Meetup Opportunities for Wellness Activities

About Meetup

Meetup brings people together in thousands of cities to do more of what they want to do in life. It is organized around one simple idea: when we get together and do the things that matter to us, we’re at our best. And that’s what Meetup does. It brings people together to do, explore, teach and learn the things that help them come alive.

There are Indianapolis Meetup groups for hiking, cycling, ping ponging, golfing, dancing, and lots of other choices.  Some groups are more formal than others.  Meetup is a resource for organizing and bringing together everyone of like interests.  Maybe you’ll even have your own ideas for a Meetup!

https://www.meetup.com/cities/us/in/indianapolis/

 

 

Top 10 Health Tips for 2017

There is no one food, drink, pill, machine, or program that is the key to achieving optimal health. A person’s overall daily routine is what is most important. Consider the Health Plus top 10 actions for working toward a healthier you in 2017.

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  1. Embrace nutrition basics. Eating right doesn’t have to be complicated. Forget the fad diets and adopt a healthy eating plan including a variety of fruits and vegetables, lean proteins, whole grains, and low-fat dairy.
  2. Move more. Aim to get at least 150 minutes of moderate activity, such as walking, each week to assist in weight maintenance and overall health.
  3. Be smoke free. Make a plan for the challenges you will face and keep trying your best. Seek support and talk to your doctor about medications that can double your chances of quitting for good.
  4. Schedule sleep. Make sleep a priority to enjoy a more focused, energy-filled lifestyle. Aim for 7-9 hours of sleep each night. Create a relaxing bed-time routine and change your electronic device settings to the “night-shift” mode.
  5. Prioritize preventive screenings. Many medical conditions can be recognized in the early stages by getting preventive screenings and immunizations. Ask your doctor about what screenings are recommended for you.
  6. Connect with others. Building a community of people who can help you through life’s ups and downs is a vital step towards happiness and good health. Invest in relationships that provide encouragement and accountability to both parties.
  7. Stress Less. Gratitude has been shown to lower stress, which prevents many other physical and mental consequences. Instead of focusing on what your body can’t do or how you wish your body looked, try expressing gratitude for where you are now and the opportunity to make improvements.
  8. Work toward or maintain a healthy weight. If you are overweight, work toward losing 5-7% of your weight to significantly reduce your health risks. Studies show that individuals who track their intake using an app, such as myfitnesspal, lose more weight and keep it off compared to those who don’t track.
  9. Set SMART goals. General goals such as “exercise more” are not effective. A SMART goal is Specific, Measurable, Action-oriented, Realistic, and Timely. “I will walk 20 minutes over my lunch break on Tuesdays and Thursdays” is a SMART goal.
  10. Stay positive. Health goals don’t always go as planned. When you face challenges, focus on all of the positive changes you have made, no matter how small they seem. Treat yourself with kindness, like you would a good friend.

https://healthandwellness.vanderbilt.edu/news/2017/01/top-10-health-tips-for-2017/

Heart Health Valentine

Your sweetheart may have the key to your heart, but eating healthy and being physically active can be the key to a healthier heart. This Valentine’s Day, indulge your sweetheart with a heart-healthy gift or date.

  1. Rather than tempting your beloved with sweets, consider a gift that has more permanence. Search for a poem that describes your feelings and write it on beautiful paper for a handmade Valentine. Or visit www.ShopHeart.org for gift ideas that benefit the American Heart Association.
     
  2. Quality time is one of the most meaningful gifts. Bundle up and plan an active outing such as sledding, ice skating, gathering wood for a fire, or if you’re feeling adventurous, visit an indoor rock wall.
     
  3. If your kids are having a Valentine’s Day party at their school or day care, instead of sending candies, consider raisins, grapes, whole-grain pretzels, colored pencils or stickers as tokens of their friendly affection.
     
  4. Cooking at home is an excellent way to control what and how much you eat. Take a date to a local cooking class to practice your skills or learn a new technique.
     
  5. Prepare a romantic candlelit dinner at home using one of our heart-healthy recipes.
     
  6. Give to one another by giving back. Ask a date to volunteer with you at a local organization. Giving back is a healthy habit that can boost your mood and help beat stress.
     
  7. Use this day as an opportunity to tell your loved one how important they are to you, and share ways that you can support each other’s health and wellness. Get started by taking the My Life Check Assessment.
     
  8. Craving something sweet? Gift a beautiful fresh fruit basket to your loved one instead of giving sweets with added sugars.
     
