Posts from — September 2010

The food a individuals consumes can affect the way blood flows through the heart and arteries. A diet high in saturated fat and cholesterol can gradually cause a buildup in the arteries. That buildup slows down the blood flow and blocks small arteries. If the blockage happens in an artery that carries blood to the heart muscle, the heart muscle can die. That is a heart attack. If the blockage happens in an artery that carries blood to the brain, part of the brain can die. That is a stroke.  The right diet assists keep the arteries clear and lowers the risk of heart problems and stroke. Keeping your heart healthful by watching what you eat isn’t as hard as it sounds.

Tips for a heart-healthful diet –  

o  Be sure to eat less saturated fat (specifically butter, coconut and palm oil, fats such as Crisco, animal fats in meats, fats in dairy products).

o  Make certain to use nonstick vegetable oil cooking sprays in lieu of margarine.

o  Buy lean cuts of meat; reduce portion size to 3 ounces (the size of a pack of cards).

o  Be certain to eat more fish, skinless chicken and turkey.

o  Attempt low-fat snacks that have been baked instead of fried, like pretzels.

o  Drink skim milk, and buy low-fat cheese, yogurt and margarine.

o  Buy sherbet, ice milk or frozen low-fat yogurt in lieu of ice cream.

o  Have a bagel or English muffin in lieu of a donut or pastry.

o  Make sure to eat no more than 4 egg yolks a week (use egg whites or egg substitutes).

o  Bake, broil, steam or grill foods in lieu of frying them.

o  Be sure to eat fewer “fast foods” (burgers, fried foods), which are high in fat.

o  Be sure to eat more vegetables and fruits.

o  Drink low-calorie beverages, such as unsweetened tea or diet soda pop.

Exercise makes the heart stronger, helping it pump more blood with each heartbeat.  The blood then delivers more oxygen to the body, which assists it function more efficiently. Exercise can also lower blood pressure, reduce the risk of heart disease and reduce levels of LDL (”bad”) cholesterol, which clogs the arteries and may cause  a heart attack.

Try to exercise about 30 minutes almost everyday. Your healthcare provider could make a different recommendation based on your health. There are lots of ways to increase heart rate during the regular day –

o  Be sure to take the stairs in lieu of the elevator.

o  Walk during coffee break or lunch.

o  Walk to work or park at the end of the parking lot so you have to walk further.

o  Walk more briskly.

o  Do housework at a quicker pace and more often.

o  Do yard work, such as raking leaves or pushing the lawn mower.

Nearly 2 million individuals  have Rheumatoid Arthritis. It’s more common in women. Rheumatoid Arthritis is caused by a problem with the immune system. Instead of protecting healthy joints and bones, it hurts them. This causes changes in the joint, pain, and stiffness.

No one knows what causes Rheumatoid Arthritis. A person’s genes and the environment they live in might  be the causes.

It can be hard to tell if somebody has Rheumatoid Arthritis.  The signs can come and go. and they’re like the signs of other bone and joint problems.

Rheumatoid Arthritis can begin at any age. It typically begins with the hands and feet. It affects both the left and right sides of the body.

Rheumatoid Arthritis can make your joints swollen and painful. You’ll feel sick, tired, and even feverish. Your joints might  be stiff after you rest.

There’s no cure for Rheumatoid Arthritis. But there are ways to treat it so that you are able to enjoy life more. Here are some helpful ways to live day-to-day with it.

Medications can be used to –  

•  Manage the pain

•  Reduce swelling in the joints

•  Slow the illness to limit additional damage to joints

A healthful weight is important too.

•  Extra pounds put extra pressure on the joints and increase the pain.

•  A balanced diet assists you manage your weight and stay healthful.

Physical activity can help you feel better. Being active can help decrease pain and stiffness in your joints. It can make it easier for you to move around. and it can help control your weight.

•  Regular exercise will make your muscles stronger. Strong muscles help support and protect your joints.

•  Aerobic exercises like walking fast, swimming, or running help your heart and lungs. They also help control your weight.

•  Stretching exercises can help you move more easily. and they can help to relieve stiffness.

Rest and relaxation can also make you feel better.

•  Too much stress can make the pain worse. and that can make it harder to deal with Rheumatoid Arthritis.

•  Stress is a normal part of life and dealing with stress can be a daily challenge.

•  Learning to manage stress in a positive way assists with pain, makes you feel healthier, and assists you enjoy life more.

When your joints are weak, using splints or braces assists to support them. This permits your joints to rest.

