All About Health Handouts

Some of the reactions to a traumatic event include –

o  Numbness

o  Shock

o  Extreme sadness and/or crying

o  Irritability

o  Difficulty concentrating

o  Having bad dreams about the event

o  Unexplained aches, pains, fatigue, decreased energy

o  Changes in your appetite

o  Changes in your sleep

These reactions are normal, but if these reactions –

o  last longer than a couple of weeks

o  start to interfere with daily life

or

o  when you find that you’re abusing alcohol or illegal drugs

o  are having  thoughts of suicide or death

they could  be symptoms of a more serious depression.

Depression is an illness and is treatable.  Most individuals  respond to treatment.  They feel better and are able to bring their lives back into balance.

Be watchful to changes in your feelings and moods.  Allow yourself time to heal and feel free to seek assistance.  This may include medications, talk-therapy and colleague support.

Things you are able to do for yourself ~

o  Make certain to get help for yourself if you need it.

o  Do not attempt to rush your recovery, allow yourself time.

o  Ask for support from individuals  you trust.

o  When the event is prominent in the news, limit your exposure to it.

o  Seek out and become a member of  support group.

o  Be sure to keep to your daily routine.

o  Stay physically active.

o  Prevent making major decisions.

o  Prevent using alcohol or illegal drugs as a way to deal with the stress.

o  Spend time doing things you enjoy.

o  Continue to take prescribed meds.

Things you are able to do to help others ~

o  There is no right or wrong way to feel.  Friends and family members may react with different emotions.

o  Give support and companionship.

o  Avoid telling somebody to “get over it”.

o  If someone is in need of help, assist them in getting that help.  Make an appointment for them, drive them or go with them to the appointment.

o  All comments about suicide must be taken seriously.   If you believe the individuals is in immediate danger of harming him/herself, call 911.

Don’t forget, everyone responds to a traumatic event differently.  There’s no right or wrong way to feel.

o  When you, your family or friend are having a hard time dealing with the traumatic event – get help.

o  If you think that you, your family or friend is developing depression – get help.  

o  Depression is a treatable illness.

Skin cancer is the most common kind of cancer diagnosed. Annually there are more than 1 million diagnoses of skin cancer.  The number of skin cancers continues to rise.

Exposure to the sun’s ultraviolet rays causes most skin cancers. It is not easy to avoid sunlight, but there are things we can do to protect ourselves. Here are a few of them.

•  Limit the amount of direct sun exposure during the middle of the day (10 am – 4 pm). This is when the intensity of the sun’s rays is the strongest.

o  Seek shade whenever you can.

•  Wear clothing to protect your skin, for instance long-sleeves and long-pants.

o  Dark colors protect more than light colors.

o  Tightly woven fabrics protect more than loosely woven fabrics.

o  Dry fabric protects more than wet fabric.

o  Wear a hat – Ideally, wear a hat that has a wide brim, at least 2 -3 inches all the way around. It will protect your neck, ears, eyes, forehead, nose and scalp.

•  Be certain to use a sunscreen with an SPF of 15 or higher.

o  Apply generously and thickly on all skin that’ll be exposed to the sun.

o  Apply at least 20 – 30 minutes before going outdoors.

•  Reapply every 2 hours.

•  Reapply after swimming.

•  Reapply if you are sweating.

o  Make certain to use lip balm that contains sunscreen.

o  Do not forget to use sunscreen even when it is overcast or cloudy.

•  Wear sunglasses – Wrap around sunglasses offer the most protection.

o  Sunglasses should’ve 99% – 100% absorption.

Moderate alcohol use

For adult women and men over the age of 65, moderate alcohol use is no more than 1 drink a day. For adult men younger than 65, it is no more than 2 drinks per day.

A 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

Drinking and driving

You do not need to drink much to influence your driving ability. As little as 1 drink can increase your risk of a crash.

Medications

Drinking alcohol and taking medicines can cause  problems. These include prescription medicines for anxiety, depression and pain. You shouldn’t drink alcohol when you’re taking over-the-counter medicines for colds and allergies.

Social and work issues

The potential for problems increases with the amount you drink. Alcohol use may cause  problems at home, with friends and at work. It may cause  strained relationships, absence or lateness to work which may lead to other problems.

