By: James Elliott Turner II, Breathitt Co. Health Department

Many people with arthritis believe that they should avoid exercising for fear of doing further damage to their joints. Research has shown that exercise is, in fact, an important tool in helping to control arthritis and can actually help alleviate many symptoms and allow people to perform daily tasks with less muscle pain and stiffness in their joints.

Getting Started With an Exercise Routine

If you have arthritis, you should consult with your physician before beginning an exercise routine. They can help you choose exercises that are suited to your current health and fitness levels. it is also important to remember to start slowly when you are starting an exercise routine and to make it as enjoyable as possible.

Types of Exercise

There are three primary types of exercise that are particularly beneficial to people with arthritis. Each type of exercise is designed to help you to strengthen your body in a different way. The three types of exercise are:

1.Range of Motion Exercises. Range of motion refers to the normal amount that your joints can be moved in certain directions. These exercises involve moving your joints into various positions and then gently stretching. They can help you maintain the freedom of movement you need in order to stay physically active. You should try to do range of motion exercises every day.

2.Strengthening Exercises. Strengthening exercises can help maintain or improve your muscle strength. They are helpful because strong muscles help to minimize the strain on your joints, which may help lessen arthritis pain. The two most common forms of strengthening exercises are isometric and isotonic exercises. Isometric exercises involve the tightening of your muscles without any joint movement. Isotonic exercises involve the movement of your joints in order to strengthen muscles. Aim for doing strengthening exercises every other day.

3.Endurance Exercises. Endurance exercises help to strengthen your heart. They can also increase your stamina so that you don’t tire as quickly. Some popular forms of endurance exercises include walking, swimming, and riding a stationary bicycle. Start your exercise routine with flexibility and strengthening exercises. Once you adjust to these types of exercises, you can gradually work in some form of endurance training. Try starting with a 5 minute program 3 times each day, and gradually build up to 15 minute sessions.

Some Other Helpful Tips

There are steps you can take before, during, and after your exercise routine to help minimize pain and stiffness. Before exercising, do a gentle warm up of range of motion and strengthening exercises. During exercise, exercise at a pace that is comfortable

Breathe out as you do the exercise and breathe in as you relax between repetitions

After exercising, always cool down after you finish your exercise routine by doing some gentle stretching if joint or muscle pain continues past two hours after you finish exercising, you’ve probably overexerted yourself and need to scale back your exercise routine

1.) Don’t use tobacco. Say no to tobacco products, including chewing tobacco. This is the single most important thing you can do to prevent lung cancer and many other diseases.

2.) Eat healthy. Eat five or more servings of fruits and vegetables and plenty of whole grains everyday. Cut down on high-fats foods.

3.) Find time for fitness. Be physically active for 30-45 minutes at least five days a week. Children should get 60 minutes of exercise at least six days a week.

4.) Save your skin. Avoid the midday sun, if possible. When you are in the sun, wear a hat, long sleeves, sun block and sunglasses. Use sunscreen with a SPF of 15 or higher. Stay away from sunlamps and tanning booths.

5.) Get screened. Cancer screening saves lives. Talk to your doctor about which tests are right for you. Get screened regularly.

5 Cancers to know about

Screening means looking for cancer before a person has symptoms. When cancer is found early, it is the easiest to treat. The following 5 cancers can be prevented or found early through screening tests. These recommendations are for people at average risk of developing cancer.

1.) Breast Cancer: Women age 40 and older should have a mammogram once a year. Starting at age 20, women should talk wit their doctor about clinical breast exams and breast self-exams.

2.) Cervical Cancer: The Pap test can prevent cervical cancer or find it early. Most cervical cancers could be prevented if women had this test regularly.

3.) Colorectal Cancer: Several screening tests can prevent colorectal cancer or find it early. People age 50 and older should talk with their doctor about which test is right for them.

4.) Prostate Cancer: Screening for prostate cancer is based on age, race, family history and other factors. Men should talk with their doctor about whether screening is right for them.

5.) Skin Cancer: Checking your skin once a month for new moles, bumps or other changes can help find skin cancer early. If you notice any changes, see your doctor.

By: James Elliott Turner II, Breathitt Co. Health Department

Nature’s Best

Nature offers many sweet choices for eating well: juicy red cherries, plump purple plums, and orange, luscious tangerines, just to name a few. In fact, all fruits fit into a colorful and healthy diet.

You can enjoy fresh fruits as they come: whole or perhaps sliced. But with minimal work, you can transform fresh fruit into lively snacks, side dishes, desserts and meals. Here are 10 ways to reinvent and rediscover these sweet options.

Grilled fruit slices. Cut apples, pears or peaches into chunks, brush lightly with canola oil and sprinkle with cinnamon. Place on skewers or wrap in foil. Grill on low heat for 3 to 5 minutes.

Peach honey spread. In a bowl, add 1 sliced peach, 2 tablespoons honey and 1/2 teaspoon cinnamon. Mash with a fork until the mixture is the consistency of chunky applesauce. Serve as a topping for pancakes or French toast, or serve it over roast chicken or pork.

Lemon-lime fruit dip. Mix together 1/2 cup low-fat, sugar-free lemon yogurt, 1 teaspoon fresh lime juice and 1 teaspoon lime zest. Serve with pineapple chunks, strawberries, diced kiwi, sliced bananas and grapes.

Frozen fruity pops. In a blender, add sliced strawberries and bananas, 1/4 cup orange juice, and 3/4 cup low-fat strawberry yogurt. Blend until smooth. Pour into 2- to 3-ounce molds or paper cups with sticks placed in the centers. Freeze for 3 hours or until completely frozen.

Romaine and fresh strawberry salad. Combine 2 cups romaine lettuce and 1/2 cup sliced strawberries in a bowl. Drizzle with 1 1/2 tablespoons raspberry vinaigrette dressing and toss well. Sprinkle with 1 tablespoon cashews.

Blueberry-banana smoothie. In a blender, add 2 fresh or frozen bananas, 1/2 cup fresh or frozen blueberries, and 1 cup low-fat vanilla yogurt. Blend until smooth.

