The Sentinel

You've heard it before, as you age, exercise and eat healthy

by Tim Ditman
OSF Healthcare

RANTOUL - The National Institute on Aging says people age 65 and older are at a higher risk for heart attack, stroke, coronary artery disease and heart failure. February – American Heart Month - is the perfect time for people 65+ and their caregivers to arm themselves with the information and supplies needed to keep their heart healthy.

Karen Whitehorn, MD, is an internal medicine physician at OSF HealthCare. Of the many risk factors for heart issues in older people, she points to blood pressure as a big one to watch. Dr. Whitehorn says a healthy blood pressure reading is 130/80 and below.

"If you're on medication, take your medicine every day," to keep your blood pressure normal, Dr. Whitehorn says. "Exercise and eat healthy. You want a diet that's low in sodium and processed food. You want fruits, vegetables, fresh whole grains and lean proteins like turkey, chicken and lean pork."

An annual physical exam is critical, too.

On exercise, Dr. Whitehorn admits mobility may be an issue for older people. She recommends checking with a health care provider like a physical therapist to see what exercises are right for you. Some workouts can be done sitting down. Low-impact cardio like walking is an option.

"But if any exercises hurt, don't do them," Dr. Whitehorn warns. "If you walk too far and you're having pain, stop walking. You might not want to walk every single day."

Dr. Whitehorn says if you have high blood pressure, check it at least once a day at home. Ask your health care provider what type of home blood pressure kit is best. If you don't have high blood pressure, check it every six months. Your provider should also check your blood pressure when you have an appointment. But Dr. Whitehorn says don't worry if that reading is a little high.

"People get nervous just seeing the doctor. They're already a little upset because they have to come to the doctor," Dr. Whitehorn says of the phenomenon known as white coat syndrome. "So when you take their blood pressure, it goes up. Normally, the nurse takes the blood pressure first. Then, after the person has been resting for a while, the doctor takes it again. It usually comes down."

Other symptoms of heart issues include shortness of breath, chest pain and dizziness. Someone experiencing a heart attack might suffer nausea and neck, arm or shoulder pain. If you experience these symptoms, call 9-1-1 right away.

Your doctor may order a stress test to get a better idea if your symptoms are indeed due to a heart problem. Dr. Whitehorn says one type of stress test puts you on a treadmill while your heart rhythm is monitored.

"If the rhythm is abnormal, it might indicate there's a problem with your heart," Dr. Whitehorn says.

For people who can't tolerate walking or jogging on a treadmill, there is medicine to safely increase their heart rate while a health care provider monitors.

If the results of the stress test warrant further examination, a doctor will perform a cardiac catheterization. They will insert a catheter, usually through the groin, and send it up to your heart to take images using contrast dye. This will show if any of your arteries are narrow and what steps the provider will take next, short term and long term.

Learn more about heart care on the OSF HealthCare website.

Excessive social media use shown to lead to risky behavior in children

by Tim Ditman
OSF Healthcare

Alton - The pros and cons of social media are well documented. It allows you to connect with friends and pursue passions, but bullying and misinformation can be rampant.

But can frequent social media use lead to changes in brain development during the formative adolescent years? A recent study suggests so, but much more investigation is needed, says Karna Sherwood, MD, a neurologist at OSF HealthCare in Alton, Illinois.

The study tracked 169 sixth and seventh graders and found those who habitually checked social media were more sensitive to rewards and punishments. To view it a different way, kids who constantly refresh Facebook hoping the likes on their post will go up may be more impulsive to seek out real-life recognition.

"At a certain point, 10 likes or 20 likes are no longer gratifying enough," Dr. Sherwood says. "And then you have to find another way to get even more likes or more appreciation."

That "another way" could lead to risky behaviors such as substance abuse. But Dr. Sherwood says more study is needed to conclusively make the link. Just how much does our life in the digital realm affect our life away from the device?

"A follow up study would certainly investigate if [frequent social media use] has an effect on rates of anxiety and depression," says Dr. Sherwood. "Could this affect addiction? And what interventions could be taken to nullify those behaviors?

"As a society, if we want to raise happy and healthy people in an age where we are getting better technologically, what steps do we need to take?"

Until then, Dr. Sherwood has some good advice no matter your age or number of Twitter followers.

"Until you get the rest of the information, it’s better to have some degree of regulation," and restraint with social media, Dr. Sherwood says.

Learn more about how the brain works on the OSF HealthCare website.

Seven benefits from cooking in cast iron pots and pans

Photo: Food Photographer|Jennifer Pallian/Unsplash

Cooking with cast iron pans can help you create delicious and healthy meals with ease. Iron pans are great conductors of heat. They heat quickly and maintain a consistent temperature throughout the entire cooking process.

SNS - Cooking with cast iron pans is a timeless tradition that has stood the test of time for good reason. These durable, versatile pans offer a unique set of benefits that make them a top choice for home cooks and professional chefs alike. But what makes cast iron pans so special that you should start using them?

