Posts from — August 2010

Individuals  often eat in response to their emotions, especially strong emotions.

Here are some tips for avoiding emotional consuming –

o  Consuming doesn t make the problem go away. Instead, try to deal with the problem in ways other than consuming. For  instance –  take a short walk or call a friend.

o  Think positively. Replace those negative thoughts with positive thoughts.

o  Be certain to get active. Be certain to take a brisk walk, get on a stationary bicycle, or do some stretches. Exercise will generally improve your emotions.

o  Distract yourself. Find something else to do rather than consuming. Listen to some music that lifts your spirit.

o  Prevent the kitchen. You’ll be less tempted to feed your emotions.

o  Have healthy snacks easily available. Comfort foods may be healthy.

o  Make certain to get help for your emotions. See your primary care provider or a counselor, or talk things over with a clergyman or a friend.

Living well with diabetes means locating a balance between the food you eat and your activity. This balance will help –  

o  Be sure to keep your weight in a healthy range

o  Prevent low blood sugars and high blood sugars

o  Be sure to keep your blood cholesterol and other blood fats in a normal range

o  Control your blood pressure

Living Well with Diabetes

Here are some tips –  

o  Be sure to eat about the same amount of food at each meal or snack.

o  Be sure to eat meals at about the same time every day.

o  Be active. Be sure to get 30 minutes of exercise most days of the week.

o  Do your exercise about the same time every day.

o  Be certain to eat high fiber foods, such as vegetables, fruits, whole grains and beans.

o  Be certain to use the Percent Daily Value on food labels to compare products and pick those lowest in saturated fat, total fat, cholesterol, and sodium.

o  If you crave sweets, try fresh fruit, sugarless gelatin, or sugarless popsicles.

o  Make sure to use smaller portions if you’re trying to lose weight.

o  Follow a healthful eating plan. See a registered dietitian for a personalized meal plan.

o  Be sure to take your medicines as directed.

Here are some ways you can reduce your risk of heart disease –

Quit smoking

o  Smokers have more risk for heart attack as nonsmokers.

Know your cholesterol levels

o  Talk with your health care provider about what your goals should be.

Control high blood pressure (BP)

o  Be sure to take your blood pressure medicines as directed.

o  Be sure to keep your blood pressure less than 140 / 90.

Make sure to get active

o  Be physically active every or most days of the week.

o  Attempt activities such as gardening or walking.

Be sure to eat right and lower your cholesterol

o  Be sure to eat a heart-healthful diet low in fat and cholesterol.

o  Make certain to eat 5 or more servings of fruits and vegetables a day.

Achieve and maintain a healthy weight

o  Make certain to eat right and be active.

Manage stress

o  Make sure to use stress and anger management techniques to decrease your risk.

Control diabetes

o  Be sure to take your diabetes medicines as directed.

o  Monitor your blood sugars.

o  Follow your diabetes eating plan.

People  with diabetes are more likely to get heart disease. Here are several things you can do to lower the risk –

Be sure to keep your blood sugar level under control

o  Make certain to check blood sugar levels

o  Be certain to take your diabetes medicines as directed

Maintain a healthy weight

o  Follow your diabetes-eating plan

Lower your cholesterol level

o  Limit the amount of foods you eat that are high in saturated fat and high in cholesterol

Increase your physical activity

o  Make sure to take a walk

o  Be sure to take the stairs

Control your blood pressure

o  Make sure to take your blood pressure medicines as directed

o  Be certain to check your blood pressure (BP) at home

Stop smoking

o  Talk with your health care team when you need help to stop tobacco use

Remember – having diabetes, being overweight, having high blood pressure (BP) and getting heart illness are all connected.

Diet and exercise are excellent ways to keep your blood sugar and blood pressure (BP) under control. When diet and exercise aren’t enough, medicines can help. Medicines can be used to help decrease your blood sugar levels. They can also help decrease your cholesterol levels and blood pressure.

Pneumonia shots save lives by protecting against pneumococcal illness. Pneumococcal illness is more than just pneumonia. It’s a very serious illness. It can cause  infection in your bloodstream and in the lining of your brain.

Whoever can get pneumococcal illness. Adults over the age of 65 are at greater risk for complications.

Everybody who is 65 or older ought to get a pneumonia shot.

If you’re younger than 65, you ought to get a pneumonia shot when you –  

o  Have chronic heart disease, lung disease, liver disease, kidney disease or diabetes

o  Have sickle cell illness

o  Have certain cancers like Hodgkin’s illness, lymphoma, leukemia or multiple myeloma

o  Have had your spleen removed

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

o  Are an Alaskan Native or Native American

o  Live in a nursing home or other care facility

Most people  receive the pneumonia shot when they reach 65. If you had a pneumonia shot before you turned 65, and got the shot more than 5 years ago, you’ll need a ‘booster’ shot.

After the shot, your skin may  be red or sore where the needle went in.

Ask your healthcare team if you need a pneumonia shot.

The warmer weather means more outdoor activities. While it is excellent to be active and outside, it is even greater to be safe and active and outside.

Here are some tips to make your outdoor activities safer.

Water Safety

Learn to swim. If you do not know how to swim or are not a strong swimmer, use an individual floatation device.

o  Swim with a buddy.

o  Swim in areas supervised by a lifeguard.

o  Be aware of currents and depth changes.

o  Enter the water feet first.

o  Don’t drink and swim, dive or use a boat.

o  Do not become too tired, too cold or too far from safety.

o  Stop swimming and get out of the water at the first sign of bad weather.

