The Sentinel: Search results for Drinking

Your health: Excessive alcohol consumption can be deadly for young adults

by Tim Ditman
Media Relations Coordinator, OSF Healthcare

URBANA -- For many adults, alcohol is part of unwinding after a stressful work week. There are the usual reminders about having a sober driver, knowing your limits and mixing in water between your beers. But experts are also warning about the dangers of excessive drinking or binge drinking, which is having several drinks on one occasion.

Photo provided

Dr. Andrew Zasada

Two recent studies shed light on the dangers. One reported that around one in five deaths among people aged 20 to 49 was attributed to excessive alcohol use. The other study published in the American Journal of Preventive Medicine linked binge drinking to problems like alcohol addiction, emotional symptoms and not getting along with friends, family and coworkers. This was true in study participants who didn’t even consider themselves heavy drinkers.

The dangers

How quickly can binge drinking turn problematic?

"Very easily," says Andrew Zasada, MD, an internal medicine physician at OSF HealthCare in Champaign County, Illinois.

Dr. Zasada says for women, binge drinking is defined as five or more drinks on one occasion, like a night out on the town that lasts three to four hours. For men, it’s 15 drinks. That takes into account the differences in how men’s and women’s bodies metabolize alcohol.

Dr. Zasada says the internal issues linked with excessive alcohol use can be devastating.

"It can cause brain dysfunction. It can cause liver disease and stomach ulcers," Dr. Zasada says. "It’s just not a good thing. It can cause a wide variety of problems."

Not to mention the outward symptoms like: acne, redness on your nose and palms and dry, wrinkled skin that makes you look older. And drinking during pregnancy can lead to a host of problems for the child, like facial abnormalities and developmental deficits.

"A lifetime of misery" for the little one, as Dr. Zasada puts it.

Safety, recovery

Just like there’s no magic way to prevent or cure a hangover, there’s no magic number of drinks to have on a night out that will make you immune to alcohol problems. But for Fourth of July revelers, Dr. Zasada has this advice: take it slow.

"If you’re an average size gentleman, probably a beer an hour is just about the max you can drink," he says.

Dr. Zasada says are there many ways to help people who are drinking in excess. In the short term, such as during a party, call 911 if the person needs immediate medical attention. If they just need a break, take the person away from the clatter to rest. Take their car keys, and give them some water. A painkiller like Tylenol in appropriate doses can help with that hangover headache the next day.

Long term, a patient’s primary care provider can link them with resources to curb drinking, such as Alcoholics Anonymous or treatment centers. The National Institute on Alcohol Abuse and Alcoholism also has resources. And within OSF HealthCare’s footprint, Illinois and Michigan have phone numbers to call for behavioral health issues.

"If the person is trying to deny that they drink at all; if they are drinking alone when there is nobody else around; if they're trying to hide or cover up their drinking, those are all fairly serious warning signs that this person needs help," Dr. Zasada says.

Dr. Zasada says it’s never too late to kick the habit of excessive drinking, but sooner is better.

"It's easier to mitigate any problems that have already occurred earlier, rather than wait for the problem to get very, very serious, very bad, and then quit," he says. "Yeah, you'll get better. But you won't go back to what you were."

That "getting better" looks like a lot of things.

"You might lose weight. You might lower your blood pressure. It may increase heart health," Dr. Zasada says. "You'll think clearer. You'll sleep better."

Resistance isn't futile - "BORG" drinking is not healthy for the brain

But while the consumers think water and electrolytes might protect them from hangovers, it didn’t protect some students from ending up in the hospital.

by Matt Sheehan
OSF Healthcare

Gallon jugs are oftentimes used for daily necessities like milk and water. But a new trend on social media could be a mixture for disaster.

Blackout rage gallon, or "BORG" drinking, is the newest TikTok take on binge drinking.

College students can be seen on social media mixing alcohol, water, sweet flavorings and hangover remedies like Pedialyte. But while the consumers think water and electrolytes might protect them from hangovers, it didn’t protect some students from ending up in the hospital.

In Amherst, Massachusetts – home of UMass Amherst – the local fire department handled nearly 30 ambulance transport requests due to significant alcohol intoxication.

Deepak Nair, MD, a neurologist with OSF HealthCare Illinois Neurological Institute, says blacking out from drinking is very harmful.

"High quantities of alcohol can cause direct damage to the brain," says Dr. Nair. "In single settings of drinking where you’re having enough alcohol to blackout, the reason you’re blacking out is because there’s a toxic effect of that alcohol on the brain."

Dr. Nair says binge drinking is something "fairly unique" to American culture. But he also calls it the most risky form of drinking.

"We know it’s dangerous to both the nervous system and the brain, but also in terms of other long-term health effects," Dr. Nair says. "Even those who have stopped engaging in binge drinking, there are long-term lingering effects. Everything from mild cognitive impairment that’s permanent, to more severe forms of what are called ‘alcoholic Wernicke encephalopathy’ where specific parts of the brain are being damaged permanently. This can cause permanent disability."

Dr. Deepak Nair

So what about this new form of binge drinking? Does diluting the alcohol with water and electrolytes provide any benefits at all? Dr. Nair says a basic chemistry class will give you the answer.

"All you’re doing is slightly diluting the amount of alcohol. But you’re still talking about a very high percentage of alcohol by volume, and a very high overall volume of alcoholic liquid. That’s not a good way to think about it," Dr. Nair says.

In the short term, blacking out from alcohol may just cause you to not be able to remember the night before. But Dr. Nair says continued binge drinking and blacking out can cause your memory, in general, to worsen.

