“Getting old isn’t for the faint of heart.” – Mae West 

It can be easy to lose sight of the adventure and joy involved in the journey of aging. The process of getting older – while a seemingly endless barrel of jokes for birthday card companies – is packed with experiences that empower deeper reflection, pursuit of personal hobbies, and broadened perspective. 

As of 2020, 21.6% of Virginians were at least 60 years old, and this percentage is expected to reach 24% by 2030. It’s more important than ever to share empowering resources that support this growing population as they age into the lives they’ve worked diligently to build. While successful aging will look slightly different for each individual, the general idea is to age in such a way that enables well-being in older age. This tactic requires purposeful decisions about how to treat one’s body, mind, time, and so on. In celebration of Healthy Aging Month, the following tips and resources are good reminders on how to live life to its fullest.

The “3 F’s” Rule: Fitness, Food, Fun

Food

Taking note of the foods we eat and how they interact with our changing bodies is a great step towards healthy aging. For extra energy, increase the number of servings of fresh fruits and vegetables in your diet. Whole grains are a better choice than processed carbohydrates, for adding fiber and vitamins to your meals. For the best protein options, choose lean meat, nuts, or beans.

It’s no secret that the body’s nutritional needs change over time. In addition to making healthy food choices, it’s important to know the best steps to take to satisfy hunger and cravings.

• When you feel hungry, reach for some water first and sip slowly while you consider what you’ve eaten so far today. Thirst and hunger are deeply intertwined and can often be confused for one another. Still hungry after some slow sips? Time to find a snack! 
• Notice you crave a sweet treat after a savory meal? Ask yourself if you really want something more or just expect it out of habit. Remember, everything in moderation, and even dessert does not need to be eliminated. Just take note of whether your body has room for something else. If you are truly hungry, consider if there are alternatives that may satisfy without pushing you into that “overfull” state (i.e. red grapes, a ginger chew, or a cup of herbal/fruity tea). 

Fitness

While physical activity is important during all stages of life it becomes even more so with age. Exercise conditions the body’s cardiovascular system, supports digestion, and maintains muscular strength for daily tasks (like dressing, walking, cooking, etc.).

Health research has traditionally focused on the physical benefits of exercising on aging; however, more recently, public health and medicine have delved deeper into the psychological, body-brain connection impacted by exercise. The mental health benefits of consistent exercise include stress management, improved sleep quality, and an increased sense of well-being. If you haven’t found a physical activity that you enjoy and can continue over time, now’s your chance to start exploring. From indoor swimming (available all year round) to plogging – a combination of jogging and picking up litter – there are a plethora of ways to get moving in ways you find fun. You may even consider physical activities that can be incorporated into daily life, such as walking or biking to work, gardening, or even adding in some dance steps while doing house chores.

Fun

Keeping the body healthy is certainly well worth the effort, but the impact of social connection and activities for the brain are just as important. Choose activities that challenge the mind such as learning new dance steps, playing a new game (card, board, or recreational), or picking up a new hobby. Community and social engagement, through friendships, partnerships, community service or participation in local organizations, is another important aspect to consider when looking to maintain optimal mental and physical function throughout life. Finding ways to incorporate engagement with the world around you, play, and novelty (i.e. learning something new) into each day pays dividends. Not only does cognitive engagement fend off diseases like dementia and Alzheimer’s, it also increases interest in life, and decreases loneliness as well as depression.

All Together Now

Keep in mind the 3 “F’s” work together. It can be even more beneficial to find interesting ways to combine them. For example, walk to work with a pal while sharing something new you learned this week; or see if some ingredients can be substituted with healthier options while trying a new recipe or cooking technique.

At the end of the day, remember that healthy aging is about well-being. Keep the “3 F’s” Rule in mind and surround yourself with things that create happiness, growth, and fulfillment in your life. Until next Health Aging Month, be well.

