safe. Avoid going outdoors, especially at peak negative air quality levels. Make sure all the windows and doors are closed. Have an air purifier running in your home to filter out the harmful substances in the air. Avoid exercising outdoors, as breathing in smoky air during physical activity can put additional strain on your body.
But what can you do to protect yourself if you need to be outside, such as for work or running necessary errands? You can wear a KN95 or N95 mask to protect against breathing harmful particles in the air. If you are driving, ensure your climate settings are on recirculating air, not the fresh air setting, as this will prevent more problematic air from being pulled into your vehicle.
We can’t stop the Canadian wildfires, but we can improve air quality with these tips below:
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- Drive less by biking or walking, avoid vehicle idling and carpool whenever possible
- Plant more greenery like trees and bushes
- Use less energy by adjusting thermostat settings, decreasing screen time and unplugging devices and appliances that aren’t being used
- Improve the energy efficiency of your home with things like LED light bulbs and good weatherization
- Explore ways to electrify your home and home appliances like lawnmowers, hot water heaters and furnaces
- Consider improving indoor air quality by swapping out gas stoves for electric or induction stoves, using cooking vents, regularly replacing HVAC filters and using other indoor purifiers
While we may not have control over the air quality in our area, prioritizing our health and taking proactive measures during periods of poor air quality is essential. By staying informed about air quality updates and following guidelines, we can make informed decisions and minimize our exposure to harmful substances in the air.
From lake days, outdoor sports and backyard gatherings, Wisconsin summers mean more time spent outdoors. While sunshine can surely boost your mood, too much exposure to the sun’s ultraviolet (UV) rays can harm your skin and increase your risk of skin cancer. Keep reading to learn simple strategies to help you stay safe while enjoying the summer season.
The Importance of Sun Safety
About 1 in 5 Americans will develop skin cancer during their lifetime; however, skin cancer is also one of the most preventable cancers (American Academy of Dermatology Association). Most skin cancers are caused by too much exposure to ultraviolet (UV) rays, an invisible form of radiation that comes from the sun, tanning beds and sun lamps.
Sun exposure affects everyone differently, but too much sun may cause painful sunburns, eye damage, an increased risk of skin cancer, skin irritation and premature aging (Food and Drug Administration). The sun’s UV rays can damage your skin in as little as 15 minutes. Being proactive with your skin care habits can help protect you and your loved ones from UV skin damage this summer and beyond.
Tips to Stay Safe in the Sun
Spending time outdoors is one of the best parts of summer, but it’s important to protect your skin while you enjoy it. A few consistent habits can help reduce your risk of skin damage, sunburn and skin cancer.
- Check the UV index and plan ahead: The UV index measures the intensity of the sun’s ultraviolet radiation, which varies by location and time. UV rays are strongest during midday hours, typically between 10 a.m. and 3 p.m. Use the EPA’s UV Index Search to see the UV forecast for your location.
- Apply (and reapply) sunscreen: Find a sunscreen that offers broad-spectrum protection, is water-resistant and has an SPF of 30 or higher. Sunscreen should be applied to all skin not covered by clothing, including your nose, ears, neck, hands, feet and lips. Reapply your sunscreen every two hours OR after swimming, sweating or toweling off. Don’t forget to check your sunscreen’s expiration date, as expired sunscreen is less effective.
- Seek shade whenever you can: Spending time in the shade is one of the best ways to minimize UV exposure. Trees, umbrellas and outdoor shelters can help prevent harmful UV exposure during these warm summer months. Remember that UV rays can still reflect off surfaces like water, sand and pavement.
- Wear sun-protective clothing: Proper clothing can act as a barrier against UV rays. Consider wearing lightweight long-sleeved shirts and pants, using a wide-brimmed hat to cover your face and neck, along with sunglasses to protect your eyes.
Resources:
Enjoy the outdoors this summer by practicing proper sun safety and sharing this information with others.
