Heart-Healthy Foods for October: Boost Your Wellness This Fall

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As the weather cools down and fall colors take over, it’s a perfect time to focus on heart-healthy foods that can keep you feeling your best. The fresh, seasonal produce and wholesome ingredients available in October make it easier to enjoy nutritious meals that support your heart health. Here are some heart-friendly foods to include in your diet this month:

  1. Pumpkins & Squash – Rich in fiber and antioxidants, these fall staples help lower cholesterol levels and keep your heart happy.
  2. Sweet Potatoes – High in potassium and vitamin C, they help regulate blood pressure and strengthen your immune system.
  3. Kale & Leafy Greens – Packed with vitamins and minerals, they support overall cardiovascular health.
  4. Pomegranates & Apples – These fruits are rich in antioxidants, which help reduce inflammation and improve blood flow.
  5. Nuts & Seeds – Almonds, walnuts, and flaxseeds are excellent sources of heart-healthy fats that can lower bad cholesterol.
  6. Salmon – Full of omega-3 fatty acids, salmon can help lower the risk of heart disease by reducing inflammation.
  7. Olive Oil – A staple in heart-healthy diets, olive oil is loaded with good fats that protect the heart.

This fall, make sure to fill your plate with these vibrant, nutrient-rich foods. Your heart will thank you!

If you’re looking for more personalized advice, schedule an appointment with a NOAH provider today to get started on a heart-healthy lifestyle. Call 480-882-4545 or Request and Appointment.

#HealthyEating #HeartHealth #OctoberWellness #NOAHCares

Are Politics Stressing You Out?

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In our increasingly connected world, political conversations can quickly become overwhelming, leading to heightened stress or anxiety. In fact, a February 2024 Pew poll found that 65% of U.S. adults always or often felt exhausted by politics. Whether it’s the constant news updates or discussions with loved ones, it’s crucial to recognize how politics can affect your mental health and find effective ways to manage that stress.

Recognize Your Limits

Engaging with political news and conversations is important, but too much exposure can lead to heightened stress. Be mindful of how much time you spend reading or watching political content. Consider limiting the time you spend on social media or watching the news each day to avoid information overload.

Focus on What You Can Control

Political outcomes can sometimes feel out of our hands, and focusing on things beyond our control can amplify stress. Try to focus on areas where you can make a small yet mighty impact, whether that’s voting, engaging in community service, or having respectful discussions. Shifting your energy toward productive actions helps reduce feelings of helplessness.

Practice Self-Care and Mindfulness

Taking care of your mental health is critical, especially when external stressors are high. Engage in grounding exercises like meditation, deep breathing, or taking regular breaks to relax. Self-care can also involve spending time outdoors, enjoying hobbies, or simply taking a few moments each day to disconnect from political content.

By setting healthy boundaries, focusing on what you can control, and practicing mindfulness, you can navigate political discussions with less stress and a more balanced outlook. For more resources and tips on managing your mental health, visit our Mental Health Matters website. Remember, managing your mental health should always come first! If you need additional support, consider scheduling an appointment with one of NOAH’s compassionate counselors to help guide you through challenging times.

Voting Matters

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REGISTER TO VOTE
VOTER EDUCATION

VOTER REGISTRATION DEADLINE – OCT. 7


Why Vote?

Voting allows each of us to have a say in shaping the policies and future of our communities, cities, and country. When we vote, we select representatives who make key decisions that shape laws and policies affecting our daily lives. Voting is not only a right but also an essential part of being an engaged citizen.

Health Equity

At NOAH, we are committed to providing quality healthcare for everyone. Health equity means that all people—regardless of race, gender, sexual orientation, disability, income, or location—have fair access to healthcare and the resources they need to achieve their highest potential for health.

Statistically, the populations that are farthest from achieving health equity are the populations who are underrepresented at the polls. Many don’t or cannot vote for a variety of reasons including:

  • Not registered or improperly registered to vote
  • Unable to form an opinion based on available information
  • Distrust in the system
  • Belief that one vote cannot make a difference

Historical Voting Data

Voter participation data is limited, however, using metrics from Satcher Health Leadership Institute at the Morehouse School of Medicine’s Health Equity Tracker, we were able to compare number of votes and other variables in three ethnic groups for U.S. Citizens, age 18 and up living in Arizona.  

