How to ease cold symptoms: Expert advice from OSF HealthCare’s Dr. Kimberly Walker

Family medicine physician Dr. Kimberly Walker of OSF HealthCare offers practical ways to manage seasonal colds and ease symptoms. She reminds parents that most colds resolve within a week or two but advises seeing a doctor if symptoms persist or worsen.

by Matt Sheehan
OSF Healthcare

Dr. Kimberly Walker

BLOOMINGTON - Runny noses, sore throats and coughs are back in season.

For parents, it’s a yearly dance with kids at school and family gatherings that help spread germs, colds and viruses. Since it’s impossible for every person to avoid this, how can we minimize the severity of your symptoms? That’s where Kimberly Walker, MD, a family medicine physician at OSF HealthCare, comes in with some helpful advice.

Over-the counter options

Not every symptom calls for a doctor’s visit, and if you address your signs early enough, Dr. Walker says the length of your cold can decrease drastically.

“Within the first 24 hours, you can take Zinc lozenges,” Dr. Walker says. “That helps inhibit the amount of the virus that’s getting into your cells and body. But it’s only working within that first 24 hours.”

For children and adults alike, Dr. Walker offers another easy to find alternative that can provide relief.

“We’ve used this for many years, the Vick’s VapoRub. Luckily, it doesn’t sting or burn as much anymore. They have the creams and rubs which are a great source to use for your children to breathe easier and to sleep easier.”

Another option that has some health benefits? Celery.

“It has properties where it will numb the back of the throat and helps with sore throats. So, you can give them celery and peanut butter, ants on a log, right? It’s a good treat and helps with their sore throat,” Dr. Walker adds.

How to treat children with a cold

First and foremost, hand hygiene is key. Turn it into a fun game with your children at home. Remind them to cough into their sleeve and not out into thin air, spreading viral particles around.

“In children we want to make sure they’re well hydrated. Make sure they’re drinking plenty of fluids, particularly water and not sugar beverages. For any body aches or fevers they may have, given them Tylenol,” Dr. Walker says. “You can also do children’s Motrin, and cycle that with the Tylenol. Usually those are weight-based dosing, so make sure you know how much your child weighs and pay attention to the directions on the medication boxes.”

For babies, medicine isn’t always an option. Dr. Walker offers some advice for caregivers to provide comfort to infants with a cold.

“The biggest thing is going to be nasal irrigation with saline and making sure their airways are clear of mucus,” Dr. Walker says. “Really suctioning and getting those airways clear is very important for them.”

How can decongestants help?

“This is going to be a self-limited illness. Decongestants are going to help you breathe better,” Dr. Walker says. “You can also use an antihistamine with the decongestant, something like Claritin-D. It is something that will help you breathe better and rest better.”

But when you’re walking the pharmacy aisle seeing a bunch of different options, how can you choose? Dr. Walker has some tips.

“Afrin is a good decongestant to use, but you can only use Afrin for three days. Flonase is an intranasal steroid, but Flonase has been proven in studies not to help in the common cold. It is helpful with allergies, though,” Dr. Walker adds.

Colds and viruses tend to last one to two weeks. If your symptoms are more serious or linger on much longer than that, reach out to your primary care team and schedule an appointment.

Tagged: how to treat children’s colds at home safely, best over-the-counter remedies for cold and sore throat, OSF HealthCare cold and flu prevention tips, Dr. Kimberly Walker family medicine advice, natural ways to ease congestion and cold symptoms

Dodge colds and flu this winter with these simple habits and this fun recipe

Woman shopping at her local grocery store

Photo: Vitaly Gariev/Unsplash

During cold and flu season load up on fruits and vegetables to give your immune system a healthy boost. See the recipe for a Lemony California Grape and Beet Salad below you will want to try.

(Family Features) - You can hear it before you see it. That unmistakable hack-cough-sneeze echoes down the aisles at Aldi’s or Costco, and suddenly you’re weaving through like you’re in a germ-filled game of dodgeball, hoping no one sprays you with their “I’m fine, it’s just allergies” excuse.

Then at work on Tuesday morning, another barrage of coughing hurls your way, proving the germs really don’t take a day off. Cold and flu season has arrived, and for those determined to dodge the sniffles, the best defense starts with good habits: wash your hands often, eat smart, and steer clear of anyone who forgot how to cover their mouth.

Adopting a few healthy habits can go a long way toward avoiding the sniffles and sneezes. Start by talking with your health care provider about any concerns you may have then follow these lifestyle recommendations for natural immune system support.

Wash Your Hands

While it's probably the first rule you learn about getting sick as a child, washing your hands remains a critical first line of defense. Use warm, soapy water and rub your hands together for at least 20 seconds. Don't forget the backs of your hands, wrists and under your fingernails. Rinse off the soap then dry with a clean towel.

Commit to Healthier Eating

Foods like fruits, vegetables, nuts, seeds, legumes and whole grains are recommended by experts as essential foods for optimizing your immune system. Consider fresh grapes, a prime example of food that contains beneficial plant compounds linked to health benefits in humans.

Healthy cells are the foundation of good health, and the antioxidants and other polyphenols naturally found in grapes help protect the health and function of cells. The good news is that improving your diet doesn't require a complete overhaul - small steps such as swapping in fresh California grapes for processed snacks or simply adding a handful of fresh grapes to your day will add these beneficial compounds to your daily routine.

