As golf season begins, OSF HealthCare physical therapist Michael Hahndorf recommends beginning with home stretching routines and practice swings before visiting the driving range, starting with small buckets rather than large ones. Key elements of injury prevention include proper swing posture and daily stretching routines.
Photo: Kampus Productions/PEXELS
That first swing of golf season can come with risk if your body isn't ready. Tips for preventing injuries include stretching routines and practice swings maintaining proper posture throughout your swing.
by Paul Arco OSF Healthcare
Every year, more than 500 million golf rounds are played on courses across the country. And while anxious golfers are racing to local courses for a quick round, that first swing of the season can come with a risk if your body isn’t ready.
“I think about the low back, especially the population that plays golf tends to be a little bit older sometimes,” says Michael Hahndorf, a physical therapist with OSF HealthCare. The lower back, the shoulders. You think about the arms and wrists are important, but you don't want to forget about your foundation as well – your legs, your ankles, your knees, your hips, all that is important too. It goes back to just stretching and being more prepared for what's coming when you do play.”
Hahndorf recommends starting a stretching routine. Before starting any round, give yourself at least 10-15 minutes to properly stretch your back, hamstrings, abdominals, arms and shoulders to stay flexible. And make sure to get plenty of practice swings in before you head over to the first tee. Start with the smaller irons and work your way up to the driver and not just on the first hole with the first swing.
Walking nine or 18 holes can be challenging, especially if you’ve been mostly sedentary for the past several months. Even carrying a golf bag can cause back and shoulder pain.
Start walking to warm up
“Start to walk nice and easy. Get your body used to kind of physical activity again, taking some swings at home without even going to the driving range,” Hahndorf says. “It could be something as simple as going to the driving range and hitting a small bucket versus large, and then kind of working your way into nine holes for a little bit, and then slowly transitioning to those 18 holes. Because it's going to be a big change of pace from nine to 18 over the course of time.”
Photo: Sentinel/Clark Brooks
Walking after months of inactivity can be challenging. To get back into top form, start with stretching and work up gradually to prevent early-season golf injuries.
For the most part, golf is a relatively safe sport, but injuries can happen, especially because of not using proper form or technique. The keys of a good swing include good posture, a stable lower back, and a slow relaxed swing. An early-season injury, especially during cooler temperatures, can really set back a golfer for a few days to weeks.
“When it comes to a good golf swing, you think about having good posture and having a flat back,” Hahndorf says. “Have your hips tucked underneath you, have your knees bent a little and those arms straight down. Posture plays a role importantly there, because it's going to allow for that rotation.”
And remember to spend some time stretching again following when the round is over. “It's important to stretch before to warm up but also afterwards, so you can kind of get ahead of some of that soreness. Because it can be tough for the first couple rounds,” says Hahndorf. “Just maintain just a gentle stretching routine for five to 10 minutes a day to keep that low back, hip, shoulder mobility kind of where it was when you ended.”
A little soreness is expected early in the golf season. But any pain that lingers or gets worse might call for physical therapy. Touch base with your medical provider with any nagging concerns.
“Just take care of your body. If something hurts, pay attention,” Hahndorf says. “You know how things are supposed to feel. So, if it feels off make sure you're reaching out if you need to.”
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TAGS: golf injury prevention tips stretching routine, lower back pain golf season prevention, OSF HealthCare physical therapy golf injuries, how to prepare body for golf season
Tyler Stratman spent years in debilitating back pain, unable to walk a city block without stopping — until a minimally invasive spine procedure gave him his life back the same day he had surgery.
by Colleen Reynolds OSF Healthcare
PEORIA - After years of chronic pain stripped away his active lifestyle, 36-year-old Tyler Stratman of Clinton, Illinois, says he has finally reclaimed his life thanks to a specialized spine procedure now available in Central Illinois.
Stratman, who once ran several miles a day while living in Chicago, says his life changed dramatically when persistent back pain began about two and a half years ago. What started as discomfort escalated into debilitating immobility.
Active lifestyle disrupted by chronic back pain
I don’t think I slept for probably four to five days...
The pain prompted Stratman to completely stop his habit of running four to five miles a day.
“Even walking down the street to get Starbucks, my whole entire body would just kind of charley horse. I would have to stop in between blocks and kind of do hamstring stretches and things like that. And you know I was only 33 years old. And so, it was a huge, huge part of my life taken away.”
An MRI eventually revealed a severe herniated disc in his lower spine. At its peak, Stratman describes unbearable pain and sleepless nights.
“I don’t think I slept for probably four to five days,” Stratman explains. “I would have to go out in the middle of the night. We have a treadmill and I would have to go out at like three or four in the morning to walk just to relieve something – just so I wouldn’t feel pain.”
Minimally invasive spine surgery offers new option in Central Illinois
Photo provided
Dr. Sohail Syed, MD
After exhausting non-surgical options including physical therapy, steroid injections and chiropractic care, Stratman was referred to neurosurgeon Sohail Syed, MD, who specializes in minimally invasive endoscopic spine surgery.
Spine surgeons at OSF HealthCare Illinois Neurological Institute (OSF INI) Spine Institute perform approximately 1,000 spine surgeries each year, more than any other hospital system in the area and is the second largest program in Illinois. OSF HealthCare began using new minimally invasive spine surgery technology in June 2024, expanding treatment options for patients with certain spinal conditions. Since then, fellowship-trained spine surgeon Dr. Syed has performed 50 non-invasive spine surgeries using this advanced approach.
The endoscopic approach uses a small camera and specialized instruments inserted through a narrow pathway, avoiding the need for large incisions or significant tissue disruption.
Dr. Syed notes that in traditional spine surgery, surgeons often must remove bone and move a nerve aside to reach the problem area – steps the endoscopic technique can often minimize or avoid.