Consult with your health care team if you have questions and to learn more about Rheumatoid Arthritis.

Cigar use of tobacco has increased more than 50 percent in the last decade. Among women, cigar use of tobacco has increased 5-fold.

Who smokes cigars? Mostly men aged 35 – 64 with higher education and incomes.

Tobacco use cigars has risks.

•  Cancers of the lung, lip, tongue, mouth, throat, larynx (voice box), and esophagus are linked with cigar use of tobacco.

•  There is a strong link between cigar use of tobacco and cancer of the pancreas.

•  Daily cigar smokers have an increased risk of developing heart and lung illness, particularly if you inhale.

The more you smoke, the greater your risk.

Compared to a non-smoker –  

•  tobacco use 1 – 2 cigars a day doubles your risk of oral and esophageal cancer

•  tobacco use 3 – 4 cigars increases that risk 8-fold

•  cigar smokers have higher rates of lung cancer and chronic lung disease

Risks to your health are related to how often you smoke a cigar, how much smoke you’re exposed to, and the amount of smoke you inhale. Cigars directly expose your lips, mouth, tongue, throat and larynx to smoke and cancer-causing substances. an unlit cigar held between your lips exposes your lips and mouth to cancer-causing substances.

Cigars produce big amounts of second-hand smoke. This is because they are bigger and contain more tobacco than cigarettes. Some premium cigars contain the same amount of tobacco as an entire pack of cigarettes.

Second-hand smoke contains poisons and irritants.  The aging process of cigars increases their concentration. It also increases production of cancer-causing substances. These substances are released when the cigar is smoked.

When you smoke a cigar, the nicotine is absorbed through the lining of your mouth. When you smoke a cigarette, the nicotine is inhaled into your lungs. Nicotine, whether inhaled or absorbed, may be addictive.

The health benefits of quitting cigar use of tobacco result soon after quitting.  The benefits of quitting include –  

•  Blood pressure returns to normal levels.

•  Heart rate returns to normal levels.

•  Breathing patterns return to normal levels.

•  Your risk for developing cancer decreases.

Talk with your main care team about getting help to stop use of tobacco.

A stroke occurs when the part of the blood supply to the brain is stopped and brain cells don’t get enough oxygen. Strokes can lead to difficulty speaking and paralysis.             

The risk of stroke increases with age. Having a stroke can happen at any age, but the chance of having a stroke greatly increases after the age of 55.             

Stroke is more common in men and person whose parent, grandparent or sibling had a stroke.  The risk for African American Citizens is much higher than any other group.             

There are many things that can increase the chances of stroke. Many of these we can control. By controlling or changing what we can control, the risk for stroke is reduced.             

Be sure to use of tobacco is the #1 avoidable risk factor for stroke. If you smoke, quit. Your healthcare team can help you.             

Diabetes increases your risk for stroke. If you have diabetes, learn how to manage it. Know what the goal for your daily blood sugars. A hemoglobin A1C less than 7 indicates good diabetes control.              

High Blood Pressure (BP) is a major cause of stroke. When you’ve high blood pressure, work with your health care provider to get it under control. Eating a healthy, balanced diet and maintaining a healthy weight helps to keep blood pressure (BP) under control. Blood pressure control is even more important if you’ve diabetes.             

High Cholesterol can cause  build-up in your arteries. This can slow blood flow to your brain, heart and other organs and can result in a stroke.             

Overweight and obesity can result in high blood pressure. Losing weight, consuming a healthful diet and exercising can decrease your blood pressure. Talk to your health care team about MOVE. weight management.             

Physical inactivity can lead to overweight and obesity. This can increase your risk for stroke. Aim for 30 minutes of exercise most days of the week.             

Excessive alcohol can raise your blood pressure. Alcohol ought to be limited to 1 drink/day for women and 2 drinks/day for men.             

Individuals sometimes respond to stress by tobacco use, drinking alcohol or consuming high-fat, high-calorie foods. Notwithstanding, there are healthier ways to manage stress. Exercise is one way. Learn stress management techniques that work for you.

What’s alcoholism?

Alcoholism or alcohol dependence is a disease that has four primary features. These are –  

•  Craving or a strong need to drink alcohol.

•  Loss of control or not being able to stop drinking once you have started.

•  Physical dependence on alcohol which is having withdrawal symptoms after you stop drinking.

•  Tolerance or the need to drink more to more to get the same effect.

Is alcoholism a disease?

Yes. Alcoholism is a chronic illness. It lasts a lifetime.