References

Musich S, Wang SS, Kraemer S, Hawkins K, Wicker E. Purpose in Life and Positive Health Outcomes Among Older Adults. Popul Health Manag. 2018 Apr;21(2):139-147. doi: 10.1089/pop.2017.0063. Epub 2017 Jul 5. PMID: 28677991; PMCID: PMC5906725.

Wong RY. A New Strategic Approach to Successful Aging and Healthy Aging. Geriatrics (Basel). 2018 Nov 29;3(4):86. doi: 10.3390/geriatrics3040086. PMID: 31011121; PMCID: PMC6371117.

Halaweh H, Dahlin-Ivanoff S, Svantesson U, Willén C. Perspectives of Older Adults on Aging Well: A Focus Group Study. J Aging Res. 2018 Nov 4;2018:9858252. doi: 10.1155/2018/9858252. PMID: 30533224; PMCID: PMC6247475.

Senior Planning Services. Remodeling the Food Pyramid for Seniors. Retrieved July 23, 2022 

Senior Lifestyles. 7 Best Exercises for Seniors (and a Few to Avoid!). Retrieved July 14, 2022

Parker-Pope, A. How to Age Well. New York Times. Retrieved July 7, 2022

To assemble your kit, store items in airtight plastic bags and put your entire disaster supplies kit in one or two easy-to-carry containers such as plastic bins or a duffel bag.

A basic emergency supply kit could include the following recommended items:

• Water (one gallon per person per day for several days, for drinking and sanitation)
• Food (at least a several-day supply of non-perishable food)
• Battery-powered or hand crank radio and a NOAA Weather Radio with tone alert
• First aid kit
• Flashlight
• Extra batteries
• Whistle (to signal for help)
• Moist towelettes, garbage bags, and plastic ties (for personal sanitation)
• Manual can opener (for food)
• Local maps
• Cell phone with chargers and a backup battery or charged power pack

Additional Emergency Supplies

Consider adding the following items to your emergency supply kit based on your individual needs:

• Masks (for everyone ages 2 and above), soap, hand sanitizer, disinfecting wipes to disinfect surfaces
• Prescription medications
• Non-prescription medications such as pain relievers, anti-diarrhea medication, antacids, or laxatives
• Prescription eyeglasses and contact lens solution
• Infant formula, bottles, diapers, wipes, and diaper rash cream

Pets

• Pet food and extra water for your pet
• A selfie with them in case you get separated.
• Medicine & grooming items.
• Collar with an ID & a leash.

Other

• Cash 
• Important family documents such as copies of insurance policies, identification, and bank account records – saved electronically or printed and stored in a waterproof, portable container
• Sleeping bag or warm blanket for each person
• Complete change of clothing appropriate for your climate, sturdy shoes
• Fire extinguisher
• Matches in a waterproof container
• Feminine supplies and personal hygiene items
• Mess kits, paper cups, plates, paper towels, and plastic utensils
• Paper and pencil
• Books, games, puzzles, or other activities for children

Emergency Kit for the Car

In case you are stranded, keep an emergency supply kit in your car with these automobile extras:

• Jumper cables
• Flares or reflective triangle
• Ice scraper
• Car cell phone charger
• Blanket
• Map
• Cat litter or sand (for better tire traction)
• Non-perishable food for each person
• Battery

Remember to maintain an emergency kit:

• Keep canned food in a cool, dry place.
• Store boxed food in tightly closed plastic or metal containers.
• Replace expired items as needed.
• Re-think your needs every year and update your kit as your family’s needs change.

 

Additional Resources

Emergency Kit Checklist

National Preparedness Month is recognized every September to raise awareness about ways to prepare for emergencies and disasters, either natural or man-made. The 2022 theme, A Lasting Legacy, focuses on the importance of protecting every life by preparing for disasters. Ultimately, these efforts will help us create and preserve a long-lasting legacy.

Keeping this theme in mind, the Federal Emergency Management Agency (FEMA) recommends four key steps to prepare for and respond to disasters.

