Newsletters & Articles

As the go-to writer for the Denver Health Medical Plan newsletter, Marie researched extensively and wrote about a variety of health topics, ranging from heart disease to colonoscopies, from Medicare to medicinal plants, from turmeric to tempeh.

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The Power of Spice

You’ve probably heard the age-old saying, “variety is the spice of life.” Well, take it to heart (and to health), because cooking with a variety of spices can help you live a healthier life in lots of ways. In fact, spices are some of the most potent ingredients in your kitchen––for taste and for curing what ails you.

For thousands of years, spices have been harvested from the seeds, roots and leaves of plants known for their powerful favors and medicinal qualities. And, after decades of research, seems the centuries-old wives’ tales have been proven true.

Below are the five spices with the most powerful health benefits, each of which has been extensively researched. Plus, we’ll also suggest a few ways you can add them (delectably and easily) into your daily diet:

Garlic
Truth is, garlic is quite possibly the healthiest spice (and food!) in the world. Garlic (Allium sativum) is closely related to the onion and has been revered for five thousand years, not only for its culinary value but also for warding off disease.

Garlic is known to have antimicrobial properties than can help fight infections, including  the common cold. There’s also evidence that garlic helps lower cholesterol and high blood pressure, and improves overall heart health. That’s not all. Garlic is renowned as an antioxidant, anti-inflammatory, and it’s packed with nutrients.

The main medicinal properties of garlic are in a compound called “allicin” which is only formed after a clove has been cut or crushed and exposed to oxygen for approximately 10 minutes. Once the allicin is formed, much of it will remain even if cooked.

Recipe Ideas:
Go ahead, eat garlic raw for the most powerful health benefits. Marinate it into a robust tomato salad. Blend up a pesto with garlic, fresh basil and nuts. Whip up a hummus with garlic, garbanzo beans and tahini. Or cook garlic into any number of dishes from Chinese stir-fries to spaghetti sauce.

Ginger
The root (or underground stem) of the ginger plant is the part harvested for its flavor and medicinal benefits. Ginger also has thousands of years of history, particularly in Asian and Indian cuisine. It’s known for relieving a number of ailments of the digestive tract, including nausea, motion sickness and, research indicates, it may also help reduce the risk of colon cancer.

Recipe Ideas:
Ginger’s spicy, zesty flavor is delicious in stir-fries, marinades and baked goods (think ginger snaps!), as well as cold, citrusy summer beverages. Ginger tea, made by simply boiling and steeping slices of fresh ginger root in water, is a satisfying beverage that can help soothe a cold or flu by warming the body from within.

Turmeric
Curry gets its bright yellow-orange color from the spice turmeric, a root which contains several medicinal compounds, the most potent of which is curcumin. According to several research studies, this compound is said to be as effective at reducing inflammation as some anti-inflammatory drugs. Also an antioxidant, this powerful spice shows promise in helping to treat cancer.

Recipe Ideas:
Cook up some Indian specialties, like Tandoori Chicken or the nutritious lentil dish, dahl. Then, try to get even more creative with this versatile, mild spice by adding it to sweet potato soup, rice with almonds, and coconut pie. Rub it on chicken wings before throwing them on the grill. Or, for the ultimate in nutrition, blend up a carrot, turmeric, ginger smoothie.

Chili Peppers
Chili peppers, including cayenne pepper, get their medicinal properties from a substance called capsaicin which is what gives them their fiery-hot spiciness. You may have heard the term “capsaicin” on TV, touted as a topical analgesic. That’s because several clinical studies have shown that capsaicin creams can temporarily relieve chronic pain due to arthritis and other inflammatory conditions. When eaten, chili peppers stimulate the circulatory system, can clear respiratory infections and boost your immune system.

Recipe Ideas:
Keep cayenne and other hot chili peppers in your cabinet to spice up all sorts of dishes in every type of cuisine, from Mexican to Italian to Thai. Careful, though, a little goes a long way!

Cinnamon
It comes comes from the dried brown bark of the cinnamon tree and is one of the oldest spices in human history. Cinnamon’s sweet, warming flavors make it a favorite for baking, but this common ingredient is one of the most powerful antioxidants of all the herbs and spices. Cinnamon is also known to be an anti-inflammatory, an immune booster, and may help diabetics reduce blood sugar levels. Last but not least, cinnamon is being researched for its ability to help protect against Alzheimer’s Disease.

