All About Health Handouts

Things to consider when picking  a sunscreen –  

o  Broad Spectrum – protects against both UV-A and UV-B rays

o  SPF (sun protection factor) of 15 or higher.  SPF 15 filters out over 90% of the sun’s harmful UV-B rays; SPF 30 ~96% and SPF 45 ~98%.

o  Waterproof when you will be sweating or swimming

o  Made in particular for use on your face. This will help to avoid the sunscreen ‘running’ into your eyes and burning

o  PABA (para-aminobenzoic acid) free when you’re sensitive to that chemical

o  Water-based when you have acne or oily skin

Other Tips When Selecting and Using Sunscreen  

o  Not all sunscreens have the same ingredients. If your skin reacts badly to the one you’re using, attempt one with different chemicals.

o  Be aware of the expiration date. Over time sunscreen may lose its effectiveness.

o  A more expensive brand doesn’t mean it’s more effective than a less expensive brand.

o  Shake well before use. This will help to mix sunscreen that might have clumped up in the container.

o  Be sure to use enough. Apply thickly and evenly.  Be sure to use about 1 oz or a handful to cover your entire body.

o  Apply to all parts of your skin that’ll be exposed to the sun. Do not forget your ears, back, shoulders, the back of your knees and legs.

o  Apply sunscreen

o  About 20 – 30 minutes before going out in the sun. This permits for your skin to absorb the sunscreen.

o  Every 2 hours when outdoors.

o  After swimming or sweating.

o  Even if you are wearing hats and protective clothing.

Remember – No sunscreen offers 100 percent protection.  Make certain to use sunscreen and practice sun safety for the best protection.

Using smokeless tobacco (also called snuff or spitting tobacco) is a harmful health habit.

• the use of smokeless tobacco is rapidly growing in the U.S..

• About 10 – 12 million people  in the USA use smokeless tobacco.

• More than 7 million individuals  aged 12 and older have used smokeless tobacco within the last month.

• It is most frequently used by young adults aged 18-25.

Smokeless tobacco is full of materials than can cause  harm. They include more than 25 cancer-causing substances and nicotine.

• Nicotine is addictive.

• the amount of nicotine from smokeless tobacco is 3 to 4 times greater than the amount from a cigarette.

• Nicotine is absorbed more gradually from smokeless tobacco and stays in the bloodstream longer.

Using smokeless tobacco can lead to gum disease.

Using smokeless tobacco puts you at greater risk for cancer of the tongue, cheek, gums and the floor and roof of your mouth.

Stopping the use of smokeless tobacco has many health benefits. There’s an nearly immediate betterment in your health.

• Your chances of developing cancer decreases.

• Blood pressure, heart rate and breathing begin returning to normal soon after stopping.

Be sure to use of tobacco is the single most preventable cause of death in the United States.  Smokeless tobacco IS NOT a safe substitute for tobacco use cigarettes.

Hepatitis B is a virus infection you can get any age. It is harmful to the liver. It can even lead to chronic liver illness, liver cancer, and death.

Hepatitis B spreads through contact with infected blood or other body fluids. You can get Hepatitis B if you have sex with someone who has it. You can get it by shooting up with used needles. You can get Hepatitis B if you get a tattoo or body piercing after the needles or tools have been used on someone else. When a woman with Hepatitis B is pregnant, the baby can get the disease from her.

There’s no cure for Hepatitis B. But there are shots to prevent Hepatitis B. Speak with your primary care provider about getting the Hepatitis B shots if you –  

o  Live with somebody who’s Hepatitis B

o  Inject illegal drugs and share needles

o  Have sex with someone who has Hepatitis B

o  Have sex with more than one person

o  Are a man who’s sex with men

o  Have had a recent sexually transmitted infection

o  Have HIV infection

o  Have liver illness

o  Are receiving kidney dialysis

o  Have a blood clotting-factor disorder

o  Plan to travel to and stay more than 6 months in a country where many individuals  have Hepatitis B

o  Be certain to work where you might be exposed to blood (for example, in a hospital, laboratory, or residential care facility).

The Hepatitis B vaccine is given in a series of 3 shots.  The second and third doses are given 1 month and 6 months after the first dose.  The shots are safe and you won’t get Hepatitis B from them. After each shot, you might have some soreness where the needle went in.

Hearing loss is among the most common conditions that affect adults middle-aged and older. Most adults have a gradual hearing loss, beginning about 18 years of age. Nearly one-third of adults over 60 years of age and half of adults over 75 have meaningful hearing loss.

Hearing problems can affect your daily life. Everyday sounds are harder to hear. These can include doorbells, TV, radio, automobile horns and alarms. Having a conversation may be more difficult. This can lead to not understanding instructions, advice or warnings.

o  Do you strain to hear a conversation?

o  Do others complain when you turn up the volume on the television or radio?