Endoscopic spine surgery reduces damage and recovery time
“Rather than going through all that, you can sneak underneath the nerve. And the endoscopic camera has an angle on it so it lets you look around the corner and work in the natural hole that exists in the spine without removing any bone or tissue and go right to the disc, remove the disc that’s pushing on the nerve or the bone spur and be in and out just using a one to two centimeter incision.”
Dr. Syed emphasizes that surgery is typically a last resort after conservative treatments fail but says Stratman was an ideal candidate due to both his condition and mindset.
“He was a great candidate for endoscopic spine surgery because of the type of disc herniation he had, the location, his age and his attitude,” Dr. Syed emphasizes, “He was really willing to do the work required after to get the best benefit from the surgery.”
Stratman ultimately chose the less invasive option that allowed surgeons to access his spine through a natural pathway while he remained partially awake. Though initially daunting, he says the decision became clear after years of suffering.
It offered him hope and following a two-and-a-half-hour procedure, the results were almost immediate.
Finding immediate relief
Non-invasive spine surgery
“It was an instant relief. The kind of like nugget charley horse I just felt like I had in my back for those years – it was just gone. I didn’t feel it anymore,” he explains.
Stratman was also relieved he didn’t have to travel to St. Louis or Chicago for the innovative surgical approach. He was back home the same day – seven hours after his surgery.
Dr. Syed notes that while some people experience immediate improvement, recovery timelines can vary depending on the severity and duration of nerve compression.
Photo: Courtesy OSF
Surgery removes whatever’s causing an injury, but Dr. Syed reminds people the procedure doesn’t repair injury.
The body has to heal on its own, and that can take time. For some older patients, Dr. Syed cautions it could mean a few months before they feel significantly better.
“While the nerve is being hurt, so is the muscle, so is the skin and for all of that to recover, it can take time – especially for older patients. So, if you wake up feeling great, that’s awesome. But if you don’t, give it at least three months.”
Now several months post-surgery, Stratman says he feels stronger and more mobile than ever.
“I’m better than I’ve ever been. I feel stronger than I ever have. My mobility is better than it ever has been. I feel more flexible and [I’m] sleeping fantastic.”
Stratman is not ready to start running again. Instead, he has adapted his routine with other forms of exercise, such as strength training and fast walking. He remains focused on long-term health.
For others facing similar decisions, both Stratman and Dr. Syed stress the importance of persistence, trust and informed care.
And for Dr. Syed, the ultimate goal is simple: meaningful improvement in patients’ lives.
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minimally invasive spine surgery Central Illinois | endoscopic spine surgery for herniated disc | OSF HealthCare spine surgery Bloomington | back pain treatment without major surgery Illinois
While protective equipment and rule changes have made strides in safety, injuries are an ever-present risk for novice to veteran football players.
Photo: PhotoNews Media/Clark Brooks
by Casey Cartwright Contributing Writer
Football, a sport celebrated for its intensity and athleticism, demands immense physical exertion from its participants. Players push their bodies to the absolute limit during games and practices. This high-impact nature makes football a source of great spectacle and, unfortunately, a source of frequent injuries.
The constant collisions, rapid direction changes, and explosive movements create a perfect storm for physical harm. From minor sprains to major structural damage, the risks are an inherent part of the game.
An awareness of the common injuries football players suffer from can help everyone involved, from coaches to staff, with prevention and treatment. It allows for better preparation, smarter play, and more effective recovery protocols when issues arise. This knowledge forms the foundation for a safer and more sustainable approach to a beloved sport.
Ankle Sprains
Ankle sprains are among the most frequent injuries that football athletes experience on the field. They happen when a player's foot rolls, twists, or turns in an awkward manner. This action can stretch or even tear the tough ligaments that help stabilize the ankle joint.
These injuries often result from sudden stops, cuts, or landing incorrectly after a jump. A player might step on another's foot or land on an uneven surface, causing the sprain. Proper taping or bracing can provide some support and possibly lower the risk of this injury.
Hamstring Strains
A hamstring strain occurs when a player overstretches or tears one of the hamstring muscles. These muscles run along the back of the thigh from the hip to the knee. This injury is quite common for players who need explosive speed and power for their position.
Sprints, jumps, or sudden accelerations can place excessive stress on these important muscle groups. A strain can range from a mild pull to a complete rupture of the muscle tissue. Warm-ups and flexibility exercises can help prepare the muscles for the demands of the game.
Concussions
Concussions represent a serious traumatic brain injury that affects brain function for a short time. They result from a forceful blow to the head or an impact that shakes the head. Helmets reduce skull fracture risk but do not completely prevent concussions from happening.
Symptoms include headaches, confusion, dizziness, and sometimes a loss of consciousness after the impact. Immediate removal from play and a thorough medical evaluation are necessary for player safety. Recovery protocols require rest and a gradual return to activity to protect brain health.
Strokes
Concussions can increase the risk of strokes due to the damage they inflict on blood vessels and the brain. The brain may experience swelling or disruptions in normal blood flow, which can lead to the formation of blood clots or hemorrhages. These complications greatly raise the likelihood of a stroke, particularly with repeated trauma or insufficient recovery time between injuries.
Learning the connection between concussions and strokes highlights the critical importance of proper diagnosis, treatment, and monitoring of head injuries to prevent long-term neurological consequences. Understanding the key aspects of stroke recovery will ensure the best possible outcome for the individual.
Knee Ligament Injuries (ACL Tears)
An anterior cruciate ligament, or ACL, tear is a devastating injury for any football player. The ACL is a key ligament inside the knee that provides stability during rotational movements. This injury often requires surgery and a long rehabilitation period for the athlete to return.
