Preparing for the new school year means shopping for supplies and getting your household back into the school routine. It’s also the perfect time to make sure your children are up to date on their vaccines (also called immunizations).

The State of Wisconsin requires that all children are vaccinated before entering school or a licensed day care center.

Getting all of the recommended vaccines is one of the most important things parents can do to protect their children’s overall health. In countries with high vaccination rates, deadly diseases like polio, tetanus and diphtheria are rare.

Why Vaccinate?
Vaccinations not only protect your child from deadly diseases, they also keep other children safe by eliminating or greatly decreasing dangerous diseases that used to spread from child to child.

Vaccines work by exposing children to a piece of the germ, a killed version of the germ or a version of the germ that is so weak that it can’t cause disease. As a result, their bodies can naturally build up their own antibodies.

Antibodies are a part of the immune system (the body’s germ-fighting machine). Building up antibodies by vaccination can protect children from getting a disease if they are exposed to it at a later time.

Children under age five are especially susceptible to disease because their immune systems have not built up the necessary defenses to fight infection. By immunizing per the recommendations, you can protect your child from disease and also protect others at school or daycare.

Are Immunizations Safe?
Yes. All vaccines are fully tested before being approved by the FDA. In addition, several agencies around the country continually monitor vaccine safety even after FDA approval. No other medication receives such intense review.

Can My Child Have a Reaction?
As with any medication, there is a chance that you can have a reaction to the vaccine. This usually consists of tenderness at the injection site, irritability or low-grade fever.

Side effects are usually mild and short lived. If your child is uncomfortable, you may apply cool compresses to the sore area or give them a pain reliever like ibuprofen to help reduce the fever and swelling, as directed by your doctor. Rest is also always helpful. Your doctor should provide you with information about each vaccine and possible side effects.

The chance of allergic reactions to vaccines is very rare, but make sure your health care provider knows about any allergies that your child may have.  The risk of a serious, life-threatening allergic reaction is less than one in a million.

Recommended Vaccines
The Centers for Disease Control and Prevention, the American Academy of Pediatrics, and the American Academy of Family Physicians recommend a vaccine schedule for the following diseases beginning at birth:

• Diphtheria
• Hepatitis A
• Hepatitis B
• Haemophilus influenzae type b (Hib)
• Influenza (flu) annually
• Measles, Mumps, Rubella (MMR)
• Pertussis (whooping cough)
• Pneumococcal Disease
• Polio
• Rotavirus
• Tetanus
• Varicella (chickenpox)

For preteens and teenagers, your child should visit the doctor once a year for check-ups. Check with your doctor about catching up on any missed vaccinations. Your doctor will also recommend the following vaccinations, along with booster doses of childhood vaccines:

• Meningococcal (MCV)
• Human papillomavirus (HPV) vaccine

How Do I Know what Immunizations My Child has Received?
Keeping track of your child’s immunizations is now easier than ever. Most doctors’ offices submit every vaccination your child has received to the Wisconsin Immunization Registry. If you need a copy of your child’s immunization records, they are available online or by calling your child’s doctor.

Baby on Board?
To protect your new baby and yourself against whooping cough, get a Tdap vaccine during each pregnancy. Mothers should also get an influenza vaccine (flu shot) during the flu season to protect themselves and their babies. Speak with other family members about ensuring their vaccines are up-to-date as well. Talk to your doctor for more details.

The post Add Immunization Updates to Your Back-to-School To-Do List appeared first on Affinity Health System Blog.

Servings 6

Entree

Nutrition (one serving = 2 skewers and 2 ½ T. dipping sauce):
Calories: 210; Fat: 7 grams, Saturated Fat: 3 grams

Ingredients
3 large skinless, boneless chicken breasts

Dipping sauce
1/3 cup honey mustard
2/3 cup reduced-fat sour cream

Marinade
1 cup plain low-fat yogurt
1 tsp. paprika
1 tsp. onion powder
1 tsp. garlic powder
1/2 tsp. chili powder
1/4 tsp. ground cayenne pepper
1/2 tsp. salt

Directions

1. Mix dipping sauce and refrigerate.

2. Whisk marinade and set aside.

3. Cut each chicken breast lengthwise into 4 strips and place in a gallon-size, zip-top plastic bag. Pour the marinade mixture over the chicken and seal bag closed. Flip bag a few times to coat. Refrigerate for 4 hours or overnight.

4. When ready to cook, drain off excess marinade. With clean hands, thread one piece of chicken onto each skewer.

5. Preheat the grill to medium heat. Cook for about 2-1/2 minutes on each side, testing chicken for doneness before serving (meat should be opaque).

