Uncas Health District

Eating of the Green: The Benefits of Working More Greens Into Your Diet

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This St. Patrick’s Day, Uncas Health District is encouraging you to add a little more green to your day — in the form of nutritious greens!

Yes, we know that the occasion is usually celebrated with richer foods (and drinks). But since St. Patrick’s Day takes place during National Nutrition Month, it’s also a perfect opportunity to explore vibrant, healthy greens that can boost your well-being. Here’s how the “eating of the green” can be good for you.

 

The Power of Green

There’s a reason your parents told you to eat your broccoli when you were a kid. Green vegetables are nutritional powerhouses, packed with essential vitamins, minerals, and antioxidants. Here’s why they deserve a place on your plate:

  • Vitamins and Minerals: Greens provide a rich array of vitamins and minerals, supporting everything from immune function and vision to bone health and blood clotting.
  • Fiber: Leafy greens are excellent sources of dietary fiber, which promotes digestive health, helps regulate blood sugar, and can aid in weight management.
  • Antioxidants: Greens contain antioxidants that protect your cells from damage caused by free radicals, reducing the risk of chronic diseases.
  • Hydration: Many greens have a high water content, helping you stay hydrated.

 

No Shortage of Greens to Try

There are so many different types of greens to include in your diet, and each one brings something to the table. Here’s a look at some of the key nutrients you can find in some of the more popular options: 

  • Spinach: Vitamins A, C, E, and K, as well as iron, calcium, magnesium, and potassium
  • Kale: Vitamins A, C, and K, as well as fiber and antioxidants.
  • Collard Greens: Calcium and vitamin K.
  • Broccoli: Vitamin C, fiber, and antioxidants.
  • Brussels Sprouts: Vitamins K and C, as well as fiber.
  • Lettuce: Vitamins A, C, and K, as well as fiber and potassium. Romaine and other darker varieties are more nutritious than iceberg lettuce.
  • Green Beans: Vitamins A, C, and K, as well as fiber.
  • Asparagus: Folate and vitamins K and A.
  • Herbs: While they are often served in small quantities, herbs can provide additional nutritional value through assorted vitamins, minerals, and antioxidants.

Getting More Greens into Your Diet

People often have difficulties getting enough greens into their diet. Factors such as busy schedules or concerns about vegetables going bad can cause people to choose more convenient (but less healthy) options instead. Here are some ways you can routinely incorporate greens into your diet. 

    • Start a Garden: This provides a ready source of greens right at your own home! Even a small container garden can add plenty of fresh vegetable options to your meal plan
    • Make More Salads: Regularly include a side salad with your meals, and experiment with different greens, toppings, and dressings
    • Have a Smoothie: Spinach, kale, or other greens are perfect for blending into smoothies for a nutritional boost.
    • Green Cooking: Sautee greens with garlic, olive oil, and a squeeze of lemon for an easy side dish, or work them into dishes like soups, stews, omelets, and stir frys
    • Green Baking: Spinach or kale can be baked into crispy chips, or mixed into muffins, breads, or even brownies for a secret dose of greens.

By incorporating more greens into our diets, we can feel healthier and more energized. So, go ahead and “eat the green” – your body will thank you!

Building Healthy Habits for Balanced Eating

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March is National Nutrition Month, encouraging people to prioritize healthy eating as part of their overall well-being. The Mobile Health Team at Uncas Health District has been emphasizing this topic during their regular stops in the community, demonstrating how good nutrition is essential to staying healthy.

Here’s a look at why good nutrition is important, no matter what your age, as well as some helpful guidance on how you can develop healthy nutrition habits.

 

The Importance of Nutrition

  • For Children and Adolescents: Proper nutrition fuels growth, supports brain development, and builds a strong foundation for their health in adulthood. 
  • For Adults: A balanced diet provides the proper energy for daily activities, helps prevent weight gain and obesity, and reduces the risk of chronic diseases like heart disease, diabetes, and certain cancers.
  • For Older Adults: Good nutrition supports the changing needs that come with aging, helping older adults to maintain their muscle mass, strengthen their bones, and boost immunity.
  • General Benefits: Good nutrition has several universal benefits, including improved mood, better sleep, and overall vitality. 