Or, you can add grapes to recipes like this Lemony California Grape and Beet Salad, a vibrant and fresh melody of color and flavor. Roasted red and yellow beets meet sweet and juicy grapes, peppery arugula and pumpkin seeds all brought together with a zesty lemon vinaigrette.

Studies suggest some grape compounds may positively influence immune function, including resveratrol and certain flavonoids. Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Grapes are also a good source of vitamin K, which may help support lung health.

Avoid Others Who are Sick

Along with washing your hands frequently, steering clear of people who are ill may sound like a no-brainer, but sometimes it's easier said than done. When loved ones, close friends or coworkers come down with a cold or flu, do your best to keep your distance and avoid touching items with which they came into contact. After bedtime routines with a sick child or afternoon meetings with an under-the-weather associate, thoroughly wash your hands and clean commonly used surfaces like doorknobs or conference room keyboards.

Prioritize Hydration: Even during cooler weather, staying hydrated remains important for immune health by keeping the body's defenses functioning properly. Drink water throughout the day, and for an extra dose, increase hydration by eating foods with high water content like grapes, which contain about 82% water. Find more health and nutrition information at GrapesFromCalifornia.com.

Photo provided"

Lemony California Grape and Beet Salad

Servings: 6

1/4 cup, plus 1 tablespoon, extra-virgin olive oil, divided
3 tablespoons lemon juice
1 tablespoon honey
2 cups peeled and sliced (1/8-inch thick) raw red and yellow beets, cut into small half-moons or triangles
1/2 teaspoon sea salt
3 cups halved red Grapes from California
1/2 cup roasted salted pumpkin seeds
2 green onions, thinly sliced
4 cups (3 ounces) baby arugula
freshly ground pepper, to taste

Heat oven to 400 F and line baking sheet with parchment paper. In large bowl, whisk 1/4 cup olive oil, lemon juice and honey; set aside.

Place sliced beets on prepared baking sheet and drizzle with remaining oil. Add salt and toss well to coat. Spread in single layer and bake 25 minutes, or until tender; let cool.

Add grapes and pumpkin seeds to bowl with dressing and toss well to coat. Add cooled beets, green onions and arugula. Toss lightly; season with pepper, to taste.

Nutritional information per serving: 250 calories; 5 g protein; 25 g carbohydrates; 16 g fat (58% calories from fat); 2.5 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 320 mg sodium; 3 g fiber.

TAGS: cold and flu prevention tips, immune-boosting foods, stay healthy at Aldi's, stay healthy at Costco, Champaign-Urbana winter wellness, how to avoid germs at work, healthy habits for winter, grapes for immunity, winter hydration tips, avoid getting sick in public, delicious grape and beet salad recipe

From chores to choices: Practical ways to build independence with your child

Practical strategies to encourage independence in children include giving age-appropriate responsibilities and letting kids navigate challenges on their own. Trust and guidance help them thrive.

Photo: Volant/Unsplash

Want to raise confident, capable kids? Children learn self-sufficiency through everyday opportunities. These experiences strengthen confidence, emotional resilience, and decision-making.

by Casey Cartwright
Contributor Writer

Children grow up so fast, as every parent is painfully aware. One moment your baby is babbling on the sofa, and the next they’re out the door on their way to their last day of school. Along the way, they become the person they’re meant to be, and you play a huge role in supporting their healthy development. Specifically, fostering independence in your child is a great way to set them up for confidence, resilience, and success later in life. You’re probably already doing more than you think to support this growth. But if you want to go even further, we’re here to help.

This article explores some practical ways to encourage independence in your child. We will discuss age-appropriate opportunities that help children develop problem-solving skills, self-confidence, and the ability to handle challenges. These small steps create a foundation that will serve them well as they grow. The best part of going through this process is that you’ll strengthen your relationship with your child. When kids feel capable and trusted, they’re more likely to come to you when they truly need guidance.

So where should you start? Well, think about your daily routines. What do you currently do for your child that they could also handle? For instance, if you pick out your child’s outfits, maybe they can take over that task. To make it easier but still foster their independent decision-making, you can let your child choose between two outfits that you lay out the night before.

Giving your child freedom in their free time is an important aspect of helping them feel trusted.

Now, turn your attention to the bathroom. Your kid’s independence in the space develops naturally when you make the room more accessible to them. Put a step stool by the sink and a toothbrush within their reach. Teach them how to wash their hands, then let them practice without hovering over their shoulder, counting to 20. Let them comb their hair each morning. These small tasks are usually manageable for small children, and they instill daily confidence through autonomy.

Aside from what your child needs to do to take care of themselves, consider what they can do to help out around the house. That’s right—chores. No kid likes chores. In fact, very few adults like chores. However, these tasks are golden opportunities for teaching your child to be independent because they foster practical skill development. Maybe they can set the table for dinner, pick up the living room each night, feed and water the dog, or put items on the grocery list when they run out. These are things every person must know how to do if they are to be truly self-sufficient, and teaching the jobs early gives your child a head start.

Then, there’s independence in recreation. Many parents want to watch their children like hawks at the playground or playdates, but it’s important that you prove to your little one that you trust their judgment. Let them pick their friends, say yes to sleepovers, have them decide their hobbies, and encourage all healthy interests, from painting to soccer. Naturally, you should be mindful of their safety and set boundaries when it’s necessary. But giving your child freedom in their free time is an important aspect of helping them feel trusted, which translates to a more independent mindset.

If you want to start small in this area, Christmas is coming up, and it’s a great time to give your child a gift that shows your confidence in their self-sufficiency. For instance, ride-on cars are great winter gifts for kids because the toy is mature yet safe. Your child can feel uniquely independent as they drive around the yard and neighborhood in a mini Jeep, and you can peacefully observe their safety from a distance.

