Monthly Health Tips

 

Health Risk Assessment

We offer this Health Risk Assessment link to EAP Work-Life Resources (external to our web site) for your consideration as a personal assessment tool.

Official permission has been granted to Niceville United Methodist Church by EAP Work-Life to link to their site, July 2009.

 

August 2010 Health Tip

Easy Ways to Stay Hydrated During Summer

Staying hydrated can be a challenge, especially during hot summer days.

Here are five easy ways to increase your fluid intake:

• Carry a reusable water bottle. After you've emptied it, you'll be more likely to fill it back up if it's easily accessible.
• Eat fruit or popsicles. You don't have to just drink your water--you get fluids from what you eat as well. Fruits, like watermelon and cantaloupe, have high water content, as well as frozen treats like 100% fruit juice pops.
• Give your water a twist. Adding flavor to your water can make it easier to drink more. Drop in slices of lemon, lime, cucumber or strawberries. Herbal ice teas are a great way to spice up water, too.
• Sip throughout the day. Little things add up and fluid intake is no exception. Rather than downing a full beverage in one sitting, take drinks regularly throughout the day.
• Plan ahead. If you are headed for a workout outside or an outing at the pool, make sure to pack plenty of fluids for the trip. When in the heat, you lose fluids more quickly.
  
  

Headaches, dizziness and drowsiness are all signs of dehydration. Keeping up your fluid intake will keep you feeling healthy and alert.

July 2010 Health Tip

Lower Your Risk of Heart Disease, Diabetes, and Chronic Pain with this Vitamin (Maturitas, March 2010)

A recent meta-analysis review of 28 studies including nearly 100,000 people revealed a 33 percent decreased risk of developing cardiovascular disease, diabetes, and metabolic syndrome in those individuals who had high blood levels of Vitamin D. Another study revealed that more than 50 percent of the world's population is deficient in Vitamin D and those who are deficient are more than likely to suffer from chronic pain. Studies have shown that the current recommendation for supplemental Vitamin D should be 1000 iu/day.

June 2010 Health Tip

Archives of Internal Medicine, April 2010

A 20 year study of 4886 people 18 and older reported an overall death risk equivalent to being 12 years older. 1080 of the participants had died from cardiovascular disease, cancer, or other causes if they had a combination of the following four unhealthy behaviors:

• Smoking
• Consumption of less than 3 fruits and vegetables a day
• Exercising less than two hours each week
• Drinking more than moderate amounts of alcoholic beverages daily (2 for women; 3 for men)

May 2010 Health Tip:

The Best Exercise for Lowering Blood Sugar Levels
(Diabetes Care, Oct. 2009)

A recent study showed that walking improved pancreatic function more than jogging in a group of middle-aged, overweight, sedentary people with high cholesterol. Walking turns up the fat burning mechanism better than more vigorous exercises and this results in lowering the blood sugar levels.

The study recommended:
Walking briskly for 30 minutes five times a week.

April 2010 Health Tip:

Forget CPR – Give CCR Instead

(WebMD February 2010)

A study reported in the Journal of the American Medical Association, March 2010 stated that CCR (Cardio-Cerebral Resuscitation) saves three times more lives in adults than does CPR. If you witness the collapse of an adult victim:

• Immediately activate the 911 system
• Position the victim with the head tilted back so that the airway is open
• Immediately start rapid, forceful chest compressions. Lock your hands together – one on top of the other with the heal of the lower hand in the center of the victims chest
• Push hard and fast, 100 times/min
• Activate an AED (Automated External Defibrillator) if available
• View the training video at: http://handsonlycpr.org
  

 

 

March 2010 Health Tip:

More Reasons to Maintain High Vitamin D Levels

(American Heart Association, November 2009)

A year long study of 25,000 men and women who had no history of heart disease found that those with the lowest levels of vitamin D were:

• 77% more likely to die of all causes
• 45% more likely to develop coronary artery disease
• 78% more likely to have a stroke
• Twice as likely to develop heart failure
  
  

Current recommendations are: 1000 – 2000 iu/ day as a supplement

 

February 2010 Health Tip:

Health Concerns Associated with High Fructose Corn Syrup (HFCS) Consumption

(American Society of Nephrology, Oct. 2009)

High Fructose Corn Syrup (HFCS) has generally replaced table sugar as the sweetener found in most processed foods. Large amounts are found in sweetened sodas, fruit drinks, and energy drinks. Recent studies have shown that due to its metabolic pathway, it is a major contributor to:

• Increase in new fat cell growth
• Elevated blood pressure
• Insulin resistance
• Elevated triglycerides and LDL cholesterol
• Cardiovascular disease, liver disease, cancer, and arthritis
  
  

 

January 2010 Health Tip:

A Simple Way to Improve your Emotional Health

Medicine and Science in Sports and Exercise (January 2009)

An 8 year study of urban women showed that walking and other forms of regular exercise can improve mood, depression, stress, and anxiety.

