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There’s something to be said for the mentality of “age is just a number,” but it’s a fact that our minds and bodies change with time, and new health considerations arise as we grow older.

A Guide to Healthy Aging

Healthy aging, which encompasses your physical, emotional, and cognitive wellness, is a journey rather than a destination. While it requires an ongoing investment in your well-being, small steps and everyday choices can make a big impact. Here’s what to prioritize.

Access to primary care is a challenge in the US, and 40% of US adults report delaying or going without care due to financial barriers. Skipping a routine screening can be serious: according to the CDC, up to 40% of all fatalities linked to the five leading causes of death in the U.S. — heart disease, cancer, chronic lower respiratory diseases, stroke, and unintentional injuries — are preventable.

Since your risk for high blood pressure, high cholesterol, heart disease, diabetes, and other common conditions increases as you grow older, staying on track with preventative care is a key component of healthy aging. If you have been diagnosed with any of these conditions or another chronic illness, attending regular doctor’s appointments is also critical to feeling your best.

If you smoke, quitting is one of the most important steps you can take to maintain good health as you grow older. It’s never too late (or too early) to drop the habit: quitting smoking at any age can lower your risk for cancer, heart attack, stroke, and lung disease.

If you’re having difficulty, don’t be discouraged. It often takes multiple attempts to stop smoking for good. Ask your doctor for resources to support your efforts.

Regular physical activity is fundamental to heart-healthy living and to healthy aging. Not only can consistent exercise increase life expectancy, it is also correlated with a better quality of life and less physical discomfort.

Health experts recommend a minimum of 150 minutes of moderate-intensity physical exercise and two days of muscle-strengthening activities each week. The latter is very important for older adults, as muscle mass naturally declines as you age.

Remember that some physical activity is better than none, and you can break up your weekly exercise hours into smaller chunks that feel more manageable. Find additional tips on developing a fitness routine that works for you here.

More than 1 in 3 US adults report getting less than the recommended seven hours of sleep per night. There are several ways that the process of aging can interfere with a good night’s sleep:

Aging-related changes to your brain chemistry affect your circadian rhythms — the 24-hour cycles that control your body’s internal clock and regulate your mood, hunger, and sleep.

Changes in hormone production, like decreased melatonin levels, can also disrupt sleep as you grow older.

Some of the health diseases that are more common in older adults, like heart disease, diabetes, and arthritis, can contribute to poor sleep.

Aging-related lifestyle changes — for example, a less structured routine in retirement — can also result in more difficulty sleeping.

Simple steps can help improve sleep health. Start with the following:

Maintain a consistent sleep schedule, going to bed and waking up at the same time every day, including weekends.

Avoid the use of electronic devices close to bedtime.

Get plenty of natural light and stay physically active during the day, but avoid exercising close to bedtime.

Avoid consuming food or beverages close to bedtime, particularly caffeine, alcohol, and high-sugar or high-fat foods.

Keep your bedroom dark and quiet and maintain a comfortable temperature.

As you prioritize healthy aging, be sure to give your mental well-being plenty of attention. Many age-related physical changes — including the loss of vision and hearing and changes in memory and mobility — can make it challenging to maintain strong social ties. For this reason, older adults face an increased risk of isolation and loneliness.

Good mental health is important in and of itself — after all, each one of us deserves to experience fulfillment at every stage of life. But there are also physical and cognitive benefits of maintaining positive relationships as you age. Loneliness is associated with a greater risk for dementia, and strong, meaningful social connections are linked to better physical health.

To enjoy the later chapters of life — and to support your cognitive and cardiovascular health — stay connected to friends and loved ones, seek community in various forms, and look for opportunities to give back. Remember that small acts of connection go far — and that four-legged companions count too. (We’re serious — having a pet is good for those cholesterol and blood pressure numbers!)

Choose a reliable and flexible pharmacy partner

Alto Pharmacy makes it simple to live your healthiest life by providing an easier, more supportive, and more affordable prescription experience. Our pharmacists are here with information and answers, even during nights and weekends. And the Alto app gives you control and convenience in managing your medications, with auto refills, medication bundling, and custom dosing reminders.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Every year, thousands of people in the US develop illnesses that are preventable with vaccines, in some cases resulting in serious health complications or hospitalization. In honor of National Immunization Awareness Month this August, take a moment to learn more about the importance of vaccination and make sure you are up to date with recommended vaccines. 