- Put your sun safety knowledge to the test with this quiz! Sun Safety Quiz – American Cancer Society
- Practice Safe Sun – American Academy of Dermatology Association
- Sun Safety Facts – Centers for Disease Control and Prevention
- Tips to Stay Safe in the Sun – U.S. Food & Drug Administration
May is Mental Health Awareness Month, a time to focus on mental well-being and learn healthy ways to support it. Life can be chaotic and busy, making it important to take time to care for yourself both mentally and physically.
Mental health affects how we think, feel and behave in our day-to-day lives. Having good, supported mental health helps people handle stress, make decisions, solve problems and stay focused. Another important aspect of good mental health and well–being is that it promotes self-esteem, social interactions and the ability to find meaning in daily life.
What is Mindfulness and Meditation?
Mindfulness is the practice of being fully present and aware of your thoughts, feelings and surroundings without judgment. It’s focused on staying in the moment, listening to your breathing, encouraging you to observe your thoughts and feelings and letting them pass, rather than getting caught up in them. There are many ways to practice mindfulness; some include meditation, breathing exercises and intentional movement, such as yoga. These activities and practices can be integrated into your daily activities.
Meditation is a technique under the umbrella of mindfulness. It is a formal practice aimed at helping people stay in the moment. It urges people to focus on a specific object or thought and typically requires more time and space than other mindfulness practices.
While these two terms are different, they become intertwined as we ground ourselves and become self-aware in our lives.
What are the Benefits of Mindfulness?
Being mindful not only promotes emotional well–being and regulation, strengthens mental health and the awareness of your mind and body, but it also supports the regulation of digestion, heart rate and breathing. Mindfulness reduces stress, anxiety and depression by breaking cycles of overthinking and worry. Increase in positive emotions like happiness and content has also been seen when people implement mindfulness practices into their lives.
Techniques for Practicing Mindfulness
Mindfulness can look like many things. You can participate in a mindfulness practice that takes thirty minutes or one that takes thirty seconds. Everyone is different and resonates with a technique that fits their needs and circumstances.
Many people think of meditation as the main mindfulness practice, and while it’s extremely beneficial, there are smaller, quicker ways to be mindful throughout the day as well. Here are some techniques you can try to be more present and mindful:
Meditation – There are many different types of meditation people practice, from focusing on breathing to movement-based meditation such as yoga. One of the most common for beginners is Mindfulness meditation, which involves sitting quietly, observing and focusing on thoughts and sensations without judgment. Some people take a mindful-breathing approach, paying attention to their breath to center their minds. There are different ways to follow along with guided meditation practices on YouTube and various mobile options such as the Calm app.
Journaling is a great way for people to incorporate mindful practices into their lives. You can sit down for one minute and write down what you’re grateful for or take ten minutes to reflect on life moments or things that may be causing stress. Getting stressful thoughts and feelings onto paper and out of the mind can feel very freeing. This is a great, easy mindfulness technique to build into a habit.
Sensory grounding- This mindfulness technique helps people in stressful moments or situations by focusing on the present. Identify five things you see, four you can touch, three you hear, two you smell and one you taste. This technique helps manage anxiety by keeping you grounded and focused.
Focusing on Your Senses – Mindfulness can be as easy as slowing down and taking a moment to notice the small things in your everyday life that might otherwise go unnoticed. When taking a bite of food, focus on eating slowly and taking in each flavor. Listen to the bird’s chirping in the morning and the rustling of the wind through the trees. Look at the sunrise or sunset and notice the colors of the clouds and the sky.
When life is busy, and it feels like time is always moving faster, it’s important to slow down and appreciate the little things. Practicing mindfulness in whatever capacity feels right for each person enhances mental well-being.
Find more information and mindfulness techniques below. Follow GHC-SCW on Facebook and Instagram for some helpful practices from Behavioral Health Providers this Mental Health Awareness month.
Resources and More Mindfulness Techniques
Mental Health Awareness Month | SAMHSA
Mindfulness | Mental Health Foundation
All 42 Types of Meditation: The Complete List – Meditation Music Library
6 Reasons Mental Health Is SO Important
Behavioral Health – Group Health Cooperative of South Central Wisconsin
For many, spring marks the start of allergy season. Think runny noses, itchy eyes and lots of sneezing. Warmer temperatures cause trees to bloom, increasing the amount of airborne pollen, which can cause allergy symptoms throughout spring and into summer.