Plum salsa. Mix together 1 cup chopped plum, 1 teaspoon dried cilantro, 2 tablespoons chopped onion, 2 teaspoons cider vinegar, 1/4 teaspoon hot sauce and 1/8 teaspoon salt. Serve with roasted or grilled chicken breasts.

Broiled fruit kebabs. Place cubed fruit, such as cantaloupe, pineapple, mango or honeydew, onto skewers. Place skewers on a baking sheet and sprinkle with brown sugar. Broil until slightly bubbly, about 2 minutes on each side.

Berries a la mode. Place 2 cup berries, such as raspberries, blueberries or strawberries, in a baking dish. Sprinkle with 1/8 teaspoon cinnamon and 1/3 cup low-fat granola. Bake at 350 F until fruit is bubbling, about 30 minutes. Top each serving with 1/2 cup fat-free vanilla ice cream.

Mango salsa pizza. Mix together 1 cup chopped red or green bell peppers, 1/2 cup chopped onion, 1/2 cup chopped mango, 1/2 cup chopped pineapple, 1 tablespoon lime juice, and 1/2 cup fresh cilantro. Spread over a 12-inch prepared pizza crust. Bake at 425 F until the toppings are hot and the crust is browned, about 5 to 10 minutes.

Building a Healthier Breathitt Co. One Step at a Time By: James Elliott Turner II

Top 10 Fruits for Diabetics

1.) Watermelon: Surprising, watermelon is a great source of vitamin C and contains about 6% sugar 92% water… Watermelon is not bad for your blood sugar; a 220g slice is only one carbohydrate exchange (15g). But be cautious of watermelon juice, its concentrated source of carbohydrate that has a high glycamic load. (GL) 2.) Strawberries: There’s nothing better that a bowl of strawberries after a healthy meal. With one and a quarter cup of strawberries the equivalents of one carbohydrate (15g) you’re good to go for some strawberries (just go easy on the cream, and have low-fate yogurt instead). 3.) Cantaloupe: A cup of cubed melon is sure to make you want to wake up in the morning. And it’s only one carb-a great solution to wanting to eat lost of fruit, but not wanting to take too much insulin. 4.) Avocado: Avocado on toast, or tossed into a fresh salad, is a healthy substitute for healthy additives. Feel safe in the knowledge that you won’t be spiking your sugar by indulging in this lunchtime treat. 5.) Honeydew melon: Another favorite, and one that you can enjoy as a dessert on a balmy summer’s evening or as part of a balanced breakfast. Go on, cut up a cup of honeydew, it’s only one carbohydrate. 6.) Peach: A medium peach (weighing about 170g) is one carbohydrate exchange Peaches are loaded with potassium and has an 8% daily value of vitamin C… 7.) Cherries: Cherry-picking is a favorite pastime anywhere it’s offered, and you can see why. A dozen cherries are one carbohydrate exchange so as long as you snack in moderation, these are a good summertime option. 8.) Grapefruit: half a large will give you your one carbohydrate of fruit for your morning meal-and wake you up in the process. The tart taste of grapefruit is a winner for anyone trying to kick starts their day. 9.) Oranges: A small orange might not seem like a lot of fruit, but it’s jam-packed with vitamin C, and not too high in carbohydrates. So it’s a good choice to include this fruit in your diet. 10.) Papaya: Two slices of papaya are one carbohydrate and a delicious addition to yogurt or a breakfast platter. Treat yourself and squeeze a bit of fresh orange onto the papaya slices for tropical taste. Remember to walk at least 45-60 minutes most days of the week.

The following behaviors can be warning signs of problems related to alcohol or other drug
use.

Physical

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Emotional

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Family Relationships

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School Activities

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Fatigue
Repeated health complaints
Frequent flu-like episodes, chest pains, “allergy” symptoms, chronic
cough
Red and glazed eyes
Impaired ability to fight off common infections and fatigue
Impaired short-term memory
Change in health or grooming

Personality change
Sudden mood changes
Irritability, anger, hostility
Irresponsible behavior
Low self-esteem
Poor judgment
Feelings of loneliness, paranoia, or depression
Apathy or general lack of interest
Change in personal priorities

Decreased interest in the family and family activities
Starting arguments
Negative attitude
Verbal (or physical) mistreatment of younger siblings
Breaking rules
Withdrawing from family
Secretiveness
Failure to provide specific answers to questions about activities
Personal time that is unaccounted for
Lying and dishonesty
Unexplained disappearance of possessions in the home
Increased money or poor justification of how money was spent

Decreased interest
Negative attitude
Unexplained drop in grades
Irregular school attendance
Truancy
Discipline problems

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Peer Relationships

Dropping old friends
New group of friends
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Not bringing friends home
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New friends who make poor decisions and are not interested in
school or family activities
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Changes to a different style in dress and music
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Attending parties with no parental supervision
Some of the warning signs listed above can also be signs of other problems. Parents may
recognize signs of trouble but should not be expected to make the diagnosis. Consulting a
physician to rule out physical causes of the warning signs is a good first step. This should often
be followed or accompanied by a comprehensive evaluation by a mental health professional.