You should teach your kid that independence includes asking for help when they need it.

Now, as your kid navigates these big and small opportunities for independence, they will probably run into problems. How you encourage them to overcome these obstacles is a valuable part of the process. When your child faces a minor challenge, pause before jumping in to fix it. For example, a puzzle piece that won’t fit can be a learning opportunity. Wait to see if your child figures it out. If they’re stuck, ask questions instead of providing solutions. You might inquire, “What happens if you turn it around?” Only step in with the answer if your child makes a thoughtful attempt before requesting your help. In doing so, you let them know that you trust their capabilities and that you are a resource, not an omniscient, overbearing problem-solver.

Frustration is an expected part of this process. Your kid will probably get very annoyed and even start to cry when they face problems. This is always distressing to see as a parent, and it makes many guardians immediately jump to the rescue with a quick fix and coddling. But that’s not going to teach your child how to handle challenges for themselves. After all, emotional intelligence is inextricable from true independence.

When your child melts down over a broken crayon, acknowledge their feelings. Say, “You’re really upset about your crayon breaking.” Then, guide them toward solutions without laying them out on the table. Ask, “What could help you feel better?” and help your child workshop.

Likewise, letting children experience natural consequences builds essential emotional resilience. If they forget their jacket despite you reminding them again and again, feeling chilly could be what they need to learn the lesson. Of course, be reasonable in what consequences you let your child endure. They don’t need to be rescued from manageable discomfort, but pain and authentic distress are not appropriate. In these cases, you should teach your kid that independence includes asking for help when they need it. Teach your child that requesting assistance with truly difficult tasks or outcomes shows wisdom, not weakness. This prevents them from entering or staying in dangerous situations.

Start small, stay consistent, and trust the process.

A final important consideration is knowing when your child is overwhelmed by self-sufficiency. Some kids latch on to every freedom and thrive, while others are much more hesitant to leave any part of the nest. You might encounter resistance as you encourage them to do things on their own, and this is normal. However, it might signal a need for more attention, not less freedom or more support. Remember to frame setbacks within the context of the bigger picture. On the whole, if you do your part to trust and empower your kid, they will grow up to be a confident, autonomous adult.

In the end, encouraging independence in your child will create an adult who can handle challenges, make good decisions, and maintain healthy relationships. The patience you invest now in letting your child struggle reasonably with age-appropriate tasks pays dividends in the years to come. Start small, stay consistent, and trust the process. Your child’s growing independence reflects your excellent parenting, not your decreasing importance in their life. You’re raising a capable human being who will always need your love and guidance—just in evolving ways.

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: how to teach kids independence, fostering independence in children, raising self-sufficient kids, age-appropriate chores for children, building confidence in children, helping kids solve problems, promoting emotional resilience in kids, parenting tips for independence, encouraging responsibility in kids, guiding children to be confident and capable

Letter to the Editor |
Don't Increase Hunger

Dear Editor,

The new administration has now cut billions of dollars from food stamps (SNAP) in the budget. This is cruel. This will take food away from the hungry, including children and senior citizens. We have a government out to starve its own people, take medical care away from the sick and perpetrate other evils. They must be stopped.

According to our state legislators, Illinois cannot possibly make up for the billions taken away. Non-profit food pantries will be stretched to their limits.

In 2023, 13.8 million children lived in households that experienced food insecurity, up 3.2 percent from 2022, according to the Food Research and Action Center (frac.org). Taking billions out of food assistance will worsen these already intolerable numbers.

Where will these people go? Possibly many will go begging on the streets or turn to worse to support their families. This in a country that used to claim to be generous and compassionate.

Why are they doing this? Because they believe that most (maybe all) the recipients are scamming the system. Even if true, their sledge hammer approach affects everyone indiscriminately. Instead investigate what the real situation is. Improve the vetting process. Don't hurt the needy.

They should visit soup kitchens such as the one where I volunteered and note the number of people for whom the meal we served was the only meal they had that day.

We must stop this outrage to humanity. If you have any compassion, please, please contact your congressman as soon as possible and demand that he/she work to roll back these cruel, un-American cuts.

Anthony Buttitta
Des Plaines

Anthony Buttitta is a 21-year resident from Des Plaines. He enjoys the sense of community that comes from being close to people and supporting local, independent businesses. Success comes from maintaining a positive, confident attitude and trusting in God.

Got something you want to get off your chest? Send us your letter to the editor today. How to submit your letter to the editor.

Viewpoint |
Wildfire smoke signals a growing climate crisis

“Increasing temperatures and changes in precipitation and snowmelt patterns are increasing the severity and size of wildfires in the West.”

by Terry Hansen
Guest Commentary

Recently, a group of Republican members of Congress sent a letter to the Canadian government, alleging that its poor forest management practices are responsible for out-of-control wildfires and for this summer's air quality problems in the Midwest and Northeast.

Notably, the letter fails to mention climate change. However, although fire-management practices can play a role in these megafires, climate change also has a profound impact. In the words of Natural Resources Canada:

"Warmer-than-average temperatures, decreased levels of snowpack, low soil moisture and elevated drought conditions are indicators that climate change is impacting the frequency, size and range of wildland fires in Canada. For example, the number of over-wintering fires is increasing."

During the three preceding decades, human-caused climate change doubled the area affected by forest fires in the western United States.

