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Lower Your Risk for Osteoporosis:Here are factors you can control (April 2012)

Some risk factors for osteoporosis you can't control — such as your age, heritage and family history of this brittle bones condition.

But the womenshealth.gov website says there are risk factors that you can control, including:

•	Incorporating calcium in your diet each day. According to the Mayo Clinic, a Recommended Dietary Allowance (RDA) for calcium for women ages 19 to 50 is 1,000 mg and 1,200 mg for women ages 51 and older.
•	Getting plenty of daily vitamin D. The National Osteoporosis Foundation recommends that adults under age 50 get 400 to 800 International Units (IU) of vitamin D every day and that adults age 50 and older get 800 to 1,000 IU of vitamin D every day.
•	Adding a weight-bearing physical activity for 30 minutes a day, most days of the week. Weight-bearing physical activity requires you to work against gravity. Some examples include walking, hiking and climbing stairs. Check with your doctor before you begin a regular exercise program.
•	Avoiding smoking and drink alcohol in moderation.
•	Eating a healthy, balanced and nutrient-rich diet.
•	Taking medication to reduce bone loss, if your doctor recommends it.

Source by: Diana Kohnle
Copyright ©2012 HealthDay. All rights reserved.

Follow a Healthy Eating Pattern to Prevent High Blood Pressure (April 2012)

According to the National Heart, Lung, and Blood Institute, you can take steps to prevent high blood pressure by adopting a healthy lifestyle. These steps include maintaining a healthy eating plan that emphasizes fruits, vegetables and low-fat dairy foods.

•	If you now eat one or two vegetable servings a day, add a serving at lunch and another at dinner.
•	If you don't eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.
•	Try low-fat or fat free condiments such as fat free salad dressings. Use only half the butter, margarine or salad dressing you do now.
•	Gradually increase dairy products to three servings per day. For example, drink milk with lunch or dinner instead of soda or sugar-sweetened beverages. Choose low-fat (1 percent) or fat free (skim) dairy products to reduce total fat intake.
•	Limit meat to six ounces a day (two servings). Three to four ounces is about the size of a deck of cards.
•	Include two or more vegetarian-style (meatless) meals each week.
•	Increase servings of vegetables, rice, pasta and dry beans in meals. Try casseroles and pasta and stir-fry dishes, having less meat and more vegetables, grains and dry beans.
•	Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; low-fat and fat free yogurt and frozen yogurt; plain popcorn with no salt or butter added and raw vegetables.

Source by: National Heart, Lung, and Blood Institute

Exercise to Help Your Heart and Lungs (April 2012)

Regular aerobic exercise — including walking, running and swimming — is key to better cardiovascular and lung health.

The Cleveland Clinic mentions these possible benefits of aerobic exercise:

•	Helps lower blood pressure and cholesterol.
•	Helps maintain a healthy body weight.
•	Helps increase endurance.
•	Helps manage stress.
•	Helps ensure better sleep.

Source by: Diana Kohnle
Copyright ©2011 HealthDay. All rights reserved.

Make Healthy Salad Choices: Watch those toppings (March 2012)

A salad is not automatically a healthier option. With high-fat dressings and toppings, even a salad can throw off your healthy eating plans.

The Cleveland Clinic offers these suggestions for tossing a healthier salad:

•	Skip higher-fat toppings such as croutons, bacon bits, creamy dressings, eggs and cheese.
•	Add healthy protein to your salad in the form of nuts, beans and seeds.
•	Pass up the dressing and instead add a squeeze of lemon. If you want dressing, order it on the side.
•	Opt for dressings that are fat-free or low-fat.

Source by: Diana Kohnle
Copyright ©2012 HealthDay. All rights reserved.

Get More Vegetables Into Your Diet: Here are some ways to add them to snacks and meals (March 2012)

Everyone knows it’s important to eat a lot of vegetables. How can you include more of these healthy foods into your diet without disrupting your routine?

The American Dietetic Association offers these suggestions:

•	Top your favorite pizza with zucchini, tomatoes, mushrooms, spinach, green peppers or broccoli.
•	Have a whole-wheat wrap filled with roasted vegetables for lunch.
•	Instead of chips, dip crunchy vegetables into some low-fat salad dressing.
•	Throw some vegetable kabobs on the grill.
•	Top salads with extra vegetables such as carrots or grape tomatoes.
•	Keep a stash of pre-cut vegetables on hand for snacks and meals.