Recipe Ideas:
Get baking with cinnamon in recipes from apple pie to muffins to cookies. In summer, add cinnamon to fruit salads and butter-grilled peaches. Don’t forget a simple breakfast of oatmeal, cooked apples and a dash of cinnamon on top. Yum!

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7 Heart Healthy Habits for the New Year

By the time you read these first few paragraphs––about every 40 seconds––another American will suffer a heart attack. It’s a shocking statistic, but heart disease remains the number one cause of death in the United States.

Then there’s this: a lot of people don’t know they have a problem until it’s too late. And, with so many of us getting caught up in the American lifestyle, including fast food, high stress and sedentary jobs, it’s vital to be informed. Luckily, decades of solid research can help you and your loved ones get a jump on preventing heart disease.

February is “American Heart Month!”

We just kicked off the new year, which means you still have time to commit to making this your heart healthy year. American Heart Month, a federally designated event that takes place every February, was proclaimed in 1963 to draw attention to the causes of heart disease and help educate Americans about heart health. Today, it’s more important than ever.

7 Heart Healthy Habits to Start Now:

According to recent scientific research, it takes an average of 66 days to form a new habit. So, imagine how you’ll feel two months from now if you start making wise choices today. Incorporate these seven lifestyle changes into your daily routine for a healthier heart. Try one at a time to improve your chances of sticking to it.

1. Exercise––even 30 minutes a day helps
   Walk around your neighborhood, hop on your bike, go for a jog. You don’t need special equipment, and it doesn’t take much time to improve heart health. At least 30 minutes a day is recommended. Here’s an easy tip: try squeezing in a fast stroll during your lunch hour.
    
2. Lose weight––eat your vegetables
   If you eat more veges, you’ll improve heart health and likely lose weight. The very best choices are raw and steamed vegetables––without creamy dip, without heavy dressing, without butter. Once you start eating vegetables more often, you’ll find them to be loaded with delicious, natural flavors. Plus, they’ll fill you up with low-fat goodness before your main meal. Hint: try a salad with balsamic vinaigrette and a light drizzle of olive oil for a homemade, healthy dressing.
    
3. Diet––eat heart healthy fats
   Trans fats are a big no-no. What are they? Read food labels for the term “partially hydrogenated vegetable oil,” and you’ve found the culprit. Trans fats are found in most cakes, cookies, crackers, pie crusts, snack chips, fried foods, biscuits, margarine and a lot of other processed foods.

   Instead, choose healthy fats, such as monounsaturated fats, polyunsaturated fats, and omega-3 and omega-6 fatty acids. You can find them foods such as avocados, almonds and walnuts, salmon and extra virgin olive oil.

   In addition, replace meat protein with plant-based protein to bring healthy fats into your daily menus. Forgo the steak and make a tasty pot of pinto beans for dinner. Try this: blend beans in a food processor for a tasty low-fat dip for raw veges.
    

4. Quit smoking––avoid second hand smoke, too
   Need we say? If you have a habit of lighting up, do quit smoking to improve your health in every way. However, have you considered the effects of second hand smoke? If someone around you smokes, be aware that breathing second hand smoke is toxic. Stay away from all kinds of cigarette smoke for a healthier cardiovascular system.
    
5. Alcohol––drink in moderation or not at all
   Did you know, alcohol raises your blood pressure? Even red wine has a detrimental effect if you drink more than a glass a day. When it comes to your heart, it’s best to not drink alcohol at all. An easy suggestion: fill up on 8 glasses of fresh, clean water every day.
    
6. Sleep––get your winks, lots of them
   We Americans have a tendency to run ourselves ragged. We deny ourselves sleep to work harder, play harder, and squeeze in as much life as possible. Unfortunately, this on-the-treadmill habit actually robs us of a long life. Our bodies needs R&R. So try to get 8 hours sleep a night––regularly.
    
7. Reduce stress––meditation may help
   Many Americans live on the edge, trying to juggle jobs, family and finances. Good news, numerous studies have reported that meditation may help. Whether you try deep breathing, mindfulness, tai chi, yoga or Qigong, studies suggest that a daily meditation practice may lower of the risk of cardiovascular disease by reducing stress.

Here’s a healthy heart this year and beyond!

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Do You Have a Health Strategy?

We’ve all heard the saying, “Life is a journey, not a destination.” Well, the same goes for your health. It’s a lifelong process. And having a strategy in place can help you achieve your long-term health goals, plus live healthier and happier each day.