It’s also important to take note of a 2015 issue of the U.S. Forest Service’s journal, Fire Management Today, titled “Climate Change: The Future Is Here.” This publication states, “Increasing temperatures and changes in precipitation and snowmelt patterns are increasing the severity and size of wildfires in the West.” Concern is also expressed about the “occurrence of fire that is outside the range of our existing experience” and the danger this poses to firefighters and communities.

Moreover, a 2016 study in the Proceedings of the National Academy of Sciences concluded that during the three preceding decades, human-caused climate change doubled the area affected by forest fires in the western United States.

The reason is that hotter temperatures evaporate soil moisture and dry vegetation, making it more likely to burn. According to physicist Phillip B. Duffy, "What would have been a fire easily extinguished now just grows very quickly and becomes out of control.”

We are experiencing these impacts before Earth's warming has reached the 1.5°C (2.7°F) threshold climate scientists have long warned about.

In addition, their letter emphasizes, "Our constituents have been limited in their ability to go outside and safely breathe due to the dangerous air quality the wildfire smoke has created."

Significantly, 184 medical and public health groups, including the American Medical Association, the American Heart Association and the American Lung Association, have released a statement declaring: "Climate change is one of the greatest threats to health America has ever faced — it is a true public health emergency."

These organizations cite extreme heat, floods and year-round wildfires, as well as air pollution caused by fossil fuel burning and the spread of mosquito and tick-borne diseases.

Even more troubling, we are experiencing these impacts before Earth's warming has reached the 1.5°C (2.7°F) threshold climate scientists have long warned about. Consider that a recent report by the United Nations concludes that, without a greater commitment to reduce emissions, the Earth will warm by about 3.1° C above pre-industrial levels by 2100. What's more, the increase in global heating is expected to continue beyond the end of the century.

In order to deal with climate-driven threats, we must first recognize them. Urgently reducing greenhouse gas emissions and funding adaptation should be top priorities for every politician who cares about public health and the future we all share.

Terry Hansen is a retired educator who writes frequently about climate change. He lives in Milwaukee.

Back to school |
Managing food allergies at school: A guide for parents and teachers

Food allergies affect millions of school-age children. About 1 in 13 U.S. children has a food allergy. Here's how parents and schools can work together to keep students safe.

Photo: Michael Moloney/Unsplash

Some children may eventually outgrow allergies to milk, eggs, wheat, or soy. Until then, parents should work with teachers and lunchroom staff to avoid their child's contact with food items that could trigger an allergic reaction.

URBANA - For millions of families, sending a child to school involves more than preparing lunches and packing backpacks. For those managing food allergies, it means navigating daily risks that can have life-threatening consequences.

A food allergy occurs when the immune system mistakenly identifies certain proteins in food as dangerous. When a child eats—or in some cases simply touches—the allergen, the body releases chemicals like histamine to fight back. This reaction can lead to a range of symptoms, from hives, itching, and stomach pain to swelling of the lips and throat or difficulty breathing. The most severe cases can cause anaphylaxis, a medical emergency that requires immediate treatment.

Peanuts, tree nuts, milk, eggs, soy, wheat, fish, and shellfish are among the most common culprits. Some children may eventually outgrow allergies to milk, eggs, wheat, or soy, but allergies to peanuts, tree nuts, fish, and shellfish usually persist into adulthood.

Parents should also provide emergency medication, such as epinephrine auto-injectors, along with a doctor-signed action plan that guides staff in the event of a reaction.

Statistically, food allergies touch nearly every classroom. According to the Centers for Disease Control and Prevention, about 1 in 13 children in the United States—roughly two students per classroom—live with a food allergy. Data from the American Academy of Allergy, Asthma & Immunology shows that prevalence is highest among preschool children, with about 9% affected, and remains around 8% for children ages 6–13. By 2021, about 4 million U.S. children had diagnosed food allergies, including nearly 8% of school-age youth. Rates vary across populations, with 7.6% of non-Hispanic Black children and 5.3% of non-Hispanic White children affected.

While prevalence is somewhat lower in Europe—1–4% by confirmed testing—self-reported rates can reach as high as 14%, reflecting how often allergies are misunderstood or misreported.

For parents, managing these risks at school means preparation and collaboration. Experts recommend starting with a formal health plan, such as a 504 Plan or Individual Health Plan, which clearly outlines how staff will prevent exposure and respond to emergencies. Meeting with teachers, school nurses, and cafeteria staff before the school year begins ensures everyone understands the child’s needs.

Parents should also provide emergency medication, such as epinephrine auto-injectors, along with a doctor-signed action plan that guides staff in the event of a reaction. At home, children can be taught essential habits: not sharing food, washing hands before meals, recognizing the signs of a reaction, and notifying an adult immediately.

Hot dog and Fritos for lunch — Checking cafeteria menus or sending meals from home can help reduce exposure to foods that may trigger a child's allergic response.

Classroom and lunchroom planning play a role as well. Checking cafeteria menus or sending meals from home helps reduce exposure. Teachers can also support inclusion by avoiding food-based rewards, replacing them with safe alternatives that allow all students to participate.

Food allergies may be complex, but with strong communication, medical readiness, and a culture of awareness, schools and families can work together to create safe, supportive environments for every child.

