Author: Aletha Cress Oglesby, M.D.

As a family physician, I explore the HEART of HEALTH in my work, recreation, community, and through writing. My blog, Watercress Words, informs and inspires us to live in health. I believe we can turn our health challenges into healthy opportunities. When we do, we can share the HEART of health with our families, communities, and the world. Come explore and share with me.

Welcome December: Facts, Feelings, and Festivities

December is the final month of the year, originally the tenth in the Roman calendar. It features significant holidays like Hanukkah, Christmas, and New Year’s Eve. December also marks important dates such as Pearl Harbor Remembrance Day and Medicare open enrollment. The month transitions into winter or summer, depending on one’s location.

December, is the twelfth and last month of the year, at least in the Julian and Gregorian calendars. The name comes from the Latin word for ten, decem, because it was originally the tenth month of the year in the early Roman calendar.

December Holidays

Today in much of the world, December is synonymous with holidays, including these observances. Conveniently, they keep the same date every year.

  • Hanukkah, December 8
  • Christmas, December 25
  • Boxing Day, December 26
  • Kwanza begins, December 26
Peace on earth will come to stay, when we live Christmas every day.
graphic from LIGHTSTOCK.COM, affiliate link

December 7-Pearl Harbor Remembrance Day

The United States remembers December 7 as Pearl Harbor Day.

On this day in 1941, Japanese planes dropped bombs on American ships at Pearl Harbor, Hawaii, prompting the United States to declare war and enter World War II with the other Allied nations. The war lasted another four years, finalized by a nuclear bomb dropped on Hiroshima, Japan.

This photo is of the USS Arizona Memorial, where many of the crew members still lie at rest in the water below.

Photo by Tim Mossholder on Pexels.com

Medicare Enrollment

December 7 has another meaning. It is the open enrollment deadline for Medicare, one of the U.S. government’s healthcare plans.

Medicare is health insurance for people 65 or older. You may be eligible to get Medicare earlier if you have a disability, End-Stage Renal Disease (ESRD), or ALS ( Lou Gehrig’s disease). 

Some people get Medicare automatically, others have to actively sign up — it depends if you start getting retirement or disability benefits from Social Security before you turn 65. 

Medicare health plans provide 

Part A (Hospital Insurance) and Part B (Medical Insurance) benefits to people with Medicare. These plans are generally offered by private companies that contract with Medicare. They include Medicare Advantage Plans (Part C), Medicare Cost Plans, and Program of All-inclusive Care for the Elderly (PACE).

Even if you are already on Medicare, you need to check your coverage to make sure it is still right for you. If not, you will need to change by December 7.

Download the Medicare Handbook here.

Colorado winter vacation, photo by Dr. Aletha

The Winter or Summer Solstices

Whether you are entering winter or summer depends on where in the world you live.

Where I live, in the northern hemisphere, winter begins on December 21, the winter solstice. We call it the “shortest” day of the year because it has the least daylight hours of any day of the year.

After that date, the amount of daily sunlight gradually increases until June, when we welcome the summer solstice, which is the “longest” day of the year. South of the equator, you get to enter winter.

Seasonal Affective Disorder

In seasonal affective disorder, people feel down and depressed in the winter months.(affiliate link)

Researchers believe this is due to changes in circadian rhythms due to seasonal changes in the length of daylight. People with seasonal affective disorder feel better using artificial morning light to realign their circadian rhythm with their sleep-wake cycle.

Learn more in this previous blog article.

Understanding Seasonal Affective Disorder (SAD): Symptoms and Treatments

This new post shares information about Seasonal Affective Disorder (SAD) affecting many individuals as daylight hours decrease, causing depressive symptoms that vary between winter and summer patterns. Treatment options include light therapy, psychotherapy, antidepressants, and vitamin D supplements. It’s essential to seek help from healthcare providers if experiencing signs of SAD, which can impact mood…

Keep reading

December 31-New Year’s Eve

Is New Year’s Eve its own holiday, or just the “eve” of a holiday? Unlike Christmas Eve, it falls in a different month and year.

Or could you say it’s 364 days late in the same year?

New Zealand is one of the first places on Earth to enter a new year. The island nation sits just west of the International Date Line, the boundary where one day becomes the next.