Can you inherit alcoholism?

The risk for developing alcoholism does run in families. Certain genes can put you at risk. Your lifestyle may also put you at risk. This includes having friends who drink, having a great deal of stress in your life and alcohol being available. All these may increase your risk of developing an alcohol problem.

Can alcoholism be cured?

No. Alcoholism is a chronic illness. an alcoholic can stop drinking and be in recovery, but have a relapse and begin to drink. It’s important that an alcoholic not drink.  

Can alcoholism be treated?

Yes. Treatment may use both counseling and medications to help a person stop drinking. Most alcoholics need help to manage their illness. Support and treatment assists many people  to stop drinking and rebuild their lives.

What when you think a family member is drinking too much?

Talk to your health care team about getting help for yourself and your loved one. There are support groups available for family members. These include Al-anon for adults and Alateen for teenagers.

Does alcohol affect everybody in the same way?

No. Alcohol can affect women and older adults differently compared to men or younger adults. Women feel the effects of alcohol more compared to men. Aging slows the body’s ability to break down alcohol. For older adults this means that alcohol stays in the system longer. For whoever, taking medicines and drinking alcohol may be dangerous.

How can a person get help for an alcohol problem?

There are many ways to get help.

•  Speak with your health care team about getting help.

•  Groups like Alcoholics Anonymous can help.

•  Make certain to check in your community for your local alcohol/substance abuse information center.             

•  Veterans ought to contact their local VA to get help.             

Aerobic Activities

Aerobic exercises are important for your health. These activities include brisk walking, biking, swimming or dancing. Other activities you can do include playing with your children or your grandchildren, doing housework or working in the garden.

When you aren’t active, begin gradually.  The goal is at least 30-minutes of activity most days of the week, but you can split that into several parts. For example, you are able to take three 10-minute walks during the day. Gradually increase how often and the amount of time and the intensity of your exercise.

•  Find an activity that you enjoy.

•  Try to alternate the kinds of activities you do. Walk one day and go dancing the next.

•  Invite a friend or your spouse to join you.

•  If exercising outdoors, be careful if it is very warm or very cold.

Strength and Balance Activities

Activities that improve your strength and balance are also important and have health benefits. These activities help build strong muscles and bones and might prevent falls.

Do strength and exercises for all major muscle groups week 2-3 days a week. Do not do strength exercises on the same muscle groups (e.g., arms, legs, and trunk) two days in a row. Muscles need at least a day to recover from strength activities. This will help to avoid injury and soreness. Make certain to warm-up, cool-down, and stretch whenever you are active.

For additional information on specific strength activities see MOVE. Handout P32 “Sample Strength Activity Plan for Beginners” at www.move.va.gov.  

Stretching Activities

Stretching activities help increase your flexibility. They can also make daily activities like bending to tie you footwear easier. Stretching exercises can also help as you recover from an injury. They may even prevent an injury from happening. Stretch in both directions. When you stretch to the left don’t forget to stretch to the right.

Stretch slowly and smoothly.

Stretch to a point where you place mild, but not painful, stretch on the muscles. When you repeat the stretch, you should be able to go a little further without pain.

Hold each stretch for 10-30 seconds. Repeat each stretch 3-5 times. Breathe slowly in and out without holding your breath.

If a stretch causes too much pain, stop doing it, or do it more gently. Listen to your body.

When you’ve questions about physical activity, talk with your health care team.

Cholesterol

What’s cholesterol?

•  Cholesterol is a waxy substance. It is produced by the liver.    It is also in certain foods like meat, eggs, dairy products and cheese. Your body needs some cholesterol, but the liver makes all that the body needs. When there is too much cholesterol in the body, it builds up in the arteries. This causes “hardening of the arteries” and can cause  a narrowing.  The narrowing causes a decrease in blood flow. When an artery in the heart becomes too narrow, it can result in a heart attack. When an artery in the brain becomes too narrow, it can result in a stroke.

Kinds of cholesterol.

•  There are two types of cholesterol. Low-density or LDL is known as the “bad” cholesterol. High levels of LDL can lead to heart disease. High-density or HDL is known as the “good” cholesterol. HDL gives some protection against heart disease.

What makes high levels of cholesterol?

•  Your cholesterol level is determined by a number of factors.

•  What you cannot change about cholesterol –

o  Your family history.

o  Your age.

o  Before the age of 50, men’s cholesterol levels tend to be higher than women’s.