 

MyPlate.gov: Your Guide to Balanced Eating

A great resource for creating balanced meals is MyPlate.gov, a simple, visual guide from the U.S. Department of Agriculture (USDA). If you’re still relying on the old food pyramid, MyPlate.gov is the place to go for updated guidance. It makes healthy eating easy to understand by emphasizing five food groups and their proportions:

  • Fruits: About a quarter of your plate should include fruits, featuring a variety of colors to provide a full range of vitamins and minerals.
  • Vegetables: Another quarter of your plate should be vegetables, prioritizing dark green, red, and orange vegetables for maximum nutrition.
  • Grains: A third quarter of your plate should include grains, which are essential for digestive health; make at least half of your grains whole grains, which are rich in fiber and great for your digestive health.
  • Protein: The last quarter of your plate should include lean protein sources like poultry, fish, beans, and nuts to help with building and repairing tissues.
  • Dairy: Older children and adults should have about three cups a day of low-fat or fat-free dairy products (or fortified soy alternatives) to provide calcium and vitamin D for bone health.

 

Healthy Habits to Embrace

Implementing the MyPlate.gov recommendations into your daily life is easier than you might think. Here are some practical tips:

  • Plan Your Meals: Once a week, plot out the meals you’d like to make for a week ahead. This will help you make healthier choices during your shopping trips and avoid impulse purchases. Home-cooked meals also tend to be healthier than restaurant or takeout food since you have more control over ingredients and portion sizes.
  • Involve the Whole Family: Make healthy eating a family affair! Explore new recipes, cook them together, and encourage each other to make healthy choices.
  • Snack Smart: Choose healthy snacks like fruits, vegetables, nuts, or yogurt instead of processed snacks that are high in fat or sugar.
  • Make Gradual Changes: Changing your diet takes time. Start by making small, manageable changes, like adding an extra serving of vegetables to your meals.

Adopting a healthy lifestyle is a continuous process. By following the MyPlate.gov recommendations and incorporating healthy habits into your daily routine, you can improve your overall health and well-being. Remember, small changes can make a big difference.

Drug Overdose Deaths Decrease in Connecticut (But Challenges Remain)

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The use of nalaxone can reverse the effects of opioid overdoses

Drug overdose deaths in the United States declined between 2022 and 2023, according to recent data from the Centers for Disease Control and Prevention (CDC). While this is a positive trend, the CDC cautioned that drug overdoses remain a persistent public health issue and are ranked as the fourth leading cause of death in the United States.

Nationally, the age-adjusted rate of drug overdose deaths in the U.S. fell 4 percent, from 32.6 deaths per 100,000 people to 31.3. The decrease was driven by 20 states where the drug overdose death rate fell significantly, including Connecticut. This rate was largely unchanged in 25 states and went up in six states.

Although Connecticut’s drug overdose death rate remained above the national average at 35.2 per 100,000 people, this marked a 12.6 percent decrease from 2022. The fatal overdose rate in Connecticut fell for opioid-related overdoses and synthetic opioids other than methadone but rose slightly for cocaine and psychostimulants with the potential for abuse.

To see the CDC’s complete findings, click here.

Uncas Health District’s services include efforts to reduce harm from drug overdose, including a syringe exchange program, increasing access to naloxone to reverse the effects of opioid overdoses, and connecting people with drug treatment services. More information is available here.

Protecting Yourself and Your Family From the Measles

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Measles is a highly contagious disease and can have serious health effects.

The measles virus has been in the news lately, with a major outbreak in West Texas and isolated cases emerging elsewhere in the United States. While people may consider measles to be a common and non-threatening childhood illness, the truth is that this virus is highly contagious and can be lethal — as shown by the tragic death of an unvaccinated child in the Texas outbreak, the first measles fatality in the United States in a decade.