Everybody’s health strategy will look a little different, but the list below is a good place to start.

1. Annual Preventive Visit
   Going to the doc once a year for a routine exam could affect your health in a big way. An annual visit would likely include a complete in-office physical exam, blood pressure check, review of medications and family history, plus vaccinations and flu shots. Your doctor may also advise you to modify your diet and exercise habits.

   The key word here is “preventive.” You want to prevent any potential health problems before they arise or in the early stages when they can be easily remedied. So, if you haven’t been to your general practitioner this year, set up your appointment today.
    

2. Screenings
   Like your annual exam, screenings can help you ward off serious diseases before signs or symptoms appear. Screenings are often based on the age and gender of the person being tested.

   For example, The American Cancer Society recommends that women age 45 to 54 get a mammogram every year to screen for breast cancer. A colonoscopy is recommended for all adults at age 50 to screen for colon cancer. The American Heart Association recommends that blood pressure and cholesterol be checked starting at age 20. Additional tests can screen for diabetes, thyroid function, osteoporosis, hearing loss, prostate cancer and a lot more. Screening is health smart!
    

3. Health Coaching
   If you’re a DHMP member, you may be eligible for no-cost health coaching that helps you take a more active role in your own care. Health coaches are available to motivate, encourage and support members who are working to improve a variety of conditions from asthma to healthy eating to pain management.
    
4. Elevating Mind and Mood
   The mind can have a powerful impact on your mood and overall health. DHMP offers no-cost classes and a wealth of inspiring articles to educate and empower our members as they make positive life changes. Our STRONG body STRONG mind series may include topics about smoking cessation, yoga, weight management, work-life balance, heart health, dealing with depression, and many others.
    
5. Exercise
   If you don’t yet have an exercise routine, you can start with small steps––literally! Walking is great exercise and it’s simple to do. All you need is a good pair of walking shoes and you’re on your way. A brisk 30-minute walk three days per week can help you maintain a healthy weight, strengthen bones and muscles, and improve your mood and overall health.

   Walking tips:

   • Stretch before or after you walk to help prevent injuries
   • Walk slowly for 5-10 minutes at the beginning and end of your walk to warm up and cool down muscles
   • Choose shoes with proper arch support, flexible soles and good cushioning
   • The longer, faster and more frequently you walk, the greater the health benefits

   If you’re already a fitness fanatic, yay! Walking, biking, jogging, cross-country skiing, weight training, even gardening, are all great ways to improve your health and increase strength for the long term. Not to mention, exercise is fun!
    

6. Eating Healthy
   “Eat your vegetables” is probably the wisest thing your mom ever told you. Leafy greens and colorful veges and fruits, such as carrots, red peppers and blueberries are not only super tasty, they’re loaded with phytonutrients which may help to prevent a host of diseases, including some forms of cancer.

   Whole grains are another easy add to your daily meal plan. Brown rice, whole grain bread, rolled oats, quinoa, millet, bran muffins, mmmm. They’re family friendly ways to add nutrition and fiber to your diet.
    

7. Member Portal
   DHMP has an extensive website where you can find assistance and information on numerous health topics. Need to find a health provider? Want a recipe for healthy applesauce bread? Interested in mindful meditation? Need weight loss tips? You can find it all and so much more on the DHMP member portal. Ongoing learning should be on your daily health list.

   Ultimately, your strategy is a roadmap to creating a healthier life. Annual physical exams, screenings, wise food choices, regular exercise and health education can go a long way to enhancing your life. And remember, a healthy lifestyle is a journey, not a destination. Enjoy it all along the way!

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Medicare Spotlight: Understanding urinary tract infections in seniors.

It’s a topic that’s not often talked about among seniors: urinary tract infections (UTIs). Not only is the condition personal, but the symptoms of UTIs can also be quite different when we’re older. Many seniors with UTIs may not even know they have one.

What is a UTI?

A urinary tract infection occurs when bacteria enter the urethra, then move up into the bladder and begin to multiply, causing an infection. Because women have a shorter urethra than men, UTIs are more common in women. In fact, 50% of all women will have a UTI at least once in their lives.

However, for many reasons, UTIs are more common in elderly women and men––and are of serious concern because, if left untreated, the condition can be life-threatening. One disconcerting thing to note, UTI symptoms in seniors are different than for younger adults, and they’re not what you’d might expect.