These tears typically happen without contact during a sudden change of direction or a sharp pivot. An athlete might also suffer an ACL tear from landing awkwardly from a significant jump. Strength programs that focus on the lower body can help build support around the knee.
Quadriceps Strain
The quadriceps are a large group of muscles located at the front of the thigh. A quadriceps strain, or a pulled quad, is a tear in these important muscles. This injury often occurs during explosive movements like kicking, jumping, or sprinting down the field.
Players may feel a sudden, sharp pain in the front of their thigh upon injury. The severity can vary from a small tear to a complete rupture of the muscle. Adequate warm-up routines and proper conditioning help lower the risk of such a strain.
Achilles Tendon Injuries
The Achilles tendon connects the calf muscles to the heel bone, a vital link for movement. An Achilles tendon injury can range from inflammation, known as tendonitis, to a full rupture. These injuries can sideline a player for an extensive amount of time, sometimes an entire season.
A rupture often feels like a kick to the back of the leg, with sharp pain. It usually happens with a sudden push-off motion, a common action in football plays. Proper stretching and avoiding overexertion are key preventive measures for athletes to take.
Shoulder Dislocations
A shoulder dislocation happens when the top of the arm bone pops out of the shoulder socket. Football players, especially quarterbacks and linemen, face this risk from falls or direct hits. This type of injury causes severe pain and makes the shoulder joint completely immobile.
Immediate medical attention is necessary to put the bone back into its proper place. Rehabilitation focuses on the restoration of strength and stability to the shoulder joint. Exercises that strengthen the rotator cuff muscles can help prevent future dislocation events.
Wrist and Hand Fractures
Fractures to the wrist and hand are some of the most common injuries football players suffer from due to the nature of the sport. Players use their hands for blocking, tackling, and catching, which exposes them to high impacts. A fall onto an outstretched hand is a frequent cause of a wrist fracture.
The small bones in the hands and fingers are also vulnerable to breaks from hits. Protective gear like gloves can offer some padding, but cannot eliminate the fracture risk. Treatment depends on the bone and the severity, sometimes needing casts or surgical intervention.
Groin Pulls
A groin pull is a strain of the adductor muscles on the inside of the thigh. These muscles are essential for movements that bring the legs together and for stabilization. Sudden changes in direction or quick side-to-side movements can cause this painful injury.
The pain is usually felt in the inner thigh area and can be quite sharp. Rest and ice are the initial treatments, followed by gentle stretching and strengthening. A thorough warm-up is an effective way to prepare the muscles for intense activity.
Football remains a physically taxing sport, and injuries are an unfortunate reality of the game. The list of common ailments, from ankle sprains to severe ligament tears, is extensive. Each injury presents a unique challenge for the player, demanding specific treatment and a dedicated recovery process.
While protective equipment and rule changes have made strides in safety, the fundamental risks persist. The path back to the field is often long and requires discipline, patience, and expert medical care. The goal for every team should be to minimize these risks through smart training, better equipment, and a deep respect for the physical toll the game takes on its athletes.
Casey Cartwright is a passionate copyeditor highly motivated to provide compelling SEO content in the digital marketing space. Her expertise includes a vast range of industries from highly technical, consumer, and lifestyle-based, with an emphasis on attention to detail and readability.
TAGS: Concussion can increase stroke risk later in life, the dreaded ACL tear is season-ending injury, football injuries happen frequently to athletes, Common football injuries for high school students athletes
PEORIA - Each winter, flu activity tends to rise just as families begin gathering for the holidays. This year is no exception. National surveillance data shows influenza circulating in many regions of the country, with ongoing activity expected through winter.
As travel, school breaks and holiday events increase, health experts emphasize planning ahead to stay well.
Navigating flu season during the holidays
“We're in a unique part of the year. We had Thanksgiving and we're going into the Christmas and New Year holiday. We have schools on breaks and people traveling,” says Doug Kasper, MD, infectious disease specialist with OSF HealthCare. “We notice nationwide that when there's viral activity on the coasts, it will eventually find its way into every part of the area, which includes Central Illinois.”
Health organizations such as the U.S. Centers for Disease Control & Prevention (CDC), the American Academy of Pediatrics (AAP) and the Illinois Department of Public Health (IDPH) are also urging families to stay alert to flu symptoms and take steps to protect themselves.
Flu vaccine helps preserve normal routines
For many families, staying healthy during the holidays means protecting not only themselves but also older adults, infants and immunocompromised relatives.
“People will start to travel and be around older and younger family members as families congregate. We want people to protect themselves but also be able to enjoy those activities without getting sick,” Dr. Kasper says. “It's also a time where kids are bringing home infections from school. So, we want our kids to be in school and participate in activities. Anything we can offer them to help keep them in their normal routine is beneficial, which includes flu vaccines for our children.”
Flu vaccination remains the best way to reduce severe illness and disruption, which is especially important for school-aged children whose attendance affects the whole household.
When you're sick, staying at home matters
While vaccination reduces risk, the flu can still spread quickly – especially in places where people gather. That’s why knowing when to stay home remains essential.
“If you are sick, you need to stay home. Especially in our school populations, it's hard when a child is sick. Maybe they're borderline and you don't know how sick they are, it's hard to remain home,” Dr. Kasper says. “We see a lot of infections that start at the level where we congregate. Whether that's at school or a medical facility, it will find its way into our homes. So, the way to try and address that is that if you're sick, particularly if you have a fever, is to stay home. At least be without a fever for 24 hours before resuming normal activity.”
Public health agencies echo this guidance, advising families to keep children home from school when they have a fever, vomiting, severe cough or other flu-like symptoms.