Source by: Diana Kohnle
Copyright ©2012 HealthDay. All rights reserved.

Manage Stress: Too much can harm your heart (February 2012)

Not too many people have gone through life without any stress. But too much stress can cause a host of emotional and physical problems, particularly on your heart and cardiovascular system.

The Cleveland Clinic says too much stress can:

•	Increase your blood pressure.
•	Lead to an abnormal heartbeat.
•	Damage your arteries.
•	Increase blood cholesterol.
•	Weaken your immune system.

Manage your stress. If you're ready to make a change, enroll in the Best Health stress management health coaching program. It’s free for Sharp Health Plan members. Call 1-877-849-2364 or email besthealth@sharp.com.

Source by: Diana Kohnle
Copyright ©2011 HealthDay. All rights reserved.

Cut Down on Sodium: Lower your risk of heart problems (February 2012)

Most people get much more sodium (salt) in their diet than their body needs. This causes the body to retain water, increasing the risk of high blood pressure and other cardiovascular problems.

The Cleveland Clinic suggests ways to maintain a lower-sodium diet:

•	Cook with fresh ingredients, rather than using pre-packaged or prepared foods.
•	Choose low-sodium foods or those without added salt. If you eat a frozen meal, look for those with 600 milligrams of sodium or less.
•	Substitute or eliminate high-sodium ingredients from recipes.
•	Create marinades for meat with a base of pineapple juice or orange juice instead of high-sodium ingredients such as soy sauce or teriyaki sauce.
•	Don't flavor foods with seasoning mixes that include salt.
•	Talk to your doctor before using a salt substitute such as Morton® Salt Substitute.

Source by: Diana Kohnle
Copyright ©2011 HealthDay. All rights reserved.

Get Into the Habit of Exercising: Make it part of your day (January 2012)

For optimal health and weight management, be sure to make physical activity a part of your daily routine.

The American Academy of Family Physicians suggests ways you can be physically active every day:

•	Skip the elevator and walk up the stairs.
•	Use your breaks to go for a short walk.
•	If possible, walk or ride your bicycle to work.
•	Give your house a good, thorough cleaning.
•	Rake leaves or engage in other outdoor cleanup activities.

Source by: Diana Kohnle
Copyright ©2011 HealthDay. All rights reserved.

Opt for a Healthy Weight-Loss Plan: Avoid fad diets (January 2012)

Fad diets may promise quick weight loss, but may be harmful to your health and often fall short when it comes to long-term weight loss.

The American Academy of Family Physicians offers these suggestions for selecting a healthy eating plan:

•	Never skip meals, including breakfast.
•	Eat a variety of nutritious foods rather than sticking to just a few foods.
•	Restrict consumption of sugar, sodium, saturated fats and cholesterol.
•	Avoid beverages that are high in calories.
•	Limit portion sizes.
•	Get plenty of regular exercise. Increase daily physical activity in simple ways, such as by parking further from your destination.

Source by: Diana Kohnle
Copyright ©2011 HealthDay. All rights reserved.

Handwashing: Clean Hands Save Lives (December 2011)

According to the Centers for Disease Control and Prevention (CDC), keeping hands clean is one of the most important steps we can take to avoid getting sick and spreading germs to others. Many diseases and conditions are spread by not washing hands with soap and clean, running water. If soap and water are unavailable, use an alcohol-based hand sanitizer that contains at least 60% alcohol to clean hands.

Source by: Centers for Disease Control and Prevention

Holiday Stress (December 2011)

It’s the season when you are expected to cram office parties, shopping and family gatherings into your already busy life. In short, the holidays mean stress.

Here are some tips to help you cope with — or even avoid — holiday stress.

Tips for coping

•	Stay out of holiday debt. Know your spending limit.
•	Make a shopping list, and check it twice. Staying organized will help you avoid any oversights or last-minute panic.
•	Avoid a relative meltdown. You can clear the atmosphere by involving everyone in the planning and decision-making.
•	Go easy on alcohol. A stiff glass of eggnog can be a fine way to toast the holiday, but do not go overboard.
•	Keep moving. Exercise is always a great stress reliever.
•	Eat well and be merry. That fourth or fifth sugar cookie will not lift your spirits.
•	Do not get too ambitious. Ask for lots of help.