Alcohol related birth defects

Drinking alcohol when you’re pregnant or attempting to get pregnant could cause  problems for your unborn baby. These problems will last a lifetime. They include problems with learning and behavior.

Long term health problems

Many health problems can result from drinking over a long period of time. Women tend to develop alcohol related health problems earlier than men. Almost 2 million American Citizens have liver disease then of drinking.  The risk for heart disease, high blood pressure and some kinds of stroke increases. There’s a strong link between colorectal cancer and cancer of the esophagus, mouth, throat, larynx, and drinking.  The long-term drinking of alcohol can lead to inflammation of the pancreas.  The pancreas produces insulin. Insulin assists to regulate blood sugar.

If you need help to stop drinking, speak to your healthcare team about getting help.

Every year more than 36,000 individuals  in the USA  die from the flu. Truly, complications from the flu send more than 225,000 individuals  to the hospital every year.

What’s the flu?

The flu (influenza) is among the most severe illnesses of the winter season. It spreads easily from one individuals to the next and causes fever, chills, cough, sore throat, muscle aches and fatigue.  The flu could be life-threatening, namely for older adults.

The #1 way to protect yourself and others from the flu is by getting vaccinated.

You will not get the flu from being vaccinated.

You ought to get vaccinated against flu when you –  

•  Are 50 years of age or older

•  Have chronic heart disease, lung disease, kidney disease or diabetes

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

•  Have any condition that makes it hard to breathe or swallow

•  Are a woman who will be pregnant during flu season

•  Live in a nursing home or long-term care facility

•  Are a health care worker

•  Live with someone who’s chronic heart, lung, kidney disease, diabetes, a weakened immune system or a condition that makes it hard to breathe or swallow

•  Live or care for children younger than 5 years of age or adults older than 50

When you get the flu shot your skin could  be sore or red where the needle went in. You could also have some fever and aches.

After vaccination, it takes about 2 weeks for you to have protection from the flu.

Speak with your healthcare team about when they will be giving flu shots.

Stress, anxiety, and depression influence your consuming and physical activity habits and your weight. Some problems require expert assistance. Discuss your concerns with your main care provider.

Here are some things that you can try for yourself –

Change Your Thinking –

•  Your mood (sad, nervous, stressed) comes from your thoughts and what you tell yourself. In most cases, you can control your mood by picking  what you think about and tell yourself.

•  When you’re feeling too much stress, be aware of what you’re thinking. Are these thoughts making you feel worse? When so, then replace them with more positive thoughts. Make a list of 4-5 positive statements about yourself that you can use when feeling stressed. Here are some examples –

o  I can control my reaction to a situation, even when I cannot control the situation.

o  I am a good individuals.

o  I’m calm and relaxed.

o  I’m at peace with myself and with the world around me.

o  I will accept the things I cannot change. I will have the courage to change the things I can and I will learn to know the difference.

Make certain to help Your Body Handle Stress –

•  Make exercise a part of every day.

•  Be certain to eat a healthful diet high in fruit and vegetables. Drink plenty of water.

•  Be certain to get enough rest.

•  Try a massage.

•  Be sure to take a long shower or bath.

•  Make certain to take a break from stressful situations –  count to 10, take a deep breath, daydream, or take a vacation if you can.

•  Divide big tasks into little ones, and tackle one at a time.

•  Learn how to relax and practice this regularly. Relaxation training is available through the VA.

•  Arrange to have some quiet time for yourself each day.

•  Talk over your troubles with somebody you trust.

•  Be certain to take the time to do things you enjoy.

•  Plan ahead and pace yourself so you are not late or in a terrible rush.

•  Listen to or make music, paint, or express yourself artistically.

•  Picture yourself handling particular stressful situations calmly and effectively.

Each year 33,000 Americans are diagnosed with oral cancer. Oral Cancer is a cancer that forms in the lips, tongue, gums, the lining of your cheeks or the roof or bottom of your mouth. It is often diagnosed in its later stages.  The treatments for oral cancer could be disfiguring and expensive.

Are you at risk for oral cancer?