Flu symptoms can come on suddenly and vary from person to person. Common flu symptoms include:
Fever
Muscle or body aches
Extreme exhaustion or fatigue
Headache
Cough
Runny or stuffy nose
Sneezing
ometimes a sore throat
Vomiting or diarrhea
Fever and body aches often last for three to seven days. Cough and fatigue may last for two weeks or more.
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TAGS: Oakwood girls drop two games at tournament, St. Joseph-Ogden wins by 14 at State Farm tournament, Champaign Central sweeps holiday tournament games on Saturday,
A free Tai Chi for Arthritis series begins Jan. 14 in Savoy, offering residents a proven way to improve balance, reduce pain and boost mobility.
SAVOY - There’s a moment in life when many of us realize our bodies aren’t bouncing back the way they used to. Maybe it’s a stumble on the front step, a stiff knee that wasn’t there last year or the kind of stress that lingers long after the day is done. For a growing number of adults, the answer to those creeping reminders of age isn’t found in a gym or a pill bottle - it’s in the slow, deliberate movements of tai chi.
You may want to carve out time this winter for a special tai chi series built specifically for arthritis relief and fall prevention.
Vlada Karpovich/PEXELS
One of the most profound benefit to practicing Tai Chi is perhaps the simplest: preventing falls. There are a number of other positive benefits like enhanced strength and mobility, a boost in cardiovascular health, and reduction in stress and anxiety that make learning simple Tai Chi movements more than worthwhile.
The University of Illinois Extension office is inviting members of the community to “experience a gentle, yet powerful way to improve your strength, flexibility, and balance while reducing pain and fall risk.” The upcoming program is based on Tai Chi for Arthritis, developed by Dr. Paul Lam and recognized by the Centers for Disease Control and Prevention as an evidence-based and effective approach.
Family Life Educator Emily Harmon and Nutrition and Wellness Educator Rachel Mannen will lead the weekly sessions, which are tailored to help participants “boost mobility, ease discomfort, and support lifelong wellness.” No matter one’s experience level, it’s never to late to start practicing Tai Chi.
Classes will meet Wednesdays from 12:30-1:30 p.m. in the Windsor Court room at the Windsor of Savoy, 401 Burwash Ave., beginning Jan. 14 and running through April 29, 2026. Dates include Jan. 14, 21 and 28; Feb. 4, 11, 18 and 25; March 4, 11, 18 and 25; and April 1, 8, 15, 22 and 29.
Space is limited, and because each session builds on the previous one, organizers encourage participants to attend consistently to get the full benefits of the series. Although the program is free, registration is required. Community members can sign up at go.illinois.edu/taichisavoy or call 217-333-9260.
tai chi classes for older adults in Savoy, evidence-based fall prevention tai chi program, Tai Chi for Arthritis course Illinois, gentle mobility classes for seniors Champaign County, winter wellness programs for aging adults
If you exercise outside, wear proper clothing and know your limits. During outdoor activities, take breaks and go with a buddy. Keep a close eye on kids who may not realize how cold they are.
Photo: Anastasia Nagibina/PEXELS
One way to beat the cold this winter is to dress in layers. Older adults, people who work or do activities outside are at a higher risk of suffering from cold weather injuries.
by Tim Ditman OSF Healthcare
Photo provided
Maddy Draper, APRN
DANVILLE - It’s the dead of winter, and you need to run to the mailbox or let your dog out. It’s just a minute, you think. A sweater and sandals will be fine.
Not so fast, says Maddy Draper, APRN, a health care provider at OSF OnCall who sees cold weather injuries often. She says exposure to frigid temperatures can have serious consequences.
Types of cold weather injuries
Frostnip: Draper says this is a mild form of frostbite where exposure to cold temperatures turns the skin pink or red. Your skin may feel burning or numb.
“The numbness typically goes away with rewarming,” Draper says.
Frostbite: This is a more severe case of cold exposure. Your skin may be numb and appear yellow, white, gray or black. It may feel waxy and have blisters.
Hypothermia: This is when the body’s temperature drops below 95 degrees.
“There are different stages,” Draper explains. “The first is our natural response of shivering. It gets more severe. The person may get confused and have lethargy, memory loss and slurred speech. It can lead to a coma and death.”
Inside, too?
Yes, there’s a risk for these injuries inside, too, Draper says. Notably, there have been cases of infants getting hypothermia.
“The room may be too cold, and they’re not dressed appropriately,” Draper says. “If they’re in a bassinet or crib with just a onesie and it’s cold, that can lead to hypothermia.”
Signs of infant hypothermia are bright red skin and decreased energy. Sleep experts use a thermal overall grade scale (TOG) to suggest how much clothing a baby should wear to sleep depending on the temperature of the room.
Treatment
Draper says she usually sees cases of frostbite and hypothermia sent to the emergency department. Providers will rewarm you with warm water or blankets and may provide warm liquids to drink, warmed oxygen through a mask and nasal tube or heated fluids through an intravenous line (IV) or other methods. Medication can also help with pain and blood flow.
“The hospital has more imaging resources to see the impact of the tissue damage,” compared to urgent care, Draper says.
For frostnip, you can take steps to warm up at home.
“It’s not as fast as possible. It’s not as hot as possible. It’s just that gradual warming,” Draper says. “Get off your cool or wet clothes immediately. You don’t want to stick your hands or feet into hot, steaming water. Just warm water.”
That’s because hot water can burn your skin. And if your skin is numb, you may not feel the burn before the damage is done. If water is not available, you can place your hands in your armpits. And handle the sensitive skin gently. Don’t rub or massage it. If your feet are affected, get off your feet.
Prevention
Draper says older adults, people who work or do activities outside (like hunters or hikers), unhoused people and people with medical conditions (like peripheral artery disease, diabetes and Raynaud’s disease) are at a higher risk of cold weather injuries. Getting stranded in a vehicle without proper protection is also common in the winter. Drinking alcohol or using drugs may lead to you losing consciousness outside. And smoking impacts blood circulation, putting you at a higher risk, Draper says.