•  What we can change about cholesterol -

o  Being sedentary (not getting enough physical activity). Being active can help to lower cholesterol. Being active also assists to elevate the levels of “good” cholesterol.

o  Eating foods high in saturated fat, which could increase cholesterol levels.

o  Being overweight or obese, which is linked to higher cholesterol levels and higher levels of the “bad” cholesterol.

What can you do about cholesterol?

•  Have your cholesterol level checked. Most individuals  with high cholesterol do not have any signs. Talk with your provider about when and how often you should’ve your cholesterol level checked.

•  Be certain to eat a diet low in saturated fat. Be certain to choose lean cuts of meat or fish. Be certain to eat turkey or chicken without the skin. Be certain to choose low-fat cheeses, milk products and dairy products. Prevent foods that are fried.

•  Be sure to eat more vegetables and fruits.

•  Be physically active. Aim for 30 minutes of moderate physical activity each day. When you’ve not been active, talk with your provider before you start. Don’t forget to start slowly.

Maintain a healthy weight.

•  Being overweight or obese can increase your cholesterol levels. Losing weight and maintaining a healthy weight can help to lower your LDL (”bad”) cholesterol level and increase your HDL (”good”) cholesterol. Speak to your health care team about the MOVE. Weight Management Program for Veterans. MOVE. can help you lose weight and keep it off.

Taking care of yourself

Did you know?

o  A fall may be a life-altering event.

o  Almost 1 in 3 adults aged 65 and older fall each year.

o  Falls are the leading cause of injury in older adults.

People  of all ages fall and there are many reasons why.

o  Changes in vision and hearing can affect your balance, make you less stable and increase your chance of falling.

o  Side effects of medications may make you drowsy, light-headed or dizzy.

Taking care of yourself can decrease your chance of falling.

o  Be sure to get regular exercise, which can improve muscle tone, flexibility, balance and keep you strong. Be sure to choose exercises or activities that develop balance and coordination.

o  Speak with your main care provider and team pharmacist about your medications and their side effects regarding balance and coordination.

o  Stand up slowly after sitting or lying down.

o  Consider using a cane or walker to help you feel steadier.

o  Be careful on or avoid uneven and icy or wet surfaces.

o  Wear shoes that have good support, have low heels and have a rubber-sole or thin non-slip sole. Avoid wearing only socks.

o  Hold onto handrails when going up and down the stairs.

o  Limit drinking alcoholic beverages. They can slow your reflexes and change your sense of balance.

o  Don’t take chances – for instance, walking on a freshly washed floor or standing on a chair to reach items.

Make sure to take care of yourself.  

You can decrease your chance of a fall and injury.

Taking care of your environment

Taking care of your home environment can lower your chance from falling.

o  Be sure to keep stairs and pathways clean and free from clutter.

o  Remove papers, books, clothes, footwear and other items that could cause  you to trip.

o  Tack down telephone wires and electrical cords.

o  Consider installing ‘grab bars’ next to toilets, showers and tubs.

o  Place non-slip mats in the tub and on the shower floor.

o  Secure area rugs with double sided tape.

o  Make sure to put no-slip strips on wood and tile floors.

o  Do away with small throw rugs.

o  Be certain to put items used most often where you can reach them without using a stepstool.

o  Make sure to keep staircases and entranceways well lit.

o  Securely mount handrails on both sides of all staircases.

o  Improve lighting.

•  Be certain to use nightlights in the bedroom and bathroom.

•  Turn lights on if you get up during the night.

o  Arrange furniture so that paths are clear when you walk. Avoid rearranging.

o  During summer months, keep your home cool with air conditioning or a fan. Heat can make you dizzy.

Be certain to take care of your surroundings.  You can decrease your chance of a fall and injury.

Bone is living tissue. Each day, the body builds up and breaks down bone. When somebody has osteoporosis, new bone isn’t built as fast. This makes bones thinner and more fragile. Thin and fragile bones can break more easily. Fractures or breaks in the hip, spine, and wrist are most common.

A lot of older women have osteoporosis. Men can also have it.

You can’t always tell when your bones are thin and fragile. Sometimes you find out when you break a bone. Or you might notice that you’ve become shorter, or have back pain.

Lots of things can cause  osteoporosis.

What You Can’t Change

Gender.

o  Women tend to have smaller bones. Women also lose bone because of the hormone changes that happen during menopause.

Age.

o  Bones become thinner with age.

Ethnicity.

o  White and Asian women are at the highest risk. African American and Hispanic women are also at risk.

Size.

o  Women with small, thin bodies are at risk.

