Health Tips A to Z

Every year more than 36,000 individuals  in the U.S.  die from the flu. In truth, complications from the flu send more than 225,000 individuals  to the hospital every year.

What’s the flu?

The flu (influenza) is one of the most severe diseases of the winter season. It spreads easily from one individuals to the next and causes fever, chills, cough, sore throat, muscle aches and fatigue.  The flu may be life-threatening, particularly for older adults.

The #1 way to protect yourself and others from the flu is by getting vaccinated.

You won’t get the flu from being vaccinated.

You should get vaccinated against flu if you –  

•  Are 50 years of age or older

•  Have chronic heart illness, lung illness, kidney illness or diabetes

•  Have a weakened immune system, caused by medicines, HIV, or AIDS

•  Have any condition that makes it hard to breathe or swallow

•  Are a woman who’ll be pregnant during flu season

•  Live in a nursing home or long-term care facility

•  Are a healthcare worker

•  Live with somebody who has chronic heart, lung, kidney disease, diabetes, a weakened immune system or a condition that makes it hard to breathe or swallow

•  Live or care for children younger than 5 years of age or adults older than 50

When you get the flu shot your skin may  be sore or red where the needle went in. You may also have some fever and aches.

After vaccination, it takes about 2 weeks for you to have protection from the flu.

Consult with your healthcare team about when they will be giving flu shots.

Stress, anxiety, and depression influence your eating and physical activity habits and your weight. Some problems require specialist assistance. Discuss your concerns with your primary care provider.

Here are some things that you can try for yourself –

Change Your Thinking –

•  Your mood (sad, nervous, stressed) comes from your thoughts and what you tell yourself. In most cases, you can control your mood by selecting  what you think about and tell yourself.

•  When you’re feeling too much stress, be aware of what you’re thinking. Are these thoughts making you feel worse? When so, then replace them with more positive thoughts. Make a list of 4-5 positive statements about yourself that you are able to use when feeling stressed. Here are some examples –

o  I am able to control my reaction to a situation, even when I can’t control the situation.

o  I’m a good individuals.

o  I am calm and relaxed.

o  I’m at peace with myself and with the world around me.

o  I will accept the things I cannot change. I will have the courage to change the things I can and I will learn to know the difference.

Make sure to help Your Body Handle Stress –

•  Make exercise a part of every day.

•  Make sure to eat a healthful diet high in vegetable and fruits. Drink plenty of water.

•  Make sure to get enough rest.

•  Attempt a massage.

•  Make certain to take a long shower or bath.

•  Be sure to take a break from stressful situations –  count to 10, take a deep breath, daydream, or take a vacation if you can.

•  Divide big tasks into little ones, and tackle one at a time.

•  Learn how to relax and practice this regularly. Relaxation training is available through the VA.

•  Arrange to have some quiet time for yourself each day.

•  Talk over your troubles with someone you trust.

•  Be certain to take the time to do things you enjoy.

•  Plan ahead and pace yourself so you are not late or in a appalling rush.

•  Listen to or make music, paint, or express yourself artistically.

•  Picture yourself handling particular stressful situations calmly and effectively.

Each year 33,000 Americans are diagnosed with oral cancer. Oral Cancer is a cancer that forms in the lips, tongue, gums, the lining of your cheeks or the roof or bottom of your mouth. It is often diagnosed in its later stages.  The treatments for oral cancer could be disfiguring and expensive.

Are you at risk for oral cancer?

Risk factors for developing oral cancer include –  

•  Smoking including cigarettes, cigars, pipes, chewing tobacco or dipping snuff.

•  Alcohol use increases risk with the amount of alcohol consumed.

•  Exposure to sunlight.

What to watch for

Warning signs can include any of the following –  

•  A lump or sore on your lip or in your mouth that doesn’t heal.

•  A white or red patch on gum s, tongue, tonsils or inside your cheek.

•  Trouble chewing or swallowing or moving tongue or jaw.

•  Sore throat or the feeling that something is caught in your throat.

•  A change in your voice.

•  Loose teeth or dentures that no longer fit.

•  Pain in one ear without hearing loss.

If you experience any of the above for more than two weeks, see your primary care provider or dental healthcare provider. These signs could either be cancer or an indication of another medical problem such as an infection.

Prevention of Oral Cancer

•  If you smoke or use smokeless tobacco, stop.

