All About Health Handouts

Good stress or bad stress, it is something that we experience every day.

The good news….you can help prevent daily goings-on from causing undue stress.

Here are some things to do –  

•  Make certain to set realistic objectives both at work and at home.

•  Make certain to look at the large picture and put things into perspective.

•  Make a plan for dealing with the problem.

•  Manage tasks or projects by breaking into smaller more doable steps.

•  Do not “sweat the small stuff”.

•  When something isn’t important, try to not get upset over it.

•  Be sure to help yourself –

o  Think about a stress management class.

o  Consider a time management class.

•  Find activities you enjoy and take part in them on a regular basis.

•  Be physically active.

•  Make certain to maintain a positive outlook.

Change your thinking –

When you’re doing something new – think of it as an exciting opportunity

•  Task seems too hard – attempt a different tactic

•  Not enough time – reorder your priorities

•  Not enough resources – is not this a excellent time to get those creative juices flowing

Reward yourself for the good things you do each day

Smoking or using smokeless tobacco cause about seventy-five% of cancers of the mouth and throat. Your risk of developing these cancers increases when you also drink alcohol.

Almost 95 percent of these cancers occur in adults over 40. Men are more likely to create cancer of the mouth and throat.

What are the risk factors?

o  the major risk factor is tobacco – cigarettes, cigars, pipes, chewing tobacco and dipping snuff.

o  Long time heavy smokers are at greatest risk.

o  Your risk increases if you’re tobacco user who drinks heavily.

You ought to be concerned when you –  

o  Have a sore on your lip or mouth that does not heal.

o  Develop a lump or patch on your lips, gums or in your mouth.

o  Start bleeding, have pain or a numb area on your lip or in your mouth.

o  Notice a change in your voice.

o  Detect loose teeth or your dentures no longer fit.

o  Have trouble chewing, swallowing or moving your tongue or jaw.

o  Create a sore throat or have a feeling that something is caught in your throat.

If you’ve any of these, you ought to see your main care provider or dentist.

Most cancers of the mouth and throat are preventable.

Stopping smoking and stopping smokeless tobacco will reduce your risk.

Important — Smokeless tobacco IS NOT a safe substitute for smoking cigarettes.

For help to stop smoking or stop using smokeless tobacco, speak with your healthcare team.

Shingles is a illness that affects the nerve endings. It causes severe pain and blisters. Nearly 1 million individuals  in the United States  will get Shingles each year. Shingles is more common among older individuals . Individuals  with a weakened immune system might also get Shingles.

Shingles is caused by infection with the Herpes Zoster virus, the same virus that causes chicken pox. After a chicken pox infection clears up the virus stays in the body. Usually the virus doesn’t cause any problems. A lot of years later, notwithstanding, the virus can reactivate and cause Shingles. Shingles ordinarily starts with pain, itching or tingling on one side of the face or body. A rash with blisters will then appear. You can also have a fever, chills, headache and upset stomach.  The rash can last from 2 weeks to a month. About one of every five who has Shingles will have severe pain long after the rash is gone.

The Herpes Zoster vaccine can help protect you against Shingles.  The vaccine is safe. It’s given as a single shot.

Talk with your primary care provider about receiving the Herpes Zoster vaccine when you –  

o  Are an adult 60 or older

o  Don’t have an allergy to gelatin, neomycin or other component of the vaccine

o  Don’t have a weakened immune system

You may experience some redness, soreness, swelling and itching where the needle went in. You may also experience a headache after the shot.

The warmer weather brings us outdoors also brings some unwanted “guests”. Here are some helpful hints to prevent stings by bees, wasps or yellow jackets.

Stings

For most of us being stung by a bee, wasp or yellow jacket is unpleasant. Sometimes a bee, wasp or yellow-jacket sting may be much more hazardous.

Here are some ways to prevent being stung –  

o  Wear light-colored clothing.

o  Do not wear perfume or use scented soaps.

o  Make sure to keep lids on foods, drinks and trash.