National Immunization Awareness Month 2023

Vaccines, which were first developed in 1796 for smallpox, provide the best defense against many diseases. They are one of the safest ways to protect your health, as side effects are typically mild and resolve themselves without treatment.

Building on your immune system’s natural function, vaccines lower the risk of getting certain diseases or developing serious complications. And in lowering your chance of spreading these diseases, they also help you keep your loved ones safe.

Immunization remains important throughout your whole life, even if you received routine vaccines as a child. Not only does the protection of some vaccines weaken over time, you may develop new risks for illnesses based on age, occupation, travel, or changes to your overall health.

Many chronic conditions — including type 1 and type 2 diabetes, heart disease, COPD, and asthma — increase your risk of developing serious complications from vaccine-preventable diseases. For this reason, vaccines are a critical part of managing these conditions, even if you are also taking medication to control symptoms. Here’s more on the importance of immunization when living with a chronic illness.

Diabetes can make it more difficult for your immune system to fight infection and illness, putting individuals with the condition at a greater risk for complications of the flu, pneumonia, meningitis, and other vaccine-preventable diseases. Additionally, some of these illnesses can interfere with diabetes management — for example, the flu can drastically increase blood sugar levels.

Like diabetes, heart disease makes it more difficult for your immune system to protect you from illness, leading to a greater risk for complications. The flu can also increase a person’s risk for heart attack and stroke.

COPD and asthma can increase swelling of the airways and lungs. When individuals with these conditions get vaccine-preventable diseases that similarly impact respiratory function, they are more likely to experience complications. Adults with these respiratory conditions also face a greater risk for flu-related complications.

Not sure which vaccines you need? We have helpful information about the CDC’s recommended vaccination schedules below, but be sure to confirm with your provider as well!

The CDC recommends that all adults stay up to date on the following vaccines:

Covid-19 vaccine - currently, everyone ages six years and older needs one dose of the updated Pfizer-BioNTech or Moderna covid-19 vaccine to be up to date. Adults ages 65 and older are eligible to get a second dose of these vaccines.

Flu vaccine - recommended once every year for all infants, children, and adults over the age of six months 

Additional recommendations for specific age ranges include:

19-26 years old: Make sure you’re also up to date on the chickenpox, hepatitis B, HPV, and MMR vaccines. Ask your provider if additional vaccines are recommended, including the MenB vaccine.

27-49 years old: Make sure you’re also up to date on the hepatitis B and MMR vaccines. Ask your provider if additional vaccines are recommended, including the chickenpox and HPV vaccines if you haven’t already received them.

50-64 years old: Make sure you’re also up to date on the shingles vaccine. Ask your provider if additional vaccines are recommended, including the hepatitis B and MMR vaccines if you haven’t already received them.

65 years and older: Make sure you’re also up to date on the pneumococcal and shingles vaccines.

CDC vaccine recommendations for children ages six and under

CDC vaccine recommendations for children ages 7 to 18.

Getting the Tdap vaccine during pregnancy gives your baby short-term protection against whooping cough, which can be life-threatening for newborns. Additional vaccines may be recommended before, during, and after pregnancy. Learn more about vaccines and pregnancy here.

Some international travel may require additional vaccines, depending on your itinerary and vaccination history. You can find more information about travel vaccines here.

Most recommended vaccines are offered at doctor’s offices, and your provider is a great place to start. Ask if they offer the vaccines you need. If not, they can give you a referral.

Pharmacies and community health clinics are other common vaccination locations. Some people are even able to get certain vaccines at their workplace.

If you have health insurance, another option is to ask your insurance provider for a list of vaccine providers in your network.

The Vaccines for Children program offers free vaccines to children and adolescents 18 and under who meet any of the following criteria:

Do not have health insurance or coverage of recommended vaccines

From strengthening your heart to promoting better sleep, regular exercise offers a number of physical and mental health benefits. But getting up and moving can be easier said than done. Here are some suggestions for building a fitness routine that sticks.

How to Start and Stick to a Fitness Routine

No one is immune to the physical and mental benefits of exercise. Beyond helping to manage a wide range of health conditions — from hypertension and diabetes to COPD and anxiety disorders — regular physical activity strengthens cardiovascular health, supports healthy sleep patterns, and lowers your risk for many preventable diseases.

