Posts from — September 2010

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

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

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

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

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

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

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

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

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

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

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

Talk with your healthcare team or diabetes educator when you’ve questions about your foot care.

A standard drink in the United States is any drink that contains about 14 grams of pure alcohol. This is about 0.6 fluid ounces or 1.2 tablespoons. Below are standard drink equivalents for the United States  These are approximate, since the alcohol content of different brands and kinds of beverages can vary.

A lot of individuals  don’t know what counts as a standard drink. Because of this they could not realize how many standard drinks are in the actual container of the drink. Here are some examples –

•  For beer, the approximate number of standard drinks is –  

o  12 oz. = 1

o  16 oz. = 1.3

o  22 oz. = 2

o  40 oz. = 3.3

•  For malt liquor, the approximate number of standard drinks is –  

o  12 oz. = 1.5

o  16 oz. = 2

o  22 oz. = 2.5

o  40 oz. = 4.5

•  For table wine, the approximate number of standard drinks is –  

o  a standard 750 mL (25 oz.) bottle = 5

•  For 80-proof spirits, or “hard liquor,” the approximate number of standard drinks is –  

o  a pint (16 oz.) = 11

o  a mixed drink = 1 or more*

o  a fifth (25 oz.) = 17

o  1.75 L (59 oz.) = 39

*Note –  It can be difficult to estimate the number of standard drinks in a single mixed drink made with hard liquor. It depends on the kind of spirits and the recipe. A mixed drink can contain from one to three or more standard drinks.

Adjusted from National Institute on Alcohol Abuse and Alcoholism of the National Institutes of Health

Do you’ve a plan for prevention and control?

Having high blood pressure (BP) lasts a lifetime, but there is good news. Sometimes high blood pressure (BP) can be treated, controlled and even prevented by changing habits and making healthful choices. If you take medicine to reduce your blood pressure, these changes can help the medicine work better.

o  Make certain to keep at a healthy weight. When you’re overweight, losing as little as 10 pounds of excess weight can make a difference in your blood pressure. A healthy weight has other health benefits as well. For help to lose weight, speak to your healthcare team about MOVE. Weight Management Program for Veterans. You can also visit www.move.va.gov for additional

o  Make sure to eat healthful food. Consuming fruits, vegetables and foods that containfiber has many health benefits. Fresh and frozen are best as they usually contain less salt and sodium. Limit foods that contain saturatefats and cholesterol, such as red meats and cheeses. Make sure to choose low-fat dairy products. Try different ways of preparing and seasoning foods that do not use salt, butter or cheeses.

o  Make certain to get active. Getting physically active helpkeeping it off.  Another bonus of exercise is that it typically makes you feel better. Make certain to set a goal for 30 minutes of activity for most days of the week. Consider parkyour automobile further away from the building, taking the stairs and taking walks. When the weather is too hot or too cold, go to the mall and walk there.

o  Watch what you drink. Drinks that contain alcohol or caffeine, like coffee and cola, can cause  blood pressure (BP) to rise. If you drink alcohol, limit the amount to 2 drinks per day when you’re a man and 1 when you arewoman.

o  Stop use of tobacco. When you smoke, find a way to stop. Ask your healthcare team for help.

o  Manage your stress. Avoiding stress isn’t always an choice. Develop healthful ways to handle stress –  take a walk, listen to music, count to 10, and take s

o  Make certain to take your medicine. It’s important to take your medicines as directed. When you having problems with your medicines, tell your healthcare team.

o  Make sure to keep your appointments for your blood pressure checks.  The only way to know if your blood pressure is under control is to check it.

Let’s cook out. “Grab the picnic basket.” Sound familiar?

Here are some tips for keeping your food safe in the warm weather.

•  Wash your hands using soap and water. Wash before cooking, before eating, after using the bathroom, after changing a diaper and after petting or playing with a pet.

•  Pack water, disposable wipes, hand sanitizer and paper towels for washing and cleaning.

•  Clean the surfaces where you will be preparing and cooking your food.

•  Marinate meats, poultry or fish in the refrigerator. Don’t re-use the marinade.

•  Separate raw food from cooked food.

•  Wrap raw meats tightly to prevent their juices from coming in contact with other foods.