“High quantities of alcohol have a tendency to impact the memory centers of our brain. When those parts of the brain are damaged, it can permanently impair our ability to store memories. At the end stage when we meet patients like this, not only can they not store new memories and recall memories effectively, their brain starts to make up details about their own life,” Dr. Nair adds.

Dr. Nair says this is called Korsakoff psychosis, which is a later stage complication of persistent Wernicke encephalopathy. He says this brain disorder is incredibly disabling, and alcohol abuse contributes to this problem.

It is never too late to kick excessive drinking habits to the curb

Photo: Pavel Danilyuk/PEXELS

There’s no magic number of drinks to have on a night out that will make you immune to alcohol problems.

by Tim Ditman
OSF Healthcare

URBANA - "Days of Our Lives" actor Cody Longo recently died of alcohol abuse, again raising awareness of the issue.

The dangers

How quickly can binge drinking turn problematic?

“Very easily,” says Andrew Zasada, MD, an internal medicine physician at OSF HealthCare.

Dr. Zasada says the internal issues linked with excessive alcohol use can be devastating.

“It can cause brain dysfunction. It can cause liver disease and stomach ulcers,” Dr. Zasada says. “It’s just not a good thing. It can cause a wide variety of problems.”

“A lifetime of misery” for the little one, as Dr. Zasada puts it.

Safety, recovery

“If you’re an average size gentleman, probably a beer an hour is just about the max you can drink,” he says.

“If the person is trying to deny that they drink at all; if they are drinking alone when there is nobody else around; if they're trying to hide or cover up their drinking, those are all fairly serious warning signs that this person needs help,” Dr. Zasada says.

Dr. Zasada says it’s never too late to kick the habit of excessive drinking, but sooner is better.

“It's easier to mitigate any problems that have already occurred earlier, rather than wait for the problem to get very, very serious, very bad, and then quit,” he says. “Yeah, you'll get better. But you won't go back to what you were.”

That “getting better” looks like a lot of things.

“You might lose weight. You might lower your blood pressure. It may increase heart health,” Dr. Zasada says. “You'll think clearer. You'll sleep better.”

Spillin' the tea; drinking it regularly will help you live longer and healthier

Photo: Andrea Piacquadio/PEXELS

Drinking three or more cups of green tea a day has been proven to maintain and improve cardiovascular health.

by Matt Sheehan
OSF Healthcare

PEORIA - So, what’s the tea?

You may have heard that tea is good for you, but when walking through the grocery aisle and being confronted by a barrage of options, it can be hard to choose.

Ashley Simper, the manager of dietetic services with OSF HealthCare, has done the research and has some helpful guidance.

Photo provided

Ashley Simper, Manager
Dietetic Services

To start, it’s best to understand the different kinds of teas and where they come from. Simper says black, white, oolong and green tea all come from the Camellia sinensis plant. Herbal teas come from root, stems and flowers of various plants, and they all have different benefits.

What’s the overall healthiest tea?

Overall, Simper says green tea shines above the rest. But diving into the specific benefits of each tea can help people choose what’s right for them.

“Consuming three or more cups of green tea a day leads to the most health benefits when it comes to cardiovascular disease, cancer and the overall risk of mortality,” Simper says. “The research is a little stronger when it comes to promoting heart health. The consumption of three to five cups of green tea a day has also been shown to lower blood pressure, stroke risk, and LDL (bad cholesterol),” Simper says.

Consuming three to five cups of green tea or black tea has also been shown to lower the risk of developing diabetes.

In 2022, a large study in the Annals of Internal Medicine showed that drinking black tea resulted in a modest reduction of overall death. A research team from the National Institutes of Health’s (NIH) National Cancer Institute (NCI) investigated roughly half a million adults, ages 40-60, in the United Kingdom (UK), who enrolled in the UK Biobank study between 2006-2010. The researchers followed participants until 2020 and found a 9-13% lower risk of death among people who drank at least two cups of tea per day than non-tea drinkers.

What makes tea so healthy?

“The compound in tea that leads to these health benefits is polyphenols. Polyphenols are a type of antioxidant, and antioxidants are linked to decreased inflammation and reduced risk of chronic disease,” Simper says. “The highest antioxidant compounds are in the green tea, followed by the oolong, black and then white teas.”

She adds that green tea and white tea contain an amino acid called L-theanine. Amino acids are the “building blocks” of protein, Simper adds.

“L-theanine has been linked to decreased anxiety, improved sleep and boosting mental clarity,” Simper says.

Green tea, high in antioxidants, offers the most health benefits. In beverage or dietary supplement form, it has been linked to improved mental alertness, relieving digestive issues and headaches, and assist with weight loss.

Photo: NipananLifestyle.com/PEXELS

Cancer: Mixed reviews, additional safety tips

“When it comes to cancer, the research is conflicting. People who drank higher amounts of green tea had a decreased risk of liver, ovarian, lung and breast cancers. But it is important to keep in mind, that if you’re drinking really hot tea, you have a higher risk of esophageal and gastric cancers,” Simper says.

To avoid the tea being scalding hot, Simper recommends allowing the just-boiled water to cool down for an appropriate amount of time before taking a sip.

Tea’s impact on the flu

“In lab and animal studies, they have found an antiviral effect with the consumption of green tea. In Japan, they did a study with kids that showed anywhere from one to five cups of green tea a day lowered the risk of flu,” Simper says. “There was also a study where they gargled green tea in a bottle, green tea extract or black tea extract, and there was a 30% decreased risk of flu.”

How to prepare your tea

As Simper mentioned, scalding hot tea can come with its own risks, more than just burning your mouth. But there are other ways, she says, to make sure you’re receiving the most benefit from drinking tea.