  9. Sharing is caring – if you go out for a romantic dinner date, order one entrée to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.
     
  10. Don’t forget to love Fido, too! Give your pet a Valentine and remember to walk or exercise them daily – getting active with your pet will benefit your health and your bond with your pets.
     
  11. Take it slow – if you receive a luxurious box of chocolates from your sweetie, stick it in the freezer and enjoy in moderation over the next several weeks.
     
  12. Take a long, romantic walk with your beloved – and try to make it a regular habit. Aim for at least 150 minutes of moderately intense physical activity each week to help keep your heart healthy. You can reach this goal by walking briskly for at least 30 minutes five days each week.
     
  13. Check out our tips for healthier preparation methods for cooking.
     
  14. Rekindle an old flame – try preparing one of your sweetie’s favorite recipes in a healthier way. These healthy substitutions can help you cut down on saturated fats, trans fats, salt (sodium), and added sugars, while noticing little, if any, difference in taste.

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Heart-Health-Valentines-Day-Tips_UCM_322023_Article.jsp#.WJtvjdIrKM8

Jump Start your Health Changes!

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  1. Select a goal. Choose a goal that is the best fit for you. It may not be the first goal you feel you should choose. But you’re much more likely to succeed if you set priorities that are compelling to you and feel attainable at present.
  2. Ask a big question. Do I have a big dream that pairs with my goal? A big dream might be running a marathon or climbing Mt. Kilimanjaro, wiggling back into a closet full of clothes you love, cutting back on blood pressure medication, or playing games and sports energetically with your children. One word to the wise: if you can’t articulate a big dream, don’t get hung up on this step. You can still succeed in moving toward your goal through these other approaches.
  3. Pick your choice for change. Select a choice that feels like a sure bet. Do you want to eat healthier, stick to exercise, diet more effectively, ease stress? It’s best to concentrate on just one choice at a time. When a certain change fits into your life comfortably, you can then focus on the next change.
  4. Commit yourself. Make a written or verbal promise to yourself and one or two supporters you don’t want to let down: your partner or child, a teacher, doctor, boss, or friends. That will encourage you to slog through tough spots. Be explicit about the change you’ve chosen and why it matters to you. If it’s a step toward a bigger goal, include that, too. I’m making a commitment to my health by planning to take a mindful walk, two days a week. This is my first step to a bigger goal: doing a stress-reducing activity every day (and it helps me meet another goal: getting a half-hour of exercise every day). I want to do this because I sleep better, my mood improves, and I’m more patient with family and friends when I ease the stress in my life.
  5. Scout out easy obstacles. Maybe you’d love to try meditating, but can’t imagine having the time to do it. Or perhaps your hopes for eating healthier run aground if you’re hungry when you walk through the door at night, or your kitchen cabinets and refrigerator aren’t well-stocked with healthy foods.
  6. Brainstorm ways to leap over obstacles. Now think about ways to overcome those roadblocks. Not enough time? I’ll get up 20 minutes early for exercises and fit in a 10-minute walk before lunch. Cupboard bare of healthy choices? I’ll think about five to 10 healthy foods I enjoy and will put them on my grocery list.
  7. Plan a simple reward. Is there a reward you might enjoy for a job well done? For example, if you hit most or all of your marks on planned activities for one week, you’ll treat yourself to a splurge with money you saved by quitting smoking, a luxurious bath, or just a double helping of trhe iTunes application “Attaboy.” Try to steer clear of food rewards, since this approach can be counterproductive.

http://www.health.harvard.edu/healthbeat/7-ways-to-jumpstart-healthy-change-in-your-life

Cervical Cancer Prevention -HPV Vaccine Information

Most cervical cancer is caused by a virus called human papillomavirus, or HPV. … But sometimes it can cause genital warts or lead to cervical cancer. That’s why it’s important for women to have regular Pap tests. A Pap test can find changes incervical cells before they turn into cancer.

Information follows on the HPV vaccine recommendations:

Question and Answer icon

Q: How common are HPV infections?

A: HPV infections are so common that nearly all men and women will get at least one type of HPV at some point in their lives. Most people never know that they have been infected and may give HPV to a sex partner without knowing it. About 79 million Americans are currently infected with some type of HPV. About 14 million people in the United States become newly infected each year.

Q: What kinds of problems does HPV infection cause?