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Not returning home after school

If you smoke
If you smoke, you already know you need to quit. It’s bad for your heart, lungs, brain,
and even your family. What if each cigarette created a black pockmark on your face, for instance?
Well, smoking does damage your looks. I have listed below ways smoking is ruining your
appearance.
Bags under your eyes: Don’t you hate it when you can’t get a good night’s sleep—and
it shows on your face? If you smoke, you’re four times as likely as nonsmokers to report feeling
untested after a night’s sleep, according to Johns Hopkins study. Why the lack of shut-eye? It’s
possible that nightly nicotine withdrawal could be causing you to toss and turn.
Psoriasis to be fair, psoriasis is an autoimmune-related skin condition that can show
up even if you never touch a cigarette. However, if you do smoke, your risk for the scaly skin
condition goes up—a lot. According to a 2007 study, if you puff a pack a day for 10 years or less,
psoriasis risk goes up 20 percent; 11-20 years and your risk is 60 percent higher; and for those
who pass the two-decade mark, the psoriasis risk more than doubles. (Even secondhand smoke
during pregnancy or childhood is linked to a higher risk.)
Icky teeth: Wouldn’t you love to have a set of dazzling white, Hollywood-like choppers?
If you smoke, you can kiss that dream good-bye.It’s the nicotine in cigarettes that can stain teeth.
So in addition to the escalating costs of buying and smoking your cigs add in the cost of tooth
whitening. A professional procedure to clean your teeth costs an average of $500 to $1,000.
Premature aging and wrinkles: We can all appreciate a wizened visage—on our favorite
nonagenarian that is. Wrinkles look anything but wise when they show up on a relatively young
person who smokes. And show up they will. Experts agree that smoking accelerates aging, so
that smokers look 1.4 years older than nonsmokers, on average. Why the wrinkly face? Smoking
hampers the blood supply that keeps skin tissue looking supple and healthy.
Yellow fingers: The nicotine in cigarette smoke can not only make your teeth (and the
walls of your home) brown, but it’s also notorious for staining fingers and nails as well. If you
search the Internet, you can find a number of home remedies, including lemon juice, bleach
solutions, and scrubbing with steel wool. Wouldn’t it be easier—and less painful—to just quit?
Thinner hair: As if the wrinkly skin wasn’t enough, smoking hurts your hair too. Experts
think the toxic chemicals in smoke can damage the DNA in hair follicles and generate cell-
damaging free radicals as well. The end result? Smokers have thinner hair that tends to go gray
sooner than nonsmokers. That is, if they have any hair at all. Men who smoke are about twice as
likely to lose their hair as nonsmokers, after taking into account factors that increase the risk of
baldness, such as aging and genetics, according to a 2007 study in Taiwan.
Scarring: Nicotine causes vasoconstriction, a narrowing of the blood vessels that can
limit oxygen-rich blood flow to the tiny vessels in the face or other parts of the body.
This means your wounds will take longer to heal and you’ll have scars that are bigger and redder
than you would in a nonsmoking parallel universe.
Tooth loss: Smoking puts you at greater risk for all kinds of dental problems, including
oral cancer and gum disease. In fact, according to a 2005 U.K. study in the Journal of Clinical
Period ontology, smokers are up to six times more likely than nonsmokers to develop gum
disease, which can lead to tooth loss. Wouldn’t you rather be doing, well, anything other than
sitting in a dentist’s chair?
Natural glow is gone: Ever notice how smokers’ skin sometimes seems off? You’re
not alone. A 1985 study came up with the term Smoker’s Face to describe certain facial
characteristics, such as wrinkles, gauntness, and a gray appearance of the skin, caused by
smoking. Cigarette smoke contains carbon monoxide, which displaces the oxygen in your skin,
and nicotine, which reduces blood flow, leaving skin dry and discolored. Cigarette smoking also
depletes many nutrients, including vitamin C, which helps protect and repair skin damage.

Wound healing: Several studies have found that smokers do not heal as well after
surgeries such as face-lifts, tooth extractions, and periodontal procedures.
So once cigarettes wrinkle up your face, you’ll have a harder time correcting the damage with
cosmetic surgery than people who’ve never smoked.
Skin cancer: Smoking is a leading cause of cancer, including lung, throat, mouth, and
esophageal cancer, so it should be no surprise that cigarettes can also increase your risk of skin
cancer. In fact, according to a 2001 study, smokers are three times as likely to develop squamous
cell carcinoma, the second most common type of skin cancer, than nonsmokers.

What Is Extreme Heat? Conditions of extreme heat are defined as summertime temperatures thatare substantially hotter and/or more humid than average for location at thattime of year. Humid or muggy conditions, which add to the discomfort of hightemperatures, occur when a “dome” of high atmospheric pressure trapshazy, damp air near the ground. Extremely dry and hot conditions can provokedust storms and low visibility. Droughts occur when a long period passeswithout substantial rainfall. A heat wave combined with a drought is a verydangerous situation.

During Hot Weather: To protect your health when temperatures are extremely high, remember tokeep cool and use common sense. The following tips are important:

Drink Plenty of Fluids: During hot weather you will need to increase your fluid intake,regardless of your activity level. Don’t wait until you’re thirsty to drink.During heavy exercise in a hot environment, drink two to four glasses (16-32ounces) of cool fluids each hour.

Warning: If your doctor generally limits the amount of fluid you drink or hasyou on water pills, ask how much you should drink while the weather ishot.Don’t drink liquids that contain alcohol, or large amounts ofsugar—these actually cause you to lose more body fluid. Also avoid verycold drinks, because they can cause stomach cramps.

Replace Salt and Minerals: Heavy sweating removes salt and minerals from the body. These arenecessary for your body and must be replaced. If you must exercise, drink twoto four glasses of cool, non-alcoholic fluids each hour. A sports beverage canreplace the salt and minerals you lose in sweat. However, if you are on alow-salt diet, talk with your doctor before drinking a sports beverage ortaking salt tablets.

Wear Appropriate Clothing andSunscreen: Wear as little clothing as possiblewhen you are at home. Choose lightweight, light-colored, loose-fittingclothing. Sunburn affects your body’s ability to cool itself and causes a lossof body fluids. It also causes pain and damages the skin. If you must gooutdoors, protect yourself from the sun by wearing a wide-brimmed hat (alsokeeps you cooler) along with sunglasses, and by putting on sunscreen of SPF 15or higher (the most effective products say “broad spectrum” or”UVA/UVB protection” on their labels) 30 minutes prior to going out.Continue to reapply it according to the package directions.

Schedule Outdoor ActivitiesCarefully:If you must be outdoors, try to limityour outdoor activity to morning and evening hours. Try to rest often in shadyareas so that your body’s thermostat will have a chance to recover.

Pace Yourself:If you are not accustomed to working or exercising in a hot environment,start slowly and pick up the pace gradually. If exertion in the heat makes yourheart pound and leaves you gasping for breath, STOP all activity. Get into acool area or at least into the shade, and rest, especially if you becomelightheaded, confused, weak, or faint.