Population Eligible to Vote

This chart shows the number of people who are eligible to vote in these population groups.

Voting Population

Now, we can see the portion of each population that is voting.

Uninsured

Layering in the number of people who do not have health insurance we see a higher percentage of uninsured Hispanic and Latino individuals, but far fewer are voting. How might a proposition for affordable health insurance perform in this scenario?

Avoided Care Due to Cost

The same issue applies in this chart that shows the number of people in each population that avoided healthcare due to cost.

Poverty Level and Below

When we look at all these factors—voter turnout, uninsured rates, healthcare avoidance due to cost, and poverty—we see that many who are affected by these issues may not have their voices heard.

Poor Representation

While this is a small sample of health disparities and voting populations, it helps illustrate how the majority vote in this scenario may not fully represent the opinions of those who are impacted most.

A Make-Believe Election

Using some made-up data, let’s see how voter-participation shakes out in an election. For example, NOAH decides to add a desert animal to their pack and 100 people are eligible to vote. By viewing the expected votes on the left hand side of the graphic below, you can easily see the rattlesnake is the expected winner, but watch what happens as the votes are tallied:

Just Vote

Regardless of how you vote or what influences your choices, your vote is your chance to be heard.  As Thomas Jefferson once said,

“We do not have government by the majority. We have government by the majority who participate.”

Thomas Jefferson

Medication Shape, Size, and Color – What Does it Mean?

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Medication Shape, Size, and Color – What Does it Mean?

When you pick up your medication from NOAH’s Pharmacy or elsewhere, you might notice that it comes in different shapes, sizes, or colors. Have you ever wondered why? These differences aren’t just for looks—they can actually play an important role in how your medication works or how easy it is for you to take. Let’s break it down:

Shape

The shape of a pill or tablet can affect how quickly it dissolves in your body. Some medications are round, oval, or even oblong. These shapes can be designed to help the pill break down faster or slower, depending on how the medicine needs to be absorbed. For example, a smaller, round pill might dissolve quicker than a larger, oblong one.

Size

The size of your medication matters too. Larger pills often contain more of the active ingredient, meaning they deliver a higher dose. However, bigger pills can sometimes be harder to swallow, so they may be designed to be taken with water or split in half if your doctor advises it.

Color

Color can be one of the easiest ways to identify your medication. Different colors help patients recognize their medications more easily and avoid mistakes. For example, you might take a blue pill in the morning and a white pill at night. This makes it less likely to mix them up. Sometimes, color is used to represent different strengths of the same medication.

Why Should You Care?

The shape, size, and color of your medication can impact how you take it and how well it works. Understanding these details can help you stay on top of your medication routine. If your pill ever looks different from what you’re used to, sometimes the answer is as simple as a different manufacturer, but it’s always a good idea to ask your pharmacist if anything has changed.

Learn more about NOAH’s Pharmacy services or request an appointment online. Remember, your NOAH healthcare team is here to help, if you have questions, feel free to reach out to your provider via MyChart or by calling 480-882-4545.

September is Blood Cancer Awareness Month

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If you see red ribbons popping up, it’s because September is Blood Cancer Awareness Month — and for good reason. Every 3 minutes, someone in the United States learns they have a blood cancer.

Blood cancers are a complex and diverse group of diseases that affect millions of individuals worldwide. These cancers originate in the blood-forming tissues, such as the bone marrow, and can disrupt the normal functioning of the circulatory and immune systems. While advances in treatment have led to improved outcomes and longer lifespans for many patients, it is crucial to acknowledge that more than a third of individuals diagnosed with blood cancer still face a challenging prognosis, with fewer than five years to live.

Signs and Symptoms of Blood Cancer

Blood cancers can manifest with a wide range of symptoms, and these symptoms often depend on the type and stage of the cancer. Generally, blood cancers can be categorized into leukemia, lymphoma, and myeloma, each with its own unique set of signs and symptoms.

