Winter is cold and flu season. You should be aware of how to differentiate between the common cold and the onset of influenza.
Spring is a great time to get outdoors - maybe start a new exercise routine that includes more fresh air.
The summer sun feels so got - but not for too long. Be aware of your personal exposure limits and protect your skin from potential damage from ultra-violet rays.
Check out the awareness campaigns for Cholesterol Education, Diabetes, and Breast Cancer. Be aware of the risks and preventative measures.
Water not only fills you up and lessens your appetite, it prevents those ‘hungry horrors’ we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries and other high-calorie treats. Water also flushes out the system, ridding the body of bloat and toxins.
Spring Wellness Tips
Summer Wellness Tips
March = National Nutrition Month
You'll stay healthy by eating a balanced diet that includes foods from the food guide pyramid. These include:
- meat, poultry, fish, dry beans, eggs
- nuts, fats, oil
- sweets group
- milk, yogurt and cheese
Research has shown that many people are still far from consuming recommended intakes of vegetables and fruit. Make a conscious effort to track your intake of fruits and vegetables today. For the fun of it, try a new fruit or vegetable each week.
If you eat properly, you'll notice you have more energy and feel better. Drinking 6-8 glasses of water a day is great for healthy skin and it flushes toxins out of your system. You'll stay healthy by eating a proper diet in moderation and won't have to resort to those fad diets.
Eating healthy and exercising also help you to handle stress. Eating healthy can prolong your life. Please notify the health center if you need
May = Exercise Your Options
Regular exercise is vital to your health and well-being. It reduces your chances for many diseases, helps you manage stress, and can improve your outlook and your looks. Choose whatever works best for you: JOIN A GYM, EXERCISE TO VIDEOS, TAKE LONG WALKS, SWIM, OR DO HOUSEWORK.
A balanced exercise plan includes BRISK PHYSICAL ACTIVIITY, STRENGTH TRAINING, AND STRETCHING. Always check with your doctor before you start an exercise program
Autumn Wellness Tips
Be Kind to Your Skin
The sun's UVC rays reach you all day, increasing your risk for wrinkles, age spots, and skin cancer. To protect your skin, always apply sun block (SPF 15 or higher) before going outdoors. Add a broad-brimmed hat, 100% UV sunglasses, and long sleeved clothes.
Sunburn: First aid
Signs and symptoms of sunburn usually appear within a few hours of exposure, bringing pain, redness, swelling and occasional blistering. Because exposure often affects a large area of your skin, sunburn can cause headache, fever and fatigue.
If you have a sunburn:
- Take a cool bath or shower.
- Apply an aloe vera lotion several times a day.
- Leave blisters intact to speed healing and avoid infection.
- If needed, take an over-the-counter pain reliever such as aspirin, ibuprofen (Advil, Motrin, others), naproxen (Aleve) or acetaminophen (Tylenol,
others). Don't give children or teenagers aspirin. It may cause Reye's syndrome, a rare, but potentially fatal, disease.
If your sunburn begins to blister or if you experience immediate complications, such as rash, itching or fever, see your doctor.
More tips for healthy skin include eating plenty of fruits and vegetables, getting enough sleep, and drinking plenty of water.
For more information on protecting yourself from skin cancer, go to
Winter Wellness Tips
September is National Cholesterol Education Month
Understanding cholesterol (blood fats):
- BLOOD CHOLESTEROL: This fat-like substance is critical for good health. The problem occurs when you have TOO MUCH of it in your blood.
- HIGH DENSITY LIPOPROTEIN: Also called "HDL" or "good cholesterol." It is thought that HDL carries cholesterol away from the artery walls to the liver, where it can be removed from the bloodstream. A high HDL level seems to protect against heart attack. Warning note for body-builders: taking anabolic steroids will lower your "HDL" level.
- LOW DENSITY LIPOPROTEIN: Also called "LDL" or "bad cholesterol." When a person has too much "LDL" cholesterol in the blood, cholesterol deposits build up within the walls of the arteries that lead to the heart, brain, and legs.This process narrows the inside channel of the arteries. The ideal total blood cholesterol level is anything below 200. This number doesn't take into account a person's age and many other revelant factors.
Here are some GREAT WAYS to get your cholesterol (blood fats) under control:
- REDUCE excess body fat so that you reach your ideal body weight.
- If you drink alcoholic beverages, do so in MODERATION. Alcohol is high in calories, it increases one's risk of high blood pressure, and it increases triglycerides.
- DON'T smoke, and avoid second-hand smoke.
- EAT more fiberfruits, vegetables, and whole grains and cereals
- EXERCISE! Walk, run, bike, swim, or otherwise get yourself moving for at least 30-45 minutes a day. Your exercise pace, by the way, should make you sweat a little, but should not cause you to become breathless. Get your doctor's OK if you haven't had a check up in a while.
- LIMIT your dietary cholesterol intake. Restrict fatty animal foods such as fatty meats, poultry skin, whole-milk products and egg yolks.
- LIMIT the saturated fat in your diet. Your liver makes cholesterol out of the saturated fat you eat.
- TAKE medication, if you must. Cholesterol - lowering medication is very expensive and often carries burdensome side effects, so try lifestyle changes first.
- SEE your doctor. If you give 100% of your effort to changing your daily habits, you may not have to take medication.
Information provided by the ~ The Hope Heart Institute ~
October is National Breast Cancer Awareness Month
October is National Breast Cancer Awareness Month
Breast cancer is one of the most common cancers among women in the United States. Invest in Your Health. Checkups on time pay great dividends; early detection is often the key to more treatment options.
Schedule your recommended mammogram and clinical breast exam, and other needed tests. These may include physicals, gynecological exams, bone density tests, colorectal screenings and more.
