Cholesterol has a bad reputation, but it is in fact a necessary part of how your body functions. The concern with cholesterol comes when there’s too much of it, especially the bad type of it – it can raise your risk of heart disease and stroke, both leading causes of death in the United States. Your cholesterol levels are controllable if you take the proper steps to know your numbers and manage your risk. Your healthcare team, including the staff at our pharmacy, are always ready to help you take those steps and take control of your heart health. What is cholesterol? Cholesterol is a waxy substance in every cell of the body, and it travels through the bloodstream on lipoproteins. The liver produces all the cholesterol that your body needs to do its job of making vitamin D and certain hormones as well as digest fats. ¹ Most of the cholesterol in the body is LDL (low-density lipoprotein) and is considered “bad” cholesterol; it can build up in your blood vessels, creating a buildup of plaque that can block blood flow. Meanwhile, HDL (high-density lipoprotein) is often called “good” cholesterol because it carries LDL cholesterol out of your blood vessels and back to the liver; the liver breaks down the LDL so it can be passed out of the body. ¹ Diet, especially having too much saturated or trans fats in your diet, can cause your body to produce more cholesterol than it needs. Dietary cholesterol is mainly found in animal products, such as meat, seafood, eggs, and dairy. Saturated and trans fats can also be found in many baked, fried, and processed foods. ¹ A third element that plays a factor in cholesterol is triglycerides. Triglycerides are a type of fat in the blood, made from extra energy from your diet. High levels of triglycerides can also cause fatty plaque to build up in your blood vessels, especially in combination with too much LDL or not enough HDL. ² How do I know if my cholesterol is high? There aren’t really any symptoms of high cholesterol — the only way to find out if your levels are high is to get your blood screened for it during a lipid profile. When a health professional does a cholesterol screening, they are looking at four numbers: ³ · LDL: goal level is less than 100 milligrams per deciliter (mg/dL) · HDL: goal level is 60 mg/dL or more · Triglycerides: goal level is less than 150 mg/dL · Total cholesterol: goal level is less than 200 mg/dL High cholesterol is sometimes considered an adult’s problem, but children can have high cholesterol, too — it can in fact be inherited from parents. On top of genetic risk, an unhealthy diet and lack of exercise as a child can start the process of building up plaque that can cause bigger problems as an adult. ⁴ All children should be screened at least once between 9 and 11 years of age, and another test should be done between 17 and 21. Cholesterol checks for adults is recommended every 4 to 6 years, though people that have a higher risk or are living with certain conditions should get screened more often. As you get older, your doctor may suggest doing a cholesterol screening every 1 to 2 years. ³ What are the causes of high cholesterol? ⁵ There are a number of things that can affect your cholesterol levels. Not enough exercise, an unhealthy diet, and too much weight can all negatively impact your cholesterol — and they are all things you have some control over. Smoking and alcohol consumption can also raise your overall cholesterol level. You have less control over other factors. Genetics and age can play a large role in your risk for high cholesterol, for instance. Certain chronic conditions can raise your risk, too: · Diabetes · HIV/AIDS · Hypothyroidism · Kidney disease · Lupus Some medications can cause your cholesterol to be worse, even though the medication is taken for other concerns. Some conditions that have medication causing high cholesterol include: · Acne · Cancer · High blood pressure · Irregular heart rhythms How can I lower my cholesterol? Because you don’t have control over all the areas that can affect your cholesterol level, it’s important to do what you can in the areas you do control. Follow a heart-healthy diet A big step in lowering your LDL is cut back on how much saturated fat and trans fat you are eating. This means less fatty cuts of meat and more lean meats and seafood; less full-fat dairy and more fat-free dairy; less fried or processed foods and more whole grains, fruits, and vegetables. ⁶ Get to a healthy weight Weight doesn’t completely dictate whether you will have high cholesterol, but obesity does raise your LDL levels as it changes how you body uses and removes cholesterol. Losing weight can be hard, so work with your doctor or nutritionist to come up with a plan that works for you. ⁶ Quit smoking Smoking hurts your blood vessels, making any plaque there harden faster. It can also lower your “good” HDL cholesterol levels. If you are ready to quit, talk to our team today – we’re here to support you as you take your first step, and every step after that. ⁵ Drink less alcohol Too much alcohol can raise both your cholesterol levels and the amount of triglycerides in your blood. The CDC recommends that men stick to no more than two alcoholic drinks per day, and women should have one drink at most. ⁶ Get moving! Most other methods to lower cholesterol have to do with lowering your “bad” LDL cholesterol. Exercise, meanwhile, helps to raise your “good” HDL levels. More HDL in your blood means that there’s more good cholesterol to carry the bad cholesterol to your liver for removal. At least 150 minutes of moderate aerobic exercise (walking, swimming, biking, yard work, etc.) can help lower overall cholesterol. ⁷ Do I need medication? Everyone should take steps to lower high cholesterol, but prevention is not enough for some. That’s when medicine comes into the picture. Your provider may prescribe a medication for you if you have certain risk factors, such as you have had a heart attack or stroke or your LDL levels are too high. Age, family history, chronic conditions, and more can also go into this decision. ⁸ Statins are commonly prescribed to help lower a person’s LDL levels; they also help the liver remove the LDL cholesterol. Some other medicines include fibrates, niacin, and nicotinic acid. All medications have side effects, and those taking cholesterol medicine are especially at risk for nutrient depletion. If you are on any medicine for cholesterol, it’s important to check in regularly with your doctor to make sure the medicine is still needed; also check in with your pharmacy team — we can help you manage the side effects and watch for any concerns relating to the medicine. ⁸ At the end of the day, your cholesterol level is just one factor in your overall health. Healthy lifestyle choices can make a big difference on cholesterol as well as wide range of other concerns, and your healthcare team can help guide and support you. Sources ¹ https://medlineplus.gov/cholesterol.html ² https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides ³ https://www.cdc.gov/cholesterol/cholesterol_screening.htm ⁴ https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/common-misconceptions-about-cholesterol ⁵ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800 ⁶ https://www.cdc.gov/cholesterol/prevention.htm ⁷ https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia ⁸ https://www.cdc.gov/cholesterol/treating_cholesterol.htm

The new year is a signal to many that it’s time for a fresh start or to make a change. Oftentimes, the desired changes are health-related – a healthier diet, more exercise, cutting out smoking – and they can be hard to make. Even after making those changes, following through to make the new habits stick is a separate hurdle. It’s important to set realistic goals that are attainable and sustainable. How do you do that? You can start with our tips below and remember that your healthcare team – including your pharmacist – is here to support you on your health journey. How do I set my goals? It’s tempting to make lofty goals as New Year’s Resolutions – and make lots of them. But, according to the American Psychological Association, setting goals that are smaller and realistic are the way to go. These goals are less daunting and thus more likely to be achieved long-term. Some things to keep in mind as you set your goals are: ¹ Start small. Change happens with the first step, and you can build off the change over time. For instance, if you currently don’t exercise, don’t think you’ll be able to jump to exercising every day of the week right off the bat. Start with a few days of the week, and work up from there. Don’t change everything at once. It’s hard enough to make major change in one area of your life. Trying to change all your habits at once can lead to you just being overwhelmed and giving up. Tackle one goal at a time to build up healthy habits over time. Have a support system. Making sure you have someone – or lots of people – in your corner while you make changes can make the goal much less intimidating. The support system can be family or friends, a therapist or coach, or even a support group. Sharing your journey with others can keep you accountable, offer support or just a friendly shoulder to lean on, or help adjust expectations to keep you aiming for an attainable and healthy goal. Take it easy on yourself. Goals can be hard to meet, and habits can be hard to maintain. It’s ok to miss a step and not to achieve those goals to perfection. Any change in a healthy direction is good change. If you fall off the wagon, leave it in the past; just resolve to get back on track and keep going! What are some goals to consider? The goal of resolutions is to make change that sticks – so these goals could really be the same year to year. Maintaining that healthy change is a lifetime commitment. Some things to consider are: Wash your hands. It seems like a somewhat silly goal to set, but improving your handwashing habits can make a huge difference. We have seen an increased emphasis on this since the beginning of the pandemic, but it’s always important. Good hand hygiene helps prevent the spread of germs between you and your loved ones. Go to your yearly check-ups. The annual check-ups at your doctor, dentist, and eye doctor can help detect problems before they are severe and allow you to get any questions or concerns resolved. The annual medical exam is a great time to get up-to-date on any needed vaccinations, too! Quit smoking. Smoking is especially hard to quit cold turkey, so take it slow. Some of the health benefits occur within minutes of quitting, while others take much longer. Leaning on your support system and healthcare team can be especially important for this goal to be successful in the short term and in the long term. Improve your diet. Fad diets are rarely a long-term option, so find something that works with what your body needs and what appeals to you. If you are cutting out a food group, make sure to account for that and consider any supplements to replace the nutrients your body would get from that (i.e., vegetarians may miss out on important proteins and essential fats that occur naturally in meat – so consider adding those vitamins to your regimen). Add more exercise. Like everything else, you don’t need to go from 0 to 60 on this. If you don’t have much exercise in your routine now, try adding a walk a few times a week or do at-home yoga videos. Even taking the stairs instead of the elevator can make a difference. Looking for more tips on these? We go into more detail on the last two goals below! Goal: Improve Your Diet If you are thinking about making changes to your diet, it’s important to think about your unique needs. Some healthy eating options can apply to you regardless of life stage, such as focusing on adding more fruits and vegetables and cutting down on salt and sugar intake. But other changes are more important during certain stages of life, so be sure to take that into account before making sweeping changes, especially following a trend – for example, age can affect the body’s ability to absorb vitamin B12, so older adults may need to add fortified