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.
October is Breast Cancer Awareness Month. With Breast Cancer being the second most common cancer among women, this is a time to spread awareness, show support for those affected and honor the memory of those we have lost.
Did you know that one in eight women will be diagnosed with Breast Cancer in their lifetime? The good news is that when caught early, while still confined to the breast, the 5-year survival rate in the U.S. is 99%. Mammograms are essential for early detection and saving lives.
What is a Mammogram?
A mammogram is a standard method for finding breast lumps or tumors. Breast tissue is usually denser than other body tissues, so it’s harder to find a lump simply through touch. During the mammogram, low-dose X-rays pass through the breast tissue, creating an image of the inside of the breast.
All screenings at GHC-SCW are 3D mammograms. These are newer technologies that use multiple low-dose X-ray images from different angles. They create a picture that lets the Radiologist view the breast tissue in thin “slices.”
There are two types of mammograms: screening and diagnostic. Screenings are your routine checkups when you don’t have any symptoms. These routine checkups help detect any cancer cells before you can feel a lump or notice changes. Diagnostic mammograms are suggested if you have any symptoms (like a lump, nipple discharge or pain) or if something looked unusual on a screening mammogram. In these mammograms, they would take more images from different angles.
Who Should Get Mammograms and When?
The recommended age to begin regular screenings is 40, with earlier screenings recommended for high-risk individuals. Some of these high risks include genetic mutations, family history and having dense breasts. Recommendations may vary; always talk with your provider to find the best plan for you. Mammograms are typically done every 1 to 2 years, depending on age and risk.
Things to Know Before Your Screening
Mammograms are quick, safe and could save your life. Here at GHC-SCW, we aim to make the process as comfortable and painless as possible and walk you through every step.
You’ll undress in private and get a gown to wear. The technologist will place your breast on the machine. The plastic plate is lowered to compress your breast for about 10 to 15 seconds during the X-ray. This may feel uncomfortable, but the screening doesn’t last long.
For both 2D and 3D mammograms, your breast will be adjusted before the next image is taken. The standard number of images is four, but more images may be needed for a complete exam.
For a 3D mammogram, the procedure is similar to having a 2D mammogram. The main difference is that the X-ray arm sweeps in an arc over your breasts.
The entire procedure should take approximately 20 minutes.
Preparing For Your Mammogram
On the day of your mammogram, remember not to use deodorant, lotions or body creams. These sometimes cause images to be misinterpreted.
Schedule Your Screening Through GHCMyChart
Schedule your breast cancer screening today by logging into your GHCMyChart account. All mammograms take place at our Hatchery Hill Clinic in Fitchburg. If you receive your care at a clinic outside of GHC-SCW, your GHCMyChart account will prompt you to call to schedule your appointment.
GHC-SCW has made it easy to make an appointment to receive this potentially life-changing checkup. If you are eligible for a screening and receive care at a GHC-SCW primary care clinic, follow the simple steps below:
Step 1: Log in to your GHCMyChart account
Step 2: Select “Schedule an Appointment”
Step 3: Select “Mammogram Screening”
Step 4: Answer a few questions and select the time that works best for you
For More Information and Resources:
As athletes, runners know that proper nutrition is just as essential as training in achieving peak performance. Whether you’re preparing for a marathon, a 5k or just hitting the trails, how you fuel your body can impact your energy, endurance and recovery. At GHC-SCW, we recognize that nutrition is not only essential for maintaining a healthy lifestyle but also plays a crucial role in achieving optimal performance on race day. From pre-race meals to hydration and snacks, here’s what you need to know to fuel your runs effectively.
Pre-Race Meals: Setting Yourself Up for Success
What you eat before a race can make a significant difference in your performance. The goal of a pre-race meal is to top off glycogen stores, which are the primary energy source for endurance activities like running. However, you want to avoid foods that could cause discomfort, bloating or fatigue.
Timing is key:
Try to eat your pre-race meal about 2-3 hours before your race starts. This allows your body time to digest and absorb nutrients. For longer races, consider eating a slightly larger meal, while shorter races might benefit from a smaller portion.
What to eat:
Focus on carbohydrate-rich foods that are easy to digest, moderate in protein and low in fat and fiber. Carbohydrates provide the quick energy your muscles need during the run, while protein helps to stabilize blood sugar and repair muscle. Here are some examples:
- Oatmeal with a banana – A simple and easy-to-digest meal that provides complex carbs.
- Bagel with peanut butter or almond butter – The bagel gives you quick-digesting carbs, while the nut butter provides a small amount of healthy fats and protein.
