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| **NOTE** Breathitt Online is not responsible for your using anything in our health articles for your personal gains. As always you should seek your physicians approval when trying any new health treatments. We encourage healthy eating and good exercise. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II 12-16-04 Christmas Safety The Christmas holiday season is a very exciting time. Many activities are conducted with family and friends that make this time very enjoyable. This time of the year can also be stressful, here are some tips that will help make your holiday safe: Security Don’t carry large amounts of cash when shopping. Keep packages in your car out of sight. Be aware of your surroundings. Try to leave the stores in a group and not alone. Use your home burglar alarm systems. Have a trusted friend or neighbor to keep an eye on your home. Children and Pets 10. Poinsettias are known to be poisonous to humans and animals, so keep them well out of reach, or avoid having them. 11.Keep decorations at least 6 inches above the child’s reach. 12.Avoid using tinsel. It can fall on the floor and a curious child or pet may eat it. This can cause anything from mild distress to death. 13.Keep any ribbons on gifts and tree ornaments shorter than 7 inches. A child could wrap a longer strand of ribbon around their neck and choke. 14.Avoid mittens with strings for children. The string can be tangled around the child’ neck and cause them to choke. 15. Watch children and pets around space heaters or the fireplace. Do not leave a child or pet unattended. Store scissors and any sharp objects that you may use to wrap presents out of your child’s reach. Inspect wrapped gifts for small decorations, such as candy canes, gingerbread men, or mistletoe berries, all of which are choking hazards. Reasons For Quitting Smoking, Saving Your Life And Others Around You 1. I will feel healthier right away. * I will have more energy and better focus. * My senses of smell and taste will be better. * I will have whiter teeth and fresher breath. I will cough less and breathe better. 2. I will be healthier the rest of my life * I will lower my risk for cancer, heart attacks, strokes, early death, cataracts, and skin wrinkling. 3. I will make my partner, friends, family, kids, grandchildren and co-workers proud of me. 4. I will be proud of myself. * I will feel more in control of my life. *I will be a better role model for others. 5. I will have more money to spend. 6. I won’t have to worry: “When will I get to smoke next?” or “What do I do when I’m in a smoke-free place?” Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II 12-8-04 10 Tips To Healthy Eating and Physical Activity Start your day with breakfast. Breakfast fills your empty stomach after you had a long night of sleep without food. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, or yogurt with fruit. Get Moving! It’s easy to fit physical activities into your daily routine. Walk, bike or jog. Tale a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day. Snack smart. Snacks are a great way to refuel. Choose snacks from different food groups. A glass of low fat milk, graham crackers, an apple or celery sticks are all healthy snacks. If you eat smart at other meals, cookies, chips and candy are fine for occasional snacking. Work up a sweat. Vigorous workouts, when you’re breathing heard and sweating will help make your heart stronger, give you more energy and help you look your best. Start with a warm up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool down with more stretching and deep breathing. Balance your food choices- don’t eat too much of any one thing. You don’t have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins. Balancing food choices from the Food Guide Pyramid and checking food labels will help you get the nutrients and vitamins you need. Get fit with friends and family. Being active is much more fun with friends and family. Encourage others to join you and plan one special physical activity event like a bike ride, hiking or walking with a group each week. Eat more grains, fruits and vegetables. These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Try whole wheat breads, bagels and pita. Bananas, strawberries, and melons are great tasting fruits. Try vegetables raw or include them in a salad. Join in physical activities at school. Whether you take a physical education class or do other physical activities at school, such as intramural sports, it is a structured way to include physical activity in your daily routine. Choose healthy foods. A healthy eating style is like a puzzle while many parts. Each food is different. Some foods may have more fat, sugar or salt while others may have more vitamins and fiber. What makes a diet good or bad is how foods fit together. Balancing your food choices is important. Make healthy eating and physical activities fun. Take advantage of physical activities you and your friends enjoy doing together. Also select healthy foods that you like. Be adventurous, try new sports, games and other activities as well as new foods, You’ll get stronger, look and feel better. Set realistic goals and don’t try changing too much at once. Building A Healthy Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 12-2-04 How To Keep The Holidays Heart Smart During the Holiday season, we will be surrounded by family, friends and plenty of food. With all the turkey, ham, and sweets, it can be very difficult to maintain a balanced diet. Here are five tips for smart eating during the holidays: Think about the low fat recipes and foods you enjoy. Try to incorporate as many of these types of food as you can into your holiday festivities recipes. Look for recipes on the internet or at the Breathitt Co. Library for heart-healthy recipes that you can try. Beware of the empty calories found in alcoholic drinks. The alcohol found in one drink contains about 100 calories. Add to that any sugars, starches and you can fill up on a lot of empty calories. Try alcohol free alternatives, such as apple juice, grape juice, and water with a twist of lemon. And best of all, if you avoid alcoholic drinks, you don’t have to worry about a designated driver. Pay attention to your “party position.” Don’t stand next to the table with all of the snacks when talking to friends. You need to stand away from the table and move to the other end of the room . That way, you’ll be less tempted to nibble on food all night. Look for fresh fruits and vegetables. If possible, always keep in mind your 5-A-Day pledge. Add fruits and vegetables to your plate, and if you snack throughout the night, choose fruit. Avoid sour cream dip, chips, and salad dressings. Balance and plan. If your like the rest of us, you will be tempted during an evening party with high fat, high calorie goodies. Prepare by eating oatmeal for breakfast and have a low fat, low calorie lunch. Remember that skipping a meal is not a good idea because your body just slows its metabolism. Instead eat a smart and balance your calories each day. Beware of the 75% group. Stay away from the foods in which 75% or more of the calories are from fat. While the fat in some foods can be heart healthy, most high fat foods are also high in calories. So these kinds of foods should be consumed only in limited quantities. Here are some examples of these “high fat heavies”: avocado, olives, beef, ribs, sirloin, hamburger, coconut, bologna, salami, coleslaw, sour cream, cream cheese, nuts, peanut butter, pork sausage, ham, bacon, pork, pumpkin seeds, sunflower seeds and sesame seeds. New Gift Ideas for the Holidays If you are tired of contributing to the unwanted gift box, why not try a new approach of gift giving this year. Forget about buying sweaters and give your family the gift of health and fitness. Here are some exercise-related gift giving ideas that should please almost everyone on your shopping list. 1. An exercise bike or a set of weights 5. A new pair of running shoes. 