But while there are many reasons to exercise, getting up and moving is often easier said than done. Less than 5% of US adults get 150 minutes of weekly exercise — the minimum suggested by the U.S. Department of Health and Human Services. And up to 65% of all those who begin a fitness program don’t continue it beyond the 3-6 month window, according to the New York Times.

Whether you’re trying to get back in the swing of a fitness routine or struggling to carve out time for your favorite workout, use the suggestions below to build an exercise plan that sustains you for the long haul.

On those days when life gets in the way of sticking to your routine, it’s easier to stay committed if you have a clear reason to prioritize exercise.

While the benefits of physical activity are universal, motivation looks different for everyone. Perhaps you’re navigating a recent diagnosis of a chronic condition or proactively taking care of your mental health. Whatever your reason may be, keep it in the back of your mind. And if you haven’t found one yet, here are some additional exercise benefits to consider:

It can help slow aging-related changes like the loss of bone density or shifts in cognitive function.

It’s fundamental to practicing a heart-healthy lifestyle.

There are as many reasons to exercise as there are activities to choose from. And if you don’t consider yourself an “exercise person,” there’s a good chance you haven’t found your go-to workout just yet.

As you make your fitness plan, give some thought to how you really want to spend those 150 minutes each week. Research and experts both agree that people are more likely to stick to an exercise routine if they actually enjoy it, and your chosen workout often plays a role in the consistency of your habits.

Take your interests, strengths, and personality all into account. Are you most comfortable at a fast or slow pace? Inspired by nature? Enjoy a healthy dose of competition? More fond of team sports or solo challenges? You might be surprised by the amount of options.

When in doubt, think of activities you feel confident doing or skills you would like to continue to build. If certain types of exercise aren’t the right fit, there’s often an alternative to consider. For example, the rowing machine is a great alternative to swimming for anyone seeking a low-impact cardio workout.

Create a routine that sustains your goals.

Repetition and consistency will keep you going when motivation wanes, so build a routine that sustains your habits.

First and foremost, make sure there’s time in your schedule for exercise. Block off a half hour for a workout on your calendar, just as you would for a meeting or doctor’s appointment. Make sure to have a back-up plan, too — if your 7 am pilates class isn’t feasible one week, leave room for a midday walk or run around the neighborhood.

Life too busy? We have a couple of tips for those short on time:

High intensity interval training (HIIT), which alternates quick spurts of intense effort with brief rest, is a great way to fit aerobic exercise into a packed schedule.

Take a few shorter walks throughout the day instead of a 30-minute or hour-long stroll — you’ll still reap the benefits!

Goals are a key component of any exercise plan, but it’s important that they are achievable. Over-ambition is one of the biggest barriers to progress and consistency: if you aim too high right out of the gate, you may find yourself quickly discouraged and decide to throw in the towel altogether.

Be specific: Rather than setting out to “exercise more,” commit to exercising for a certain number of days a week.

Be flexible: Aiming for a range of 3-5 days each week can help you still feel accomplished if you need to slightly scale down during busy times.

Focus on the process: Many behavioral science experts suggest structuring your goals around the process or activity — for instance, how long you exercise — rather than an outcome, which is less within your control. It takes time to form a new habit — 18 to 254 days, to be precise — so simply showing up is a worthwhile goal to work toward.

Gradually build on your goals: Once you have a foundation in place, keep yourself motivated by expanding your goals. If you’re a runner, you might try to gradually increase the length or distance of your regular workout. Make sure to check with a doctor or fitness expert about finding an appropriate level of fitness intensity.

Eliminate obstacles through small actions.

Look for opportunities that make it easier to follow through with your fitness intentions. Having to choose an outfit for your morning workout might not seem like much effort, but packing a gym bag in advance or folding your workout clothes by your bed the night before removes an extra step from the process.

If you’re starting to work out in a gym, plan a specific workout in advance so that you can maximize your time once you’re there.

For an extra boost of motivation, make your fitness routine more social. Research has found a link between the success of a workout program and social accountability. So dig through your personal network to find a gym or yoga buddy, or search for a local running club. Not only will you benefit from the extra accountability — you’ll be offering it in return.

Navigating exercise with a chronic health condition

There’s often a misconception that certain conditions, including diabetes and COPD, prevent exercise. In actuality, regular physical activity is part of managing many chronic conditions. However, there may be additional considerations to account for when creating an exercise routine.