In this map, the International Dateline is the black line along the far right margin. It runs through the Pacific Ocean. Down in the far right corner, in yellow, are the islands that comprise New Zealand.

created by Zviad Kelenjeridze, used by Creative Commons License

By the time a new year arrives in Oklahoma, much of the rest of the world has already been celebrating for several hours. When does a New Year arrive where you live?

From Resolve to Renewal

Instead of “resolutions” for the new year, consider reviewing your life, see what you need and want to change, then make goals and create plans to achieve them.

It may sound easy but can be more difficult than you think. We may not see the changes that need to be made. We don’t always tell ourselves the truth about what we need to do to make it happen.

Questions to get you started-

  • What do you want to accomplish this year?
  • What makes this important to you?
  • What will you gain by doing this?
  • What will you lose if you don’t?
  • Who could support me in accomplishing this goal?

Enlisting the aid of a trusted person, such as a friend, teacher, pastor, counselor, mentor, or coach, is worth the time and expense. Choose someone who will respect your viewpoint and choices, yet give you honest feedback and hold you accountable.

Learn more about Professional Coaching

Everyone should evaluate their health periodically; it is key to everything else in life. This past post gives you ideas to pursue.

Which health habit is important to you now?

7 Essential Health Habits for a Satisfying Life

Prioritizing essential health habits like quality sleep, nutritious eating, meaningful connections, giving, physical and mental activity, and authentic conversation promotes well-being. Implementing these strategies fosters a fulfilling and healthier lifestyle.

Keep reading

Exploring the HEART of health

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

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Excess funds are donated to health related charities.
Dr. Aletha

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Keeping Christmas is good.But sharing it with others is even bettter. words on a background of white packages with red ribbon.

Happy Holidays,

Dr. Aletha

Expert Steps to Prevent and Manage Diabetes

This post introduces National Diabetes Month, aimed at raising diabetes awareness and promoting prevention and management. Diabetes causes high blood glucose due to insufficient insulin. Lifestyle changes, regular screenings, and medication adherence are essential for managing diabetes. Understanding risk factors and maintaining a healthy lifestyle can effectively prevent or delay diabetes onset and complications.

This information is current as of the date of original publication or update. It may have changed by the time you read this. I invite you to fact-check what you read here.

This information is not intended for diagnosis or treatment. Before making health decisions, discuss with your physician or other qualified healthcare provider to decide what is right for you.

National Diabetes Month

November is National Diabetes Month, designated to raise awareness of diabetes. Taking steps to prevent or manage diabetes may lower your risk of developing health problem related to diabetes.

Diabetes is a disease that causes too much of the body’s blood glucose, also called blood sugar, to accumulate in the bloodstream. Glucose is your body’s main source of energy. Glucose comes from the food you eat, and your body can make it.

Insulin, a hormone made by the pancreas,  helps glucose get into your cells to be used for energy. If you have diabetes, your body doesn’t make enough—or any—insulin, or doesn’t use insulin properly. Without insulin, glucose doesn’t reach your cells.

Diabetes isn’t just about the pancreas. Diabetes affects the eyes, kidneys, nerves, skin, and heart. Diabetes is also linked to some types of cancer.

Knowledge plus action can prevent diabetes health problems.

Stats to Know about Diabetes

As of 2019, 37.3 million people—or 11.3% of the U.S. population—had diabetes.

More than 1 in 4 people over the age of 65 had diabetes. 

Nearly 1 in 4 adults with diabetes didn’t know they had the disease.

About 90% to 95% of diabetes cases are type 2 diabetes.

Know About Pre-diabetes

Prediabetes is defined as a blood sugar level that is in the higher end of the normal range, but not high enough to diagnose diabetes. While many of these people don’t develop diabetes, it does indicate a higher risk, so is worth knowing about and checking regularly. 

Since 2001, the National Institutes of Health (NIH)-sponsored Diabetes Prevention Program (DPP) research study has shown that intensive lifestyle interventions and select medications are cost-effective in preventing or delaying the onset of type 2 diabetes in adults with prediabetes. 

Learn Your Risk for Diabetes.

You are more likely to develop type 2 diabetes if you have overweight or obesity; are age 35 or older; have a family history of diabetes; are African American, American Indian, Asian American, Hispanic or Latino, or Pacific Islander; are not physically active; or have prediabetes.

The exact reasons these factors increase the chance of diabetes is not known. Scientists suspect genetics plays a role. Lifestyle may also impact one’s risk. 