Some ways to beat the cold:
Dress in layers. You can always take a layer off, but you can’t put one on if you leave it at home. Make a hat, scarf, gloves and winter boots part of your wardrobe. Make sure the clothes aren’t too tight to allow for blood circulation. And look for water-resistant garments when buying clothes.
Have winter weather supplies, like blankets, flares, a first aid kit and food, in your vehicle.
Be well fed and hydrated. Body fat, though unhealthy in excess, helps us stay warm. For drinks, avoid alcohol and caffeinated beverages.
During outdoor activities, take breaks and go with a buddy. Keep a close eye on kids who may not realize how cold they are. Come inside to change from wet to dry clothes. Let others know your plans and when you’ll be back. If you’re not back in time, that’s a sign you may have fallen victim to the cold, and help should be sent.
Key takeaways:
Cold, snowy weather makes it more difficult to exercise. The tips above will help you stay active.
Exercise in the daylight. It's a mood boost and is safer.
If you exercise outside, wear proper clothing and know your limits.
Indoor workouts can make use of your surroundings, like using water bottles as weights. Make sure there is nothing that would cause injury, like a slippery floor.
Exercising outdoors is a primo mood booster. Don't be afraid to try new outdoor activities if the weather allows it.
by Tim Ditman OSF Healthcare
PONTIAC - Fall and winter mean picturesque, snowy scenery. But the season’s weather can make working out more difficult. Normally dry sidewalks are replaced with ice. Or you may be snowed in entirely and unable to get to the gym.
It’s important to exercise year-round for your physical and mental health. Clare Spires, an exercise physiologist at OSF HealthCare, has some tips to stay active in the winter.
Before you even pick up a weight or lace up the running shoes, set standards for yourself.
“Even if you can just make the goal to do something that day,” Spires says. “It doesn’t need to be an hour or hour-and-a-half workout. It can be 30 or 45 minutes. It can be at home, at a gym or outside. But just making those goals possible and achievable.”
Workout in the daylight
This can give you a mood boost and, if you’re outside, ensure you have enough light to be safe. Try working out on your lunch break or just when you have 20 minutes to spare, Spires suggests.
If the outdoors is not nasty (like a blizzard), a walk or run outside is doable, Spires says. Just keep your safety in mind.
“Check the weather forecast. Use shoes that have more traction for those slippery sidewalks. Stay hydrated. Dress appropriately,” Spires advises.
Proper attire includes layers of sweat-wicking fabrics, and gloves and hats to warm your hands and head. Also, have a safety plan that includes access to first aid and a phone. Workout with a buddy when you can.
Also, know your limits. Spires says if you wouldn’t go to the gym for two hours, don’t shovel snow for two hours. Do it in five-to-10-minute chunks.
“We also use something called the rate of perceived exertion (RPE) scale,” Spires explains. “It’s one to 10. Ten would be the hardest exercise you’ve ever done. One is just sitting on the couch. We ideally like people to stay in that four to six moderate intensity range. So, if you think shoveling snow is in the four to six range and not creeping up to an eight or nine, that would be appropriate for you to do.”
On the positive side, Spires adds that depending on your location, you can branch out and try workouts like snowshoeing, ice skating or sledding.
“It’s fun to try new hobbies that are going to get you more active,” Spires says.
When snowed in and working out in your home, use your surroundings to your advantage. For example, Spires suggests going up and down the stairs a few times with breaks in between.
“You can do different body weight exercises like jumping jacks or squats,” Spires adds. “You can get creative and use soup cans, water bottles or even bottles of hairspray to add a little bit of weight or intensity to your workout.”
Just like working out outside, Spires says to be aware of your surroundings. Am I on carpet or hardwood, which may be slick? Is there a stray cord or a wandering child I could trip on? Is there a counter or dresser nearby for me to catch my balance?
Key takeaways:
Cold, snowy weather makes it more difficult to exercise. The tips above will help you stay active.
Exercise in the daylight. It's a mood boost and is safer.
If you exercise outside, wear proper clothing and know your limits.
Indoor workouts can make use of your surroundings, like using water bottles as weights. Make sure there is nothing that would cause injury, like a slippery floor.
Despite rising obesity, fresh produce in the U.S. is safer than ever thanks to strict standards and food safety systems
Photo: Vitaly Gariev/Unsplash
Family Features - As concerns about childhood obesity and chronic disease reach crisis levels, public health experts are urging Americans to eat more fresh produce.
For the first time in history, more children worldwide are obese than underweight - a reversal driven largely by diets dominated by ultra-processed foods and a shortage of fresh fruits and vegetables, according to UNICEF. It's not just an issue impacting children. In the United States, adult obesity rates have hovered at approximately 40% from 2021-2023, according to the Centers for Disease Control and Prevention.
Fresh produce in the United States has never been safer with extensive federal requirements for leafy greens. Farmers and produce companies have also taken food safety concerns seriously, investing heavily in prevention, testing and traceability systems. Many farmers and food companies voluntarily comply with industry-wide standards. For example, in California, the Leafy Greens Marketing Agreement (LGMA) sets measurable and verifiable standards for the produce industry, further enhancing food safety.
The numbers tell a compelling story about both safety and benefits. Americans consume 130 million servings of leafy greens every day, according to the Western Growers Association. Meanwhile, the evidence linking leafy green consumption to better health outcomes continues to mount.
Research published in the journal "Neurology" found eating approximately one serving per day of leafy greens was associated with slower cognitive decline - equivalent to being 11 years younger in age. A study by the "Institute for Functional Medicine" discovered diets rich in leafy greens sparked DNA changes that reversed biological aging by up to 3.23 years.