The Uncas Health District wants to ensure that our community is informed about the measles virus and prepared to respond to it. Here’s what you need to know: 

 

Measles Symptoms

Measles is a serious respiratory disease that is spread through the air when an infected person coughs, sneezes or breathes. Initial symptoms typically appear 7-14 days after exposure and can include:

  • High fever
  • Cough
  • Runny nose
  • Red, watery eyes (conjunctivitis)
  • Tiny white spots inside the mouth (Koplik spots)
  • A rash of flat, red spots starts on the face at the hairline and spreads down to the neck, trunk, and extremities.

Measles can sometimes lead to severe complications, including:

  • Pneumonia
  • Encephalitis (brain swelling)
  • Ear infections
  • Diarrhea
  • In rare cases, death

Who is Most at Risk?

Anyone who is not immune to measles can contract the virus, but certain groups are at higher risk. These include: 

  • Unvaccinated individuals who have not received the measles, mumps, and rubella (MMR) vaccine
  • Young children, particularly those under 12 months old, who have not received their first dose of MMR vaccine
  • Pregnant women who can develop complications, including premature birth or miscarriage, when contracting measles
  • People with weakened immune systems like HIV/AIDS, cancer, or those taking immunosuppressant medications
  • People traveling to areas with ongoing measles outbreaks

The Importance of Vaccination

Developing immunity to measles is the strongest measure of protection against the virus. People can develop immunity to measles by developing antibodies after contracting the virus or when these antibodies are passed on to them during pregnancy. However, the safest and most effective way to protect against measles is the MMR vaccine.

This two-dose vaccine contains a weakened version of a live measles virus, which allows the body to develop antibodies against the virus without the risk of more severe effects. The vaccine provides 97 percent protection against measles, and symptoms are milder in the rare case of vaccinated individuals contracting the virus.

High vaccination rates also have the beneficial effect of creating “herd immunity,” preventing the spread of measles through communities. This offers protection to infants and others who are more at risk from measles.

It is strongly advised that everyone who is able to receive the MMR vaccine do so. Contacting your health care provider can ensure that you and your family are up to date on your vaccinations. 

What to Do if You Contract Measles

If you or someone in your family develops measles symptoms, take the following steps.

  • Contact your healthcare provider immediately. Call before going to the doctor’s office or emergency room to avoid spreading the virus.
  • Stay home. Isolate yourself to prevent infecting others.
  • Follow your doctor’s instructions. Your healthcare provider will provide guidance on managing symptoms and preventing complications.
  • Notify your local health department. This will help local health authorities to track measles cases and take necessary public health measures.

Free COVID-19 Tests Available Again

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several boxes of COVID-19 tests

Every household in the United States is eligible to receive four additional free at-home COVID-19 rapid tests, delivered straight to your door.

You can order these tests at no cost, including free shipping, by visiting covidtests.gov.

Extended Shelf Life for COVID-19 Tests

Many COVID-19 test kits now have extended expiration dates, meaning they may still be effective after the date printed on the packaging. To verify if your tests are still valid, visit the FDA’s website for a list of extended expiration dates.

 

Additional COVID-19 Resources

Flu Update: New Cases Slow, But Flu Season is Far From Over

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flu update, february 24

18 new influenza cases have been identified in the 11 cities and towns of the Uncas Health District this flu season, according to February 24, 2024, data from the Connecticut Department of Health. This week’s reported numbers bring the flu season total to 594 cases in the district.

Those aged 18-49 years old represent the largest group for positive flu cases, comprising 199 of the total cases reported, followed by 5-17-year-olds with 139 cases.

It is important to note that influenza cases are only reported if there is a hospitalization or if the positive test comes from a minor.