•  Do not use utensils or dishes for both raw food and cooked food.

•  Be certain that food is cooked thoroughly. Be certain to use a meat thermometer to be sure.

•  Refrigerate and freeze food rapidly.

•  Make sure to keep hot food hot.

o  to help keep foods hot, place grilled foods to the side of the grill until you’re ready to serve.

•  Be certain to keep cold food cold.

o  Pack cold foods in a cooler with plenty of ice or freezer packs.

o  Be certain to keep foods in the cooler at 40. or colder.

o  Pack the cooler just before leaving home.

o  Transport the cooler in the coolest part of the car.

o  Be certain to store the cooler in the shade.

o  Consider separate coolers, one for beverages and one for food.

o  Replace ice as it melts.

•  Do not leave food out for more than 1 hour in the warm weather and never leave food out for more than 2 hours.

If you don’t have a cooler, good choices are fruits, vegetables, hard cheeses, canned or dried meats, dry cereal, bread, peanut butter or crackers.

Enjoy the warm weather and remember….When in doubt, throw it out.

What’s osteoporosis?

Osteoporosis is a thinning of the bones. Thinner bones are more fragile and can break easily.

How common is osteoporosis?

It’s most common in older women. In the United States, it affects nearly 10 million people . More than 2 million men have osteoporosis. and 18 million more people  have “low bone density.” This increases their risk of breaking a bone.

How do I know when I’ve osteoporosis?

Often, you may not know until you break a bone.  The first sign that you have osteoporosis may  be that you become shorter.

How is osteoporosis diagnosed?

Your healthcare provider will ask questions like –  

•  Does anybody in your family have osteoporosis?

•  What medications are you taking?

•  Do you smoke?

•  Do you drink alcohol?

•  Have you ever had a broken bone?

Your provider will also check for any changes in your posture or your height.

Women will be asked when they’ve gone through menopause.

A bone density test called a DEXA scan tells about bone health. It can tell when someone has osteoporosis.

Women 65 and older must be screened for osteoporosis. Screening for women at a higher risk for osteoporosis should begin at age 60.  

Can osteoporosis be prevented?

The best avoidance for osteoporosis is to build strong bones. Everybody, old or young, should –  

•  Make sure to eat a healthful and balanced diet.

•  Make sure to get enough calcium from the foods they eat or take calcium supplements.

•  Make sure to pick Low-fat milk, yogurt and cheeses; dark green leafy vegetables; sardines, salmon with bones; tofu; almonds. Make sure to look for calcium fortified juices and cereals.

•  Make sure to get enough Vitamin D from sunlight or from fortified foods like milk.

•  Do weight-bearing activities like walking and dancing. These can help to keep bones healthy.

•  Stop tobacco use.

•  Limit the amount of alcohol they drink.

Are there treatments for osteoporosis?

The main goal of treatment is to prevent a broken bone.

Eating a balanced and healthful diet that includes enough calcium and vitamin D will help.

Doing weight-bearing activities will also help.

Your provider may prescribe medications to slow bone loss and increase bone strength.

How can I prevent a fall? Making simple changes in your home can help prevent a fall.

•  Be certain to keep rooms well lighted and use a night light.

•  Wear your glasses.

•  Do not let things pile up on the floor.

•  Don’t use throw rugs.

•  Wear footwear with rubber soles and low heels.

•  Make sure to use a cane or walker if you’re unsteady when you walk.

•  Be certain to use a rubber mat in the bath tub.

Speak with your Health Care Team if you’ve specific questions or concerns.

Physical activity has many health benefits. Physical activity can help –  

•  reduce the risk of heart disease

•  reduce risk of Type 2 diabetes

•  with weight control

•  prevent bone loss

•  strengthen muscles and improve balance

•  boost energy levels

You will feel better and improve your health.

Aim for 30 minutes of activity five or more days a week. You can do activities like walking, swimming or even gardening. When getting started, you are able to do 10 minutes at a time a few times throughout the day.

Make sure to keep it easy, keep it simple and keep it new. Try different things. It might be easier to be active if you exercise with friends. Think about joining your spouse, neighbor or child for a regular walk.

Be sure to set realistic and safe objectives. Then work toward your goal.

Reward yourself as you reachyour objectives.

