Weak Fitness

Every year more than 36,000 people  in the United States  die from the flu. In truth, complications from the flu send more than 225,000 people  to the hospital every year.

What is 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 won’t get the flu from being vaccinated.

You ought to get vaccinated against flu if 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 healthcare worker

•  Live with somebody who has 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.

Consult with your health care team about when they’ll be giving flu shots.

Stress, anxiety, and depression influence your consuming and exercise habits and your weight. Some problems require professional assistance. Discuss your concerns with your primary care provider.

Here are some things that you can attempt for yourself –

Change Your Thinking –

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

•  When you are feeling too much stress, be aware of what you are 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 if I cannot control the situation.

o  I am a good person.

o  I’m calm and relaxed.

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

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

Make sure to help Your Body Handle Stress –

•  Make physical activity a part of every day.

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

•  Be sure to get enough rest.

•  Try a massage.

•  Be sure to take a long shower or bath.

•  Be 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 someone you trust.

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

•  Plan ahead and pace yourself so you aren’t late or in a appalling 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’s often diagnosed in its later stages.  The treatments for oral cancer may be disfiguring and expensive.

Are you at risk for oral cancer?

Risk factors for developing oral cancer include –  

•  Tobacco use 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 does not 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 more than two weeks, see your primary care provider or dental healthcare provider. These signs could either be cancer or an indication of another medical problem such as an infection.

Avoidance of Oral Cancer

•  When you smoke or use smokeless tobacco, stop.

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

o  Cigarette and cigar tobacco use 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 wide brim to block the sun.    

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

•  Make certain to eat a healthy, low-fat, high fiber diet that includes fruits and vegetables. It’ll help to lower your risk.   

A dults ought to get at least 30 minutes of physical activity 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, bicycling, swimming or dancing are just some activities than you can do. You can play with your kids or your grandchildren, do housework or garden. All of these have health benefits.             

Here are some tips for getting active –              

•  When you are not active now, begin slowly.             

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

•  Find an activity you enjoy.

•  Attempt to vary the kinds of activities you do. That’ll help to keep your interest and improve the health benefit.

•  Ask a friend or spouse to join you.

•  Make certain to set reasonable goals. As you reach them, set new goals.

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? If not, rethink and change time of day for your activity.

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

•  Too tired? Make certain to keep in mind that physical activity can help you to feel more energetic.

•  Too stressed? Exercise is a excellent stress reducer.

•  Not enough time? Don’t forget, 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 further to a healthful 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 may be a excellent time for sharing and socializing with family and friend.

Getting started –

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

o  Be sure to pick routes that are interesting, safe and convenient. Avoid heavy traffic, loose dogs, and rough ground. Remember hills are more challenging.

o  Walking with others can help motivate you.

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

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

o  When it’s 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 shoes.

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 exercise.            

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 use of tobacco 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 (BP) measurement.

Preparation Tips for Blood Pressure (BP) Measurement –  

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

•  Make 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 ought to be supported and slightly flexed at the patient’s heart level during the reading.

Measurement Tips for Manual Blood Pressure 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 certain 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 for the visit.

and

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

•  Congratulate patients when objectives are reached.

Does having a healthy lifestyle mean that I won’t get heart disease?

No, but it reduces your chances. Heredity still plays a role even when you live a healthy lifestyle. When one of your parents or a close blood relative had heart illness at a young age, you may 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’ve all heard that drinking red wine assists to prevent a heart attack. This is true for all types 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 illness 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. Speak with your healthcare provider for specific guidance.

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

Not everybody with high cholesterol develops early heart disease. You may want to have your LDL (”bad”) and HDL (”good”) cholesterol tested. Some people  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 lowering your risk, plus they are good health habits.

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

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

Consult with your health care provider before beginning daily aspirin.

Did you know?

•  About 1 in 6 adults has some form of arthritis.

•  It affects all races and ethnic groups.

•  Arthritis is more common among women than men.

•  Individuals  who get it are generally older than 40.

•  Two out of three individuals  over the age of 65 have arthritis.

•  Because they’ve arthritis, more than 16 million Americans have to change the way they do things.

•  Arthritis is the leading cause of disability in U.S.  

•  Arthritis can be worse for one person than for another. It can be worse on some days than on others.

•  Arthritis primarily affects the knees, hips, hands, and spine.

Arthritis Risk Factors

What You Cannot Change

•  Age.  The risk for arthritis increases with age.

•  Gender. Arthritis is more common among women than men.

•  Genes. Some genes are associated with higher risk arthritis, like rheumatoid arthritis and lupus.