The cardiovascular benefits extend beyond mortality reduction. A study published in the "European Journal of Nutrition" found consuming 1.5 cups of leafy greens daily could help prevent heart disease in older adults. As has long been documented in medical literature, consuming more fruits and vegetables is associated with lower mortality rates.
"This isn't just about adding years to your life; it's about maintaining quality of life and independence as we age. It's also important to remember that," said Dr. David Acheson, a medically trained food safety expert who previously served in leadership at both the FDA and USDA.
Access to fresh produce has also never been more convenient or varied. From bagged salads and pre-cut vegetables to ready-to-eat fresh cut fruit bowls or vegetable trays, there are countless ways to incorporate healthy foods into diets. These options reduce barriers to healthy eating by eliminating prep time and providing portion-controlled servings that help minimize food waste while making nutritious choices more accessible. This means the real challenge is translating this abundance of fresh produce into better dietary habits and improved public health.
In a nation grappling with obesity, diabetes, heart disease and cognitive decline, doubling down on fresh produce isn't just good advice. It's a public health imperative.
TAGS: fresh produce health benefits, leafy greens cognitive decline research, obesity prevention through diet, food safety standards for produce, cardiovascular benefits of leafy vegetables
After sweeping four sectional matches, Champaign-Urbana mixed doubles squad will represent Illinois at the USTA Nationals in Florida.
by Clark Brooks
Sentinel Sports
INDIANAPOLIS - Kai Wang’s 18-and-over 7.0 mixed doubles tennis team is headed to Orlando after a commanding performance at the Midwest USTA sectional tournament in Indianapolis. The Champaign-Urbana squad swept through four matches over the weekend, dropping only five sets out of 26 played, to punch its ticket to the national championships set for Oct. 31–Nov. 2 at the USTA National Campus.
Mixed doubles competition pairs one male and one female player, combining their strengths on the court. The combined rating of both partners can’t exceed 7.0, and their individual numbers usually can’t differ by more than one point. Common pairings include a 3.5 player with another 3.5, or a 4.0 with a 3.0.
"Everyone is super excited about going to nationals," Wang said. A three-year veteran USTA team captain, he has led three other teams to sectional competition this year. In addition to his four team, a software developer by day, also plays on two other tennis teams. "It has always been challenging for a Champaign team to get out of sectionals. This year's sectional was very strange."
Wang said the top perrenial top team from Michigan did make it out of the state this year and the Wisconsin team was without some of their best female players due the timing of the sectional championship on the calendar.
Teams typically compete on three doubles courts, with the strongest pairing on Court 1 and the weakest on Court 3. Captains sometimes shift strategy, placing stronger teams on the No. 2 or No. 3 court. To win a team match, a squad must secure victories on at least two courts.
The victory is a glowing mark for the twin-city tennis community. Wang’s team is the first Champaign-Urbana squad to reach a national USTA event since 2014, when Dee Deschler guided a women’s 55-and-over team to Nationals. This year’s group qualified for sectionals after capturing the Illinois state crown on Sept. 13 with a hard-fought 2-1 decision.
Competing at the West Indy Racquet Club, the Champaign-Urbana squad opened with a 2-1 victory Friday against Wisconsin’s state champions, Team Putti. Saturday brought back-to-back sweeps as Wang’s side rolled past Indiana’s Team Inselberg and Michigan’s Team Armante, both by 3-0 margins. On Sunday, with a trip to Florida at stake, they sealed the deal in a 2-1 triumph over Ohio’s state titleholders, Team Ung.
Strong performances carried the weekend, including undefeated 3-0 runs by doubles pairs Chris Sarol and Kyo Nakanishi, and Minsun Kim and Angad Mehta. Their consistency proved to be a key factor in the team’s sectional success.
Wang said Nakanishi was a great addition to the team this year. The Japan native has won nine of her 12 matches since starting USTA competition this summer.
"Chris has really improved this year," he added. Sarol, a former Champaign Centennial standout, is one of the top 4.0-rated USTA players in the Mid-South Illinois region. Having played 36 matches this year, he secured victories in 31 of them. "They are really good together."
Wang highlighted Mehta and Kim as his top doubles pairing.
"Angad and M.K. are our strongest team," he said. "Angad is one of the strongest 3.5 players in our area. M.K. will probably get bumped up [to the next USTA level] next year."
Mehta, an assistant professor of chemistry at the University of Illinois, said he was proud of the team’s accomplishment and grateful for the opportunity to be part of this season’s journey.
"I can’t stop thinking about this - our little team from rural Illinois, based in the middle of cornfields, becomes a state champion, then goes on to beat every other state champion at sectionals, and is now on our way to nationals," he said. Thanking his teammates, he added, "What an incredible story this is. To assemble a group like this is quite incredible."
Mehta said he is looking forward to competing on the nation’s biggest stage against teams and players from across the country.
"It should be really cool."
The roster of the advancing Champaign-Urbana team includes: Kym Man, Angad Mehta, Su A Lee, Kai Wang, Kyo Nakanishi, Jooyen Kim, Paul Cheung, Chris Sarol, Lisa Ainsworth, Ben Lee, Minsun Kim, Sung Min Moon, Teri Scaggs, Noel Castro, Patrick Hammie, and Karolyn Smith.