foods compared to younger adults. MyPlate.gov has lots of tips for eating as well as supplement considerations for any life stage. ² Don’t forget to take any health conditions into consideration when changing your diet, too. It’s especially important to limit salt intake for those with high blood pressure and cutting back on saturated fat can help manage cholesterol. ³ Other changes are more specific – it’s not enough to just add more vegetables if you live with diabetes; you will want to add non-starchy vegetables (broccoli, spinach, green beans) rather than starchy vegetables (corn, potatoes, turnips) to better manage your blood sugar spikes. ⁴ The American Heart Association recently updated its guidelines for a heart-healthy diet to acknowledge that dietary needs vary on an individual basis. Instead, they focus on balance and more general suggestions that allow for personal likes and dislikes to be taken into account. ⁵ Working with a dietician can help you make a plan that makes sense for your unique needs – and they can help fit the diet to what you actually want to eat, making it easier to maintain. Goal: Add more exercise ⁶ Physical activity can do more than help you lose or maintain weight. Exercise can reduce anxiety and depression, improve sleep, and lower a person’s risk of many chronic conditions. Staying active can make it easier to do day-to-day tasks, too, such as household chores, carrying boxes, or going up stairs. Activity is important regardless of life stage or situation – there are health benefits of being active for those who are abled and those disabled alike. Adults between 18 and 64 years old should aim to get somewhere between 2.5 and 5 hours of exercise on a weekly basis. It’s more beneficial to spread the activity out over at least 3 days in a week rather than doing it all at once, and this can cut down on the risk of hurting yourself while exercising or getting overly tired. This exercise doesn’t need to be high intensity; moderate-intensity activity, such as a brisk walk or Vinyasa yoga, is beneficial. Sports like tennis or swimming work, too, as do ballroom dancing or even yardwork. To gauge your exercise’s intensity level, use the “Talk Test” – if you can talk while exercising but not sing, you are doing a moderate-intensity activity. If the activity that is considered “moderate” leaves you unable to talk, start with “light” activity and work your way toward more vigorous exercise. Listen to your body, and don’t push yourself further than you can safely handle. If you have been generally inactive previously, work toward the goals for active adults – begin with light activity for shorter periods of time. Take the same considerations into account if chronic conditions, age, or other concerns prevent you from meeting the standard goal. Some activity is better than none! Going on walks or doing other activity outdoors is an easy way to exercise, but that’s not an option all the time. Looking for ways to be active when the weather isn’t ideal? Try these tips:⁷ Plan for the weather. Maybe the day is going to be cold, but it will be sunny in the afternoon – the sun can help warm you up while you’re outside. Looking like a light rain? Take your rain jacket along with you. Wear layers. Cold weather doesn’t have to keep you inside. Layering your clothes can allow for you to keep cozy at the beginning of your outdoor activity but can also be removed as your body warms with the activity. Try online workouts. The internet is a great source of free or low-cost classes that can be done from the comfort of your home. These could be done on your own, or you could find an online workout class to join! Some may require plenty of space at home, but others take up almost no space at all. Do your housework. Physical activity doesn’t have to mean a sport or a walk. You can get health benefits from chores – vacuuming, cleaning your shower, going up and down stairs while you do some organization. Having those to-dos done is just an added bonus! Whatever goal you have, remember that it should be your goal – don’t set goals based on others’ lifestyles and abilities. Find changes that are attainable and sustainable for you, and don’t forget that there are all sorts of people here to cheer you on and offer support, including our team at our pharmacy! Sources: ¹ https://www.apa.org/topics/behavioral-health/new-year-resolutions ² https://www.myplate.gov/life-stages/ ³ https://medlineplus.gov/howtolowercholesterolwithdiet.html ⁴ https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html ⁵ https://www.heart.org/en/news/2021/11/02/balance-is-the-key-word-in-new-dietary-guidance-for-heart-health ⁶ https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf ⁷ https://www.cdc.gov/nccdphp/dnpao/features/stay-active-this-winter/index.html

It’s a world of technology and accessibility. With online shopping, fast shipping, and one-click purchases available at our fingertips, it’s clear why people may want that same convenience with their healthcare. But is the most convenient option really the most beneficial? What many don’t know is that their local pharmacy offers that same great convenience but with quality care to back it up. Your medications are personal – and having your prescriptions filled from a warehouse across the country by strangers is the opposite of personal. Choosing the right pharmacy for you and your family is as important as choosing the right doctor, and you should trust your health to someone who gets to know you. Why is picking a pharmacy so important? Many people put a lot of thought into picking a doctor – they look around, ask around, and sometimes change their minds after visiting. But research shows that the average person sees their pharmacist 7 to 10 times more often than they see their doctor, so it’s even more important to put the same level of thought into picking the right pharmacist. When choosing a pharmacist and pharmacy, look for a pharmacy that can fulfill all your healthcare needs, not just filling one prescription. Using multiple pharmacies to fill different prescriptions can mean that no one pharmacy knows everything that you are needing, and still may not account for over-the-counter medications you are taking as well. This can lead to negative drug interactions or side effects because the pharmacy team doesn’t have the full picture. Finding the right pharmacy for you does not need to be a long or difficult process. A good place to start is by asking yourself some basic questions: Does your pharmacist take the time to talk with you about your medications and answer your questions? Does your pharmacy team offer a variety of health and wellness services such as immunizations, diabetes management, asthma control, or other health-related offerings? Does the pharmacy team seem genuinely interested in you and your family’s health care needs? Does your pharmacy offer recommendations on over-the-counter products and inform you which ones NOT to take with your prescription? Why should I choose an independent pharmacy? There are a lot of options out there for getting your prescriptions filled, and many offer delivery now. But not all convenient services are created equal – that’s why you should go with a local team that you can trust with delivering the medications you need. An independent pharmacy can offer more than the convenient refills, though they can do that, too! Community pharmacies can bring you peace of mind that not only are you getting a medication, you’re getting the right one, at the right time – all from people you trust to know what you need. Along with prescription peace of mind, your community pharmacist will often: provide medication reviews and counseling educate on a number of health conditions monitor health goals and offer wellness solutions communicate needed refills — and also communicate when they may not be needed anymore administer immunizations, including flu and COVID-19 The list of services offered at a local independent pharmacy is continually growing and evolving to best serve our communities. Pharmacists work closely with local prescribers to ensure our patients have all the information and guidance needed to live a long and healthy life. Take advantage of the numerous ways your independent pharmacy can help. The National Community Pharmacists Association (NCPA) conducted a census of community pharmacists in the United States, and they reported that in 2021: ¹ 88% consider themselves full-line pharmacies 92% provide wound care 91% provide medication synchronization 77% offer compliance packaging 87% administer flu shots 70% offer delivery It is not always about the fastest option or the most convenient one. Your health and that of your family is too important to settle for just convenience. When you choose an independent pharmacy, you will experience more than fast and easy. Why should I pick an independent instead of mail order? The convenience of getting your medications delivered in the mail may seem like a perk, but there are some significant risks associated with it. Your prescription could be lost or never arrive. You could the wrong amount – or the wrong drug entirely. According to the 2021 NCPA Digest, ¹ 60% of community pharmacists reported that patients had mail order medication left outside rather than being delivered to the patient directly. Medications can lose their effectiveness when left in too hot or too cold of temperatures. 44% reported patients getting the wrong amount of a drug. 26% said patients received the wrong medicine. 25% reported patients’ medication going to the wrong address. 98% have had patients that received the delivery late or never received their medication at all. An article from Consumer Action for a Strong Economy (CAS) states, “While mailing a prescription may sound routine, most patients forced to wait for these services are those with complex or life-threatening conditions such as cancer. Delaying these treatments can have serious repercussions for these patients’ health and potentially lessens their outlook.” ² Before opting in to receiving your medications via mail order, compare the perceived convenience to the benefits of working with a local pharmacy. One-on-one medication counseling When using mail-order services, there is no way of knowing who is filling your prescription from month to month. It may not even be a pharmacist filling it. The lack of two-way communication puts you at higher risk because they may not be aware of changes in your health or any medication side affects you may be experiencing. Your pharmacist should help you feel comfortable asking questions about your health and can offer a faster response to your medication needs. Customized care Mail order pharmacies are only able to provide the medications themselves. Local pharmacies offer a variety of complementary services to address your whole health. Providing recommendations on supplements, access to a pharmacist who can answer any questions or issues that may arise, and regular follow-ups to ensure you get the quality care you deserve. Accurate refills When receiving your medications in the mail, you are accepting multiple risks that are completely out of your control. What happens if your doctor forgets to send in your prescription or refills for a few days? Now, not only do you not have your medications, but you will also have to wait days or maybe even weeks for them to arrive. Alternatively, mail order companies may have outdated information and automatically send you refills for medications you no longer need. Now you have a large supply of medications on-hand, increasing your risk of taking the wrong medication. Why should I pick an independent instead of a chain pharmacy? Often people list convenience as the number one reason they choose a chain over an independent pharmacy. Whether it is their hours of operation or a larger selection of products, the flexibility they offer is just about the only benefit they provide compared to independent pharmacies. According to a 2018 Consumer Reports’ survey, “Independent pharmacies earned high scores on such measures as courtesy, helpfulness, and speed