“They recommend boiling your own water and steeping it yourself instead of putting the water in the microwave to heat it up. They found you lose some health benefits if you microwave the water in your tea. Fresh is best, steep your own, and boil your own water. But let it cool down to a comfortable temperature before you consume it. “Freshly brewed tea with minimal additives, especially things like sugar and milk, is the way to go when it comes to adding tea to your daily intake,” Simper adds.

Benefits of herbal teas

Depending on which symptoms you’re dealing with, or health benefit you’re looking for, different herbal teas have different purposes.

Peppermint teas – Helps with upset stomach

Ginger tea – Helps with nausea

Chamomile teas – Can help decrease cardiovascular disease and some cancers. It can also help with premenstrual syndrome and help boost immunity, Simper says.

But what about all the caffeine?

“The caffeine in tea is about half the amount of coffee. You would have to drink eight or more cups of tea a day to get to that highest level we would recommend for caffeine. So, it’s not that much of a risk for people,” Simper points out. “However, if you’re going to start drinking three to five cups of tea a day, and you’re not normally a caffeine consumer, you might notice the effects of the caffeine.”

Connection to weight loss

If you’re looking to tea for weight loss, you might be waiting for some time, Simper says. She says the research is conflicting, and weight loss is minimal due to drinking tea. However, switching out caffeinated tea for sodas and coffees filled with sugar would be the healthier choice.

Drinking too much water, even when dehydrated, can be hazardous to your health

Omni Kumar hits a backhand groundstroke during his match against Stefan Dostanic at the 2022 Fighting Illini Open. Professional athletes like Kumar, soldiers, and outdoor laborers performing strenous work can quickly become dehydrated on hot summer days. Photo: PhotoNews Media/Clark Brooks

by Paul Arco
OSF Healthcare

Don’t drink just water. Sports drinks like Powerade and Gatorade, as well as coconut water and cow's milk are full of electrolytes.

ROCKFORD - When it’s hot outside, people tend to reach for the water. But too much of a good thing can be a problem.

It’s called water intoxication and it’s making news. Recently, a young woman died from drinking too much water in a short amount of time, and a young boy was hospitalized after doing the same thing.

"Water intoxication comes from drinking too much water," says Elizabeth Clay, a nurse practitioner with OSF HealthCare. "And it can lead to some severe symptoms. You can get a headache, disorientation, confusion, nausea, vomiting – it can even be fatal.”

Other serious symptoms include muscle weakness, increased blood pressure and double vision.

"The amount of water that a person should consume is going to be individualized," says Clay. "But overall, your kidneys can only handle so much. And that's between 0.8 and one liter. So, you really don't want to be taking in more than that per hour in water.”

Water intoxication can affect anyone. But it’s a problem that is especially common in people who participate in sporting events, military training or working outside.

"Dehydration can play a major role in water intoxication because when a person feels that they're getting dehydrated, they may try to overcompensate and may drink too much water at one time, and your body can't handle that," says Clay. "So, you'll start to get these symptoms whether it's nausea, vomiting, confusion – just disruption of your brain activity – and that comes from that depletion of sodium. And so, your cells inside your brain are holding on to that water and it causes swelling inside your brain and that can lead to some serious complications.”

Clay suggests taking frequent swallows throughout the day rather than chugging a bottle of water at once. Also, eat a healthy diet to get the needed electrolytes. And don’t drink just water. Sports drinks like Powerade and Gatorade, as well as coconut water and cow's milk are full of electrolytes.

There are no guidelines as to how much water a person needs each day. Some people still follow the 8x8 rule, which recommends drinking eight 8-ounce glasses of water a day. Still, it depends on certain factors like body weight, the amount of physical activity you get and the climate where you live.

"So, if you can, stay indoors and out of the sun during this hot weather," says Clay. "But if you must be outside – if you've got training or some sort of physical activity that maybe your job or work requires – just want to make sure that you're getting those electrolytes and that water that you need. Just don't overdo it.”

If you begin to experience symptoms after drinking too much water, call 9-1-1 immediately.

Chemical contaminates found in Illinois rivers threaten food chain

SNS - Scientists tested nine fish species from four northern Illinois rivers for contamination with per- or polyfluoroalkyl substances, synthetic chemicals found in numerous industrial and commercial products and known to be harmful to human health. They found fish contaminated with PFAS in every one of their 15 test sites. Elevated levels of PFOS, one type of PFAS compound, were found in nearly all fish tested.

Study found that there were high levels of PFASs contamination levels in channel catfish found in Illinois waterways.

G.C./Pixabay

The qualities that make PFAS desirable for industrial uses — their durability and stability under stresses such as high heat or exposure to water, for example — also make these chemicals particularly problematic in the environment and hazardous to human and animal health, said Joseph Irudayaraj, a professor of bioengineering at the University of Illinois Urbana-Champaign who led the new study.

The findings are reported in the journal Science of the Total Environment.

Short-chain PFASs (per- and polyfluoroalkyl substances) are widely used as alternatives to long-chain PFASs. Long-chain PFASs become gradually regulated under REACH (EC No. 1907/2006) and other international regulations, due to having persistent, bioaccumulative and toxic properties and/or being toxic for reproduction. The increasingly used short-chain PFASs are assumed to have a lower bioaccumulation potential.

“PFAS contain multiple carbon-fluorine bonds, one of the strongest bonds in organic chemistry,” Irudayaraj said, who is also a professor in the Beckman Institute for Advanced Science and Technology and an affiliate of the Carl R. Woese Institute for Genomic Biology and the Carle Illinois College of Medicine at the U. of I. “Because of this, they are also very hard to break down. They persist for a long time because they are very, very stable.”

Considering such permanent exposure, it is very difficult to estimate long-term adverse effects in organisms. Enriched in edible parts of plants, the accumulation in food chains is unknown.