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Tags: How to manage food allergies in school settings, Food allergy safety plans for students, Best practices for parents of children with food allergies, Classroom strategies for food allergy prevention, Working with schools on child food allergy management

Viewpoint |
Maternal health equity begins with nurse leaders

Representation, access, and education are key to saving lives. Nurses must lead the charge to end racial gaps in maternal healthcare.

by Teya Mongsaithong

In the U.S., giving birth has become a death sentence for many women of color. In fact, Black/African American mothers are three to four times more likely to die from birth-related complications than white women regardless of socioeconomic status or education level. According to the Center for Disease Control and Prevention (2023), the number of preterm births was about 50% higher for Black women (14.6%) than White (9.4%) or Hispanic women (10.1%).

This shocking disparity goes beyond medical issues, it is rooted in implicit bias, structural racism, and gaps in delivering culturally competent care. Without realizing it, even the most compassionate nurses can cause harm. To address this public health crisis, nurse leaders must empower change through standardizing implicit bias training, enhancing community services in high-risk populations, and promoting nurses of color into leadership roles.

Nurse leaders have a responsibility to bridge the gap between underserved communities.

First, implicit bias training should be a national standard across all hospitals. It is important for healthcare providers to confront their assumptions and stereotypes when caring for minorities. Specifically for Black women, there is a misconception that their pain tolerance is higher, and they are “forced to endure pain beyond what [is] considered normal" during labor and delivery.

Delivering culturally competent care in this case is necessary for patients to feel safe to express their needs and highlights the importance of implicit bias training. Nurse leaders can standardize this training through embedding it within onboarding and continuing education requirements. By institutionalizing this training, we can ensure black maternal equity is not optional, but foundational to nursing practice. Beyond education, nurse leaders must also recognize the impact of the barriers to accessing quality care.

Limited access to prenatal and postpartum care is a key factor for poor maternal outcomes. In the U.S., over 35% of counties are considered maternity health deserts, which affects approximately 2.3 million women of reproductive age. To address this, nurse leaders collaborate with organizations to push for policies that would: increase the use of mobile maternity units, incentivize the use of telehealth for obstetrics/gynecologists, midwives, and extend Medicaid coverage for prenatal and postpartum care.

Furthermore, nurse leaders can promote virtual training for nurses to provide telehealth care to increase access for patients with limited transportation means. Nurse leaders have a responsibility to bridge the gap between underserved communities and access to care to ensure mothers of color receive quality and equal treatment. To serve these communities to a higher degree, it is necessary to diversify the workforce.

Representation in healthcare matters deeply. Being able to address the unique needs and experiences of individuals allows mothers to have a more active role in their care. To do this, nurse leaders can create mentorship programs for students, advocate for targeted scholarships, and promote more nurses of color into leadership positions.

Black mothers continue to face disproportionately higher health risks due to systemic bias, neglect, and structural racism.

When underrepresented populations see themselves reflected in authority positions, it enhances trust and promotes cross-cultural care for patients and healthcare professionals alike. Moreover, embracing diversity ensures health care equity for marginalized communities and they “report better health experiences from healthcare practitioners from the same background” . However, many believe that nurse leaders are incapable of leading changes in health outcomes.

It is a misconception that physicians or policy makers hold more power over nurse leaders to drive systemic change. This view underscores the significant role of nurses and their expansive expertise. The role of nursing has evolved into a multifaceted position that not only involves caring for patients, but also educating, advocating, and leading change. Nurses are the most trusted profession, and they are often the first ones to notice when something is “off”. This unique position allows nurses to offer powerful insights during policy decision-making that directly impacts maternal health care.

The racial disparities in maternal mortalities in modern healthcare are unacceptable. Black mothers continue to face disproportionately higher health risks due to systemic bias, neglect, and structural racism that exists in our healthcare system. Nurse leaders must demand policy reform, mandate implicit bias training for all staff, and support diversifying the workforce. With unwavering commitment, nurse leaders can transform the healthcare system to ensure every mother, regardless of race, has an equal opportunity of survival.

Teya Mongsaithong is a nursing student at University of West Florida. After graduation, she plans to pursue Mother Baby or NICU. "I want to be the kind of nurse that patients feel safe around and that they can trust me with their care." When she isn't studying, Mongsaithong loves crocheting stuffed animals - which she sells online, and reading fantasy novels.

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Tags: racial disparities in maternal health care, implicit bias training for nurses, Black maternal mortality crisis USA, nurse leadership in healthcare equity, improving care for women of color

New trauma tool shows high adversity levels for children in southern Illinois

A new tool highlights trauma risks in Illinois school districts, aiming for better policy, funding, and public health coordination.

by Judith Ruiz-Branch
Illinois News Connection

CHICAGO - The Illinois Department of Education has a new tool to measure adversity in children by identifying areas where they may be exposed to potential sources of trauma.

The Illinois Children’s Adversity Index is an interactive map which compares the risk factors of school districts across the state using three categories to measure community and economic barriers. Initial findings show the highest concentration of adversity levels in Southern Illinois driven by factors such as food and housing insecurity and high rates of mental-health distress and imprisonment in adults.

Colleen Cicchetti, executive director of the Center for Childhood Resilience at Ann and Robert H. Lurie Children’s Hospital, helped in the development process. She said the goal is to hold schools accountable while acknowledging outside factors.

The index will be updated every two years and aims to guide resource allocation more efficiently across state agencies.

"It's really important to understand that it was never designed to say that this is a burden that only schools need to address," Cicchetti emphasized. "This really is talking about what is the context, the community context that schools are operating in that is impacting their ability to educate their students."

Chiquetti pointed out the index will be updated every two years and aims to guide resource allocation more efficiently across state agencies to address the root causes of potential issues for children.