1. Make a plan. 
   • Discuss a shelter plan
   • Have a specified evacuation route
     • Hurricanes are very common in Coastal Virginia, so it’s important to know your evacuation zone if you reside in a high-risk area
   • Decide on how members of the household will best communicate with one another 
   • Prepare an an emergency preparedness kit that includes
     • Water (for drinking and sanitation)
     • Non-perishable food
     • Battery-powered or hand crank radio
     • Flashlight
     • First aid kit
     • Extra batteries
2. Consider specific needs within your household, such as:
3. • Certain ages may require special considerations, such as specified food for infants or necessary medication for elderly family members
   • Dietary restrictions or needs may require certain lower sodium foods or gluten-free items
   • Disabled individuals may require a wheelchair, a cane, or other assistive devices
   • Identify any language barriers that may exist
   • Be cognizant of religious values or beliefs
   • Supplies will be needed for pets or services animals
4. Fill out a family emergency plan or use it as a guide to creating your own. 
5. Practice your plan with your friends, family, or household. 

For more information about creating a plan, visit www.ready.gov/plan.

The CDC also recommends planning ahead by staying…

• Healthy: Know how to protect your safety and wellness.
• Connected: Discuss ways to communicate with family, friends, and caregivers.
• Calm: Practice ways to stay cool, calm, and collected during emergency situations.
• Informed: Find reliable sources of health and emergency information.

Once you finish planning, it’s time to take action. Make sure to remember your…

• Personal needs: Gather enough food, water, and medical supplies to last at least three days.
• Prescriptions: Talk to your doctor about creating an emergency supply of prescription and necessary over-the-counter medications
• Practical skills: Learn self-help and life-saving skills to use during an emergency.
• Power sources: Prepare for power outages with backup power sources.
• Paperwork: Collect and protect important documents and medical records.

 

Sources and Resources:
www.ready.gov/september
www.ready.gov/plan
www.cdc.gov/prepyourhealth/takeaction
www.vaemergency.gov/know-your-zone

August is National Breastfeeding Awareness Month. Read State Health Commissioner Dr. Colin M. Greene’s column about the benefits of breastfeeding published in today’s Roanoke Times. Greene: The benefits of breastfeeding | Columnists | roanoke.com

Each year, August is dedicated to bringing awareness of the everchanging advancements and life-saving measures involved with vaccination through the annual recognition of National Immunization Month. Since 2020, an even larger emphasis has been placed on getting immunized as COVID-19 vaccines first became available and began making headlines worldwide. Now more than ever, it is important to understand how vaccinations work to protect your health and wellbeing. With 71.8% of Virginians fully vaccinated against the COVID-19 virus, there’s no better time to dive deeper into the ins and outs of immunizations. 

What are vaccines and how do they work?

Vaccines stimulate the body’s immune response against diseases and are usually administered through needle injections in the U.S., but some can be given by mouth or sprayed into the nose in other parts of the world.

Specialized immune cells in the body recognize and attack infectious invaders in different ways, as described by the CDC here. 

• Macrophages are white blood cells that swallow up and digest germs, plus dead or dying cells. The macrophages leave behind parts of the invading germs called antigens. The body identifies antigens as dangerous and stimulates antibodies to attack them.
• B-lymphocytes are defensive white blood cells; they can produce antibodies to fight off infection.
• T-lymphocytes are another type of defensive white blood cell that recognizes a familiar germ if the body is exposed again to the same disease.

A vaccine introduces a small amount of a specific antigen into the body, allowing the immune system to recognize the antigen and create a set of antibodies to be “deployed” if that antigen ever becomes active again. Antibodies are selective for specific antigens, so vaccines spur development of these specialized immune cells for a specific virus or bacteria. Creating this team of specially trained immune cells takes time and can require retraining – which is why some vaccines require boosters. 

What immunizations are necessary? 

Currently, approximately 10 vaccines are recommended for children at specific ages beginning at birth through adolescence. You can see the full schedule of recommended vaccines in the United States from the Centers for Disease Control and Prevention here. The number of vaccines suggested for adults varies by specific age groups, in addition to recommended prevention based on certain jobs, international travel, or health conditions. The Virginia Department of Health recommends talking with your healthcare provider if you have questions or concerns about getting vaccinated.

