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ISSUE FOCUS

Answers on page 2

Stroke & Vascular Health

Test Your Stroke Knowledge

1. Women are more likely to die from a stroke.❍ True ❍ False

2. If someone is showing symptoms of a stroke, what should you do?❍ Drive her to the nearest

emergency room❍ Call 9-1-1 immediately❍ Call her primary care physician

3. Which of the following is not a warning sign for a stroke?❍ Sudden confusion❍ Loss of hearing❍ Numbness or weakness in the face,

arm or leg❍ Trouble speaking or understanding

speech

4. What is another name for stroke?❍ Head hemorrhage ❍ Brain damage❍ Brain attack

5. Strokes don’t happen to young people.❍ True ❍ False

6. What other medical condition often occurs with stroke?❍ Kidney failure ❍ Heart attack❍ Seizure ❍ Liver failure 7. What psychological problems can arise after a stroke?❍ Depression ❍ Anxiety❍ Anger ❍ All of the above

VOLUME 7 • ISSUE 5

B U L L E T I N

JOIN THE CONVERSATION by connecting with H2U on Facebook. Plus, get more health tips by following

our blog at www.h2ublog.com.

H2U has partnered with HearUSA to offer our members these benefits:

• Free hearing exams ($135 value)• Fixed, discounted prices on

hearing aids• 3-year with 1-year loss/damage

warranty (deductible applies)• 1-year supply of free batteries• No interest financing options

• Routine follow-up visits at no charge for one year

• No charge for inspection, cleaning and check of hearing aids for the life of the hearing aid(s)

To schedule an exam, call HearUSA at (800) 442-8231. Or learn more by visiting H2U’s HearUSA discount page in the Health and Wellness Discounts section on H2U.com. You can locate a center or shop online for products. n

Hear Clear With HearUSA H2U Benefit

Spring is a great time for taking long walks to benefit the body and mind. Make your walks safer by following these steps:

> Walk on sidewalks whenever possible. If there are no sidewalks, walk facing traffic, but as far from passing cars as possible.

> Put away your phone and pay attention to your surroundings.

> Cross only at crosswalks, with the light if there is one.

> Don’t step out from between cars, and look both ways for cars and bicycles—cyclists sometimes bike on the wrong side of the road.

> Wear light-colored clothing or a reflec-tive vest to be more visible at night, as well as at dawn or dusk.

> Look before crossing driveways and entrances to parking garages or lots.

> Limit alcohol use before walking and during your walk.

For more information about safe walking, visit www.nhtsa.gov/Pedestrians. n

Practice Defensive Walking

When it comes to stroke, getting treatment quickly is the best way to preserve brain function. Knowing the signs of stroke can save a life or

help someone maintain a high quality of life after a stroke. It’s also impor-tant to know how to prevent strokes in the first place.

Making simple lifestyle changes can substantially reduce stroke risk for many people. Controlling high blood pressure is critical. You should also quit smoking, watch your cholesterol and keep your weight down.

Improving your stroke awareness boosts your chances of surviving stroke or help-ing a loved one survive. To see what you know about stroke, take this quick quiz. Good luck!

HEALTH TO YOU

continued from front page

People who suffer an ischemic stroke, which is caused by a large blood clot that completely cuts off the blood supply to the brain, are often left with debilitating weakness and pain, making it difficult to walk, drive, eat or perform other activi-ties. Now, a new intra-arterial treatment may help reduce the severity of these disabilities better than clot-busting drugs, according to a recent study in the New England Journal of Medicine (NEJM).

In intra-arterial treatment, a small stent made of wire mesh is attached to a catheter and threaded through an artery in the groin up to the brain. Once the catheter reaches the clot, the stent grabs the clot and removes it. Unlike stents used in heart surgeries, these devices do not remain in the body.

Although the clot-busting drug tPA is still the most common treatment for isch-emic strokes, the intra-arterial treatment is becoming more widely available. The NEJM reports 1 in 3 patients with large clots who had the intra-arterial treatment were able to care for themselves after recovery. In patients who received the tPA drug to dissolve large clots, about 1 in 5 recovered enough to return to indepen-dent living.