Risk factors for developing oral cancer include –  

•  Be certain to use of tobacco including cigarettes, cigars, pipes, chewing tobacco or dipping snuff.

•  Alcohol use increases risk with the amount of alcohol consumed.

•  Exposure to sunlight.

What to watch for

Warning signs can include any of the following –  

•  A lump or sore on your lip or in your mouth that doesn’t heal.

•  A white or red patch on gum s, tongue, tonsils or inside your cheek.

•  Trouble chewing or swallowing or moving tongue or jaw.

•  Sore throat or the feeling that something is caught in your throat.

•  A change in your voice.

•  Loose teeth or dentures that no longer fit.

•  Pain in one ear without hearing loss.

When you experience any of the above for additional than two weeks, see your primary care provider or dental health care provider. These signs could either be cancer or an indication of another health problem such as an infection.

Avoidance of Oral Cancer

•  If you smoke or use smokeless tobacco, stop.

•  If you do not use tobacco, do not begin.

o  Cigarette and cigar smoking are responsible for many of the cancers that form in the mouth. This includes the tongue, gums, and lining of cheeks.    

o  Cigarette use of tobacco is a major risk factor for cancers of the larynx (voice box), gums and the lining of your cheeks.    
o  Cigar use of tobacco is a major risk factor for cancer of the lip and throat.    
•  Limit alcohol use.    

•  When outdoors, use a lotion or lip balm that contains sunscreen. Wear a hat with a broad brim to block the sun.    

•  Have regular dental check-ups to check your entire    mouth for signs of cancer.

•  Make sure to eat a healthful, low-fat, high fiber diet that includes fruits and vegetables. It will help to reduce your risk.   

A dults ought to get at least 30 minutes of exercise five or more days a week.  The good news is that you can split up the time to make it more convenient. You can do three 10-minute or two 15-minute blocks of time.             

It’s easier than you think. Walking briskly, biking, swimming or dancing are just some of the activities than you can do. You can play with your children or your grandchildren, do housework or garden. All of these have health benefits.             

Here are some tips for getting active –              

•  When you aren’t active now, start slowly.             

•  Slowly increase how often you exercise, the amount of time and the intensity.             

•  Find an activity you enjoy.

•  Try to vary the kinds of activities you do. That will help to keep your interest and improve the health benefit.

•  Ask a friend or spouse to join you.

•  Be sure to set reasonable objectives. As you reach them, set new objectives.

Dealing with Setbacks

When something comes up and disrupts your routine, it’s okay. Think of the setback as being temporary and get going again. You can even use the setback to review your activity habit and set some new goals.

•  Are the times practical? When not, rethink and change time of day for your activity.

•  Are you bored? Try a new activity. Find somebody to exercise with.

•  Too tired? Remember that exercise can help you to feel more energetic.

•  Too stressed? Exercise is a great stress reducer.

•  Not enough time? Remember, there are 1,440 minutes in a day; take 30 of them for you and your health.

Here are 6 reasons to get up and walk –

1. Regular walking burns calories, which as well to a healthy diet can help you to manage your weight.

2. More than half the body s muscles are designed for walking; it is a natural movement that is nearly injury-free.

3. Regular brisk walking has many health benefits.

4. Brisk walking is an aerobic activity. It makes your heart, lungs, and muscles stronger.

5. Walking refreshes the mind, decreases fatigue, increases energy, and improves sleep.

6. Walking could be a great time for sharing and socializing with friends and family.

Getting started –

o  A little walking daily is better than an occasional weekend bout of activity. Start with short walks and build from there.

o  Be sure to select routes that are intriguing, safe and convenient. Prevent heavy traffic, loose dogs, and rough ground. Remember hills are more difficult.

o  Walking with others can help motivate you.

o  Be safe. Make certain to take a friend when it is dark outside. Tell someone where you are going, and bring a cell phone when you can.

o  When it’s very hot, walk during the coolest hours, pick a shady route, and walk a little slower.

o  When it is cold, avoid icy surfaces.

o  Dress in loose, comfortable clothing. In cold weather, dress in layers and wear mittens and a hat.

o  Wear comfortable, appropriate footwear.

o  Consider using a pedometer to measure the number of steps you walk.

o  Warm-up before and cool-down after activity.

