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

BETTERSAFE

Many of us may get squeamish at the sight or thought of blood. Luckily, if we suffer from a minor cut or scrape, blood clots will form to help prevent blood loss when the skin breaks open. Clots are tangles of molecules and blood cells that clump together. Clots also help stop infections from getting inside the body. But when clotting happens inside a blood vessel, it can be dangerous.

CLOT CAUSES

Clots can form on the blood vessel walls to help them heal if they get damaged. Afterward, the clots usually dissolve. But sometimes a clot doesn’t get broken down as it’s supposed to. Clots may also form when they’re not needed.

Sometimes, clots break off a vessel wall and travel through the blood to other parts of the body. They may cause a lot of damage, depending on where they block blood flow. Blood clots can potentially harm the brain, heart, lungs, or other organs.

Three main things can lead to dangerous blood clots. One is an abnormality in the blood that makes it more likely to clot. For example, genetic causes, cancer, or damage from smoking. The second is when blood doesn’t flow properly. This can be a side effect of diseases and disorders of the heart or blood vessels.

The third is damage to the lining of blood vessels. One cause of such damage is cholesterol buildup in the blood. Cholesterol is a waxy, fat-like substance that can clump together to form plaques. If a plaque breaks apart, it can damage the blood vessel.

Blood clots can happen to anyone, at any age. But some people are at increased risk. These include older adults and those with certain heart conditions. Major surgery or a serious injury also add risk. Obesity, being physically inactive, and some medications can boost the chance of a dangerous clot, too.

SPOTTING A CLOT

Blood clots can occur anywhere in the body. That makes it difficult to find them before they cause a problem. The symptoms of a blood clot depend on where they are.

UNDERSTANDING YOUR RISK OF BLOOD CLOTS

Talk with your doctor if you have

any concerns about your health.

H E A L T H B U L L E T I N S

of 21

A clot blocking blood flow to the brain can lead to a stroke. Strokes can cause sudden difficulty seeing, speaking, or walking. They can also make you feel weak, numb, dizzy, or confused. A clot that blocks blood flow to the heart can cause a heart attack. The most common signs are crushing chest pain and difficulty breathing. Others range from cold sweats to arm or shoulder pain.

A clot in the lungs can cause shortness of breath, pain when breathing deeply, or even coughing up blood. A clot in a vein deep within the body is called a deep vein thrombosis, or DVT. Symptoms include swelling, pain, warmth, or red or discolored skin. These usually happen in your legs. Long periods of inactivity can increase your risk.

If you have symptoms of a blood clot, call your health care provider or 911 immediately. You may need to go to the hospital to have blood or imaging tests.

STOPPING A CLOT

If you have a clot that’s forming, certain medications may help shrink it or stop it from growing. These drugs are called anticoagulants. They’re more commonly known as blood thinners.

Sometimes, people with certain heart conditions are given blood thinners to prevent blood clots from forming. But blood thinners can have side effects, including an increased risk of bleeding. So, doctors don’t give them to everyone.

REDUCE YOUR RISK

There are many things you can do to decrease your risk of harmful blood clots.

» Eat more fruits, vegetables, and whole grains. Limit salt and red meat.

» Aim to get some exercise, like walking, on most or all days of the week.

» Maintain a healthy weight. Excess weight can increase your chances of developing health conditions linked with blood clots. Talk to your doctor about what’s a healthy weight for you.

» Control high blood pressure, high cholesterol, and diabetes. Talk with your doctor about how to manage these conditions.

» Quit smoking. Get free help to quit smoking at smokefree.gov, or by texting QUIT to 47848.

of 22

H E A L T H B U L L E T I N S

THE HEALTH PERKS OF PETS

Sixty-seven percent of U.S. households, or about 85 million families, own a pet, according to the 2019-2020 National Pet Owners Survey conducted by the American Pet Products Association. And there’s a good reason why so many of us have a furry friend. The joy of coming home to a loyal companion and the unconditional love of a pet are just a few of the upsides of pet ownership. Perhaps some of the biggest benefits of having pets correlates to our health. Owning a pet may decrease stress, improve heart health, and even help children with their emotional and social skills.