There are nearly 15,000 PFAS chemicals, according to the U.S. Environmental Protection Agency. These are classified either as short-chain PFAS, which have less than six carbon-fluorine bonds, and long-chain PFAS, with six or more of these bonds, Irudayaraj said.

Long-chain PFAS were widely used before awareness grew about the hazards of these chemicals. More recently, many industries switched to using short-chain PFAS.

“It was thought that the short-chain PFAS were less toxic, and that they could more easily degrade,” he said. “But surprisingly, that was not the case.”

Now, both types of PFAS are found in groundwater, soil and human tissues.

Short-chain PFASs have a high mobility in soil and water, and final degradation products are extremely persistent. This results in a fast distribution to water resources, and consequently, also to a contamination of drinking water resources. Once emitted, short-chain PFASs remain in the environment. A lack of appropriate water treatment technologies results in everlasting background concentrations in the environment, and thus, organisms are permanently and poorly reversibly exposed. Considering such permanent exposure, it is very difficult to estimate long-term adverse effects in organisms. Enriched in edible parts of plants, the accumulation in food chains is unknown.

“About 99% of people living in the U.S. have PFAS in their system,” Irudayaraj said.

Studies on animals have shown that short-chain PFAS (per- and polyfluoroalkyl substances) are almost completely absorbed when ingested or inhaled but not much through the skin. Both short- and long-chain PFAS don't break down easily in the body due to their strong chemical bonds. Even if these chemicals start off in different forms, they eventually turn into acids through several steps, which can be more toxic than the original chemicals. One such toxic substance, perfluorohexyl ethanoic acid (FHEA), has been found in various tissues from deceased people, according to research published by The Danish Environmental Protection Agency in 2015.

The time it takes for these acids to leave the blood varies depending on the specific chemical, the species, and even the sex of the animal. In general, sulfonates (a type of PFAS) take longer to be eliminated than carboxylates (another type), and longer chains take longer to leave the body than shorter ones. In animals, the time is often shorter for females due to differences in how their bodies process these chemicals. The time these substances stay in the blood can range from a few hours to days in rodents, a bit longer in monkeys, and much longer in humans, sometimes lasting years. However, shorter-chain PFAS tend to leave the body faster, except for PFHxS (a six-carbon chain PFAS), which has a longer half-life in humans than some other PFAS like PFOA and PFOS.

Despite a voluntary phasing out of some PFAS in industry in the U.S. and efforts to reduce PFAS pollution, these chemicals are still found in drinking water, household products, food packaging and agricultural products, he said.

Fish from the Rock River had the highest concentrations of PFAS in their tissues.

The manufacturers of chemical products using PFAS argue that the newer short-chain PFAS is safer than the widely known long-chain contaminants. Despite this assertion, the Auburn study's significant findings challenge these statements. The research indicates that short-chain chemicals are frequently present in drinking water systems and could potentially endanger human and environmental well-being. Additionally, current removal methods are relatively less efficient when it comes to eliminating short-chain PFAS in comparison to long-chain PFAS.

The Auburn study analyzed over 200 individual studies on PFAS finding that the short-chain contaminants may be just as harmful as the long-chain versions, if not more. The short-chain PFAS have been linked to hormonal and reproductive system harm.

The researchers in the U of I study focused on fish in northern Illinois rivers because they are close to urban and industrial areas. Industrial emissions and urban rainwater runoff may further contaminate local waterways with PFAS. Sport fishing is also popular across the state, including in areas inside and near Chicago. More than 666,000 fishing licenses were issued across the state of Illinois in 2020.

The researchers narrowed their research down to the fish in the Pecatonica River, Rock River, Sugar River and Yellow Creek from 2021-22. The team collected dozens of samples from nine species of fish, including bluegill, channel catfish, common carp, northern pike, smallmouth bass and walleye. The fish represented different levels of the food chain, from those that feed only on plants, like bluegill, to those eating other fish, such as channel catfish and northern pike.

Back in the lab, the scientists analyzed fish tissues for 17 PFAS chemicals. They found PFAS-contaminated fish in every river they tested and in every one of their 15 sampling sites. Fish from the Rock River had the highest concentrations of PFAS in their tissues. Contamination levels were highest in channel catfish, at the top of the food chain, and lowest in the plant eaters.

Caffeine? How much is too much for kids and adolescents needing an energy boost?

Photo: Don Daskalo/Unsplash

While most caffeinated beverages are marketed and flavored to taste good for children, too much caffeine over a sustain period of time can have side effects or even be toxic students.

by Tim Ditman
OSF Healthcare

Key takeaways:

Too much caffeine can lead to headaches, vomiting, diarrhea, chest pain, high blood pressure and hyperactivity. For kids, this can impact schoolwork and athletics.

Everyone responds to caffeine differently. But a general rule for young people: limit daily caffeine consumption to 2.5 milligrams per kilogram of body weight.

Adults should watch what kids are drinking, how often and how they respond. If you have significant symptoms of a caffeine overdose, call 9-1-1.

Urbana - United States Sen. Chuck Schumer is asking the Food and Drug Administration (FDA) to look into PRIME Energy drinks, a product of entertainers Logan Paul and KSI. The senator claims the drinks are high in caffeine and are marketed to children, possibly leading to dangerous health outcomes. The people behind PRIME have defended the product.

Politics aside, the issue of what young people put in their bodies is something to be aware of, says Michael Broman, PhD, MD, an OSF HealthCare cardiologist. In fact, it’s one he thinks about daily.

“My children are 8 and 10. I don’t allow them to have caffeine except under my supervision and only in very small doses,” Dr. Broman says sternly.

Caffeine basics

Dr. Broman says energy drinks, when consumed properly, can provide the desired energy boost. A college student studying for a test, for example.