Simplify the season

•	Take a moment to appreciate the simple things. Getting into the holiday spirit can be as easy as putting on nostalgic holiday tunes or making your favorite wintertime drink.
•	Stay flexible. Too many people approach the holidays with a fixed vision of how everything should go.
•	If you are traveling, give yourself plenty of time to get there. This is especially important if you are traveling with small children.
•	Rein in your expectations. Do not hold yourself or anyone else up to an unrealistic standard.

Source by: Chris, Woolston, M.S.
Copyright ©2011 LimeHealth. All Rights Reserved.

Foot Care and Diabetes (November 2011)

Unlike people with normal blood sugar, people with diabetes need to examine their feet daily for the slightest injury. Since diabetes can cause neuropathy — nerve death or damage — a small cut could go undetected and lead to serious infection.

Here are some tips for protecting your feet:

•	Trim your toenail by cutting straight across the nail. Never cut into the corners of the nail, because even a small nick in the skin can allow infection to enter and grow.
•	Wear shoes made of materials that breathe, like leather and canvas. Never wear vinyl or plastic shoes.
•	Keep the blood flowing to your feet. When you sit, wiggle your toes for five minutes, two or three times a day. Move your ankles in and out and up and down to improve blood flow.

Source By: Ann Pappert
Copyright ©2011 LimeHealth. All rights reserved.

Reduce Dietary Sugar (November 2011)

Sugar is added to many foods, drinks and condiments. But too much dietary sugar can contribute to obesity, type 2 diabetes and cavities.

The American Academy of Family Physicians suggests these ways to reduce dietary sugar:

•	Reduce the amount of baked desserts, sweets and candies that you eat.
•	Eat plenty of vegetables, fruits, whole grains and lean types of proteins.
•	Drink water in place of drinks that may be laden with sugar.
•	Avoid eating processed foods.
•	Choose baking recipes that call for less sugar, cut back on sugar in recipes or use a sugar substitute. Always check with your doctor or dietician about using any sugar substitutes if you have diabetes.

Source By: Diana Kohnle
Copyright © 2010 HealthDay. All rights reserved.

Male Breast Cancer (October 2011)

Male breast cancer remains rare. According to the National Cancer Institute (NCI), it accounts for less than one percent of all breast cancer cases. NCI data show that about 1,910 men are diagnosed each year, and the disease will kill about 23 percent of them. That is compared to about 192,370 new diagnoses a year in women and more than 40,000 deaths.

Breast cancer tends to strike men over 60, but those who are decades younger can get it as well. In addition to family history and age, risk factors include elevated body weight; exposure to radiation; taking estrogen as part of a sex change; and having a disease related to high levels of estrogen, such as cirrhosis (liver disease) or Klinefelter Syndrome (a genetic disorder that causes hormonal imbalances and infertility in men).

It’s as important for men as it is for women to report any breast lump, nipple discharge, or change in a breast to their doctors. And seek a second opinion of necessary. The earlier you catch male breast cancer, the better your chances are of beating it.

Source by: David Tuller
Copyright ©2011 LimeHealth. All Rights Reserved.

Breast Self-Exam (October 2011)

Finding a tumor before the cancer has spread to other parts of your body can mean the difference between life and death. Women themselves first detect many breast cancers — and according to the American Cancer Society (ACS), women who are attuned to changes in their bodies are more likely to spot a suspicious lump. New guidelines issued by the ACS say that while monthly self-exams are less effective than first thought and are no longer emphasized; examining your breasts can help you stay in touch with what is normal for you. Women should still know how their breasts normally look and feel and report any changes to their doctor right away. It is best to begin around age 20, so you can learn early on what your normal breast tissue feels like, but it is never too late to start. Even if you examine your breasts regularly, however, you should still have your doctor examine your breasts once a year.

Source by: Ann Lane
Copyright ©2011 LimeHealth. All Rights Reserved.

Child's Play: How free time shapes young minds (September 2011)

Playtime may be fun and games, but that is not all: Child development experts everywhere agree that children learn through play. Unstructured play is essential for healthy brain development, according to the American Academy of Pediatrics. Those tea parties and rounds of freeze tag are a time of discovery, creativity, and accomplishment. Play is so fundamental that the Office of the United Nations Commission on Human Rights considers it a basic right of every child. So, turn off the TV and pull out the blocks, dolls and art supplies or head to the park for some healthy playtime.