Be active safely

Begin out gradually. Increase your activity over weeks, not days. You will improve your strength, stamina and fitness. This will help to avoid sore muscles and injuries. Remember to wear comfortable clothes and supportive footwear. Be mindful of the weather when doing outdoor activities.  

Some things to consider when setting goals

The right time

o  Make sure to choose a time of day or times during the day that you can stick to. Will it be easier to be active in the morning, during the afternoon or in the evening?

o  the best times for me to be active are ________________

The best activity

o  Build on what you already do, for example walking.

o  Try different activities.

o  One activity I would like to try is _____________________

Make sure to set short realistic objectives

o  For  instance, I’ll walk __ minutes a day, __ days a week.

o  I will park further away from my destination and walk more.

o  My goal is ______________________

Record and review your activities

o  Log your activities and review every month. Are you reaching your goals? When not, what do you need to do differently to meet your goal? When you have met your goal, reward yourself.

Reward yourself for achieving your objectives

o  My reward is _____________________

Suicide is a world-wide avoidable public health problem.  Almost 30,000 American Citizens will take their own lives this year.  Far more will make an try at taking their own lives.  

A suicide attempt is a clear sign that something is very wrong – a response to a situation viewed as overwhelming.  It’s an expression of extreme distress.  Immediate help is needed.

There are several factors that can increase a person’s risk for suicide.  They include –

•  Depression

•  Mental diseases including bi-polar disorder or schizophrenia

•  Drug or alcohol abuse

•  Stressful life events (separation, divorce, death of a spouse), often combined with other risk factors

•  A prior suicide attempt

•  Family history of mental disease, drug or alcohol abuse

•  Family history of suicide

•  Physical or sexual abuse as a child

•  Firearms in the home

•  Chronic condition

•  Chronic pain

What are the warning signs for suicide?  These can be words or actions.  Some of the verbal signs include –

•  Comments like “You’d be better off without me”, “I wish I hadn’t been born”, “I wish I were dead”

•  Comments that reflect a sense of being hopeless or helpless

Some of the actions include –

•  Personality changes

•  Behavior that is daring or risky

•  Withdrawing from friends and family

•  Lack of interest in future plans or events

•  Giving away possessions – putting one’s affairs in order

If this is you –

•  Everybody feels down from time to time and can have bouts of hopelessness.  Feeling suicidal isn’t normal.  Thinking about suicide is a sign of a treatable medical disease.  Be certain to help is available to you.  Talk to somebody.  Tell your health care expert; tell a family member or friend.    

•  If you’re having immediate thoughts of committing suicide – call 911.

•  Know that you are able to get through this.

When this is someone you know –

When you think somebody might commit suicide, you ought to be concerned.  Here are some things you can do.

•  Listen without judgment, even though you might be uncomfortable.

•  Ask when there is a plan.  the more detailed the plan, the greater the risk for suicide.

•  Give emotional support.

•  Don’t leave him/her alone.  

•  When the individuals is in imminent danger – assist the individuals to seek immediate help.  

o  Call 911

o  Be sure to take the individuals to the nearest ER

o  Call the person’s doctor

o  Be certain to get rid of firearms or other weapons that can be used for harm.  Be mindful of drugs and medicines that may  be available.

If you’re someone you know is thinking about suicide, call the National Suicide Prevention Lifeline – 1-800-273-TALK (8255)

o  Make certain to check your feet every day for cuts, blisters, red spots, and swelling. Make certain to check the bottoms of your feet, too – use a mirror, or ask a family member for help when you have trouble seeing.

o  Wash your feet every day in warm – not hot – water. Dry your feet well. Be certain to dry between the toes.

