Article Category: Health & Wellness

In our social media-driven world, it’s the big stories and the spectacular images that can often grab the most attention. And it’s not just in topics like news, politics or sports, but also in areas that are more personal, like health and wellness. Spend just a few minutes scrolling through our phones, and we may see popular posts about 1,000-mile bike rides, jaw-dropping yoga poses and eight-course vegan gourmet meals.

While such stories can certainly be inspiring, they also need to be kept in perspective. Because, really, when it comes to our health, it’s not big changes and one-time efforts that are often most important, it’s the day-to-day, steady steps we take over time.

And that’s great news for those of us who juggle work, school, kids, pets and any number of other commitments. There’s real power and real health benefits in making small, achievable changes to our behaviors. Such changes are easier to get started and easier to keep up than large, daunting challenges. And that also makes them more likely to become ingrained, healthy habits that we can then further build upon in the future.

So, as we settle into these long, and hopefully enjoyable, mid-summer days, it can be a naturally good time to pick one relaxed health goal to work on through the rest of the season. And it can be anything, really. Just try to be specific about what you want to accomplish, and make it something you feel you can keep up over time.

“One of the most common pitfalls in setting goals is making them too broad or unrealistic,” says Liz Salerno, a biobehavioral scientist at Washington University School of Medicine in St. Louis. “I don’t pressure myself to go from being inactive to running a marathon in two months!”

While keeping your goal focused, you can also be as creative as you want. There are many different paths to improving health and well-being. Start by thinking about something general you may want to work on – like your food choices, how active you are or how you deal with stress – then pick one small goal that can help you get there. And don’t be afraid to keep it fun. It’s summertime after all, and we’re coming out of a long and stressful pandemic.

Some ideas to get started:

• Tend a plot in a public garden two days a week
• Roller skate or ride bikes with friends once a week
• Take a dance class two days a week
• Take a meditation or stretching class two days a week
• Volunteer to help maintain local parks and paths once a week
• Drink one fewer sugary drink each week
• Eat an extra piece of in-season fruit two days a week
• Grill veggie or meat-alternative burgers rather than hamburgers at summer barbeques
• Make appointments for you, or your kids, to get caught up on doctor visits and vaccinations (not fun, but very important)

Try to keep your goal up through summer. If you get off course, don’t worry. Just try to get back on track, and if you need to, modify your goal. Likewise, if you need to add a little extra to a goal to keep up your motivation, that’s great, too.

Adjusting along the way can be key to being successful with a new behavior, says Salerno. “Our progress towards a goal is almost never linear, so we have to be patient with ourselves as we work toward it.”

The relaxed energy of summertime offers a great opportunity to make some low-stress strides toward improving our health. And even though they may not trend on social media, they can still have important benefits.

“Oftentimes the small baby steps we make don’t feel groundbreaking,” says Salerno. “But they are.”

It’s your health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

Summer officially arrives this month, and it feels especially welcome. After a very long 16 months since the pandemic started, life is beginning to return to normal, as COVID-19 vaccination gains ground and rates of infections continue to drop. And while we still have a way to go before we can put the pandemic fully behind us, getting to enjoy the long, warm days of summer feels like a well-deserved reward for how far we’ve come.

As usual, no group may be happier about summer than kids. After yet another disrupted school year, most are likely ready for a good, long break and hopefully a return to more normal routines.

Though it may not be at the top of their list, an important part of that return-to-normal for our kids can be helping them get back on track with, or build upon, important healthy behaviors. Over the short term, this can help give a boost to their well-being as we begin to come out of the pandemic. Over the long term, it can help lay a foundation for overall health and even a lower risk of cancer in adulthood.

Many lifelong habits that help protect against cancer begin in childhood. And because youth is a unique time of growth and development, some behaviors and exposures during these early years can actually impact cancer risk later in life.