When you responded yes, you may be experiencing a hearing loss.

Hearing loss could be determined with a hearing test. When you have hearing loss, there are devices available that can help you to hear better. A hearing aid amplifies sound and is worn in or behind the ear. Equipment is available to help with listening to Television and talking on the phone.

Some hearing loss can be prevented. This includes noise-induced hearing loss. Protect your hearing by compensating attention to noises. Too much exposure to loud noises – lawn mowers, airplane engines, car races or loud music – can lead to hearing loss. When using headphones, adjust the volume to lower levels.

Consult with your main care provider if you think that you’re having problems with your hearing.

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

Make certain to check your blood sugar at home the way your provider or diabetes educator showed you to do it.

•  If you have a problem, tell your provider or diabetes educator.

Follow your diabetes food plan.

•  Make sure to eat less fat and less salt.

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

o  Make sure to eat lean meats, poultry and fish. Cut off any fat or skin.

o  Make sure to pick low-fat cheeses and dairy products.

•  Be certain to eat more fiber.

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

•  Avoid foods and drinks high in sugar/sweeteners.

Be physically active every day.

•  Make activity part of your daily routine.

Stay at a healthful weight.

•  When you need help, ask your provider for assistance.

Make certain to take your medicines as prescribed.

•  When you are not sure how much to take or when to take your medicines, ask your provider or diabetes educator.

Tell your provider about over-the-counter medicines.

•  Tell provider or pharmacist about any non-prescription medicines, vitamins or herbal supplements you take.

Make sure to check your feet every day.

•  Make sure to look for cuts, blisters, red spots and swelling. Call your health care team or telephone advice nurse about any sores that will not heal. If you cannot see your feet, have someone else check them.

Be sure to keep your appointments.

•  Make sure to keep your appointments with your provider and the lab.

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

Taking care of your diabetes can seem overwhelming.  It does not need to be.  Knowing your ABC’s and your ABC targets can help.

Hemoglobin A1C  

o  the A1C test is a blood test for your diabetes.  It shows what your blood sugars have been for the previous 2 – 3months.  It tells your provider when your diabetes treatment plan is working.  the better controlled or lower your daily blood sugars are, the lower your A1C will be.  High A1C’s over time increase your chances of developing complications from your diabetes.

o  the A1C blood test is done about 2 times a year.

o  the A1C goal for most people  with diabetes is less than 7.  

o  Ask your provider what YOUR A1C goal is. _______________

Blood Pressure

o  High blood pressure or hypertension makes your heart work harder.  High blood pressure over time increases your risk for heart attack, stroke or kidney disease.

o  Your blood pressure must be taken at every visit.

o  the blood pressure goal for most people  with diabetes is 130/80 or less.

o  Ask your provider what YOUR blood pressure (BP) goal is.  __________

Cholesterol  

o  Elevated cholesterol levels, particularly your LDL (bad) cholesterol, could cause  your blood vessels to narrow and harden.  High levels can lead to buildup and clog your blood vessels.  Over time, this could cause  a heart attack or stroke.

o  the cholesterol blood test is done at least 1 time a year.

o  the LDL cholesterol goal for most individuals  with diabetes is                     less than 100.

o  Ask your provider what YOUR LDL cholesterol goal is.  __________

When we are feeling warm/hot, we perspire.  The perspiration evaporates and that authorizes our bodies to cool. When our bodies do not cool correctly or cool enough, we are able to feel and become ill. Here are some things we are able to do to help stay cool.

o  Dress for it. Wear lightweight, loose-fitting and light colored clothing. Wear a hat with a brim or use an umbrella to help block out the sun.

o  Protect yourself. Don’t get too much sun. Wear sunscreen. Wear sunglasses. Prevent being outdoors during the summit sun hours 10 am – 4 pm.

o  Drink up. That would be plenty of water. Drink even when you don’t feel thirsty. Water or ’sports’ drinks are beneficial. Don’t drink alcoholic or caffeinated beverages in the warm weather – they can cause dehydration.

o  Be certain to eat small meals and eat more often. Be certain to eat cool foods such as salads. Avoid hot and heavy foods. Attempt to limit high protein foods. These can increase your metabolic (internal body) heat.

o  Slow down and take it easy. Try to avoid strenuous activity. When that’s not possible, then do it during the coolest part of the day, usually 4 am-7 am.

o  Be certain to take a break. Be certain to take regular breaks in the shade or cool area when it is hot.

o  Stay indoors. When possible, stay indoors and spend more time in air conditioned places. Find a cooling center. Move your exercise indoors. Walk the air conditioned malls.

o  Be sure to keep the shades down and blinds closed. Blocking out the sunlight will keep indoor temperatures cooler. Do a minimum of cooking. Be sure to use the oven only when absolutely necessary.

o  If you take medications, talk to your pharmacist. Ask if you need to be extra careful during the warm weather.

