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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.

Diabetes affects millions of people in the US and sometimes those affected are family or loved ones. When someone you love is diagnosed with diabetes, it can be emotional and can cause a million questions to run through your mind, such as; what the medical costs are going to be or how you can help them manage their diabetes. You feel the need to support them, and you can. Ask for Help So, where do you start? This can be hard to figure out, especially when you find out someone you love has been diagnosed with diabetes. First, ask your healthcare provider what you can do to keep your loved one safe and healthy. If you have other family members who have this disease, you can also reach out to them to get advice or ask questions. Asking for help is the first step in supporting this new journey for your loved ones. Prepare & Plan Getting the news of your loved one being diagnosed with this disease can be a shock at first, but find comfort in knowing there are many ways to help them along the way. Living with diabetes can be a challenge, but it is something you can meet head on through planning and preparation. Get back to daily life and regular routine activities through: · Regular physical activity · Balanced diet – one that everyone can enjoy Talk About It A key part of managing diabetes is making sure everyone is open and able to talk about their fears, frustrations, and hopes for the future. This disease can create different emotions. Making sure your loved one has someone to talk to is important. If they do not feel comfortable talking with you, reach out to a professional or the community. Keep On Keeping On Just because your loved one has been diagnosed with diabetes, doesn’t mean life stops. Life goes on. Follow these planning tips to keep life moving in the right direction: 1. Before traveling, schedule an appointment with a healthcare provider to make sure all medications are current. Get written prescriptions for insulin and other medications in case they are lost, along with a doctor’s letter and treatment instructions 2. If you have a child with diabetes and need a babysitter, consider hiring a teenager who is familiar with the disease. 3. Plan ahead for birthday parties, holidays or going out to eat. Communicating with the host about special nutrition requirements or check out the restaurant menu before deciding on a place to eat. Information provided by diabetes.org.

Influenza (Flu) is a potentially serious disease that can lead to hospitalization and sometimes even death. Every flu season is different, and the infection can affect everyone differently. Millions of people get the flu every year, hundreds of thousands of people are hospitalized and thousands to tens of thousands of people die from flu-related causes every year. This year, more than ever, it is important for you and your family to receive your annual flu vaccine to help protect against the flu. When you get a flu vaccine you are protecting yourself, children, grandparents, the healthcare system, coworkers, the immunocompromised, your community, and the list goes on. How Do Flu Vaccines Work? Flu vaccines cause antibodies to develop in the body about two weeks after vaccination. These antibodies provide protection against infection with the viruses that are used to make the vaccine. The seasonal flu vaccine protects against the influenza virus that research indicates will be most common during the upcoming season. You should get a flu vaccine before flu viruses begins spreading in your community, since it takes about two weeks after vaccination for antibodies to develop in your body. The CDC recommends that people get a flu vaccine by the end of October. Getting vaccinated too early could lead to reduced protection against the flu later in the flu season. Flu Facts vs. Flu Myths “People who get a flu shot are more likely to develop Alzheimer’s disease” FALSE. Recent studies have indicated that flu and pneumonia vaccines may actually protect people from Alzheimer’s, possibly contributing to the protection of memory, cognition, and overall brain health. “I should get a flu shot later when there are cases in my area” FALSE. As stated above, your body needs about two weeks after you receive the flu shot before the antibodies can protect you against the virus. Get your flu vaccine so you are covered before flu viruses begin to circulate, not after. “The flu shot will give me the flu” FALSE. The flu vaccination will not give you the flu. The vaccines are made from ‘inactivated’ (killed) flu viruses. Some people experience a fever or body aches for a few days after receiving the vaccine, but this is not the flu. These side effects are a normal reaction and a result from your body creating an immune response to the vaccine. “I don’t need a flu shot, I got one last year” FALSE. The vaccine is developed each year specifically for the virus strains predicted to circulate during the upcoming flu season. Also, the body’s immune response gradually decreases over time, so it is important to get a flu shot every year during the recommended time frame to ensure the best possible protection. “I don’t need to get the flu shot because I have never had the flu before” FALSE. The flu shot doesn’t just protect you from getting the flu but it also protects those around you. Many healthy people can be infected with the flu virus and spread it to others by coughing, sneezing, talking, or from touched surfaces even if they are not showing symptoms. There are also certain populations such as newborns, immunocompromised, cancer patients that are unable to receive vaccinations or are unable to develop an adequate response to the vaccine, so it is even more important for healthy individuals to be vaccinated to prevent spreading it to those most at risk of severe illness. “A flu shot isn’t safe while pregnant” FALSE. Getting the flu shot is safe during all trimesters of the pregnancy and can even pass antibodies along to the baby while protecting the mother. These antibodies can continue to protect the baby several months after birth. How effective is the flu vaccine? While vaccine effectiveness can vary, recent studies show that flu vaccination reduces the risk of flu illness by between 40% - 60% among the overall population during season when the flu virus circulating is well-matched to the flu vaccine. In general, current flu vaccines tend to work better against influenza B and influenza A (H1N1) viruses. There are multiple strains of flu viruses that circulate every year. Researchers predict and develop vaccines based on the most common circulating strains from the previous year. While the flu vaccine is not able to protect against all the strains, it will reduce the risk of getting the flu and should also lessen the severity if you do get sick. Talk to your doctor or pharmacist about the best time to receive your flu vaccine! *information provided by the cdc.gov