Keep reading to learn about common allergy symptoms and tips to enjoy the spring season to the fullest.
Common Symptoms
Allergy symptoms vary, but common spring ones include:
- Irritated eyes: Your eyes might feel itchy, swollen or watery and can appear slightly red.
- Head congestion: This may result in a stuffy or runny nose, sinus pressure or headaches.
- Sneezing and coughing: Sinus irritation can lead to increased sneezing and coughing.
- Sore throat: A postnasal drip (extra mucus in the back of the throat) can make your throat feel dry, scratchy or sore. It may even feel slightly painful to swallow.
- Itchy skin: Your nose, eyes, mouth and ears may itch. Avoid scratching to reduce irritation.
- Fatigue or brain fog: Allergies can affect concentration and cause sleepiness.
Strategies for Allergy Relief
Although allergies are uncomfortable, medications and small lifestyle changes can help control spring symptoms.
Keep an eye on the tree pollen count in your area.
Check pollen counts to predict flare-ups. Visit WeatherBug’s Live Pollen Map & Allergy Forecast or use pollen tracking apps like My Pollen Forecast. These tools can help you predict when your allergies may be heightened and help you determine if it’s the right time to take allergy medicine.
Choose appropriate spring allergy medications.
Over-the-counter medications can be a major help to address allergy symptoms, but it’s important to figure out what works best for you. There are multiple options, including:
- Antihistamines: Take these medications to suppress sneezing, itching and a runny nose caused by spring allergies. Common options include cetirizine (Zyrtec), loratadine (Claritin), fexofenadine (Allegra) and levocetirizine (Xyzal). Please note that directions may differ based on the brand.
- Nasal sprays: For nasal congestion, postnasal drip or sinus pressure, try an over-the-counter spray such as fluticasone (Flonase) for up to 24 hours of relief.
If these options do not provide enough relief, or you want to use less medication, contact your primary care provider for additional options.
Use saline sprays and neti pots.
A medicine-free option is using a neti pot or nasal rinse with salt water to flush pollen from your nasal cavity. Rinsing one to two times per day can help reduce congestion and sinus pressure from pollen allergies.
Prevent pollen from coming into your home.
If you spend a lot of time outside during peak pollen season, you may bring pollen into your home on clothes, shoes, skin or pets. Remove shoes outside, change clothes before going indoors and consider showering after long periods outside. You can also wipe pets with a towel to reduce pollen brought inside.
Keep your indoor air clean.
Keep windows closed to limit pollen indoors. Pollen is often carried by the wind, and open windows can increase the amount of airborne pollen in your home. Use an air purifier or allergy-reducing HVAC filter to clean your air.
More Resources
Spring allergies can feel like a common nuisance, but there are plenty of reasons why your springtime symptoms may be worth discussing with a provider. If you’re experiencing severe discomfort, contact your health care provider to discuss your options.
Starting on March 8th, we recognize National Sleep Awareness Week. Getting quality sleep is an essential part of supporting overall health and well-being; however, 6 out of every 10 adults don’t get the recommended 7 – 9 hours of sleep per night (National Sleep Foundation 2025 Poll).
Sleeping is a critical time for your body and brain to rest and recover. Managing daily life with less than the recommended hours of sleep can have long-term health effects, such as fatigue, mood changes, poor balance and coordination, a weakened immune system and higher stress levels (Cleveland Clinic).
If you struggle with falling asleep, staying asleep or feeling rested when you wake up, read these tips and tricks to help build a healthy sleep routine.
Strategies for Better Sleep
1. Create a consistent sleep schedule
Our bodies follow a circadian rhythm, meaning we have an internal clock that regulates our sleep and wake cycles. Building a consistent sleep pattern and nighttime routine can help promote better sleep quality.
- Go to bed and wake up at the same time every day, even on weekends. Try setting a daily “wind down” alarm to remind you to get ready for bed.
- Limit long naps during the day, especially in the afternoon.