Later in this post you can discover your risk for diabetes with a simple online test.

The ABCs of Diabetes 

Manage your blood glucose, blood pressure, and cholesterol levels.

Preventing diabetes or managing diabetes as soon as possible after diagnosis may help prevent diabetes health problems. You can start by managing your diabetes ABCs.

A is for the A1C test (hemoglobin A1C) that health care professionals use to measure your average blood glucose levels. Some people with diabetes also use devices to track their blood glucose throughout the day and night.

  • B is for Blood pressure.
  • C is for Cholesterol.
  • S is for Stop Smoking

Ask your health care team what your ABCs goals should be.

Develop a Healthy Lifestyle

Lifestyle habits like planning healthy meals, being physically active, getting enough sleep, and not smoking may help you prevent diabetes or manage your diabetes ABCs.

You don’t have to do it all at once. Start slow and build healthier habits from there.

Four illustrations of a family with the text: 1) Make sleep a priority, 2) Try a relaxing activity, 3) Focus on positivity, and 4) Eat healthy, regular meals and stay hydrated.

Using Diabetes Medications 

Remember to take your medicines even if you feel healthy. Talk with your doctor or pharmacist if you have trouble taking your medicines on time or at the correct dose.

If you have trouble paying for medication, your doctor may suggest less costly alternatives. 

Insulin pumps contain enough insulin for several days. An infusion set carries insulin from the pump to the body through flexible plastic tubing and a soft tube or needle inserted under the skin.

Weight and Diabetes 

If you have overweight or obesity, ask your primary care provider if healthy eating, physical activity, or other weight-loss treatments may help you manage your weight.

You may prevent or delay diabetes by losing 5 to 7 percent of your starting weight. Use the Diabetes Risk Management Calculator to determine how much weight you can lose to help reduce your risk of developing type 2 diabetes.

Manage Stress and Emotions

Managing diabetes can be hard. If you feel down, sad, or overwhelmed, learn about healthy ways to cope with stress. Consider talking to a mental health counselor or joining a support group.

Work with your Healthcare Team.

Managing diabetes takes a team. Your health care team may include a primary care provider, diabetes specialist, registered dietitian, or certified diabetes educator.

Ask your primary care provider if you should talk with other health care professionals about preventing or managing diabetes. These might include specialists for

  • feet-podiatrists,
  • skin-dermatologists,
  • heart-cardiologists,
  • eyes-opthalmologists.

Diabetes medicines, devices, and office visits can be expensive. A social worker or a member of your health care team may be able to help you find community resources or financial help for diabetes care.

Your health insurance provider may offer additional services to manage diabetes. Some employers offer preventive medicine services to their employees and their dependents.

Post Images and Graphics

The images and graphics are public use from the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. I drew most of the content from the NIKKD website and added my insights.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), is part of the National Institutes of Health. NIDDK research creates knowledge about and treatments for diseases that are among the most chronic, costly, and consequential for patients, their families, and the Nation.

Cover Image

The cover image of this post was created by JetPackAI available with WordPress.

Awareness and Action

There is much more to know about diabetes but the main point I hope you take away from this post is the importance of getting screened for diabetes. Take this short test to assess your risk.

Assess Your Risk

What was your score? Mine was 5 out of 10, that’s considered high risk. I knew that because my father had diabetes and developed heart disease as a result. I lost him to his disease many years ago. I wish his diabetes had been discovered sooner and that he had done more to keep it well controlled.

Once you are screened, ask your health care provider how often it should be repeated. There is no one right answer, it depends largely on your risk factors. Anytime you feel seriously ill, especially if you have any of the symptoms of diabetes, you should be tested again.

Testing for diabetes is a simple blood test, relatively inexpensive, so there is no reason not to test adults. Children and teenagers need testing less often, unless there are significant risk factors.

Learn more about diabetes signs in this post

10 Silent Signs of Diabetes

Diabetes mellitus type 2, often linked to obesity, complicates blood glucose control for overweight individuals. It contributes to serious complications such as heart disease, kidney failure, and neuropathy. Early diagnosis and effective management through lifestyle changes and medication are crucial. Everyone should be aware of symptoms and high-risk factors for diabetes.

Aletha Cress Oglesby, M.D.'s avatar by Aletha Cress Oglesby, M.D.

Exploring the HEART of Health

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Use this search box for related posts on this blog or other topics of interest to you.

Dr. Aletha