of checkout and filling prescriptions, as well as pharmacists’ knowledge and accuracy. At the bottom, large national chain pharmacies.” ³ Let’s review some of the myths and misconceptions about independent pharmacies compared to chain pharmacies. Myth: Independent pharmacies are more expensive. According to that same Consumer Reports’ survey, independent pharmacies do better than big chain drugstores with regards to cost. Members who went to independent pharmacies were also more likely to report that the pharmacist suggested a lower-cost drug—21 percent—while only nine percent reported chain pharmacists offering them a lower-price option. Worse, national chains tended to have some of the highest out-of-pocket prices. While prices at independents fell in the middle, CR members said they found the lowest prices at Costco. CR secret shoppers found that some independent and grocery store pharmacies can offer even lower prices than Costco—you will just need to call around in your area and ask for their "cash" or retail price. ³ Myth: Independent pharmacies do not have what I need. Overall, 21 percent of Consumer Reports members reported that a drug they needed was out of stock in the past year. As a group, independents were more likely than other types of pharmacies to fill the prescription later that same day or the next. Members who used an independent pharmacist were also more likely to say that the pharmacy went out of its way to fill prescriptions faster; 41 percent of people said that happened at independent pharmacies compared to just 20 percent at pharmacy chains. ³ Myth: Independent pharmacies do not accept my insurance. Every year, independent pharmacies must combat the misconception that, because they are small, they do not accept most insurance. Larger insurance companies, many of which own pharmacies themselves, spend a lot of time and money each year telling patients that they are required to use certain pharmacies to fill their prescriptions. Oftentimes, you can use a local pharmacy, you just do not know it. Before taking the word of your insurance provider, call your local pharmacy to see what your copay is. Your pharmacist may be the health professional you see most often and talk with about your health. It’s important to take advantage of the many ways your pharmacist can help you manage your health and medications. Pharmacists work closely with your doctor or nurse to give you expert information and guidance about your health and any conditions you may have. All this information & all these services are available at your local pharmacy… now that sounds like convenience! As a member of the local independent pharmacy community, we are your trusted medication experts – and we look forward to serving you and your family. Sources: ¹ 2021 NCPA Digest, sponsored by Cardinal Health ² https://caseforconsumers.org/2019/02/26/forced-mail-order-pharmacies-unfair-to-patients-and-wasteful/ ³ https://www.consumerreports.org/pharmacies/consumers-still-prefer-independent-pharmacies-consumer-reports-ratings-show/ https://www.consumerreports.org/cro/pharmacies/buying-guide/index.htm

Tobacco use is the number one cause of preventable disease and death in the United States, and it can harm nearly every part of a person’s body. The majority of adult smokers want to quit. So why don’t they just do it? Simple – it’s really hard to do sometimes. Nicotine is very addictive, and the withdrawal and cravings can be overpowering. More than half of adult smokers have tried to quit in 2018, but only 7.5% of them succeeded. ¹ If you or a loved one smoke, it’s important to understand the risks associated with tobacco use to you and those around you. We are here to help educate you on the risks as well as the benefits of quitting and to provide resources to help you on your journey to a tobacco-free life. What are the risks associated with smoking? ² First and foremost, smoking is the leading cause of cancer in the United States. Lung cancer is especially common and is the foremost cause of cancer death in the United States. Not only does it increase a person’s risk for lung cancer, it can also increase the risk for cancer of throat, mouth, stomach, kidney, bladder, cervix, and more. Depending on how long someone has smoked, this risk can be 2 to 10 times higher than if they never smoked a cigarette. The health risk to a smoker is not limited to cancer. Smoking is associated with other diseases such as heart disease and stroke, may be linked to developing cataracts or a bone disease, and can even cause problems in getting pregnant. Smoking during pregnancy may also be associated with low birth weight in the baby. Smoking doesn’t affect just the smoker, either. Those around smoke can inhale the smoke or exhalations of smokers nearby, which is called secondhand smoke. The amount of chemicals and toxins inhaled from secondhand smoke is less than what the smoker is breathing in, but it is still dangerous and can increase their chances of developing cancer or other diseases as well. Secondhand smoke can cause additional problems in children especially, including lung infections, asthma, and even sudden infant death syndrome (SIDS). Are e-cigarettes safe to use? ³ E-cigarettes (also known by e-cigs, vape pens, and many other names) deliver the nicotine or other drug as an aerosol vapor rather than the traditional smoke. These products are generally less toxic than a traditional cigarette, but they are still harmful. Most contain nicotine (often even those marketed to be nicotine-free), which is toxic and addictive itself. They can also have other cancer-causing chemicals, heavy metals, harmful flavoring, and more. As a cigarette substitute, studies have mixed results on the efficacy. They may help cigarette users quit, but what often happens is “dual-use” – adding vaping into the routine in addition to regular cigarettes instead of in replacement of them. E-cigarettes are not an FDA-approved smoking cessation aid. E-cigarettes are relatively new, and studies are still being conducted – but the short conclusion so far is that they are still harmful and it’s better to never start than to use this less harmful alternative. There is no tobacco product that is harmless, nor is there a safe level of smoking. What are the benefits of quitting smoking? While smoking increases a person’s risk of developing health concerns, quitting can help lower that risk. Some of the health benefits of quitting are immediate while some take longer to manifest. Within minutes of a person’s last cigarette, the heart rate drops to a healthier level; within a day, the nicotine in the blood is gone. Within a year, coughing will decrease; risk of cancers and stroke decreases in the years following. ⁴ CDC_Timeline of Health Benefits of Smoking Cessation.png Even if already diagnosed with cancer, it’s not too late to benefit from quitting. For patients with some cancers, quitting smoking at the time of diagnosis may reduce the risk of dying by 30 to 40 percent. Quitting also helps the body heal better from surgery and respond better to therapy, and it lowers the risk of cancer coming back or that another cancer will develop. ⁵ I’m ready to quit – where should I start? Reach out to your healthcare team. According to the National Cancer Institute, those who have counseling from their doctor, pharmacist, or other healthcare professional are more likely to actually quit smoking – even one session can increase your likelihood of succeeding. ² Your healthcare team can help you on your journey to quitting by: Asking about your smoking history so you both have a good understanding of where you’re starting. Helping you plan the journey by setting goals and providing support materials. Following up regularly to support you and help you stay accountable. Offering options for group or peer counseling. Recommending nicotine replacement therapy or other treatment options There are also other means of support available outside of visiting a doctor. You can get confidential coaching through 1-800-QUIT-NOW or join a free messaging program like SmokefreeTXT. There are even mobile apps like quitSTART that can help support you while and after you quit. ⁶ Set yourself up for success. Prepare for the side effects. ⁷ Nicotine withdrawal is different for every person, but most people do have some symptoms of it. These symptoms can be unpleasant, but you can get through them. The thing that will hurt you the most is if you give into the withdrawal and smoke again. As you try to quit smoking, you may experience one or more of these temporary withdrawal symptoms: Nicotine cravings Anger, frustration, or irritability Jumpiness or restlessness Trouble concentrating or sleeping Anxiety or depression Hunger or weight gain Know the common triggers. Experiencing cravings as part of withdrawal is bad enough – having reminders of smoking in your day-to-day life can make it even harder to stay committed to quitting. Triggers don’t have to be just seeing a pack of cigarettes out on the table – they can be a mood or a feeling, or even just a normal part of the day when you usually would have a cigarette. These triggers can be different for each person, so taking the time to identify your triggers is crucial to staying in control. Some triggers for smoking may include: Being around smokers Your morning or evening routine Stress Driving or riding in a car Eating or drinking Boredom Once you can recognize the triggers, the next step is avoid them in your life. Some tips for removing triggers and for dealing with them if they do happen are: Remove tobacco products and things associated with smoking, like ash trays. Avoid spending time with people while they smoke or ask them to not smoke around you. Ask for help you keep on this path. This can include asking that they not buy cigarettes for you – or that they don’t ask you to buy cigarettes for them. Stay busy. When you have something to distract yourself, you will be less focused on satisfying the craving for a cigarette. Exercise! Not only is it a good distractor as well, but it can also help alleviate withdrawal symptoms. Staying active can also help lift your mood, which can help with side effects as well. Any exercise is better than no exercise, so do what you can! Cancer.gov and the CDC are great resources for dealing with different withdrawal symptoms as well as addressing health concerns where smokers may normally turn to a cigarette to cope. Try cutting back instead of going “cold turkey.” If drug therapy or nicotine replacement products aren’t the right fit for you, try limiting how many cigarettes you smoke to try to slowly eliminate nicotine. Many people think they could quit at anytime, but the addictiveness of nicotine is often underestimated. When you cut out nicotine all at once – “cold turkey” style – it can be harder than you may expect to withstand the cravings and withdrawal symptoms. ⁸ Consider treatment. ⁷ Managing withdrawal symptoms sometimes takes outside help. Medications can make the cravings and withdrawal symptoms easier to bear, which can make it easier to stick to your goal of quitting. Using a type of drug treatment, regardless of type, can increase a person’s chances at successfully quitting. There are several options when looking at drug treatment: 1. Nicotine replacement therapies (NRTs) Nicotine replacement therapies are products that work to slowly cut back a person’s use and dependence of nicotine. These products do have nicotine in them, but they are much safer to use these products than smoking a cigarette. The over the counter (OTC) options available are: Nicotine patches Nicotine gum (available in two strengths) Nicotine lozenge (available in two strengths) The prescription NRT options are: Nicotine nasal spray Nicotine inhaler The nicotine patch can be combined with another NRT to increase your chances of successfully quitting. Different products work better for different people and situations. It’s best to check the precautions and side effects of each product and discuss your plans with a healthcare professional before beginning, especially if you plan to use the combination therapy method. 2. Non-nicotine medications There are two non-nicotine prescription medications that a doctor can prescribe. There are side effects associated with both, so discussing the pros and cons with your doctor is an important step. Bupropion (Zyban®) is an antidepressant that has been approved to treat nicotine addiction since 1997. This can be used safely with other NRTs. Bupropion works by reducing the withdrawal symptoms and the cravings for a cigarette. Varenicline (Chantix®) has been approved to help people stop smoking since 2006. This medication works by reducing cravings for a cigarette as well as by blocking the pleasurable feelings felt if the person does have a cigarette. Many treatments may be covered by your insurance. Talk to your healthcare team and insurance to see what coverage you have. Quitting is hard, and it can take a long time to achieve. But it is doable, and it starts with that first step of wanting to stop. Remember that your friends, family, and healthcare team are here to support you. If you have any questions, please reach out to our staff. Sources: ¹ https://www.cdc.gov/tobacco/data_statistics/fact_sheets/cessation/smoking-cessation-fast-facts/index.html ² https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/quit-smoking-pdq ³ https://www.cdc.gov/tobacco/basic_information/e-cigarettes/index.htm ⁴ https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/benefits/index.htm ⁵ https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/cessation-fact-sheet ⁶ https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/index.htm ⁷ https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/ ⁸ https://www.quit.com/quit-smoking-faqs.html