- Rice with lean chicken – For a savory option, this delivers complex carbs and lean protein.
- Smoothie with yogurt, berries and spinach – A lighter option packed with carbs, protein and micronutrients to boost energy.
Hydration: The Foundation of Performance
Staying hydrated is crucial for any runner, but it’s especially important on race day when you will be exerting yourself for long periods. Dehydration can lead to fatigue, cramps and reduced performance. Here are some hydration guidelines to follow:
Pre-race hydration:
Start hydrating in the days before your race with 8-10 cups of water daily. On race morning, drink 8-16 ounces 1-2 hours before the start. Avoid consuming excessive amounts of liquid immediately before the race, as this can lead to discomfort.
During the race:
For races longer than an hour, electrolyte replacement becomes important. Water is great for hydration, but you’ll also need to replace electrolytes like sodium, potassium and magnesium to prevent cramping and maintain fluid balance. Many races provide sports drinks, but if you’re running solo, consider carrying an electrolyte-enhanced drink or electrolyte tablets.
Post-race:
After the race, continue hydrating with water or an electrolyte drink to replenish lost fluids. If your race was particularly long or intense, a recovery drink containing carbohydrates and protein can help support muscle repair and replenish glycogen stores.
Snacks: Quick and Effective Fueling
Snacking during training and on race day is an effective way to keep your energy levels stable. Depending on the length of your run, you may need to refuel mid-run or after the race.
Pre-training snacks:
If you’re heading out for a run and haven’t had time for a full meal, a small, easily digestible snack 30-60 minutes before can give you the energy boost you need. Some great pre-run snacks include:
- Banana with peanut butter – A good balance of quick carbs and healthy fats.
- Energy bar – Choose one with a balance of carbs, protein and fiber for sustained energy.
- Half a granola bar or a slice of bread with honey – Low in fiber and easy to digest.
Mid-run snacks:
If you’re running for longer than 60-90 minutes, portable, easy-to-carry options are best. Try:
- Gels or chews – Fast-digesting carbohydrate sources designed for endurance athletes.
- Sports drinks – In addition to hydration, they provide quick energy and electrolytes.
- Small pieces of fruit – If you’re running a race with aid stations, opt for fruits like oranges or bananas.
Post-run snacks:
Refueling after a run is crucial for muscle recovery. Ideally, consume a snack within 30 minutes of completing your run to support muscle repair and replenish glycogen stores. Good options include:
- Chocolate milk – A balance of protein, carbs and electrolytes.
- Greek yogurt with fruit – Packed with protein and carbohydrates to support recovery.
- Trail mix – Nuts, dried fruits and seeds provides healthy fats, carbs and protein.
At GHC-SCW, we are not only committed to helping runners achieve their best performance, but we also provide comprehensive services to meet athletes’ diverse needs. From personalized nutrition education to sports medicine, physical therapy and occupational therapy, we are here to support your journey every step of the way. Our experienced professionals work with you to design nutrition plans tailored to your specific athletic goals, ensuring that you get the most out of your training, performance and recovery.
Whether you’re training for a marathon or simply looking to improve your run, proper nutrition, hydration and fueling are the keys to success. Let us help you unlock your potential and achieve your personal best.
For more information or personalized nutrition coaching, visit ghcscw.com.
May is Ehlers-Danlos Syndrome (EDS) and Hypermobility Spectrum Disorder (HSD) Awareness Month, a time dedicated to increasing understanding and awareness of a group of complex, often misunderstood connective tissue disorders. These medical conditions affect the body’s connective tissue, which holds your skin, joints and other organs together. People with EDS or HSD may look healthy on the outside, but they often deal with pain, injuries and fatigue every day.
What is Ehlers-Danlos Syndrome (EDS)?
EDS is a group of genetic disorders that affect how the body makes connective tissue. Connective tissue is found throughout the body, providing support, protection and structure to other body parts. The Ehlers-Danlos syndromes are caused by genetic changes that prevent connective tissue from functioning correctly. There are 13 different types of EDS, but the most common is hypermobile EDS (hEDS).
Each type of EDS has its own set of features and distinct diagnostic criteria. Some symptoms are common across all types of EDS.
Common symptoms include:
- Very flexible joints (also called hypermobility)
- Frequent joint dislocations and sprains
- Chronic pain and tiredness
- Fragile or stretchy skin
What Are Hypermobility Spectrum Disorders (HSD)?
HSD is similar to hypermobile EDS (hEDS). It also causes joint pain and hypermobility, but it doesn’t meet all the medical rules for EDS. People with HSD often have the same symptoms and struggles as those with EDS. Joint hypermobility is seen in all types of HSD.