But it’s caffeine consumption that you must be aware of.

“Caffeine has clearly been linked to adverse events and toxicity when given at a high enough dose,” Dr. Broman says.

The effects of caffeine will vary from person to person. Some will be more sensitive to caffeine due to genetics. Others may be able to break down caffeine more quickly, meaning less sensitivity.

Generally though, Dr. Broman says taking in too much caffeine could lead to your heart racing, nausea, vomiting, diarrhea, chest pain and high blood pressure. You may also feel hyper and not able to sit still.

“Caffeine also causes dependence,” Dr. Broman adds. “As a person uses more and more over time, they start to miss it when they don’t have it. They can withdraw from caffeine.

“That’s one of the most worrisome side effects, especially in kids. If a child is using a lot of caffeine and they stop, they can have attention problems and headaches. It can affect their performance in school and athletics.”

What to know

Here’s the formula to remember: Dr. Broman says for children and adolescents, limit daily caffeine consumption to 2.5 milligrams per kilogram of body weight. (You can easily find a pounds to kilograms converter online.)

For example, if a high school student weighs 120 pounds (or around 54 kilograms), they would want to stick to 135 milligrams of caffeine per day. One PRIME Energy drink has 200 milligrams of caffeine. A 20-ounce bottle of Coca Cola has 57 milligrams. Caffeine content in coffee can vary. So be vigilant about your health and seek out the numbers. Check the product label or look up the product online before you swing by the drive thru or go to the store.

The formula, though, doesn’t mean two bottles of Coke or a half swig of PRIME per day will yield no consequences for a 120-pound teenager. Rather, Dr. Broman recommends people under 18 not ingest caffeine regularly at all. Parents, teachers and coaches should watch what young people are drinking. Make the energy drink or soda a once-in-a-while treat. Water flavored with fresh fruit can be an alternative or talk to a dietitian about what’s right for you.

“A lot of these caffeinated beverages are marketed and flavored to taste good for children,” Dr. Broman says. “The drinks may also be in the store displays right next to the non-caffeinated beverages. They can look almost the same. So, it’s often difficult for a young person to figure out, ‘Is this beverage caffeinated? Is this one non-caffeinated?’”

And remember, everyone reacts to caffeine differently. Like any other ailment, know your health history and how your body responds to things. If you have significant symptoms from a caffeine overdose, call 9-1-1 and take an ambulance to the emergency department.

“People with prior cardiac conditions are way more likely to have very dangerous side effects from the use of caffeine,” Dr. Broman says.

10 Health recommendations for the new year

Ready to quit smoking in 2025? Ask your doctor for resources and guidance for quitting tobacco and nicotine.

Photo: Lil Artsy/PEXELS

StatePoint - Looking to improve your health in 2025 and beyond? Check out these recommendations from the American Medical Association:

Make nutritional tweaks: Reduce your intake of sugar-sweetened beverages and processed foods, especially those with added sodium and sugar. Drinking sugary beverages, even 100% fruit juices, is associated with a higher mortality risk, according to a study published in JAMA Network Open. Drink water and choose nutritious, whole foods including fruits, vegetables, whole grains, nuts and seeds, low-fat dairy products, and lean meats and poultry.

Get active: A recent study published in JAMA found that putting down the TV remote and going for a walk can improve healthy aging—highlighting the importance of small everyday habits. Adults should get at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

Get up-to-date: Get your vaccines in advance of respiratory virus season—including the annual flu vaccine and the updated 2024-2025 COVID-19 vaccine for everyone six months and older, as well as pregnant people. People 65 and older and those who are moderately or severely immunocompromised should receive a second dose of the 2024-2025 COVID-19 vaccine six months later.

RSV can be dangerous for older adults. The Centers for Disease Control and Prevention recommend those 75 and older, and 60 and older at high risk for severe RSV, get vaccinated. Immunizations are also available to protect babies from getting very sick from RSV. This is important because RSV is the leading cause of infant hospitalization nationwide.

If you have questions, speak with your physician and review trusted resources, including GetMyFluShot.org. You can also reduce the spread of respiratory viruses by covering coughs and sneezes, frequently washing your hands, wearing masks, improving air quality, and staying home if you are sick.

Get screened: Make an appointment for preventive care, tests and screenings to help your doctor spot certain conditions before they become more serious.

Know your blood pressure numbers: Visit ManageYourBP.org to understand your blood pressure numbers and take necessary steps to get hypertension under control. Doing so will reduce your risk of heart attack and stroke. If checking your blood pressure at home, visit ValidateBP.org to see if your device has been tested for accuracy.

Learn your type 2 diabetes risk: Take a 2-minute self-screening test at DoIHavePrediabetes.org. Steps you take now can help prevent or delay the onset of type 2 diabetes, which carries a higher risk of heart disease, kidney disease and vision loss.

Drink only in moderation: If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans—up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.

Quit tobacco and nicotine: Ask your doctor for resources and guidance for quitting tobacco and nicotine. Declare your home and car smoke-free to eliminate secondhand smoke exposure.

Follow dosage instructions: When taking prescription opioids or other medications, store them safely to prevent diversion or misuse, and properly dispose of any leftover medication. If you’re prescribed antibiotics, take the full course to prevent antibiotic resistance—a serious public health problem.

Manage stress: Good mental health is part of good overall health. Get sufficient sleep (at least 7.5 hours per night), exercise and ask for help from a mental health professional when you need it.

More health resources and tips can be found by visiting ama-assn.org.

“The best way to address the post-holiday doldrums is to do something good for your health,” said Bruce A. Scott, M.D., president of the AMA. “Even small, positive choices you make now can have a big impact on your long-term wellbeing.”