2. A subscription to a health/fitness magazine. 6. A selection of workout videos. 3. An exercise mat. 7. Workout clothes or a gym bag. 4. A membership at the local fitness club. 8. A low fat cookbook. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 11-24-04 People With Arthritis Should Exercise The importance of physical activity in our lives and for our health cannot be overstated, especially for those living with arthritis. Exercise benefits your joints by reducing stiffness and pain. Exercise also builds and strengthens muscles around the joints and improves flexibility. Here are the 5 exercise tips for people with arthritis. Before beginning an exercise program, people with arthritis should first discuss exercise options with their doctors. Most doctor recommend exercise for their patients, and many people begin with easy range of motion exercises and low impact aerobics. People with arthritis can participate in a variety of, but not all sports and exercise programs. It is best to find a physical therapist that has experience working with people who suffer from arthritis. Walking is a favorite exercise among most, but it always good to mix up your routine. Consider these options to help keep your walking routine interesting: *Change your locations. If you normally walk in a neighborhood, try out the park or track. *Find a partner. Having a regular partner can be a social outlet, a boredom reliever and commitment reinforcer. It is important to include flexibility training with your exercise program because it helps relieve contractures. Contractures are joints that remain partially contracted even when they’re not in use. As a result, this shortens muscles around the joint making it less strong and unable to absorb the shock and stress of the movement. Contractures also reduces circulation to muscles, decreasing the supply of oxygen and nutrients. Exercising in a pool, known as aquatics, has significant health benefits for a person with arthritis. The soothing warmth of the water makes it an ideal environment for relieving arthritis pain and stiffness. Aquatics will also improve the range of motion in joints affected by arthritis. While your exercising, there are some important tips you can use to make sure you have a safe, effective workout that benefits your arthritis and doesn’t make it worse. *Don’t hurt. Exercise at a comfortable, steady pace that allows you to speak to someone without running out of breath. Exercising at this pace gives your muscles time to relax between each repetition. *Breathe while you exercise. Don’t hold your breath. Exhale as you perform the exercise, and inhale as you relax between repetitions. Counting out loud during the exercise will help you breathe deeply and regularly. *Be alert for “warning signs.” Stop exercising right away if you have chest tightness, severe shortness of breath, feel dizzy, faint or sick to your stomach. Contact your doctor immediately. Pain is a warning signal that something is wrong. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 11-18-04 Thanksgiving Safety Tips The Thanksgiving holiday means food, food and more food for most American families. It also means a long day spent in the kitchen. Here are some safety tips to help ensure that you and your family has a safe holiday season. When purchasing your food, pick up perishable items last, check sell-by dates and look at the meat to confirm freshness. If buying frozen meat or seafood, look out for ice an crystal that means the food has been frozen for along time, or thawed and refrozen. Also, put meats, poultry and fish in separate bags so leakage can’t contaminate any other food. Check cans for dents or rust. Check eggs for cracks or dirt. When you get your groceries home, get cold foods into the refrigerator or freezer quickly, and make sure that your fridge is as cold as it need to be (40 degrees Fahrenheit, 0 for the freezer. Meats can be left in the store packaging for a day or two in the fridge as long as they are not dripping onto or near any other food. When preparing your meal, make sure to clean cutting boards, utensils, surfaces and your hands after preparing meats so drippings do not contaminate any other food you prepare. Wash can lids before opening them. Also, be sure to wash all fruits and vegetables that you are preparing, regardless of whether they will be cooked. Keep food at the proper temperature. Don’t thaw meat at room temperature-thaw either in the refrigerator overnight, under cool running water or in the microwave. Keep foods until you are ready to use them. Make sure meats reach the proper temperature while cooking – 180 degrees for a whole turkey. Once a meal is cooked, it should be eaten or refrigerated within 2 hours. If you have leftover store them in shallow covered containers to hasten cooling. Meats should be cut into slices of 3 inches or least, and stuffing should be removed from the turkey when stored. Eat leftovers within 3 days. Gravy should be used within 2 days. If anything looks or smells suspicious, throw it out. With fire –wise common sense, you can make sure tragedy does not come between you and the festive holiday that you have planned. Follow these fire prevention tips to help you and your family have a safe and happy Thanksgiving. Keep your family and overnight guests safe with a working smoke detector on every level of the house, in every bedroom, and in the hallways. Test smoke detectors monthly and replace batteries at least twice a year. Overnight guests should be instructed on the fire escape plan and designated meeting place for your home. Have a fire extinguisher available not more than 10 feet from the stove, on the exit side of the room. Start holiday cooking with a clean stove and oven. Keep the kitchen off – limits to young children and adults that are not helping with food preparations to lessen the possibility of kitchen mishaps. Cook on the back burners when possible and turn pot handles in so they don’t extend over the edge of the stove. Never leave cooking unattended. If you must leave turn off the stove. Keep Thanksgiving decorations and kitchen clutter away from sources of direct heat. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 11-11-04 Myths and Facts about Physical Fitness We all know that exercise is an important component of a healthy lifestyle, but many people are confused about how to structure their workout regimen, or don’t know which type of exercise is right for them. As a result, they tend to avoid exercising, which can put them at risk for many serious health conditions, including obesity, diabetes, and heart diseases. 1.Myth: No pain, no gain. Fact: Becoming fit is a long-term process, and the signs of progress can take time. If you are experiencing anything more than a mild burning sensation in your muscles once you have finished exercising, you are probably doing damage to your muscles. Rather than using pain as a gauge of your progress, you should start keeping an exercise log. Track your progress by monitoring your time, distance, reps, or intensity. 2. Myth: I need to workout seven days a week to gain any benefits from exercise. Fact: You don’t have to live at a gym in order to enjoy the health benefits of exercise. The American Heart Association recommends that people should engage in 30 to 60 minutes of physical activity most days of the week in order to gain health benefits. If you can’t fit your workout into a single session, try doing three shorter workouts of 15 minutes each. Go for a fifteen-minute walk in the morning, another during your lunch break, and another after dinner in the evening, for example. 3. Myth: Exercising lets me eat anything I want. Fact: In addition to exercise, you must also carefully monitor your calorie intake and nutritional value of foods you eat each day. The National Heart, Lung, and Blood Institute recommend that women consume 1,800 calories a day and men consume approximately 2,500 calories a day. To lose one pound of fat, you need to burn 3,500 calories through physical activity. A healthy eating plan should consist of fresh fruits and vegetables, whole grain products such as breads, oatmeal, whole-wheat pasta, low fat dairy products and lean meats such as chicken and fish. 4. Myth: I only need to focus on one type of exercise. Fact: There are three components to a well-balanced routine; strength training, flexibility training, and aerobic exercise. Strength training, such as lifting dumbbells or using weight machines, helps build stronger muscles, which helps to protect and stabilize your joints. Flexibility training, which includes yoga, helps to extend the range that you can bend and stretch your muscles, ligaments and joints. Aerobic exercise, including walking and bicycling, increase your heart and breathing rates, which helps strengthens your heart, lungs and circulatory system. 5. Myth: I too old to workout. Fact: You are never too old to work out. People can participate in regular exercise as any age, as l long as they choose an exercise program that is suited for their current age and health condition. Participating in a regular exercise program can help older people increase their flexibility, strength and help ward off depression. Be sure to consult with your family physician before beginning any exercise routine, especially if you have been physically inactive for a long period of time or have conditions such as diabetes or heart disease. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 11-9-04 Top 10 Tips For Preventing Colds And Flu The cold and flu season is rapidly approaching. There are some measures that you can take to prevent yourself from getting the common colds. Here are tens tops for boosting your immune system – the best defense for the common cold. 1. Eat lightly, a diet of fruit and include plenty of foods rich in vitamins A and C, such as citrus fruit, dark blue and red berries, mangoes, apricots, carrots, beetroot, green peppers and greens. 2. Avoid sugar, and mucous forming and fatty foods such as dairy, excess bananas, meat and white flour products (bread, pasta, etc.) 3. When you’re below par, avoid stimulants such coffee and alcohol. These all increases stress, which can depress your immune system. 4. Drink at least 8 large glasses of water per day. One way to remind yourself is to have a 1.5 or 2 liter bottle of mineral water always with you and finish the bottle before the end of the day. It’s useful to decant some into a small water bottle to carry around with you. 5. Make sure you get optimum levels of vitamins and minerals every day by taking a good quality multi-supplement with your breakfast. 6. Vitamin C helps maintain a strong immune system. Most animals make their own vitamin C in large amounts when their ill, but humans are unable to make vitamin C. Take extra amounts when you are surrounded by people with colds or with the flu. 7. Herbal supplements such as Echinacea, Olive Leaf Extract and Cat’s Claw are particularly helpful for maximing immune function. 8. Colostrums are especially beneficial for prevention and cure of colds and the flu, as well as being helpful for allergies, digestion. It’s also good for infants. 9. Get plenty of fresh air and breathe deeply. Thus helps the lymphatic system to move your protective immune cells around the body. 10. Get enough relaxation, rest and sleep. It’s during sleep that your body repairs itself. Americans Getting Taller, Heavier Americans are getting a little taller and a lot heavier. Adults are roughly an inch taller now than the early 1960’s, on average, but nearly 25 pounds heavier, according to the Center For Disease Control. In 1960-62, the average man weighed 166 pounds. By 2003, the average had reached 191 pounds. Similarly, the average woman’s weight rose from 140 pounds to 163 pounds. The average man is now about 1 inch taller to about 5 feet 9.5. The average height of a woman went from just over 5 feet 3 inches to 5 feet 4 inches Building A Healthier Breathitt Co. One Step At A Time By; James Elliott Turner II, Breathitt Co. Health Department 10-25-04 Halloween Safety Tips Trick or treating should be one of the greatest adventures in a young child’s life. Children can get dressed in scary costumes and go door to door asking for candy from their neighbors or at local stores. It should be a fun time, without trouble and pain, so following some easy tips can keep your child safe every Halloween. *Children should go out during daylight hours unless accompanied by a responsible adult. To be safe, always have an adult to go with them. If you can’t take them, see if another parent or a teen-aged sibling can go along. *Plan a safe route so parents know where their children will be at all times. Set a time of their return home. Make sure that your child is old enough and responsible enough to go out by themselves. *Remind your children not to cut through back alleys and fields. Make sure they know to stay in a populated place and don’t stray off. Stay in well-lit areas. Stop only at familiar houses in your own neighborhood unless accompanied by an adult. *Small children should never be allowed to go out alone