What makes older adults more susceptible to UTIs?

According to the National Institutes of Health, each year in the U.S., nearly 5% of all emergency room visits by seniors aged 65 years and older are due to urinary tract infections. When it comes to long-term care facilities, UTIs account for approximately 35% of all health care-associated infections. Why is this the case?

• UTI symptoms in seniors are not typical
• Hygiene habits may change as we get older
• Catheters may need to be used in hospitals or healthcare facilities
• A lack of estrogen in older women makes them more susceptible
• Diabetes or a weakened immune system can increase susceptibility
• A sedentary lifestyle can create conditions for UTIs to develop

What are the symptoms of UTIs in seniors?

When a younger person develops a UTI, symptoms usually include painful urination, including burning, as well as an increased desire to urinate. However, in older adults, those symptoms may not be present at all.

Things for seniors or their caregivers to watch out for:

• Incontinence
• Urine that is cloudy, bloody or has a strong odor
• The desire to urinate more frequently, but producing less urine
• Behavioral changes such as confusion, delirium or agitation

Be aware that the last symptom on the list––behavioral changes––is often mistaken for the early stages of dementia or Alzheimer’s Disease. Although a urinary tract infection can make dementia symptoms worse, it is not an indicator of dementia.

How to prevent and treat UTIs?

Since a UTI is a bacterial infection, the first course of treatment is of course an antibiotic. However, the overuse of antibiotics in all age populations can result in higher rates of bacterial resistance.

Additional ways to prevent and treat UTIs include:

• Increased water intake, 6-8 glasses per day
• Urinating more often
• Maintaining good hygiene, including daily showers
• Changing undergarments often
• Drinking cranberry juice or taking cranberry capsules on a regular basis
• Women wiping from front to back after urination
• Limiting the use of catheters, if your doctor approves

It’s important for seniors to understand and discuss urinary tract infections with their doctors and their loved ones. Since UTI symptoms in seniors are atypical, they can easily be overlooked or misdiagnosed. Discovering some of the unusual symptoms noted above may be reason to visit your doctor.

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The Power of Plants

Health & Happiness. It’s what everyone is seeking. But did you know the key to increasing our joy and wellbeing may reside in plants?

In fact, studies prove that just walking through a park or green space lowers our heart rates. And the latest research published in JAMA Network Open, an online publication of The Journal of the American Medical Association, concludes that when abandoned lots in urban neighborhoods are planted with grass and trees, it actually lessens depression and improves the mental health of those who live in the vicinity. The statistics ranged from 41% to a whopping 68% reduction in depression.

Plants and green spaces are proven to reduce stress, elevate mood, and help our brains think more clearly and creatively. Powerful, indeed!

With autumn’s arrival, soak up the outdoor greenery while it lasts:

• Visit a nearby park and have a picnic in the grass
• Take a stroll or ride your bike down a tree-lined street
• Enjoy the peacefulness of your backyard vegetable garden
• If the leaves have already changed colors, visit a pine forest (we have lots of them in Colorado!)

Then, take the power into your own hands.

Fall: It’s Time to Bring the Green Indoors.

Consider nurturing your indoor green spaces now! Plants are beautiful, plus they contribute to the health of your home and office environments in a number of ways. For starters, house plants improve your mood, and they create lots of healthy oxygen. It’s only natural.

Humans and plants are involved in a beautiful and vital dance here on planet earth. Through the process of respiration, our human bodies take in oxygen to feed all of our cells, and we exhale carbon dioxide. Plants, for the most part, do the opposite: they mainly take in carbon dioxide and release oxygen through the process known as photosynthesis. It’s one reason why the forests and rainforests around the globe are so important to the survival of the human species. It’s also why it’s helpful to put a plant or two on your desk and in your living room.

Plants can improve the quality of indoor air, too, which according to the Environmental Protection Agency (EPA) can be up to 10 times more polluted than outdoor air. Indoor air can contain formaldehyde, benzene, carbon monoxide and numerous other toxins from cleaning products, furniture and carpets, and printers, among other things. Some plants are better than others at reducing harmful chemicals from our indoor air.

These common houseplants can help improve indoor air quality:

• Spider Plants
• Snake Plants
• Ferns
• Jade Plants
• English Ivy
• Peace Lily
• Gerbera Daisy

Plants are the source of many medicines, too.