Exposing misconceptions about infant nutrition for new moms

by Tim Ditman
OSF Healthcare

Photo: Jonathan Borba/PEXELS

DANVILLE - Bringing a new baby home raises the focus on their and mom’s well-being. Toward the top of the list: what and how the child is being fed.

Whether you choose to breastfeed or use formula, misconceptions about infant nutrition are everywhere. Xandra Anderson, a certified lactation consultant at OSF HealthCare, cuts through the noise.

Do I need to change what I put in my body while breastfeeding? This covers a lot of ground, from a mom’s diet to whether she should abstain from alcohol, caffeine, tobacco and medication.

Breastfeeding moms generally don't need to change their diet. Drinking a caffeine-heavy drink before breastfeeding may keep your baby awake longer than normal. After drinking alcohol, wait a few hours to nurse.
Moms can also generally stay on medication while breastfeeding. Talk to your health care provider if you have questions or if you have a medical procedure.
If you smoke, do so after breastfeeding. Then wait a few hours to nurse again.
Have breast milk you can't use in feeding? Use it on baby acne or in their bathwater.

Do I need to change what I put in my body while breastfeeding? This covers a lot of ground, from a mom’s diet to whether she should abstain from alcohol, caffeine, tobacco and medication.

Diet:

Healthy eating is always good. But Anderson says new moms generally don’t have to change their diet for breastfeeding. If your diet is heavy on certain things (like garlic or dairy) and you notice your baby is extra fussy, you can try changing your meals. A provider may also want to test your baby for allergies.

Alcohol and caffeine:

Drink these in moderation and with precise timing, Anderson says.

“Babies are very sensitive to caffeine. If you have a cup of coffee and nurse right away, the baby is going to be awake for a lot longer than normal,” Anderson explained.

“That doesn’t mean you have to not drink coffee. Just maybe not add three shots of espresso to your morning coffee,” she adds with a smirk.

For alcohol, Anderson says the drink will filter out of your breastmilk like it filters out of your blood. So after having a couple of alcoholic drinks, wait two to three hours before breastfeeding or pumping.

“The breastmilk isn’t ruined. You just need to give it time,” Anderson says.

But here’s a lifehack if mom feels full of breast milk and wants to pump right after having a drink: Go ahead and pump, and use the milk on your baby’s acne or in their bathwater. Just keep it away from their mouth.

“It’s antimicrobial. It’s antibacterial. It’s moisturizing,” Anderson says, singing the praises of breast milk. “Our babies are in the most perfect environment in the womb. Once they’re born, their world is cold, dark and dry. They can get dry skin, acne or cradle cap [greasy or flaky spots on the scalp]. Breast milk is a great way to prevent or heal those things.”

Medication and other health care issues:

Anderson says most medication is safe to use while breastfeeding. In fact, it’s important to stay the course – for example, with mental health medication – so you can be the best mom possible. Talk with your health care provider if you have questions.

If you have a medical procedure, also get advice from a professional. For example, Anderson says if you get a hepatobiliary iminodiacetic acid (HIDA) scan for a gallbladder concern, you’ll be radioactive for around 24 hours. Don’t breastfeed during that time. Or if your breasts feel full and you have to pump, dump the milk down the drain.

Tobacco:

Anderson admits it’s tough to kick the habit. But she reminds moms: infants are very sensitive to nicotine. It can disrupt the child’s sleep and feeding and even interfere with organ development. Secondhand smoke can increase the risk of a respiratory infection and sudden infant death syndrome (SIDS).

If you’re smoking with a new baby at home, do so after breastfeeding, then wait two to three hours before nursing again. Wear one jacket while smoking so you don’t get an odor or residue on a lot of your clothes or the baby.

Tips for cooler weather, avoiding seasonal colds and the flu

Photo:Vitaly Gariev/Unsplash

Family Features - Although cold weather isn't directly to blame when you get sick, it creates an environment that makes it easier for germs and illnesses to thrive. In fact, understanding how cooler temperatures affect your chances of getting sick may be your best approach for preventive care.

Despite the old adage that "you'll catch your death of cold," the cold itself doesn't cause illness. More accurately, the cold is more hospitable to viruses, making it easier for them to spread. While you can't control Mother Nature, you can take steps to protect your health when temperatures drop.

Protect Your Immune System

A weakened immune system makes it harder for your body to ward off intrusive germs. If you're otherwise healthy, protecting your immune system can be as simple as stepping up typical healthy habits, like eating plenty of nutrient-rich produce, getting enough sleep and exercising. Managing stress and limiting alcohol consumption are also helpful in managing your body's immune response.

If your immune system is compromised by an underlying condition, it's a good idea to talk with your doctor about what you can do to add an extra layer of protection during the cooler months, including any vaccines that may help boost immunity.

Combat Congestion

Cool, dry conditions can wreak havoc on your nasal passages, drying them out and reducing the protective layer of mucus that helps fight infection. Sinus pressure and congestion are often some of the first warning signs you're coming down with something.

To treat your congestion symptoms, you can use a non-medicated option like Mucinex Sinus Saline Nasal Spray. This is the first-ever saline product with a nozzle that lets you switch between two spray pressures. The "gentle mist" helps clear everyday congestion and soothes the nose while the "power jet" helps clear tough nasal congestion often associated with colds. An added benefit is that the product can be used for children 2 years of age and older on the gentle mist setting and children 6 years of age and older on the power jet mode.

Spend Time Outdoors

People naturally spend more time indoors when temperatures drop, but there are some benefits to getting outdoors. One is the natural exposure to vitamin D. Sunlight is a natural source of this important vitamin, which plays a pivotal role in immunity. Sunlight also triggers the body to produce serotonin, which boosts your mood, and multiple studies show a strong correlation between mental and physical health.