When you get stung –

o  Scrape the stinger with a side-to-side motion.  To do this use your fingernail or blunt object like a credit card. After the stinger is removed, wash the area with soap and water. Do that several times a day until the skin heals.

o  Apply a cold compress to help relieve the pain. Make a paste of baking soda and water. Apply for 15-20 minutes. This can also help with the pain. Taking an over-the-counter pain medication can also help.

Seek medical help when –  

o  You’re stung on the nose or mouth.

o  You have a large area of swelling, abnormal breathing, tightness in your throat or chest, experience dizziness, faint or create hives.

When you have a known allergy to stings, speak to your primary care provider about an Epi-pen .

Oral health is essential to your general health and wellness.

Brush your teeth at least two times a day –  Make sure to use a brush with soft-bristles and toothpaste with fluoride. Soft-bristles are gentler on your gums. Fluoride helps to prevent tooth decay.

o  Make certain to use small gentle circular motion and short back-and-forth strokes.

o  Don’t press too hard – the bristles on the brush should not be flat.

o  Clean the outside and inside of your tooth surfaces and tongue.

o  Brush your teeth after meals and at bedtime.

o  Replace your toothbrush with a new one every three months.

Floss your teeth at least once a day –  Cut a piece of floss about 18 inches long and wind most of it around one finger of each hand. Gently guide the floss between two teeth. W hen the floss reaches your gum, curve the floss against the surface of a tooth so that it forms a “C”. Gently slide the floss against the side of the tooth to scrape off the plaque. Repeat for each tooth always advancing the floss and using a clean piece. Flossing assists to remove plaque and leftover food that you cannot reach by brushing. It can help to keep your gums healthy.

Be sure to eat a balanced diet –  Avoid sweets and sugars. Eating 5 servings a day of fiber-rich fruits and vegetables stimulates the flow of saliva. This can help repair tooth surfaces with early stages of tooth decay.

Schedule regular dental visits –  Specialist tooth cleaning is important. It’ll remove plaque that has formed even with cautious brushing and flossing. Problems can be found early resulting in treatment that can prevent future damage.

Don’t forget – your teeth are meant to last a lifetime.

The skin’s aging process starts in our mid 20’s. As we age, skin becomes less elastic, more fragile, drier, and develops age spots and skin tags. We can bruise more easily and new skin cells grow less quickly.

Skin becomes drier. Dry skin can cause  itchiness. Being dehydrated, too much sun exposure, smoking and stress can also cause itchy skin. Some things that can help include the use of moisturizers, a humidifier, and milder soaps. Bathing less often and using warm water in lieu of hot can also help.

Age spots develop. Age spots resemble a large freckle. They’re light brown to very dark brown flat patches, generally found on your face, legs or feet. Using sunscreen when outdoors and avoiding excess sun exposure can decrease and even prevent the development of age spots.

The fat padding under skin, which protects blood vessels, is lost as we age. As a result, simple injuries like bumping against a table can produce a bruise.

Aging skin can become more sensitive to fabrics, soaps and detergents. Wearing clothing with a lining and switching to soaps and detergents for ’sensitive’ skin can help.

Smoking also causes skin changes. These include deep wrinkles, leathery skin and changes in your complexion.

Being in the sun for even a few minutes a day without sun protection can cause  noticeable skin changes over the years.  The most common skin changes include freckles, fine wrinkles, rough and leathery skin, and a blotchy complexion. You can also develop skin cancer.

It is never too late to protect your skin –  

o  Prevent deliberate tanning.

o  Stay out of the sun between 10am and 4pm, when rays are the strongest.

o  Wear a wide brimmed hat and long sleeves when outside in the sun.

o  Make certain to use sunscreen (SPF 15 or higher) year round. Apply sunscreen 20 minutes before going outdoors and reapply after swimming or sweating.

Stress, tension and anxiety have a role in coronary heart illness.

Do you…

o  Feel stressed, tense or anxious?

o  Make sure to eat foods high in fat, salt and cholesterol because we’re stressed?

o  Reach for a cigarette when feeling tense?

o  Hang out in front of the Television as solution for managing stress?