- Try to get morning sunlight to regulate your circadian rhythm by opening your window shades or taking a morning walk.
2. Improve your sleep environment
Our sleep environments can play a big role in our sleep quality. A few simple changes can help optimize your bedroom to promote rest the whole night.
- Set your room temperature cooler in the evening, between 60 and 67° F.
- Reduce unwanted noise by using a fan or white noise machine. You can also try earplugs to quiet any uncontrollable noise.
- Use an eye mask or blackout curtains to limit the amount of light in your room.
- Try a new pillow that’s best suited to your sleep position, including special pillows designed for people who sleep on their side.
3. Reduce screen time before bed
Devices with screens, like computers, cell phones and televisions, emit blue light, which stimulates our brains and can trigger stress responses. In turn, it may be more difficult to fall asleep. It is recommended to stop using devices at least 1 hour before bed to help your brain prepare for sleep.
- Try swapping nighttime screen time with a physical hobby like reading or journaling.
- Switch your home lights to warm and dim lighting in the evening.
- Try blue light-blocking glasses or enable “night mode” on your devices.
- Leave your devices in another room while you get ready for bed or put them in a designated drawer out of reach.
4. Avoid food stimulants and sleep disruptors.
What you eat before bed can play a big role in the quality of your rest. Some foods and drinks can actually hinder falling or staying asleep when eaten before bed.
- Avoid consuming caffeine in the afternoon and evenings (coffee, soda, energy drinks).
- Avoid alcohol, which disrupts natural sleep cycles and REM sleep.
- Reduce your fluid intake before bedtime to help prevent nighttime bathroom trips.
You deserve quality sleep every night;. tTake steps today to create a more relaxing, restful routine. If you have additional sleep-related concerns, please get in touch with your Primary Care Provider, who will help you answer any questions.
If you continue to struggle with getting quality sleep, your clinician may recommend Cognitive Behavioral Therapy for Insomnia (CBT-I) as a next step. Generally, medications are used as a last choice option because they can have significant negative effects on sleep quality and duration.
More Resources
February is American Heart Month! The American Heart Association (AHA) encourages everyone to learn more about heart health and build strong habits to prevent heart disease. Continue reading to learn about the AHA’s Essential 8 habits to support your heart.
American Heart Association’s Essential 8 Habits for a Healthy Heart
1. Build Healthy Eating Habits
Eating well-balanced meals throughout the day fuels your heart and brain to work at their very best. It’s important to include a variety of healthy foods in your diet. It can feel difficult to shift your eating habits, but you can start small with actions like reading and understanding food labels, cooking at home more often and looking for the American Heart Association Heart-Check on groceries.
For a heart healthy diet, include a variety of foods:
Fiber-Rich Foods
- Whole grains (oats, barley, quinoa, brown rice)
- Legumes (lentils, chickpeas, black beans)
- Fruits (berries, apples, pears, citrus)
- Vegetables (leafy greens, broccoli, carrots)
- Nuts and seeds (chia seeds, flaxseeds, almonds)
Omega-3-Rich Foods
- Fatty fish (salmon, sardines, mackerel, trout)
- Ground flaxseeds and flaxseed oil
- Chia seeds
- Walnuts
- Algae-based sources (for plant-based diets)
Foods Rich in Monounsaturated Fats
- Olive oil and olives
- Avocados
- Nuts and seeds (almonds, pistachios, peanuts, sesame, sunflower)
2. Be More Active
Exercise carries benefits for both your heart and your brain. Lifting weights, trying a new sport or simply going on a walk can boost your mood and help reduce stress.
Every week, adults should get a total of at least:
- 150 minutes of moderate aerobic activity (walking, dancing, gardening) OR
- 75 minutes of vigorous aerobic activity (running, swimming, jumping rope)
Or a combination of both throughout the week.
3. Quit Tobacco
The use of nicotine and tobacco can raise blood pressure, increase heart rate and damage blood vessels. Additionally, nicotine/tobacco products increase the risk of having a stroke, developing type 2 diabetes, experiencing mood swings and anxiety and aging prematurely in memory and skin damage.