While the recent snowfall has melted, flu season generally lasts through April or May. So, it is important to remain cautious, and it’s not too late to receive your flu vaccine. Vaccination is the single most effective way to protect yourself and others from the flu. Talk to your doctor today about getting vaccinated – it’s still your best defense against influenza. Remember to:

  • Wash your hands frequently with soap and water, especially after being in public places or around sick people.
  • Cover your coughs and sneezes with a tissue or your elbow to prevent spreading germs.
  • Stay home if you’re feeling unwell to avoid making others sick.

Stay safe and healthy!

Leap into Happiness and Health: Uncas Health District’s Guide for Leap Day 

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Little boy jumping over hurdles on running track

Leap Day, that extra day on February 29th, is a day to celebrate the unexpected! Why not use it as a springboard for launching a happier and healthier lifestyle? Here are some tips from Uncas Health District to help residents of Eastern Connecticut make the most of this special occasion:

Fuel Your Body:

  • Leap into a new recipe: Explore a local farm stand or farmers’ market for fresh, seasonal ingredients. Try a recipe bursting with fruits and vegetables, or experiment with a new protein source like lean fish or beans.
  • Pack a healthy picnic: Take advantage of the expected mild weather Leap Day and enjoy a delicious, nutritious lunch al fresco. Pack whole-wheat sandwiches, veggie wraps, fruit salad, and homemade trail mix for a satisfying and healthy feast.
  • Hydrate for happiness: Carry a reusable water bottle and sip throughout the day. Staying hydrated improves energy levels, cognitive function, and even mood!

Move Your Body:

  • Leap out and explore: Lace up your walking shoes and embark on a new adventure. Eastern Connecticut is full of scenic trails, parks, and historic sites to discover. Challenge yourself to a longer walk than usual, or try a new route.
  • Get active indoors: Invite friends and family for a fun game of indoor basketball, badminton, or jump rope. Even a dance party in your living room can be a great way to get your heart rate up and have a laugh.
  • Join a local fitness class: Many gyms and community centers offer free or discounted introductory classes on Leap Day. Try something new like Zumba, yoga, or Pilates to discover an activity you enjoy.

Nourish Your Mind:

  • Start a gratitude journal: Take a few minutes each day to write down three things you’re grateful for. This simple practice can boost your mood and improve overall well-being.
  • Connect with loved ones: Schedule a phone call, video chat, or in-person visit with friends and family. Social connection is essential for mental and emotional health.
  • Get lost in a good book: Dedicate some time to reading a book that inspires, educates, or simply brings you joy. Curling up with a good read can be a relaxing and rewarding escape.

Remember:

  • Small changes add up: Don’t feel pressured to overhaul your entire lifestyle at once. Start with small, sustainable changes that you can easily incorporate into your daily routine.
  • Find what works for you: There’s no one-size-fits-all approach to happiness and health. Experiment and discover what activities and practices make you feel your best.
  • Celebrate your progress: Acknowledge and celebrate your achievements, no matter how small. This will help you stay motivated and on track toward your goals.

Uncas Health District is committed to supporting the health and well-being of Eastern Connecticut residents. We encourage you to use Leap Day as a springboard for a happier and healthier you!

Bonus Tip: Share your Leap Day wellness activities on social media using #UncasHealthLeap and inspire others to join the movement!

Together, let’s make the Uncas Health District a healthier and happier place to live!

 

Shine Brighter in February: Celebrate International Boost Self-Esteem Month

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man showing self esteem.

February isn’t just about roses and chocolates. It’s also International Boost Self-Esteem Month, a dedicated time to focus on the transformative power of feeling good about ourselves. So, let’s ditch the negativity and delve into why positive self-esteem matters and how we can cultivate it within ourselves and others.

Why is good self-esteem important?