The information in this blog pertains mostly to those who are aged 65 and up and do not already qualify for Medicare due to a disability. The information provided is meant to serve as a guideline and does not qualify as legal advice. For questions or more information, we recommend you visit the medicare.gov website or speak with a local insurance agent. It is highly recommended that everyone reviews their Medicare plan annually as your plan often does not reflect changes to your health and medication needs. Additionally, plans also change every year, so there may be a plan out there that better fits your needs. Which Medicare plan is right for me? Knowing which Medicare Part D plan is right for you can be difficult. However, there are six key things to consider when reviewing your plan as well as other plan options. 1. Is my medication in the same coverage tier? Your current plan’s formulary may change, and your medications could then be placed into different tiers. This often changes year to year, so be sure to look at this closely when it is time to review and renew your plan. 2. Do I take the same medication as last year? Your medication needs often change over time. Whether you have switched to a new medication formula, are taking an additional prescription to treat something new, or no longer need to take a medication that you had been taking last year, reviewing which plans are best based on your current medication needs is crucial. For example, you may have previously selected a specific plan that had a high premium because it placed a needed recurring medication in a low tier; since last enrollment period, you switched to a generic version of that medication that is less expensive across all plans. In this scenario, you may be able to pay a lower premium and still have the coverage you need. ¹ 3. Is my pharmacy in the plan’s network? Insurance companies often instruct plan participants to use certain pharmacies or mail-order services. Before signing up for a plan, talk with us to ensure you will be able to use us or if there is another plan that will work that also allows you to keep your current pharmacy. 4. Am I paying for a high premium that I don’t use? It’s sometimes worth paying up for a Part D plan that offers better coverage because whatever you spend in premiums, you make up for in copay savings. But if you don’t have any ongoing prescriptions or if your medications are covered on a lower-premium plan, then you may be better off opting for a lower-cost plan. ¹ 5. Does my income affect my benefit eligibility? If you have a lower income, you may qualify for better benefits. Low-income members, including those who have both Medicare and Medicaid, can apply for different benefits. It is important to know all your options. Click here for more information on the “Extra Help” program. 6. Does the Medicare plan have a good record? A plan’s quality of customer service and attention to detail are measured in star ratings. Good star ratings – especially ratings of four stars and above – can mean a plan has demonstrated quality customer service and has a track record of paying attention to your many healthcare needs (such as periodic screenings or health assessments). Conversely, you should be wary of plans with fewer than four stars. Those plans often have a history of mistreating their members, providing underwhelming customer service, and being slow to process member claims and appeals – delaying or even preventing access to needed health care. ² When can I enroll in a Medicare plan? You can enroll in Medicare coverage during designated enrollment periods. The enrollment period varies for different situations. The three main periods to pay attention to are: 1. Initial enrollment is a seven-month period that begins three months prior to your 65th birthday, includes the month you turn 65, and extends another three months after your 65th birthday. If you sign up for a plan during the three months prior to your 65th birthday, your coverage begins the first day of the month you turn 65. If you sign up during your birthday month or in the three months after your birth month, coverage beings the first day of the month after you ask to join the plan. ³ 2. Open enrollment occurs annually from October 15 through December 7. During this time, you can join, switch, or drop your plan. Coverage under whichever plan you select begins January 1. If you didn’t enroll in Medicare when you were first eligible, you cannot use the fall open enrollment period to enroll. Instead, you must use the Medicare general enrollment period, which runs from January 1 to March 31. ⁴ 3. Medicare General Enrollment and Medicare Advantage open enrollment is from January 1 through March 31 every year. If you enroll during the general enrollment period, your coverage will take effect July 1. ⁴ What can I do during open enrollment? There are several changes that can be made during the Open Enrollment period: ³ · Change from Original Medicare to a Medicare Advantage Plan. · Change from a Medicare Advantage Plan back to Original Medicare. · Switch from one Medicare Advantage Plan to another Medicare Advantage Plan. · Switch from a Medicare Advantage Plan that doesn't offer drug coverage to a Medicare Advantage Plan that offers drug coverage. · Switch from a Medicare Advantage Plan that offers drug coverage to a Medicare Advantage Plan that doesn't offer drug coverage. · Join a Medicare drug plan. · Switch from one Medicare drug plan to another Medicare drug plan. · Drop your Medicare drug coverage completely. You cannot, however, make changes to any Medigap plans. These plans are only guaranteed-issue in most states during a beneficiary’s initial enrollment period and during limited special enrollment periods. ⁴ What is Medigap? Medigap is another name for Medicare Supplement insurance plans that help patients pay for out-of-pocket healthcare costs that may be incurred with Original Medicare Parts A and B. Medigap enrollment is a six-month period beginning the first day of the month you turn 65 years old. You must be enrolled in both Medicare Part A and Part B to be able to purchase a Medigap plan. During that time, you can buy any Medigap policy sold in your state, regardless of your health status. During the six-month Medigap enrollment period, insurers must charge people with preexisting conditions the same price as they charge people in good health. ⁵ If you apply for Medigap coverage outside of your open enrollment period, insurers are allowed to use medical underwriting to deny or charge more for coverage in most states. This means you may pay more or be denied coverage if you have preexisting medical conditions, such as diabetes or heart disease, or if you are facing an upcoming surgery. ⁶ Sources: ¹ https://www.medicareresources.org/medicare-benefits/four-signs-you-need-a-new-medicare-part-d-plan/ ² https://www.medicareresources.org/medicare-benefits/seven-rules-for-shopping-medicare-part-d-plans/ ³ https://www.medicare.gov/sign-up-change-plans/joining-a-health-or-drug-plan ⁴ https://www.medicareresources.org/medicare-open-enrollment/ ⁵ https://www.nerdwallet.com/article/insurance/medicare/what-is-medicare ⁶ https://www.medicareresources.org/states/

Across the United States, hospitals are reaching their capacity again while treating patients with COVID-19. It has become crucial that we do what we can to help prevent the spread of the flu and reduce the burden on the doctors and nurses who have been fighting against COVID-19 for so long. People with flu can spread it to others up to about 6 feet away. Most experts think that flu viruses spread mainly by droplets made when people with the flu cough, sneeze, or talk. These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs. Less often, a person might get flu by touching a surface or object that has flu virus on it and then touching their own mouth, nose, or possibly their eyes. ¹ Beyond that, people with the flu are contagious beginning 1 day before symptoms develop and up to 5 to 7 days after becoming sick. This means you may be sick with flu and pass it on to someone else before you even experience any symptoms. Children, and some of those with weakened immune systems, may pass on the virus for longer than 7 days. Even if you experience zero symptoms, you are still able to pass the virus on to others. ¹ To keep you and your family healthy all flu season long, let’s look at the 5 best habits to employ to avoid getting and/or spreading the flu. Keep your distance Much like COVID-19, adding physical space between yourself and others will significantly reduce your risk of contracting the flu. It is believed that the flu can be spread to others up to approximately 6 feet away, so keeping your distance from others is a great way to protect yourself. Additionally, personal contact with an infected person, such as a handshake or hug, is a common way these viruses spread. ² Whenever possible, keep interactions outside as the risk for spreading the flu decreases when compared to indoors. However, outdoor transmissions do happen, and being outdoors does not make you immune to contracting or spreading the virus. Stay home when sick For flu, the Centers for Disease Control and Prevention (CDC) recommends that people stay home for at least 24 hours after their fever is gone except to get medical care or other necessities. Fever should be gone without the need to use a fever-reducing medicine. ³ Additionally, people may still be infected with the flu and have respiratory symptoms without fever. Other flu symptoms include cough, sore throat, runny or stuffy nose, body aches, headaches, chills, and fatigue. Some people may also have vomiting and diarrhea. Prescribed antiviral drugs can make your flu milder or shorten the time you are sick and may also reduce the risk of serious complications. Studies have shown that antiviral drugs work best for treatment when they are started within 2 days of getting sick but starting them later can still be helpful. ³ If you are experiencing flu-like symptoms, talk with your doctor to see if antiviral prescriptions may be right for you. Cover yourself Since the flu and other respiratory illness are usually spread via droplets made when people cough, sneeze, or talk – it is crucial that you cover your mouth and nose when coughing or sneezing. Additionally, avoid using your hands whenever possible and opt for a tissue or your elbow. COVID-19, RSV, and whopping cough are other