Help the children, adolescents and teens in your life with these healthy behaviors:

Being sun safe and avoiding indoor tanning. Enjoying time outside is one of the great parts of summer, but being smart about it is key. Youth and teens are especially vulnerable to skin damage from the sun, so help them find shade, use sunscreen and wear sun-protective clothes, like long-sleeved shirts and wide-brimmed hats. Indoor tanning is also risky and should be avoided.

Eating a healthy diet. The quality of kids’ eating habits can slip in summer. So, this can be a good time to help them choose foods rich in fruits, vegetables and whole grains, and steer them away from red meat, fast food, high-calorie snacks and sugary drinks. This is good for both overall health and healthy growth. When kids are old enough, also discuss the dangers of alcohol with them. Among other problems, drinking increases the risk of a number of adult cancers.

Fitting in physical activity and limiting screen time. Regularly give kids the opportunity to be active. A good goal is 60 minutes per day. But any amount is better than none. It’s also important to think about kids’ screen time, which is a good marker for how much time they spend sitting. Time with phones, tablets and TVs kicked up dramatically when much of our lives turned virtual during the pandemic. With health restrictions now starting to lift, it’s a good time to begin to reset our relationships with our screens.

Getting the HPV vaccine. The HPV (human papillomavirus) vaccine is a standard childhood vaccine that protects against six adult cancers. Recommended for both boys and girls ages 9 to 12 years old, it can also be given to teens and young adults. If the vaccine isn’t offered at your child’s regular vaccine appointment, be sure to ask about it.

It’s been a strange and often stressful pandemic for kids and parents, alike. So, be sure to take any healthy changes slowly. Try to set realistic goals and then build up bit by bit from there. And know that even small changes can have important benefits – and for years to come.

It’s your health, and your family’s health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

Even with COVID-19 still dominating health news, stories about new lung cancer screening guidelines were able to break into recent headlines, and for good reason.

Lung cancer is the second most common cancer in the U.S. — and the deadliest, killing more than 130,000 people each year. More people are now eligible for lung cancer screening because of updated guidelines from the U.S. Preventive Services Task Force, which can translate into additional lives saved.

Most lung cancers are currently diagnosed at advanced stages, where treatment is difficult and the chances of surviving five or more years is very low, at just around 6%. Annual screening for people at high risk can help find the disease earlier, when it can be more effectively treated. If found in the earliest stage, the chances of surviving five or more years increases to about 60%.

Screening is done with a scan called low-dose computed tomography, or low-dose CT. And in current and former smokers with a significant smoking history, it lowers the risk of dying of lung cancer by up to 25%. Findings fromlung cancer screening can also help manage some heart conditions.

The new guidelines recommend yearly screening for people ages 50 to 80 who currently smoke or quit in the past 15 years, and have smoked the equivalent of one pack a day for 20 years. This opens up screening to many more people by lowering the age to start scans and lowering the level of smoking needed to qualify.

It’s estimated that 6 million more Americans will qualify for screening now. And, importantly, it is expected to help address inequalities in the original guidelines with greater increases in screening eligibility for women, African Americans, Hispanics and American Indians and Alaska Natives.

Despite the proven benefits, lung cancer screening does have some potential harms, which is why it’s limited to people at increased risk because of their smoking history. Potential harms can include short-term stress and anxiety about unclear scan results, the need for follow-up testing for suspicious findings that turn out not to be cancer, and exposure to low amounts of radiation from a scan – about a third of the amount people are normally exposed to in a year. Overall, the benefits of lung cancer screening are thought to outweigh the harms, though it is a personal balance for each person.

If you’re a current or former smoker 50 to 80 years old, talk to a health-care professional to see if you’re eligible for screening and if it’s right for you. If you choose to get screened, try to have it done at a facility with experience doing lung cancer screening with low-dose CT.

Keeping up with lung screening every year is also key. The benefits come after repeated scans. So if you missed a scan last year because of the pandemic, or just skipped a year or two, call your provider and get back on track.