on Halloween. Make sure an adult or older sibling is always with them. *Instruct your children not to eat any treats until they bring them home to be examined. *Treating your kids to a spooky Halloween dinner will make them less likely to eat candy they collect before you have a chance to check it for them. *Instruct your child to never go into the home of a stranger or get into their vehicle. *Make sure your child carries a flashlight, glow stick or has reflective tape on their costume to make them more visible to motorists. *Help your child pick out or make a costume that will be safe. Make it fire proof, the eyeholes should be large enough for good peripheral vision. *If you set jack-o-lanterns on your porch with candles in them, make sure that they are far enough out of the way so that kids costumes won’t accidentally be set on fire. Always notice the yard setting, watch for extension cords, flowerpots, etc. *Make sure you set a time they should be home by. Make sure they know how important it is for them to be home on time. *Know what other activities a child may be attending, such as parties at schools. *If your child is carrying a prop, such as a knife or pitchfork, make sure the tips are smooth and flexible enough not to cause injury. *Kids always want to help with the pumpkin carving. Small children shouldn’t be allowed to cut the top or the face. There are many kits available that come with tiny saws that work better than knives are safer, although they can cut you as well. Have a happy and safe Halloween from the Breathitt Co. Health Department. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 10-7-04 Walking; The Miracle Exercise What if there were a miracle pill that if you took every day it would give you a 20% less chance of getting breast cancer, a 30% less chance of getting heart disease, and 50% less chance of diabetes. It would also give you more energy, improve your self-esteem, help you live longer and healthier. Wouldn’t you insist that your children, parents, friends and loved ones take the pill? Unfortunately, there is no such pill but we could receive the same benefits by simply putting on our shoes and walk 30 – 60 minutes a day, 5 –6 days a week. According to the most recent health studies published, you can live longer and healthier by making a choice to include walking in your daily routine. Results from a 20-year long Nurse’s Health Study have shown significant decreases in occurrence of breast cancer and Type II diabetes in women who engaged in brisk walking or other vigorous exercise for five to seven hours a week and as little as three hours a week for heart disease reduction. In this study, brisk walking was defined as 3-3.9 miles per hour or 15-20 minutes per mile. This is really just a purposeful stroll for most people. It’s never too late to start walking. You can reduce your weight and chances of getting a disease at any age. Walking also helps maintain your bone density and prevent osteoporosis as well. Studies have shown a decreased risk of death in older men and women who walk regularly, so I would recommend to everyone to start walking regularly today. Exercise and Blood Pressure Blood pressure is the force of blood pushing against blood vessel walls. It’s measured with a gauge and rubber cuff that is placed around the arm and inflated. Two numbers are recorder. The first number is the systolic pressure and reflects the pressure of the blood against the artery walls when the heart contracts or beats. The second number, the diastolic pressure, is the pressure against the artery wall when the heart is resting between beats. High blood pressure means the heart is straining to pump blood. Exact causes of high blood pressure are unknown. However, contributing factors include having a family history of high blood pressure, being overweight, having a sedentary lifestyle and stress among others. Exercise can play a role in prevention or control of high blood pressure by reducing stress and controlling weight. Regular aerobic exercise can reduce systolic and Diastolic pressure by 10mmHg in individuals with mild hypertension. The American College of Sports Medicine recommends aerobic training 4-5 times a week for 30-60 minutes. Weight training should involve low weights with a high number of repetitions. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 9-30-04 Always Warm-up and Stretch Flexibility is an important area that is all too often neglected. Flexibility can be defined as the ability to flex, extend the body’s joints through their extended range of motion without loss of strength. On the flip side, you can also be too flexible; increasing the probability of muscle tears and pulls. Most people get stiffer with age as muscles and tendons tend to get shorter with disuse. The remedy for this stiffness is to be more active and use some of the techniques described below. This flexibility though cannot be achieved overnight, and it takes time to achieve. Now that we know the importance of flexibility, we can look at ways to increase it. In simplest terms, the best way to increase your flexibility is to stretch. Contrary to what many people think, warm-up and stretching isn’t the same thing. Before stretching, it is extremely important to warm-up. Stretching a cold muscle could lead to injuries, including tears. Five to ten minutes of a light cardio exercise can help warm up the muscles and get your body ready to workout. A warm up is thought to improve the body’s range of motion and prevent soreness. Warming up means loosening the muscles and raising the body temperature and heart rate gradually to prepare the body for exercise. How you stretch is always very important. The effective and safest stretches are gentle and static, which is performed without any straining or bouncing. The idea is to get into a position where you can feel the stretch but no pain. It consists of slowly moving in to your extreme range of motion and upon reaching the desired tension and holding it for a certain amount of time. Relax, and repeat the stretch if needed. It is important to avoid any jerky movements, which could lead to injury. Rather than following a long routine of stretching exercises to be performed daily, it is much more efficient to go with a moderate program of stretches to be done on alternate days. Such a program has the best chance to be maintained, something essential for success. Stretching after you workout will also reduce soreness and injury. An additional component in flexibility and gaining better control of your body is learning muscle control such as with the very popular Yoga. Did You Know? 440,000 People Die Each Year In The U.S. From Smoking(not including chewing) *Cancers 159,600 Deaths *Fetus and Infants 970 Deaths *Secondhand Smoke 38,000 Deaths *House Fires Set By Cigarettes 980 Deaths *Heart Diseases 142,600 Deaths *Respiratory Diseases 98,000 Deaths All numbers are rounded. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt County Health Department Top 5 Reasons To Include Dairy In Your Diet 1. Tastes great while you lose weight. More than half of Americans (55%) say giving up their favorite foods is one of the biggest weight loss obstacles. Dairy foods are one of Americans’ favorites (67% love them and say that dairy products are their favorite foods.) and you can enjoy them while you lose weight. Researchers shows that when cutting calories to lose weight, 3 servings of 1% milk, low fat cheese or low fat yogurt each day actually help people burn more fat and lose more weight than just cutting calories alone. 2. Lose weight with dairy for better overall health. Recent research showed that adults who ate at least three servings of milk, cheese, or yogurt a day on a reduced-calorie diet lost more body weight and body fat than those who just cut calories or cut calories and took calcium supplements. Also included in this study, those who ate dairy products within their weight loss plan lost 70% more weight and 64% more fat than those who just cut calories. If you are overweight, the Centers for Disease Control and Prevention recommends you lose body weight to improve your health and help reduce the risk for diabetes, heart disease and other chronic disease and conditions. 3. Dairy provides a powerful package of nutrients. Milk, cheese, and yogurt provide a unique combination of 9 nutrients, calcium, protein, potassium, phosphorus, vitamins A, B12 and D, riboflavin, and niacin- that can boost the nutritional quality of your overall diet and provide important benefits. 4. Helps to target the stomach. Nearly 95% of Americans target their stomach area more than any other area for weight loss. Research indicates including 3 daily servings of milk, cheese, or yogurt in a reduced – calorie diet may help lose more weight and burn more fat in the tummy region – scientists suggests that the mix of nutrients found in daily foods, especially calcium, may be responsible for helping the body break down and burn fat. 5. Maintain muscle, burn fat. Research also suggests that eating 3 servings of mile, cheese or yogurt as part of a reduced calorie weight loss plan maintains and preserves more lean muscle, while calcium in dairy products combined with components in dairy protein may work together to preserve lean muscle mass while losing fat. Did You Know? · More than 60% of U.S. adults do not engage in the recommended amount of activity. · Approximately 25% of U.S. adults are not active at all. · The leading causes of deaths among Kentuckians are #1 tobacco use and #2 lack of exercise/poor exercises #3 alcohol use Chronic disease costs the U.S. $655 billion in healthcare costs · In 2004, 1.5 million people will suffer a heart attack in the U.S., 500,000 people will die Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt County Health Department 9-18-04 Exercises For Back Pain If you live a somewhat active lifestyle, you’re a candidate for back pain. Back muscles can become tensed or strained from sudden twisting or overloading during activity, or they may pull or tear, go into spasm and cause intense pain. Fortunately, most simple backaches go away within a few weeks, with or without treatment. Workouts that strengthens the back and stomach muscles can help prevent back pain. While it may be easier to lie on your back and do sit-ups, people with back pain would be much better off doing back extension exercises. A controlled study of 38 women, with the average age of 68, with chronic back pain was conducted in 2003. The results found that back extensions exercises could decrease back pain and increase their range of motion. Before going through the back extension exercise program, the 18 women with back pain had weaker back extension back muscles than the 20 healthy women involved in a community adult fitness program. This confirms the notion that many back pain sufferers have weaker back extension strength than healthier people without back pain. After two months of back extension exercises, about twice a week for 20-minute sessions, the back patients showed significant improvement in back strength and the their range of motion was equal to the active women. While the women in this study were in their 60’s and 70’s, the same principles apply to any adult with chronic back pain. If you have a bad back, it is recommended by back specialists to slowly rehabilitate the muscles for four weeks before attempting any intense workouts. To decrease the strain on your back, try these exercises: Lie on your back with knees bent and feet flat on the floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees to your chest. Place both hands under your knees and gently pull your knees to your chest. Do not aise your head or straighten your legs as you lower them. Hold for 2 seconds. Do 5 repetitions several times a day. Lie on your stomach and place your hands under your shoulders with your elbows bent and push up. Raise the top half of your body as high as possible, keeping your hips and legs flat on the floor. Hold for 2 seconds. Repeat 10 times several times a day. Stand with your feet apart. Place your hands in the small of your back. Keep your knees straight. Bend backwards at the waist as far as possible and hold for 2 seconds. Repeat several times a day. By: James Elliott Turner II, Breathitt Co. Health Department 9-11-04 Tips On How To Control Our Weight Fifty-four percent of Americans are overweight. If you are overweight, you have a higher risk of heart disease and strokes even if you have no other risk factors. But the good news is that some types of diets can help lower your heart disease and stroke risk by losing 10 to 20 pounds. Work with your doctor or a registered dietician to set up a sensible program of eating and exercise that will help you reach and maintain a healthier weight. Better eating habits can help you reduce one of the major risk factors for heart attack-high blood cholesterol. When selecting foods, it is important to remember the amount of total fat, saturated fatty acids, cholesterol and sodium these foods may add to your daily menu. Choose foods low in saturated fatty acids, cholesterol and sodium. Reading labels and ingredient statements is a way to discover what is contained in a product. Each of the basic food groups supplies different combinations of nutrients, vitamins and minerals. Let caloric needs and a healthy appetite be your guide, and always keep in mind that variety is the key to good nutrition. The basic food groups and recommended servings are these: Lean meat, poultry and fish (no more that 6 oz. cooked per day) Vegetables and fruits (5 or more per day) Skim milk and low-fat dairy products (2-4 per day) Breads, cereals, pasta and starchy vegetables (6 or more per day) Fats, oils, nuts, and sweets (use sparingly) Five Things We Can Do To Improve Our Nutrition These slight changes in our diet can prove to have great long-term health benefits. These simple tips can help you lose those unwanted pounds, fight against certain types of diseases or just to alter your diet. Eat a healthy, low-fat breakfast each morning. Focus on grains, fruits