examples of respiratory illnesses that can be spread by cough, sneezing, or unclean hands. Wearing a mask is another great way to prevent the contraction and spread of respiratory illnesses. Public health and clinical laboratories estimated about 38 million people were sick with the flu during the 2019-2020 season. However, the agency reported a mere 2,038 flu cases during the season from Sept. 27, 2020, to April 24, 2021, according to the CDC. ⁴ Experts believe that the social distancing, mask wearing, hand washing, and stay at home prevention measures that were implemented to fight COVID-19, rendered the 2020-2021 flu season virtually nonexistent. As annoying or inconvenient as these measures where, there is no denying that they significantly reduced the spread of the flu. Get vaccinated The single best way to prevent seasonal influenza is to get vaccinated every year. Everyone ages 6 months and older is eligible to get a flu vaccine and it is especially important for those who are a higher risk of developing serious flu complications. Higher risk individuals include young children, pregnant people, people with certain chronic conditions like asthma, diabetes, or heart and lung disease, and people ages 65 years and older. Timing also matters when it comes to getting your flu vaccine. It takes two weeks to be fully protected after receiving your vaccine, so it is best to get it prior to any holiday traveling or celebrations. Additionally, vaccine effectiveness isn’t permanent – which is why we must get the vaccine every year – so it is best to avoid getting it too early so you can be protected throughout the duration of flu season, which typically ends around April. The CDC recommends getting your flu vaccine by the end of October. Keep clean This applies to yourself, your home, and your office. Washing your hands with soap and warm water or using an alcohol-based hand rub are the best ways to keep your hands clean. Unclean heads are a leading cause of spread, as flu germs are easily transmissible through touch and can last on surfaces up to 24 hours. You should avoid touching your eyes, nose, and mouth whenever possible, and routinely clean and sanitize frequently touched objects such as doorknobs, keyboards, and phones. By implementing these simple, preventative actions into your daily life, you set yourself apart and reduce your risk of exposure, and transmission, of the flu. If we all do our part, we can keep the flu from spreading and protect not only ourselves, but our friends, family, and coworkers. For questions or more information, please contact our team today. Sources: ¹ https://www.cdc.gov/flu/about/disease/spread.htm ² https://www.mayoclinic.org/diseases-conditions/flu/expert-answers/infectious-disease/faq-20057907 ³ https://www.cdc.gov/flu/prevent/prevention.htm ⁴ https://www.usatoday.com/story/news/health/2021/05/10/flu-cases-historically-low-during-covid-what-expect-fall/7088318002/ https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm

Over the years, and especially since the development and release of the COVID-19 vaccinations, we have received numerous questions about immunizations – effectiveness, side effects, ingredients, etc. We understand the hesitancy that some people are feeling and want to provide insight and resources to help answer some of the more common questions regarding immunizations. How do vaccines work? Think of vaccines like the military. Vaccines train our immune systems to create proteins called antibodies, which are responsible for fighting diseases in our bodies. Antibodies are like soldiers and are specially trained to fight a specific disease. When we get a vaccine, our bodies are exposed to a version of the disease that has been already killed or weakened. This helps our immune system create antibodies to fight this disease without getting sick – like completing basic training prior to being deployed. Once the body processes the vaccine and produces antibodies, it also creates antibody-producing memory cells, which remain alive even after the disease is defeated. If the body is exposed to the same disease again, the antibody response is faster and more effective than the first time around because the memory cells are ready to pump out antibodies in defense. ¹ If you are exposed to a disease pre-vaccination, your body will have to create the antibodies and fight the disease simultaneously, putting an immense strain on your immune system. Why aren’t vaccines 100% effective? Vaccines are not always 100% effective because everyone is different. Each person’s immune system responds differently to vaccinations, much like how we all respond differently to medications. Most have a similar outcome, but not every medication is effective for everyone. However, vaccines are still one of the most effective weapons we have against disease. They work in 85% to 99% of cases, greatly reducing your risk of serious illness (particularly when more people are vaccinated) and giving diseases fewer chances to take hold. ² Even when not 100% effective, the vaccine can still help lessen the impact and side effects of the disease if you are exposed. Can I get sick from a vaccine? The risk of getting a disease from a vaccination is extremely small. Vaccines that are made with killed versions of pathogens—or with only a part of the pathogen—are not able to cause illness. When a person receives these vaccines, it is impossible for them to become ill with the disease. ³ Only immunizations made from weakened (also called attenuated) live viruses, like the chickenpox (varicella) and measles-mumps-rubella (MMR) vaccines, could possibly make a child develop a mild form of the disease. In these few cases, it is almost always less severe than if a child became infected with the disease-causing virus itself. However, for those with weakened immune systems, such as those being treated for cancer, should speak with their doctor about which vaccines are best for their unique needs. ² Why are so many vaccines given to infants? Newborn babies are immune to many diseases because they have antibodies from their mothers. However, this immunity goes away during the first year of life. If an unvaccinated child is exposed to a disease, the child’s body may not be strong enough to fight the disease. Before vaccines, many children died from diseases that vaccines now prevent, such as whooping cough, measles, and polio. Those same viruses exist today, but because babies are protected by vaccines, we don’t see these diseases nearly as often. ⁴ Some strains, through vaccination efforts, have even been certified as eradicated. The recommended vaccination schedule for the first 2 years of life protects infants and children by providing immunity early in life, before they are likely to come into contact with dangerous diseases. The consequences of these diseases can be serious or even life-threatening for infants and young children especially. ⁵ Why do some vaccines require boosters? Some vaccines do not provide as much immunity as possible with the first dose, so a second or “booster” dose is required. An example of this is some of the COVID-19 vaccines; early studies found that both Pfizer and Moderna provoked a relatively weak immune response when given as just one dose. However, there is a significantly stronger immune response when the second dose is given. Essentially, the first vaccine starts the antibody-building process and the second dose kicks production up to levels needed to better fight the disease. ⁶ Some boosters are needed a short period of time after the initial dose, such as the two-dose Shingrix series for shingles; others are needed less often but throughout your lifetime, like tetanus shots administered every 10 years. Do vaccines cause autism? No, vaccines do not cause autism. Numerous studies have been completed since this initial claim was released in 1998 and no such link has been discovered between vaccines and autism. In fact, the study that suggested a possible link between autism and the MMR vaccine was retracted in 2004 and the doctor who published it lost his medical license. Even before it was discredited and declared fraudulent, the study was rejected by all major health organizations, including the American Academy of Pediatrics (AAP), the National Institutes of Health (NIH), the Centers for Disease Control and Prevention (CDC), and the World Health Organization (WHO). ² Are vaccines linked to long-term health problems? The initial safety of a vaccine is tested repeatedly through clinical trials before it is licensed, and it is continually reevaluated over years as millions of doses are administered. Even the COVID-19 vaccines went through testing and clinical trials prior to being released, and other coronavirus vaccines have been studied for more than 50 years. Based on how vaccines work, there is not a plausible biologic reason to believe that vaccines would cause any serious long-term effects. Based on more than 50 years of data with vaccines, the likelihood that a vaccine will cause unanticipated long-term problems in the future is extremely low. ⁷ Are the ingredients in vaccines harmful to humans? Many elements may appear in the ingredient list of a vaccine, but it’s important to pay attention to the amount of any element listed. Different vaccines have different ingredients, but none of them contain enough of any “harmful ingredient” to cause negative health effects. Aluminum is used in some vaccines to improve immune response; infants get more aluminum through breast milk or formula than vaccines. Formaldehyde is used to detoxify certain viruses — humans normally have formaldehyde in the blood stream at levels higher than in vaccines. Thimerosal, a mercury-based preservative, is used in some influenza vaccines to prevent contamination but is removed at the end of the manufacturing process. Any remaining amount is so small that it is not possible for it to have any effect. ⁸ Does mRNA change your DNA? No, mRNA does not change your DNA. While messenger RNA (mRNA) vaccines are new, scientists have been studying mRNA technology for many years. Unlike traditional vaccines that use a killed or weakened virus, mRNA simply teaches your body how to make a protein that triggers an immune response. mRNA never enters the nucleus of the cell, which is where DNA is kept — and our bodies break down and get rid of the mRNA once it has made the protein. Many scientists predict that more vaccines will be created using mRNA technology in the future. ⁹ What do vaccine efficacy and vaccine effectiveness mean? The World Health Organization defines efficacy as: “A vaccine’s efficacy is measured in a controlled clinical trial and is based on how many people who got vaccinated developed the ‘outcome of interest’ (usually disease) compared with how many people who got the placebo (dummy vaccine) developed the same outcome. Once the study is complete, the numbers of sick people in each group are compared, in order to calculate the relative risk of getting sick depending on whether or not the subjects received the vaccine. From this we get the efficacy – a measure of how much the vaccine lowered the risk of getting sick. If a vaccine has high efficacy, a lot fewer people in the group who received the vaccine got sick than the people in the group who received the placebo.” ¹⁰ Meanwhile, vaccine effectiveness is defined as: “Vaccine effectiveness is a measure of how well vaccines work in the real world. Clinical trials include a wide range of people – a broad age range, both sexes, different ethnicities and those with known medical conditions – but they cannot be a perfect representation of the whole population. The efficacy seen in clinical trials applies to specific outcomes in a clinical trial. Effectiveness is measured by observing how well the vaccines work to protect communities as a whole. Effectiveness in the real world can differ from the efficacy measured in a trial, because we can’t predict exactly how effective vaccination will be for a much bigger and more variable population getting vaccinated in more real-life conditions.” ¹⁰ Summarized, efficacy is how well the vaccine performs in trials, where everything else is controlled as much as possible and is closely monitored. Effectiveness is how it performs in the real world with lots more people and lots more variables. We highly encourage you to talk with our team or your healthcare provider about any additional questions or concerns you may have with vaccines. Getting vaccinated against diseases is the best way to help protect our community, especially since the most vulnerable are often not eligible for many vaccines. Sources ¹ https://www.who.int/news-room/feature-stories/detail/how-do-vaccines-work ² https://kidshealth.org/en/parents/fact-myth-immunizations.html ³ https://www.historyofvaccines.org/content/articles/top-20-questions-about-vaccination ⁴ https://www.cdc.gov/vaccines/vac-gen/howvpd.htm ⁵ https://www.cdc.gov/vaccines/parents/FAQs.html ⁶ https://www.healthline.com/health/why-two-doses-of-covid-vaccine#why-two-doses ⁷ https://www.cdc.gov/vaccines/parents/tools/parents-guide/parents-guide-part4.html ⁸ https://www.healthychildren.org/English/safety-prevention/immunizations/Pages/Vaccine-Ingredients-Frequently-Asked-Questions.aspx ⁹ https://www.cdc.gov/coronavirus/2019-ncov/vaccines/different-vaccines/mrna.html ¹⁰ https://www.who.int/news-room/feature-stories/detail/vaccine-efficacy-effectiveness-and-protection