How to make a plan to quit:
- Start by setting a quit date within the next seven days. Try to pick a date that doesn’t seem too stressful.
- Next, choose your method: cold turkey or gradually. When making this choice, consider whether you may need additional help from a health care professional.
- Create a plan to address cravings and urges. At this point, you can also decide if you will need to use nicotine replacement or medicine during your quitting process.
- Finally, quit on your quit day. It’s okay to feel nervous; there are resources to support you: www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco.
4. Get Healthy Sleep
A good night’s sleep is essential for your heart and brain health. Regular, restful sleep improves mood and energy, strengthens your immune system, reduces the risk of chronic disease and improves overall brain function.
On average, adults should aim for 7 – 9 hours per night. Here are a few tips for success:
- Dim the lights before you head to sleep. This signals to your brain that it’s time to wind down for the night.
- Try to avoid screens like your phone or computer for at least 30 minutes before sleeping.
- Go to sleep and wake up at the same time each day. A consistent sleep schedule helps to regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
- Follow a nighttime routine. Before you head to sleep, try winding down with relaxing hobbies like reading, journaling or stretching.
5. Manage a Healthy Weight
Maintaining a weight that is healthy for your body is also important for heart health. Every person’s needs are different, and their ideal weight depends on a wide variety of lifestyle and biological factors. Talk with your health care provider to help you figure out if your weight is healthy for your age and body. You can work towards maintaining a healthy weight by eating food with portion sizes in mind and by spending time being active.
6. Control Your Cholesterol
High cholesterol can negatively impact your heart health by increasing the risk for heart diseases and some types of dementia. Cholesterol is a type of lipid (fat) that helps your body function, but too much of it can be harmful and lead to plaque (hardened deposits) building up in your heart’s arteries.
It is important to know that there are two kinds of cholesterol:
- HDL = good: High-density lipoprotein is known as “good” cholesterol.
- LDL = bad: Low-density lipoprotein is known as “bad” cholesterol.
HDL helps prevent LDL from sticking to artery walls. This reduces plaque buildup in your arteries, which lowers the risk of heart disease and stroke.
Your health care provider can check your cholesterol levels with a simple blood test and help explain the results to you. Keep a record of your cholesterol levels over time and remember that your diet choices have a significant impact on them.
Eating meals with fresh produce, whole grains and lean proteins instead of highly processed foods can help reduce the “bad” cholesterol levels. Additionally, you can replace saturated fats like butter and whole dairy with healthy fats like olive oil, fatty fish, nuts and eggs.
7. Manage Blood Sugar
Blood glucose levels can also indicate if your brain, kidneys and heart are healthy. Glucose is a type of sugar that is produced by our bodies when we eat food. It travels through your blood to the parts of your body that need energy. You can maintain healthy blood glucose by eating smartly, practicing physical activity, managing stressors and getting good sleep.
Your health care provider can take blood sugar readings, which are most accurate when you fast for 8 – 10 hours before testing.
Here are the fasting blood glucose level guidelines:
- Lower than 100 mg/dl: Normal – Healthy range
- 100 to 125 mg/dl: Prediabetes (impaired fasting glucose) – At increased risk of developing diabetes.
- 126 mg/dl or higher: Diabetes Mellitus (Type 2 diabetes) – At increased risk of heart disease or stroke.
8. Manage Blood Pressure
In addition to your blood sugar, blood pressure is another important body measurement to keep a pulse on. High blood pressure, also known as hypertension, can hurt your heart and brain health and often has no symptoms. High blood pressure can cause serious health issues such as heart attacks, stroke, dementia, heart failure, kidney disease or failure and vision loss.
Blood pressure is typically recorded as two numbers, written as a ratio like this: 116/78. This is read as “116 over 76” millimeters of mercury. The systolic (top number) is the higher of the two numbers and measures pressure in the arteries when the heart beats. The diastolic (bottom number) is the lower of the two numbers and measures the pressure in the arteries when the heart is resting between heartbeat pulses.
