Wellness
Tip of the Week Archive
Aug. 23, 2010
Save your smile
No matter how old you are, you need to take care of your teeth and gums. When your mouth is healthy, you’ll be able to eat the foods you need for good nutrition. Plus, you’ll feel better about smiling, talking and laughing. Use these tips to help your teeth last a lifetime.
- Brush your teeth two times a day using fluoride toothpaste.
- Floss each day.
- Visit your dentist for checkups and cleanings two times during the year.
- Eat nutritious foods and avoid sugary treats.
- Steer clear of tobacco products, and if you use them, quit.
Source: National Institutes of Health
Aug. 16, 2010
Add immunizations to your back-to-school checklist
Right now, parents are busy getting their kids ready for a brand-new school year—buying new clothes, books and supplies, and making doctor appointments for annual physicals. Back-to-school time is also the perfect time to get caught up on important immunizations for the whole family. Checking off immunizations on your back-to-school to-do list helps ensure you and your children make a commitment to better health.
Source: National Foundation for Infectious Diseases
Aug. 9, 2010
Have fun in the sun!
Don’t fall victim to summer heat. Take the following precautions to reduce your risk of heat-related injuries:
- Drink plenty of water or other non-alcoholic beverages.
- Wear lightweight, loose-fitting clothing that is light in color.
- Reduce strenuous activities or do them during the cooler parts of the day.
Source: Centers for Disease Control
Aug. 2, 2010
Help your back by reducing stress
When you’re under stress, your muscles tense up, and this can increase your chance of a back injury. Plus, the more stressed out you become, the lower your pain tolerance becomes, so you can really begin to feel the effects. Try to lower your stress—both on the job and at home. Look for ways to relieve tension, like deep breathing exercises or walking during your breaks at work.
Source: Mayo clinic
Jul. 26, 2010
Back up your back
Whether you do daily heavy lifting or lift something occasionally, good techniques can be all that stands between you and a serious back injury. Try these basic lifting rules:
- Squat to lift and lower objects. Don’t bend at your waist.
- Keep your low back tucked forward while bending over.
- Hold the object as close to you as possible.
- Bow your back in and rise up with your head first.
- If you must turn, do so with your feet, not your body.
- Avoid jerking or twisting.
- Put the object down by keeping your low back bowed in.
- Keep your feet apart and staggered rather than side-by-side.
- Wear shoes with non-slip soles.
Source: Office of Environmental Health & Safety
Jul. 19, 2010
Working hard?
To avoid getting sore and worn out during your workday, take a stretch break every 20 to 30 minutes. Relaxed and focused after stretching, you may actually complete your work faster and more accurately.
Source: Mayo Clinic
Jul. 12, 2010
Four steps for a healthy back
Most of us will experience back pain at some point in our lives. You can help delay this experience with these four steps.
- Step 1: Exercise regularly. Physical activity helps keep your back muscles sturdy, and exercises that increase balance and strength (like yoga or tai chi) can lower your risk of falling and injuring your back.
- Step 2: Eating healthy. Try foods that help keep your spine and other bones strong—dairy products and green leafy veggies that are high in calcium and vitamin D.
- Step 3: Maintain or lose weight, if needed. Having a healthy weight helps avoid putting unnecessary stress and strain on your back.
- Step 4: Practice good posture. Stand up straight and support your back properly. Do this when you lift something, too. Don’t bend over to lift; use your legs and hips to help support the object’s weight.
Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases
Jul. 5, 2010
Burn, baby, burn!
You may know that regular physical activity can help you control your weight, but do you know why? Physical activity burns calories and boosts your metabolism, especially an aerobic activity like walking, jogging or swimming. When you burn more calories than you eat each day, you’ll take off weight. You can also maintain your weight by balancing the number of calories you burn with the number of calories you eat. Your doctor can help you determine how many calories you are burning each day.
Source: National Institutes of Health
Jun. 28, 2010
Adults need recess, too
If you’ve been inactive for a while, try to find time to fit in physical activity—even if it’s just for 10 minutes. Give these suggestions a whirl.
- Dance to music.
- Take walking breaks with your friends at work.
- Play with your children or pets in the park.
- Shoot hoops with friends.
- Go ice skating or roller blading.
- Mow the lawn or garden.
- Climb stairs instead of using an elevator or escalator.