•  When you do not use tobacco, do not begin.

o  Cigarette and cigar tobacco use are responsible for many of the cancers that form in the mouth. This includes the tongue, gums, and lining of cheeks.    

o  Cigarette smoking is a major risk factor for cancers of the larynx (voice box), gums and the lining of your cheeks.    
o  Cigar smoking is a major risk factor for cancer of the lip and throat.    
•  Limit alcohol use.    

•  When outdoors, use a lotion or lip balm that contains sunscreen. Wear a hat with a broad brim to block the sun.    

•  Have regular dental check-ups to check your entire    mouth for signs of cancer.

•  Be certain to eat a healthy, low-fat, high fiber diet that includes fruits and vegetables. It’ll help to decrease your risk.   

A dults ought to get at least 30 minutes of physical activity five or more days a week.  The good news is that you can split up the time to make it more convenient. You can do three 10-minute or two 15-minute blocks of time.             

It is easier than you think. Walking briskly, bicycling, swimming or dancing are just some of the activities than you can do. You can play with your children or your grandchildren, do housework or garden. All of these have health benefits.             

Here are some tips for getting active –              

•  When you are not active now, begin gradually.             

•  Slowly increase how often you exercise, the amount of time and the intensity.             

•  Find an activity you enjoy.

•  Try to vary the types of activities you do. That’ll help to keep your interest and improve the health benefit.

•  Ask a friend or spouse to join you.

•  Be sure to set reasonable goals. As you reach them, set new goals.

Dealing with Setbacks

When something comes up and disrupts your routine, it’s okay. Think of the setback as being temporary and get going again. You can even use the setback to review your activity habit and set some new objectives.

•  Are the times practical? When not, rethink and change time of day for your activity.

•  Are you bored? Attempt a new activity. Find someone to exercise with.

•  Too tired? Make certain to keep in mind that physical activity can help you to feel more energetic.

•  Too stressed? Physical activity is a excellent stress reducer.

•  Not enough time? Don’t forget, there are 1,440 minutes in a day; take 30 of them for you and your health.

Here are 6 reasons to get up and walk –

1. Regular walking burns calories, which and to a healthful diet can help you to manage your weight.

2. More than half the body s muscles are designed for walking; it is a natural movement that is almost injury-free.

3. Regular brisk walking has many health benefits.

4. Brisk walking is an aerobic activity. It makes your heart, lungs, and muscles stronger.

5. Walking refreshes the mind, decreases fatigue, increases energy, and improves sleep.

6. Walking can be a excellent time for sharing and socializing with family and friend.

Getting started –

o  A little walking everyday is better than an occasional weekend bout of activity. Begin with short walks and build from there.

o  Be sure to choose routes that are fascinating, safe and convenient. Avoid heavy traffic, loose dogs, and rough ground. Don’t forget hills are more difficult.

o  Walking with others can help motivate you.

o  Be safe. Be sure to take a friend when it is dark outside. Tell somebody where you’re going, and bring a cell phone when you can.

o  When it’s very hot, walk during the coolest hours, select a shady route, and walk a little slower.

o  When it’s cold, avoid icy surfaces.

o  Dress in loose, comfortable clothing. In cold weather, dress in layers and wear mittens and a hat.

o  Wear comfortable, appropriate footwear.

o  Consider using a pedometer to measure the number of steps you walk.

o  Warm-up before and cool-down after activity.

Sample 10 week walking plans to get you started –             

This plan is for those who aren’t used to physical activity.            

Week   1   2   3   4

Minutes walking   10   10   15   18

Walks per week   2   3   3   3

This plan is for those who are already physically active.            

Week   1   2   3   4

Minutes walking   20   22   25   30

Walks per week   3   3   3   3

Getting the Patient Ready –  

•  Have patient avoid drinking beverages that have caffeine 30 minutes before having blood pressure taken.

•  Have patient refrain from smoking for at least 30 minutes before having blood pressure taken.

•  Have patient sit calmly, without talking for at least 5 minutes –  with their back supported and feet on the floor.

•  Ask patients not to talk during the actual blood pressure measurement.

Preparation Tips for Blood Pressure (BP) Measurement –  

•  On the first visit, compare readings in both arms. For monitoring, use the arm with the higher reading.

•  Be certain the inflatable part of the cuff encircles at least 80 percent of the arm.

