Weak Fitness

Smoking or using smokeless tobacco cause about seventy-five% of cancers of the mouth and throat. Your risk of developing these cancers increases if you also drink alcohol.

Nearly 95% of these cancers occur in adults over 40. Men are more likely to develop cancer of the mouth and throat.

What are the risk factors?

o  the major risk factor is tobacco – cigarettes, cigars, pipes, chewing tobacco and dipping snuff.

o  Long time heavy smokers are at greatest risk.

o  Your risk increases if you’re tobacco user who drinks heavily.

You ought to be concerned when you –  

o  Have a sore on your lip or mouth that does not heal.

o  Develop a lump or patch on your lips, gums or in your mouth.

o  Begin bleeding, have pain or a numb area on your lip or in your mouth.

o  Notice a change in your voice.

o  Detect loose teeth or your dentures no longer fit.

o  Have trouble chewing, swallowing or moving your tongue or jaw.

o  Develop a sore throat or have a feeling that something is caught in your throat.

If you have any of these, you ought to see your main care provider or dentist.

Most cancers of the mouth and throat are preventable.

Stopping tobacco use and stopping smokeless tobacco will reduce your risk.

Important — Smokeless tobacco IS NOT a safe substitute for smoking cigarettes.

For help to stop tobacco use or stop using smokeless tobacco, talk with your healthcare team.

Shingles is a disease that affects the nerve endings. It causes severe pain and blisters. Nearly 1 million people  in the U.S.  will get Shingles each year. Shingles is more common among older people . People  with a weakened immune system might also get Shingles.

Shingles is caused by infection with the Herpes Zoster virus, the same virus that causes chicken pox. After a chicken pox infection clears up the virus stays in the body. Usually the virus doesn’t cause any problems. A lot of years later, nevertheless, the virus can reactivate and cause Shingles. Shingles ordinarily starts with pain, itching or tingling on one side of the face or body. A rash with blisters will then appear. You can also have a fever, chills, headache and upset stomach.  The rash can last from 2 weeks to a month. About one of every five who has Shingles will have severe pain long after the rash is gone.

The Herpes Zoster vaccine can help protect you against Shingles.  The vaccine is safe. It’s given as a single shot.

Consult with your primary care provider about receiving the Herpes Zoster vaccine if you –  

o  Are an adult 60 or older

o  Don’t have an allergy to gelatin, neomycin or other component of the vaccine

o  Don’t have a weakened immune system

You could experience some redness, soreness, swelling and itching where the needle went in. You could also experience a headache after the shot.

The warmer weather brings us outdoors and brings some unwanted “guests”. Here are some helpful hints to prevent stings by bees, wasps or yellow jackets.

Stings

For most of us being stung by a bee, wasp or yellow jacket is unpleasant. Sometimes a bee, wasp or yellow-jacket sting can be much more hazardous.

Here are some ways to prevent being stung –  

o  Wear light-colored clothing.

o  Don’t wear perfume or use scented soaps.

o  Be sure to keep lids on foods, drinks and trash.

When you get stung –

o  Scrape the stinger with a side-to-side motion.  To do this use your fingernail or blunt object like a credit card. After the stinger is removed, wash the area with soap and water. Do that a few times a day until the skin heals.

o  Apply a cold compress to help relieve the pain. Make a paste of baking soda and water. Apply for 15-20 minutes. This can also help with the pain. Taking an over-the-counter pain medication can also help.

Seek medical help when –  

o  You’re stung on the nose or mouth.

o  You have a big area of swelling, abnormal breathing, tightness in your throat or chest, experience dizziness, faint or develop hives.

When you’ve a known allergy to stings, speak to your primary care provider about an Epi-pen .

Oral health is essential to your general health and well-being.

Brush your teeth at least two times a day –  Be sure to use a brush with soft-bristles and toothpaste with fluoride. Soft-bristles are gentler on your gums. Fluoride helps to prevent tooth decay.

o  Be sure to use small gentle circular motion and short back-and-forth strokes.

o  Don’t press too hard – the bristles on the brush should not be flat.

o  Clean the outside and inside of your tooth surfaces and tongue.

o  Brush your teeth after meals and at bedtime.

o  Replace your toothbrush with a new one every three months.

