Health Tips A to Z

Nearly 2 million individuals  have Rheumatoid Arthritis. It’s more common in women. Rheumatoid Arthritis is caused by a problem with the immune system. Instead of protecting healthful joints and bones, it hurts them. This causes changes in the joint, pain, and stiffness.

No one knows what causes Rheumatoid Arthritis. A person’s genes and the environment they live in may  be the causes.

It could be hard to tell if somebody has Rheumatoid Arthritis.  The signs can come and go. and they’re like the signs of other bone and joint problems.

Rheumatoid Arthritis can start at any age. It normally begins with the hands and feet. It affects both the left and right sides of the body.

Rheumatoid Arthritis could make your joints swollen and painful. You will feel sick, tired, and even feverish. Your joints may  be stiff after you rest.

There is no cure for Rheumatoid Arthritis. But there are ways to treat it so that you are able to enjoy life more. Here are some helpful ways to live day-to-day with it.

Medications may be used to –  

•  Manage the pain

•  Reduce swelling in the joints

•  Slow the illness to limit additional damage to joints

A healthful weight is important too.

•  Extra pounds put extra pressure on the joints and increase the pain.

•  A balanced diet assists you manage your weight and stay healthy.

Exercise can help you feel better. Being active can help decrease pain and stiffness in your joints. It could make it easier for you to move around. and it can help control your weight.

•  Regular exercise will make your muscles stronger. Strong muscles help support and protect your joints.

•  Aerobic activities like walking fast, swimming, or running help your heart and lungs. They also help control your weight.

•  Stretching exercises can help you move more easily. and they can help to relieve stiffness.

Rest and relaxation can also make you feel better.

•  Too much stress could make the pain worse. and that could make it harder to deal with Rheumatoid Arthritis.

•  Stress is a normal part of life and dealing with stress may be a daily challenge.

•  Learning to manage stress in a positive way assists with pain, makes you feel healthier, and assists you enjoy life more.

If your joints are weak, using splints or braces helps to support them. This allows your joints to rest.

Talk with your healthcare team if you’ve questions and to learn more about Rheumatoid Arthritis.

Cigar smoking has increased more than 50% in the last decade. Among women, cigar smoking has increased 5-fold.

Who smokes cigars? Mostly men aged 35 – 64 with higher education and incomes.

Tobacco use cigars has risks.

•  Cancers of the lung, lip, tongue, mouth, throat, larynx (voice box), and esophagus are linked with cigar use of tobacco.

•  There’s a strong link between cigar smoking and cancer of the pancreas.

•  Daily cigar smokers have an increased risk of developing heart and lung disease, particularly when you inhale.

The more you smoke, the greater your risk.

Compared to a non-smoker –  

•  use of tobacco 1 – 2 cigars a day doubles your risk of oral and esophageal cancer

•  smoking 3 – 4 cigars increases that risk 8-fold

•  cigar smokers have higher rates of lung cancer and chronic lung disease

Risks to your health are related to how often you smoke a cigar, how much smoke you’re exposed to, and the amount of smoke you inhale. Cigars directly expose your lips, mouth, tongue, throat and larynx to smoke and cancer-causing substances. an unlit cigar held between your lips exposes your lips and mouth to cancer-causing substances.

Cigars produce big amounts of second-hand smoke. This is because they are larger and contain more tobacco than cigarettes. Some premium cigars contain the same amount of tobacco as an entire pack of cigarettes.

Second-hand smoke contains poisons and irritants.  The aging process of cigars increases their concentration. It also increases production of cancer-causing substances. These substances are released when the cigar is smoked.

When you smoke a cigar, the nicotine is absorbed through the lining of your mouth. When you smoke a cigarette, the nicotine is inhaled into your lungs. Nicotine, whether inhaled or absorbed, can be addictive.

The health advantages of quitting cigar use of tobacco result soon after quitting.  The advantages of quitting include –  

•  Blood pressure (BP) returns to normal levels.

•  Heart rate returns to normal levels.

•  Breathing patterns return to normal levels.

•  Your risk for developing cancer decreases.

Talk with your primary care team about getting help to stop smoking.

A stroke occurs when the part of the blood supply to the brain is stopped and brain cells do not get enough oxygen. Strokes can result in difficulty speaking and paralysis.             

The risk of stroke increases with age. Having a stroke can happen at any age, but the chance of having a stroke greatly increases after the age of 55.             

Stroke is more common in men and person whose parent, grandparent or sibling had a stroke.  The risk for African American Citizens is much higher than any other group.             