The warmer weather brings us outdoors and brings some unwanted “guests”. Here are some helpful hints to protect against mosquito bites.

Mosquitoes and the West Nile Virus

Mosquito bites can make you itch. Ordinarily, they are not worrisome. A bite by an infected mosquito can result in West Nile Virus infection. For the elderly and persons with compromised immune systems, the West Nile Virus can be dangerous. West Nile Virus is more common in the summer and early fall.

Here are some ways to protect yourself –  

o  Apply insect repellant. Make sure to use a repellant that contains DEET to exposed skin. Read and follow the product’s instructions before use.

o  Wear long-sleeves, long pants and socks when spending time outdoors.

o  Spray your clothing with an insect repellant that contains DEET.

o  Be sure to take additional care during the early morning and early evening. These are mosquitos’ summit biting times.

o  Be certain to get rid of standing water. Discard flower pots, buckets or other items that can hold water. Clean bird baths at least weekly.

o  Make certain to check screens. They ought to fit windows and doors. Think about installing new screens and repairing screens if they’ve holes.

Protect others –  

Report dead birds to local authorities, like the local health department. Dead birds may  be a sign that West Nile Virus exists in your neighborhood. Do not touch a dead bird with your bare hands.

Notify your main care provider if develop flu-like signs, fever, skin rash and muscle weakness after a mosquito bite.

Do you know what your blood pressure numbers are? Nearly 1 adult out of every 3 has high blood pressure – hypertension.  The rate is higher for African American Citizens.

High blood pressure (BP) lasts a lifetime. So does managing high blood pressure.

Here are some things you can do to improve your blood pressure (BP) control.

•  Make certain to take your blood pressure (BP) medicines.

o  Know their names and take them as directed.

o  Refill your medicines before they run out.

o  Do not stop taking your medicines unless you are told to. If you’ve problems or side effects from your medicines, call your provider.

o  Know your blood pressure goal.

o  Be certain to keep track of your blood pressure (BP) – write it down, keep a log.

o  Be certain to keep your appointments.

•  Make sure to maintain a healthful weight. When you are overweight, losing as little as 10 pounds can reduce your blood pressure. Talk with your health care team for additional information about weight management.  

•  Make certain to eat a healthy diet. Using the DASH (Dietary Approaches to Stop Hypertension) eating plan can help lower blood pressure. DASH focuses on eating more fruits, vegetables, and low fat or fat-free dairy products.  The DASH eating plan is low in cholesterol, saturated fat and sodium or salt. http – //www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

•  Be sure to get physically active. Aim for . hour of activity most days of the week. Make activity part of your day. For  instance –  take the stairs, park further away from the entrance or go for a walk.

•  Limit alcohol. Men should have no more than 2 drinks per day and women no more than 1. One drink = 12 oz of beer or 5 oz of wine or . oz of liquor.

Managing your high blood pressure (BP) takes effort.   You and your health are worth it..

Did you know?

Each year, more than 46,000 adults die or get ill from illnesses that could’ve been avoided with a vaccine. Children aren’t the only ones who need to get shots. Adults need them too.

All vaccines protect you from getting illnesses. For some conditions that are easily spread vaccines also protect others around you from getting illness.

Vaccines are one of the most important accomplishments of the past 100 years.

No one in the U.S.  has smallpox or polio anymore because of vaccines. and very few kids get measles, diphtheria, or whooping cough anymore.

Do vaccines (shots) make you sick?

Sometimes, after a shot, you could feel a little pain where the needle went in. Sometimes, you can have a mild fever the next day. More serious reactions are rare.

The good things that come from vaccines are much more important. By getting the shots your physician recommends, you are able to be protected from many diseases.

•  Flu shots –  Adults age 50 and older, and some younger adults, should get a flu shot every year.

•  Tetanus shots –  Make sure to get one every 10 years to protect yourself from this illness, also known as lockjaw.

o  If you are between 19 and 64 years old, get one dose of Tdap, a special form of the tetanus vaccine, to help protect you against whooping cough.

•  Pneumonia shot –  Adults should get the pneumonia shot when they turn 65. Younger adults who have heart, lung, liver or chronic kidney illness, diabetes, sickle cell illness, or have a weakened immune system should also get the pneumonia shot.

•  Other vaccines such as Hepatitis A, Hepatitis B, MMR, Shingles and HPV might also be recommended for you. Make sure to check with your doctor.