Interacting with animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure. Other studies have found that animals can reduce loneliness, increase feelings of social support, and boost your mood.

Experts point out that there isn’t just one answer as to how a pet can help someone with a specific condition. Some dog owners may benefit from increased physical activity because they have to walk a dog several times a day. Some people may experience calmness and reduced stress from cuddling with their cat. There’s no one universal benefit or one-type-fits-all when it comes to pets.

HOW ANIMALS CAN ENRICH OUR LIVES

There’s been a lot of study and research done on the impacts pets can have on our lives. One study has found that dogs may aid in the classroom. The study found that dogs can help children with ADHD focus their attention. Researchers enrolled two groups of children

diagnosed with ADHD into 12-week group therapy sessions. The first group of kids read to a therapy dog once a week for 30 minutes. The second group read to puppets that looked like dogs. Kids who read to the real animals showed better social skills and more sharing, cooperation, and volunteering. They also had fewer behavioral problems.

Another study has found that children with autism spectrum disorder were calmer while playing with guinea pigs in the classroom. When the children spent 10 minutes in a supervised group playtime with guinea pigs, their anxiety levels dropped. The children also had better social interactions and were more engaged with their peers. The researchers suggest that the animals offered unconditional acceptance, making them a calm comfort to the children.

Animals may help you in other unexpected ways. A recent study showed that caring for fish helped teens with diabetes better manage their disease. Researchers

Talk with your doctor if you have

any concerns about your health.

H E A L T H B U L L E T I N S

of 21

had a group of teens with type 1 diabetes care for a pet fish twice a day by feeding and checking water levels. The caretaking routine also included changing the tank water each week. This was paired with the children reviewing their blood glucose (blood sugar) logs with parents.

Researchers tracked how consistently these teens checked their blood glucose. Compared with teens who weren’t given a fish to care for, fish-keeping teens were more disciplined about checking their own blood glucose levels, which is essential for maintaining their health.

THE RESPONSIBILITIES OF PET OWNERSHIP

While pets may bring a wide range of health benefits, an animal may not work for everyone. Recent studies suggest that early exposure to pets may help protect young children from developing allergies and asthma. But for people who are allergic to certain animals, having pets in the home can do more harm than good.

Pets also bring new responsibilities. Knowing how to care for and feed an animal is part of owning a pet. Remember that animals can feel stressed and fatigued, too. It’s important for kids to be able to recognize signs of stress in their pet and know when not to approach. Animal bites can cause serious harm.

Researchers will continue to explore the many health effects of having a pet. They are trying to find out what’s working, what’s not working, and what’s safe—for both the humans and the animals.

of 22

H E A L T H B U L L E T I N S

HEALTHY EATING FOR THE WHOLE FAM:How to Set a Good Food Example for Your Family

The foods and drinks we put into our bodies are our fuel. They provide us with energy and nutrients—like vitamins, minerals, and proteins—that our bodies need to function and thrive. Research shows that healthy food and drink choices are especially important for children’s growing bodies and minds. Indeed, healthy choices have both immediate and long-lasting benefits for you and your family.

Parents can begin teaching their children about healthy eating from the day they are born. Setting a good example is very important. Here are some simple tips and tricks to help you become a good nutritional role model.

Keep healthy foods front and center. If you place a bowl of fruit on your kitchen table, your children are more likely to grab it for a snack. Remember, we tend to eat what’s in front of us, whether it’s a bag of chips or fresh veggies. So, make an effort to place healthy, nutritious foods where they can be easily seen and eaten.

Involve your family in the meal planning and cooking. Get your family’s input on what types of meals and snacks sound good to them. Then, get them to help slice, dice, and chop. Kids especially will be more likely to eat healthy meals when they’ve been involved and have contributed to the process. Moreover, teaching kids to cook simple, tasty, and healthy meals when they’re young is a skill that will stay with them throughout their lives.

Teach your family how to read food labels. When you’re grocery shopping, the Nutrition Facts label is a great resource to help you compare foods and drinks. It can help you confirm whether products marked with healthy-sounding terms really are healthy. For example, “low-fat” foods aren’t necessarily healthy; they can be very high in sugar and calories.