Motorcycle Safety

Beforeyou hit the road after a long winter, give your bike the once-over.
Test the lights, brakes, and turn signals.
Check the oil and fuel levels.
Make sure the mirrors are positioned correctly.
Check the cables to make sure they aren’t worn or     frayed.
Lube the chain and adjust it according to the     manufacturer’s specs.
Try a rider-training course to brush up on your skills.

Investin Good Gear

Whenyou’re on the open road, there’s not much between you and the pavement. Wearingtough gear is always a smart move.
Pick a high-quality helmet that fits well. If it     doesn’t have a face shield, pair it up with goggles or glasses with safety     lenses.
Use safety as your excuse to shell out for that     leather jacket. Get the pants while you’re at it. (We know black and bikes     are a perfect match, but a bright color will help other drivers see you     better.)
Wear durable non-slip gloves.
Invest in boots or sneakers that cover your     ankles.

WhenYou’re Out on the Road

Let’s behonest: There’s a lot of stuff out there that’s bigger than your bike. Butthere’s a lot you can do to help keep yourself safe while riding.
Always wear a helmet that fits right. Pick one     that has the DOT label, which shows that it meets federal safety     standards.
Know your bike’s limits.
Stick to the speed limit.
Don’t tailgate other vehicles.
Use your signals.
Be respectful of other drivers. Don’t weave through     traffic or drive on the shoulder.
Make sure other drivers can see you. Don’t ride     in blind spots and always use your headlights.
Brake smart. Use both brakes at the same time,     slow and steady.

Healthy Gardening

According to the NationalGardening Association, two out of three American households take part in somegardening activity each year. Chores vary regionally but include: raking leaves,transplanting trees and shrubs, planting spring-flowering bulbs and perennials,removing dead branches from trees, controlling troublesome weeds, and lawnmowing. Whether you’re a master gardener or budding amateur, keep these safetytips in mind.
Avoid     overexposure to sun. Limit the time you spend working in     direct sunlight by gardening during early-morning or late-afternoon hours.     This way, you’ll avoid the 10 a.m. to 2 p.m. time period when the sun’s     rays are strongest. Protect your skin by wearing long-sleeved shirts,     pants instead of shorts, and a wide-brimmed hat. When skin is exposed,     apply sunscreen with an SPF of at least 15. Heat stress can also be a     risk; thus keep water by your side to remain hydrated. Remember to take     frequent breaks by going indoors and relaxing in front of a fan.
Warm     up. Cumulative injuries, such as tennis elbow or     tendentious occur when people overextend themselves on a job they tackle     only once or twice a year. Stretch your upper-body muscles before heading     outside. For overwhelming tasks, enlist help from family members, take     frequent breaks, spread the job across several days or hire professional     help. Also, pulling weeds can result in pain. To prevent strains and     sprains, consider the following:
Keep your back      erect when working at ground level and when using long-handled tools,      such as spades and rakes.
Bend at your knees      and hips to lift objects.
Alternate or use      both arms whenever possible.
Keep your elbows      bent.
Don’t rest your      body weight on your elbows.
Grip hand tools      lightly.
Work below shoulder      level whenever possible. If you must work above shoulder level, perform      the task for five minutes or less.
Be     careful with power equipment. According to the U.S.     Consumer Product Safety Commission, 400,000 people are treated in hospital     emergency rooms each year for injuries from lawn and garden tools. To     prevent a mishap, read equipment-operating instructions and be aware of     your surroundings. Consider the following when operating power tools:
Know how to operate      equipment. Read the manual and follow all instructions.
Wear long pants,      close-fitting clothes, sturdy shoes and safety glasses. Don’t wear      anything that could get caught in moving parts, such as loose jewelry.      Tie back long hair.
Handle gas      carefully. Fill up before you start – when the engine is cold.
Clear the area of      rocks, twigs, toys and anything that could be thrown by mowing equipment.
Keep children and      pets away from the area until you’re finished. Never carry a child as a      passenger on a riding mower.
Keep you hands and      feet away from moving parts. Never work on equipment when it’s running.
Don’t point the      blower nozzle of a leaf blower toward people or pets. Use a dust mask in      a dusty or dirty environment.
Wear earplugs when      using noisy equipment, such as leaf blowers or wood chippers.

July 4thSafety Tips

4th of July and should be a day of fun andcelebration, but it is also one of the most dangerous days of the year. You cankeep your Independence Day fun and safe when you follow the proper safety tips.Whatever your plans are for this holiday, be sure you remember these safetytips.

1.Remember the importance of fireworks safety: Fireworks are illegal in mostcities and they are a fire hazard. Outside city zones where you are allowed touse fireworks, there is still the danger of fire and also of bodily injury.Always read all instructions properly and do not use near wooded or dry areas.

2.Always have water available to put out any sparks or flame that may occur whenusing fireworks.

3.Never point fireworks at people. Always read the directions and have adultspresent. Shoot fireworks outside. Keep a safe distance. Neverattempt to re-light or “fix” fireworks.

4.Do not allow children to play with fireworks or firecrackers. Never use neardry or other flammable materials. Light one at a time.

5.Don’t drink and drive. Always have a designated driver and don’t let yourfriends drive drunk.

6.Be extra cautious on the road. Even if you are not drinking, other people canbe. Drivers also become distracted by fireworks and other excitement in thearea. Be extra cautious if you must be on the road this weekend, especially atnight.

7.Be careful during barbecues that you do not start a fire. Be sure all coals arecompletely out before leaving the barbecue unattended. Be cautious of childrenplaying around the barbecue area.

8.Store food properly to avoid food poisoning. Be careful of leaving food out-especially in the heat.

9.Remember to drink responsibly and to serve foods at the proper temperature.

10.Also, if you have pets, remember pet safety too. Don’t let your beloved petbecome a casualty this 4th of July.

