November is Family Caregivers Month

National Family Caregivers Month (NFCM) is celebrated each November and is a time to recognize and honor family caregivers across the country. It offers an opportunity to raise awareness of caregiving issues, educate communities, and increase support for caregivers. Caregiver Action Network is the organization that chooses how to celebrate National Family Caregivers Month annually and spearheads the celebration of NFC Month nationally.

Families are the primary source of support for older adults and people with disabilities in the U.S. and need support.

Across the Department of Health and Human Services (HHS), agencies provide resources for caregivers who take care of an aging, seriously ill, or disabled family member or friend. Learn more about being a caregiver and locate resources here Resources for Caregivers | HHS.gov .  There are a number of National Agencies, Groups and Organizations for Caregivers and the AARP also has a resource page that can be found at https://www.aarp.org/caregiving/local/info-2019/national-resources-for-caregivers.html?cmp=RDRCT-9f9c190c-20210202

Bio Ability recognizes caregivers and all they do often with little to no support. Thank you for all you do!

Exercise and Type 2 Diabetes

November is National Diabetes Month. Diabetes is a metabolic disorder in which the body has high sugar levels for prolonged periods of time. There are several types of Diabetes, and some researchers say that diabetes should be categorized into five types, rather than two.

Type 2 diabetes results from insufficient production of insulin, causing high blood sugar. According to the CDC, more than thirty-seven million Americans have diabetes (about 1 in 10), and 90-95% of them have type 2 diabetes. Type 2 diabetes most often develops in people over age 45, but more and more children, teens, and young adults are also developing it.  Fitness is a key part of managing type 2. And the good news, all you must do is get moving.

Tips for getting started:

• Sit less and move more; track your steps and aim for 5,000 steps a day to start.
• Begin with walking short distances and slowly build up as you are able.
• Include light muscle conditioning exercises.
• Include light stretching with each workout.

The American Diabetes Association is a great resource for anyone with Diabetes whether you are newly diagnosed or have been managing it for years. There is a variety of information available for you from daily tips, managing your condition, finding resources, and even recipes. American Diabetes Association | Research, Education, Advocacy

Bio Ability is here to help, not by replacing your doctor, but by supporting you with your health goals that will help you improve your overall health and glucose control. Schedule a consult with one of our staff to get started.

What’s happening?

Bio Ability offers Adaptive Lifestyle Program

Chronic diseases are defined broadly as conditions that last 1 year or more and require ongoing medical attention or limit activities of daily living or both. Chronic diseases such as heart disease, cancer, and diabetes are the leading causes of death and disability in the United States.  According to the CDC, 6 IN 10 Adults in the US have a chronic disease while 4 in 10 have two or more. A few of the lifestyle risks for chronic disease include tobacco use, poor nutrition, and lack of exercise.

Bio Ability will create awareness of chronic conditions and help you address these risks with our adaptive lifestyle program. We provide lifestyle coaching to support you with your health goals to manage blood pressure, cholesterol, prediabetes, type

2 diabetes, weight and more. Our adaptive lifestyle program is designed to meet you where you are at and to supplement what you and your doctor are already working on. We can schedule telephonic appointments or in person, whichever you prefer. Schedule a consultation with one of our staff to see how we can support you with your health goals.

Staff Spotlight

Big shout out to our own Velera Aucoin. She successfully completed her ACSM Exercise Physiologist certification under tremendous pressure from multiple computer crashes during the test. The American College of Sports Medicine (ACSM) is the gold standard in the fitness industry and is the standard that Bio Ability follows to provide the best for our participants. Congratulations Velera!!!!!

Muscle of the Month –Multifidus

There are several muscles in the low back including Multifidus, Erector Spinae, Spinalis and more. This month we will focus on the Multifidus. The Multifidus muscle is a series of small, triangular muscular and tendinous bundles located on either side of the spinal column, where they fill the groove between the transverse and spinous processes of the vertebrae. They are extensor muscles for the back and neck. Multifidus issues usually lead to other problems due to improper recruitment of other muscles to avoid pain.

Muscle injuries of the lower back are commonly caused by an improper lift, lifting while twisting, or a sudden movement or fall, which may cause lower back pain. The multifidus muscle keeps the back straight and stable. Here are some tips for proper lifting:

1. Start in a safe position.
2. Maintain the natural curve of your back.
3. Use your legs.
4. Avoid twisting.

Go to the Mayo Clinic slide show for more information:  Slide show: Proper lifting techniques – Mayo Clinic

Recipe of the Month: Oven-Roasted Squash with Garlic & Parsley (eatingwell.com)

Ingredients:

• 5 pounds winter squash, your choice
• 2 tablespoons extra-virgin olive oil, divided
• 1 ½ teaspoons salt
• ¼ teaspoon freshly ground pepper, divided
• 3 cloves garlic, minced
• 2 tablespoons chopped Italian parsley

Directions:

• Preheat oven to 375 degrees F.
• Toss squash with 4 teaspoons oil, salt and 1/4 teaspoon pepper. Spread evenly on a large baking sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash).
• Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and parsley. Taste, adjust the seasoning and serve.

Nutrition Facts:

Serving Size:  about 3/4 cup

Per Serving:  103 calories; protein 1.8g; carbohydrates 20.3g; dietary fiber 6.2g; sugars 3.8g; fat 3g; saturated fat 0.4g