Positive self-esteem isn’t about vanity or bragging. It’s about having a healthy internal perception of your worth and capabilities. This translates into numerous benefits, including:

Boosting your own self-esteem:

There are practical ways to nurture your self-worth. Here are some tips:

  • Practice self-compassion: Be kind to yourself, acknowledge your flaws, and celebrate your strengths.
  • Challenge negative self-talk: Replace critical thoughts with empowering affirmations.
  • Identify your values and live accordingly: Doing what matters to you strengthens self-esteem.
  • Celebrate your achievements, big and small: Recognize your progress and effort.
  • Embrace learning and growth: View mistakes as opportunities to improve.
  • Surround yourself with supportive people: Positive connections uplift and inspire you.

Helping others shine:

Let’s extend our self-esteem boost beyond ourselves! Here’s how you can support others:

  • Offer genuine compliments and encouragement: Focus on their strengths and positive qualities.
  • Actively listen without judgment: Create a safe space for them to share and be heard.
  • Celebrate their successes: Be genuinely excited about their achievements.
  • Offer constructive feedback: Focus on improvement, not criticism.
  • Model positive self-esteem: Your confidence can inspire others.

Remember, boosting self-esteem is a journey, not a destination. Be patient, celebrate progress, and don’t hesitate to seek professional support if needed. Let’s make this February a month of self-acceptance, inner strength, and radiant self-esteem for ourselves and everyone around us.

Read more about suicide prevention, intervention, and response

 

Flu Update: 58 New Cases Reported as Busy Flu Season Continues

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58 new influenza cases have been identified in the 11 cities and towns of the Uncas Health District this flu season, according to February 10, 2024, data from the Connecticut Department of Health. This week’s reported numbers bring the flu season total to 549 cases in the district.

Those aged 18-49 years old represent the largest group for positive flu cases, comprising 183 of the total cases reported, followed by 5-17-year-olds with 130 cases.

It is important to note that influenza cases are only reported if there is a hospitalization or if the positive test comes from a minor.

Flu Type 2-10-2024

While the recent warm and sunny weather might feel like spring, eastern Connecticut is still very much in the thick of flu season. Flu activity is currently elevated and may continue to stay that way for several weeks.

So, don’t pack away those good habits just yet. Remember to:

  • Wash your hands frequently with soap and water, especially after being in public places or around sick people.
  • Cover your coughs and sneezes with a tissue or your elbow to prevent spreading germs.
  • Stay home if you’re feeling unwell to avoid making others sick.

And it’s not too late to get your flu shot. Vaccination is the single most effective way to protect yourself and others from the flu. Talk to your doctor today about getting vaccinated – it’s still your best defense against influenza.

Stay safe and healthy!

Flu Update: Total Cases Approach 500 for Current Flu Season

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flu update week 4

32 new influenza cases have been identified in the 11 cities and towns of the Uncas Health District this flu season, according to January 27, 2024, data from the Connecticut Department of Health. This week’s reported numbers bring the flu season total to 447 cases in the district.

Those aged 18-49 years old represent the largest group for positive flu cases, comprising 150 of the 447 total cases reported, followed by 5-17-year-olds with 99 cases.

It is important to note that influenza cases are only reported if there is a hospitalization or if the positive test comes from a minor.

flu cases - 1.27 flu cases week 4

The colder months bring an increased risk of influenza, but getting vaccinated now can safeguard your health. The flu vaccine is essential for protecting individuals from potentially severe complications, especially for high-risk groups like:

  • People 65 and older
  • Individuals with chronic health conditions (heart disease, lung disease, diabetes, asthma)
  • Pregnant women
  • Children under 5
  • Those caring for or living with high-risk individuals

Flu vaccines are safe, effective, and proven to prevent millions of illnesses, hundreds of thousands of hospitalizations, and thousands of deaths annually.

If you haven’t already, prioritize getting vaccinated, especially if you fall into a high-risk group. It’s not too late to protect yourself and others from the flu’s impact.

Vaccination is a proactive step towards a healthier community. Choose prevention and navigate the winter with greater resilience. Let’s work together to minimize the flu’s impact this season.

Get Your Flu Shot

 

 

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