  1. Leukemia – is characterized by the uncontrolled growth of abnormal white blood cells in the bone marrow and blood. Common symptoms of leukemia may include:
    • Fever
    • Lethargy
    • Paleness and shortness of breath
    • Increased bruising and bleeding
  2. Lymphoma – Lymphomas originate in the lymphatic system, a crucial part of the immune systems. Symptoms of lymphoma may include:
    • Swollen lymph nodes
    • Fever and night sweats
    • Unexplained weight loss
    • Fatigue
  3. Myeloma – Myeloma primarily affects plasma cells, a type of white blood cell that produces antibodies. While some individuals may not show symptoms, others may experience symptoms such as:
    • Bone pain
    • Weakness, fatigue, and paleness
    • Frequent bacterial infections

Recommended Screenings and Prevention

Unlike some other types of cancer, there are no routine screening guidelines for blood cancers. However, regular wellness check-ups that include routine blood testing, such as a complete blood count (CBC), can help detect some blood cancers.

While there is no surefire way to completely prevent blood cancer, several lifestyle choices can reduce your risk:

  1. Avoid smoking
  2. Maintain a healthy diet
  3. Get regular exercise

It is also essential to discuss your risk factors with a healthcare provider if you have:

  • A personal or family history – If you or a family member have been diagnosed with blood cancer, your risk may be higher
  • Previous radiation or chemotherapy – Past cancer treatments may increase the risk of developing secondary blood cancers
  • High exposure to radiation – Occupational or environmental exposure to radiation may be a risk factor

Blood cancers are complex diseases that can present with a wide range of symptoms. Early detection and awareness of these symptoms are vital for improving treatment outcomes and increasing the chances of survival. While there are no established screening methods, regular check-ups and a healthy lifestyle can contribute to reducing the risk of blood cancer. If you experience any of the described symptoms or have risk factors, do not hesitate to reach out to your NOAH provider.

September is National Suicide Prevention Awareness Month

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Call, text, or chat the National Suicide Prevention Lifeline at 988 or 988lifeline.org if you or a loved one are experiencing thoughts of suicide.

According to the National Alliance for Mental Illness (NAMI), one in five individuals in the United States suffers from mental illness.  Yet, despite how common it is to suffer from this illness, many people feel uncomfortable reaching out for help. Medical providers see many patients struggling to deal with depression, anxiety, and mood disorders. It is important to see this topic more openly discussed in families and communities.

Mental Health Background

There is no shame around being diagnosed or treated for a mental health condition. There are more than 51 million U.S. adults living with a mental illness, so these individuals are not alone.

Our brains are an important part of our body, and we often forget that it plays a key role in our everyday health. Our brain controls our emotions, and those emotions can impact physical health. People with a serious mental illness are at an increased risk for chronic diseases, metabolic, and cardiac conditions.

Suicide Awareness – Signs and Symptoms

Our emotions can be so strong that they disrupt our daily lives. Sometimes this makes life seem very overwhelming. Someone struggling with their emotions might start to have feelings of worthlessness or start to wish they didn’t exist. When these overwhelming emotions snowball, the person can feel so trapped that they think there is no way out. This can lead to thoughts of ending their own life.

It is important for both the individual experiencing these thoughts and feelings, and those around them to know the warning signs of suicide and act on ways to help. Learn about suicide awareness now to save a life.

If you or someone you know is experiencing a mental health crisis, call, text or chat the National Suicide Prevention Lifeline.

For non-urgent needs, consider scheduling an appointment with a NOAH counselor. You can also visit our Mental Health Matters website for additional tools and information to help you or a loved one through challenging times. 

What You Need to Know About the Listeria Outbreak

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Recently, health officials have raised concerns about a large Listeria outbreak connected to deli meats, marking the most significant outbreak since 2011. The outbreak has been linked to products distributed from a plant with unsanitary conditions, and while it may not directly affect all Arizona residents, it’s important to know the risks, especially for certain vulnerable groups.

What is Listeria?