Box Scores:
Team Wang vs Putti, Wisconsin FINAL: 2-1
#1 - Prathap Palaniswamy/Megan Prahl def Jooyen Kim/Kai Wang - 6-3, 6-2
#2 - Kyo Nakanishi/Chris Sarol def Abtin Molavi/Molly Moritz - 6-4, 6-1
#3 - Paul Cheung/Minsun Kim def Amberlee Baugus/Hung Mahn Nguyen - 6-3, 6-3 Team Wang vs Inselberg, Indiana FINAL: 3-0
#1 - Sarol/Nakanishi def Shelby Ackerman/Alex Aukerman - 6-3, 4-6, 1-0
#2 - Angad Mehta/Minsun Kim def Ashley DeMello/Jacob Lewis - 6-2, 6-1
#3 - Noel Castro/Kym Man def Mallory Inselberg/Damon Grothe - 6-1, 6-1 Team Wang vs Amante, Michigan FINAL: 3-0
#1 - Mehta/Kim def Yvonne Boucher/Patrick van Tuinen - 6-1, 6-3
#2 - Castro/Man def Gary Arp/Pam Kloet - 6-0, 6-2
#3 - Teri Scaggs/Sung Min Moon def Joe Morris/Nicole Morris - 6-2, 6-1 Team Wang vs Ung, Ohio FINAL: 2-1
#1 - Denise Hwang/Phong Nguyen def Castro/Man - 6-3, 3-6, 1-0
#2 - Sarol/Nakanishi def Eileen Connell/Craig Nine - 6-1, 6-2
#3 - Mehta/Kim def David Blond/Marybeth Esposito - 6-2, 6-3 More stories ~
Research has found that some soups have antibacterial properties that can help with any illness.
by Tim Ditman OSF Healthcare
ALTON - Sore throats: they’re pesky. They’re not just a winter thing (hello, spring allergies). And they can turn serious, such as strep throat.
Isha McConkey, DO
Do a web search for at-home remedies, and you’ll get a lot of results. Which ones work? Which ones might feel good in the moment but don’t get the job done? Isha McConkey, DO, a family medicine physician at OSF HealthCare, has your checklist:
Ice cream: Dr. McConkey doesn’t recommend it.
“I know it feels good. But it will increase mucus production in most people. That’s going to exacerbate the [throat] irritation,” she explains. “We also don’t want a lot of sugar,” which could lead to cavities.
In fact, Dr. McConkey says this logic applies to dairy foods overall. Skip them come sore throat time.
Popsicles: These are OK, Dr. McConkey says. Just go for a sugar free or fruit juice-infused option.
Cough drops: Choose cough drops with xylitol, a sugar alternative, Dr. McConkey says.
Honey: “It’s excellent,” Dr. McConkey says. You’re still getting sugar, though, so don’t guzzle it. Try making a drink with hot water, honey and lemon. Or incorporate honey into your tea.
“You can even add a little cayenne pepper. In some types of sore throats, it may make it worse. But most people find it can be very soothing. It has some numbing properties,” Dr. McConkey adds. But don’t take that as a license to eat spicy food. The acidity in tacos, for example, might cause throat irritation.
Soups: Pop that chicken noodle soup in the microwave, Dr. McConkey says. She says research has found that some soups have antibacterial properties that can help with any illness. Opt for a low sodium can.
Salt water: You’ve probably seen online videos or heard the tactic passed down by family members. Yes, it can help, Dr. McConkey says. Gargling salt water can decrease swelling, she says. Try it before you drink your tea or before you go to bed to help get a restful night.
More stories worth reading ~
Some things to watch for that might prompt you to see a health care provider about sleep apnea.
Photo: Kampus Production/PEXELS
by Tim Ditman OSF Healthcare
URBANA - Here’s another reason to pay attention when your partner complains that you’re snoring or gasping for air at night: sleep apnea – repeated episodes of stopped or slowed breathing during sleep – and stroke go together in more ways than you think.
Leslie Ingold, RN, MSN, a regional stroke navigator at OSF HealthCare, says sleep apnea decreases blood flow to the brain, which can cause a stroke. Conversely, she says people who have suffered a stroke can experience sleep apnea, typically in the first day or two.
Ingold also says people with obstructive sleep apnea (collapse of the upper airway) are twice as likely to have a hole in their heart known as a patent foramen ovale (PFO). PFOs can increase your stroke risk.
“One of the tests we do when [stroke] patients come to the hospital is an echocardiogram of the heart. A PFO is what we’re looking for. It’s that hole in your heart that doesn’t close properly when you’re a child,” Ingold says. “It’s actually what they look for in sports physicals when kids are in school. Listening for that extra ‘lub-dub’ in the heartbeat. Sometimes it’s not caught. We’re finding people in their 60s and 70s that have the hole. We can go in and get that closed.”
What to watch for
Some things to watch for that might prompt you to see a health care provider about sleep apnea:
Snoring. Ingold says watch for loud snoring or a pattern of snoring when you didn’t used to.
“When you can hear it through the wall,” she quips.
Waking up and gasping for air
Morning headaches
Excessive sleepiness, difficulty concentrating and irritability throughout the day. For kids, watch for hyperactivity.
Increased blood pressure
For stroke signs, experts want you to remember the acronym BEFAST. If there are irregularities in balance, eyes, face, arms or speech, it’s time to call 9-1-1.
Nighttime strokes
Ingold says one in four strokes happens in the early morning when you’re likely asleep. Those so-called “wake up strokes” can make things tricky.
Medicine like tenecteplase (TNK) must be given at the hospital within 4.5 hours of the onset of symptoms. If you suffer a stroke while you’re sleeping, there’s not a good way to know when symptoms started. So, health care providers must go by the last time you were well, which would be when you went to sleep.
“There are some other things that can be done,” Ingold says, if TNK is not an option. “If there’s a clot, we can take care of those up to 24 hours [since symptom onset.] We can see if there are early signs of brain damage and get you on the road to those kinds of procedures if you qualify.”
But a big takeaway message: if you have stroke symptoms like a severe or unexpected headache, don’t sleep it off. See a health care provider.