What You Can Change

•  Weight. Being overweight puts you at risk to create knee osteoarthritis. It can also make arthritis worse.

•  Repeated knee bending. If you’ve to bend your knees again again at work, this may cause osteoarthritis in your knees.

Other Risk Factors

•  Infection. an infection of a joint may cause  arthritis.

What you are able to do –  

Watch your weight. When you are overweight, speak with your health care team about how to lose weight and feel better.

Talk with your health care team. If you’ve pain, tenderness, or swelling in 1 or more joints; stiffness that lasts at least 1 hour in early morning; constant or frequent pain or tenderness in a joint; or difficulty using or moving a joint ordinarily, let your health care team know.

Protect your joints. Joint injuries, such as sports injuries can lead to osteoarthritis.

Drinking alcohol is very common in our society, but drinking alcohol can be harmful. In the USA  more than 17 million individuals  are alcoholics or have alcohol problems. Every year Americans die as a result of drinking. About 75,000 individuals  die from “excessive” alcohol use. This is the 3rd leading lifestyle-related cause of death. Each year, there are more than 100,000 deaths from problems related to drinking. Alcohol plays a role in almost half of all traffic deaths.

How much is too much?

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

Heavy drinking is an averageof 2 drinks a day for men younger than 65. For women and men over the age of 65 it is an averageof more than of 1 drink a day.

Do you’ve an alcohol problem?

Do these actions and questions describe you? When yes, speak with your health care team about getting help.

o  Drinking alone or in secret.

o  Not remembering conversations or commitments. This is referred to as “blacking out”.

o  A habit of having drinks before, with or after dinner. Do you become annoyed when this is changed or questioned?

o  Loss of interest in activities and hobbies that used to bring you pleasure.

o  Feeling a need to drink.

o  Becoming irritable around the time you typically drink. Does it happen in particular if there is no alcohol available?

o  Keeping alcohol in unusual places at home, at work, or in the car.

o  Gulping drinks or ordering doubles. Do you become drunk intentionally to feel good or do you drink to feel “normal”.

o  Having social problems. These include problems with relationships and legal, financial and employment problems?

o  Developing a tolerance to alcohol. Do you need an increasing number of drinks to feel alcohol’s effects?

o  Experiencing physical withdrawal signs, like nausea, sweating and shaking, when you don’t drink.

When you are having a problem with alcohol, consult with your health care team about getting help.

o  Make sure to take care of your diabetes – Make sure to work with your health care team to manage your blood sugar.   
o  Make sure to check your feet every day for cuts, blisters, red spots, and swelling.  Make sure to use a mirror to check the bottoms of your feet or ask a family member for help when you have trouble seeing.   

o  Wash your feet every day in warm, not hot, water.  Dry your feet well.  Be certain to dry between the toes.   

o  Be certain to keep the skin soft and smooth.  Rub a thin coat of skin lotion over the tops and bottoms of your feet, but not between your toes.   

o  Smooth corns and calluses gently.  Make sure to check with your healthcare team to see when your feet are at low risk for problems.  When they’re low risk, use a pumice stone to smooth corns and calluses.  Do not use over-the-counter products or sharp objects on corns or calluses.     

o  If you can see and reach your toenails, trim them weekly or as needed.  Trim your toenails straight across and file the edges with an emery board or nail file.  If you cannot see your toenails or you see blood when you trim them, contact your health care provider.   

o  Wear shoes and socks at all times.  Wear comfortable shoes that fit well and protect your feet.   
o  Feel inside your footwear before putting them on each time to make certain the lining is smooth and there are no objects inside.   

o  Protect your feet from hot and cold.  Wear footwear at the beach or on hot pavement.  Wear socks at night when your feet get cold. Don’t test bath water with your feet.  Don’t use hot water bottles or heating pads.

o  Have either your provider or nurse check your bare feet.  Don’t forget that you might not feel the pain of an injury. Call your provider right away when you find a cut, sore, blister, or bruise on your foot that does not begin to heal after one day. Follow your provider’s advice about foot care.

o  Make sure to keep the blood flowing to your feet.  Make sure to put your feet up when sitting.  Wiggle your toes and move your ankles up and down for 5 minutes, 2 or 3 times a day.  Do not cross your legs for long periods of time.  Do not smoke.

o  Be physically active.  Speak with your health care team about which physical activities are best for you.

o  Be sure to get began now.  Start taking good care of your feet today. Be sure to set a time every day to check your feet.

Speak with your health care team or diabetes educator if you’ve questions about your foot care.