Jun. 21, 2010
Face exercise barriers head on!
We know it can be challenging to stick with a fitness regimen. Try these tips to overcome these common barriers:
- “I don’t have time” – squeeze in three 10-minute walks during the day; wake up earlier to make time; park your car farther away from the front door at work; and schedule physical activities on weekends.
- “It’s boring” – choose activities you enjoy; vary your fitness routine; invite others to join you; or enroll in a yoga class.
- “I look funny exercising” – do activities by yourself at first until you feel more confident; remind yourself about the physical benefits of fitness; and praise yourself when you exercise.
- “I’m too tired” – start your day with physical activity; walk during your lunch break; set realistic goals and stick with them; and block off time for fitness, just like you would an important appointment.
Jun. 14, 2010
Physical activity for all shapes and sizes
All of us can benefit from physical activity—no matter how out-of-shape you are or how long you’ve been inactive—and the benefits of exercise are huge. You can increase your chances of living longer and control your blood pressure, blood sugar, cholesterol and weight. If that’s not enough to motivate you, getting more active can:
- Be fun
- Help you look your best
- Improve your sleep
- Strengthen your bones, muscles and joints
- Lessen your chances of becoming depressed
- Boost the way you feel about yourself
Source: U.S. Department of Health and Human Services
Jun. 7, 2010
Ten minutes to better health
Can’t find the time to dedicate to exercise? Or are you too tired to work out? If you answered yes to either or both of these questions, you should try breaking your workout into three 10-minute segments each day. Taking three short walks during the day may seem easier and less tiring than one 30-minute workout, and it’s just as good for you.
Source: National Institutes of Health
May 31, 2010
Before you hit the road, Jack …
Make sure you have an adequate amount of sleep. Being awake for 18 hours is equal to a blood alcohol concentration of 0.08, which is legally drunk, and leaves you at equal risk for a car crash. In fact, 100,000 crashes each year are caused by sleepy drivers. Sleep experts agree that adults should sleep seven to nine hours per night, and teens should sleep 8½ to 9½ hours.
Source: National Sleep Foundation
May 24, 2010
When a family member has sleep apnea
Many times people with sleep apnea don’t know they have it. Unlike you, your family member may not hear the loud snoring or gasps for air—you’re probably the first one to notice the signs of sleep apnea. Here’s how you can help:
- Let your loved one know if he or she snores loudly or breathing stops and starts while sleeping.
- Encourage your family member to get help from a doctor.
- Do what you can to assist with following the doctor’s treatment plan.
- Provide ongoing emotional support.
Source: National Health, Lung and Blood Institute
May 17, 2010
Feeling drowsy during the day?
You’re probably not getting enough sleep. Experts suggest you sleep about eight hours each night to keep from feeling tired during the day. Sleep quality is just as important as quantity. Frequent interruptions while sleeping result in not getting quality sleep. If you face frequent sleepiness during the day—even after increasing the amount of quality sleep you get—talk to your doctor for advice on how to get more zzzs.
Source: Mayo Clinic
May 10, 2010
Not getting your 40 winks?
Then you’re one of the 63 percent of Americans who don’t sleep the recommended eight hours needed for good health. Try these tips for a better night’s sleep:
- Maintain a regular bed and wake time schedule, including the weekends.
- Establish a standard, relaxing bedtime routine, such as soaking in a hot bath, reading a book or listening to soothing music.
- Create a sleep-conducive environment that is dark, quiet and comfortable.
- Finish eating at least two to three hours before your regular bedtime, and avoid caffeine, nicotine and alcohol.
- Exercise regularly, but complete your workout at least three hours before going to bed.
Source: National Sleep Foundation
May 3, 2010
What do you gain when you give up smoking?
Better health! Check out these benefits:
- Within 20 minutes of giving up cigarettes, your heart rate and blood pressure drop. Stay smoke-free for a few months, and your circulation and lung function increase.
- After 12 hours, the carbon monoxide level in your blood drops to a normal level.
- Give yourself one to nine months, and you’ll decrease coughing and shortness of breath as your lungs get back to normal. Once this happens, your risk for infection decreases.
- One year after kicking the habit, your risk for heart disease is cut in half.
- As 10 years go by, your risk for developing various cancers dramatically goes down.
- Finally, after 15 years, your chance of having heart disease is the same as a nonsmoker.