And, of course, if you smoke it’s important to try to quit, even if you get screened. Screening doesn’t take away the dangers of smoking. Quitting smoking, though, can build on the benefits of screening by lowering the risk of lung cancer as well as other deadly diseases, like heart disease, stroke, COPD and many other cancers. For tips and resources on quitting, call 1-800-QUIT-NOW (1-800-784-8669), or visit smokefree.gov.

This last year has made us appreciate even more than usual the importance of looking after our health, and looking after each other. And lung cancer screening can be a key part of that for many people. If you have a friend or family member who may be eligible for screening, encourage them to talk to a provider about it. And if you think you may be eligible, be sure to do the same.

It’s your health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

A bright spot for many of us last year was the opportunity to hone our cooking skills. This may have been more from necessity than any real desire to be the next José Andrés or Rachael Ray. Still, reluctantly or not, we’ve joined the ranks of our friends and family who already enjoyed cooking, and we learned how to double recipes, not burn the garlic and quickly convert teaspoons to tablespoons.

While we’ve no doubt missed supporting our favorite restaurants like we did before the pandemic, cooking at home has allowed us to explore a range of dishes we might not otherwise prepare, and to bring our own personal touch to them.

And with a bit of early spring chill still in the air, it’s likely that many home cooks have continued to turn to some of the hearty, flavorful favorites that helped get us through a winter that felt even longer than usual. These may include classic “comfort” foods like chili, casseroles, meatloaf and dumplings but can really be any of the dishes we enjoy on a cold night.

As comforting as they may feel, though, these types of foods typically aren’t the healthiest choices. Red meat, cheese, full-fat dairy and refined grains can often be key ingredients.

But, it turns out, it’s pretty easy to liven up these dishes for spring, making them healthier while keeping the qualities we love about them.

“I like to add ingredients that make these dishes more nutrient-dense, which often results in a lighter version overall,” said Lauren Gallen, a registered dietitian at Siteman Cancer Center in St. Louis. “Amp up the produce by, say, sneaking butternut squash, mushrooms or green pepper into chili, or mushrooms, cherry tomatoes, onions or bell peppers into sauce for lasagna.”

The result can be a healthier dish with even more flavor. Other healthy modifications, Gallen said, can include substituting Greek yogurt or lower-fat half-and-half for some of the cream, mayonnaise or sour cream in recipes; choosing whole-grain pasta over standard refined options; and cutting back on red and processed meats by working in leaner proteins like turkey, chicken, fish, lentils or beans. “Your family might not even notice!”

Outside of individual ingredients, it’s important to keep calories in mind as well, even when making healthier, lighter versions of comfort foods. In normal times, keeping calories and weight in check is hard for many of us. Not surprisingly, there’s some evidence that it’s been even harder than usual during the pandemic.

But some simple tips can be helpful. Following serving sizes listed on recipes is one way, Gallen said. Starting with a reasonable amount of food on a plate when you sit down to eat can make it easier to avoid eating too much. “Another tip is to slow down, really savor each bite,” which gives the stomach more time to tell the mind when it’s had enough, she said.

Coming off this long year, with the pandemic so prominent in our daily lives, it’s important that we not forget about our overall wellness. The foods we prepare and enjoy and find comfort in can be a big part of that.

“Whatever ‘comfort food’ brings to mind for you,” Gallen said, “selecting dishes and meals that are balanced with lean proteins, vegetables and fiber are your best bet.”

It’s your health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

We’re coming up on a full year since the pandemic began to drastically impact our lives, so it’s wonderful to be able to greet spring with a feeling of optimism about our fight against the coronavirus.

We now have three very effective vaccines that have been found to prevent COVID-19. There are two 2-dose vaccines that have around 95 percent protection against the illness, and the newest, a one-dose vaccine that has around 66 percent protection against moderate or severe illness, and that greatly protects against hospitalizations.