Here are some general guidelines to be mindful of when exercising with diabetes, COPD, asthma, osteoporosis, or arthritis. Always speak with your provider to discuss what activities are appropriate for your personal health history.

Maintaining healthy blood sugar is a crucial part of diabetes management. Exercise is a factor in your glucose levels, and some people experience decreased blood sugar during or after exercise. 

A variety of factors can affect your blood sugar response to exercise, including:

Your blood sugar levels prior to exercise

To exercise safely as a person with diabetes, check your blood sugar before, during, and after exercise, and be prepared to treat low blood sugar, or hypoglycemia.

In strengthening your respiratory muscles and making it easier to breathe, regular physical activity is key to maintaining an active life while living with COPD. However, it’s important to practice gentle exercises that don’t overexert your lungs. Your provider can help you determine appropriate activities.

You may also benefit from pulmonary rehabilitation, an outpatient exercise and education program that helps those with COPD manage the condition.

As many as 90% of people with asthma experience respiratory symptoms during physical activity. For some, symptoms begin right at the start of exercising while others experience airflow obstruction after returning to a state of rest. In some cases, symptoms quickly resolve, but they may last up to 24 hours in others.

Rather than avoiding exercise to prevent an asthma flare-up, speak with your healthcare provider about your asthma treatment plan and look for forms of exercise with an appropriate level of intensity.

The weakening of the bones in osteoporosis increases the risk for fractures, so those with the condition should take precautions to avoid exercise-related injuries.

Here are some general guidelines for exercising with osteoporosis. Check with your provider about which activities are the best for you. 

Unless otherwise informed by your doctor, avoid high-impact exercises and activities that involve frequent bending or twisting, as they may increase your risk of fractures.

Explore weight-bearing aerobic activities to strengthen bones in your legs, hips, and lower spine.

Try simple balancing exercises or movement-based stability exercises such as tai chi to maintain good stability and balance.

Opt for gentle activities like water exercises, tai chi, yoga, and stretching, all of which reduce joint pressure and expand your joints’ range of motion.

Let Alto support your health and wellness

Staying on top of your health should be as simple as possible, and we’re here to support you with exceptional pharmacy care. We offer fast and reliable courier delivery and medication management tools like reminders and auto refills in our mobile app.

Every year, June marks Men’s Health Month, a reminder of the importance of prevention and healthy lifestyle habits. This June, take a minute to recommit to your health — or encourage the men in your life to do so! To help you start, we’ve rounded up several of the top health risks for men, along with key preventative steps. Read more!

How to Honor Men’s Health Month | Alto Pharmacy

Every year, June marks Men’s Health Month, a reminder of the importance of prevention and healthy lifestyle habits. U.S. men have a shorter life expectancy than women and are less likely to go to the doctor. Many leading men’s health issues are preventable, and even small actions can have a big impact.

This June, take a minute to recommit to your health — or encourage the men in your life to do so! To help you start, we’ve rounded up several of the top health risks for men, along with key preventative steps.

And if you haven’t been to the doctor in a while, you’re far from alone, so try not to feel discouraged. The important thing is to move forward on healthier footing — there’s no time like the present to make some positive changes.

Heart disease is one of the most prevalent health issues in the country and a leading preventable cause of death for U.S. men. The condition develops gradually as plaque accumulates in the arteries, hardening these important blood vessels and impairing blood flow to the heart.

The good news? Many common heart disease risk factors are manageable, including high cholesterol, high blood pressure, obesity, diabetes, physical inactivity, and smoking. The first step to better heart health is to understand your personal risk factors. And that starts with — you guessed it — making that doctor’s appointment and staying up to date with screenings.

Your provider can advise you on the recommended frequency of key screenings based on your health history. In general, without accounting for other health factors, blood pressure screening is typically recommended at least once every 3 to 5 years for those under 39 and at least once a year for those 40 and older. Similarly, the CDC recommends cholesterol screenings at least once every 4 to 6 years as a baseline, but more frequent screenings may be necessary for those with additional heart health risks, like diabetes or obesity.

For more on heart-healthy living and heart disease prevention, read How to Prevent Heart Disease at Any Age.