6. Serve chicken with dipping sauce.

The post Yogurt-and-Spice Grilled Chicken Skewers appeared first on Affinity Health System Blog.

Your body was designed to process complex sugars like those found in apples, beans and barley. These complex sugars tend to be processed slowly. Food with sugars that are processed slowly are known as low-glycemic foods.

We know that candy, cinnamon rolls and cake with frosting contain sugar, but what about bagels, chips, crackers, pretzels, French fries and other processed foods? These are known as simple carbohy­drates or high-glycemic foods. Unfortunately, when they are digested, they act exactly like refined sugars. They create the same sugar highs and lows as their sweet counterparts … and leave you craving more.

The National Institutes of Health reported that a low-carbohydrate or low-glycemic diet may be a wise choice for weight loss and maintenance and disease prevention.

Break your sugar habit

Choosing to cut sugar from your diet is a commendable choice. With effort and determination you will succeed, but be prepared for your body to go through sugar withdrawal.

Like other habits your desire and strategy to beat the sugar habit will be a unique choice. Some people prefer to put themselves on a strict regimine that eliminates all sugars including those found in fruit, dairy (lactose) and refined grains.

Other people may not choose to eliminate added sugars all at once, but will start substituting one or two foods at a time with healthier alternatives. Choosing to add more vegetables each day, drinking water throughout the day, and eliminating processed foods is a good way to start to de-sugar your diet.

No matter which method you choose, you will be training your taste buds to enjoy the real taste of food. After a while you’ll notice that you don’t need as much sugar and that foods that are high in sugar taste too sweet.

A key to success is not to let yourself get too hungry. Snacking on high protein and high fiber foods like yogurt and nuts or whole grains, and eating fiber and protein at each meal will help curb your sugar cravings.

Protein-rich and high-fiber foods take longer to digest and maintain a more consistent glucose level in your bloodstream. They make you feel full longer, which curbs your hunger. It is especially important to eat a high-protein breakfast to start your day off right.

Alternate your sweet drinks with water. If you enjoy soda or sweet tea have your beverage, but next time drink the same amount of water. If you reduce your serving size, it will also help you reduce your sugar intake.

After a while, you’ll find yourself choosing sweets that are good for you. Instead of three teaspoons of sugar on your oatmeal, you will begin to prefer the sweet taste of fresh berries; or be satisfied with a glass of milk and a banana. You may also start to notice that after you’ve indulged on sugar-loaded sweets, that you don’t feel as good afterwards.

Another weapon in the fight to gain control of sugar is exercise

Psychologically, when you start to work out and feel better, you also have a desire to change the way you eat.

If you do not currently have an exercise or activity program, start out slowly. Work up to the recommended level of 30 minutes a day, five days a week. Remember, exercise doesn’t have to be dull. Biking, hiking, jogging or walking with good friends or dancing to great music counts.

If you feel a craving for sugar, get outside and go for a walk or ride a bike for 15 or 20 minutes. It may eliminate your cravings.

Be patient. It may take a couple weeks for your taste buds to adjust to lower levels of sweetness. As your body adjusts, you’ll start to feel better mentally and physically.

The post Sugar content is more complex than you think appeared first on Affinity Health System Blog.

Running is a great way to get in and stay in shape, but it can also lead to orthopedic injuries. The good news is that knowing how common injuries occur and how to prevent them will help reduce your risk.

To prevent orthopedic injuries, we recommend that you first:

• Identify your running goals.
• Have a routine physical.
• Warm up before and stretch after you run.
• Wear the correct running shoes.

Common Running Injuries

Achilles Tendinitis

A dull or sharp pain along the back of the Achilles tendon, calf tightness and early morning stiffness.

• How to Prevent – Stretch before you run.
• How to Treat – Rest and stretch until the pain is completely gone.

Plantar Fasciitis

An inflammation of a thick fibrous band of tissue in the bottom of the foot.

• How to Prevent – Stretch before you run.
• How to Treat – Take anti-inflammatory medicine, stretch and use ice compresses to help relieve pain.

Shin Splints

Pain on the inside of the shinbone caused by overuse of poor conditioning and worsened by running on hard surfaces.

• How to Prevent – Ease into runs and choose a mix of hard and soft surfaces.
• How to Treat – Rest, stretch and ice until the pain is gone. Also adjust the distance and speed your run.

Keep Running Safe and Enjoyable

If you’ve ever been injured, you know it’s not enjoyable. The pain, treatment and recovery time can last awhile—putting a hurdle in your exercise schedule. That’s why we have some suggestions to keep running safe and enjoyable:

• Don’t run when you have a hurt or injured foot, ankle, knee or hip.
• Dress for the weather and time of day.
• Wear reflective clothing.
• Drink plenty of water before, during and after a run.
• Train carefully for races and competitions.
• Don’t run in isolated or dangerous areas.
• Don’t run when you’re sick or exhausted.