Each of the vaccines has been rigorously studied in clinical trials that had more than 100,000 total participants, and more than 65 million shots have already been given across the United States. As that number increases, we should continue to see a significant drop in infections and hospitalizations from their recent peaks earlier in winter. Over time, this likely means a welcome return of more normal everyday activities, even as many basic pandemic safety measures will remain important.

“People should sign up and get the vaccine when it’s their turn,” said Dr. Marci Moore-Connelley, chief medical officer for Southern Illinois Healthcare. “The approved vaccines are safe, effective and our opportunity to turn the course of the pandemic.”

Some minor side effects can be expected following a shot, which is a normal reaction to the vaccine. Serious side effects, though, are rare. Since vaccination began in the U.S., frequently reported reactions include a sore arm, fatigue, headache, muscle ache and chills. With the two-dose vaccines, these have more often followed the second dose than the first. But for all the vaccines, most side effects tend to go away within a day or so.

With high demand and currently limited supplies, the vaccines are being rolled out in a prioritized order. The specific order of vaccination groups varies from state to state but generally gives priority to essential workers and those at increased risk from COVID-19. Groups such as health-care workers and nursing home residents were typically vaccinated first. Younger, generally healthy people who aren’t part of any other priority group will generally be vaccinated after others.

A quick web search or call to a local or state health department can help you find out which group you belong to and how to sign up for your turn to be vaccinated. Most appointments are scheduled online, and that can be a challenge for those who could use help with technology, Dr. Moore-Connelley said. If that’s the case, don’t be shy about asking. Pick up the phone and call your doctor, health department or teenage grandchild. And if you’re good with computers, be sure to reach out to people you know who might need assistance.

We’re all in this together. And that highlights one of the great benefits of getting vaccinated against COVID-19. It not only protects each of us individually from the disease, but it helps protect the health our family, neighbors and community, as well. If we can keep the rates of infections and hospitalizations down overall, we all win.

Thinking about her own experience rolling up her sleeve and getting the vaccine, Dr. Moore-Connelley shared the excitement of the moment and the promise it held.

“Everyone was upbeat and happy to be there,” she said. “There was a real feeling of hope for the future.”

It’s your health – and your family’s and community’s health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

Even in parts of the country experiencing an early thaw, winter starts to feel a bit long come February, particularly during the ongoing pandemic. The days are still short. The temps are still low. And the trees are still mostly bare.

Yet, even amidst all that, we can take heart. Not just because we’re about to crest into the first days of spring and the promise of highly effective COVID-19 vaccines, but because February is literally “Heart” month – American Heart Month, a federally designated month focused on the importance of heart disease and taking steps to help prevent and manage it.

On top of this, February also is National Cancer Prevention Month, which is quite apt, since heart disease and cancer are typically the top two leading causes of death in the U.S. Together, they account for about 1.2 million deaths each year, taking an incredible toll on individuals and families, and on the nation’s health as a whole.

But there’s a positive message in the middle of such depressing numbers. About three out of four heart disease cases and two out of four cancers could be avoided with overall healthy lifestyles. And most of the steps that lower the risk of one disease also lower the risk of the other.

Shared health behaviors that can lower the risk of both heart disease and cancer include:

• Avoiding tobacco (and secondhand smoke)
• Maintaining a healthy weight
• Being physically active
• Eating a healthy diet rich in fruits, vegetables and whole grains, and low in unhealthy fats and red or processed meat
• Getting screening tests for certain cancers and heart disease risk factors. Talk with a doctor about which apply to you.
  
  

Health recommendations often fall into silos of information. Breast cancer in this silo. Heart disease in that one. And colon cancer over there. This can make it easy to miss how important some basic healthy behaviors can be for preventing many key chronic diseases. Yet it’s hard to overstate the potential impact of a handful of healthy behaviors.

So, while we’re getting ready to shed some layers and get safely outside more often as the calendar moves toward spring, why not use these last weeks of winter to think about one or two things you can do to give a boost to your health and lower your risk of heart disease and cancer?