Blood Pressure Categories:
- Normal: systolic lower than 120 mm Hg (upper number) and diastolic lower than 80 mm Hg (lower number)
- Elevated Blood Pressure: systolic 120 to 129 mm Hg (upper number) and diastolic 80 mm Hg (lower number)
- Stage 1 Hypertension (High Blood Pressure): systolic 130 to 139 mm Hg (upper number) or diastolic 80 to 89 mm Hg (lower number)
- Stage 2 Hypertension (High Blood Pressure): systolic 140 or higher mm Hg (upper number) or diastolic 90 or higher mm Hg (lower number)
- Severe Hypertension (If you don’t have symptoms*, call your health care professional.): systolic higher than 180 mm Hg (upper number) and/or diastolic higher than 120 mm Hg (lower number)
- Hypertensive Emergency (If you have any of these symptoms*, call 911.): systolic higher than 180 mm Hg (upper number) and/or diastolic higher than 120 mm Hg (lower number)
It’s great practice to track your blood pressure either at home with a validated device or at community locations with free monitoring systems, such as pharmacies or some health clinics. If you notice an elevated reading, visit your health care provider for confirmation and an official diagnosis.
To maintain healthy blood pressure, lower your sodium intake and added sugar intake, incorporate more fresh vegetables and fruits and limit sugary foods and drinks. Adding regular exercise to a more mindful diet can help you manage the stress placed on your heart. Additionally, cutting out alcohol and nicotine can help prevent high blood pressure.
Conclusion
Caring for your heart might feel overwhelming, but starting with small changes can help support quality and longevity in your life. Implementing strategies from the AHA’s Essential 8 can help you take proactive action rather than address serious health problems later. If you have further concerns or questions, always reach out to your health care provider for more information. This February and beyond, let’s take action to protect our hearts!
Sources and Resources:
How to Help Prevent Heart Disease At Any Age | American Heart Association
Life’s Essential 8 | American Heart Association
Cholesterol: Understanding Levels & Numbers
Starting a conversation about memory loss with a loved one can feel overwhelming, but it’s one of the most important steps you can take to protect their health and independence. This blog will help you understand what dementia is, recognize common symptoms and approach these conversations with practical strategies and an empathetic perspective.
What is Dementia?
Dementia is the loss of cognitive function, including thinking, remembering and reasoning, to the point where it interferes with a person’s daily life and activities (National Institute on Aging). It affects millions of people globally, and about one-third of all people 85 years or older may have some form of dementia. However, dementia is not a regular part of aging. In fact, many people can live into their 90s without any signs of dementia.
Dementia ranges in its severity from when it just begins to affect a person’s functioning to the most severe stage when the person must rely upon others for basic living activities like eating or using the restroom. Some people with dementia become unable to control their emotions and elements of their personalities may change.
Dementia is used as an umbrella term to describe a range of brain conditions that worsen over time due to progressive and irreversible loss of neurons and brain function. Dementia is caused by ongoing damage to brain cells that impact their ability to communicate, which widely affects thinking, behavior and feelings. There are several different forms of dementia, including Alzheimer’s disease, which is the most common. Currently, there is no cure for any type of dementia. However, there are medications that may help slow disease progression, and that may be available from your healthcare network or local community. These medications may help promote the well-being and independence for your loved one. Therefore, it is beneficial to involve your loved one’s health care team early in the process.
Signs and Symptoms of Dementia
Symptoms of dementia occur when once-healthy neurons (nerve cells) in the brain stop working, lose connections with other brain cells and die. While everyone loses some neurons as they age, people with dementia experience far greater loss (National Institute on Aging).
Signs and symptoms vary depending on the type of dementia. They may include:
- Memory loss, poor judgment and confusion
- Difficulty speaking, understanding and expressing thoughts or reading and writing
- Wandering and getting lost in a familiar environment
- Trouble handling money responsibly or missing payments
- Repeating questions
- Using unusual words to refer to familiar objects (difficulty with word finding)
- Taking longer to complete routine daily tasks
- Losing interest in normal daily activities or events
- Hallucinating or experiencing delusions or paranoia
- Acting impulsively
- Not caring about other people’s feelings
- Losing balance, falling and other problems with movement
Signs of Age-Related Forgetfulness vs. Dementia
While noticing these symptoms may suggest dementia or a related condition, it is always best to seek a professional opinion from your Primary Care Provider or a geriatrician. Learn more about GHC-SCW’s exceptional primary care here: Primary Care – Group Health Cooperative of South Central Wisconsin.
