Patients are automatically empowered when they are respected as being people who are entitled to understand and know about their care. There is ample research that shows that health outcomes are better and it is encouraged for patients to build a relationship with their healthcare professional.

The term ‘patient empowerment’ is among the top buzzwords in health care circles, yet as with many buzzwords, they can mean different things to different people. The term is most often used to emphasize the value of having patients assert greater control over their health and health care. This shift is due in large part to the use of technology that facilitates increased patient access to information via the internet, peer-to-peer sharing, consumer health devices, and mobile apps.

Patient advocates find that empowered patients do their research, ask questions, and go to appointments organized. Empowered patients are willing to self-advocate with self-confidence, communication skills, compromise, research skills, and desire a relationship with their healthcare provider. Patients understood as individuals with unique concerns can receive tailored care and not the one size fits all protocols.

Empowerment starts with a lifestyle that supports good health. On a daily basis, we take responsibility for decisions of hygiene, diet, exercise, spiritual and intellectual growth and social connections. Our actions are reflective of the type of patient we become. Ask questions and learn how you can be the best version of you! Learn the best practices for supporting good health and reach out to the healthcare professionals that you trust and make them part of your family’s support team.

One thing for sure that the coronavirus health crisis has taught us, is the importance of washing our hands. Consistent handwashing kills germs and helps prevent the spread of disease. So, let’s review again proper handwashing techniques.

Be sure to wash your hands before and after you prepare food, before you eat, after using the bathroom, before and after assisting someone who is ill, and after you visit public places. Consider carrying hand sanitizer with you; it can serve as a back-up if you are unable to have a water source.

Only touch your face and eyes with clean hands. Be sure to always practice proper hand hygiene so your family can stay healthy!

1. Wet your hands with clean, warm, running water, and apply soap.
2. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails. Don’t forget your thumbs and wrists!
3. Scrub your hands for at least 20 seconds. Need a timer? Sing “Happy Birthday” from beginning to end twice.
4. Rinse your hands well under clean, running water.
5. Dry your hands using a clean towel or air dry them.

Every day as we go about our daily routines, keep this very basic practice in mind. This is a reminder to be vigilant about hand washing so it becomes a habit and not so hard to remember to do.

Protein is considered a “macronutrient,” meaning that we need relatively large amounts of it to stay healthy. Children need more protein than usual during growth spurts and women need more during pregnancy and breastfeeding. Protein is a nutrient the body needs to grow and repair cells and so we need more protein after an illness.

Proteins are often called “the building blocks of life.” In fact, proteins are the main component of cells and are essential to life. After water, our body is mostly composed of proteins. As one matures, an aging body processes protein less efficiently and needs more of it to maintain muscle mass and strength, bone health and other essential physiological functions. Even healthy seniors need more protein than when they were younger.

Protein can become an energy source, especially if you are not eating enough carbohydrates. Vegans should be mindful to get enough of the right type of protein. The best way to get the right type and amount of protein is to eat a wide variety of protein rich foods as part of a balanced diet.

Some good sources of protein are:

• Beans
• Almonds
• Cottage Cheese
• Lean Meat
• Split Peas
• Lentils
• Wild Salmon
• Eggs
• Greek Yogurt

Protein helps to keep our muscles strong, which is extremely important for maintaining balance and mobility. For aging adults, living independently can depend on this. It is well known that normal aging is associated with a loss of muscle mass (sarcopenia) and with that, the loss of muscle function and increased risk of falls, decreased ability to perform daily tasks and ultimately a reduced quality of life. Therefore, a balanced and optimal diet with sufficient protein is seen as a major dietary-related determinant of healthy aging. Unfortunately, a recent study found almost half of older adults are not getting enough protein, thus negatively impacting their health.

Protein sources along with fruits, veggies, and good hydration provides the body with the nutrition to maintain and repair cells efficiently. To maintain good balance, mobility and coordination with age, be sure to get enough protein in your diet!

Exercise is fantastic for your mind. Studies show that exercise changes the brain in ways that protect memory and thinking skills. Sure, the obvious reasons to exercise would be to lessen the chances of developing heart disease, stroke and diabetes. Or perhaps to lose a bit of weight or lower blood pressure, yet getting physically active helps maintain good mental health.

Exercise affects the brain in many ways. It increases heart rate, which pumps more oxygen to the brain. Furthermore, exercise stimulates the release of hormones that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells. In fact, studies have shown that regular aerobic exercise appeared to sharpen study participants’ memory and certain other mental abilities.

The “runner’s high” is real.  Physical activity improves mood and sleep and reduces stress and anxiety. And since lack of sleep and high levels of stress can contribute to cognitive impairment, exercise can offer a two-fold benefit. If running or aerobic exercise isn’t for you, get out and walk. When you go for a walk it’s not just your body that benefits – the way you think and feel changes too! When you exercise, chemicals called endorphins are released in the brain, which have a positive impact on your mood.  Active people develop a sense of achievement and purpose. Taking a walk gives you a chance to take time out, think and reflect. As confidence and self-esteem improve, you’re also more inclined to reach out and connect with others.

It’s recommended to do at least 30-45 minutes of moderate intensity exercise at least three times a week. You don’t have to do it all at once though. Multiple shorter periods of 10 minutes throughout the day is still good for your physical and mental health.

So remember, what’s good for your heart is generally good for your brain, too!