Statisticsshow that over 7,000 people each year get treated for 4th of July relatedaccidents. Fireworks are not toys. Don’t be oneof them. Stay safe this year.

Alcohol “The Social Drug”

Alcohol is a ‘social’ drug that affects people in different ways. Recommended limits to reduce health risks from drinking vary. The size of a ‘standard’ drink also varies according to the type of alcohol. Heavy drinkers and ‘binge drinkers’ risk serious alcohol-related harm. Drinking alcohol during pregnancy may also affect your baby. If you plan to drive, it is better not to drink alcohol. Alcohol is the most widely used social drug in the U.S.. Its use affects different people in different ways. While a small amount of alcohol may be beneficial to the heart for some older people, ‘risky’ drinking can cause serious health, personal and social problems. Heavy drinkers, ‘binge drinkers’ and very young drinkers are particularly at risk

Recommended limits to reduce health risks from drinking vary according to age, gender and other factors. ‘Binge drinking’ is a particular problem among younger people, but anyone who drinks heavily or drinks too much in one session is at risk of both immediate and long-term alcohol-related harm. Drinking alcohol during pregnancy may also affect your baby. If you plan to drive, it is better not to drink at all.

How the body processes alcohol
Alcohol gets into the bloodstream through the stomach and the small intestine. If a person has food in their stomach, it will slow down the rate at which the alcohol is absorbed but it will not stop a person becoming drunk. Eventually all the alcohol that was consumed will reach the bloodstream.

Most of the alcohol in the body (about 91%) is broken down by the liver. A small amount also leaves the body in urine, sweat and the breath. Since the liver can only break down about three-quarters of a standard drink an hour, sobering up takes time. Cold showers, exercise, black coffee, fresh air or vomiting will not speed up the process.

Effects of alcohol on your health
Alcohol can affect a number of body systems, including:

• Cardiovascular system – raised blood pressure and triglycerides (especially after binge drinking), damage to the heart muscle and stroke.
• Nervous system – brain damage, tremors, dementia and nerve damage. Alcohol is a depressant drug and affects your coordination, self-control, judgement and reaction times.
• Gastrointestinal system – stomach inflammation (gastritis) and bleeding.
• Liver – cancer, hepatitis (inflammation), fatty changes, cirrhosis and liver failure.
• Endocrine system – problems controlling blood sugar, loss of libido and reduced fertility.
• Nutrition – malnutrition (alcohol displaces nutrients from your body) and obesity.
• Breast cancer and other gynaecological problems – women who drink alcohol are at a higher risk than non-drinking women.

Ride Your Bicycle Safely

Bicycle riding is fun, healthy, and a great way to be independent. But it is important to remember that a bicycle is not a toy; it’s a vehicle.follow some basic safety tips when you ride. Before using your bicycle, make sure it is ready to ride. You should always inspect your bike to make sure all parts are secure and working properly. Wear a Properly Fitted Bicycle Helmet. Protect your brain, save your life. For more information see the National Highway Traffic Safety Administration publication
Easy Steps For Adjusting Your Bicycle Helment

Adjust Your Bicycle to Fit. Stand over your bicycle. There should be 1 to 2 inches between you and the top tube (bar) if using a road bike and 3 to 4 inches if a mountain bicycle. The seat should be level front to back. The seat height should be adjusted to allow a slight bend at the knee when the leg is fully extended. The handlebar height should be at the same level with the seat.

Check Your Equipment. Before riding, inflate tires properly and check that your brakes work.

See and Be Seen. Whether daytime, dawn, dusk, foul weather, or at night, you need to be seen by others. Wearing white has not been shown to make you more visible. Rather, always wear neon, fluorescent, or other bright colors when riding day or night. Also wear something that reflects light, such as reflective tape or markings, or flashing lights. Remember, just because you can see a driver doesn’t mean the driver can see you.

Control Your Bicycle. Always ride with at least one hand on the handlebars. Carry books and other items in a bicycle carrier or backpack.

Watch for and Avoid Road Hazards. Be on the lookout for hazards such as potholes, broken glass, gravel, puddles, leaves, and dogs. All these hazards can cause a crash. If you are riding with friends and you are in the lead, yell out and point to the hazard to alert the riders behind you.

Avoid Riding at Night. It is far more dangerous to ride at night than during the day because you are harder for others to see. If you have to ride at night, wear something that makes you more easily seen by others. Make sure you have reflectors on the front and rear of your bicycle (white lights on the front and red rear reflectors are required by law in many States), in addition to reflectors on your tires, so others can see you.

Many bicycle-related crashes resulting in injury or death are associated with the bicyclist’s behavior, including such things as not wearing a bicycle helmet, riding into a street without stopping, turning left or swerving into traffic that is coming from behind, running a stop sign, and riding the wrong way in traffic. To maximize your safety, always wear a helmet AND follow the rules of the road.

Rules of the Road – Bicycling on the Road

Bicycles in many States are considered vehicles, and cyclists have the same rights and the same responsibilities to follow the rules of the road as motorists. When riding, always:

Go With the Traffic Flow. Ride on the right in the same direction as other vehicles. Go with the flow – not against it.

Obey All Traffic Laws. A bicycle is a vehicle and you’re a driver. When you ride in the street, obey all traffic signs, signals, and lane markings.

Yield to Traffic When Appropriate. Almost always, drivers on a smaller road must yield (wait) for traffic on a major or larger road. If there is no stop sign or traffic signal and you are coming from a smaller roadway (out of a driveway, from a sidewalk, a bike path, etc.), you must slow down and look to see if the way is clear before proceeding. This also means yielding to pedestrians who have already entered a crosswalk.

Be Predictable. Ride in a straight line, not in and out of cars. Signal your moves to others.

Stay Alert at All Times. Use your eyes AND ears. Watch out for potholes, cracks, wet leaves, storm grates, railroad tracks, or anything that could make you lose control of your bike. You need your ears to hear traffic and avoid dangerous situations; don’t wear a headset when you ride.

Look Before Turning. When turning left or right, always look behind you for a break in traffic, then signal before making the turn. Watch for left- or right-turning traffic.