The study showed the improvement with as little as 3 hours/week of exercise as simple as walking.

 

December 2009 Health Tip:

American Heart Association
Recommendations for Dietary Sugar Intake
Circulation (August 2009)

The American Heart Association has issued an expanded recommendation on dietary sugar intake based on research showing the links to numerous health problems.

Recommendation highlights:

• High intake of added sugars is implicated in numerous poor health conditions, including obesity, high blood pressure, and other risk factors for heart disease and stroke.
• Added sugars and solid fats in food, as well as alcoholic beverages are categorized as “discretionary calories” and should be eaten sparingly.
• Most American women should consume no more than 100 calories of added sugars per day (6 teaspoons); most men, no more that 150 calories (9 teaspoons).
• Soft drinks and other sugar-sweetened beverages are the number one source of added sugars in the American diet. One 12-ounce can of regular soda contains about 130 calories (8 teaspoons of sugar).
  
  
  

November 2009 Health Tip:

4 Simple Ways to Prevent Major Diseases

Archives of Internal medicine (August 2009)

A large German study involving 23,000 adults who had a BMI under 30, never smoked, exercised at least 3½ hours each week, and who ate little meat and lots of fruits, veggies, and whole grains had a 78% lower risk for diabetes, cancer, heart disease, and stroke. Therefore, reduce your risks for major diseases:

• Normalize your weight
• Eliminate tobacco
• Exercise moderately – walk 30 min. each day
• Eat meat moderately and eat lots of fruits, veggies, and whole grains
  

 

October 2009 Health Tip:

Fructose-Sweetened Drinks Increases Risk of Metabolic Syndrome

Health Day News (April 2009) Metabolic Syndrome is a condition resulting from the resistance of the body to the effects of insulin. Symptoms include: high cholesterol, high blood pressure, abdominal obesity, and type 2 diabetes.

A recent study at the University of California, Davis found that those who consumed HFCS (High Fructose Corn Syrup) found in most processed foods became much less sensitive to insulin than those in the control group who consumed glucose as a sweetening agent.

September 2009 Health Tip:

Improve Your Health by Consumption of Omega-3 Fatty Acids (DHA and EPA) from Fish Oil

Journal of the American College of Cardiology (11 August 2009). 4 studies of almost 40,000 participants have validated previous recommendations of the American Heart Association (2002). These recommendations were that individuals should consume at least two meals of fatty fish such as salmon every week. The alternative was to consume at least 1000 mg of EPA and DHA fatty acids from fish oil supplements. Benefits include:

• Decreased risk of cardiac arrhythmias and sudden death
• Lowered triglyceride levels
• Decreased atherosclerotic plaque growth rate in arteries
• Lowered blood pressure
• Prevention and treatment of cardiovascular disease, atrial fibrillation, heart attack, and heart failure
  

 

August 2009 Health Tip:

Raw Foods as best Anti-Aging Supplements

Raw foods are good anti-aging supplements as cooking foods removes some of the nutrition.

Some important raw foods are:

a. Anti-oxidant property foods should be eaten everyday (carrots, apricot, oranges, lemons and grapefruits).

b. Raw foods rich in sulfur help maintain skin, hair, nails, and joints (asparagus, garlic, onion, broccoli, red pepper, pumpkin seeds)

c. Raw foods rich in phytochemicals have anti-aging properties and prevent damage to cells. (broccoli, cauliflower, spinach, berries, carrots, cocoa, celery and bell pepper)

d. Raw foods rich in Vitamin E, C, B and A, and Zinc improve the body's resistance to ill-health by boosting the immune system and will also help rule out eczema (Fresh orange juice, brussel sprouts, pumpkin, sweet potatoes, cantaloupe, seeds, almonds and peanuts, oysters, turkey, chicken).
Eating 65% to 75% raw foods helps to bring about better health and counteract the signs of aging.