Inflammation refers to your body’s process of fighting against things that harm it – such as infections, injuries and toxins –  in an attempt to heal itself. When something damages your cells, the body releases chemicals that trigger a response from the immune system. But sometimes, our body’s defense system triggers an immune response against healthy cells, causing unnecessary inflammation.  This is the case with certain types of arthritis and other auto-immune diseases.

Symptoms of inflammation may include:

• Heat
• Pain
• Swelling
• Redness
• Loss of Function

However, other types of inflammation that occur deeper within the body may not produce those types of symptoms. For instance, some internal organs (such as the lungs) do not have sensory nerve endings, so there will not be pain.

Managing inflammation is important. Chronic inflammation can damage joints, arteries and organs. Here are some tips to reduce inflammation in your body:

Add Anti-Inflammatory Foods to Your Diet. Studies have shown that consuming omega-3 fatty acids can reduce inflammation; some of the best sources are salmon, tuna, tofu, walnuts and flax seeds. Other anti-inflammatory foods include grapes, blueberries, avocados, garlic and olive oil.

Cut Back on Inflammatory Foods.  Try to avoid sugar, trans fat, red meat and processed foods as much as possible.

Exercise.  Consistent exercise is a great means to prevent inflammation. Physical activity reduces levels of a protein called TNF that is an inflammation trigger. At the same time, exercise causes your muscle cells to release another protein called Interleukin 6 which helps fight inflammation.

Manage Your Stress.  Chronic stress is a huge contributor to inflammation. When stressed, our body goes into ‘fight-or-flight’ mode and produces a hormone called cortisol. Prolonged stress alters the ability of cortisol to regulate the inflammatory response and can wreak havoc on our immune system. Try meditation, yoga, journaling or some other method to keep stress levels down.

Do you often forget a person’s name minutes after meeting them? Are you easily distracted?

In the digital age we now live in, it can be difficult to stay focused. According to a Microsoft study, people now have a shorter attention span than a goldfish! Whereas a goldfish can maintain its focus for nine seconds, humans begin to lose concentration after eight seconds.  Besides all the digital distractions, there may be other factors contributing to our lack of concentration. Poor nutrition, inadequate sleep and dehydration may be just some of the reasons why your mental focus is less sharp. To improve your mental clarity, begin by making positive improvements in your diet, be sure that you are getting enough sleep and drink more water.

Beyond those obvious basic recommendations, here are some more tips to help you regain your focus:

Minimize Distractions.  When you really need to concentrate, create a calm, quiet environment.  Turn off the TV, mute cell phone notifications and ask that those around you do not disturb you. If necessary, go somewhere you know you will not be disturbed in a quiet space.

Stop Multitasking.  Although it may seem like multitasking is an awesome way to get a lot done, it often turns out that all those tasks are not being done well.  Try honing on a single task at a time; the spotlight that you shine on each individual task can help you achieve better results.

Live in the Present.  It can be difficult to concentrate if you are re-living the past or worrying about the future. “Being present” is key to keeping your attention sharp.

Exercise.  Engaging in at least 30 minutes of physical activity has been shown to improve concentration and improve mental health. Whether it’s a workout at the gym or a jog around the block, any exercise can help your focus.

Your body’s nervous system controls and optimizes your immunity. Your nervous system is like an air traffic controller that directs the army of the immune system in detecting and eliminating invaders. The more powerful your immune system, the less likely you are to succumb to a virus or cold.

As you probably have guessed, when your immune system is not working the way it should, it’s really no different than having a 100 watt bulb operating at 50% – as if it were stuck halfway on the dimmer switch.

We are not suggesting that you will have magic immunity from disease yet it is reasonable to suggest that a perfectly tuned nervous system can increase your immunity and provide some shielding against invaders.

You’ve heard it a thousand times, yet providing your body with what it needs functionally and nutritionally will boost your protection level. Get enough sleep, eat quality food, drink a lot of water, etc. Adding supplements that will help to supercharge your immune cells should be considered. For starters, Vitamin D intake. The good news is that the sun is available for us to get some every day. Next, Vitamin C is great to ward off the ‘nasties’ and there are many options to get enough of this.

Lastly and best of all, don’t worry about it. F.E.A.R. stands for False Evidence Appearing Real.
People with strong immune systems will come away from bouts with health challenges stronger because like any intelligent system, the immune system learns.

Are you feeling more tired than usual? Do you have bouts of lightheadedness? Are you suffering from tingling or numbness in your hands and feet? You may not be getting enough Vitamin B.

B vitamins affect our energy levels, brain function and cell metabolism.  They help our body make red blood cells and nerve cells. B vitamins help the body make and repair DNA.  They also help prevent infections and aid nervous system function.

There are eight different types of B vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).  Each one plays an essential role in maintaining good health.

B vitamins are water soluble; that means that the body cannot easily store them for long periods of time.  This is why it is so important to regularly consume foods that are rich in B vitamins. Because the main foods that provide B vitamins are derived from animals, vegans and vegetarians should be exceptionally vigilant about their intake.

Here are some foods that are a good source of B vitamins:

• Red Meat
• Fish and Shellfish
• Poultry
• Leafy Greens
• Whole Grains
• Eggs, Milk and Cheese
• Legumes
• Seeds and Nuts

It is always best to get vitamins from food sources, yet if you feel that you may not be getting enough, a B Complex supplement may be in order.  Getting adequate amounts of B vitamins will put you on the road to better health.