•  Wrap the cuff snugly around a bare arm with the lower edge of the cuff centered 2 finger breadths about the bend of the elbow.

•  The arm must be supported and slightly flexed at the patient’s heart level during the reading.

Measurement Tips for Manual Blood Pressure (BP) Cuff Readings –  

•  When taking manual readings, determine the pulse obliteration pressure, where the radial artery pulse is felt to disappear when the cuff is inflated.

•  Place the bell or diaphragm of the stethoscope over the brachial artery.

•  Inflate the cuff to 30 mmHg above pulse obliteration pressure.

•  Deflate cuff at a slow steady drop of about 2 mmHg per second.

•  The systolic reading is the first of 2 to 3 consecutive beats.

•  The diastolic reading is the last even number where sound was heard.

For Measuring Blood Pressure during a Visit –  

•  Make sure to take 2 or 3 readings, waiting briefly between each cuff deflation and next inflation.

•  Average the 2 or 3 readings to obtain a blood pressure for the visit.

and

•  Tell patients their Blood Pressure numbers and their Blood Pressure objectives.

•  Congratulate patients when objectives are reached.

Does having a healthy lifestyle mean that I will not get heart disease?

No, but it decreases your chances. Heredity still plays a role even if you live a healthy lifestyle. If one of your parents or a close blood relative had heart disease at a young age, you might be at risk. Talk to your healthcare provider about your risk.

Does taking medication to lower cholesterol really prevent heart attacks?

Medicines that lower cholesterol can help prevent a heart attack. These medicines are often used for people  at high risk for a heart attack. Often, people  who have had a heart attack are given cholesterol-lowering medicines to prevent another one.

Should I drink a glass or two of wine with dinner to prevent heart disease?

We’ve all heard that drinking red wine helps to prevent a heart attack. This is true for all types of alcohol. Moderate alcohol intake (no more than 1 drink a day for women and 2 drinks a day for men) can decrease the risk of heart disease and heart attacks. One drink is equivalent to 12 ounces of beer, 4 ounces of wine, 1. ounces of 80-proof alcohol or 1 ounce of 100-proof alcohol. Speak with your health care provider for specific guidance.

My cholesterol is high but no one in my family has heart disease. Does this mean that I don’t need to worry about my cholesterol?

Not everybody with high cholesterol develops early heart illness. You might want to have your LDL (”bad”) and HDL (”good”) cholesterol tested. Some individuals  with high cholesterol have normal LDL but high HDL. This is a good situation to be in.

Not having a family history of heart disease is good. But, having high cholesterol puts you at risk for developing heart disease. Watching your diet and regular physical activity are excellent ways of decling your risk, plus they’re good health habits.

Is it true that just taking one aspirin a day helps to prevent heart attacks?

Aspirin has been shown to help prevent heart attacks in men. Aspirin thins the blood in a way that lowers heart attack risk. Acetaminophen (e.g., Tylenol) and ibuprofen (e.g., Motrin) don’t act in the same way. Aspirin could  be a part of your efforts to decrease the risk of developing heart illness.

Talk with your healthcare provider before starting daily aspirin.

Did you know?

•  About 1 in 6 adults has some form of arthritis.

•  It affects all races and ethnic groups.

•  Arthritis is more common among women than men.

•  Individuals  who get it are usually older than 40.

•  Two out of three individuals  over the age of 65 have arthritis.

•  Because they’ve arthritis, more than 16 million Americans have to change the way they do things.

•  Arthritis is the leading cause of disability in USA  

•  Arthritis may be worse for one person than for another. It may be worse on some days than on others.

•  Arthritis primarily affects the knees, hips, hands, and spine.

Arthritis Risk Factors

What You Cannot Change

•  Age.  The risk for arthritis increases with age.

•  Gender. Arthritis is more common among women than men.

•  Genes. Some genes are associated with higher risk arthritis, such as rheumatoid arthritis and lupus.

What You Can Change

•  Weight. Being overweight puts you at risk to create knee osteoarthritis. It can also make arthritis worse.

•  Repeated knee bending. When you’ve to bend your knees over and over again at work, this might cause osteoarthritis in your knees.

Other Risk Factors

•  Infection. an infection of a joint could cause  arthritis.

What you are able to do –  

Watch your weight. When you’re overweight, consult with your healthcare team about how to lose weight and feel better.