Listeria is a type of bacteria that can cause an illness called listeriosis. This infection is typically caused by eating contaminated foods like deli meats, cheeses, and other ready-to-eat items. Deli meats, in particular, are more prone to Listeria contamination because the bacteria can thrive in cold temperatures and spread easily. The environment in which deli meats are processed, often involving high moisture and slicing equipment, provides the perfect conditions for bacteria to grow.

In addition to deli meats, Listeria can also be found in raw fruits and vegetables, which can become contaminated through soil, water, or unsanitary handling.

While many healthy people might not experience symptoms or only have mild issues such as diarrhea or fever, others can become seriously ill.

Who Should Be Cautious?

Certain groups are more vulnerable to severe effects of listeriosis, including:

  • Pregnant women: Listeria can lead to miscarriage, stillbirth, or serious infections in newborns.
  • Older adults: People over 65 may experience more severe symptoms, including blood infections and meningitis.
  • People with weakened immune systems: Those undergoing treatments like chemotherapy or who have chronic conditions should be cautious, as listeriosis can be life-threatening for them.

What Are the Symptoms?

Symptoms of listeriosis typically appear 1-4 weeks after eating contaminated food but may start as early as the same day or as late as 70 days after. Common signs include:

  • Fever
  • Muscle aches
  • Nausea or diarrhea
  • In more severe cases, especially in high-risk groups, symptoms can worsen to include confusion, loss of balance, and even convulsions.

How to Stay Safe

Though Arizona has been linked to this outbreak, not all products are affected. However, it’s important to:

  • Avoid deli meats and cheeses unless they are thoroughly cooked.
  • Refrigerate perishable items within two hours.
  • Follow proper food safety guidelines, such as keeping your refrigerator clean and setting it to 40°F or below.

What to Do If You’re Concerned

If you or a loved one is at higher risk and starts experiencing symptoms after eating deli meats or processed foods, it’s important to seek medical care. Early treatment with antibiotics can help prevent more serious complications. For any concerns, don’t hesitate to contact your NOAH healthcare provider. Staying informed and following food safety practices can greatly reduce your risk of listeriosis.

What to Know for Healthy Aging Month

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Our bodies change in many ways as we age. The more we know what to expect and how to manage any challenges, the better. NOAH offers comprehensive healthcare for patients of all ages, but since September is Healthy Aging Month, we are sharing useful tips and reminders for you and your loved ones.

Don’t Miss Annual Physicals

Annual physicals are an opportunity for you to discuss your health and wellness with your primary care provider. Medical providers will order age-appropriate tests and labs to get a full picture of your health. At NOAH we strongly encourage our Medicare patients to schedule their annual Medicare Wellness Visit to discuss health goals and recommendations.

Get Regular Check-Ups

If you aren’t feeling well, make an appointment to see your provider. Patients, especially aging patients, shouldn’t try to wait it out if there is something wrong. Having regular check-ups will keep you feeling well and catch any potentially serious conditions early.

Mental Health Matters

No matter your age, your mental health is important. In aging adults, depression can have a negative impact on health conditions like heart disease and stroke. Patient’s often underestimate depression and mental health concerns, but it is important to everyone’s overall health to make sure mental wellbeing is, managed appropriately.

Get Moving

More physical activity means a healthier you! Getting active can help delay, prevent, or manage many chronic diseases like diabetes and high cholesterol. Being more active can also help keep your bone density and strength. Any exercise is better than none, so just get moving!

Eat For Your Health

Being overweight or obese will seriously harm your overall health, particularly as you age. Eating a nutritious diet will help manage chronic conditions, keep you healthy, and even improve your mood. Consider adding more fresh fruits and vegetables to your meals, and always talk to your provider about any diet changes.

If you have trouble accessing or affording healthy, nutritious food, talk to NOAH. We can help!

Stay Social for Healthy Aging

A recent study found that older adults with more social activity had more positive moods, fewer negative feelings, and higher levels of physical activity. If you don’t have a social network, look for one through volunteer activities, at senior centers, at church, or other local community groups.

NOAH is here for you and your loved ones at any age. To learn more about healthy aging, comprehensive care, enrolling in Medicare or another insurance plan, access to healthy food and other resources, reach out to NOAH today at 480-882-4545 or make an appointment online.