Floss your teeth at least once a day –  Cut a piece of floss about 18 inches long and wind most of it around one finger of each hand. Gently guide the floss between two teeth. W hen the floss reaches your gum, curve the floss against the surface of a tooth so that it forms a “C”. Gently slide the floss against the side of the tooth to scrape off the plaque. Repeat for each tooth always advancing the floss and using a clean piece. Flossing assists to remove plaque and leftover food that you cannot reach by brushing. It can help to keep your gums healthy.

Be sure to eat a balanced diet –  Prevent sweets and sugars. Eating 5 servings a day of fiber-rich fruits and vegetables stimulates the flow of saliva. This can help repair tooth surfaces with early stages of tooth decay.

Schedule regular dental visits –  Specialist tooth cleaning is important. It will remove plaque that has formed even with careful brushing and flossing. Problems could be found early resulting in treatment that can prevent future damage.

Remember – your teeth are meant to last a lifetime.

The skin’s aging process begins in our mid 20’s. As we age, skin becomes less elastic, more fragile, drier, and develops age spots and skin tags. We can bruise more easily and new skin cells grow less rapidly.

Skin becomes drier. Dry skin could cause  itchiness. Being dehydrated, too much sun exposure, tobacco use and stress can also cause itchy skin. Some things that can help include the use of moisturizers, a humidifier, and milder soaps. Bathing less often and using warm water instead of hot can also help.

Age spots develop. Age spots resemble a big freckle. They’re light brown to very dark brown flat patches, usually found on your face, legs or feet. Using sunscreen when outdoors and avoiding excess sun exposure can decrease and even prevent the development of age spots.

The fat padding under skin, which protects blood vessels, is lost as we age. As a result, simple injuries such as bumping against a table can produce a bruise.

Aging skin can become more sensitive to fabrics, soaps and detergents. Wearing clothing with a lining and switching to soaps and detergents for ’sensitive’ skin can help.

Tobacco use also causes skin changes. These include deep wrinkles, leathery skin and changes in your complexion.

Being in the sun for even several minutes a day without sun protection could cause  noticeable skin changes over the years.  The most common skin changes include freckles, fine wrinkles, rough and leathery skin, and a blotchy complexion. You can also create skin cancer.

It is never too late to protect your skin –  

o  Prevent deliberate tanning.

o  Stay out of the sun between 10am and 4pm, when rays are the strongest.

o  Wear a broad brimmed hat and long sleeves when outside in the sun.

o  Make sure to use sunscreen (SPF 15 or higher) year round. Apply sunscreen 20 minutes before going outdoors and reapply after swimming or sweating.

Stress, tension and anxiety have a role in coronary heart illness.

Do you…

o  Feel stressed, tense or anxious?

o  Be sure to eat foods high in fat, salt and cholesterol because we’re stressed?

o  Reach for a cigarette when feeling tense?

o  Hang out in front of the Television as solution for managing stress?

Experiencing some stress is a “way of life”. How we respond to stress could  be a factor in the development of coronary heart disease. What we do to handle or deal with stress might also add to the risk of developing coronary heart disease. A lot of times, stress and the ways we decrease the stress in our lives might not be healthy. We need to learn to make healthy lifestyle options to deal with stress.

One healthy and beneficial way to deal with stress is to become more physically active. Try taking a short walk or a long walk, in lieu of reaching for a donut or the chips. You’ll feel better. Plus, you will not be adding calories or feeling guilty.

Schedule some “me” time each day to help manage your stress. Listen to music, peruse a book, take a walk. Attempt different things and learn what works best for you.

Don’t forget, managing stress is good for you and good for your health.

As you grow older, you may notice changes in your sleep patterns. These changes may include insomnia. You may experience –  

o  Taking longer than 30-45 minutes to fall asleep.

o  Waking frequently during night.

o  Waking up early and not being able to go back to sleep.

o  Waking up feeling tired.