There are many things that can increase the chances of stroke. A lot of of these we can control. By controlling or changing what we can control, the risk for stroke is reduced.             

Be sure to use of tobacco is the #1 preventable risk factor for stroke. When you smoke, quit. Your healthcare team can help you.             

Diabetes increases your risk for stroke. If you’ve diabetes, learn how to manage it. Know what the goal for your daily blood sugars. A hemoglobin A1C less than 7 indicates good diabetes control.              

High Blood Pressure (BP) is a major cause of stroke. If you’ve high blood pressure, work with your health care provider to get it under control. Eating a healthful, balanced diet and maintaining a healthful weight helps to keep blood pressure (BP) under control. Blood pressure control is even more important if you’ve diabetes.             

High Cholesterol could cause  build-up in your arteries. This can slow blood flow to your brain, heart and other organs and can result in a stroke.             

Overweight and obesity can lead to high blood pressure. Losing weight, eating a healthful diet and exercising can lower your blood pressure. Talk to your healthcare team about MOVE. weight management.             

Physical inactivity can lead to overweight and obesity. This can increase your risk for stroke. Aim for 30 minutes of exercise most days of the week.             

Excessive alcohol can raise your blood pressure. Alcohol must be limited to 1 drink/day for women and 2 drinks/day for men.             

Individuals sometimes respond to stress by smoking, drinking alcohol or consuming high-fat, high-calorie foods. Nevertheless, there are healthier ways to manage stress. Exercise is one way. Learn stress management techniques that work for you.

What’s alcoholism?

Alcoholism or alcohol dependence is a disease that has four primary features. These are –  

•  Craving or a strong need to drink alcohol.

•  Loss of control or not being able to stop drinking once you have began.

•  Physical dependence on alcohol which is having withdrawal signs after you stop drinking.

•  Tolerance or the need to drink more to more to get the same effect.

Is alcoholism a disease?

Yes. Alcoholism is a chronic disease. It lasts a lifetime.

Are you able to inherit alcoholism?

The risk for developing alcoholism does run in families. Certain genes can put you at risk. Your lifestyle might also put you at risk. This includes having friends who drink, having a great deal of stress in your life and alcohol being available. All these might increase your risk of developing an alcohol problem.

Can alcoholism be cured?

No. Alcoholism is a chronic illness. an alcoholic can stop drinking and be in recovery, but have a relapse and start to drink. It is important that an alcoholic not drink.  

Can alcoholism be treated?

Yes. Treatment may use both counseling and medications to help a individuals stop drinking. Most alcoholics need help to manage their illness. Support and treatment assists many people  to stop drinking and rebuild their lives.

What if you think a family member is drinking too much?

Talk to your healthcare team about getting help for yourself and your loved one. There are support groups available for family members. These include Al-anon for adults and Alateen for teenagers.

Does alcohol affect everybody in the same way?

No. Alcohol can affect women and older adults differently compared to men or younger adults. Women feel the effects of alcohol more compared to men. Aging slows the body’s ability to break down alcohol. For older adults this means that alcohol stays in the system longer. For anybody, taking medicines and drinking alcohol could be dangerous.

How can a individuals get help for an alcohol problem?

There are many ways to get help.

•  Speak with your health care team about getting help.

•  Groups like Alcoholics Unknown can help.

•  Make certain to check in your community for your local alcohol/substance abuse information center.             

•  Veterans ought to contact their local VA to get help.             

Aerobic Activities

Aerobic exercises are important for your health. These activities include brisk walking, biking, swimming or dancing. Other activities you can do include playing with your children or your grandchildren, doing housework or working in the garden.

When you aren’t active, begin gradually.  The goal is at least 30-minutes of activity most days of the week, but you can split that into a few parts. For  instance, you are able to take three 10-minute walks during the day. Slowly increase how often and the amount of time and the intensity of your exercise.

•  Find an activity that you enjoy.

•  Try to alternate the types of activities you do. Walk one day and go dancing the next.

•  Invite a friend or your spouse to join you.

•  If exercising outdoors, be cautious if it is very warm or very cold.

Strength and Balance Activities

Activities that improve your strength and balance are also important and have health benefits. These activities help build strong muscles and bones and might prevent falls.

Do strength and exercises for all major muscle groups week 2-3 days a week. Do not do strength exercises on the same muscle groups (e.g., arms, legs, and trunk) two days in a row. Muscles need at least a day to recover from strength activities. This will help to avoid injury and soreness. Be certain to warm-up, cool-down, and stretch whenever you’re active.