Experiencing some stress is a “way of life”. How we respond to stress might  be a factor in the development of coronary heart disease. What we do to handle or deal with stress might also add to the risk of developing coronary heart disease. A lot of times, stress and the ways we decrease the stress in our lives might not be healthful. We need to learn to make healthful lifestyle options to deal with stress.

One healthful and beneficial way to deal with stress is to become more physically active. Try taking a short walk or a long walk, instead of reaching for a donut or the chips. You’ll feel better. Plus, you will not be adding calories or feeling guilty.

Schedule some “me” time each day to help manage your stress. Listen to music, peruse a book, take a walk. Try different things and learn what works best for you.

Do not forget, managing stress is good for you and good for your health.

As you grow older, you could notice changes in your sleep patterns. These changes may include insomnia. You could experience –  

o  Taking longer than 30-45 minutes to fall asleep.

o  Waking frequently during night.

o  Waking up early and not being able to go back to sleep.

o  Waking up feeling tired.

Here are some suggestions for a good night’s sleep –  

o  Create a bedtime routine –  go to sleep and wake-up at the same time; wind down by reading a book or taking a warm bath.

o  Plan physical activity and exercise for the same time each day, but not too close to bedtime.

o  Make certain to keep your bedroom dark, well ventilated, safe and comfortable.

o  Enjoy natural light every afternoon.

o  Avoid caffeinated drinks late in the day.

o  Attempt a warm beverage before bed such as warm milk.

o  Give yourself 15 minutes to fall asleep. When after 15 minutes, you aren’t drowsy, get up. When you feel sleepy, go back to bed.

o  Avoid too much napping. You will be less sleepy at bedtime.

o  Prevent drinking alcohol or tobacco use a cigarette to help you sleep. Nicotine is a stimulant and alcohol may make staying asleep more challenging.

o  Spend time with other individuals . Coping with stressful events is easier when individuals  support each other.

o  If it helps, talk about how you are feeling. Be willing to listen to others who need to talk about how they feel.

o  Be certain to get back to your everyday routines. Familiar habits may be very comforting.

o  Be certain to take time to grieve and cry when you need to.  To feel better in the long run, you need to let these feelings out instead of pushing them away or hiding them.

o  Ask for support and help from your family, friends, church, or other community resources. Join or develop support groups.

o  Be sure to set small goals to tackle large problems. Be sure to take one thing at a time instead of attempting to do everything at once.

o  Make certain to eat healthy food and take time to walk, stretch, exercise, and relax, even when just for a few minutes at a time.

o  Make certain you get enough rest and sleep. You may need more sleep than usual.

o  When you are trying of do too much, try to cut back. Be sure to put off or give up several things that aren’t absolutely necessary.

o  Do something that just feels good to you like taking a warm bath, taking a walk, sitting in the sun, or petting your cat or dog.

Stress – it’s all around us and there’s no way to avoid it. There might not be something major going on in your life. Sometimes several minor or mild stressors are happening at once and this can lead to the same stress as a bigger stressor.

Public speaking could be stressful, but watching a close game could be stressful as well. Our lives would be dull without some stress.  The key is to deal with stress in a positive and healthful way.

If you are able to know what causes you stress, try to avoid or remove it. That may not be always be possible. There are many ways to manage emotions; some can cause  health problems, for example, beginning to smoke, use of tobacco more or overeating. Here are some healthy ways to manage stress –  

o  When you can, attempt to get away for a few moments, a break can be helpful.

o  Try to not worry about things you cannot control.

o  Provide it a positive spin – “what a excellent opportunity”.

o  Make certain to work to resolve conflicts both at work and at home.

o  Talk and problem-solve with a family member, a friend, or counselor.

o  Practice positive thinking.

o  Learn some easy relaxation exercises.

o  Be certain to set realistic goals – home and at work.

o  Learn to say “no”.

o  Make certain to get physically active on a regular basis.

o  Make sure to eat well-balanced nutritious meals.

o  Be certain to get enough sleep.

o  Participate in something you don’t find stressful.

o  Schedule time for yourself each day to sit quietly and think of a peaceful picture.