and dairy. Try to eat at least 5 pieces of fruit a day including an apple. Aim for at least six servings of grains each day for example whole wheat bread, oatmeal, grain corn, popcorn, brown rice are good examples of grains to include in a healthy diet. Go to your local grocery store, select one vegetable that you haven’t had in one year. Prepare that vegetable with your next meal. Go to your local grocery store and purchase a fruit you never had before. Expand your nutritional taste buds. Consume one more vegetarian meal than you did last week. “Get Moving Kentucky” is kicking off Monday September 13th at Douthitt Park. If you have any questions or comments contact James Elliott Turner at 666-5274. -------------------------------------------------------------------------------- Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt County Health Department 9-5-04 Walking Is A Lifetime Exercise Walking is a good exercise for people of any age, fitness level, body build, energy level, etc. Walking is very inexpensive. All it takes is a good pair of walking shoes and a little bit of effort. You can just about walk anywhere and your risk of injury compared to other exercises is very minimal. Walking can be as low impact or intense as you make it and walking has great benefits. After about two weeks of walking daily, your blood pressure will begin to drop. With another week or two of walking as an exercise, unless you increase your fat intake, cholesterol counts are lowered. With each month of walking, your heart and lungs will become stronger and more efficient. Your resting pulse rate decreases and your bones become stronger. If you keep walking and don’t change your diet you could lose a pound or two per month. By reducing your calorie intake slightly while continuing to walk daily, you could lose even more. You burn calories when you walk. The faster you walk, the more calories you burn in a set time period, when you walk slowly, your body uses fat for fuel. If you walk too quickly, your body will turn to other sources of enegry. After you exercise, your metabolism will stay slightly higher for a few hours and your body will burn more calories. As your lean muscle mass increases your body will burn even more calories. If you continue to walk, your chances of maintaining your weight loss is improved. Research has shown that 90% of people who walked regularly kept off lost weight while only 34% of the non-walkers maintained their weight loss. Exercise can be our path to the fountain of youth. As walking tones our muscles, you will seem younger, stronger and leaner. A lot of what we have always considered signs of aging; loss of strength, increased body fat, decreased energy, has now been shown to be merely signs of inactivity. Walking is a great creativity booster because walking tends to relax the brain. Walking and talking also seems to go hand -in- hand. It’s a great way to get to know someone else. If you can talk while you walk, that’s a good sign that your getting in better shape. Before you start any walking program, it’s always good to set achievable goals and make a commitment to follow the program. Like all goals, your program should be written with measurable results. A reasonable goal would be to walk 30 minutes, at least three times weekly at 60% to 80% of your maximum heart rate. If you have been inactive, start slow and pick up the pace gradually until you have a feeling of exertion during your walk and somewhat fatigued at the end of the workout. You may want to check with your local doctor before you start walking or any other form of exercising. By: James Elliott Turner II, Breathitt County Health Department 8-28-04 Exercise Helps You Work Efficiently We would all like to work more efficiently and have more energy at work. Sometimes people think of exercise as something that can only improve their physical health and appearance. Exercise can also help you improve your work performance by improving your mental productivity. Most of the work we do is more mentally challenging than physically challenging and that can lead to “being stressed out” Too often we turn to artificial means like coffee, cigarettes and alcohol to keep us going. There are better ways to find the extra energy we need. Exercising is the most inexpensive but effective way to beat stress while improving our total health. Some may think that exercise is tiring, maybe be even excessively tiring. To the contrary, a reasonable amount of exercise, done consistently, actually will improve your energy level especially if you have a sedentary job. If we exercise, our brains release chemicals called endorphins that will give us more energy. Consistent exercise seems to help people feel more energetic. Researchers think walking improves circulation and increases oxygen delivery, while reducing anxiety and depression, making us feel better. You may even find that you sleep better at night when you move your body consistently during the day. Better sleep will contribute to even more energy at work. It’s safe to say that as little as 15 or 20 minutes of exercise a day, whether it is walking or weight training, will increase your mental productivity. Here is an experiment you can try that should prove the point. The next time you are working and feeling drowsy, don’t reach for a cigarette, the coffeepot, or a place to nap. Instead, take a 15 or 20 minute walk or try some vigorous calisthenics. Then take a couple of minutes to relax before going back to work. You should feel energized. Even thirty seconds of simple stretching itself can help you get back to your task with greater vigor. So the next time you’re “mentally tired” or “stressed out”, take a short walk instead of a short nap. Your increased energy level will surprise you. The Breathitt County Health Department is teaming up with the Breathitt County Extension Office for the second annual “Get Moving Kentucky”. “Get Moving Kentucky” is a program and contest that is designed to get you moving. All who participate are eligible for prizes. Contact James Elliott Turner at 666-5274 for more information. Building A Healthier Breathitt Co. One Step At A Time By; James Elliott Turner II, Breathitt Co. Health Department 8-20-04 Exercise: The Fountain Of Youth Stress is a proven factor in making people age quicker which makes people look older. Have you ever noticed how much older you look when you are stressed out? By taking care of yourself physically, exercising, and learning a deep relaxation technique can actually make you appear and feel younger with new energy When you are worried and or/stressed, extra demands are placed on your body. This increases your need for good nutrition and sleep. Many scientists believe adequate sleep and good nutrition can combat the negative effects stress can have. Another potent weapon against stress and its aging effect is exercise. A regular program of aerobic exercises will: *Make you feel younger, more youthful *Increase energy levels *Improve self-esteem *Clear your mind *Relax tensed muscles, thus