Joint hypermobility alone is not always a problem. The problem occurs when hypermobile joints are unstable or place too much strain on other parts of the body. Joint instability occurs when a joint’s bones aren’t held securely, leading to joint subluxations, dislocations, sprains and other injuries. Hypermobility also affects a person’s muscles because the muscles are required to “hold on” to the joints, which puts extra strain on them and causes muscle fatigue more quickly.
How are EDS and HSD managed?
There are no disease-specific treatments for any type of EDS or HSD, so they are managed by addressing each person’s symptoms. There are lifestyle modifications that can be made that will help, such as pacing your activity. Each person’s care plan should address their individual needs. There are many conditions associated with hEDS and HDS. These comorbidities can include autonomic dysfunction, digestive issues, chronic pain, mental health conditions and many more.
Why Awareness is Important
Many people with EDS or HSD wait years for a correct diagnosis. Their symptoms are often overlooked or misdiagnosed as anxiety, poor posture or growing pains. Without proper care and understanding, these conditions can get worse and impact both physical and mental health.
Resources to Learn More About EDS & HSD
- The Ehlers-Danlos Society – What is EDS?
- The Ehlers-Danlos Society – What is HSD?
- Video: Ehlers-Danlos Syndromes (EDS) Explained: What You Need to Know
In our fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life. But often, this comes at the expense of neglecting our emotional well-being. Caring for your mental health is as crucial as looking after your physical health. We’ll explore the importance of nurturing your emotional well-being and provide tips to help prioritize your mental health.
The Importance of Emotional Well-Being
Emotional well-being refers to your ability to understand, manage and express your emotions constructively. It is vital to your overall health and affects various aspects of your life, including relationships, work and physical health. Here’s why nurturing your emotional well-being is essential:
- Reducing Stress: Effective emotional management helps you cope with stress better, reducing its negative impact on your body and mind.
- Enhancing Relationships: When you’re emotionally healthy, you can form and maintain positive relationships with others.
- Improving Decision-Making: Emotional well-being allows for clearer thinking, aiding in better decision-making and problem-solving.
- Boosting Resilience: Resilience, the ability to bounce back from adversity, is closely tied to emotional well-being. It helps you navigate life’s challenges more effectively.
- Increasing Overall Happiness: Emotional well-being contributes significantly to happiness and life satisfaction.
Tips for Nurturing Your Emotional Well-Being
Now that we understand the importance of emotional well-being let’s explore some practical steps to nurture it:
Prioritize Self-Care
Self-care doesn’t necessarily mean bubble baths and expensive trips to the spa. (They are nice if they do help you though!) Dedicate time to self-care activities that make you happy, whether it’s reading, practicing mindfulness or pursuing a hobby.
Stay Connected
Maintain social connections with friends and loved ones. A strong support system can provide comfort during tough times. Schedule a coffee date with a friend or visit a relative you haven’t seen.
Exercise Regularly
Physical activity releases endorphins, boosting your mood and reducing stress. Aim for at least 30 minutes of exercise most days. You don’t necessarily need to do a grueling fitness class every day. Consistency is key in physical activity, so opt for activities you enjoy, whether it’s riding a bike, swimming or playing pickleball.
Seek Professional Help
If you’re struggling with your mental health, don’t hesitate to seek help from a behavioral health professional. They can provide valuable guidance and support. They can also refer you to helpful resources and programs, like our Foundations Intensive Outpatient Program. Substance use disorders can also hurt mental health. GHC-SCW Primary Care Providers offer compassionate care for substance use disorders, including specialized medication management and a supportive path to recovery.
There are several ways that GHC-SCW members can connect to outpatient behavioral health, psychiatry and therapy at GHC-SCW. Visit our Behavioral Health page for more information.
Practice Mindfulness
Mindfulness techniques, such as meditation and deep breathing, can help you stay present and manage stress. Looking for some simple exercises to get started? Check out the Spinal Breathing Exercise on our YouTube channel.
Set Realistic Goals
While it’s tempting to do everything, tackling your entire to-do list all at once can be overwhelming. Break your goals into smaller, achievable steps. Make sure to celebrate your successes along the way, too!
Limit Screen Time
Screen time is unavoidable in many careers. For many, computers and smartphones have become essential tools for their jobs. However, excessive screen time, especially on social media, can negatively impact mental health. During your downtime, make sure to set boundaries for healthy device use. It can be as simple as turning off notifications, setting a timer to limit usage and keeping your phone or laptop out of the bedroom.