Navigating Challenges for Dementia Patients and Their Families
Dementia affects every area of cognitive function; therefore, loved ones and caregivers often face complicated situations that they had not expected. Changes to daily life are usually unpredictable, as one’s needs fluctuate and behaviors can shift suddenly. These challenges can manifest in complex feelings of frustration, fear, uncertainty and confusion among both people living with dementia and their loved ones.
For more information on lifestyle challenges, read this article, “Unique Challenges Faced by Alzheimer’s and Dementia Caregivers,” published by Caring Senior Service.
How to Communicate with a Loved One about Memory Loss
If you’ve noticed behavioral changes or cognitive decline in an aging loved one, it may feel daunting to start a conversation about dementia and its symptoms. But, if you’re concerned about their safety and well-being, now is the time to act. A great place to start is with an open conversation grounded in empathy and understanding.
Here are a few strategies to help lay the groundwork for a meaningful conversation.
- Start with a gentle, compassionate tone: Talking about one’s personal health, especially potential cognitive decline, can feel like a sensitive topic. No matter how worried or frustrated you are about their behaviors or brain health, you must share your concerns in a way that resonates with your loved one. This means that your conversation should be built on a foundation of love, compassion, understanding and a nonjudgmental tone.
- Offer reassurance about future possibilities: While memory changes can be an indicator of dementia, it is not always the case. Some degree of forgetfulness is common with aging, as the brain naturally declines in size and activity. Other causes of memory issues can include dehydration, depression, drug and/or alcohol misuse, side effects of medication, social isolation and sleep problems, among other causes. It is important not to jump to conclusions, but instead to clarify which behaviors your loved one is experiencing. Encourage your loved one to visit a geriatrician or their primary care provider for a comprehensive exam, noting that their brain health is just one piece of their overall well-being.
- Emphasize prevention: Individuals experiencing dementia often have no idea it is happening. Those with mild cognitive challenges can be reluctant to acknowledge that there is an issue and might even resist seeing a specialist if they don’t believe they have any challenges. You should remind your family members that nothing needs to be “wrong” for them to visit a health care provider. In fact, professional care providers can help identify potential problem areas before they become larger issues. According to geriatric medicine physician Ardeshir Hashmi, MD, “Prevention is the key word. And in terms of successful aging, you can never start too early” (Cleveland Clinic).
- Offer support and focus on the positives: During this difficult conversation, it can be helpful to focus your discussion on what’s most important: ensuring your loved one’s long-term independence and confidence as they age. Phrases that define your loved one’s end goal can help guide the conversation toward potential next steps rather than focusing on past struggles (see the next section for examples). Invite your loved one to share their own perspective with open-ended questions like “How have you been feeling lately?” I’ve noticed you’ve had some trouble remembering your medications.” Simply asking about their experiences can help you identify where they may be struggling and decide on the following steps to ensure your loved one’s long-term independence.
Consider potential next steps: Once you’ve opened the conversation, talk about what comes next. Emphasize that you want your loved one to feel confident, capable and prepared for any changes ahead. Reassure them that you will navigate this process together, focusing on seeking support instead of adding restrictions. Again, health care professionals can help you navigate this complex process by providing expert insight and offering solution options that best fit your needs.
Key Phrases to Use when Talking About Memory Loss with a Loved One
Communication with a loved one about cognitive decline can be challenging, complicated by differences in comprehension and high emotions. Practicing patience and keeping a nonjudgmental, empathetic tone can help you gain more information to make critical shared decisions.
Gentle Openers & Observations
- “I’ve noticed you seem more forgetful lately…”
- “We’ve noticed a few changes and just want to make sure you’re feeling okay.”
- “You haven’t seemed like yourself. I’m worried about you.”