Sample 10 week walking plans to get you began –             

This plan is for those who aren’t used to physical activity.            

Week   1   2   3   4

Minutes walking   10   10   15   18

Walks per week   2   3   3   3

This plan is for those who are already physically active.            

Week   1   2   3   4

Minutes walking   20   22   25   30

Walks per week   3   3   3   3

Getting the Patient Ready –  

•  Have patient avoid drinking beverages that have caffeine 30 minutes before having blood pressure (BP) taken.

•  Have patient refrain from tobacco use for at least 30 minutes before having blood pressure (BP) taken.

•  Have patient sit calmly, without talking for at least 5 minutes –  with their back supported and feet on the floor.

•  Ask patients not to talk during the actual blood pressure measurement.

Preparation Tips for Blood Pressure Measurement –  

•  On the first visit, compare readings in both arms. For monitoring, use the arm with the higher reading.

•  Be sure the inflatable part of the cuff encircles at least 80% of the arm.

•  Wrap the cuff snugly around a bare arm with the lower edge of the cuff centered 2 finger breadths about the bend of the elbow.

•  The arm should be supported and slightly flexed at the patient’s heart level during the reading.

Measurement Tips for Manual Blood Pressure (BP) Cuff Readings –  

•  When taking manual readings, determine the pulse obliteration pressure, where the radial artery pulse is felt to disappear when the cuff is inflated.

•  Place the bell or diaphragm of the stethoscope over the brachial artery.

•  Inflate the cuff to 30 mmHg above pulse obliteration pressure.

•  Deflate cuff at a slow steady drop of about 2 mmHg per second.

•  The systolic reading is the first of 2 to 3 consecutive beats.

•  The diastolic reading is the last even number where sound was heard.

For Measuring Blood Pressure during a Visit –  

•  Make sure to take 2 or 3 readings, waiting briefly between each cuff deflation and next inflation.

•  Average the 2 or 3 readings to obtain a blood pressure (BP) for the visit.

and

•  Tell patients their Blood Pressure (BP) numbers and their Blood Pressure (BP) objectives.

•  Congratulate patients when objectives are reached.

Does having a healthful lifestyle mean that I will not get heart disease?

No, but it reduces your chances. Heredity still plays a role even when you live a healthy lifestyle. If one of your parents or a close blood relative had heart disease at a young age, you could be at risk. Talk to your health care provider about your risk.

Does taking medication to lower cholesterol really prevent heart attacks?

Medicines that lower cholesterol can help prevent a heart attack. These medicines are often used for individuals  at high risk for a heart attack. Often, individuals  who have had a heart attack are given cholesterol-lowering medicines to prevent another one.

Should I drink a glass or two of wine with dinner to prevent heart disease?

We have all heard that drinking red wine assists to prevent a heart attack. This is true for all kinds of alcohol. Moderate alcohol intake (no more than 1 drink a day for women and 2 drinks a day for men) can decrease the risk of heart disease and heart attacks. One drink is equivalent to 12 ounces of beer, 4 ounces of wine, 1. ounces of 80-proof alcohol or 1 ounce of 100-proof alcohol. Talk with your health care provider for specific guidance.

My cholesterol is high but no one in my family has heart disease. Does this mean that I do not need to worry about my cholesterol?

Not everyone with high cholesterol develops early heart disease. You could want to have your LDL (”bad”) and HDL (”good”) cholesterol tested. Some individuals  with high cholesterol have normal LDL but high HDL. This is a good situation to be in.

Not having a family history of heart illness is good. But, having high cholesterol puts you at risk for developing heart illness. Watching your diet and regular exercise are excellent ways of decreasing your risk, plus they’re good health habits.

Is it true that just taking one aspirin a day assists to prevent heart attacks?

Aspirin has been shown to help prevent heart attacks in men. Aspirin thins the blood in a way that decreases heart attack risk. Acetaminophen (e.g., Tylenol) and ibuprofen (e.g., Motrin) do not act in the same way. Aspirin could  be a part of your efforts to decrease the risk of developing heart disease.

Speak with your healthcare provider before beginning daily aspirin.