Here are a handful of ideas to consider:

• Add one more piece of fruit to your lunch a few days a week
• Buy that cereal that has whole grains as a first ingredient
• Search for some new meatless recipes to try
• Visit smokefree.gov for information about quitting smoking
• Try to do something physically active most days – no matter how easy
• Call your clinic or doctor’s office to see if you’re up-to-date on recommended health screenings. If you’re not, make a plan with your provider to get back on track. Your county health department can be another great resource.
  
  

Unfortunately, the pandemic is going to be with us through much of this year, at least. So it remains important to keep ourselves and others safe as we make progress against it. But it’s also important that we continue to look after our overall health as well, even if that’s more complicated to do than it has been in past years. The benefits are well worth it. You’ve got this.

It’s your health. Take control.

For personalized prevention plans and an estimate of your risk of cancer, heart disease and other conditions, see yourdiseaserisk.com.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

It’s safe to say many of us are excited about a new year. I know I am. 2020 has been strange and challenging, and while the pandemic will continue to affect us for a while, news of highly effective vaccines offers real hope that we may return to more normal times later in 2021.

Traditionally, this rollover to the New Year is a time when many of us focus on health and wellness goals. While this has been anything but a traditional year – including extended lockdowns, medical scares and job stresses – it’s likely many people will still set goals for 2021. Health has certainly been top of mind the world over.

If you’re considering making a New Year’s resolution, some simple steps can improve your chances of success. It begins with how you choose what to work on.

“Pick one goal to start,” says Liz Salerno, a biobehavioral scientist at Washington University School of Medicine in St. Louis. “And keep it SMART.”

That’s an acronym for “specific, measurable, attainable, relevant and time-based.” It’s a guide that can help us avoid common pitfalls when choosing a health goal, like making a goal too broad or too hard.

“For example, a SMART goal for getting more exercise could be, ‘I want to increase my number of daily steps from 5,000 to 7,000 by the end of February,’ ” Salerno said. “The goal is specific about the type of exercise, measurable in steps, attainable by being a reasonable increase, relevant to exercise and time-based with an end date.”

You can apply the SMART approach to almost any health goal, whether it’s a new activity or a behavior you want to maintain or build upon. Setting goals also lets us harness unique experiences from the past year and turn them into long-term lifestyle changes. Maybe you’ve gone on more family bike rides during the pandemic; you can set a goal to keep that up three times a week. Or maybe you’ve been cooking at home more and want to eat more plant-based foods; you can set a goal to add one meat-free dinner to your week.

Once you’ve chosen your goal, the next step is to start working toward it. Salerno suggests these tips:

• Track your progress regularly, and adjust your goal up or down over time. “Recalibrating is necessary and important; it prevents us from getting discouraged,” she said.
• Recruit a friend so you can enjoy working toward the same goal and hold each other accountable. Just remember physical distance and other safety guidelines.
• Remind yourself why you chose your goal. For example, to keep up with the grandkids or to lower cancer risk. When things feel tough and you wonder “Why am I doing this?” you’ll have an answer.
  
  

On top of its health benefits, setting a new goal and working toward it can be fulfilling, even uplifting. That can help pave the way for a more positive 2021. Yet, even as we work toward our health goals, it’s important not to lose sight that the pandemic can continue to challenge us day-to-day.

“It’s critical that we show ourselves grace if we fall short of our goals during this public health crisis,” Salerno said. “Be patient with yourself and others. We’re all in this together.”

It’s your health – and your New Year. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

Even with the excitement of kicking off a new year, winter can be tough for physical activity. The days are cold, the nights long. And that cozy spot on the couch seems to call your name.

COVID-19 hasn’t helped. On top of other demands on our energy and time, we’ve had to modify our exercise routines with safe, at-home workouts and physically distanced walks and runs. These were essential changes, of course, but after nearly a year they can start to feel a bit stale.

