From the Wellness Ministry...
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STAYING SAFE OUTDOORS
It’s summertime in northern Michigan when year round residents and visitors alike head out to enjoy the great outdoors. But sun, heat, bugs, and even the water can pose threats to your health. Here are some tips to keep you safe and comfortable while you enjoy the natural beauty our area has to offer.
Sun: To avoid sunburn and long term damage to the skin, apply sunscreen with SPF 15 or higher at least every two hours while outdoors, even on cloudy days. Cover up with tightly woven clothing, wear a hat with a brim, and wear sunglasses to protect your eyes. Limit sun exposure during the peak hours of 10:00 a.m. to 4:00 p.m. by staying in the shade as much as possible.
Heat: If you will be outdoors for a prolonged period on hot days, be sure to stay well hydrated. Drinking water is OK, but drinking Gatorade or Powerade replaces some of the electrolytes you lose when you sweat. If you experience leg cramps, or feel light-headed or nauseous, get out of the sun and heat right away.
Bugs: Wearing long pants and long sleeves when hiking or working outside will help protect you from ticks and mosquito bites. Wearing light colors makes it easier to spot ticks on your clothing. Apply an insect repellent containing DEET on your clothes and exposed skin to keep mosquitos from biting and apply permethrin on clothes as it kills ticks on contact. To prevent bee stings, avoid wearing perfume or using scented soaps. Bright colored clothing, food, and sugary or alcoholic drinks also attract bees and wasps. Check pop cans before taking a drink and be sure to put away food and clean up spills.
Water: Be aware of conditions (waves, wind, currents) before heading out into the lake. Never swim alone and make sure to watch children closely around water. Don’t dive in unfamiliar areas or dive or jump on others. If your kids swim until they are shivering or their lips turn blue, keep them out of the water until their body temperature returns to normal. Don’t drink alcohol when swimming or operating a boat. Wear an approved personal flotation device when boating.
DRY MOUTHDry mouth, also known as xerostomia, is an uncomfortable and irritating condition. It can be caused by several factors such as medications, radiation, chemotherapy, certain health conditions, and even aging can all play a part in this problem. According to Colgate over half of all adults are currently taking a prescription medication, and one in five take four or more prescription medications per day. There are over 500 medications that are directly related to dry mouth. The lack of saliva can affect the way you chew, swallow, and taste your food. In extreme cases it can even impact the overall health of your teeth and gums. If dry mouth is left untreated, it can cause an increase in plaque formation on the teeth as well as the early stages of tooth decay. There are a few remedies to help reduce this condition. Good oral hygiene habits are a must. Brushing twice a day and flossing every day will help ensure a healthy mouth. Drinking plenty of water and chewing sugar-free candy or gum can aid in saliva production. With your doctor’s permission, you may be able to change medications or reduce the dosage of the current medication to help remedy the issue. Reducing caffeine and alcohol intake has also been shown to prevent dry mouth. Try to avoid taking an antihistamine or decongestant which actively dries out the mucous membranes. Using an over the counter mouth rinse or gel such as Biotene is a common reliever that can help reduce dry mouth. If you choose to use a Listerine mouth rinse, make sure it is nonalcoholic such as Listerine Zero. In severe cases, fluoride trays can be made by your dentist to reduce the amount of cavities caused by dry mouth by hardening the tooth enamel.By Sara Miller
What Happens When You Quit Smoking?
We’ve all heard about the dangers of smoking, but what can you expect if you quit?
- 20 minutes after quitting—heart rate and blood pressure drop.
- 8 hours after quitting—carbon monoxide levels in the blood decrease to normal and oxygen levels in the blood increase to normal.
- 48 hours after quitting—nerve endings start to regrow. The ability to smell and taste begins to return to normal.
- 2 weeks to 3 months after quitting—blood circulation and lung function improve.
- 1 month to 9 months after quitting—coughing and shortness of breath improve. Cilia (moving hair-like structures) in the lungs start functioning normally. This increases their ability to handle mucous, clean the lungs, and reduce respiratory infections.
- 1 year after quitting—heart disease risk drops.
- 5 years after quitting—stroke risk drops to that of a nonsmoker.
- 10 years after quitting—lung cancer risk drops by half and risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases.
There are so many ways to quit smoking. You may decide to use nicotine replacement therapy, prescription medication, hypnosis, behavioral techniques, or to quit cold turkey. Whichever method you choose, remember that there are many health benefits that await you when you quit.
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Simple Ideas for Eating Better
March is National Nutrition Month! To celebrate, here are a few tips for improving what you eat:
Eat more whole fruit instead of juice. Whole fruit provides more fiber and fewer calories than juice.
Choose lower fat dairy products. Low fat and fat free milk, yogurt, cottage cheese, and cheese are linked to reduced risk of diabetes, high blood pressure, stroke, and inflammation.
Eat more oatmeal. Oats contain soluble fiber and lower bad cholesterol. Choose plain oatmeal and flavor it with fresh or dried fruit, cocoa powder, or nuts.
Use whole grain bread for sandwiches. Look for the Whole Grain Council’s “100% whole grain” stamp.
Skip extra calories from spreads. Add moisture to sandwiches with a slice of tomato, lettuce, or mustard instead of fats like mayonnaise, butter, or margarine.
Stock up on boneless, skinless chicken breasts. They are a convenient protein source that is low in fat and calories.
Eat fish at least twice a week. Fish is a good source of protein and omega-3 fatty acids. Skip breaded, fried fish and rich sauces that cancel out the benefits.
Choose brown rice. Research suggests that brown rice lowers diabetes risk.
Eat more veggies. Eat plenty of non-starchy vegetables every day. They are high in nutrients and low in calories.
Lighten up your mashed potatoes. Substituting buttermilk for whole milk, butter, and/or cream decreases calorie and fat intake while providing much-needed calcium.
Cook with broth instead of cream. Low-sodium, fat-free broth with a splash of low-fat milk can sub for cream in sauces, soups, and gravies. Thicken as needed with a little cornstarch dissolved in water.
Save dessert for special occasions. High calorie desserts can undo all your smart food choices. Instead, satisfy your sweet tooth with fruit.
Living Heart and Brain Healthy
Lifestyle factors have a real impact on the health of your heart and brain. Here are some proven ways to improve your odds of maintaining healthy heart and brain function throughout your life.
Physical Activity Regular exercise is an important factor in keeping your heart and brain healthy. Physical inactivity and excess weight are the biggest contributors to heart disease risk. Regular exercise not only helps burn excess calories to help control your weight, but also helps prevent the natural rise in blood pressure that occurs with aging. Good blood pressure control protects the blood vessels in your heart and brain from damage, reducing the risk of heart disease and cognitive decline. Experts recommend getting at least 2 ½ hours (or 150 minutes) of moderate exercise every week such as taking a brisk walk, aerobics, swimming, hiking or doing household chores like vacuuming or gardening.
Sleep Adults need 7-8 hours of sleep each night to keep their brains healthy. Sleeping too little or too much, abnormal breathing during sleep, and excessive daytime sleepiness are associated with cognitive decline. To get a good night’s sleep, try going to bed and getting up about the same time each day, relaxing before bed, avoiding caffeine, and eating your last meal or snack at least three hours before bedtime. It also helps to keep your bedroom cool, quiet and dark and to avoid use of a computer, cell phone, or tablet for an hour before bed, as the light can disrupt your sleep-wake pattern.
Other Lifestyle Factors Avoiding tobacco, managing your stress, and eating a healthy diet round out the recommendations for keeping your heart and brain healthy. Over time, you can measurably improve your risk profile for heart disease and brain disorders by maintaining a healthy lifestyle. -