Sleep
Healthy sleep
You may need treatment like a continuous positive airway pressure machine (CPAP) for sleep apnea. But healthy sleep habits will go a long way, too. Ingold says you can try a four-week plan.
Week one: Commit to physical activity, especially if you work at a desk all day. Get up and take a short walk.
“Do some things that will make you ready for bed,” Ingold says.
Week two: Phone tactics. Move it away from your bed to charge overnight. Use an old-fashioned alarm clock instead of your phone’s alarm. Turn your phone over. All of these make you less tempted to look at the device and take in blue light that inhibits sleep.
Week three: Create a morning routine.
“It doesn’t have to be anything fancy,” Ingold says. “Your alarm goes off. You walk over to check the phone you’ve placed on the other side of the room. Maybe grab a cup of coffee and give yourself five to 10 minutes. Read a devotion. Do some meditation.”
Week four: Not just the phone. Ditch all devices as bedtime approaches. Read a book or listen to a podcast instead of clearing the Netflix queue.
Other tips for healthy sleep:
Avoid long naps during the day. If you must nap, experts say to keep it under three hours.
Make your home’s lighting natural: bright during the day, darker as night approaches and dark at night.
Avoid large meals, caffeine and alcohol before bed.
If you are a light sleeper, things like earplugs and an artificial noise machine can help.
Dr. Ovadia says microplastics may have negative effects on testosterone in men and estrogen and progesterone in women. This could mean reduced muscle mass and libido for men.
Photo: Pete Linforth from Pixabay
A turtle makes his way over a mound of decaying plastic bottles on a beach. The byproduct from the decay are called microplastics or nanoplastics, which are incredibly small pieces of plastic that can get into our body. Scientists don’t fully understand microplastics’ impact on the human body. A lot of research is needed to determine the negative impact on our health.
by Tim Ditman OSF Healthcare
URBANA - From news reports to social media blurbs to medical studies, they’ve been in the public eye a lot lately. And experts say that likely won’t change.
We’re talking about microplastics or nanoplastics, incredibly small pieces of plastic that can get into our body.
Photo provided
Philip Ovadia, MD
So, how concerned should we be? Philip Ovadia, MD, a cardiothoracic surgeon at OSF HealthCare, says this issue will continue to be studied for years. But there are things you can do now to optimize your health and reduce your risk of problems.
“We’re increasing our understanding of the toxins in our environment. Our environment has become more toxic, and that’s a challenge to our health,” Dr. Ovadia says. “The best thing for people to do is to control what you can control. What are you eating? What are you using on your body? What is your lifestyle like? How active are you?”
Where do microplastics come from? What harm can they do?
Dr. Ovadia says microplastics can be purposefully manufactured as part of a product. Toothpaste and skin exfoliants are examples. Or, microplastics can occur when larger plastic products, like water bottles, break down. The microplastics can then get into our environment, such as ocean water or our foods and drinks.
“There’s even some evidence that these things can spread in the air, and we can breathe them in,” Dr. Ovadia adds.
Dr. Ovadia points to three areas where ingesting microplastics could be cause for concern.
Intestines: Dr. Ovadia says microplastics can irritate our intestines, leading to inflammation of tissue and a condition called leaky gut.
“That’s when we get a breakdown of the barrier that lines our intestines. That allows some things in our food that aren’t supposed to get across into our bloodstream to get into the bloodstream. Many of these things set off inflammation in the body,” Dr. Ovadia says.
Endocrine system: Dr. Ovadia says microplastics may have negative effects on testosterone in men and estrogen and progesterone in women. This could mean reduced muscle mass and libido for men. For women, it could mean changes in the menstrual cycle, an increased infertility risk and, for young women, earlier start of puberty.
Blood vessels: Dr. Ovadia points to a 2024 study where experts looked at plaque removed from the carotid artery (located in the neck) of study participants.
“For over half of the people, there was evidence of microplastics in those plaques. Furthermore for the people who had those microplastics, over the next three years they had a four-and-a-half times increased risk for a heart attack, a stroke or dying,” Dr. Ovadia says.
“It doesn’t prove that the plastics are causing the problems,” Dr. Ovadia adds. “But it’s certainly concerning data. And I, as a heart surgeon, start to worry. If we see these in plaques in arteries in the neck, are they also in the plaques in arteries of the heart patients I operate on?”
Photo: Sentinel/Clark Brooks
Heating food in certain types of plastic containers can be harmful due to the leaching of chemicals into the food. Microwaving food in plastic, especially those not specifically labeled as microwave-safe, can cause chemicals from the plastic to transfer to the food
What should I do?
So, do we need to panic about microplastics? Should the health concerns be akin to smoking?
Not now, Dr. Ovadia says. He reiterates that studies on this topic are in the early stages, and experts don’t fully understand microplastics’ impact on our health.
“It’s an unknown risk at this point,” he says.
But, there are small, everyday steps you can take to reduce the risk of microplastics entering your body.
Drink from a glass or stainless steel bottle, not a plastic bottle.
Use a good water filtration system. That could be built into your home’s water supply, or you could purchase a filter to attach to your faucet or water bottle.
Make food choices that minimize your exposure to plastic wraps and containers. Think the to-go boxes you get at a restaurant. Instead, eat more fresh, non-packaged food. Find these in the outer aisles of the grocery store.
“Eat the things that grow in the ground, and eat the things that eat the things that grow in the ground,” Dr. Ovadia says with a smile. “That’s how I always explain it to people. Try eating more whole, real food. That will minimize your exposure to microplastics.”
Look into the cosmetics and toiletries you use. Dr. Ovadia admits the jargon on a label can be difficult to understand. Instead, research the brands themselves. If, for example, a toothpaste brand is pledging to reduce microplastics in their products, it’s a green flag.