The physical and mental benefits of exercise remain really important, though. So, try to freshen up your routine and boost your motivation with these seven simple tips:

Make a small change. Sometimes just a minor change to your routine can renew your outlook. Try a new walking route, exercise at a different time or find a new online video instructor.

Chat with friends (virtually). Friends and family can keep us on track. While most in-person meet-ups are still unsafe because of the pandemic, a regular group chat via text, video or app can be nearly as good, allowing us to share goals, successes, frustrations and special tricks to stay motivated. You can even synchronize your digital chats and your solo walks, so you can virtually walk together but be safely apart.

Give it five minutes. The hardest part of any activity can be getting started. When you just don’t feel like lacing up your workout shoes, commit to just five minutes. That’s all. After that, stop if you want. With the hardest part behind you, though, many times you’ll want to keep going.

Sign up for a virtual event. It’s been a rough year if you like in-person gym classes and 5K races. But one benefit of coronavirus restrictions has been an explosion in the number of virtual events. From virtual dance retreats to walking distance challenges, most any type of in-person event you’ve thought about is available virtually. Search online and see what sparks your interest.

Try mid-day. Working out when it’s dark is just part of winter, and it can be nice. But switching things up and fitting in a walk, run or even a yoga video when it’s still light outside can be a great change of pace.

Layer up. When it’s safe, exercising outside in winter can be a lot of fun, especially if you dress correctly for the conditions. Wearing layers allows you to take off or put on pieces of clothing as needed. For extra safety if you head outside when it’s dark, add reflective gear – for you and your pets.

Leave little reminders. Whether it’s a sticky note on the bathroom mirror or a stack of exercise clothes by the front door, leaving reminders for yourself about your exercise goal can be the nudge you need to make it happen.

With the distribution of highly effective and safe coronavirus vaccines, there’s hope that life will begin to feel more normal this spring or summer. As we gradually make progress against the pandemic, it’s still important that we keep up physical distancing and other safety measures. It’s also important that we continue to look after ourselves. And staying active is a big part of that. It may take more creativity than normal, but you can do it.

It’s your health – and your New Year. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

“It’s September, and I’ve already had my flu shot.”

If you want to know how important it is to get the flu vaccine this year, that note from a friend last month may help. Each year, he puts off his flu shot as long as possible and sometimes even skips it, against good advice.

But he knows this year is different, very different. With the coronavirus outbreak ongoing, and the height of flu season just around the corner, getting the flu vaccine is more key than ever. And it’s not just important for personal health; it’s also important for the health of our neighbors and a health-care system overtaxed from a pandemic.

So far, more than 7 million Americans have been infected with COVID-19, and more than 200,000 have died. And in recent seasons, the flu has led to millions of illnesses and thousands of deaths. Until we have a coronavirus vaccine, getting a flu shot will be one of the best and easiest ways we can soften the combined impact of these two diseases.

The flu vaccine is extremely safe, and although it doesn’t 100 percent protect against the flu, it does lower the risk of contracting it. The vaccine also can make the flu less severe if you do get it. On top of this, the flu vaccine helps protect others by making it less likely you’ll get the flu and then pass it on to family, friends, co-workers or others.

Keeping flu numbers lower in a community helps reduce strain on hospitals and health-care providers, which is especially important as cases of both COVID-19 and flu are likely to increase the further into fall and winter we move. In the 2018-2019 season alone, the flu vaccine prevented more than 2 million flu-related doctors’ visits and nearly 60,000 hospitalizations.

If more people get vaccinated, fewer people overall will need medical care. Plus, fewer people will arrive at doctors’ offices and medical centers who need to be tested to rule out COVID-19, since the two illnesses share some similar symptoms, like fever, chills, headache, cough and fatigue.

The Centers for Disease Control and Prevention (CDC) recommends an annual flu shot for almost everyone age 6 months and up. And, for most people, the vaccine is pretty easy to get. It’s available at many doctors’ offices, pharmacies, workplaces and local health departments. Some facilities even offer drive-through clinics. Depending on where you live, though, children may need to be vaccinated at a health-care provider’s office.