Fresh air and exercise are also good for your overall health, and exposure to daylight can help keep your circadian rhythms regulated, which in turn promotes better sleep. What's more, acute exposure to cold can trigger your body to produce infection-fighting cells, so you're less prone to illness.

Practice Good Hygiene

It may seem overly simple, but the everyday act of washing your hands can play a big role in preventing illness, especially after you spend time in public places. While out and about, you likely come in contact with many surfaces others may have touched, including door handles, shopping carts, touch screens and menus.

Washing your hands frequently can help prevent you from transferring germs to your body when you touch your eyes, mouth or nose. Also make a habit of wiping down surfaces you touch frequently, such as your keyboard and phone, with disinfectant wipes.

Stay Hydrated

Keeping your body well-hydrated throughout the day can help ensure all your body's systems are functioning as they should. If you're dehydrated, your body can't use the nutrients you consume properly, which affects your immunity. In addition, drinking plenty of water helps flush toxins out of the body before they can cause an infection.

Find more practical tips and products to help manage your health during the colder months at Mucinex.com.

How to Relieve Nasal Congestion

Normally your sinuses are empty except for a thin layer of mucus. When you're exposed to irritating triggers, like bacteria, a cold or flu virus, allergies or environmental triggers like tobacco smoke and dry air, your body responds by mounting an immune response.

The delicate tissues lining your sinuses start to swell, and this, in turn, puts pressure on the underlying tissues in your face, causing painful sinus pressure.

You can relieve sinus pressure symptoms in several different ways, including:

Using a humidifier or vaporizer.
Taking a long, hot shower; it may have the same effect as using a humidifier if one is not available.
Drinking plenty of fluids.
Using a warm compress on your face; resting a warm towel over your sinuses may provide relief.
Irrigating your sinuses. Using a neti pot; saline nasal spray, such as Mucinex Sinus Saline Nasal Spray; or syringe with salt water may help flush debris from your sinuses to relieve sinus congestion.
Sleeping with your head elevated.

If these steps don't work, the next approach is typically over-the-counter medicine. When trying to relieve sinus pressure and nasal congestion, look for a decongestant. A decongestant can help shrink mucus membranes that have swollen in your sinuses, allowing the trapped mucus to drain.

The power of listening when helping those with a terminal illness

by Tim Ditman
OSF Healthcare

“I was in my early forties with a lot of life before me when a moment came that stopped me on a dime.”

Country music star Tim McGraw’s “Live Like You Were Dying” tries to sum up the emotions of a terminal illness.

Rita Manning
Pastoral Care & Bereavement Coordinator

Photo provided

It’s not just Hollywood. Rita Manning counsels patients and their loved ones as a pastoral care professional and bereavement coordinator for OSF HealthCare. She says there are ways to make the person’s final days more peaceful.

Getting the diagnosis

Before the “what’s next?” phase sets in, Manning says gut reactions to a terminal illness diagnosis can vary widely. Some have been in declining health, and they may show less of an emotional response. Others learn the news unexpectedly and abruptly.

“Those that are broadsided probably have more of an impact of mental and emotional things,” Manning says.

People might talk about being afraid of death or ask lots of questions. Some may want to go “full speed ahead,” as Manning puts it, and do things while they can. They may travel or catch up with old friends. Others may retreat and want to contemplate the future alone. Depression and other mental health issues can follow.

Helping out

Here’s a phrase to try when starting the conversation with a loved one:

“You may not want to talk about this now. Just know that whenever you are ready, I’m ready to listen and be there,” Manning says, putting herself in the shoes of a caregiver.

In other words, try to meet the person where they are. Don’t try to fix something that can’t be fixed. Acknowledge that the news is tough. Sit and cry with your loved one if that’s the emotion they show. Or if you don’t wear your emotions on your sleeve, offer help in other ways. Offer to mow the yard or take care of groceries.

Manning advises to avoid cliché phrases like “How are you doing?” Instead, try “How’s your day treating you?”

Another poor phrase: “You’re going to a better place.”

“Those types of phrases might be factual for them in their faith journey. It still may not be the time they want to hear that,” Manning says.

End of life discussions

It’s not uncommon for an adult with a terminal illness to put off talking about their funeral, estate and other matters once they have passed away. But there comes a time when there’s little time left to get things in order. Approach it delicately, Manning suggests.

“We just want to honor your wishes,” Manning says, again posing as a caregiver. “If you could help us understand what those are, that would help us to know how to move forward.”

Other phrases that may work: What is your greatest concern? What is your greatest hope? How can we make your final days full and comfortable?

Children and terminal illnesses

Consoling and supporting a child who will soon pass away requires a different approach, Manning says. You should still be honest, but they may not understand death. So, explain it in a way they understand.

First, reassure the child that the situation is not their fault.

Try something like: “Sometimes people just get sick. As hard as we try, we just can’t find that solution to make you well again.”

If they ask a question, an adult may need to ask one back to make sure they grasp what the child is thinking. For example: does the child’s stomach hurt because they are nervous or because of the illness? The response will shape what the adult says.

Relate to what children know, like a pet who died or even leaves falling off trees in the winter. But don’t be afraid to use words like “death” and “dying.” Using words like “lost” may cause confusion, Manning says. For example: a parent says, “We lost grandma today.” A child may respond, “Let’s go find her.”

Manning adds that there are books from trusted sources that talk about death.

“They’re still going to have questions,” Manning points out. “But it starts the hard task. Reading helps them engage and understand better.”

Learn more

Learn more about resources for people nearing the end of their life on the OSF HealthCare website.