A: Most people with HPV never develop symptoms or health problems. Most HPV infections (9 out of 10) go away by themselves within two years. But, sometimes, HPV infections will last longer, and can cause certain cancers and other diseases. HPV infections can cause:

  • cancers of the cervix, vagina, and vulva in women;
  • cancers of the penis in men; and
  • cancers of the anus and back of the throat, including the base of the tongue and tonsils (oropharynx), in both women and men. Every year in the United States, HPV causes 30,700 cancers in men and women.

Q: How do people get an HPV infection?

A: People get HPV from another person during intimate sexual contact. Most of the time, people get HPV from having vaginal and/or anal sex. Men and women can also get HPV from having oral sex or other sex play. A person can get HPV even if their partner doesn’t have any signs or symptoms of HPV infection. A person can have HPV even if years have passed since he or she had sexual contact with an infected person. Most people do not realize they are infected. They also don’t know that they may be passing HPV to their sex partner(s). It is possible for someone to get more than one type of HPV.

It’s not very common, but sometimes a pregnant woman with HPV can pass it to her baby during delivery. The child might develop recurrent respiratory papillomatosis (RRP), a rare but dangerous condition where warts caused by HPV (similar to genital warts) grow inside the throat.

There haven’t been any documented cases of people getting HPV from surfaces in the environment, such as toilet seats. However, someone could be exposed to HPV from objects (toys) shared during sexual activity if the object has been used by an infected person.

 Q: Who should get HPV vaccine?

A: All girls and boys who are 11 or 12 years old should get the recommended series of HPV vaccine. The vaccination series can be started at age 9 years. Teen boys and girls who did not get vaccinated when they were younger should get it now. HPV vaccine is recommended for young women through age 26, and young men through age 21. HPV vaccine is also recommended for the following people, if they did not get vaccinated when they were younger:

  • young men who have sex with men, including young men who identify as gay or bisexual or who intend to have sex with men through age 26;
  • young adults who are transgender through age 26; and
  • young adults with certain immunocompromising conditions (including HIV) through age 26.

Q: Why are two doses recommended for 9–14 year olds, while older adolescents need three doses?

A: Since 2006, HPV vaccines have been recommended in a three-dose series given over six months. In 2016, CDC changed the recommendation to two doses for persons starting the series before their 15th birthday. The second dose of HPV vaccine should be given six to twelve months after the first dose. Adolescents who receive their two doses less than five months apart will require a third dose of HPV vaccine.

Teens and young adults who start the series at ages 15 through 26 years still need three doses of HPV vaccine Also, three doses are still recommended for people with certain immunocompromising conditions aged 9 through 26 years.

CDC makes recommendations based on the best available scientific evidence. Studies have shown that two doses of HPV vaccine given at least six months apart to adolescents at age 9–14 years worked as well or better than three doses given to older adolescents and young adults. Studies have not been done to show this for adolescents starting the series at age 15 years or older.

Q: Why is HPV vaccine recommended at age 11 or 12 years?

A: For HPV vaccine to be most effective, the series should be given prior to exposure to HPV. There is no reason to wait to vaccinate until teens reach puberty or start having sex. Preteens should receive all recommended doses of the HPV vaccine series long before they begin any type of sexual activity.

Q: How well does HPV vaccine work?

A: HPV vaccines work extremely well. Clinical trials showed HPV vaccines provide close to 100% protection against cervical precancers and genital warts. Since the first HPV vaccine was recommended in 2006, there has been a 64% reduction in vaccine-type HPV infections among teen girls in the United States. Studies have shown that fewer teens are getting genital warts and cervical precancers are decreasing. In other countries, such as Australia, where HPV vaccination coverage is higher than in the United States, large decreases have been observed in these HPV-associated outcomes. HPV vaccines offer long-lasting protection against HPV infection and HPV disease. There has been no evidence to suggest that HPV vaccine loses any ability to provide protection over time. Data are available for about 10 years of follow-up after vaccination.

Like all vaccines, HPV vaccine is monitored on an ongoing basis to make sure it remains safe and effective. If it turns out that protection from HPV vaccine is not long-lasting, then the Advisory Committee on Immunization Practices would review the data and determine whether a booster dose would be recommended.

Even if it has been months or years since the last shot, the HPV vaccine series should be completed—but they do not need to restart the series.

HPV vaccine is recommended based on age, not sexual experience. Even if someone has already had sex, they should still get HPV vaccine. Even though a person’s first HPV infection usually happens during one of the first few sexual experiences, a person might not be exposed to all of the HPV types that are covered by HPV vaccines.