Chiquetti noted it includes informing school-level decision-making to help principals better prioritize interventions based on community context and school data, like focusing on increased mental health services, addressing disparities, or implementing social-emotional learning programs.

"There's a lot of things that people are being exposed to that look different," Chiquetti observed. "So it really does mean that by using database decisions, we might invest in different things in parts of the state than in others, as opposed to globally saying, ‘oh, everybody needs more access.'"

The index builds upon state-level initiatives such as the Children’s Behavioral Health Transformation Initiative and the Whole Child Task Force, which Chiquetti said all calls for a reconfiguring of the silos of government in order to achieve a more holistic approach to addressing the well-being of children across the state.

"It really is shared across all of these different entities," Chiquetti noted. "It's a public health issue, it's an education issue, it's also a child welfare issue, it's a juvenile justice issue, it's Medicaid insurance access, it's health care … you need all of the systems to have what they need to support those children, families and communities."

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Tags: Illinois Children's Adversity Index explained, School trauma risk mapping tool Illinois, Community context in education policy, Measuring childhood adversity in Illinois, Statewide trauma-informed school initiatives

Guest Commentary |
He could live another 20 years, President Trump and venous insufficiency

by Glenn Mollette, Guest Commentator

Glenn Mollette

President Trump probably doesn’t want any pictures taken with his feet on his desk. Maybe he never puts his feet on his desk. His recent diagnosis of a venous blood supply problem warrants such a recline two or three times a day.

Millions of Americans, especially seniors, deal with ankle and lower leg swelling caused by the flow of blood from the lower leg not returning to the heart as adequately as it did earlier in life. It’s not a debilitating issue unless it’s ignored in which case a blood clot could develop in the lower leg or behind the knee.

Blood clots are not good as they are not good for the veins. Even worse, a blood clot in the lower leg can travel to the upper part of the body which could be fatal. Thousands of Americans die every year from blood clots that travel to the heart or cause strokes which can be debilitating and fatal.

The smart thing for our President to do is to put his feet up on his desk for ten minutes or so three or four times a day. He can do so when he is talking on his telephone or if he is having a casual meeting. Doctors typically recommend compression socks. There are different grades of compression socks. Some are very light and go on very easy while others are like fighting a war to put on because the compression is so tight. Most people don’t particularly enjoy compression socks. However, many testify that once you are used to them you feel better because your legs aren’t swelling as much during the day.

Besides compression socks and elevating your legs it’s good not to stand in one spot for too long. Walking is great, but just standing in one position can negatively impact the lower leg and the flow of blood as it returns to the heart. Sitting too long creates the same problematic scenario.

The President is doing the right thing by taking an aspirin a day to avoid clotting issues. Most people who develop a blood clot often end up on blood thinner for a while or a lifetime.

Alcohol makes your blood slicker. It doesn’t make it thinner as reported by a family physician.

A few years back, I had a pulmonary embolism after receiving my third covid shot so I have some experience to draw from on this.

President Trump can potentially live another robust 20 years or more. However, it’s reality, he is getting older and has to take care of himself.

About the author ~

Glen Mollett is the author of 13 books including Uncommom Sense, the Spiritual Chocolate series, Grandpa's Store, Minister's Guidebook insights from a fellow minister. His column is published weekly in over 600 publications in all 50 states.

The views expressed are those of the author and are not necessarily representative of any other group or organization. We welcome comments and views from our readers. Submit your letters to the editor or commentary on a current event 24/7 to editor@oursentinel.com.

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Stay safe this week; CUPHD, local partners offer relief during extreme heat emergency

CUPHD and local agencies offer shelter and cooling resources as heat grips central Illinois this week as heatwave threatens East Central Illinois this week.

CHAMPAIGN - An intense summer heatwave has settled over East Central Illinois this week, with dangerously high temperatures and stifling humidity expected to persist through the weekend. The National Weather Service has issued a Heat Advisory in effect through 7 p.m. Thursday, warning that heat index values could soar between 105 and 112 degrees during the afternoon hours.

Daytime highs are forecast to climb into the 90s each day from Wednesday through Friday. Combined with oppressive humidity, outdoor conditions will feel considerably hotter, pushing the region into a level of extreme heat that poses significant health risks. Overnight, little relief is expected as temperatures will linger in the mid-70s, increasing the threat of cumulative heat exposure.

The Champaign-Urbana Public Health District (CUPHD) is urging residents to remain vigilant and take steps to protect themselves, their families, neighbors, and pets. Children, seniors over 65, people with disabilities, and animals are particularly vulnerable to heat-related illnesses due to their reduced ability to regulate body temperature and access hydration.

Precautions to Avoid Heat-Related Illness

Stay hydrated. Aim to drink at least 48 to 64 ounces of cool, non-caffeinated, non-alcoholic beverages daily. Caffeine and alcohol act as diuretics and can increase the risk of dehydration. Don’t wait until you’re thirsty–drink regularly throughout the day.
Limit activity during peak heat. Avoid physical exertion during the hottest parts of the day. If outdoor activity is necessary, take frequent breaks in the shade or a cool environment.
Wear light-colored, lightweight clothing. Breathable fabrics and light colors help your body stay cooler.
Cool down when overheated. Take a cool shower or sponge bath if you begin to feel too warm.
Seek air-conditioned spaces. If you feel overly warm, move to an air-conditioned environment. If your home is not air-conditioned, consider visiting a mall, library, grocery store, or other public space to cool off.