Vaccine Goals

The vaccine schedule for individuals living in the United States is designed to create herd immunity. This population-level immunity occurs when a large enough percentage of the population has developed antibodies to fight a certain virus that its spread from person to person becomes unlikely. Herd immunity can be achieved through vaccination or prior infection, though the World Health Organization strongly recommends using vaccination to reach herd immunity as the severity of infection varies significantly and can result in unnecessary illness and death. 

Resources

• COVID-19 Vaccine Portal allows you to pull up your vaccination card on your computer or phone in under a minute
• CDC Immunization Schedule from birth to 18 years old
• CDC Adult Vaccine Assessment Tool helps you identify if you need to catch-up on vaccines or are up to date based on age, health conditions, job, and other risk factors.
• Traveler’s Guide shows you if there are recommended vaccinations for you based on your travel destination

References

https://www.cdc.gov/vaccines/schedules/hcp/imz/child-indications.html#table-indications

https://www.cdc.gov/vaccines/events/niam/index.html

https://www.mayoclinic.org/diseases-conditions/coronavirus/in-depth/herd-immunity-and-coronavirus/art-20486808 

https://www.cdc.gov/vaccines/pregnancy/index.html

What is Maternal Health Awareness Month?

Maternal and infant health and mortality are impacted by poverty, gender inequality, age, multiple forms of discrimination, lack of access to adequate health facilities, inadequate technology, and lack of infrastructure. The death per live birth for black women is three times higher than that of white women. Between 2007 and 2016, the national maternal mortality rate for black women with at least a college degree was five times higher than white women with a similar education, illustrating the direct connection between race and maternal mortality, beyond race-associated socioeconomic factors. The Virginia General Assembly notes that the root cause of these disparities is longstanding structural racism which results in poor health indicators and outcomes for individuals and communities of color.  

Illustration of fetus in utero by Chidiebere Sunday Ibe.

In 2020, the Virginia General Assembly designated July as Maternal Health Awareness Month through House Joint Resolution No. 111. During this month, we recognize the current state of maternal health in the Commonwealth and promote awareness of the many ways to improve it. 

The overall health of the mother as well as the child is critical throughout the pregnancy. As many changes take place during pregnancy, it is especially important to pay attention to emotional as well as physical health. There are several steps that can be taken to assist in maintaining optimal mental and physical wellness.

1. Create a plan – Review your existing health insurance policy to understand what is covered from prenatal needs to newborn care. Learn more about insurance coverage during pregnancy here. Consult with a health care provider to discuss any existing health conditions, prescribed medication and/or lifestyle changes (drug and/or alcohol use) that may need to be modified prior to conception. 
2. Prenatal care – Regular check-ups and daily choices (including taking a daily multivitamin with 400 micrograms of folic acid) throughout the duration of pregnancy can contribute to a safe and healthy delivery. The following represents a complete schedule for prenatal medical visits:
   • Weeks 4 – 28 of pregnancy – checkup every 4 weeks (1x per month)
   • Weeks 28 – 36 of pregnancy – checkup every 2 weeks (2x per month)
   • Weeks 36 – 41 of pregnancy – checkup every week (4x per month)
3. Postnatal care – It is equally important to continue care post-delivery, particularly during the 12 weeks following birth, sometimes called the “4th trimester.” The first postpartum checkup should occur within 6 weeks of delivery to evaluate recovery from labor and birth. As of 7/1/2022, Medicaid and FAMIS MOMS members in Virginia now have full coverage through 12 months postpartum. In addition to physical postpartum healing, mental health can be especially challenged during this period. Postpartum depression can develop in anyone following delivery, so it is important to communicate your mental health symptoms with your healthcare provider, lean on your support system (family, friends, childcare, community organizations), and utilize mental health resources, including the National Maternal Mental Health Hotline 1-833-9-HELP4MOMS. 