Consult with your healthcare team. When you have pain, tenderness, or swelling in 1 or more joints; stiffness that lasts at least 1 hour in early morning; constant or frequent pain or tenderness in a joint; or difficulty using or moving a joint usually, let your healthcare team know.

Protect your joints. Joint injuries, such as sports injuries can lead to osteoarthritis.

Drinking alcohol is very common in our society, but drinking alcohol can be harmful. In the USA  more than 17 million people  are alcoholics or have alcohol problems. Every year American Citizens die so of drinking. About 75,000 people  die from “excessive” alcohol use. This is the 3rd leading lifestyle-related cause of death. Each year, there are more than 100,000 deaths from problems related to drinking. Alcohol plays a role in nearly half of all traffic deaths.

How much is too much?

Moderate alcohol use is no more than 1 drink a day for adult women and men over the age of 65. For adult men younger than 65, it is no more than 2 drinks per day.

Heavy drinking is an typicalof 2 drinks a day for men younger than 65. For women and men over the age of 65 it is an typicalof more than of 1 drink a day.

Do you have an alcohol problem?

Do these actions and questions describe you? If yes, consult with your healthcare team about getting help.

o  Drinking alone or in secret.

o  Not remembering conversations or commitments. This is referred to as “blacking out”.

o  A habit of having drinks before, with or after dinner. Do you become annoyed when this is changed or questioned?

o  Loss of interest in activities and hobbies that used to bring you pleasure.

o  Feeling a need to drink.

o  Becoming irritable around the time you ordinarily drink. Does it happen particularly if there is no alcohol available?

o  Keeping alcohol in unusual places at home, at work, or in the car.

o  Gulping drinks or ordering doubles. Do you become drunk intentionally to feel good or do you drink to feel “normal”.

o  Having social problems. These include problems with relationships and legal, financial and employment problems?

o  Developing a tolerance to alcohol. Do you need an increasing number of drinks to feel alcohol’s effects?

o  Experiencing physical withdrawal signs, such as nausea, sweating and shaking, when you don’t drink.

When you’re having a problem with alcohol, consult with your healthcare team about getting help.

o  Make certain to take care of your diabetes – Make certain to work with your healthcare team to manage your blood sugar.   
o  Be certain to check your feet every day for cuts, blisters, red spots, and swelling.  Be certain to use a mirror to check the bottoms of your feet or ask a family member for help if you’ve trouble seeing.   

o  Wash your feet every day in warm, not hot, water.  Dry your feet well.  Make sure to dry between the toes.   

o  Make sure to keep the skin soft and smooth.  Rub a thin coat of skin lotion over the tops and bottoms of your feet, but not between your toes.   

o  Smooth corns and calluses gently.  Be sure to check with your health care team to see when your feet are at low risk for problems.  If they are low risk, use a pumice stone to smooth corns and calluses.  Do not use over-the-counter products or sharp objects on corns or calluses.     

o  When you are able to see and reach your toenails, trim them weekly or as needed.  Trim your toenails straight across and file the edges with an emery board or nail file.  When you can’t see your toenails or you see blood when you trim them, contact your healthcare provider.   

o  Wear shoes and socks at all times.  Wear comfortable shoes that fit well and protect your feet.   
o  Feel inside your footwear before putting them on each time to be certain the lining is smooth and there are no objects inside.   

o  Protect your feet from hot and cold.  Wear shoes at the beach or on hot pavement.  Wear socks at night when your feet get cold. Do not test bath water with your feet.  Do not use hot water bottles or heating pads.

o  Have either your provider or nurse check your bare feet.  Don’t forget that you could not feel the pain of an injury. Call your provider right away if you find a cut, sore, blister, or bruise on your foot that does not start to heal after one day. Follow your provider’s advice about foot care.

o  Be certain to keep the blood flowing to your feet.  Be certain to put your feet up when sitting.  Wiggle your toes and move your ankles up and down for 5 minutes, 2 or 3 times a day.  Do not cross your legs for long periods of time.  Do not smoke.

o  Be physically active.  Consult with your healthcare team about which physical activities are best for you.

o  Make sure to get began now.  Begin taking good care of your feet today. Make sure to set a time every day to check your feet.

Speak with your health care team or diabetes educator when you’ve questions about your foot care.