Source By: Chriss Woolston, M.S.
Copyright ©2011 LimeHealth. All rights reserved.

Keep a Kid-Friendly Kitchen: For starters, store cleaning products out of reach (September 2011)

The kitchen can be a dangerous place for young children.

Since it's impractical for many parents to keep youngsters out of the kitchen all the time, the American Academy of Pediatrics offers these safety suggestions:

•	Store all cleaning products, furniture polish and other chemicals in a high cabinet. If they are kept within a child's reach, such as under the sink, make sure the cabinet is secured with a child-proof lock.
•	Store all sharp utensils and instruments in a locked drawer, and all sharp appliances — such as food processors — out of reach.
•	Keep all electrical cords out of a child's reach.
•	Cook with pot handles turned toward the back of the stove, and use care when moving hot liquids.
•	Remove knobs from the stove if possible.
•	Choose an oven with enough insulation that keeps it from getting hot to the touch.
•	Store matches in a high cabinet.
•	Keep a fire extinguisher mounted in a convenient, high place.
•	Don't use small magnets to secure items to the refrigerator; they could pose a choking hazard.

Source By: Diana Kohnle
Copyright ©2011 HealthDay. All rights reserved.

Prepare for a Road Trip: Some travel safety suggestions (August 2011)

Any car travel requires preparation, especially those extended trips behind the wheel.

The American Academy of Orthopaedic Surgeons, medical doctors who put bones and limbs back together after traumatic injuries, including road crashes, offers these suggestions before driving long distances:

•	Use a map or guidance system to plot your route, marking the exits, approximate mileage and major landmarks.
•	The night before your trip, get plenty of sleep.
•	Pack a bottle of water and a first aid kit.
•	Make sure the windshield, headlights and taillights are clean.
•	Maintain your car consistently, and make sure it is running well before you leave.

Source By: Diana Kohnle
Copyright ©2010 HealthDay. All rights reserved.

Stay Safe and Healthy During Travels (August 2011)

When you are on a trip, do not forget to pay attention to your health and protect yourself from illness or injury.

The Centers for Disease Control and Prevention lists these safe travel tips:

•	Protect skin with a sunscreen that offers both UVA and UVB protection.
•	Wear insect repellent, as well as long-sleeved pants and shirts to protect against bug bites.
•	Wash your hands often, and drink only bottled water in areas where tap water may not be safe for drinking.
•	Choose foods carefully.
•	Limit alcohol intake and protect yourself in a car and on the water.
•	Do not touch animals or pets you do not know.

Working in Excessive Heat: How can I protect myself? (July 2011)

Wear loose-fitting clothing, take frequent breaks in a cool rest area, open windows and install fans and get plenty of fluids (a cup of water every 20 minutes or so under extremely hot conditions). Avoid beer and other alcoholic drinks.

If you are overweight, have heart problems or are on a low-sodium diet, consult with your physician before working in excessive heat conditions. You may also be more vulnerable to heat if you are taking diuretics, thyroid medicines, tricyclic antidepressants and some anti-psychotic medications.

Set Rules at the Pool: To help keep kids safe (July 2011)

A swimming pool can be dangerous, especially to young children. But setting mandatory rules can help keep kids safe.

The American Academy of Pediatrics (AAP) suggests these rules to promote swimming pool safety:

•	Do not allow diving in a pool that is not sufficiently deep.
•	When not swimming, store all toys away from the pool.
•	Do not allow tricycles or other riding toys near the pool.
•	Do not allow children to run around on the pool deck.
•	After using a blow-up pool, empty the water out of it.
•	Do not allow electrical appliances near the pool.

Additional tips on supervision from the AAP include:

•	Never leave your children alone in or near the pool, even for a moment. An adult who knows CPR should actively supervise children at all times.
•	Practice touch supervision with children younger than five years. This means that the adult is within an arm’s length of the child at all times.

Lift Weights Safely: Follow these precautions (June 2011)

While weight lifting is a great form of exercise and can help prepare you for sports or an athletic event, it can lead to serious injury if done incorrectly.