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

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

o  Wear footwear and socks at all times. Wear comfortable footwear that fit well and protect your feet.

o  Make sure to always feel inside your footwear before you put them on each time to be sure the lining is smooth and there is nothing inside the shoe.

o  Protect your feet from hot and cold. Wear shoes at the beach or on hot pavement. Wear socks at night if your fe

o  Don’t test bath water with your feet. Don’t use hot water bottles or heating pads on your feet.  

o  Have your provider or nurse check your bare feet. Don’t forget that you could not feel the pain of an injury.

o  Call your provider right away if you find a cut, sore, blister, or bruise on your foot that does not begin to heal after a few days.

o  Follow your provider’s advice about foot care.

o  Make certain to keep the blood flowing to your feet. Make certain to put your feet up when sitting, on a footrest or another chair. Wiggle your toes and move your ankles up and down for 5 minutes, 2 or 3 times a day. Don’t cross your legs for long periods of time.

o  Be physically active. Speak with your health care team about which physical activities are best for you.

o  Make certain to get began now. Start taking good care of your feet today.

o  Make certain to set a time every day to check your feet.

o  Be certain to take care of your diabetes. Be certain to work with your health care team to manage your blood sugar.

o  Consult with your health care team or diabetes educator when you have questions about your foot care.

Blood pressure (BP) is the force of blood pushing against the walls of the arteries. Pressure is highest when the heart muscle beats or squeezes. This is the “top” number. Pressure is lowest when the heart muscle relaxes between beats. This is the “bottom” number.

Your blood pressure (BP) is normal, pre-hypertensive or high. Pre-hypertensive is the range between normal and high. These blood pressures can return to normal with some changes in your daily life. For  instance, a weight loss of 10 pounds can reduce  blood pressure. Adding fruits, vegetables and low-fat dairy products in your diet can help. Getting 30 minutes of physical activity most days can also help to lower blood pressure. These life changes also help blood pressure (BP) medications work better.

The best possible blood pressure

120 or lower / 80

Pre-hypertension

120-139 / 80-89

High blood pressure (BP) or hypertension

140 or HIGHER / 90

Did you know?

o  1 in 3 American adults have high blood pressure. That is 72 million adults.

o  More than 1 in 4 of those with high blood pressure do not know it.

o  1 billion individuals  worldwide have high blood pressure.
o  High blood pressure (BP) occurs at every age, even    childhood.

o  High blood pressure (BP) lasts a lifetime.    

o  If you’re African American, your risk of high blood pressure (BP) is higher.    

o  When you’re overweight, have a family history or have pre-hypertension, you’re more likely to have high blood pressure.    

o  High blood pressure is known as the “silent killer”    because it often lacks signs.

Avoidance and treatment of high blood pressure (BP) include –     

o  maintaining a healthy weight    

o  consuming healthy meals    

o  not smoking

o  exercising

o  limiting alcohol

Healthy teeth are clean and have few cavities.

Healthy gums are pink and firm.

Tooth decay and cavities are common and can occur at any age. Tooth decay and cavities can result in pain, difficulty consuming, infection and tooth loss when not treated.

Plaque

•  Plaque develops from the combination of food and bacteria. It starts to build up on teeth about 20 minutes after eating. When plaque is not removed each day by brushing and flossing, it can lead

•  hard.  The buildup of tarter leads to cavities and irritates your gums. It can also cause damage to the tissues and bone that support teeth, resulting in pain and tooth abscesses and a selection of medical problems including heart disease.

•  Tarter could be removed with a routine dental cleaning. A lot of dentists recommend a routine cleaning every 6 months.

Tips for healthy teeth and gums

•  Brush after meals and at bedtime. Using toothpaste with fluoride can help prevent cavities.

•  Floss daily.

•  Visit your dentist regularly. Have your teeth cleaned on a regular basis. Regular dental exams help to maintain healthful teeth and gums and can spot and treat problems early. This can lead to early detection of precancerous or cancerous lesions.

•  Prevent tobacco. Smoking – cigarette, cigars, chew or spit tobacco – is the #1 risk factor for developing cancer of the mouth and throat.

•  Limit alcohol intake. Increased alcohol intake is a risk factor for oral throat cancer.

•  Be sure to eat a healthful and balanced diet. Prevent or limit the amount of sugars you eat each day. Be sure to eat 5 servings of fruits and vegetables, high in fiber, each day.

Ask your dentist –  

•  What toothbrush you should use

•  When you’ve problem areas and where they are

•  The correct way to brush and floss your teeth

•  When you should use any special water irrigation or electric toothbrushes in addition to brushing and flossing

•  When you’d benefit from a special mouth rinse

Your teeth are meant to last a lifetime.

Taking care and protecting your teeth can help them to stay healthful.