The Virginia Department of Health (VDH) and other health organizations offer a wealth of information and resources regarding pregnancy, family planning, WIC Benefits (Women, Infants, and Children), breastfeeding, and more.  

References:

• Virginia General Assembly, HOUSE JOINT RESOLUTION NO. 111 Retrieved July 6, 2022.
• Centers for Disease Control and Prevention. (Nov 2021). Planning for Pregnancy. Retrieved July 6, 2022.
• Centers for Disease Control and Prevention. CDC Infographic: Racial/Ethnic Disparities in Pregnancy-Related Deaths — United States, 2007–2016.Retrieved July 8, 2022.
• Hoyert, D. (2022, February). Maternal Mortality Rates in the United States, 2020. Centers for Disease Control and Prevention. Retrieved July 11, 2022.
• March of Dimes. (2017, June). Prenatal Care Checkups. Retrieved July 11, 2022.
• March of Dimes. (2020, September). Health Insurance During Pregnancy. Retrieved July 11, 2022.
• Health Resources and Services Administration. (May 2022).1-833-9-HELP4MOMS – National Maternal Mental Health Hotline. Retrieved July 15, 2022.
• Virginia Department of Medical Assistance Services. (November 18, 2021). Virginia Medicaid Announces 12-Month Postpartum Coverage. Retrieved July 15, 2022.

Number of fires caused by grills

While grilling can be a fun summer activity, precautions must be taken to prevent bodily injury, as well as property damage and destruction. According to the National Fire Protection Association, an annual average of 10,600 home fires involving grills, hibachis, or barbecues resulted in nearly a dozen deaths, 160 injuries, and approximately $150 million in direct property damage. These statistics are due to a number of factors, including leaving the equipment unattended among others. (See Figure 1).

Figure 1.  Home grill fires by leading factors contributing to ignition 2014-2018

Note. This graph was produced by M. Ahrens in 2020, depicting the common factors of fires.

The following preventative actions are recommended to decrease the risk of fires.

Grill Placement and Usage: 

• Only use propane and charcoal grills outdoors and place the grill at least three feet away from the home, deck railings, and out from underneath leaves and overhanging branches. 
• Keep children and pets at least three feet away from the grill. 
• Pay particular attention to loose clothing and dangling jewelry which may present a hazard.

Propane Grills:

Check the gas tank hose for leaks before using it for the first time each year – you can do this by applying soap and water to the hose and checking for bubbles. If there are bubbles or a propane smell, and there is no flame, turn off both the gas tank and the grill. If the leak stops, get the grill serviced by a professional before using it again. If the leak does not stop or if you smell gas while cooking, do not attempt to move the grill, immediately move away from it, and call 911 (Ahrens, 2020). 

If you find there are no gas leaks prior to lighting the grill, open the lid and check for any hidden nests, hives, or animals. It is good practice to thoroughly clean the grill to remove any excess grease before and after use. While cooking, remember to never leave the grill unattended. Once you are done, clean the grill each use to remove fat and grease that can start a fire (FEMA). Since propane gas is heavier than air, it will sink closer to the ground and can enter your home through doors, windows, and dryer vents. Never store the cylinder near these entry points. Also, make sure the propane tank is stored upright on a flat surface so that it can’t roll or tip over.

Charcoal Grills:

Only use a starter fluid designated for charcoal. Once you’re finished grilling, ensure that the charcoal and ashes are completely cooled by leaving the lid closed for 48 hours. For a faster process, douse the embers with water. After 48 hours, place the cooled ashes in a metal container or wrap them in foil before putting them in the garbage (Lam, 2020). 

Food Safety in Grilling:

 In addition to the dangers of suffering physical injury from improper outdoor cooking, the Centers for Disease Control & Prevention estimates there are approximately 48 million cases of food poisoning each year of which grilling plays a significant part.  It is important to pay particular attention to the temperature of your food before, during, and after its preparation.