Former smokers live longer than people who keep smoking … that’s definitely something to strive for.
Source: American Cancer Society
Apr. 26, 2010
Chew away your cancer risk
Choose foods that have antioxidants (substances that keep your body’s cells healthy) and help decrease your risk of developing cancer. Load your diet with foods high in these antioxidants:
- Beta-carotene – found in sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, mangos and green leafy vegetables (spinach, kale and collard greens)
- Lutein – green leafy vegetables
- Lycopene – tomatoes, watermelon, guava, papaya, apricots and pink grapefruit
- Vitamin A – sweet potatoes, carrots, milk, mozzarella cheese, eggs and liver
- Vitamin C – many fruits and vegetables, plus cereal, beef, poultry and fish
- Vitamin E – almonds and other nuts, various cooking oils, mangos and broccoli
Apr. 19, 2010
Rediscover what you’ve been missing!
Kick the tobacco habit and notice some immediate new experiences.
- You’ll find that food tastes better.
- Your sense of smell will increase.
- Your breath, hair and clothes will smell fresher.
- The yellowing of your teeth and fingernails will stop.
- No more shortness of breath as you climb stairs or do housework.
Stay smoke-free over a little more time and you might see fewer wrinkles and better gums. Find your way to a better life—one without tobacco.
Source: American Cancer Society
Apr. 12, 2010
An apple a day may help keep disease at bay
One medium-sized apple offers about four grams of dietary fiber and just 80 calories—that’s a lot of fiber in a fruit with very few calories. The fiber in apples can help lower blood cholesterol levels and improve your digestion. Plus, their peels are loaded with antioxidants that may reduce the growth and spread of cancer cells and build a healthy heart. And if you’re looking for one more health benefit, nutrients in apple juice help keep your gums healthy.
Source: American Dietetic Association
Apr. 5, 2010
Here are the salty facts
Did you know that most of the sodium consumed comes from processed foods, not the saltshaker? Make an effort to reduce sodium (salt) intake, and look for foods high in potassium, which helps counteract some of sodium’s effects on blood pressure. Research shows that keeping sodium intake to less than 2,300 milligrams of sodium (about 1 teaspoon of salt) per day may help reduce the risk of high blood pressure.
Source: U.S.D.A.
Mar. 29, 2010
Check the facts before you snack
For a healthier you, use the Nutrition Facts label on packaged foods to make smart food choices quickly and easily. Try these tips:
- Keep these low: saturated fats, trans fats, cholesterol and sodium.
- Get enough of these: potassium, fiber, vitamins A and C, calcium and iron.
- Use the percent daily value (PDV) column when possible: five percent or less is low, 20 PDV or more is high.
- Check servings and calories: Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you must double the calories and nutrients, including the PDVs.
Source: U.S. Department of Agriculture
Mar. 22, 2010
Variety is the Spice of Life
The best way to give your body the balanced nutrition it needs is by eating various nutrient-packed foods and staying within your daily calorie goals. A healthy eating plan should:
- Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Include lean meats, poultry, fish, beans, eggs and nuts
- Be low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars
Source: U.S. Department of Agriculture
Mar. 15, 2010
Good nutrition can be as easy as one-two-three!
Making a few changes in your meal and snack choices is a good place to start. Try these tips:
- Consume at least one low-fat dairy product each day such as a cup of yogurt or an eight ounce glass of skim milk. Make sugar free instant pudding with skim milk for a delicious treat.
- Add two servings of fruits and vegetables to your meals. Try a variety of fresh vegetables and fresh or dried fruit in salads.
- Add three servings of whole-grain foods to your daily diet. Check labels. It’s not hard to include whole wheat breads, pastas and cereals or brown rice. Even popcorn counts.
Source: American Dietetic Association
Mar. 8, 2010
Go for the green!
Kiwi fruit has more vitamin C than an orange and more potassium than a banana, when compared ounce for ounce. This powerhouse fruit also is a great source of vitamin B, fiber and vitamin E.
Source: University of California, Berkeley Wellness Letter
Mar. 1, 2010
Do you know your risk factors?
Heart disease is the leading cause of death for both women and men in the United States. The biggest factors that contribute to heart disease are smoking, high blood pressure, high cholesterol, family history and age. While you can’t control your family history and age, you can control the remaining risk factors by making healthy lifestyle changes. Ask your doctor for advice to help you avoid potential heart-health problems.