making you look younger. Deep relaxation makes you feel calm and refreshed. It is difficult to feel stress when your body is relaxed. In a mere 20 minutes per day, you can trade tension for relaxation while looking and feeling younger in the process. Exercise and rest is better than any anti-aging pill you can buy. By exercising regularly, you will change your mood, improve self-esteem, improve relationships and perform better at your job. The Center for Disease Control recommends that adults get 30-45 minutes of exercise five to six days a week. For a person that has been inactive for years or just recovering from an injury, 30 minutes may seem like a long time to exercise. If you have been inactive, you must start slow and build your intensity over time. Start out walking 5 minutes a day and as you build your stamina and as your body gets stronger, then you can increase your exercise time. Remember, this is not a one-month program; this should be a lifetime commitment to physical fitness on building or maintaining a healthier you. Here are some benefits of exercising daily Reduce the risk of premature death Reduce the risk of developing and or/dying from heart disease Reduce high blood pressure or the risk of developing high blood pressure Maintain a healthy body weight or lose unwanted pounds Increased muscular strength Enhanced work, recreation and sport performance Reduce depression and anxiety Positive changes in blood pressure Improves balance, and functional ability in older adults Improves your appearance, make you look and feel younger Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 8-13-04 Finding the Motivation to Exercise We all should know that exercise benefits the human body in many ways. From reducing the risk of heart disease, weight management, controlling cholesterol, diabetes and high blood pressure levels to boosting energy levels and ever managing stress. Exercise can not only save our lives but exercise can also drastically improve your self-confidence. According to the Surgeon Generals Report on Physical Activity and Health, higher levels of physical activity are associated with lower mortality rates for both older and young adults. Even those who are moderately active on a regular basis have lower rates of mortality than those who are least active. The Center for Disease Control reports that Kentucky is the least active state in the U.S. Only 29% of Kentuckians meet the physical activity recommendation of exercising 5 or 6 days a week for more than 30 minutes a day. Even less, 22% of Kentuckians meet the national average of vigorous physical activity on more than 3 days a week. Too busy to exercise? Incorporate exercise into your daily routine. Take the stairs at work. Park farther away from the grocery store. Perform more household chores. These small changes can have excellent long-term health benefits. Make time to exercise. Most of us are extremely busy in our day-to-day activities, but we need to set aside 30 to 45 minutes everyday for exercise if possible. Let’s Get Started Make time for exercise. Get up a half hour earlier, walk during lunch or turn off the television in the evenings. Make it fun. Choose activities that you enjoy. Gardening and walking are the two most popular forms of exercise among adults. Start slowly and work up to exercising 3-5 times a week for 35-60 minutes. Be creative. Instead of calling a friend, arrange to get together for a walk and talk once or twice a week. Set fitness goals. Commit to walking or running a certain distance in one month, three months or six months. Work on increasing the number of laps you swim each day. The Breathitt Co. Health department is starting a 30-mile per month club for all of Breathitt Co. All you have to do is walk, jog or run at least 30 miles a month and keep a log of your activity. Contact James Elliott Turner t 666-5274 for more information. Building A Healthy Breathitt Co. One Step At A Time 8-6-04 By: James Elliott Turner II, Breathitt Co. Health Department 101 Benefits of Exercise 1. Enhances your immune system 2. Increase your self-confidence and self-esteem 3. Improves digestion 4. Helps you sleep better 5. Gives you more energy 6. Healthy complexion 7. Improves your body shape 8.Burns extra calories 9. Tones and firms muscles 10. More muscle definition 11. Improves circulation 12. Lifts your spirits 13. Reduces tension and stress 14. Makes your limber 15. Lose and keep weight off 16. Builds strength 17. Improves endurance 18. Increase lean body tissue 19. Improves appetite 20. Alleviates menstrual cramps 21. Increase metabolic rate 22. Improves muscle chemistry 23. Improves coordination 24. Improves your posture 25. Can ease back problems 26. Lowers blood pressure 27. Lowers resting heart rate 28. Increase muscle size 29. Improves liver function 30.Your body to utilize nutrients 31.Strenghting the heart 32. Improves blood flow 33.Body can burn more fat 33. Improves oxygen in body 34. Can eliminate varicose veins 35. Can burn more calories 36. Reduce stroke risk 37. Strengthens your bones 38. Increase the weight of heart 39. Increases heart size 40. Improves heart function 41. Deters heart disease 42. Decreases cholesterol 43. Decreases triglycerides 44. Increases total hemoglobin 45. Decrease osteoporosis 46.Improves bone metabolism 47. Can remove lactic acid 48. Increases lung capacity 49. Improves breathing 50. Make you look younger 51. Increase open capillaries 52. Improves cardiovascular systems 53.Improves blood flow to muscles 54. Improves respiratory systems 55. Alleviates depression 56. Help you relax quickly/completely 57. Reduces anxiety and tension 58. Enhances clarity of mind 59. Increase strength of ligaments 60. Improves strength of tissues 61. Improves emotional stability 62. Improves the way you feel 63. Increases efficiency of sweat glands 64. Stay warmer in cold environments 65. Helps lower body temperature 66. Improves body composition 67. Increases bone density 68. Improves agility 69. Decreases fat tissue 70. Instills a positive attitude 71. Alleviates constipation 72. Improves efficiency utilizing oxygen 73. Enables you to meet new people 74. Socialize and get in shape at same time 75. Helps you move past self-imposed limitations 76. Gives you a greater appreciation of life 77. Enjoy all types of physical activity 78. Makes your clothes fit better 79. Makes it easier to exercise regularly 80. Improves athletic performance 81. Gives you a greater desire to fully participate in life as a result of increased confidence 82. Improves the whole quality of life 83. Add years to your life 84. Greatest tune-up for your body 85. Reduces joint discomfort 86. Increases range of motion 87. Improves concentration 88.Gives you a feeling of control over your life 89. Increases range of motion 90. Decreases appetite when your workout 91. Brings color to your cheeks 92. Energizes the body 93. Gets your mind of minor irritations 94. Feeling of accomplishment 95. Reduces boredom 96.A wonderful way to enjoy nature 97. Increases the body’s awareness 98. Increases your ability to solve problems more easily 99. Gives you a clear perspective of ideas, issues, problems, and challenges 100. Reduces blockages and limitations in thinking. 