Questions for Reflection
- “How have you been feeling lately?”
- “Have you noticed anything different about your memory lately?”
- “I’ve noticed you’ve had trouble remembering things lately. Have you noticed it too?”
Supportive and Reassuring Phrases
- “Let’s figure this out together.”
- “There are many reasons this could be happening. A doctor can help us figure it out.”
- “We could look into some memory checks together or learn more about how to stay proactive.”
- “The goal is to make things better, not necessarily to find out what’s ‘wrong.'”
Encouraging Proactive Next Steps
- “I want you to remain independent and feel your best.”
- “Would you like me to go with you to the doctor?”
- “Everyone forgets things sometimes. A comprehensive exam could give us some answers.”
Phrases to Avoid
- Avoid blame or dismissive comments (“You’re just getting old”).
- Don’t quiz memory too harshly (“What did you eat yesterday?”).
- Avoid labeling or jumping to diagnoses (“You probably have Alzheimer’s”).
- Don’t make comparisons to others (“Mom never forgot things like this”).
- Avoid ignoring their feelings (“You’re overreacting”).
The words that you choose matter. Kind words can bring comfort, while harsh or judgmental words can push your loved one away. Prioritize strengthening your connection with your loved one, not just fixing a “problem”.
Conclusion and Key Takeaways
In conclusion, dementia is not a regular part of aging. Early, compassionate conversations can make a significant difference in supporting your loved one through cognitive decline. Focus on empathy and reassurance, avoid blame or harsh language, and encourage a professional evaluation to rule out other medical issues that may be contributing to cognitive symptoms. Though it may be difficult, try to frame the next steps positively by emphasizing independence, confidence and shared support in their next chapter. Ultimately, prioritize your relationship and open communication to help your loved one feel capable and prepared for whatever comes next.
Resources for Learning about Dementia and Alzheimer’s
Please check out these resources for additional information on dementia, Alzheimer’s and communication about memory loss.
Learn more about Dementia and Alzheimer’s:
Talk with Loved Ones about Memory Loss:
General Tips for Daily Life with Dementia:
As the crisp air settles over Wisconsin and the days grow shorter, late November offers a perfect opportunity to nourish your body and boost your immune system with seasonal produce and wellness habits. Fall is not just about cozy sweaters and pumpkin spice. It’s a time to fortify your health before deep winter sets in.
Seasonal Produce in Wisconsin (Late November)
Wisconsin’s late fall harvest is rich in hearty vegetables and fruits that thrive in cooler temperatures.
Here’s what’s in season:
- Root vegetables: carrots, beets, parsnips, turnips
- Cruciferous veggies: brussels sprouts, cauliflower, cabbage
- Squashes: butternut, acorn, spaghetti, pumpkin
- Storage crops: potatoes, onions, sweet potatoes
- Fruits: apples, pears, cranberries, raspberries
These foods are not only flavorful but packed with vitamins, antioxidants and fiber, which are all key components for a strong immune system.
Why Seasonal Eating Matters
Eating seasonally supports local farmers, reduces your carbon footprint and ensures you’re getting produce at its peak nutritional value. In Wisconsin, late November’s harvest is perfect for warming meals that comfort and heal.
So, this fall, embrace the season’s bounty and “fall into immunity” with nourishing foods and mindful habits. Your body will thank you all winter long.
Healthy Habits for Fall Immunity
Stay healthy this season by practicing simple habits like washing your hands often, eating balanced meals, staying active and getting enough rest.
- Eat the rainbow: Incorporate a variety of colors from seasonal produce to get a broad spectrum of nutrients.
- Stay hydrated: Cooler weather can trick you into drinking less water. Herbal teas and broths count too!
- Get outside: Even short walks in the brisk air can boost mood and circulation.
- Sleep well: Aim for 7–9 hours to allow your body to repair and strengthen immunity.
- Support your gut: Fermented foods like sauerkraut or yogurt help maintain a healthy microbiome.
Enjoy the flavors of the late-fall harvest and keep up with simple healthy habits to stay strong throughout winter. Taking care of yourself now makes the colder months a little easier.