The post How to Avoid and Treat Common Running Injuries appeared first on Affinity Health System Blog.

It’s 2 a.m., and you’re still awake … or you sleep all night, but you feel exhausted when you wake up. What’s going on?

It could be …

The Z-Factor

Sleep is crucial to your physical and mental health. Your body rests and your brain recharges when you sleep.

But many things can keep people up at night: too much caffeine, too much activity close to bedtime, a large meal within two hours of bedtime, alcohol or stress. These are all circumstances that you can control.

But sometimes, not being able to sleep is beyond your control.

Sleep disorders , usually thought of as lack of sleep, can also cause a person to sleep too much or sleep at the wrong time. Often the person who suffers a sleep disorder is the last one to know. Parents or partners may notice the repetitive breathing pauses of sleep apnea, feel the movements of restless leg syndrome, or notice the level of wakefulness isn’t what it should be.

Sleep disturbances can wreak havoc in our daily lives, causing us to feel depressed, irritable or constantly fatigued.

A sleep lab may provide some answers to your sleepless nights. During a sleep study, specially trained technicians monitor and study the activity of your brain waves, heart function, breathing patterns, blood oxygen levels, and the movement of the leg and facial muscles by attaching small electrodes to your skin. The process is a painless way for your primary care physician, pulmonologist, or neurologist to diagnose your sleep problems – the first step toward relief.

What disturbs your sleep?

Obstructive Sleep Apnea (OSA) can be defined as breathing pauses lasting 10 to 30 seconds between breaths, labored breathing, gasps for air, restlessness, sleeping in unusual positions or changes in skin color. Sleep apnea can contribute to serious, life-threatening conditions, as it may have in the case of former Green Bay Packer Reggie White. Sleep apnea can also lead to heart attack, stroke, or high blood pressure later in life.

Narcolepsy is characterized by excessive daytime sleepiness, a person’s inability to move when fully awake, hallucinations, and sleep paralysis.

Excessive Daytime Sleepiness (EDS) is defined as decreased alertness or sleepiness during normal waking hours.

Restless Leg Syndrome (RLS) is a creeping, crawling, and tingling sensation in the legs that might be relieved by moving. Restless Leg Syndrome is closely linked to Periodic Limb Movement During Sleep (PLMS) which involves repetitive movement of the limbs during sleep and may be associated with arousal activity in the brain waves.

REM Sleep Behavior Disorder is a disorder in which increased muscle tone is associated with REM (deep) sleep allowing the person to physically act out their dreams.

Sleepwalking is usually associated with slow-wave sleep that allows a person to sleepwalk but not recall events.

Insomnia is defined by difficulty falling asleep, waking up too early, not being able to go back to sleep, or repeated waking through the night, which leads to waking up unrefreshed.

Help when the schedule changes

School schedules. Work schedules. Daylight saving time. There are many daily-life occurrences that can change the sleep patterns of you and your family. A gradual adjustment will prevent the disruption from having a negative impact on your life.

Here are some helpful tips:

• Don’t compensate for time changes by delaying bedtime or sleeping in.
• Make gradual adjustments to your sleeping habits before starting a new schedule.
• Always sleep in a quiet, dark room at a comfortable temperature.
• Don’t eat a heavy meal or drink caffeine close to bedtime.
• Be patient and give yourself time to adjust.

If you have trouble falling asleep or staying asleep, there is help. Contact your primary healthcare clinician and ask him or her for a referral to a sleep lab near you. If you don’t have a primary care physician contact a Ministry Medical Group clinic near you.

The post The Z-Factor: Sleep Disorders appeared first on Affinity Health System Blog.

Osteoporosis is a disease that causes loss of bone mass and destruction of bone tissues. This leads to weakening of the bones and makes them more likely to break. The bones most often affected are hips, spine, and wrists.

Osteoporosis affects over 10 million Americans over the age of 50. Women are four times more likely than men to develop osteoporosis. For some, the first sign of osteoporosis is a sudden fracture caused by a fall, minor bump, or simply from getting up or bending over.

Estrogen deficiency is one of the main causes of bone loss in women during and after menopause. Women may lose up to 20% of their bone mass in the 5-7 years following menopause.

What Causes Osteoporosis?