 

July 2009 Health Tip:

InfantSee program

Randi Lutz

Did you know that vision the most disorders are the fourth most common disability in the US and prevalent handicapping condition during childhood?

For this reason, a public health program has been developed to ensure that every infant in America has the opportunity for a professional eye and vision assessment during the first year of life.

Eye exams are now being recommended at the ages of 6 months to a year, 2 years and 4 years. The 6 month to a year eye exam is free when given a doctor that is taking part in this InfantSEE program.

Call 888-396-EYES to find an MD in the area to perform this exam to prevent eye problems in the early years of life.

 

June 2009 Health Tip:

Improve Your Health by Improving Your Mitochondria

Source: Nutrition Action Healthletter (December 2008)

Mitochondria are the "Power Plants" of all of the cells of our bodies. They convert food to energy. After 25 years of age they decrease in number and lose their efficiency due to damage.

Increasing the number and efficiency of mitochondria increases your physical endurance, burns more cellular fat, and lowers your risk for diabetes, heart disease, cancer, Alzheimer's, Parkinson's disease, and viral infections.

Recent studies have shown that the number of healthy mitochondria can be increased 30–50% through:

• Regular, moderate-intensity aerobic exercise such as fitness walking for 30 min most days of the week.
• 1000 mg/ day of the supplement Quercetin which is found in many plant foods such as apples, onions, and grapes.
  

 

May 2009 Health Tip:

Motivation Boosters for Healthy Living

Are you in the "I know I should, but" rut? Many people can think of obstacles to better health, but all of them can be overcome. Start investing in your health today.

• Make lifestyle changes with a friend or family member. A partner increases the enjoyment factor of physical activity and healthful eating.
• Set realistic, short-term, attainable goals.
• Track your progress over time. Since weight fluctuates from day to day due to fluid loss and retention you may not get a true picture if you weigh yourself too frequently.
• Celebrate any success. Weight loss doesn't need to be an all-or-nothing venture. Even small changes can make a difference in your health and reduce your risk for disease.
• Move it to lose it. A physically active lifestyle offers many rewards — from heart health to strong bones to stress relief, plus many other benefits.
• Enjoy how good your healthy weight feels. You may reward yourself with a new garment, a bouquet of flowers, a new music CD or a special outing.
• Expect to be successful. Positive self-talk and an enthusiastic approach to a healthful lifestyle set you up for success.
  
  

If you really want to change your lifestyle, you can do it! Don't get overwhelmed — make changes slowly. Eating healthfully and getting regular physical activity will only make you feel better.

 

Reference: eatright.org

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April 2009 Health Tip:

Toss the Pop, Save Your Kidneys

Can you imagine a grocery store without a soft-drink section? Well, try to pretend it isn't there. Because if you cut down on the sweet stuff, it might help ensure that your kidneys last for the long haul.

Two Below
A recent study revealed that -- especially for women -- guzzling two or more servings of sugary soda per day could increase the odds that they'd have unhealthy levels of albumin in their urine. Why is that so bad? Because high levels may be a marker of early kidney disease. Researchers aren't sure why soda seems to stress the kidneys, but it could be that high-fructose corn syrup, phosphorous, or some other ingredient in the fizzy stuff gives kidneys a hard time.

3 Better-for-You Drinks
The good news? Diet soda didn't seem to have an impact on albumin levels of kidney disease. Neither did having just one soda a day. But if you're ready to pitch pop anyway, consider these other refreshingly healthy options:

• Grape juice
• Apple juice
• Water
  

Reference: Sugary soda consumption and albuminuria; results from the National Health and Nutrition Examination Survey, 1999-2004. Shoham, D. A. et al., PLoS One 2008;3(10):e3431.

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January 2009 Health Tip:

Trying to Lose Weight to Control Your Diabetes?

Loma Linda University Medical Center (December 2008).

A study of type 2 diabetics found an average 16 pounds of weight loss and a lowered blood sugar through the use of all of the following methods:

• Nutritional counseling
• An individualized exercise regimen
• Eating only meal-replacement bars or shakes for one week every two months
• A prescription weight-loss medicine
  
  

The comparison group used only nutritional counseling and exercise advice and lost only 2 pounds average.

 

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Health Tips are provided online by:
Congregational Care Ministry, Wellness Council.
Content used by permission.

Contact:
Dr. Herstel Carter, Congregational Care pastor.

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