For more information on specific strength activities see MOVE. Handout P32 “Sample Strength Activity Plan for Beginners” at www.move.va.gov.  

Stretching Activities

Stretching activities help increase your flexibility. They can also make everyday activities like bending to tie you footwear easier. Stretching exercises can also help as you recover from an injury. They may even prevent an injury from happening. Stretch in both directions. If you stretch to the left don’t forget to stretch to the right.

Stretch slowly and smoothly.

Stretch to a point where you place mild, but not painful, stretch on the muscles. When you repeat the stretch, you must be able to go a little further without pain.

Hold each stretch for 10-30 seconds. Repeat each stretch 3-5 times. Breathe gradually in and out without holding your breath.

When a stretch causes too much pain, stop doing it, or do it more gently. Listen to your body.

When you’ve questions about exercise, talk with your health care team.

Cholesterol

What is cholesterol?

•  Cholesterol is a waxy substance. It is produced by the liver.    It is also in certain foods like meat, eggs, dairy products and cheese. Your body needs some cholesterol, but the liver makes all that the body needs. When there’s too much cholesterol in the body, it builds up in the arteries. This causes “hardening of the arteries” and could cause  a narrowing.  The narrowing causes a decrease in blood flow. When an artery in the heart becomes too narrow, it can lead to a heart attack. When an artery in the brain becomes too narrow, it can lead to a stroke.

Kinds of cholesterol.

•  There are two types of cholesterol. Low-density or LDL is known as the “bad” cholesterol. High levels of LDL can lead to heart disease. High-density or HDL is known as the “good” cholesterol. HDL gives some protection against heart disease.

What makes high levels of cholesterol?

•  Your cholesterol level is determined by a number of factors.

•  What you can’t change about cholesterol –

o  Your family history.

o  Your age.

o  Before the age of 50, men’s cholesterol levels tend to be higher than women’s.

•  What we can change about cholesterol -

o  Being sedentary (not getting enough physical activity). Being active can help to lower cholesterol. Being active also helps to elevate the levels of “good” cholesterol.

o  Eating foods high in saturated fat, which could increase cholesterol levels.

o  Being overweight or obese, which is linked to higher cholesterol levels and higher levels of the “bad” cholesterol.

What can you do about cholesterol?

•  Have your cholesterol level checked. Most individuals  with high cholesterol don’t have any symptoms. Talk with your provider about when and how often you should’ve your cholesterol level checked.

•  Make sure to eat a diet low in saturated fat. Make sure to choose lean cuts of meat or fish. Make sure to eat turkey or chicken without the skin. Make sure to choose low-fat cheeses, milk products and dairy products. Prevent foods that are fried.

•  Be certain to eat more vegetables and fruits.

•  Be physically active. Aim for 30 minutes of moderate physical activity each day. If you have not been active, consult with your provider before you start. Do not forget to start slowly.

Maintain a healthy weight.

•  Being overweight or obese can increase your cholesterol levels. Losing weight and maintaining a healthful weight can help to reduce your LDL (”bad”) cholesterol level and increase your HDL (”good”) cholesterol. Speak to your health care team about the MOVE. Weight Management Program for Veterans. MOVE. can help you lose weight and keep it off.

Taking care of yourself

Did you know?

o  A fall may be a life-altering event.

o  Almost 1 in 3 adults aged 65 and older fall each year.

o  Falls are the leading cause of injury in older adults.

People  of all ages fall and there are many reasons why.

o  Changes in vision and hearing can affect your balance, make you less stable and increase your chance of falling.

o  Side effects of medications could make you drowsy, light-headed or dizzy.

Taking care of yourself can reduce your chance of falling.

o  Be certain to get regular exercise, which could improve muscle tone, flexibility, balance and keep you strong. Be certain to select exercises or activities that create balance and coordination.

o  Consult with your primary care provider and team pharmacist about your medications and their side effects regarding balance and coordination.

o  Stand up gradually after sitting or lying down.

o  Consider using a cane or walker to help you feel steadier.

o  Be careful on or avoid uneven and icy or wet surfaces.

o  Wear footwear that have good support, have low heels and have a rubber-sole or thin non-slip sole. Prevent wearing only socks.

o  Hold onto handrails when going up and down the stairs.

o  Limit drinking alcoholic beverages. They can slow your reflexes and change your sense of balance.

o  Do not take chances – for instance, walking on a freshly washed floor or standing on a chair to reach items.

Be sure to take care of yourself.  

You can decrease your chance of a fall and injury.