While cancer mortality rates continue to decline among U.S. men, it remains a leading cause of death. Below are some of the most common cancers in men. In nearly all cases, early detection can allow for the most effective treatment approach and vastly improve prognosis, which is another reason to prioritize your health and build a relationship with a trusted provider.

Aside from skin cancer, prostate cancer is the most common cancer in U.S. men. Your chances of developing it increase with age, and the majority of men with prostate cancer are over the age of 65. Other key risk factors include:

Race/ethnicity: Black men are more likely to both develop prostate cancer and to face more aggressive forms of it than men of other races.

Family history: Having an immediate relative who has had prostate cancer more than doubles your risk of developing it. The risk is higher if your relatives had it at a younger age.

With early detection, the survival rate of prostate cancer is high, so learn your risk and make informed decisions about screening. The American Cancer Society recommends discussing prostate cancer screening options with your provider at age 50 if you have an average risk and at age 45 if you have a high risk.

Colorectal cancer, which starts in the colon or rectum, is a common cancer in both men and women and the fourth leading cause of cancer-related deaths in the U.S. Screening is recommended for all adults from ages 45 to 75. There are a variety of screening options, including stool tests and several types of colonoscopies. Speak with your provider about your options and the recommended frequency of screenings based on your personal and family health history. 

Lung cancer is the second most common cancer in U.S. men and the leading cause of cancer deaths in the country. Delayed diagnoses factor heavily into the high mortality rate — the five-year survival rate is about 60% when the disease is confined to one lung, but the majority of cases are diagnosed after it has spread to both lungs or other organs.

Lung cancer screening is recommended for anyone with a high risk, including individuals with a history of heavy smoking who are between the ages of 50-80.

While smoking contributes to the majority of lung cancer cases, there are additional risk factors to be mindful of, such as exposure to secondhand smoke, radon, asbestos, or other carcinogens.

Men are both more likely to develop melanoma — the most serious type of skin cancer — and more likely to die from it than women. Fortunately, there are many ways to limit your exposure to UV rays and lower your risk of skin cancer.

The Skin Cancer Foundation recommends using sunscreen with a sun protection factor (SPF) of at least 15 every day you spend outside. If you plan to be in the sun for long stretches of time, opt for an SPF of 30 or higher. Make sure you’re using a broad-spectrum sunscreen, which offers protection against both UVA and UVB rays.

Additionally, check your skin regularly for potential issues. If you see anything new, changing, or unusual, schedule an appointment with a dermatologist as soon as possible. Here are common signs of skin cancer to watch for:

A skin growth that increases in size and appears pearly, transparent, tan, brown, black, or multicolored

A mole, birthmark, or brown spot that increases in size or thickness, changes color or texture, or is bigger than a pencil eraser

A spot or sore that continues to itch, hurt, crust, scab, or bleed

An open sore that does not heal within three weeks

Even if you don’t see any new or unusual skin growths, be sure to visit the dermatologist at least once a year as part of your preventative care. 

As you prioritize your overall wellness, remember to account for your mental health, too. It’s estimated that more than 6 million men in the U.S. experience depression. While the condition affects all genders, men are less likely than women to acknowledge symptoms and seek treatment.

Mental health disorders like depression are medical conditions. Not only is there no shame in getting the support you need to feel your best, it takes strength to speak openly with a provider about your mental health.

Here are some common symptoms of depression to watch for: 

Loss of interest or pleasure in activities

Feelings of low self-worth, guilt, or hopelessness

If you are having thoughts of suicide, need emotional support, or are concerned for a loved one, the 988 Suicide and Crisis Lifeline is available 24 hours a day, seven days a week.

Take charge of your health and wellness all year round

To live your healthiest life, take an active role in your well-being year round, not just during Men’s Health Month. That means learning more about your risk for men’s top health issues, staying up to date with recommended screenings, and prioritizing healthy lifestyle choices. Most men’s health issues are preventable or treatable, but staying proactive is key.

At Alto, a pharmacist is your partner in health. Our team of patient care pharmacists is available to chat whenever questions come up. Reach out any time via in-app messaging.

This June, take a minute to recommit to your health — or encourage the men in your life to do so! To help you start, we’ve rounded up several of the top health risks for men, along with key preventative steps. Read more!