Common heat-related illnesses range from heat exhaustion to potentially fatal heat stroke. The body's internal temperature can spike rapidly—up to 106 degrees or more in under 15 minutes—without proper cooling measures, resulting in permanent damage or death. Warning signs include heavy sweating, dizziness, nausea, confusion, and rapid pulse. If symptoms of heat stroke occur, immediate medical attention is critical.

Several community partners have mobilized resources in response to the prolonged heat emergency. A temporary 24-hour emergency shelter is available through Saturday, July 26, for adults experiencing homelessness.

Operated through a collaboration involving Cunningham Township, CUPHD, The Salvation Army of Champaign, Friend in Me, and the City of Champaign Township, the shelter accepts individuals referred through Strides Shelter. Intakes are conducted daily from 9 a.m. to 5 p.m., with transportation to the shelter provided after evening check-in between 7 p.m. and 10 p.m.

The following is a list of additional cooling centers available throughout the local area, courtesy of Champaign County Emergency Management Agency. Please note that some are only available during business hours.

Champaign-Urbana Public Health District, 201 W. Kenyon Rd., Champaign
Lincoln Square Mall, 201 Lincoln Square, Urbana
Market Place Mall, 2000 N. Neil St., Champaign
Forum Fitness Center, 200 W. Flessner Ave., Rantoul
Rantoul Police Department, 109 E. Grove Ave., Rantoul
Champaign Park District, Leonhard Center, 2307 Sangamon Dr., Champaign
Champaign Park District, Martens Center, 1515 N. Market St., Champaign
Urbana Park District, Health and Wellness Facility, 2002 E. Washington St., Urbana
Public buildings, including libraries and municipal, state, and federal buildings, during normal business hours.

CUPHD also maintains a Google map of cooling center locations: https://bit.ly/keepsafeChampaign

CUPHD also operates a kid-friendly cooling center from 8 a.m. to 5 p.m. on weekdays, offering free Wi-Fi, books, and entertainment for children. Beginning July 25 and running through August 11, CUPHD will serve free breakfast and lunch to children under 18 as part of its summer meals program.

With hot and dry conditions expected to continue beyond midweek and limited relief at night, area residents are encouraged to remain indoors during the hottest parts of the day, limit sun exposure, and stay informed through local weather and public health updates.

When Covid comes back, here are sore throat hacks that work

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.

Worried? Meet your fears head on, here's how to navigate them

When it comes to worry, there’s no shortage of things that keep us up at night – some of it probably has us tossing and turning at times.

A woman worries about her life's direction at sunset — Reframing how you handle disappointments can help you worry less. The goal is to focus on what you have the power to control.

by Paul Arco
OSF Healthcare

The clock ticks past midnight. Your eyes are open, your body still – but your mind is anything but quiet. From bills to health scares to family stress, worry shows up, unpacks, and overstays its welcome.

When it comes to worry, there’s no shortage of things that keep us up at night – some of it probably has us tossing and turning at times.

According to experts like Ashley Pratt, a psychotherapist with OSF HealthCare, most of what we fret about never comes to fruition. But that doesn’t stop us from experiencing a few anxious moments.

But why do we worry?

“It’s actually part of our human nature,” says Pratt. “Our brain is designed to help us protect ourselves from danger or unpleasant experiences. So, worry is kind of our brain’s way of helping us navigate or prepare for those things.”

But some worrying can serve a purpose, Pratt says. For example, if you’re worried about skin cancer, you might be more diligent when it comes to protecting your skin. If you’re worried about money, you might become thriftier when it comes to spending.

Pratt says the best way to get a hold of worry is to concentrate on what you can control.

“Focus on what we have power over,” Pratt says. “That's one of my favorite ways to manage worry. That way we can start to incorporate other coping skills through our life, whether it's breathing exercises or talking to friends, listening to podcasts, doing enjoyable hobbies throughout our week.”

Still, life happens and that means some things we worry about do come true. Pratt recommends meeting those fears head on.

Trying to worry less takes time and lots of work.

“I think we can learn that we can get through it, first and foremost,” she emphasizes. “Even if our worries do come true occasionally, we can cope with it. Worry gives us opportunities to learn about how we handle those situations.”

Instead of worrying, Pratt says to trust yourself IF something negative does happen. It’s better to remain calm than distressed when trying to solve a potential problem.

But if you are having a tough time navigating those worries, there are ways you can calm your nerves. For example, stay off your phone, where you can find news that may be upsetting. Check in with people in your inner circle that you trust and can talk to. Finally, Pratt suggests starting the practice of gratitude.

“It helps rewire those negative thoughts and give us more focus on the things that are going well in our lives,” Pratt says.

Trying to worry less takes time and lots of work. If you can’t seem to find any relief on your own, Pratt recommends seeking professional help.

“If it feels unmanageable, reaching out to someone, whether your doctor for medication management, going to therapy, learning different techniques and just finding something that works.”

Ways to worry less Robert Leahy is a psychologist and author of the book “The Worry Cure.” He offers the following tips to cope with worry.

1. Identify productive and unproductive worry

Determine whether worry will help you find solutions to a problem. If yes, write a to-do list with steps to help solve the problem.

2. Track your worries

Write down your unproductive worries throughout the day and dedicate time to thinking about them.

3. Accept uncertainty

Leahy says repeating a worry for 20 minutes (“I may never fall asleep” or “I could lose my job”) lessens its power.

4. Be mindful

Leahy says there are ways to be mindful throughout the day. Work on living in the now by practicing deep breathing. Let your body relax to release the tension.