The stent treatment must be used within six hours of stroke onset for the best results, so it’s important for readers to remember to act FAST when stroke symptoms appear. n

New Treatment May Reduce Stroke Disability

The F-A-S-T Way to Recognize StrokeF – Face. Ask the person to smile. Does one side of his face droop?A – Arms. Ask the person to raise both arms. Is one arm weaker or drifting downward?S – Speech. Ask the person his name and age. Is his speech slurred?T – Time. If you observe any of these signs, it’s time to call 9-1-1.

Don’t Believe These Allergy MythsMost of us know spring is allergy season, but we may know less about seasonal

allergies than we think. Here are three common myths:

Myth: If you didn’t have allergies as a child, you won’t have them as an adult. Late-blooming allergies to pollen, as well as dust, pets, food and other substances can develop in adults, though experts are not sure why.

Myth: Eating local honey reduces seasonal allergies. In theory, con-suming honey desensitizes your immune system’s response to pollen by exposing you to small amounts of allergens, like allergy shots do. Most studies do not show that eating honey produces those results. This may be because bee pollen in honey comes from flowers, which are not the primary source for most nasal allergies.

Myth: You should start your allergy medication after symptoms appear. If you struggle with seasonal allergies, the American College of Asthma, Allergy and Immunology suggests that you start taking antihistamines two weeks before symptoms are expected to begin. Consult your doctor about which medi-cation is best for you. n

1. True. Stroke is the third-leading cause of death for women and the fifth-leading cause for men, says the National Stroke Association. Women tend to have worse recoveries and are more likely to end up in long-term care facilities.

2. Call 9-1-1 immediately. A stroke is a major medical emergency. Each minute counts. Paramedics can begin treatment on the way to the hospital if you call 9-1-1.

3. Loss of hearing. Other common stroke symptoms include sudden vision problems, loss of balance, dizziness or severe headache with no known cause.

4. Brain attack. During a stroke, a clot disrupts blood flow to the brain or a burst blood vessel causes bleeding in the brain. Either occurrence causes brain cells to die, which can lead to a serious loss of brain function and muscle control.

5. False. Stroke has no age limit. Although strokes are most common after age 55, they can happen to young adults, teens, children and even babies. Those with congenital heart defects, immune disorders, diseases of the arter-ies and abnormal blood clotting are all at risk of stroke.

6. Heart attack. Cardiovascular disease doesn’t occur in isolation. Those at risk for stroke are also at risk for heart attacks and other cardiovascular diseases.

7. All of the above. Post-stroke depres-sion is especially common, affecting more than a third of survivors, says the National Stroke Association. Unfortunately, post-stroke depression often goes undiagnosed and untreated, which can slow recovery. n

Stroke Knowledge

2 H2U.com

Gardening is great for your health. Digging, planting and weeding relieve stress, increase flexibility and

strengthen muscles. But all that work also can be physically demanding, espe-cially if you have aches and pains from arthritis or other conditions.

Luckily, your beloved hobby can be made easier with these simple tricks.

➜ Plant flowers and vegetables in raised containers rather than ground-level beds to decrease bending, kneel-ing and squatting.

➜ Choose lightweight plastic pots. If you prefer ceramic or terracotta pots, invest in a wheeled pot mover. To lighten heavy pots, fill the bottom one-fourth to one-third with light-weight materials such as empty plastic bottles, soda cans or an upside down plastic pot before adding soil.

➜ Reduce how often you water by using homemade, self-watering devices made from plastic bottles. Simply drill or poke holes in a bottle and place it in the hole next to your new plant. Leave the top sticking out of the soil about an inch. Fill the bottle with water, which will

seep out slowly and encourage deep, healthy roots.

➜ To secure a better grip on your tools, use foam, tape

or plastic tubing on the handles. If you have achy hands, check out ergo-nomic tools made with arthritic gardeners in

mind.