Family history.

o  If one of your parents had osteoporosis, you are more likely to have it.

What You Can Change

Diet.

o  Not getting enough calcium or Vitamin D can increase your risk. Consult with your health care team about how much calcium you need.

o  Be certain to eat a balanced and healthful diet. Include foods that are rich in calcium, like low-fat milk, yogurt, and cheeses; dark green leafy vegetables; sardines or salmon with bones; tofu; and almonds. Be certain to look for calcium fortified juices and cereals.

o  Vitamin D helps your body use the calcium you get from food. You get Vitamin D from sunlight when your hands, arms, or face are in the sun for 10-15 minutes, two or three times a week. You can also get Vitamin D from milk and from certain types of fish, like herring, salmon, and tuna.

Exercise.

o  Being inactive or staying in bed for long periods of time can increase your risk.

o  Bones become stronger with exercise. Weight-bearing activities like walking, jogging, playing tennis, and dancing help to build strong bones.

o  Activities that add strength and balance can help you to avoid falling and breaking a bone.

o  Remember to use good posture. You want to avoid doing things that twist your spine.

Make certain to use of tobacco increases your risk.

o  Be sure to use of tobacco avoids your body from using the calcium in your food. Additionally, women who smoke have less estrogen, which could make their bones thinner.

Drinking alcohol increases your risk.

o  Alcohol makes it harder for your body to use calcium. Drinking alcohol can also make you more likely to fall down.

Medicines.  

o  Certain medicines can increase bone loss.

o  Tell your health care team the names of all the medicines you’re taking. Make certain you mention over-the-counter medicines and herbal supplements. Do not stop taking a medicine without first talking with your provider.

o  Make your home safe.  To prevent falls –  

o  Be sure to keep rooms well lighted and use a night light.

o  Wear your glasses.

o  Don’t let things pile up on the floor.

o  Don’t use throw rugs.

o  Wear footwear with rubber soles and low heels.

o  Be sure to use a cane or walker when you’re unsteady when you walk.

o  Make certain to use a rubber mat in the bath tub.

o  Be sure to put “grab bars” in your bath or shower.

If you are a woman 65 or older, ask your health care team about getting checked for osteoporosis.

Small changes may make a large difference in lowering your chances of having alcohol-related problems. Here are some strategies to try. Be sure to check off some to try the first week, and add some others the next.

Keeping track

Be sure to keep track of how much you drink. Find a way that works for you, like a 3×5″ card in your wallet, check marks on a kitchen calendar, or an individual digital assistant. When you make note of each drink before you drink it, this will help you slow down when needed.

Counting and measuring

Know the standard drink sizes so you are able to count your drinks accurately. One standard drink is –  

o  12 ounces of regular beer,

o  8 to 9 ounces of malt liquor,

o  5 ounces of table wine, or

o  1.5 ounces of 80-proof spirits

Measure drinks at home. Away from home, it could be hard to know the number of standard drinks in mixed drinks.  To keep track, you could need to ask the server or bartender about the recipe.

For healthful men up to age 65

o  no more than 2 drinks in a day

For healthy women (and healthy men over age 65)

o  no more than 1 drinks in a day

* Depending on your health status, your physician may advise you to drink less or abstain.

Setting objectives

Decide how many days a week you want to drink and how many drinks you’ll have on those days. You can lower your risk of alcohol dependence and related problems by drinking within the limits in the box to the right. It is a good idea to have some days when you do not drink.  

Strategies for Cutting Down

Pacing and spacing

When you do drink, pace yourself. Sip gradually. Have no more than one drink with alcohol per hour. Drink a “drink spacer”, a nonalcoholic drink (water, soda, or juice) and alternate with drinks containing alcohol.

Including food

Do not drink on an empty stomach. Have some food so the alcohol will be absorbed more gradually into your system.

Avoiding “triggers”

What triggers your urge to drink? If certain individuals  or places make you drink even when you do not want to, attempt to avoid them. If certain activities, times of day, or feelings trigger the urge, plan what you’ll do in lieu of drinking. If drinking at home is a problem, keep little or no alcohol there.

Planning to handle urges

When an urge hits, consider these choices –  Remind yourself of your reasons for changing. Or talk it through with somebody you trust. Or get involved with a healthy, distracting activity. Or “urge surf”, that is in lieu of fighting the feeling, accept it and ride it out, knowing that it will soon crest like a wave and pass.

Knowing your “no”

You are likely to be offered a drink at times when you do not want one. Have a polite, convincing “no, thanks” ready.