5. Reframe your worry

Leahy says reframing how you handle disappointments can help worry. Ask yourself what you have learned from your bad experiences. Make a list of things that make you grateful.

6. Put worries in perspective

Learn from previous worries. If you can’t remember what they were, it might mean they never came true, or you were able to deal with them and move on.

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Guest Commentary |
What makes you happy?

All we have for certain, is today. Even today is iffy. Since today is all we really have then it’s best to not mess it up by constantly looking over our shoulders.

by Glenn Mollette, Guest Commentator

Glenn Mollette

Peace and happiness have many variables.

We aren’t happy when we feel we do not have enough and then burdened if we have too much. We fret over not enough money or worry about what we will do if we have too much money. Most of us don’t have the latter problem.

We fret over not enough space or how we care for too much space. We accumulate and store up in our barns and build bigger barns to store up more stuff. We then don’t know what we will do with all the stuff.

How much does it take to bring you peace and make you happy? Can you be happy in a one room dwelling place? Does it take a 25-room house to make you feel good? How many cars do you need to make you feel satisfied? Or, is satisfaction only a remotely impossible concept? Many years ago, one popular song lamented, “I can’t get no satisfaction.”

Satisfaction and happiness may be claimed for a season. Possibly you are satisfied with your vocation, athletic accomplishments, family life, parenting success, fulfillment of life goals and ambitions? Often, we are but then those seasons pass. Careers end, athletic contests become history, retirement comes with memories that fade further and further into the past.

Too often most of us can look back and wonder, “what if?” we may say. The problem with “what if?” is that it doesn’t change anything. If it is in the past, you can’t relive it or change it regardless of how great you were or how bad you were.

All we have for certain, is today. Even today is iffy. Since today is all we really have then it’s best to not mess it up by constantly looking over our shoulders. You can’t go forward always looking back. In the Bible there was a man named Lot. He and his wife were told not to look back at Sodom and Gomera. She did and turned into a pillar of salt. Looking back has a way of doing that to all us as we become immobilized in time.

What does it take to make you happy? Someone to love and someone who loves you? A few family members to care for who also care for you? Enough money to pay the light bill and keep food on the table? Something to do during the day that you enjoy? The only person who can answer these questions are you because only you know what it really takes to make you happy.

Happiness is very much happenstance. Things change every day. Health, sickness, the stock market, families, jobs and hobbies. Friends and loved ones move away or die. Lie is always changing.

God never changes. Happiness may vary throughout the day or week, but your joy and peace that comes with faith in God and focusing on Him is something the world cannot give or take away.

Keep this verse in mind this day regardless of whether you feel happy or if you are down and blue. “You will keep in perfect peace those whose minds are steadfast, because they trust in you.” Isaiah 26:3.

About the author ~

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Feeling a little down and out, don't feel the burn

Burnout doesn’t have a written-in-stone clinical diagnosis. In most cases, it is usually physical, mental or emotional exhaustion that makes it difficult to navigate life.

Burnout is caused by prolonged or excessive stress. It can leave many feeling detached, cynical, and indifferent towards work or other activities.

by Tim Ditman
OSF Healthcare

ALTON - Burnout.

It means different things to different people. But one thing’s for sure: you should know the skills to cope with burnout to avoid a mental health crisis.

“Things are really expensive right now. People are looking for jobs. There’s a political climate with a lot of changes. It’s all created a lot of upset,” says Sara Bennett, an OSF HealthCare psychotherapist, commenting on the prevalence of burnout today. “And social media has a big role in how we feel. We see everybody’s problems. Or the opposite: Everybody’s life is so great and rosy. It leaves us wondering what we’re doing wrong.”

Causes and symptoms

Bennett says burnout doesn’t have a written-in-stone clinical diagnosis like, for example, the flu does. But generally, she describes it as physical, mental or emotional exhaustion that makes it difficult to navigate life. Issues with your job, school, finances, health and relationships can all lead to burnout.

Photo provided

Sara Bennett

“You’re probably going to feel a lack of concern. We call that apathy. You might not care if something’s going on. You might have a lack of interest in things you usually enjoy,” Bennett explains. “You might not be sleeping well. You might get stomachaches or headaches. You may be irritable.”

A sense of hopelessness can also occur. You might feel like things will never get better, or you can never get ahead of your problems, Bennett says.

Treatment

From your home to the doctor’s office, there are ways to navigate burnout.

First, Bennett says you should take stock of the situation you’re in. Is it one that will resolve itself soon? Or do you need a bigger plan? For example, Bennett says accountants can be stressed during tax season. But after all the filings are done and the chaos dies down, their mental health will likely get a boost.
Take care of the basics. Get good sleep. Eat a healthy diet. Exercise regularly.
Ask someone for help. For example, if caring for an elderly family member causes stress, ask a neighbor to man the house for an hour so you can get some fresh air or take a nap.
Learn to say no. You can’t be all things to all people. So, recognize when you don’t have the bandwidth to take on a task.
“Learn to prioritize,” Bennett suggests. “Figure out the things you can’t say no to. The things that are really important. Or maybe there’s some suffering involved, and you’re the person that can help.”
See a health care provider.
“Doctors can prescribe something that might help you through a short-term experience,” Bennett says. “Therapists can engage you unlike others in your life. They can process stressors with you. They can give you good coping skills and relaxation techniques.”

For example, Bennett says she may work with someone to identify what they can and can’t control in their life and encourage them not to get hung up on the latter. Journaling can also help avoid bottled up emotions. And, Bennett implores people to be grateful for the good things in life.

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