Lightning Safety

Lightning may be motivating to watch, but is very dangerous.

o  Be mindful of developing thunderstorms.

o  Seek safe shelter immediately when you hear the rumble of thunder.

o  Don’t seek shelter under tall isolated trees or objects, partially enclosed buildings, or picnic shelters.

o  When indoors stay away from windows and doors. Stay away from concrete and cement that might contain wire mesh or wire bars. Don’t use corded phones, or have contact with electrical equipment or cords or washers/dryers. Avoid contact with plumbing – no showers or laundry during thunderstorms.

o  Stay in the shelter for at least 30 minutes after the last sounds of thunder.

The Human Papillomavirus Virus (HPV) is spread by having sex. Many sexually active young men and women in their late teens or early 20s are infected with HPV. Most HPV infections don’t have any symptoms and the infection goes away on its own. But, HPV infection could cause  cervical cancer and genital warts. Cervical cancer can sometimes lead to death.

The HPV vaccine protects against the 4 major kinds of HPV infection. These cause most cervical cancers and genital warts. It is recommended for girls and women ages 11 to 26.

Talk with your main care provider about receiving the HPV vaccine when –  

o  Are 26 or younger and haven’t already received the vaccination

The HPV vaccine is a series of 3 shots given over 6 months.

The vaccine is safe. You will not get HPV from the vaccine. After each shot you may have some discomfort, redness or swelling were the needle went in, or a mild fever.

Regular screening for cervical cancer with a PAP smear is important, even when you receive the HPV vaccine. Speak with your healthcare team about getting screened.

Type 2 diabetes develops when the body does not properly use insulin.   In response, the pancreas produces more insulin.  Over time, the pancreas will not make enough insulin for the body’s needs.  This leads to increased amounts of glucose in the blood while the cells are starved of energy.  After a while, the high blood glucose damages nerves and blood vessels.  This damage can lead to complications.  Heart disease, capillary disease, kidney disease, nerve problems, and gum infections can result.  These problems can lead to stroke, blindness, and amputation.

What are the signs and signs for kind 2 diabetes?

A lot of people  have no signs or signs.  Signs can also be so mild that you might not even notice them.  More than six million people  in the U.S. have kind 2 diabetes and do not know it.  Here is what to look for – o                                                              

o  Increased thirst

o  Increased hunger

o  Fatigue

o  Increased urination, specifically at night

o  Weight loss

o  Blurred vision

o  Sores that do not heal

Sometimes individuals  have signs but don’t think they have diabetes.  They delay scheduling a checkup because they don’t feel sick.  A lot of individuals  don’t find out they have the illness until they create problems such as blurry vision or heart trouble.  the earlier you find out that you have diabetes, the better.  Treatment can prevent damage to the body from diabetes.

How can Type 2 diabetes be prevented?

Keeping blood glucose levels close to normal helps to delay or prevent complications.  But, it is better to prevent or delay the development of kind 2 diabetes.  Some changes that could reduce  the risk of diabetes are –

o  Reach and maintain a reasonable body weight

o  Make wise food choices most of the time

o  Be physically active every day

o  Be certain to take prescribed medications as directed

Here are some action steps to help you manage your diabetes.  Ask your provider or diabetes educator to help you.

Be sure to check your blood sugar as instructed by your provider or diabetes educator.

•  If you’re having difficulty with your home testing, let your provider or diabetes educator know.

Follow your diabetes food plan.

•  Be sure to eat less fat and salt.

o  Make certain to use herbs and spices to add flavor to your food.

o  Be sure to pick lean meats, poultry and fish.  Cut off visible fat and skin.

o  Be sure to choose low-fat cheeses and dairy products.

•  Make sure to eat more fiber.

o  Make sure to pick whole grains, fruits, vegetables and beans.

Be physically active every day.

•  an increase in activity can become part of your daily routine.  

Stay at a healthy weight.

•  If you need help, ask your provider about losing weight.

Be certain to take your medicines as prescribed.

Tell your provider about Over-the-Counter medicines.

•  Ask your provider or pharmacist about non-prescription medicines, vitamins or herbal supplements you’re taking.  

Make certain to check your feet every day.

•  Observe for cuts, blisters, red spots and swelling.  Call your healthcare team or telephone advice nurse about any sores that won’t heal.  When you cannot see your feet, have someone else check them.

Be certain to keep your appointments.

•  Be certain to keep your appointments with your provider.

Taking care of your diabetes is like taking care of your car… practice routine maintenance.  

Are women at risk?

Yes. Heart disease is the leading cause of death among women over 65. It causes more deaths than all cancers combined.

What do women need to know about heart disease and heart attacks?

Women are less likely to survive heart attacks than men. Warning signs of a heart attack include –  

o  Chest discomfort

o  Discomfort in one or both arms, neck, jaw, back or stomach

o  Shortness of breath

o  Nausea, lightheadedness, breaking out into a cold sweat

What can women do to protect themselves?

Know your risk. Risk factors are conditions that make a individuals more likely to develop a illness. There are risk factors we cannot change, for instance, family history (heredity) and age. Important risk factors that we are able to change include –  

o  Tobacco use

o  High blood pressure (BP)

o  High blood cholesterol

o  Overweight

o  Inactivity

o  Diabetes

Will hormone replacement therapy (HRT) reduce risk for heart disease?

No. Research results reveal the risk for heart attack and heart illness may actually be increased. HRT can help minimize the signs of menopause (such as hot flashes) and reduce the risk of osteoporosis (weakening of the bones). Talk with your women’s health care provider about your specific questions and concerns.

If you think you or somebody else is having a heart attack, seek help immediately.