Get Quality Sleep
Prioritize sleep, aiming for seven to nine hours per night. Quality rest is essential for emotional well-being and vital to your physical health. To create a sleep-friendly space, keep your bedroom cool, dark and quiet with comfortable bedding.
Express Gratitude
Regularly express gratitude for the positive aspects of your life. This practice can foster a more positive outlook. One way to do this is to keep a daily gratitude journal. You could start your day positively by writing down the things for which you are grateful. Another way to express gratitude is by taking time before bed to note events that brightened your day. Some events you could note in your journal may include witnessing a random act of kindness or seeing your favorite flowers on your daily walk.
Educate Yourself
Learning about mental health can be powerful in understanding these conditions. You can also be part of the movement to reduce stigma and support others who are struggling with these conditions. Our online health conditions pages provide helpful information and resources on common mental health challenges, such as anxiety and depression.
Nurturing your emotional well-being is valuable to your overall health and happiness. Incorporate these tips into your daily life to prioritize your mental health and contribute to a more emotionally fulfilling existence. Remember, seeking help when needed is a sign of strength, and there’s support available for everyone. Your mental health matters, so make it a priority.
The Dangers of High Blood Pressure
Doctors call high blood pressure “the silent killer” because it can cause serious health problems without showing any symptoms.
What is Blood Pressure?
Blood pressure is the force of blood pushing against the walls of our blood vessels as it travels through our body. It’s like the pressure of water flowing through a garden hose. When doctors measure blood pressure, they look at two numbers: the systolic (when the heart beats) and the diastolic (when the heart rests between beats).
Why is High Blood Pressure Dangerous?
High blood pressure, also known as hypertension, means the pressure in your blood vessels is too high. This high pressure can damage your blood vessels and make your heart work harder than it should. Over time, high blood pressure can lead to health problems, such as:
- Heart Disease: High blood pressure can cause your heart to become larger and weaker, leading to heart attacks or heart failure.
- Stroke: It can damage the blood vessels in your brain, increasing the risk of a stroke, which happens when part of the brain doesn’t get enough blood.
- Kidney Damage: Your kidneys help filter waste from your blood. High blood pressure can damage the blood vessels in your kidneys, making it harder for them to do their job.
- Eye Problems: It can also damage the blood vessels in your eyes, leading to vision problems or even blindness.
- Sexual dysfunction: Healthy blood pressure is essential for sexual function. When you have hypertension, you may experience reduced blood flow to your pelvic area, leading to a loss of libido. Males with hypertension might also develop erectile dysfunction due to blood flow problems. Females may experience vaginal dryness and fatigue.
How Can We Keep Our Blood Pressure Healthy?
There are several ways to help keep our blood pressure at a healthy level:
- Eat a Balanced Diet: Eating plenty of fruits, vegetables, whole grains, and lean proteins can help keep your blood pressure in check.
- Exercise Regularly: Physical activity helps your heart stay strong and healthy.
- Limit Salt and Sugar: Too much salt and sugar can raise your blood pressure, so eating them in moderation is essential.
- Avoid Smoking and Alcohol: These can increase your blood pressure and harm your overall health.
- Manage Stress: Finding ways to relax and manage stress can help keep your blood pressure normal.
- Take your medications as prescribed: If a healthcare provider prescribes medication for your blood pressure, you should take your medicine as prescribed, even if you feel fine and your blood pressure is controlled. If you experience side effects from your medication, let your provider or pharmacist know.
- Enter Your Home Blood Pressures in MyChart: This is a good way to share your home blood pressure readings with your provider and care team. Please call the clinic at 608-257-9700 if you have more than one home blood pressure over 180/110. Please send a MyChart to your provider if you have more than one home blood pressure over 160/100.
How to enter your blood pressure in MyChart:
- Log into GHC MyChart.
- Click on the “Menu” button in the upper left corner.
- Select “Track My Health” found under “My Record”
- Under active flowsheets, click “MyChart Fitness Tracking” or “Patient-Entered Blood Pressure.”
- Click “Add New Data.”
- Fill out the date, time, systolic and diastolic blood pressure readings, pulse, and save.
Resources
- GHC-SCW has Clinical Pharmacists who can help you with blood pressure management.
- Home blood pressure monitors are available for purchase at GHC-SCW pharmacies for $49.99.
- Additional information about blood pressure resources at GHC can be found here.
- High Blood Pressure Basics and Treating High Blood Pressure are both brief informative videos about high blood pressure from the Center for Disease Control (CDC)
- Let’s Talk about Blood Pressure is a free online course about high blood pressure from the American Heart Association (AHA).
- How To Monitor Your Blood Pressure at Home is a video by the AHA that explains how to check your blood pressure at home.