Taking care of your environment

Taking care of your home environment can reduce your chance from falling.

o  Make certain to keep stairs and pathways clean and free from clutter.

o  Remove papers, books, clothes, footwear and other items that can cause  you to trip.

o  Tack down telephone wires and electrical cords.

o  Consider installing ‘grab bars’ next to toilets, showers and tubs.

o  Place non-slip mats in the tub and on the shower floor.

o  Secure area rugs with double sided tape.

o  Make sure to put no-slip strips on wood and tile floors.

o  Do away with small throw rugs.

o  Make certain to put items used most often where you are able to reach them without using a stepstool.

o  Make certain to keep staircases and entranceways well lit.

o  Securely mount handrails on both sides of all staircases.

o  Improve lighting.

•  Make sure to use nightlights in the bedroom and bathroom.

•  Turn lights on if you get up during the night.

o  Arrange furniture so that paths are clear when you walk. Avoid rearranging.

o  During summer months, keep your home cool with air conditioning or a fan. Heat can make you dizzy.

Be certain to take care of your surroundings.  You can decrease your chance of a fall and injury.

Bone is living tissue. Each day, the body builds up and breaks down bone. When someone has osteoporosis, new bone isn’t built as fast. This makes bones thinner and more fragile. Thin and fragile bones can break more easily. Fractures or breaks in the hip, spine, and wrist are most common.

A lot of older women have osteoporosis. Men can also have it.

You can’t always tell when your bones are thin and fragile. Sometimes you find out when you break a bone. Or you may notice that you’ve become shorter, or have back pain.

Lots of things can cause  osteoporosis.

What You Cannot Change

Gender.

o  Women tend to have smaller bones. Women also lose bone because of the hormone changes that happen during menopause.

Age.

o  Bones become thinner with age.

Ethnicity.

o  White and Asian women are at the highest risk. African American and Hispanic women are also at risk.

Size.

o  Women with small, thin bodies are at risk.

Family history.

o  If one of your parents had osteoporosis, you are more likely to have it.

What You Can Change

Diet.

o  Not getting enough calcium or Vitamin D can increase your risk. Speak with your healthcare team about how much calcium you need.

o  Be sure to eat a balanced and healthy diet. Include foods that are rich in calcium, like low-fat milk, yogurt, and cheeses; dark green leafy vegetables; sardines or salmon with bones; tofu; and almonds. Be sure to look for calcium fortified juices and cereals.

o  Vitamin D helps your body use the calcium you get from food. You get Vitamin D from sunlight when your hands, arms, or face are in the sun for 10-15 minutes, two or three times a week. You can also get Vitamin D from milk and from certain kinds of fish, like herring, salmon, and tuna.

Exercise.

o  Being inactive or staying in bed for long periods of time can increase your risk.

o  Bones become stronger with exercise. Weight-bearing activities like walking, jogging, playing tennis, and dancing help to build strong bones.

o  Activities that add strength and balance can help you to avoid falling and breaking a bone.

o  Remember to use good posture. You want to avoid doing things that twist your spine.

Smoking increases your risk.

o  Tobacco use prevents your body from using the calcium in your food. Also, women who smoke have less estrogen, which may make their bones thinner.

Drinking alcohol increases your risk.

o  Alcohol makes it harder for your body to use calcium. Drinking alcohol can also make you more likely to fall down.

Medicines.  

o  Certain medicines can increase bone loss.

o  Tell your health care team the names of all the medicines you’re taking. Make sure you mention over-the-counter medicines and herbal supplements. Do not stop taking a medicine without first talking with your provider.

o  Make your home safe.  To prevent falls –  

o  Be certain to keep rooms well lighted and use a night light.

o  Wear your glasses.

o  Do not let things pile up on the floor.

o  Do not use throw rugs.

o  Wear footwear with rubber soles and low heels.

o  Make sure to use a cane or walker when you are unsteady when you walk.

o  Make sure to use a rubber mat in the bath tub.

o  Be certain to put “grab bars” in your bath or shower.

If you’re a woman 65 or older, ask your health care team about getting checked for osteoporosis.

Small changes can make a big difference in decreasing your chances of having alcohol-related problems. Here are some strategies to attempt. Be sure to check off some to attempt the first week, and add some others the next.

Keeping track

Make sure to keep track of how much you drink. Find a way that works for you, such as a 3×5″ card in your wallet, check marks on a kitchen calendar, or a personal digital assistant. When you make note of each drink before you drink it, this will help you slow down when needed.