Are you someone who exercises regularly? If not, it’s okay! It’s never too late to start. Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.1 There are different types of exercises, such as swimming, running, jogging, walking, and dancing. Whatever you choose, being active has been shown to have many health benefits, physically and mentally. Check out these top five ways regular exercise benefits you: 1. Boosts Your Mood – Exercise has been shown to improve your mood and decrease negative feelings of depression, anxiety, or stress.1 Have you ever heard of your brain producing something called endorphins? Endorphins are chemicals that trigger positive feelings and reduce your perception of pain. Whether you are pushing yourself at the gym or going for a walk in your neighborhood, physical activity can increase the production of these endorphins. According to Healthline, “One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood.” 2. Lose a Few Extra Pounds – Your body needs energy to burn fat. The three ways your body uses energy are food digestion, exercise, and maintaining normal body functions. With regular exercise, your body will increase its metabolic rate and burn more calories, which can help you lose weight. To keep the weight off, it’s recommended to combine aerobic exercise with resistance training to lose fat and build muscle. 3. Good for Muscles and Bones – Regular exercise can build muscle and is good for your bones. Adding strength training to your workout routine (like lifting weights or doing bodyweight exercises) can stimulate muscle-building, provided you are eating enough protein. When you exercise, your muscle fibers are damaged. As you recover from a workout, your body repairs these fibers by fusing them and releasing hormones that help your muscles grow. As for your bones, participating in high-intensity activities like gymnastics, running, or sports like basketball have been shown to promote higher bone density than non-impact activities like swimming or cycling.1 4. Increase Your Energy – Have you ever finished a workout and felt like you had more energy after than you did before? That’s because regular exercise can boost your mood and increase your energy levels. According to Healthline, “One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue. Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.” 5. Reduce Your Risk of a Chronic Disease – Lack of regular exercise is a primary cause of chronic disease.1 With regular exercise, your body will: a. Improve Insulin Sensitivity b. Improve Cardiovascular Fitness c. Improve Body Composition d. Lower Blood Pressure e. Lower Blood Fat Levels With lack of exercise, you may develop some extra belly fat, increasing your risk of type 2 diabetes. Exercising regularly will reduce this body fat and decrease the risk of developing chronic conditions. Now that we have covered some benefits of regular exercise, let’s talk about the benefits of working out at home. You don’t have to go to a gym to add regular exercise into your daily routine and achieve your goals. You can easily exercise from the comfort of your own home. Here are some benefits of skipping the gym membership and working out at home. · Workout where you want, when you want. There is a certain freedom that comes with working out in your own home. Can’t sleep and feel like being active? Get on your treadmill at 2 a.m. You’re in control of your home gym. Set your own rules and your own pace, blast your favorite music, and get started. · Skip the distractions that you would normally have at the gym. From TVs to talkative gymgoers, the gym is full of distractions that can hurt your workout. Avoiding these distractions allows you to focus solely on your personal fitness goals and get things done. · Avoid the stress of feeling like you’re being watched or judged by others. Even though this is probably not true, this is a common feeling many people experience at the gym. If you want to try a new workout or exercise routine, being able to do this from the comfort of your home can help avoid the stress you may feel at the gym. · Add time back into your schedule. When you have a gym membership, you have to plan out when you’re going to wake up, get dressed, drive to the gym, etc. When you are working out from home, you can roll right out of bed and workout in your pajamas if you want to! What if you don’t have workout machines or anything “fancy” for your workouts at home? Not a problem! Create your workouts using strength training, which helps move your body with some type of resistance. All you need for this is: · You body weight (no weights required!) · Dumbbells · Resistance Bands Because strength training is versatile, you can basically work out anywhere you want! To get started, always begin with a warmup. Get your body warm by doing a light exercise for a five to 10 minutes. This can be as simple as taking a brisk walk or jogging in place. Once you are warm, you can choose to start your exercise. Here are some basic exercises you can start with, provided by Healthline: 1. Lunges · Start by standing up tall, feet shoulder-width apart. · Step forward with your right foot and lower your hips toward the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Make sure your front knee doesn’t go beyond your toes. · Lengthen your spine to keep your torso upright. · Hold this position for 5 seconds or longer. · Then step your right foot back to meet your left and repeat this movement with your left leg. · Repeat 10 to 12 times, then rest briefly and do another set. · Lunge variations include walking lunges, jumping lunges, lunges with a torso twist, and side lunges. 2. Squat to Overhead Raise · Stand with your feet slightly wider than your hips and your arms alongside your body. · Slowly lower your hips down into a squat position. · Press up to come back into standing and raise your arms overhead. · Return to the starting position. · Do 1–3 sets of 8–12 repetitions. 3. Planks · Rest on your forearms and toes only, keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged. · Try to hold this position for 30 seconds. If that’s too hard, start with 20 seconds. · As you get stronger, try to hold the plank position for 1 minute or longer. 4. Pushups · Start in a plank position with your palms directly under your shoulders. · Keeping your back flat and bracing your core, lower your body by bending your elbows until your chest almost touches the floor. · Immediately push your body back up to the starting position. · Repeat 8–12 times. Start with 1–2 sets and build up to 3 sets as you get stronger. 5. Resistance Band Pull Apart · Stand with your arms extended in front of you at chest height. · Hold a resistance band taut with both hands. The band should be parallel to the ground. · Keeping your arms straight, pull the band toward your chest by moving your arms outward to your sides. Initiate this movement from your mid-back. · Squeeze your shoulder blades together and keep your spine straight. Then slowly return to the starting position. · Do 1–3 sets of 15–20 reps. 6. Hip Extension · Loop the resistance band around both your ankles. You can use a chair or wall for balance. · Keeping your body upright, pull your left leg back as far as you can, keeping it as straight as possible. · Slowly return to the starting position. · Complete 12 reps with your left leg, then repeat with your right leg. · Complete 2 sets on each side. Work up to doing 3 sets as you build your strength. 7. Dumbbell Shoulder Press · Stand with your feet shoulder-width apart. · Pick up the dumbbells and raise them to shoulder height. Your palms can face forward or toward your body. · Raise the dumbbells above your head until your arms are fully extended. · Pause in this position for a few seconds, and then bring the dumbbells back to shoulder height. · Do 1–3 sets of 8–12 repetitions. 8. Dumbbell Triceps Kickback · Grab two dumbbells and hold one in each hand. · Bend your torso at a 45-degree angle and bend your elbows so they form a 90-degree angle. · Then straighten your arms out directly behind you, engaging your triceps as you go. · You can either do one arm at a time, or both together. · If you’re a beginner, start with 1–2 sets of 8–12 reps and build up to 3 sets as you get stronger. Once you finish your workout, it’s important to add in a cool down session. This is an easy exercise done for five to ten minutes, allowing your breathing to slow and heart rate to lower. You could take this time to walk or do some stretches. Now that you have the information you need to start adding regular exercise into your routine, what are you waiting for? Start by doing some basic exercises at home and begin to experience the health benefits that come with it. Sources: https://www.healthline.com/health/exercise-fitness/strength-training-at-home1

Spring has sprung and now is the perfect time to give your medicine cabinet a good spring cleaning. Making sure that you regularly dispose of unused or expired prescriptions and over-the-counter medications is a simple and effective way to keep your family safe and healthy. However, it is also important to make sure that you are doing so properly. Approximately 60,000 young children are brought to the emergency room each year because they got into medicines that were left within reach.2 Additionally, according to a 2015 National Survey on Drug Use and Health, more than 5,700 Americans misuse medication for the first time every day.4 Where do you keep the prescription and over-the-counter medications in your home? Proper Medication Disposal Every year in communities across the US, local law enforcement hold a DEA sponsored prescription take back day where anyone can come in and drop off their unused and expired medications. This year, the event takes place on April 24th, 2021. Utilizing these events is the best way to dispose of most types of medicines (both prescription and over-the-counter). In 2020, over 492 Tons of medications were collected at over 4,500 collection sites. Additionally, there are year-round pharmaceutical disposal locations that are DEA authorized collectors. To find the closest one to you, click here. If you cannot get to a drug take-back event or if there are no disposal locations near you, you can still safely dispose of your unused or expired medications at home in your household trash. To do so, follow these steps below for proper disposal:1 1. Remove the drugs from their original containers and mix them with something undesirable such as used coffee grounds, dirt, or cat litter. This makes the medicine less appealing to children and pets. 2. Put the mixture in something you can close such as a zipper storage bag to prevent the drug from leaking or spilling out. 3. Throw the container in the garbage. 