• Keep meat, poultry, and seafood refrigerated until ready to grill. When transporting, keep food below 40°F in an insulated cooler. 
• Use a food thermometer to make sure meat is cooked hot enough to kill germs.  (see Figure 2 for safe minimum internal temperatures). 
• When using a BBQ smoker, monitor the air temperature within the smoker to be sure the heat stays between 225°F and 300°F throughout the cooking process. This will ensure the meat is fully cooked. 

Figure 2.  Correct temperature to grill different types of meat

Note. This graph was produced by the Centers for Disease Control and Prevention in 2020, to show the right temperature to cook meat to ensure food safety.

145°F	Whole cuts of beef, pork, or lamb (let rest 3 minutes before serving)
145°F	Fish (whole or fillet)
160°F	Hamburgers, sausage, and other ground beef, pork, or lamb
165°F	Chicken, turkey, and other poultry

 

References:

Ahrens, M. (2020, May). Home grill fires – NFPA. Retrieved July 7, 2022.

Centers for Disease Control and Prevention. Food Safety. Retrieved July 7, 2022.

FEMA. Grilling Fire Safety Flyer – U.S. Fire Administration. Retrieved July 7, 2022, from 

Lam, D. (2021, July 2). Backyard grilling seems safe, until it isn’t. NPR. Retrieved July 7, 2022, 

 

FOR IMMEDIATE RELEASE — June 14, 2022
Media Contact:  Brookie Crawford, brookie.crawford@vdh.virginia.gov

Virginia Department of Health’s Child and Adult Care Food Program Granted Extensions by USDA Food and Nutrition Service

RICHMOND, VA – Today, the USDA Food and Nutrition Service (FNS) announced the release of an extension to several nationwide waivers to help providers in the Virginia Department of Health’s (VDH) Child and Adult Care Food Program (CACFP) to continue to meet the nutritional needs of child and adult participants during the public health emergency caused by COVID-19.

CACFP is a federal program that provides reimbursements for nutritious meals and snacks to eligible children and adults who are enrolled for care at participating child care centers, day care homes, and adult day care centers.

The extension now allows these waivers to remain in effect through June 30, 2023.

The following waiver requests provide the following information:

• This flexibility applies to all CACFP entities impacted by COVID-related supply chain disruptions and are unable to provide a complete, reimbursable meal.
• It is expected that CACFP entities document any changes to their menus caused by COVID -related supply chain disruptions issue(s); i.e. delivery delays, product unavailability, etc. State agencies must also document instances where flexibilities are provided; as appropriate.
• States should continue to encourage their CACFP entities to report any impacts to services associated with COVID-related supply chain disruptions and forward to their MARO state desk contact.

The waivers include:

• Non-Congregate Meal Service [42 U.S.C 1753(b)(1)(A) and 7 CFR 226.19(b)(6)(iii)] – this waiver allows national school lunch programs, including the seamless summer option, school breakfast program and CACFP operators to provide non-congregate meals.
• Parent/Guardian Meal Pick-Up [7 CFR 226.2] – this waiver allows national school lunch programs, including the seamless summer option, school breakfast program and CACFP operators providing non-congregate meals during COVID-19 to distribute meals to parents or guardians to take home to their children.
• Meal Service Times [7 CFR 226.20(k)] – this waiver allows national school lunch programs, including the seamless summer option, school breakfast program and CACFP operators to serve meals outside of standard meal times.
• State Agency Onsite Monitoring Visits [7 CFR 226.6(b)(1) and 226.6(m)(6)] – this waiver waives the requirement for state agencies to conduct onsite visits and monitoring of CACFP programs, but program operations should continue to be monitored offsite.
• Sponsoring Organization Onsite Monitoring Visits [7 CFR 226.16(d)(4)(iii)] – this waiver waives the requirement for sponsoring organizations to conduct onsite visits and monitoring of CACFP programs, but program operations should continue to be monitored offsite.

For more information about the CACFP program, please call the help desk at (877) 618-7282 or email the Division of Community Nutrition at  CACFP@VDH.Virginia.gov.

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