Although the exact medical cause for osteoporosis is unknown, a number of factors contribute to osteoporosis:

• Aging
• Body weight: Obesity is associated with a higher bone mass; therefore, people who weigh less and have less muscle are more at risk for developing osteoporosis.
• Race: White and Asian women are most at risk
• Lifestyle factors, including physical inactivity, caffeine, alcohol, smoking, poor diet, and calcium and vitamin D deficiencies
• Medications
• Family history of bone disease

How is Osteoporosis Diagnosed?

A diagnosis of osteoporosis starts with completing a personal and family medical history and physical examination, followed by X-rays, bone density testing and blood tests. From this information, a physician can often evaluate a patient’s risk of future fractures and develop a treatment plan on how to reduce any additional bone loss.

The post Are You at Risk for Osteoporosis? appeared first on Affinity Health System Blog.

If you applied it properly, you should have used it all. Most people don’t use enough sunscreen. When sunscreens are used appropriately most containers would be used within a year.

Adults should use approximately two tablespoons per application and should repeat applications based on activity and time in the sun.

Some sunscreens even have expiration dates on the containers. To ensure you are receiving the protection you need from your sunscreen, you should discard it if:

• you’ve had it for more than three years
• there has been an obvious color change
• the expiration date has passed

Using a new sunscreen each year is your best protection against skin cancer.

It is important to balance your sun exposure and your need for vitamin D.

A thick layer of sunscreen on the skin, especially sunscreen made with ingredients such as zinc oxide or titanium dioxide actually blocks both UVA and UVB rays. This may significantly decrease vitamin D production.

However, people who use a moderate amount of chemical sunscreen, which absorbs into the skin, were shown to have only a mild potential for the decrease in vitamin D production. Older people may have a more difficult time manufacturing vitamin D.

If you use a mineral-based sun block or you are over the age of 50, you may want to add a vitamin D supplement to your diet. You should visit your healthcare provider for a quick blood test to determine your vitamin D levels.

Tips to remember when using sunscreen.

If you are using a sunscreen that absorbs into your skin, remember that you should apply it 30 minutes before you are exposed to the sun. This allows for maximum absorption, which provides maximum protection.

Shade, cars, and house windows all permit UV rays to reach you. So, it is always a good idea to use sunscreen if you are going to be exposed to sunlight in these environments as well. Especially, if you are driving for long periods of time during the day.

The UV rays of the sun can also penetrate some types of fabrics. For protection head to toe, slather on sunscreen before you get dressed in the morning.

Use the right sunscreen for your activity. If you will be sweating or swimming, the best sunscreen for you to use might be a waterproof variety. Even a waterproof sunscreen will need to be reapplied in 60 to 90 minutes.

Don’t forget to protect your eyes and your lips. You may also want to use a sunscreen that has been specifically formulated for facial skin, which is a bit more sensitive than the skin on the rest of your body.

The best sunscreen for kids is a sunscreen with an SPF of 30 formulated for children or for people who have sensitive skin.

Be cautious. Tanning oils and tanning lotions are not sunscreens. These products usually contain no sunscreen ingredients and are actually used to speed the tanning process and create a darker-colored tan.

Be vigilant about your skin.

All the sunscreen in the world will not help, if you don’t routinely check your skin for changes. According to the National Institutes of Health, most adults have 10 to 40 moles. It’s important to be familiar with their size and location.

People who have a larger number of moles, who routinely use tanning salons or who go out in the sun without protection, should be very attentive about the changes in their skin. Changes in color, size or texture, of a mole are reasons for concern.

If you detect any of the changes below, you should contact your healthcare provider for a skin cancer assessment as soon as possible.

Together, you and your healthcare provider can review the ABCDs of skin cancer.

• A—An asymmetrical or abnormally shaped mole needs further testing
• B—A mole with a hazy, fuzzy or irregular looking border is cause for concern.
• C—A mole of a different color or a mole with different colors may require a biopsy for skin cancer.
• D—Moles that grow in diameter especially moles as large or larger than a pencil eraser, may be a sign of skin cancer and require more treatment.

If you detect any of these changes to your skin or your existing moles, visit your healthcare provider for a skin cancer screening. If you don’t have a doctor, you can find one at www.ministryhealth.org/findadoctor.

Don’t wait. Skin cancer treatment has a very high rate of success when skin care is treated in its earliest stages.

The post Did you use all of your sunscreen last year? appeared first on Affinity Health System Blog.

Summer is a glorious time of relaxation and enjoyment with friends. Whether you’re enjoying drinks at a cookout or at a game, this guide will help you make smart nutritional decisions about what you drink.

Resource: http://drinks.newcaloriecounter.com/

The post Caloric Content of Alcoholic Drinks appeared first on Affinity Health System Blog.

Your backyard can be a sanctuary in the summer months, especially when you know simple safety tips for around the yard. Here’s how to stay safe outdoors and enjoy a hazard-free summer.