How to Honor Men’s Health Month

Some injectable fertility medications increase your levels of the pregnancy hormone, human chorionic gonadotropin (hCG). Ovarian hyperstimulation syndrome (OHSS) develops when the blood vessels in your ovaries have an abnormal response to the presence of hCG and leak fluid. The condition is characterized by pain and swelling in the ovaries and sometimes the abdomen.

What is Ovarian Hyperstimulation Syndrome?

Once considered a more common complication of IVF, OHSS cases have declined over the years. It currently affects less than 5% of all those who undergo the fertility treatment. Less than 1% of all individuals pursuing hormonal fertility treatments experience severe OHSS.

Let’s take a look at what causes this relatively rare IVF complication and how to prevent it during your cycle.

OHSS most often occurs as the result of injectable fertility medications used to stimulate egg growth and trigger egg release during IVF or egg freezing. Oral fertility medications are a less common cause of OHSS. It may also develop spontaneously in rare cases.

The following factors may increase your risk for OHSS, but they aren’t necessary for it to develop.

If you experience OHSS during one round of fertility treatment, you may be more likely to experience it again.

When OHSS develops during IVF, symptoms typically appear within a week of the first injection of stimulation medication. However, it may take two weeks or more for symptoms to develop.

Symptoms vary by the severity of the condition. Mild to moderate cases often include mild abdominal swelling, bloating, and nausea, as well as minor weight gain.

More severe cases include severe abdominal pain and swelling, bloating, and nausea, and much more noticeable weight gain. Difficulty breathing, blood clots, decreased urination, and impaired kidney function can also occur in these cases.

While the majority of OHSS cases are mild and don’t require treatment, tell your healthcare provider about any potential symptoms. They will require monitoring regardless of their intensity.

Without prompt, effective treatment, severe cases of OHSS can lead to serious complications, including a blood clot in the lungs or legs, or a ruptured ovarian cyst. Seek immediate care from your provider if at any point during your fertility treatment you have trouble breathing or feel pain or swelling in your legs or chest.

Doctors may recommend gonadotropin-releasing hormone (Gn-RH) antagonists or letrozole to treat moderate to severe symptoms of OHSS. These medications suppress ovarian activity.

In some cases, a doctor may recommend canceling treatment and starting a new cycle in the future after OHSS symptoms have resolved. Although this can be devastating, remember that many individuals and couples have eventual success with IVF after one or more canceled or unsuccessful cycles.

It may be an option to freeze embryos from IVF and finish the implantation at a later date after your body has recovered from OHSS.

Fortunately, there are steps you can take to lower the risk of OHSS during IVF. If you have any known risk factors, or if you experienced OHSS during a previous cycle, your provider may recommend one or more of the following adjustments to your treatment plan.

A medication called cabergoline is primarily used to prevent cases of OHSS during IVF. GnRH antagonists and letrozole are sometimes also used as preventative treatment.

Metformin — an oral diabetes medication that is sometimes used off-label to treat PCOS — can also be used to reduce the risk of OHSS in women with PCOS.

If you have high levels of estrogen or many developed follicles during IVF, your doctor may adjust the timing or duration of your medication schedule. A common practice is to stop the use of stimulation medications for several days before the trigger shot(s) to prevent further stimulation of a high follicle count.

Injecting the lowest effective dose of a fertility medication can also help prevent OHSS.

Your doctor may also recommend using an alternative medication such as leuprolide in place of an hCG trigger shot to prevent OHSS.

Choose a flexible and reliable pharmacy partner

Fertility treatment can be challenging, but we’ll be with you every step of the way. To ensure that your treatment plan is followed correctly, we offer free same-day delivery of your medications and fertility resources like personalized injection guide videos and one-on-one consultations with fertility-trained pharmacists.

Interested in learning more about how Alto can support your fertility treatment? Request a price quote online or reach out through secure in-app messaging or by phone at 1-800-874-5881.

The lungs are one of our most essential organs — and one of the easiest to take for granted. If you aren’t living with respiratory problems or at risk of developing them, you might not give your lungs too much attention.

Why Everyone Should Be Thinking About Lung Health

But the truth is that anyone should keep lung health top of mind, for several reasons. First, your lungs become weaker as you age, like many other parts of the body, and the actions you take today can help you breathe easier for years to come. Secondly, while most of us are aware that smoking damages your lungs, we don’t always think about other risk factors for lung disease, many of which are all around us.