August is National Immunization Month, and it is a time to recognize the importance of staying safe, reducing the spread of diseases, and staying up to date on immunizations for each stage of life. Due to COVID-19, it is more important than ever to ensure everyone in your family is up to date on their immunizations this year. Routine vaccinations prevent illnesses that lead to unnecessary medical visits & hospitalizations, which increase your risk of exposure and further strain our healthcare system. Why are vaccines important? A vaccine (or immunization) is a way to help your body build its natural immunity to a disease before contracting the full strain of the disease and possibly getting sick from it. For most vaccines, a weakened form of the disease germ is injected into your body, usually via a shot in the leg or arm. Your body detects the invading germs (antigens) and produces antibodies to fight them. Those antibodies then stay in your body for a long time. In many cases, the antibodies are present for the rest of your life — this means that if you are ever exposed to that disease again, your better will be more equipped to fight it off.* Vaccines not only help protect yourself but helps protect your loved ones, too. They are an essential part of preventing community spread of diseases, and they help protect those who are unable to get vaccines for one reason or another (allergies, immunocompromised, etc.) When should I get my vaccine? Some vaccines should be administered at regular intervals throughout our lives, such as the annual flu shot or the booster tetanus and diphtheria (Td) vaccine received every 10 years. Others, however, are encouraged for administration at particular ages. For example: · Vaccinations given during any trimester provide both mother and baby with protection, even after birth. The first administration of the Tdap vaccine will help protect against whooping cough. It’s safe to receive vaccines during pregnancy and after giving birth, even while breastfeeding – and this includes the flu shot. · Babies receive vaccinations by the age of 2 that help protect them from 14 diseases, including measles and whooping cough. · Pre-teens and teens have a greater risk for diseases like meningitis and HPV, and those vaccines provide more protection at this age. · Vaccines are an essential preventative measure for older adults as they are at higher risk of developing complications if they contract certain illnesses, such as pneumonia or shingles. Ask your doctor or our team which vaccines are right for you, or find the CDC recommended vaccine schedule here: https://www.cdc.gov/vaccines/schedules/. For more information on vaccines, please visit www.cdc.gov. *Information provided by familydoctor.org/the-importance-of-vaccinations/ & the CDC.

Did you know that the sun’s ultraviolet (UV) rays can damage your skin in as little as 15 minutes? And although some people are at higher risk of getting skin cancer, anyone can get it. People with greater risk include those with lighter natural skin color, skin that burns, freckles, or reddens easily, blue or green eyes, blond or red hair, certain types and large number of moles, family or personal history of skin cancer, and older age. Regardless if you are at high risk or not, reducing your exposure to UV rays and taking proper precautions can help keep your skin healthy and lower your chances of getting skin cancer. · Sunscreen – Apply sunscreen with SPF 15 or higher before you go outside, even on cloudy or cool days. Reapply every two hours if you are outdoors longer than that and make sure your sunscreen is not expired. · Shade – You can reduce risk of skin damage by seeking shade under an umbrella, tree, or other shelter. Even in the shade, make sure to wear sunscreen and protective clothing. · Clothing – When possible, wear long-sleeved shirts and long pants and skirts to protect from UV rays. Also, to protect your face, ears, and neck wear a wide brimmed hat with tightly woven fabric. · Sunglasses – Wear sunglasses to protect your eyes and reduce the risk of cataracts. Sunglasses also protect the skin surrounding your eyes. Skin cancer is the most common form of cancer in the United States. A change in your skin is the most common sign of skin cancer. This could be a new growth, a sore that does not heal, or a change in a mole. It is important to know that not all skin cancers look the same, so it’s important to talk to your doctor if you notice any changes in your skin. Sun-safe skin is always in! Protect your skin now to help lower your risk of skin cancer in the future. *information provided by cdc.gov