Source: American Academy of Family Physicians, Centers for Disease Control and Prevention
Feb. 22, 2010
Eat smart and help your heart
You can dramatically help reduce your chance for getting heart disease by watching what you eat. Use these tips to get started:
- Eat more whole grains and vegetables.
- Choose a piece of fruit to munch on instead of a packaged snack.
- Select low-fat cuts of meat, chicken and fish.
- Cut down on butter and other fats, and use liquid vegetable oils for cooking.
- Include beans and nuts in your diet.
- Buy low-fat or non-fat dairy products, including 1% or skim milk, yogurt and cottage cheese.
Source: American Dietetic Association
Feb. 15, 2010
Know Your Heart-Saving Numbers
Like your telephone number, your blood pressure and cholesterol numbers should be etched in your memory. Knowing these numbers can help save your heart and significantly reduce your risk of developing heart disease. During your next checkup or health screening:
- Get your blood pressure and cholesterol numbers and write them down.
- Ask your doctor to explain what each number means, what your target range should be and how often they should be re-checked.
- Compare new numbers to previous numbers and talk your doctor about any changes.
Source: American Heart Association
Feb. 8, 2010
Cut the cheese!
It’s the leading source of artery-clogging saturated fat in the U.S. diet. Americans are eating about three times the amount of cheese today—on burgers, pizza, sandwiches, pasta, and even salads—than they did 30 years ago.
Source: University of California, Berkeley Wellness Letter
Feb. 1, 2010
You can’t turn back the clock …
As each year goes by it becomes a little bit harder to lose or maintain weight. Our lifestyles change, we pick up different eating habits, and our metabolism naturally slows down. If you are aware these things are happening, you can actively target weight loss and maintenance with physical activity. The more you move, the more your body will burn calories and fat and build muscle—making it even easier to lose weight.
Source: American Dietetic Association
Jan. 25, 2010
Weigh in on Weight Loss
Choosing a weight-loss program can be a difficult task. That’s why it is important that you talk with your doctor and agree on a plan that is best suited for you. Questions to ask your doctor include:
- Do I need to lose weight? Or, should I just avoid gaining more?
- Is my weight affecting my health?
- Could a weight-loss program help my health?
- What should my weight-loss goal be?
- What kinds of physical activity are best for me?
- Could my excess weight be caused by a medical condition, such as hypothyroidism, or by a medicine I am taking?
Jan. 18, 2010
Get the 4-1-1 on weight-loss programs
Safe and effective weight-loss programs encourage healthy, balanced eating plans paired with regular physical activity. Plus, these programs should be tailored to your individual needs. When choosing a weight-loss program, look for one that includes:
- Healthy eating plans that reduce calories but do not restrict foods
- Tips to increase moderate-intensity physical activity
- Tips on healthy behavior changes that incorporate your cultural needs
- Slow and steady weight loss (experts recommend losing weight at a rate of one-half to two pounds per week)
- Medical supervision if you are planning to lose weight by following a special formula diet or one that is extremely low in calories
- A maintenance plan to help you keep the weight off
Source: National Institute of Diabetes and Digestive and Kidney Diseases
Jan. 11, 2010
Trim the fat, retain the taste
Skimming the fat from your milk doesn’t mean you have to skimp on taste. If nonfat milk tastes too watery, add a tablespoon or two of nonfat dried milk to each glass. You’ll have a thicker, richer tasting glass of milk, plus you’ll benefit from the extra amount of calcium and protein—with no increase in fat.
Source: University of California, Berkeley Wellness Letter
Jan. 4, 2010
Trying to lose weight?
Add high-fiber foods to your diet. They’re filling and nutritious—plus fiber helps reduce the number of calories that your body absorbs. Use these tips to increase your daily fiber intake:
- Eat more fruits and vegetables—at least 2 cups of fruit and 2 cups of vegetables each day. Berries are especially high in fiber and offer a good alternative to fruit you may normally select.
- Choose a variety of fiber sources such as whole grain bread and cereal, oatmeal, and beans.
- Serve meat entrees on a bed of grilled zucchini, sautéed spinach or sliced onions. Skip the rice and potatoes.
- Snack on air-popped popcorn, dry-roasted nuts and seeds.
Source: University of California, Berkeley Wellness Letter