Watch for Parked Cars. Ride far enough out from the curb to avoid the unexpected from parked cars (like doors opening, or cars pulling out).

Kidney Stones

Each year, more than half a million people go to emergency rooms for kidney stone problems. lt is thought that one in ten people will have a kidney stone at some time in their lives. The peak age for stones is between 20 years and 50 years. White Americans are more prone to develop kidney stones than African Americans, and men are much more likely to develop stones than women. Other diseases like high blood pressure, diabetes, obesity, osteoporosis, chronic diarrhea, or kidney cysts might increase the risk of stones. Diabetes increases the risk of developing kidney stones, especially in younger women. Only about 25% of kidney stones occur in people with a family history of stones. Doctors say they’re seeing increasing numbers of children with kidney stones. After bariatric (weight loss) surgery, in which the digestive tract is altered, kidney stones are more common. Levels of oxylate are much higher after this surgery.

What is a kidney stone? A kidney stone is a hard object that is made from chemicals in the urine. Urine has various wastes dissolved in it. When there is too much waste in too little liquid, crystals begin to form. The crystals attract other elements and join together to form a solid that will get larger unless it is passed out of the body with the urine. Usually, these chemicals are eliminated in the urine by the body’s master chemist: the kidney. In most people, having enough liquid washes them out or other chemicals in urine stop a stone from forming. The stone-forming chemicals are calcium, oxalate, urate, cystine, xanthine, and phosphate.After it is formed, the stone may stay in the kidney or travel down the urinary tract into the ureter. Sometimes, tiny stones that move may move of the body in the urine without causing too much pain. But stones that don’t move may cause a back-up of urine in the kidney, ureter, the bladder, or the urethra. This is what causes the pain.

Possible causes include drinking too little water, exercise (too much or too little), obesity, weight loss surgery, or eating food with too much salt or sugar. Infections and family history might be important in some people. Eating too much fructose correlates with increasing risk of developing a kidney stone. Fructose can be found in table sugar and high fructose corn syrup. In some individuals, fructose can be metabolized into oxalate.

What are the symptoms of a stone?Some kidney stones are as small as a grain of sand. Others are as large as a pebble. A few are as large as a golf ball! As a general rule, the larger the stone, the more noticeable are the symptoms.The symptoms could be one or more of the following:

• severe pain on either side of your lower back
• more vague pain or stomach ache that doesn’t go away
• blood in the urine
• nausea or vomiting
• fever and chills
• urine that smells bad or looks cloudy

What should I do if I have these symptoms and think I have a stone? See a doctor as soon as possible. You may be asked to drink extra fluid in an attempt to flush out the stone out in the urine. If you strain your urine and can save a piece of the stone that has passed, bring it to your doctor. Or, the stone may need to be removed with the help of an outpatient surgical treatment. Usually, you don’t have to be hospitalized

By: James Elliott Turner, Breathitt Co. Health Department

Tire Disposal May 19 -21 Below Wal-Mart

In a joint effort between the Breathitt County Fiscal Court and the KY Division of Waste Management, Breathitt County citizens can dispose of any waste tires they may have for free during the Waste Tire Amnesty at the lot below Wal-Mart on May 19th, 20th, and 21^st. Spearheading the movement is Breathitt Co. Solid Waste Coordinator Calvin Saum. Saum has worked tirelessly in his efforts to clean up Breathitt Co. and to educate the citizens the proper way to dispose of waste products.

It is estimated that 5,000,000 waste tires are generated annually in Kentucky and several million waste tires are currently stockpiled or illegally dumped across the state. In addition to littering our landscape and marring the natural beauty of Kentucky’s hills and stream banks, the improper disposal of whole tires often results in health and environmental hazards. Tires are bulky, and 75% of the space a tire occupies is void, so that the landfilling of scrap tires has several difficulties:

• Whole tire landfilling requires a large amount of space.
• Tires tend to float or rise in a landfill and come to the surface.
• The void space provides potential sites for the harboring of rodents.
• Shredding the tire eliminates the above problems but requires high processing costs.

Breeding Ground For Mosquitoes and Other Rodents

Waste tires hold water and the dark color absorbs sunlight making an excellent
breeding ground for mosquitoes and the diseases they Tire piles-legal or illegal-pose two major health threats: pests and fire. Disease carrying pests such as rodents may live in tire piles. Mosquitoes can also breed in the stagnant water that collects inside tires. Several varieties of mosquitoes can carry deadly diseases, including encephalitis and dengue fever. Mosquito control and eradication programs-short of removing tire piles-are difficult Mosquitoes cause more human suffering than any other organism — over one million people die from mosquito-borne diseases every year. Not only can mosquitoes carry diseases that afflict humans, they also transmit several diseases and parasites that dogs and horses are very susceptible to. These include dog heartworm, West Nile virus (WNV) and Eastern equine encephalitis (EEE). In addition, mosquito bites can cause severe skin irritation through an allergic reaction to the mosquito’s saliva – this is what causes the red bump and itching. Mosquito vectored diseases include protozoan diseases, i.e., malaria, filarial diseases such as dog heart worm, and viruses such as dengue, encephalitis, and yellow fever.

Burning Pile of Tires

Improperly stored tires present a fire hazard. They trap oxygen that will constantly feed the flames which emit noxious, air polluting smoke. Fire presents a second concern. Scrap tire fires are difficult to extinguish, and can burn for long periods. Tire fires release thick black smoke and can contaminate the soil with an oily residue. Tire fires generally start either as a result of arson or accident. When tires are illegally burned, oils and soot can run off and contaminate both surface and ground water.

If you have any questions and about waste tires or any other waste management issue, contact Breathitt Co. Solid Waste Coordinator Calvin Saum at 666-3818.

Tire Amnesty on May 19,20, 21 below Wal-Mart!