Men’s Health Week is observed every year leading up to Father’s Day as a reminder for men to take steps to live a healthier life. 12% of men ages 18 and older are considered in fair or poor health in the US. Men are more likely than women to smoke and drink, make unhealthy or risky choices, and put off regular checkups and medical care. You can help support the men in your life, or yourself, by making healthier decisions and creating healthier habits. These habits include: · Eating healthy and including a lot of fruits and vegetables in your diet. Be sure to eat foods rich in vitamins and nutrients that may help protect from chronic diseases. Limit foods and drinks high in fats, sugars, calories, salt, and alcohol. · Practice regular physical activity. Adults should aim for at least 2.5 hours of activity a week. This can help regulate weight, reduce risk of heart disease and some cancers, and improve your mood and energy levels. · Quit smoking and limit alcohol intake. Quitting smoking has immediate and long-term benefits. You will lower your risk of cancers and will no longer expose others to second-hand smoke. And if you choose to drink alcohol, do so in moderation. High levels of alcohol can increase blood pressure which increases chances of heart attack or stroke. · Stay up to date on regular doctor checkups and seek medical care. Certain diseases and conditions may not have obvious symptoms, so it is important to have regular checkups to help identify issues early on. It is important for men (and women) to understand their family history and inform their doctors. · Reduce and manage stress. If you or the men in your life are constantly on edge or feel under pressure, their lifestyle habits may suffer and so may their immune system. Take steps to reduce stress or learn how to manage it in a healthier way. Understanding health risks is one thing but taking action to reduce those risks is another. Start today by making healthier choices for a healthier life! *information provided by www.cdc.gov and www.medlineplus.gov

Mental health is an important part of our overall well-being. It affects how we feel, think, focus at work, how we handle stress and obstacles in life, and how we socialize and get along with other people. Mental and physical health are equally important factors of overall health. Mental illness increases the risk for many types of physical health problems, particularly long-lasting conditions like stroke, type 2 diabetes, and heart disease. Similarly, the presence of chronic conditions can increase the risk for mental illness. Mental illnesses are among the most common heal th conditions in the US. More than 50% will be diagnosed with a mental illness sometime in their life. There are several factors that can contribute to risk for mental illness, such as early childhood trauma, experiences related to on-going medical conditions, biological factors, use of alcohol or drugs, or having few friends and feeling isolated or lonely. While 1 in 5 people will experience a mental illness during their lifetime, everyone faces challenges in life that can impact their mental health. It is important to be aware of your current mental health. You can take a mental health screening at MHASCREENING.ORG for a quick, free and private way to assess your mental health and recognize signs of mental health problems. Further resources include: Suicide Prevention Lifeline: 1-800-273-8255 – Open 24 hours a day, 7 days a week Crisis Text line: Text “HELLO” to 741741 – Open 24 hours a day, 7 days a week Mental Health America: https://www.mhanational.org/finding-help *information provided by cdc.gov and mhanational.org

Whether you frequently visit the pharmacy for a prescription drug or are just now needing medication for yourself or a loved one, your local pharmacy will be there to care for you. Even in a global pandemic, pharmacies are one of the only places that will remain open, although their operations may look a little different during this time. Here is a pharmacist’s guide on navigating your medications during the pandemic to help yourself, your pharmacy, and your community: · Do Not Stockpile. It is good to have a short-term supply of medications on hand in case of an emergency, but you do NOT need a year’s supply of medication. Attempting to stockpile large quantities can cause supply chain issues and leave other patients without necessary medication. · Ask About Delivery or Drive-Thru Services. In order to stay operating, we need as few people as possible contributing to foot traffic and the possible spread of viruses throughout the pharmacy. Ask about options such as curbside pickup, drive thru, shipping, and delivery. · Do Not Skip Doses. Skipping medications could put you at risk for needing other types of medical care, which takes up preventable medical resources and could expose you to viruses circulating in medical facilities. Stick to your medication regime as directed. · Plan Your Refills. If you are close to being due for a refill, check to see if you can get a 90-day supply filled. Many insurances are allowing overrides so that patients can fill medication earlier or in larger quantities. *There will be numerous exceptions to this. Listen to what your pharmacy says about whether your meds qualify for an early 90-day supply refill and whether YOU need to contact your insurance company. · Take Responsibility. If your pharmacy tells you that you need authorization from your insurance company to refill early, please call the Member Services line yourself. Expecting pharmacists to call on everyone’s early refills would disrupt their ability to fill prescriptions and serve their patients. · Think of Your Community. If you are afraid and want to stockpile, stop and think about your community. If you take all the hygiene products and leave everyone else around you with nothing, they will not be able to follow precautions which puts you at increased risk. Alternatively, if you are brushing this whole pandemic off, remember that others in your community may have different reasons to be worried. Please be considerate to others and use the proper precautions recommended by the CDC. Your community pharmacy will be there to help answer any questions or concerns you may have during this time. It’s important to remain calm and follow proper precautions to help slow the spread of viruses and ensure your community remains safe and healthy. Please call your pharmacy with any questions or concerns, or visit www.cdc.gov for the latest COVID-19 information.