Counting and measuring

Know the standard drink sizes so you can count your drinks accurately. One standard drink is –  

o  12 ounces of regular beer,

o  8 to 9 ounces of malt liquor,

o  5 ounces of table wine, or

o  1.5 ounces of 80-proof spirits

Measure drinks at home. Away from home, it could be hard to know the number of standard drinks in mixed drinks.  To keep track, you might need to ask the server or bartender about the recipe.

For healthy men up to age 65

o  no more than 2 drinks in a day

For healthful women (and healthful men over age 65)

o  no more than 1 drinks in a day

* Depending on your health status, your physician may advise you to drink less or abstain.

Setting objectives

Decide how many days a week you want to drink and how many drinks you will have on those days. You can reduce your risk of alcohol dependence and related problems by drinking within the limits in the box to the right. It is a good idea to have some days when you don’t drink.  

Strategies for Cutting Down

Pacing and spacing

When you do drink, pace yourself. Sip slowly. Have no more than one drink with alcohol per hour. Drink a “drink spacer”, a nonalcoholic drink (water, soda, or juice) and alternate with drinks containing alcohol.

Including food

Don’t drink on an empty stomach. Have some food so the alcohol will be absorbed more slowly into your system.

Avoiding “triggers”

What triggers your urge to drink? When certain individuals  or places make you drink even when you do not want to, attempt to avoid them. When certain activities, times of day, or feelings trigger the urge, plan what you’ll do in lieu of drinking. When drinking at home is a problem, keep little or no alcohol there.

Planning to handle urges

When an urge hits, consider these options –  Remind yourself of your reasons for changing. Or talk it through with someone you trust. Or get involved with a healthy, distracting activity. Or “urge surf”, that is instead of fighting the feeling, accept it and ride it out, knowing that it will soon crest like a wave and pass.

Knowing your “no”

You’re likely to be offered a drink at times when you do not want one. Have a polite, convincing “no, thanks” ready.

Why do individuals  use drugs?

Basically people  use drugs because they like the way drugs make them feel. All drugs that are addicting can activate and affect the brain’s pleasure circuit.

What is addiction?

Addiction is a disorder that affects your brain and your behavior. You’ve control over your choice to start using drugs. Over time, your brain actually changes so that a powerful urge to use drugs controls your behavior. This is what it means to be addicted to drugs. Someone who’s addicted uses drugs despite the consequences.

What drugs could cause  addiction?

Individuals  can become addicted to both illegal drugs and drugs that physicians prescribe. Commonly abused illegal drugs include marijuana, PCP, LSD, speed, cocaine and crack, and heroin. Individuals  can also become addicted to things they may not think of as drugs, such as alcohol and nicotine.

Are not prescription drugs safe?

Prescription drugs are safe and there is little chance of addiction when taken correctly. Nonetheless, prescription drugs could be dangerous when they are abused. For  instance, when you take more than you need or when the drug is not needed. This can happen with painkillers and anti-anxiety drugs.

How do I know when I’ve a problem?

You have a problem if you keep craving and using a drug even if it is causing problems. These might  be problems with your health, with money, with work, or with your relationships with family or friends. Your friends and family might  be aware you are having a problem before you do, because of changes in your behavior.  

Frequently Asked Questions – Drug Abuse

Can drug addiction be treated?

Yes. Drug addiction is a chronic illness. During the in treatment, there could  be relapses. It could take a number of attempts and different kinds of treatment before you can remain free of drugs or alcohol.

Why should I quit?

Breaking your addiction is the only way to stop the problems drugs are causing in your life. It might not be easy to quit. Your efforts will be rewarded. Rewards include better health, improved relationships with the people  in your life and a sense of accomplishment that only living drug-free can give you. As you think about quitting, it might help to make a list of your reasons to quit.

How do I stop?

The first step in breaking addiction is realizing that you have a problem.

•  Commit to quitting. Once you decide to quit, make a plan.

•  Make sure to get help from your healthcare provider. He or she is able to be your strongest ally. Speak to your healthcare provider even when you’re trying to quit a drug that was prescribed. Your healthcare provider might  be able to prescribe medication that makes you less likely to crave the addictive drug.

•  Talking with your health care provider or a counselor about your problems and your drug use could be helpful too.

•  Make sure to get support. Ask about support groups at your local VA. There could  be support groups like Narcotic Anonymous or Alcoholics Anonymous locally. These groups are dedicated to assisting individuals  who have addictions. They want you to succeed, and they’ll give you the tools and support you need to quit and move on with your life. Ask your family and friend for support, too.