The American Academy of Family Physicians offers these weight-training suggestions:

•	Work with an instructor to learn the proper way to lift weights.
•	Establish goals.
•	Always start with a warm-up and end with a cool-down.
•	Use a spotter when you lift heavy weights.
•	Don't lift if it hurts you.
•	Avoid working the same muscles more than three times per week.
•	Never lift weights that feel too heavy to be lifted safely.

Memo to Men: To Live Longer, Take Better Care of Your Body
(June 2011)

The first step is to schedule an appointment with a doctor for a full physical examination. When meeting with the doctor, be sure to ask questions. Ask what tests and screenings are appropriate for a man your age and what are your potential risk factors for major diseases.

Other tips for preparing for a physical include:

•	Bring a list of all medications and supplements you are taking.
•	Write down a full medical history of your family. The health of relatives can provide clues to illnesses you might be prone to develop.
•	Make a list of any allergies or reactions to medications that you have had.
•	Do not think that just because you had your physical you are done. You need to take your doctor's findings and advice to heart, and make whatever changes to your lifestyle that need to happen to keep you healthy and fit.

Red Meat May Boost Women's Heart Disease Risk:
Eating fish, poultry, nuts and low-fat dairy lowers the chances, study shows (May 2011)

Women who eat a lot of red meat may be increasing their risk of developing heart disease, Harvard researchers report.

In fact, compared to one serving a day of red meat, women who ate one serving a day of other
protein-rich foods had a:

•	30 percent lower risk of heart disease if they ate one serving of nuts
•	24 percent lower risk of heart disease if they ate one serving of fish.
•	19 percent lower risk of heart disease if they ate one serving of poultry.
•	13 percent lower risk of heart disease if they ate one serving of low-fat dairy.

Women and Colorectal Cancer (May 2011)

Colon cancer — also known as colorectal cancer — is the third leading cancer killer among women (behind lung and breast cancer, respectively) and affects both genders at virtually identical rates. For people over 50, colorectal cancer screening would prevent at least a third of deaths from colon cancer. In addition to screening, there are other steps you can take to stay healthy:

•	Eat a healthy diet with an emphasis on plant sources. Eat five or more servings of fruits and vegetables each day, choose whole grains and limit meat consumption.
•	Don't smoke.
•	Exercise regularly.

Eat a rainbow of colorful foods (April 2011)

Every day, you have the ability to make positive food choices that will help you maintain your health now and in the future. To help you in making these choices, the American Dietetic Association suggests eating a variety of colorful fruits, vegetables, whole grains, lean proteins and calcium-rich foods every day.

Select a variety of foods from every food group

Balanced nutrition is easy when you eat a variety of nutrient-packed foods every day. To learn about your daily calorie needs, visit the 2010 edition of the Dietary Guidelines for Americans* at http://www.mypyramid.gov/.

Get the most nutrition out of your choices

Nutritionally rich foods are high in vitamins, minerals, fiber and other nutrients that are key to your well-being. Remember to look for a variety of colorful selections.

•	Focus on fruits. Eat a variety of fruits, including blueberries, citrus, melons and apples – fresh, frozen, canned or dried all count. For a 2,000 calorie diet, you need two cups of fruit each day.
•	Mix up your vegetables. Eat more orange and dark green vegetables such as sweet potatoes, carrots and dark leafy greens. Purple cabbage and red peppers provide colorful meal options.
•	Make half your grains whole. Eat at least three ounces of whole-grain cereals, breads, rice or pasta every day. Look to see that grains such as wheat, rice, oats or corn are referred to as “whole” in the list of ingredients.
•	Go back to lean proteins. Choose lean meats and poultry and bake, broil or grill. Increase protein sources by having fish more often and adding beans, peas, nuts and seeds to your diet.
•	Select calcium-rich foods. Foods from the dairy group include milk, low-fat yogurt and/or low-fat cheese. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
•	Watch levels of fats, salt and sugars. Read the nutrition facts label on foods and look for items low in saturated fats and trans fats. Choose and prepare meals with little salt (sodium) and/or added sugars.

Balance food and physical activity

While your diet is an important element to maintain good health, regular physical activity is also important for your health and fitness — it helps control body weight, a feeling of well-being and reduces the risk of chronic diseases.

Source: Eat Right, American Dietetic Association.

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