Use the Nutrition Facts label to help guide you to limit the nutrients you want to cut back on, such as sodium or added sugar. You can also use it to make sure you’re getting plenty of the nutrients you need, such as calcium and iron. When reading the label, start at the top. Look at the serving size. Next, look at the calorie count. Then move on to the nutrients, where it lists the amount and daily values experts recommend.

Be realistic and understanding. Yes, there are certain foods you want to consume less often—soda, candy, cookies, chips are just a few examples.

Talk with your doctor if you have

any concerns about your health.

H E A L T H B U L L E T I N S

of 21

But it’s unrealistic to think you can completely eliminate these foods from your family’s diet. It’s ok to have the occasional treat, especially if you regularly consume fruits and veggies and other whole foods. Don’t make your children feel guilty or ashamed for eating a cookie!

Take time to build healthy eating decisions into every aspect of your family’s life. If you’re a parent or guardian, start talking with kids at an early age about health and nutrition. And practice what you preach. Make healthy food and drink choices yourself so you can set a good example for your kids!

of 22

H E A L T H B U L L E T I N S

September is Healthy Aging Month, so it’s a great time to take stock of your health and ensure you’re doing the right things to age healthfully and with as much vibrancy and confidence as possible. Here are some tips to get you on the right track.

See your doctor and other healthcare professionals at least once a year. Staying on top of your health is much more than getting care when you don’t feel good. See your doctor for regular checkups. These visits can help find problems early or even before they start. Your doctor will tell you what preventive screenings and tests you need depending on your age and other risk factors. And don’t forget about your dentist and eye doctor.

Aim to eat more whole foods. There are countless diets and eating plans out there. Some of them are science-based and may indeed work for you, but there’s a simple approach to ensure your diet is healthy: eat a variety of whole foods. Try to eat veggies and fruits at every meal and also incorporate whole grains, beans, and nuts into your regular diet. Many studies have found that a whole foods diet can help you live longer and protects against heart disease, cancer, Parkinson’s, and Alzheimer’s disease.

Move as much as you can. Aim for 30 minutes of exercise, like walking, every day. If that’s too much, break it up into shorter segments. Regular exercise, especially if you do it briskly enough to feel a little breathless, delivers big health benefits. It helps keep brain cells healthy by delivering more blood and oxygen.

In fact, research suggests aerobic exercise may delay or improve symptoms of Alzheimer’s disease.

Stay socially connected. As we get older, maintaining social connections becomes more important than ever. Seniors who report feeling left out and isolated have more trouble with everyday tasks like bathing and climbing stairs. Researchers found that lonely people have higher levels of stress hormones that cause inflammation, or swelling, linked to arthritis and diabetes. Make an effort to stay connected with friends. You can also volunteer. Not only will this give you a sense of purpose, but it will also provide social interaction. Bottom line: find a way to regularly connect with people.

Make sleep a priority. It’s common for older adults to suffer from insomnia. However, insomnia can be treated. So, see your doctor if you’re having trouble falling and staying asleep. Poor sleep is not something older adults should “ just have to live with.”

HEALTHY AGINGTake Stock & Take Charge

Talk with your doctor if you have

any concerns about your health.

H E A L T H B U L L E T I N S

of 21

Find professional help if you can’t kick bad habits. Everyone knows that cigarettes and tobacco are extremely harmful to our health. The challenge of course is quitting such addictive substances. But remember that it’s never too late to quit. Your body begins to heal within 20 minutes of your last cigarette. Your chance of a heart attack goes down right away. In a year, your odds of heart disease drop by half. Ask your doctor for help quitting.

Too much alcohol can harm your liver and cause some kinds of cancer. Men shouldn’t have more than two drinks a day; women should have no more than one. If you drink more than that, talk to your doctor about cutting back.

You can’t stop the aging process, but you can control your lifestyle choices and habits that have a profound impact on how you age. Taking the steps above will help you on your path to healthy aging.

of 22

H E A L T H B U L L E T I N S