Fortunately, small actions can make a big impact when it comes to lung health — including many healthy habits that fit easily into your day. Here are some important steps to take.

Okay, you probably expected this one, but there’s a reason it’s at the top of our list. Cigarette smoking is the primary cause of both lung cancer — the leading cause of cancer death among U.S. adults — and chronic obstructive pulmonary disease (COPD).

Cigarette smoke harms the lungs in several ways. It narrows the airways, causes swelling and inflammation, and gradually damages lung tissue over time.

Smoking cessation is the most important thing you can do to maintain good lung health, and it is never too late (or too early) to quit. If you’re living with COPD, quitting smoking can slow the progression of the condition. Research has found that many people with early-stage COPD are able to regain near-normal lung function after quitting tobacco use.

If you’re having difficulty quitting, don’t be discouraged. It often takes multiple attempts. Ask your doctor for smoking cessation resources, like nicotine replacement therapy, to support your efforts.

2. Avoid exposure to indoor and outdoor pollutants

Avoid secondhand smoke and other indoor pollutants as much as possible. Radon, a naturally occurring gas that can get trapped in houses and buildings, is the second leading cause of lung cancer. Many homes and office buildings have unsafe levels of radon. Testing is necessary to determine radon levels. Testing kits are available online and at many hardware stores.

In addition, be mindful of potential exposure to asbestos and other carcinogens including uranium, diesel exhaust, and workplace chemicals.

Read How to Improve Indoor Air Quality at Home for more tips

Many pollutants are found in outdoor air, and climate change continues to negatively impact outdoor air quality. There are resources that share information about local daily air quality. Stay up to date and avoid outdoor exercise when air quality is poor.

The benefits of regular physical activity include not only stronger muscles, but also stronger lungs. This is because exercise forces your lungs to work harder to provide your body with additional oxygen. Over time, your lungs will get into better shape as they become more efficient at this task.

While there’s a common misconception that COPD prevents exercise, physical activity is an essential part of managing the condition. Check in with your doctor about which activities are appropriate for your lung function and stage of COPD.

Bonus tip: in addition to aerobic exercise, practice breathing exercises that also boost lung health. Diaphragmatic breathing, which involves inhaling more deeply, can increase your lung capacity. (The technique is practiced by many professional singers precisely for this reason.) To give it a try, place your hands on your stomach and chest, and slowly inhale through your nose while your stomach expands.

A strong immune system and typical flu season precautions can protect against lung infection. To stay healthy, practice good hygiene, like frequently washing hands with soap and warm water and sanitizing high-touch surfaces.

Staying up to date with vaccines is another crucial step. Health experts recommend getting the flu shot every year, ideally by the end of October. This is especially important for those who are 65 or older and/or living with COPD.

5. Attend regular doctor’s appointments

Lung diseases are often detected after they have progressed to a more advanced stage. Attend regular physicals so that your provider can listen to your breathing and address any concerns you may have about your lung health.

Depending on your health history, your prevention efforts may include getting a lung cancer screening, which can detect 80% of lung cancer cases at an early stage. These screenings are typically reserved for individuals at a high risk of lung cancer, including those who:

Ask your doctor if lung cancer screening is recommended for you.

The pharmacy that’s always on your side

At Alto, we go above and beyond to help you stay on track with your doctor’s recommendations, getting you the medication you need at the best price possible. And our pharmacists are here to chat whenever questions come up.

Switch to a better pharmacy for free same-day delivery and support with insurance and savings opportunities. Reach out any time through in-app messaging or by phone at 1-800-874-5881.

Why Everyone Should Be Thinking About Lung Health 

Pneumonia is a lung infection in which the air sacs in both or one of the lungs are inflamed, leading to difficulty breathing and other symptoms including a cough, fever, and chills. There is a wide spectrum of severity of pneumonia cases — symptoms can range from mild to much more critical. Infants, young children, adults over 65, and people with weakened immune systems are among the most vulnerable to complications.

Read on for a closer look at symptoms, causes, and treatment options.

What to Know About Pneumonia

Pneumonia is a lung infection in which the air sacs in both or one of the lungs are inflamed, leading to difficulty breathing and other symptoms including a cough, fever, and chills. There is a wide spectrum of severity of pneumonia cases — symptoms can range from mild to much more critical. Infants, young children, adults over 65, and people with weakened immune systems are among the most vulnerable to complications.

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