Your health: Excessive alcohol consumption can be deadly for young adults

For many adults, alcohol is part of unwinding after a stressful work week. There are the usual reminders about having a sober driver, knowing your limits and mixing in water between your beers. But experts are also warning about the dangers of excessive drinking or binge drinking, which is having several drinks on one occasion.

More here...

With heart attacks, timing is everything and it can save your life

To say time was of the essence for Tammi Fanson on July 18, 2022, would be an understatement.

The Gibson City, Illinois, woman had been dealing with high blood pressure, stress, fatigue and shortness of breath, but she chalked it up to life just being difficult. But on that day, ...

Coping with grief during the holiday season with loved ones, here's how

During the holidays, societal norms expect us to be sociable and cheerful. But it can be difficult for people dealing with the loss of a loved one. A normal shopping trip may turn blue when you hear the song you used to dance to. Or the Christmas tradition of baking cookies...

Learn more...

More men than women die from melanoma; tips for men to stay alive longer

Let’s face it, fellas. We’re not always the best when it comes to taking care of ourselves.

That includes protecting one of our most vital and largest organs – our skin.

It’s that time of the year when people are outdoors for several reasons – sporting activities, vacations, and working outside jobs.

But under the brilliant sun rays lurks a potential danger especially to men – skin cancer, more specifically melanoma.

With schools out for winter break, seasonal illnesses will be on the rise

by Lee Batsakis
OSF Healthcare

Signs or symptoms to look out for are head bobbing and if a child has excessive head bobbing after each breath, flaring of their nostrils,...

Photo: Caleb Woods/Unsplash

Evergreen Park - Schools across the country are on winter break and holiday gatherings are here along with the winter weather. That means the perfect storm for seasonal illnesses to spread is nearly inevitable. This year we have heard the term "triple-demic" used in reference to the current strains of flu, COVID-19, and respiratory syncytial virus (RSV) that are circulating across the country.

Health experts are urging parents to use caution in the coming weeks in order to help reduce the spread of these viruses. The least familiar of the three viruses for many parents is RSV. While RSV is not new, the patterns of circulation for RSV and other common respiratory viruses have been disrupted and have evolved since 2020. Health experts encourage parents to be aware of any signs and symptoms of this virus their child might be experiencing.

"Similar to other viruses they can present with cough, congestion, runny nose, and fever. However, with RSV, the symptoms seem to worsen on day three to five," says Dr. Safiat Amuwo, an OSF HealthCare pediatrician.

One symptom of RSV in particular that differentiates it from these other viruses is respiratory distress, which can be difficult for parents to recognize. Some people associate a persistent or worsening with respiratory distress. This, however, is not necessarily the best indicator. Dr. Amuwo says paying close attention to your child’s breathing and body language is key.

"Signs or symptoms to look out for are head bobbing and if a child has excessive head bobbing after each breath, flaring of their nostrils, chest retractions or increased work of breathing, poor feeding, they are lethargic, they are not easily arousable – these are some signs that they may be tiring out," Dr. Amuwo explains.

Dr. Amuwo adds that the increased work of breathing, or fast, shallow breathing, is the most important of these to watch for as an indication of respiratory distress that would likely indicate it could be RSV. If you think your child might be in respiratory distress, Dr. Amuwo says not to wait for an appointment with their pediatrician and to take them directly to the nearest emergency room.

The COVID-19 pandemic taught us the importance of isolating and monitoring symptoms if someone receives a positive diagnosis of the virus. The same can be said for RSV. According to the CDC, people infected with RSV are usually contagious for three to eight days and may become contagious a day or two before they start showing signs of illness – but some infants and people with weakened immune systems can continue to spread the virus even after they stop showing symptoms, for as long as four weeks.

Health experts urge families with a known case of RSV in the household to refrain from attending gatherings and to cancel any travel plans. If you have a sick child at home and need to go in to work, Dr. Amuwo advises parents to bring childcare to them rather than bringing your child outside of the home, which would increase the risk of spreading the disease.

Dr. Safiat Amuwo
OSF HealthCare Internal Medicine and Pediatrics

"In high risk populations, especially infants who are premature or who have some history or bronchopulmonary dysplasia, it is recommended to avoid daycares if possible," says Dr. Amuwo.

Because there is not currently a vaccine for RSV, the best way to prevent it is similar to the measures that have been used for prevention of COVID-19: hand washing and mask wearing. If you do have plans to see loved ones or to travel over the holidays, do so with caution.

There are measures that can be taken to help treat RSV at home, such as over-the-counter medications, warm showers, drinking plenty of fluids, and using a humidifier. Dr. Amuwo recommends talking to your child’s pediatrician before proceeding with any at-home treatments for RSV.

"A humidifier, specifically a cool mist humidifier, can help relieve some symptoms. However, if a child has underlying asthma or allergies, sometimes a humidifier can actually worsen their symptoms," Dr. Amuwo says.

Some at-home treatments that are recommended or work for one child does not necessarily mean they will work for another. Their pediatrician can help you determine the best plan for your child.

Like many viruses, RSV cannot be treated with antibiotics. However, if the virus progresses and a child develops further illness such as a superimposed bacterial infection or pneumonia, antibiotics may be an option. In any case, if your child’s symptoms worsen, make an appointment with their pediatrician. If they become severe, go to the nearest emergency room.

"If parents see that their child has respiratory distress – which includes the increased work of breathing, grunting, head bobbing, chest retractions, nasal flaring – those are more concerning signs so that would be more of a reason to be evaluated in an emergency room," advises Dr. Amuwo.

If you or your child become sick with RSV, COVID-19, or the flu this holiday season, monitor symptoms closely, follow the recommended guidelines to reduce the spread, and stay home until the virus has run its course.