Mental, emotional and physical health––plants have the power to improve it all. Stories of humans using plants for medicine date back many thousands of years. Ancient Egyptians, Greeks and Chinese documented using plants to heal their bodies, and today, about 40% of our drugs are sourced from plants––the most potent being those plants found in the wild. Some of our most important drugs, from morphine to aspirin, are made from plants.

Tropical forests and rain forests are especially biodiverse, with the largest variety of species per square acre than any other places on earth. Yet we are only familiar with about 1% of the plants that live there. Heads up, these forests are also the most endangered habitats, being cleared for farming and grazing at an alarming rate throughout Africa, Asia, and Central and South America.

It’s important that we humans try save every species of plant on our planet because of the potential medicines that might be contained within them.

Humankind can’t live without plants.

Clearly, our health and happiness depend upon plant life. If we care for the plants in our outdoor spaces and create green spaces indoors, we ourselves will be healthier inside and out!

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Gut Check: Power of Probiotics

Bacteria are germs, and they’re bad for you, right? Well, sometimes. In fact, trillions of beneficial bacteria, in nearly a thousand different species, naturally live in your gut and do good work, such as producing vitamins and enzymes, eliminating toxins and moving food through your digestive tract. When this complex ecosystem is out of balance, you can feel sick. Symptoms include diarrhea, constipation, gas, bloating, eczema, vaginal infections, allergies, joint stiffness and a host of other ailments.

Good news is, in many cases, probiotics have proven to help.

What are probiotics?

Probiotics are live beneficial microorganisms––mostly bacteria––that you can eat as food or take in supplement form to keep your gut (and your entire body) healthy and balanced. The most common probiotic source is yogurt, and it’s why it’s so good for you.

Food sources vs. supplements

Lots of delicious, common foods have probiotics in them because live active cultures are added or develop through the process of fermentation. In addition to yogurt, some of the more common food sources are sauerkraut, kimchi, miso, tempeh, kefir, sourdough bread and kombucha tea.

Eating these on a regular basis alone may help keep your system healthy and in balance. In fact, some experts say the variety of the bacteria in these foods make them especially good for you. As an alternative, you can try taking probiotic supplements––more about that later.

How did my gut get out of whack in the first place?

The most common way is through taking antibiotics, which not only kill off the bad bacteria, they also kill the good. (Note: “pro” means to promote, while “anti” means against.) It’s becoming common practice for doctors to tell their patients to take probiotics before, during and after a round of antibiotics in order to replenish the good bacteria while fighting off the bad guys. Other causes of imbalance can include age, genetics, environment and diet.

Which supplements to take?

If you’ve ever read a probiotic supplement label, it’s like reading Latin––literally. That’s because each probiotic species has a scientific name and does a specific job. So, get used to words such as Lactobacillus (L.) acidophilus, L. bulgaricus, L. rhamnosus, L. salivarius, Bifidobacterium (B.) bifidum, B. lactis, B. longum and B. breve. The names and the jobs of these bacteria can be confusing.

In order to determine which supplement to take, do some of your own research based on your symptoms. Some probiotics strains have been proven to reduce diarrhea cause by taking antibiotics, while some are more helpful with immune system problems, for instance. The thing to remember is diversity! These microorganisms work together, so finding a probiotic with the right variety of strains works best.

The how tos:

How often should you take probiotics and when? If you’re in fairly good health, simply incorporate them into your diet on a regular basis by eating probiotic-rich foods.

If you’re taking supplements, the biggest myth is to take them in the morning on an empty stomach. The journey through the treacherous, acid-filled digestive tract can be too harsh to survive. Recent research suggests taking a probiotic supplement just before or just after eating because the food buffers and nourishes the tiny organisms as they make their way to the large intestines, helping them to multiply.

Be sure to get at least 1 billion, yes billion, CFUs (colony forming units) per day if you need to replenish your system. Fortunately, most supplement brands contain 15 to 50 billion CFUs per capsule at the time of manufacturing, because these are live creatures and some may die while sitting on the shelf.

Refrigerated or not?

Another myth busted: refrigerated probiotics are no more effective that non-refrigerated. It’s a matter of choice and convenience for your lifestyle. It’s more important to choose a supplement based upon the blend of bacteria strains and the reputation of the brand.

Do I need them?

What does your gut tell you? If you’ve been having digestive problems (or a variety of unexplainable ailments), it could be a sign of a good-vs.-bad-bacteria imbalance. Try probiotics. These tiny organisms may hold the power to helping you regain your health!