4. Scratch out all your personal information on the empty medicine packaging to protect your identity and throw the packaging away. It is best practice to use one of the three options above and only flush medication down the toilet as a last resort. You should only flush prescription medications down the toilet if the label or accompanying patient information specifically instructs you to do so (i.e., specific medications, such as prescription pain relievers that have a high potential to be abused. If you are unsure, check the FDA’s list of medicines recommended for disposal by flushing).2 Medication Storage & Safety In addition to regular and proper medication disposal, it is also important to follow some basic medication storage and safety tips to reduce the potential for improper use. First and foremost, keep medications up and out of sight, specifically away from places where babies, toddlers, or pets can reach them. According to SafeKids Worldwide, 23% of young children who got into medicines and ended up in the emergency room had found pills / tablets on the ground, and nearly 20% got into medicines stored in purses or diaper bags.3 Save the Poison Help line (1-800-222-1222) in your phone in case someone in your home ingests medications they should not have. Location also matters because most medications require a cool, dark, and dry place as heat and humidity have the potential to damage them. You should also avoid storing medications in the bathroom if it does not have proper ventilation. Be sure to check the packaging to see how to properly store the medication as some also require refrigeration. Other common best practices include: · Always keep medications in their original containers and separate each person’s medications to avoid accidentally taking someone else’s. · Don’t take pills in the dark so you can make sure you are taking the right medication. · Open medicine over a flat countertop so if you drop a pill you can find it easily. Talking with Your Family It is important to take time and talk with children and adolescents about the dangers of drug misuse and abuse. Parental influence is one of the key drivers in reducing substance abuse and providing boundaries and expectations will help your children avoid unsafe situations. For children in elementary school, start by talking with them about how medicine can sometimes look like candy and how knowing the difference is crucial. GenerationRx – a program developed by The Ohio State University College of Pharmacy – offers a ‘Candy vs Medicine’ game you can utilize to help educate your children: When talking with teens, it is best to offer them several alternative ways to turn down an invitation to take drugs. In a recent study, only 31% of teens reported that they learned about the risks of drugs from their parents. Teach teens the three Rs of prescription drugs: · Respect—Respect the power of your medicine and the value of medicines properly used. · Risk—All medicines have risks as well as benefits. Risk increases dramatically when medicines are taken improperly. · Responsibility—Take responsibility for learning about how to take each medication safely. There are resources and toolkits available for you to use to help you navigate the important conversations you should be having. Click here to find toolkits for your family. Knowing the Issue In the United States, drug overdose is the leading cause of accidental death. Visits to emergency departments for problems associated with the misuse of medications exceed those for using illicit “street” drugs.4 Drug misuse can be done by taking more than what is prescribed, taking medications for a reason different than what it was prescribed for, or sharing/taking someone else’s prescription medications. Americans also consume more than 80% of the world’s supply of prescription painkillers. In 2019 over 70,000 Americans died from a drug-involved overdose including illicit drugs and prescription opioids. Controlled substances pose the highest risk for dependency and misuse and during 2020, the US saw a significant uptick in reported opioid-related mortalities. By properly disposing of your medications, you can help reduce the amount of drug misuse and abuse in your family and community. Talk with the pharmacy for questions or more information. 1. https://www.fda.gov/consumers/consumer-updates/where-and-how-dispose-unused-medicines 2. https://www.bemedwise.org/your-medicines-self-care/drug-storage-and-disposal/ 3. https://www.safekids.org/infographic/medication-safety-infographic 4. https://generationrx.org/learn/learn-at-home/

High Blood Pressure (HBP) often times has no symptoms but can damage blood vessels and lead to some serious health problems if not managed properly. HBP is one of the leading causes of death in the United States, and about one in three U.S. adults has high blood pressure. 1 There is no absolute cure to HBP but keeping up on your medications as prescribed and making some new lifestyle changes can help reduce your risk of heart disease, stroke, kidney disease, and other health conditions. Do you know if your blood pressure is within the healthy or unhealthy range? If you are unsure, get your blood pressure checked by your doctor. If your blood pressure is diagnosed as high, you should monitor it regularly. Tracking your results over time can show whether or not the lifestyle changes you decide to make are working. Blood pressure is measured in millimeters of mercury (Hg) and there are two numbers involved in the measurement. 1. Systolic blood pressure: The top number represents the pressure in your blood vessels when your heart beats. 2. Diastolic blood pressure: The bottom number represents the pressure in your blood vessels between beats, when your heart is resting. Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flow in your arteries. The narrower your arteries, the higher your blood pressure.1 As mentioned previously, with some healthy lifestyle changes, you can significantly reduce your numbers and lower the risk of HBP without medications. Here seven ways to lower your blood pressure: 1. Increase Activity & Exercise – In a study in 2013, sedentary older adults who participated in aerobic exercise training lowered their BP by an average of 3.9% systolic and 4.5% diastolic.1 As you exercise more regularly, your heart gets stronger, requiring less effort to pump blood throughout your body. A report from the American College of Cardiology and American Heart Association recommends physical activity for 40-minute sessions, three to four times a week.1 Some simple exercises to start with include: · Use the stairs instead of the elevator · Walk to where you plan to go, instead of driving your car · Do more chores around the house · Enjoy a bike ride outside 2. Lose Weight (If You Need To) – If you are considered overweight, losing 5-10 pounds can reduce your BP, along with lowering your risk of other medical problems. Weight loss can also reduce strain on your heart, which can also increase your risk for HBP, leading to more serious health issues. Increasing your activity and exercise as mentioned previously may help with weight loss, along with making healthier food choices. The American Heart Association (AHA) recommends 150 minutes of moderate-intensity aerobic activity. If you are someone that needs to lose weight, talk with your doctor about the best approach. 3. Eat Less Sodium & More Potassium – Over the years, many Americans have developed a diet that contains high salt content, mostly coming from packaged, processed foods. Eating less of these types of foods can help reduce the sodium intake, helping to lower your BP and reduce/prevent HBP from developing. The AHA recommends no more than 2300mgs per day of sodium, but ideally to keep that number around the 1500mg range for adults. Potassium in our bodies lessens the effects of salt and reduces tension in your blood vessels. Keep in mind that diets that are rich in potassium may be harmful to those that have kidney disease. Consult with your physician before adding more potassium to your diet. Some foods that are high in potassium include: · Milk & Yogurt · Fish · Bananas, Oranges, Apricots, Avocados · Sweet Potatoes, Tomatoes, Spinach The National Institutes of Health (NIH) recommends reducing salt intake using the DASH (Dietary Approaches to Stop Hypertension) diet.1 DASH focuses on: · Low-sodium foods · Fruits & Veggies · Low-fat dairy · Whole grains · Fish · Poultry · Beans · Fewer sweets and red meats 4. Stop Smoking – Not only is this good for your blood pressure, but it is also good for your overall heath. Smoking causes an immediate, but temporary increase in your BP and heart rate. Overtime, the chemicals in tobacco can increase your BP permanently by damaging blood vessel walls, causing inflammation, and narrowing your arteries.1 5. Get Enough Good, Restful Sleep – When you are sleeping, your BP tends to be lower than when you are awake. If you are not sleeping well, this can negatively affect your BP. However, getting a good night’s sleep is not always easy for everyone. If you are someone that struggles with this, here are some tips: · Set a regular sleep schedule · Relax during the nighttime · Exercise during the day · Avoid naps during the day · Make your bedroom comfortable 6. Reduce Unnecessary Stress – Stress can be everywhere. We often experience stress in the workplace, our personal lives, and because of events happening around us in the world. It is important to reduce and manage your stress to keep your blood pressure within a healthy range. What are some simple things you can do to reduce stress? · Practice deep breathing · Take a walk · Read a book · Watch a funny movie Listening to music daily has also been shown to reduce systolic blood pressure. A recent 20-year study showed that regular sauna use reduced death from heart-related events. And one small study has shown that acupuncture can lower both systolic and diastolic blood pressure.1 Be sure to talk with your doctor about these as potential avenues before pursing. 7. Eat Dark Chocolate – You are probably thinking, “how can eating dark chocolate reduce my blood pressure?” It is true! Eating one to two squares of dark chocolate a day has been shown to lower blood pressure and inflammation.1 However, the dark chocolate you choose to eat should be 60-70% cacao. There are flavonoids present in chocolate have a higher concentration of cocoa, which help widen blood vessels. A study from 2010 found that individuals without hypertension that ate more dark chocolate had lower BP overall than those who ate less.1 Managing Your Blood Pressure is a Commitment If you are someone who has been diagnosed with HBP, it is important to listen to your doctor. Educate yourself on this condition and how to monitor your BP at home. The more information you have, the more successful you can be at managing it without the use of medications. When you adapt and change your lifestyle to a heart-healthy one, you can: · Reduce HBP · Prevent or delay HBP development · Increase effectiveness of BP medications · Lower your risk of other health conditions like a heart attack, stroke, heart failure, kidney damage, vision loss, and more For more information about your blood pressure levels, what they mean, and what you should do to manage them check with your family physician. You can also visit credible sites like the American Heart Association, the National Institutes of Health, or the CDC. References: https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast (1) https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure

Keeping children safe around medications is vital to keeping them healthy and safe. A staggering 50,000 children are rushed to the emergency room each year because they got ahold of medication while an adult was not looking. You may think that putting medications in the medicine cabinet and child-resistant packaging is enough, but most incidents occur because adults underestimate a child’s ability to bypass these precautions. The misuse of medications can have dire repercussions, which is why it is important that adults with children are dedicated to creating an environment where children do not have access to medications. Fortunately, this can be achieved through proper storage, use, and disposal. STORAGE The way you store medication when it is not in use is the first line of defense in protecting your child from medication poisoning. This includes things that you may not initially think is considered medication like vitamins, supplements, eye drops, or medicated creams. These can still be harmful to children if they are ingested or used improperly. Follow these tips for proper storage: 1. Put Medications Away Immediately First, make sure you always put medication away immediately after you are done using it. Even if the medication requires multiple doses and will be used again shortly, it only takes a moment for a child to discover a medication that has been left out. In emergency room visits for medicine poisonings, most adults say that they only turned their back for a minute. 2. Keep Out of Reach and Out of Sight The best place to store medication is out of reach and out of sight. Storing medications up high is best, however, be sure to watch out for those curious climbers! Also make sure the safety cap on your medication is always replaced after use and that it is secured tightly and properly. Remember that “child-resistant” packaging does not mean it is childproof. Research suggests that about half of the instances of child medicine poisoning involved child-resistant packaging. 3. Inform Visitors When you have guests over, inform them that bags and purses that contain any form of medication should be kept out of the reach of children. PROPER USE Proper use of medication is essential for keeping your children safe and teaching them about responsible use. Whether you are modeling responsible use or administering medication to your child, it is important to know how to use it properly. Check out these tips for learning more about medications and taking them on time: 1. Know What is on Your Medicine Label Read the Drug Facts of a medication before giving it to your child. The Drug Facts will tell you the active and inactive ingredients (check to be sure your child is not allergic to any of these), the uses for the medicine (what symptoms it treats), warnings about possible side effects and who should not take the medication, directions for uses, and storage information. For more information, your local independent pharmacy can provide information and guidance. 2. Ensure Proper Dosage Always read all dosing instructions on the label and follow them precisely. If a medication comes with a dosing device, do not attempt to substitute it. Correct measurements can only be ensured if the medication is administered with the provided device. 3. Use A Reminder Tool Using a reminder tool can help you keep track of when a child’s medication needs to be taken. This means no skipped or repeated doses that could potentially harm them. Consider setting an alarm on your phone or giving them medication before or after a daily task, such as brushing their teeth. 4. Teach Responsibility The foundation of teaching your children about medication responsibility is by modeling responsible use yourself. Do not refer to medication as candy, always replace the safety cap, and store medicine away when it is not in use. Teach children that only a trusted adult can administer medication and that it can potentially harm them if it is not taken as directed. DISPOSAL The proper disposal of medicine that is expired or no longer used can also prevent accidents in your home. Throwing medication directly in the trash places the medication within reach of children and can have harmful consequences. Thankfully, there are multiple ways to avoid this from happening. · Drug Take-Back Programs Many communities have drug take-back programs to assist you in disposing of your medication. These collection sites are registered with the US Drug Enforcement Administration (DEA) and exist to gather medications safely and securely. These locations may be hospitals, pharmacies, or law enforcement facilities. Find a medicine take-back program near you. · At Home Disposal If you are disposing of your medication in your home, experts recommend pouring the medicine into a sealable plastic bag and adding water to dissolve it. Then, add kitty litter, sawdust, or coffee grounds to the plastic bag to make it less appealing for children before throwing it away. FIRST AID Even if all precautions are taken, accidents can still happen. If your child gets into a medication, do not panic. Depending on the situation, take the following first aid steps: · Skin Contact In the event of skin contact, wash the area thoroughly with soap and water. · Eye Exposure If your child encounters an eye irritant, thoroughly rinse with water for 20 minutes. · Ingestion In case of a medical emergency, such as ingestion, call your poison control center at 800-222-1222 right away. Even if you are not completely sure that your child has accidentally gotten into a medication that they should not have, it is better to err on the side of caution. We recommend putting the number in your phone, so it is easily accessible if you ever need it. Adults should always be responsible for the proper storage, use, and disposal of medications to keep children safe from harm. There can be serious consequences if children get into medicine that they should not have access to. To ensure your child’s safety and wellbeing, it is necessary to educate yourself on all best practices regarding how to keep children safe around medication. Sources: https://www.safekids.org/tip/medication-safety-tips https://www.safekids.org/blog/how-keep-kids-safe-around-medicine https://www.cdc.gov/patientsafety/features/medication-storage.html https://www.fda.gov/drugs/disposal-unused-medicines-what-you-should-know/drug-disposal-drug-take-back-locations https://apps2.deadiversion.usdoj.gov/pubdispsearch/spring/main?execution=e1s1. https://www.scholastic.com/content/dam/teachers/sponsored-content/otc-medicine-safety/AAPCC6-family_newsletter_8pgs.pdf

Supporting our local community, even in the smallest way, can make a big difference. Investing in our community doesn't have to cost a lot or take up significant amounts of time. New to getting involved? It can be easy, and it is never too late to start! Here are 10 ways to give back: 1. Find a Cause to Support There are many different causes and charities you can choose from to support. Whether you want to volunteer your time to a local food bank or make a monetary donation, either way makes a difference. To find local opportunities in your area, visit www.volunteermatch.org and get matched with a cause that inspires you! This website allows you to choose from over 100,000 participating charities, including organizations that support local arts or work with children or elderly individuals. 2. Donate to a Holiday Food Drive The holiday season is quickly approaching, which also means many local businesses, grocery stores, schools, or community centers organize food drives. These typically ask for donations of unopened, non-perishable canned or boxed food items to donate to local food banks. Either look through your pantry and find items that you could donate or simply purchase a few extra items the next time you are out and about grocery shopping. It may not seem like a lot to you, but these food drive donations can make a difference in someone else’s life. If a local business doesn’t have a food drive, you can always search for your local food bank by visiting a site like www.feedingamerica.org/find-your-local-foodbank and making a personal donation directly. 3. Support Local Farmers Have you ever been to your local farmer’s market or farm stands? Attending and making a purchase is a great way to give back to the hard-working farmers in your local community. Items sold could include fresh produce, meat, jams, salsa, and much more. You may not be able to get everything you need for your grocery hall, but even buying one thing helps support their farming business directly. If you aren’t sure where to find your local farmer’s market, you can visit hwww.ams.usda.gov/local-food-directories/farmersmarkets. 4. Donate Blood Right now, especially with the COVID-19 pandemic, giving the gift of life through a blood donation is as important than ever. You may have local blood drives hosted by your employer, community center, school, etc. However, if you are not able to find a local blood drive, you could always visit www.redcrossblood.org and register for a donation. Normally, it takes around an hour to give blood. If you choose to give platelets, the process is about 2 hours. Plus, after you give blood you can enjoy refreshments and snacks! 5. Set Up a Collection Jar Every penny counts! If you are looking for something smaller to do, think about setting up a collection jar at a local business where people can give their extra change to give back to a cause of your choice or someone in need. There are organizations who have already created collection boxes that you can pick up and display on a countertop or create your own. 6. Volunteer at Your Local Senior Center Volunteering at your local senior center is a great way to become involved in your community! Often times, these places need volunteers to help with different programs or activities. Even just stopping by to say hello, read books, or play games means the world to these residents. You can also sign up to become a volunteer by visiting www.elderhelpers.org/ for the seniors in your community who aren’t in an assisted living facility, but need help with daily activities. 7. Become a Big Brother or Big Sister Do you think you would be a great mentor for a child in your community? If so, consider joining a community-based mentorship program like Big Brothers Big Sisters of America. These programs are designed to be an important part of changing the lives of our youths who are in search of role models to help them feel more connected to the community. Your local area may also have a similar program, so check with your community page on social media or the city hall for more information about how to join. 8. Donate to a Charity Donating to a charity of your choice is a great way to give back! Before you make a donation of money or goods, make sure to research the charity. Be certain that the charity is real. There are different types of donations you can provide that include financial donations, goods or personal property, vehicles, or other property like art, jewelry, or real estate. Whatever the donation may be – big or small – makes a difference. To learn more about donating to a charity, visit www.usa.gov/donate-to-charity. 9. Organize a Community Clean-Up Day A great way to give back to the community is by cleaning up your community. A lot of times, community clean up days are at local parks, but they can also be cleaning rivers, in the ditches alongside the roads, etc. This makes for a more welcoming environment and allows you to connect with those around you. Not only will your neighbors thank you, but the environment will too! #Didyouknow many businesses allow their employees to take a personal day to volunteer in the community? Check with your employer to see if this is option. 10. Write a Letter to Our Troops There are so many men and women who have dedicated their lives to be a soldier in the US Army. They are often recognized for their service, but what if you could make a difference by writing a few kind words to life their spirits through a letter? Through a nonprofit called Operation Gratitude, you can write personal letters of appreciation to deployed troops, veterans, recruit graduates, first responders, frontline responders, or wounded heroes and their caregivers. There are countless ways that you can become involved in our community and give back, beyond the 10 ideas listed above. To get started, find something you are passionate about, research how you can become involved, and make it happen. Giving back is often highlighted during the holiday months but make it a goal to become involved year-round. *Information provided by www.usa.gov and www.countryliving.com.