Healthcare professionals also advise monthly self breast exams. Men are not excluded from getting breast cancer. Promptly report any changes or irregularities to your healthcare professional.
Information provided by: Positive Promotions 2003
For more information visit http://www.healthywomen.org/content.cfm?L1=3&L2=10&L3=6.0&SS=0
November is National Diabetes Awareness Month
There are over 17 million people in the United States who have diabetes. Each day more than 2700 people are diagnosed with diabetes. Diabetes is a disease in which the body does not produce or properly use insulin, a hormone that is needed to convert starches and other food into energy needed for daily life. The cause of diabetes is a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.
There are two types of diabetes:
- TYPE I : an autoimmune disease in which the body does not produce any insulin, mostly occurring in children and young adults. Daily insulin is required. Risks factors include autoimmune, genetic, and environmental factors. Warning signs of TYPE I: frequent urination, unusual thirst, extreme hunger, unusual weight loss, extreme fatigue, and irritability.
- TYPE 2. a metabolic disorder resulting from the body's inability to make, or properly use, insulin. This is the most common form ( 90-95% of diabetes). This form of diabetes is associated with older age, obesity, family history of diabetes, prior history of gestational diabetes, impaired glucose tolerance, physical inactivity, and race/ethnicity. Warning signs of TYPE 2: any of type I symptoms, frequent infections, blurred vision, cuts/bruises that are slow to heal, tingling/numbness in the hands or feet, and recurring skin, gum or bladder infections. If you have any of these symptoms please see your physician. TYPE 2 diabetes is nearing epidemic proportions, due to an increased number of older Americans and a greater prevalence of obesity and sedentary lifestyles.
For more information, contact the American Diabetes
Wellness Tips for Life
December/January = Cold & Flu Season Abounds!
Yes, the cold and flu season is back. The flu ( INFLUENZA ) differs from the common cold in the rapidity of its onset and the severity of its symptoms, including fatigue, headache, fever and chills, nausea or lack of appetite, and muscle aches. It also differs in that certain strains of the flu can be very serious.
The two main types of flu are Type A and B. Anyone can get the flu, but it is more serious in the elderly, in people with chronic underlying illnesses (such as emphysema or diabetes) or those with weak immune systems. Influenza is highly contagious and is easily transmitted through contact with droplets from the nose and throat of an infected person during coughing, sneezing and even talking.
The incubation period for influenza is one to five days. You may be sick 7 to 10 days. You may be exhausted for days afterwards. If you have symptoms, see your family physician or contact the student health center. For uncomplicated flu, the doctor will probably tell you to stay in bed at home as long as the sickness is severe, and perhaps for about two days after the fever is gone.
Common medications such as acetaminophen, are used to treat fever and aches and pain.Antibiotics are not effective against influenza. They are reserved for when secondary bacterial infection is confirmed or suspected. Drinking adequate amounts of fluid is very important. Routine immunization against influenza is the most important control measure.Influenza vaccines may be available at the student health center, your family physician ,or local health department. REMEMBER to get adequate sleep, exercise, and eat a well-balanced diet.
For more information contact the CDC ( Center for Disease Control ) http://www.cdc.gov/flu/
The winter blues are caused by decreased exposure to sunlight and can affect your mood and your mental awareness. Get outside whenever you can to reduce the affect of the blues on your emotions and your intellect.
February = American Heart Month
There are many types of heart and blood vessel diseases. Over 60 million Americans have one or more of them. Heart and blood vessel problems develop over time, when arteries that supply the heart or brain with blood slowly become clogged from buildup of cells, fat, and cholesterol. When the blood flow gets blocked you can have a heart attack or stroke.
Many types of heart disease may be prevented. The keys to preventing heart disease include:
- Stop smoking
- Lower your blood pressure
- Eat a healthy diet
- Be physically active
- Get regular medical checkups
To learn more, talk with your doctor, nurse or health care professional. You may also contact the American Heart Association atwww.americanheart.org or call 1-800-242-8721.
11 Essential Health Tips (The Basics to Practice Every Day)
1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.
4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.
10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
11. Common Questions about Staphylococcus aureus or MRSA infection
- What is Staphlococcus aureus or Staph?
- Staph is a type of bacteria. It may cause infections that look like pimples or boils. Skin infections caused by staph may be red, swollen, painful, or have pus or other drainage. Some staph (known as Methicillen-Resistant Staphylococcus aureus or MRSA) are resistant to certain antibiotics, making it harder to treat. The information on this page applies to both Staph and MRSA .
- Who gets Staph infections?
- Anyone can get staph infection. People are more likely to get a Staph infection if they have:
- skin to skin contact with someone who has a Staph infection.
- contact with items and surfaces that have Staph on them
- openings in their skin such as cuts or scrapes
- crowded living conditions
- poor hygiene
- How serious are Staph infections?
- Most Staph infections are minor and may be easily treated. Staph also may cause more serious
- infections, such as infections of the bloodstream, surgical sites, or pneumonia. Sometimes, a Staph
- infection may worsen. It is important to contact your doctor if your infection does not get better.
- How are staph infections treated?
- Treatment for Staph skin infection may include taking an antibiotic or having a doctor drain the infection.
- If you are given an antibiotic, be sure to take all of the doses, even if the infection is getting better, unless your doctor tell you to stop taking it. Do not share antibiotics with other people or save them to use later.
- How do I keep Staph infections from spreading?
- wash your hands often or use alcohol-based hand sanitizer
- keep your cuts and scrapes clean and cover them with bandages
- do not touch other people's cuts or bandages
- do not share personal items like towels or razors
For more information, please visit: http://www.cdc.gov/ncidod/dhqp_mrsa.html
Health & Fitness Tips Copyright © 1999, 2000, 2001, 2002 Accurate Online Solutions, LLC