Most shots are free if you have insurance. Without insurance, they can cost about $30-$40, with some types being more expensive. Contact your state or local health department for information on flu shot locations and affordability. Vaccinefinder.org is another good tool for finding flu shots near you.

With so much focus on COVID-19, it’s easy to forget about the flu since we deal with it year after year.

But the reality is, because of the pandemic, it’s very important to do what we can to make this as quiet a flu season as possible.

So, whether you get a flu shot every year, or you’ve never had one, follow my friend’s example and make it a real priority this fall. Let’s all just roll up our sleeves and get it done.

It’s your health. Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.

The crisp fall days let us know that Thanksgiving is getting close. It’s a wonderful holiday for enjoying comforting food and connecting with family and friends. It’s also the first major holiday this season that will feel different because of the pandemic.

With COVID-19 rates remaining high, it’s important to keep our families, our friends and ourselves as safe and healthy as possible through the coming holidays. Below are tips to consider as you start making plans and to-do lists. Some relate directly to the coronavirus, others to health in general.

Celebrate safely

Thanksgiving often means a big sit-down meal with close family, distant cousins and old friends. But a classic indoor gathering also increases the risk of spreading the coronavirus. If just one person has the virus – even if he or she doesn’t feel sick – it can easily spread to others. A safer way to celebrate is to have a smaller Thanksgiving meal just with family members who live together. You can connect with others by coordinating and enjoying your mealtime over a group phone call or video chat. Record it for those who can’t take part. It won’t be the same, but you can still show you’re thinking of them. Other safety guidelines and ideas from the Centers for Disease Control and Prevention are at bit.ly/HolidaysCDC and bit.ly/ActivitiesCDC.

Check in on your family’s health

“The holidays are a time when we check in with extended family members, even if we can’t be together in person,” said Bettina Drake, Ph.D., M.P.H., associate director of community outreach and engagement at Siteman Cancer Center at Washington University School of Medicine in St. Louis. Part of that can be catching up on their health and well-being. Drake suggests three ways to do that:

• Ask relatives (and friends) how they’re doing, especially if they live alone, and see if there’s anything they need.
• If some have missed doctor’s appointments or screenings because of the pandemic, encourage them to contact their health-care providers about getting back on track. Help them make an appointment, even.
• If you haven’t recently, update your family health history for your relatives to share at their next doctor visits. If a disease like cancer or heart disease runs in the family, there may be steps that can help reduce or manage your risk.
  
  

Keep up with healthy behaviors – and look after yourself

Combine the busy holidays with shorter, colder days – plus a global pandemic – and it’s really easy to get knocked off our regular health and self-care routines. But for our well-being, it’s important to stay physically active, eat healthy food, get enough sleep and just take some time for ourselves. It’s not always easy to do – and can take some creativity these days – but it can also have real benefits.

It’s safe to say most of us are tired of pandemic life, and with some of our favorite holidays coming up, it’s tempting to take a break from precautions and celebrate like we would normally. But it’s important that we keep taking steps to stay safe and healthy and to curb the coronavirus outbreak. Yes, the holidays will be different this year. But different doesn’t have to mean worse. With a little extra effort, they can still be special, meaningful and offer a chance to connect with loved ones.

It’s your family’s health. Take control.

Additional resources

Bettina Drake, Ph.D., M.P.H., associate director of community outreach and engagement at Siteman Cancer Center, recommends these other websites for more information:

Family history basics: bit.ly/FamHistoryCDC

Cancer screenings and COVID-19: bit.ly/ScreeningsAndCovidACS

Healthy behaviors: 8ways.wustl.edu

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention. As an epidemiologist and public health expert, he has a long-standing interest in the preventable causes of chronic disease. Colditz has a medical degree from The University of Queensland and a master’s and doctoral degrees in public health from Harvard University’s T.H. Chan School of Public Health.