Athlete’s foot is a fungal
infection that develops in the moist areas between your toes and sometimes on
other parts of your foot. Athlete’s foot usually causes itching, stinging and
burning.Athlete’s foot, also called
tinea pedis, is the most common type of fungal infection. It’s closely related
to other fungal infections such as ringworm and jock itch. Although contagious,
athlete’s foot often can be treated with over-the-counter antifungal
medications

Symptoms: The signs and symptoms of athlete’s foot can be numerous,
although you probably won’t have all of them. They include:itching, stinging
and burning between your toes .Itching, stinging and burning on the soles of
your feet .Itchy blisters Cracking and peeling skin, especially between your
toes and on the soles of your feet.Excessive dryness of the skin on the bottoms
or sides of the feet .Toenails that are thick, crumbly, ragged, discolored or
pulling away from the nail bed.Onychomycosis — a fungal infection of the nail —
may develop with or without other signs and symptoms of athlete’s foot.

When to see a doctor:If you have a
rash on your foot that doesn’t improve or worsens after you’ve followed home
and lifestyle remedies, see your doctor. See your doctor sooner if you notice
excessive redness, swelling, drainage or fever, or if you have diabetes and
suspect you have athlete’s foot.

Causes: Athlete’s foot is closely related to other fungal
infections, including ringworm and jock itch. A group of mold-like fungi called
dermatophytes causes these infections. These microscopic organisms are normal
inhabitants of your skin, and their growth stays in check as long as your skin
is clean and dry. However, dematophytes thrive in damp, close environments.

Athlete’s foot thrives in thick,
tight shoes that squeeze the toes together and create warm, moist areas between
them. Damp socks and shoes and warm, humid conditions also favor the organisms’
growth. Plastic shoes, in particular, provide a welcoming environment for
fungal growth and infection.Athlete’s foot is contagious and can be spread by
contact with an infected person or with contact with contaminated surfaces,
such as towels, floors and shoes.

Risk factors:You are at higher risk of athlete’s foot if you:

• Are a
  man Frequently wear damp socks or tightfitting shoes
• Share
  mats, rugs, bed linens, clothes or shoes with someone who has a fungal
  infection
• Walk
  barefoot in public areas where the infection can spread, such as locker
  rooms, saunas, swimming pools, communal baths and showers
• Have a
  weakened immune system

Complications:Athlete’s foot can lead to complications, including: Secondary
infections. Athlete’s foot, a fungal infection, can create an environment that
invites a secondary bacterial infection. By producing an antibiotic substance,
the fungus can kill off vulnerable bacteria and favor the overgrowth of
hardier, resistant bacteria. In turn, the bacteria release substances that can
cause tissue breakdown — soggy skin and painful eroded areas between the toes.

By:James Elliott Turner II

Kentucky WICProgram to Issue EBT Cards to Local Participants

The Breathitt Co. Health Departmentwill begin using anew upgraded web-based system to issue benefits for the Women, Infants andChildren (WIC) Program .The web-based system uses information gathered at WICparticipant visits to issue Electronic Benefits Transfer (EBT) cards to be usedfor WIC purchases.  Offering the “eWIC”cards gives families the needed access to benefits without the delay and stigmaof paper food instruments (checks) which most counties in Kentucky still use.

Under the current system, WIC participants are issuedmultiple paper food instruments to purchase WIC approved items inauthorized stores.  All items listed on a food instrument must be purchased atone time or the benefits are lost.  With the EBTcard a WIC participant has the flexibility of purchasing WIC approved items atany time during the valid period of their benefits.  This enhances the shoppingexperience of all WIC customers by ensuring confidentiality duringtransactions, allowing the participant to shop for a gallon of milk or loaf ofbread without having to make other purchases, and results in a faster andsmoother checkout at the retailer.

Many of the retailer’s systems will be integrated,meaning participants can swipe their eWIC cardsthrough the same device that accepts credit and debit cards.  The retailerswill no longer have to manually complete paper food instruments.  At checkout theeWIC card will ensure theparticipant purchases only WIC authorized foods in correct quantities, andremoves the margin of cashier error during WIC transactions.  There are a fewretailers in the area who will accept the new eWICcards using a separate device at checkout.

There are other WIC EBT pilot projects under wayaround the country, but Kentuckyis serving as the leader in developing and testing the use of on-lineintegrated technology for WIC EBT.  This project was first piloted in the BarrenRiver District and will continue to expand statewide to approximately 139,000 WICparticipants.

WIC is ashort-term intervention program designed to influence lifetime nutrition andhealth behavior in low income women who are pregnant or gave birth and children5 years old and younger who need nutritional help.  Funded by the USDA, WICoffers nutrition education and services; breastfeeding promotion and education;monthly food prescription of nutritious foods; and access to other maternal,prenatal and pediatric health-care services.

James Elliott Turner, Health Educator

ALCOHOL FACT SHEET

1. The younger you are when you start drinking, the more likely you are to have a problem with alcohol.
2. College students spend more on alcohol than on textbooks.
3. One 12 ounce beer = 5 ounce glass of wine = 1 ½ shots of 80 proof liquor.
4. How alcohol affects you depends on:
   • how much alcohol is consumed
   • the time period in which it is consumed
   • how much food is in the stomach
   • body weight
5. Alcohol is a depressant.
6. Alcoholics don’t know they are becoming alcoholics– “it just happens”.
7. When someone has a problem, they follow certain patterns:
   • lie to sober friends
   • hide it from sober friends
   • party more with drinking friends
   • deny they have a problem
8. The best thing to do for a friend with a problem is to tell a counselor or someone who can help.
9. If you’re asking yourself if you have a problem, you probably do.
10. The body takes about ½ hour to feel the effects of alcohol. If you drink before that time, you may drink too much.
11. Alcohol poisoning occurs when you drink too much alcohol too fast, which can lead to coma or even death.
12. The worst thing to do when a person has had too much to drink is to leave them alone or lying down. They need to be kept awake and moving– and they need medical help.
13. Alcohol-related accidents are the #1 killer of teens.
14. 1.4 million teens a year are injured in some way through an alcohol related accident.
15. A BAL (Blood Alcohol Level) of .1 means you have 12 times more likelihood of being in an accident.
16. A BAL of .2 means you have 60 times more likelihood of being in an accident.
17. You ALWAYS have a choice about whether or not to drink.
18. Binge drinking can lead to permanent brain damage; coma, then death, can happen in less than an hour.
19. Some of the social effects of alcohol are: unprotected sex, pregnancy, STD’s, date rape.
20. Up to 2/3 of date rape cases involve alcohol.
21. There is nothing that will sober you up except time.
22. It takes approximately 1 hour for each drink to be used by the body.