101.Helps save money on doctor bills Building A Healthier Breathitt Co. One Step A Time By: James Elliott Turner, Breathitt Co. Health Department 7-28-04 Active Living More than 60% of American adults do not get the recommended 30 minutes of physical activity a day and 25% of American adults aren’t physically active at all. People of all ages can greatly improve their health if they will move more and eat less by making two small daily changes. *Take 2000 more steps every day (about 1 mile) *Eat 100 fewer calories everyday (about a pat of butter) 2000 more steps a day By walking extra 2000 steps a day may take a little more effort or be a goal you work toward over several weeks. With every extra step you take, your making a choice to improve your health. Making changes in your daily routine by walking more will cut your chances of heart attack, stroke, obesity, diabetes, and cancer considerably. Healthy Eating More than 120 million Americans, or 64.5% of the adult population, are overweight, and almost 59 million, or 31% are obese. In Kentucky, 38.5% of the total population is overweight and 24% of Kentuckians are obese. Just as you make a small increase in your physical activity to successfully manage your weight, it’s important to make small decreases in the total amount of calories you eat each day. The plan for eating less is just as simple as the plan for moving more. Simply cut 100 calories for your daily eating pattern – every day. Your body won’t even notice and you won’t feel hungry. Stop Mosquitos Before they start With the arrival of summer time comes the arrival of mosquitos and we’re all familiar with the problems that mosquitos can cause. Here are some simple tips that may help reduce the mosquitos population around your home. The following are places where mosquitos love to live. 1. Repair faucets and sprinklers 2. Change the water in birdbaths daily 3.Keep ponds free of vegetation and stock with fish 4. Dispose of old tires and applications 5. Empty water in flowerpot saucers and fill in puddles 6. Change water in birdbaths once a week 7. Maintain gutter systems 8. Chlorinate pools and keep pet water fresh If you have any questions or comments contact James Elliott Turner, Breathitt Co. Health Department, at 666-5274 or 666-7755. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 7-21-04 Tips for parents and students on starting the school year The beginning of a new school year can be the start of a journey toward success if parents, students and teachers work together. Back to school often means changes for children and families. Making smooth transitions between home, programs and schools can help children feel good about themselves and teach them to trust other adults and children. Helping children adapt to new situations can ease parents’ minds and give them a chance to become involved in their children’s education. Going to school is an exciting opportunity for children to learn and grow. Parents and early childhood professionals both share a role in making children feel safe and secure as they move to their new educational settings. Of course, such milestones in children’s lives can cause anxiety. Strengthening the ties between schools and families will help create smooth transitions for adults and children both. How parents can help: *Be enthusiastic about the upcoming change. If you are excited and confident, your child will be excited and confident. *Prepare yourself. Take note of how your child reacts to separation. If possible, visit the school with your child. Introduce your child to their new teacher in advance. *Children and parents love routines. Start daily routines that will add to continuity. Let your child become involved with packing lunch or laying out school clothes. Set aside a specific time for homework every night. If your child completes homework assignments away from home, plan to review the work at a set time every night. Also, begin an earlier bedtime several weeks before school. *Put aside extra time, particularly on the first day, on discussing school topics, routines, class schedule, etc. *Always say goodbye to your child. Be firm, but friendly about separating. Never ridicule a child for crying, always be supportive. *At the end of the work day, put aside your concerns and focus on being a parent. How teachers can help: *Make sure activities are developmentally appropriate for children. Interesting and challenging activities will help children feel comfortable in their new settings. *Welcome suggestions from families, particularly those of children with special needs. Parents can offer specific suggestions they have found useful for their own child, and can advise on classroom set-up and modifications. *Hold an orientation for children and parents. Small groups will make it easier for children to get to know each other. *Show children around the new school, introducing them to other adults who are there to help them become acclimated. *Create partnerships between pre-schools and elementary schools in the community. Meeting may focus on the sharing of ideas and concerns. *Always encourage and be supportive. All children can learn. Teachers need to be a positive role model for their students at all times. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 7-15-04 Enjoying the days of summer, the safe way. Summer is a great time to enjoy exercise and other activities outdoors. But as it begins to get hotter outside, so does our chances of becoming overheated, which can be uncomfortable and even dangerous. Whether you are an athlete preparing for an outside game or a weekend warrior playing a game of basketball with friends, there are certain precautions you need to take before heading out to beat the heat. Here are some tips that you need to prepare yourself to beat the heat so you can fully enjoy the outdoors. Schedule your exercise time wisely. Try to plan your exercise or activities for early morning or later in the evening. Temperatures will be cooler during these times. Take timeouts. Don’t forget to take regular breaks. Allow for about ten minutes of rest for every hour of exercise. If there are children, older people or less physically fit people participating in an activity, remember that they will require more frequent and longer rest periods. Be on the lookout for heat-related illnesses. There are several types of heat –related illnesses, including muscle crams, heat exhaustion and heat stroke. Symptoms of a heat related illness: * heavy sweating *pale or red-flushed skin *dizziness * headaches * nausea * vomiting *weakness * muscle cramping * rapid pulse Treatment for heat related illness *find a cool or air conditioned place to sit *rest *drink clear juice, sports beverage or water *take a cool shower *avoid strenuous activity *change into dry clothes *stay out of the sun *seek medical attention Drink plenty of fluid |