Swimming Pools

It seems like the only way to beat the heat during the summer is to take a dip in a pool. Whether you own one or not, here are some easy guidelines for safe swimming:

• Build proper fencing around pools.
• Never leave young children unattended around swimming pools or hot tubs.
• Enroll children in swimming lessons at a young age.
• Keep children no more than an arm’s length away when swimming.

Lawn & Garden

Correcting unsafe habits in the yard is easier than weeding your garden. Stay on the safe track with this advice:

• Wear sturdy shoes when doing yard work; never wear sandals.
• Clear your work area of debris that can get thrown or caught in lawnmower blades and other equipment.
• Supervise children during yard work; never let kids put dirt, seeds or plant bulbs in their mouths.
• Make sure children are away from power equipment and sharp tools.

Play Equipment

Summer is always more fun without casts and crutches. Here are some recommendations for an injury-free summer on the swings:

• Pad the surface below play equipment with sand, shredded tires or wood chips.
• Never use wet or damp equipment.
• Avoid wearing items with hoods and drawstrings that can get caught.
• Check to see if equipment is cool enough to sit on or touch.

Mosquitoes & Ticks

Just like people, bugs like to spend time outside when the weather warms up. Avoid spending your entire summer scratching bug bites by following this advice:

• Use bug repellent with DEET on skin and clothing.
• Eliminate mosquito breeding spots by dumping out standing water.
• Stay inside when mosquitoes are most active at twilight.
• Check your body for ticks after being in dense brush, woods or fields.

Sun & Heat Exposure

Summer heat and rays from the sun can cause serious heat-related illnesses such as heat stroke, heat camps and heat exhaustion. Know the symptoms of these illnesses and stick to these suggestions:

• Protect yourself from the sun by wearing a hat, sunglasses and sunscreen with at least SPF 15.
• Drink plenty of fluids such as water and sports drinks and avoid drinks that contain alcohol and caffeine.
• Dress in light colored, lightweight and loose-fitting clothing on hot days.
• Take plenty of breaks when exercising outside; choose cooler times of the day to be outdoors.

The post Summer Backyard Safety Tips appeared first on Affinity Health System Blog.

June is Men’s Health Month, and we’re celebrating by arming the ladies with tips to use to help encouraging the men in their lives to find a primary care physician (PCP) and to access medical care when needed.

It’s true that many minor illnesses can be safely treated at home (none by rubbing dirt in them, by the way!). But everyone needs a doctor’s care at times.

When to Treat at Home & When to See the Doctor

Share these tips with the men you love to help them decide when to self-treat and when to seek medical care:

Treat at Home

Many minor illnesses can be safely treated at home: a cold, uncomplicated diarrhea, mild stomachaches and headaches, and minor skin rashes and skin fungal infections. You can treat these by getting extra rest and taking appropriate over-the-counter (OTC) medications.

These are cases in which you can usually treat yourself:

• You don’t have a chronic illness or other condition for which you are taking medications
• You’re not very sick
• Your symptoms are mild and familiar and haven’t been going on for very long
• You ask your pharmacist for advice on which OTC medications to take

See a Doctor

You do need a doctor’s care at times, even for everyday health problems.

Times when you should see or speak with a doctor:

• You have a chronic illness or other condition
• A cold, the flu or a stomachache that’s getting worse even though you’re resting and taking OTC medicine
• Unusual symptoms that are painful or worrisome
• A sinus infection, a bad sore throat with a fever, or other symptoms you think may require antibiotics
• Diarrhea or constipation for longer than a week, bloody diarrhea, or diarrhea with mucus
• Joint pain that’s chronic and affects your normal activities, or joint pain along with redness or swelling of the joint
• Back pain that’s chronic or accompanied by pain that travels down your leg or arm
• Feelings of worthlessness, helplessness and depression lasting for at least two weeks
• An injury you can’t treat yourself but that’s not an emergency

If you are experiencing a medical emergency, you should always call 9-1-1 or get to the nearest hospital emergency room.

If you decide to see your health care provider, make the most of your visit by giving your doctor a list of your symptoms, including when they began, how they’ve changed and if anything you eat or do makes them worse. This will help your doctor diagnose and treat you appropriately.

Choose a Primary Care Doctor

And if the man or men in your life don’t have a primary care doctor, we can help! Choosing a primary care doctor is one of the most important decisions you’ll make. Check out these 7 reasons why having a primary care doctor could just save your life.

You can also quickly and easily search for physicians online at Ministry and Affinity.

The post How Healthy Are the Men In Your Life appeared first on Affinity Health System Blog.