Building A Healthier Breathitt Co. One Step At A Time

By: James Elliott Turner II, Breathitt Co. Health Department

Nature’s Best (3-7-11)

Nature offers many sweet choices for eating well: juicy red cherries, plump purple plums, and orange, luscious tangerines, just to name a few. In fact, all fruits fit into a colorful and healthy diet.

You can enjoy fresh fruits as they come: whole or perhaps sliced. But with minimal work, you can transform fresh fruit into lively snacks, side dishes, desserts and meals. Here are 10 ways to reinvent and rediscover these sweet options.

Grilled fruit slices. Cut apples, pears or peaches into chunks, brush lightly with canola oil and sprinkle with cinnamon. Place on skewers or wrap in foil. Grill on low heat for 3 to 5 minutes.

Peach honey spread. In a bowl, add 1 sliced peach, 2 tablespoons honey and 1/2 teaspoon cinnamon. Mash with a fork until the mixture is the consistency of chunky applesauce. Serve as a topping for pancakes or French toast, or serve it over roast chicken or pork.

Lemon-lime fruit dip. Mix together 1/2 cup low-fat, sugar-free lemon yogurt, 1 teaspoon fresh lime juice and 1 teaspoon lime zest. Serve with pineapple chunks, strawberries, diced kiwi, sliced bananas and grapes.

Frozen fruity pops. In a blender, add sliced strawberries and bananas, 1/4 cup orange juice, and 3/4 cup low-fat strawberry yogurt. Blend until smooth. Pour into 2- to 3-ounce molds or paper cups with sticks placed in the centers. Freeze for 3 hours or until completely frozen.

Romaine and fresh strawberry salad. Combine 2 cups romaine lettuce and 1/2 cup sliced strawberries in a bowl. Drizzle with 1 1/2 tablespoons raspberry vinaigrette dressing and toss well. Sprinkle with 1 tablespoon cashews.

Blueberry-banana smoothie. In a blender, add 2 fresh or frozen bananas, 1/2 cup fresh or frozen blueberries, and 1 cup low-fat vanilla yogurt. Blend until smooth.

Plum salsa. Mix together 1 cup chopped plum, 1 teaspoon dried cilantro, 2 tablespoons chopped onion, 2 teaspoons cider vinegar, 1/4 teaspoon hot sauce and 1/8 teaspoon salt. Serve with roasted or grilled chicken breasts.

Broiled fruit kebabs. Place cubed fruit, such as cantaloupe, pineapple, mango or honeydew, onto skewers. Place skewers on a baking sheet and sprinkle with brown sugar. Broil until slightly bubbly, about 2 minutes on each side.

Berries a la mode. Place 2 cup berries, such as raspberries, blueberries or strawberries, in a baking dish. Sprinkle with 1/8 teaspoon cinnamon and 1/3 cup low-fat granola. Bake at 350 F until fruit is bubbling, about 30 minutes. Top each serving with 1/2 cup fat-free vanilla ice cream.

Mango salsa pizza. Mix together 1 cup chopped red or green bell peppers, 1/2 cup chopped onion, 1/2 cup chopped mango, 1/2 cup chopped pineapple, 1 tablespoon lime juice, and 1/2 cup fresh cilantro. Spread over a 12-inch prepared pizza crust. Bake at 425 F until the toppings are hot and the crust is browned, about 5 to 10 minutes.

By: James Elliott Turner II, Breathitt Co. Health Department

Antioxidants and free radicals (2-28-11)
Antioxidants are found in certain foods that neutralise free radicals. These include the nutrient antioxidants, vitamins A, C and E, and the minerals copper, zinc and selenium. Other dietary food compounds, such as the phytochemicals in plants and zoochemicals from animal products, are believed to have greater antioxidant effects than either vitamins or minerals. These are called the non-nutrient antioxidants and include phytochemicals, such as lycopenes in tomatoes, and anthocyanins found in cranberries.

The effect of free radicals
Some of the degenerative conditions caused by free radicals include:

• Deterioration of the eye lens, which contributes to blindness.
• Inflammation of the joints (arthritis).
• Damage to nerve cells in the brain, which contributes to conditions such as Parkinson’s or Alzheimer’s disease.
• Acceleration of the ageing process.
• Increased risk of coronary heart disease, since free radicals encourage low density lipoprotein (LDL) cholesterol to adhere to artery walls.
• Certain cancers, triggered by damaged cell DNA.

The disease-fighting antioxidants
A diet high in antioxidants may reduce the risk of many diseases, including heart disease and certain cancers. Antioxidants scavenge the free radicals from the body cells, and prevent or reduce the damage caused by oxidation.

The protective effect of antioxidants continues to be studied around the world. For instance, men who eat plenty of the antioxidant lycopene (found in tomatoes) may be less likely than other men to develop prostate cancer. Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and associated blindness in the elderly. Flavonoids, such as the tea catechins found in green tea, are believed to contribute to the low rates of heart disease in Japan.

Sources of antioxidants
Good sources of antioxidants include:

• Allium sulphur compounds – leeks, onions and garlic.
• Anthocyanins – eggplant, grapes and berries.
• Beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley.
• Catechins – red wine and tea.
• Copper – seafood, lean meat, milk and nuts.
• Cryptoxanthins – red capsicum, pumpkin and mangoes.
• Flavonoids – tea, green tea, citrus fruits, red wine, onion and apples.
• Indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower.
• Isoflavonoids – soybeans, tofu, lentils, peas and milk.
• Lignans – sesame seeds, bran, whole grains and vegetables.
• Lutein – leafy greens like spinach, and corn