We did thorough research, and this article will explore the many advantages of cooking with cast iron and show you why you should make this timeless kitchen tool a part of your cooking arsenal.

The biggest advantages of cooking with cast iron pans
From their exceptional durability to their ability to retain and distribute heat evenly, cast iron pans are a kitchen essential that you won't want to be without. Whether you're searing a steak or baking a pie, cast iron pans can help you create delicious and healthy meals with ease.

Photo: Andrew Spencer/Unsplash

But what makes cooking with cast iron pans so special? We did a thorough investigation, and here are the top seven benefits that will make you instantly want to replace all of your cookware with their cast iron substitutes.

#1 Durability
One of the biggest benefits of cast iron pans is their exceptional durability. Cast iron is a very strong, heavy metal that can withstand high temperatures and constant use without showing signs of wear and tear. Unlike other types of cookware, cast iron pans can last for decades (or even longer!). Of course, with proper care and maintenance. This makes them a great investment for any kitchen, as they'll be a reliable, long-lasting tool for all your cooking needs.

#2 Affordability
Cast iron pans are also an affordable option for cookware, especially when compared to other high-end options such as stainless steel or copper. Plus, as we already mentioned, you won't have to replace them often as they're extremely durable. Additionally, many cast iron pans are available at a reasonable price, making them accessible to most budgets.

While some specialty cast iron pans can be expensive, basic pans are often quite affordable and are great for everyday use. Furthermore, cast iron pans are also often passed down through generations, which means that they can be an affordable option for those who inherit them.

#3 Better heat retention and distribution
Cast iron is a great conductor of heat, which means it can heat up quickly and maintain a consistent temperature throughout the cooking process. This is especially useful for tasks such as searing, frying, and baking, where precise temperature control is essential.

The pan will also retain heat long after you take it off the heat source, allowing you to keep the food hot for longer. This is particularly useful when you need to finish a dish in the oven. You can transfer the pan directly from the stovetop to the oven without the need to transfer the food to another dish.

#4 Easy to clean
Contrary to popular belief, cast iron pans are actually very easy to clean. Unlike other types of cookware, cast iron doesn't require special detergents or cleaning agents. You can easily and quickly clean it with hot water and a stiff brush, even after you've just cooked your favorite red wine braised beef short rib ragu. After cleaning, it's important to dry the pan thoroughly and then oil it to prevent rust.

With proper care and maintenance, a cast iron pan can last for decades, and it will only get better with use. Therefore, make sure to find a great place for them in your kitchen, as this will also help you keep the space tidy. After all, every productive kitchen is neat and organized, so make sure to research hacks for a tidy kitchen, as they'll help you make the most of your space.

#5 Non-stick cooking surface
When seasoned properly, cast iron pans have a naturally non-stick cooking surface that's perfect for cooking delicate foods like fish and eggs. Over time, the oils used to season the pan will polymerize and fill in any small imperfections on the surface, creating a smooth, non-stick surface that's perfect for cooking without oils or butter. Additionally, the natural non-stick surface of cast iron pans is much more durable than other types of non-stick cookware, and it won't wear off over time.

#6 Flavor-enhancing properties
One of the unique benefits of cast iron is its ability to enhance the flavor of food. Cast iron pans can add a subtle, smoky flavor to foods that are impossible to achieve with other types of cookware. This is because cast iron can reach very high temperatures quickly. This allows it to create a Maillard reaction, a chemical process that creates new flavors and aromas in food.

This is particularly useful for meats and other proteins, as it helps to create a delicious crust on the outside while keeping the inside juicy and tender. It also allows you to cook at high temperatures, which is excellent for searing and caramelizing. Your grilled jalapeno cheddar meatballs will taste more delicious than ever.

#7 Versatility
One of the best things about cast iron pans is their versatility. They can be used on the stovetop, in the oven, on the grill, and even over an open flame. This makes them perfect for a wide range of cooking tasks, from searing steaks to baking bread. They can also go from stove to oven, allowing you to sear and then finish cooking in the oven, a great way to cook a steak, for example. This versatility also makes them perfect for cooking a variety of dishes, from savory to sweet. Cast iron pans can be used for making pancakes, cornbread, frittatas, and even desserts like cakes and pies.

Another great aspect of cast iron is that it can be used for both indoor and outdoor cooking. You can take it camping, tailgating, or even use it for a backyard BBQ. The cast iron pan is also great for cooking over an open fire, which can give you that extra smoky flavor.

In conclusion
As you can see, cooking with cast iron pans comes with plenty of benefits, and they are truly timeless kitchen essentials. From preparing your favorite creamy mushroom pasta to baking bread, there isn't a thing you can't prepare in cast iron cookware. And the best part is – that they can last for decades to come, and you can even pass them on as a family heirloom. Whether you're a home cook or a professional chef, investing in a cast iron pan is a decision you won't regret.

Cooking bacon in cast iron