 Q: Does HPV vaccination offer similar protection from cervical cancer in all racial/ethnic groups?

A: Yes. Several different HPV types cause cervical cancer. HPV vaccines are designed to prevent the HPV types that cause most cervical cancers, so HPV vaccination will provide high protection for all racial/ethnic groups.

All three licensed HPV vaccines protect against types 16 and 18, which cause the majority of cervical cancers across racial/ethnic groups (67% of the cervical cancers among whites, 68% among blacks, and 64% among Hispanics). The 9-valent HPV vaccine protects against seven HPV types that cause about 80% of cervical cancer among all racial/ethnic groups in the United States.

Teens and young adults who haven’t completed the HPV vaccine series should make an appointment today to get vaccinated. To protect against cervical cancer, women age 21–65 years should get screened for cervical cancer at regular intervals and get follow-up care as recommended by their doctor or nurse.

Q: How do we know that the HPV vaccine is safe?

A: The United States currently has the safest, most effective vaccine supply in history. Years of testing are required by law to ensure the safety of vaccines before they are made available for use in the United States. This process can take ten years or longer. Once a vaccine is in use, CDC and the Food and Drug Administration (FDA) monitor any associated side effects or possible side effects (adverse events) through the Vaccine Adverse Event Reporting System and other vaccine safety systems.

All three HPV vaccines—Cervarix®, Gardasil®, and Gardasil® 9—went through years of extensive safety testing before they were licensed by FDA. Cervarix® was studied in clinical trials with more than 30,000 females. Gardasil® trials included more than 29,000 females and males, and Gardasil® 9 trials included more than 15,000 females and males. No serious safety concerns were identified in these clinical trials. FDA only licenses a vaccine if it is safe, effective, and the benefits outweigh the risks. CDC and FDA continue to monitor HPV vaccines to make sure they are safe and beneficial for the public.

Q: What are the possible side effects of HPV vaccination?

A: Vaccines, like any medicine, can have side effects. Many people who get HPV vaccine have no side effects at all. Some people report having very mild side effects, like a sore arm. The most common side effects are usually mild. Common side effects of HPV vaccine include:

  • Pain, redness, or swelling in the arm where the shot was given
  • Fever
  • Headache or feeling tired
  • Nausea
  • Muscle or joint pain

Brief fainting spells and related symptoms (such as jerking movements) can happen after any medical procedure, including vaccination. Sitting or lying down while getting a shot and then staying that way for about 15 minutes can help prevent fainting and injuries caused by falls that could occur from fainting.

On very rare occasions, severe (anaphylactic) allergic reactions may occur after vaccination. People with severe allergies to any component of a vaccine should not receive that vaccine.

HPV vaccine does not cause HPV infection or cancer. HPV vaccine is made from one protein from the virus, and is not infectious, meaning that it cannot cause HPV infection or cancer. Not receiving HPV vaccine at the recommended ages can leave one vulnerable to cancers caused by HPV.

There are no data that suggest getting HPV vaccine will have an effect on future fertility for women. In fact, getting vaccinated and protecting against HPV-related cancers can help women and families have healthy pregnancies and healthy babies.

Not getting HPV vaccine leaves people vulnerable to HPV infection and related cancers. Treatments for cancers and precancers might include surgery, chemotherapy, and/or radiation, which might cause pregnancy complications or leave someone unable to have children.

Q: Why is this vaccine not mandatory for school entry?

A: Each state determines which vaccines are required for school entry. Many factors are taken into consideration before requiring any vaccine for school entry, including: community support for the requirement, financial resources needed to implement the requirement, burden on school personnel for enforcing the requirement, vaccine supply, and current vaccination coverage levels.

Since almost every state requires Tdap (tetanus, diphtheria, and acellular pertussis vaccine) for middle school entry, parents can use this visit to the doctor to get the first HPV and quadrivalent meningococcal conjugate vaccines for their preteen at the same time.

Q: How can someone get help paying for HPV vaccine?

A: The Vaccines for Children (VFC) program helps families of eligible children who might not otherwise have access to vaccines. The program provides vaccines at no cost to children ages 18 years and younger who are uninsured, Medicaid-eligible, or American Indian/Alaska Native. To learn more, see VFC program.

http://www.webmd.com/cancer/cervical-cancer/cervical-cancer-topic-overview

https://www.cdc.gov/hpv/parents/questions-answers.html