➜ Keep garden tools sharp; they’ll require less

effort to get the job done. To keep tools clean and rust-

free, store them edgesdown in a terracotta pot filled with builder’s

sand and enough mineral oil to dampen the sand. (Don’t carry this heavy pot around your garden!) n

Having a setback on the path to achieving a goal—whether it’s to exercise more, quit smoking or cut back on sugary drinks—can be demoralizing and may lead you to toss in the towel. But develop-ing a positive and forgiving mindset can help you bounce back when you lapse.

Here are three things to remember when facing a personal setback:

1 Each step gets you closer to your goal. When it feels like you’re just

inching toward your goal, remind yourself that every inch counts. Each step in your journey helps cement good habits that can change your life.

2 When you feel like quitting, think about why you started.

Wear an inspira-tional wristband; tape a motiva-tional reminder to your bathroom mirror or com-puter monitor (even something as simple as “You can do it!”); keep a photo on your desk that calls to mind your goal.

3 Mistakes can become learning opportunities. Mistakes will hap-

pen. Instead of scolding yourself, consider different choices you can make next time—like choosing salad instead of french fries, or hitting the gym instead of hitting the snooze button.

Changing your lifestyle or breaking bad habits can be challenging, but your efforts will be rewarded. For example, living a healthy lifestyle not only lowers disease risk, but can also reduce stress, make you feel more energetic, sharpen your mind and give you a happier outlook. n

3 Things to Remember

After a Setback

Tricks to Make

Gardening Easier

3

4 H2U.com

H2U National Office P.O. Box 1300Nashville, TN 37202-1300

This newsletter is not intended to provide advice on personal medical matters, nor is it a substitute for consultation with a physician.

HEALTH TO YOU

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H2Ublog.com

This month, make an effort to track your physical activity. Besides a trusty notebook and pen, smartphone apps

and digital fitness trackers can help you measure your progress. Or a simple pedometer may be more your style.

Pedometers are small devices with motion sensors that clip to your waist-band or pocket. The pedometer keeps track of each step you take, and they’re relatively affordable. Most basic pedom-eters cost about $20. Experts suggest logging at least 10,000 total steps per day (about 5 miles).

If you want to track more than steps, try a device like the Fitbit. More expen-sive than pedometers—the simplest models start around $60—these fitness trackers can keep up with things like calories burned, exercise, heart rate,

sleeping patterns and stairs climbed. And they sync to your smartphone.

Speaking of your smartphone, apps like MyFitnessPal and Moves allow you to plug in your activities, interact with other members for encouragement or competition, and see your progress over time.

Once you choose your monitoring device, set goals and get moving!

> Set a distance goal. Websites like MapMyWalk.com allow you to chart a course in your neighborhood, telling you how many miles you’ve walked or jogged.

> Check with your local H2U program about mall walking groups.

> Sign up for a 5k race and start training! > Join a Meetup group for hikers,

cyclists or runners. n

MONTHLY CHALLENGE:

Track Daily Movement

Microgreens are leaves from young vegetables, herbs or other plants. They are typically larger than “sprouts” and smaller than “baby” salad greens. But don’t let their size fool you; these greens can deliver big flavor and lots of nutrients.

For a delectable spring salad, toss microgreens with grated carrots, chunks of avocado, fresh spring berries and raw sunflower seeds or walnuts. Boost the

flavors with a light vinaigrette made by whisking together olive oil, lemon juice and a pinch of salt and pepper.

Grow Your Own Microgreens in a Sunny Window✓Buy seeds for favorite salad greens, vegetables or herbs—cabbage, cilantro, radish and spinach are excellent choices.✓Put soil in a shallow container, about 1½” deep.✓Sprinkle seeds in a thick layer over soil. Cover with a light layer of soil.

✓Water well and allow to germinate in a dark, warm place.✓Once seeds germinate, move the container to a sunny spot.✓After 7–14 days, use scissors to snip greens about an inch below leaves.✓Rinse and enjoy! n

Add a Nutritious Zip to SaladsMicrogreens

TIP:Microgreens have a very

short shelf life; snip just before

eating.