Here are some suggestions for a good night’s sleep –  

o  Create a bedtime routine –  go to sleep and wake-up at the same time; wind down by reading a book or taking a warm bath.

o  Plan exercise and exercise for the same time each day, but not too close to bedtime.

o  Make sure to keep your bedroom dark, well ventilated, safe and comfortable.

o  Enjoy natural light every afternoon.

o  Avoid caffeinated drinks late in the day.

o  Try a warm beverage before bed like warm milk.

o  Provide yourself 15 minutes to fall asleep. If after 15 minutes, you are not drowsy, get up. When you feel sleepy, go back to bed.

o  Avoid too much napping. You will be less drowsy at bedtime.

o  Prevent drinking alcohol or use of tobacco a cigarette to help you sleep. Nicotine is a stimulant and alcohol can make staying asleep more difficult.

o  Spend time with other people . Coping with stressful events is easier when people  support each other.

o  When it helps, talk about how you are feeling. Be willing to listen to others who need to talk about how they feel.

o  Make certain to get back to your daily routines. Familiar habits can be very comforting.

o  Be sure to take time to grieve and cry when you need to.  To feel better in the long run, you need to let these feelings out in lieu of pushing them away or hiding them.

o  Ask for support and help from your family, friends, church, or other community resources. Join or create support groups.

o  Be sure to set small goals to tackle large problems. Be sure to take one thing at a time instead of trying to do everything at once.

o  Be certain to eat healthful food and take time to walk, stretch, exercise, and relax, even when just for a few minutes at a time.

o  Be sure you get enough rest and sleep. You may need more sleep than usual.

o  If you are attempting of do too much, try to cut back. Make certain to put off or give up several things that are not absolutely necessary.

o  Do something that just feels good to you like taking a warm bath, taking a walk, sitting in the sun, or petting your cat or dog.

Stress – it’s all around us and there is no way to avoid it. There may not be something major going on in your life. Sometimes several minor or mild stressors are happening at once and this can result in the same stress as a larger stressor.

Public speaking can be stressful, but watching a close game can be stressful as well. Our lives would be dull without some stress.  The key is to deal with stress in a positive and healthful way.

If you can know what causes you stress, try to avoid or remove it. That might not be always be possible. There are many ways to manage emotions; some could cause  medical problems, for instance, beginning to smoke, use of tobacco more or overeating. Here are some healthful ways to manage stress –  

o  If you can, attempt to get away for a few moments, a break could be helpful.

o  Try to not worry about things you can’t control.

o  Give it a positive spinning – “what a great opportunity”.

o  Make sure to work to resolve conflicts both at work and at home.

o  Talk and problem-solve with a family member, a friend, or counselor.

o  Practice positive thinking.

o  Learn some easy relaxation exercises.

o  Be certain to set realistic objectives – home and at work.

o  Learn to say “no”.

o  Make certain to get physically active on a regular basis.

o  Be sure to eat well-balanced nutritious meals.

o  Be certain to get enough sleep.

o  Participate in something you don’t find stressful.

o  Schedule time for yourself each day to sit quietly and think of a peaceful picture.

Things to consider when picking  a sunscreen –  

o  Broad Spectrum – protects against both UV-A and UV-B rays

o  SPF (sun protection factor) of 15 or higher.  SPF 15 filters out over 90% of the sun’s harmful UV-B rays; SPF 30 ~96% and SPF 45 ~98%.

o  Waterproof if you’ll be sweating or swimming

o  Made namely for use on your face. This will help to avoid the sunscreen ‘running’ into your eyes and burning

o  PABA (para-aminobenzoic acid) free when you are sensitive to that chemical

o  Water-based if you have acne or oily skin

Other Tips When Picking and Using Sunscreen  

o  Not all sunscreens have the same ingredients. When your skin reacts badly to the one you’re using, try one with different chemicals.

o  Be aware of the expiration date. Over time sunscreen may lose its effectiveness.

o  A more costly brand doesn’t mean it is more effective than a less costly brand.

o  Shake well before use. This will help to mix sunscreen that might have clumped up in the container.

o  Be sure to use enough. Apply thickly and evenly.  Be sure to use about 1 oz or a handful to cover your entire body.

o  Apply to all parts of your skin that will be exposed to the sun. Do not forget your ears, back, shoulders, the back of your knees and legs.

o  Apply sunscreen

o  About 20 – 30 minutes before going out in the sun. This permits for your skin to absorb the sunscreen.

o  Every 2 hours when outdoors.

o  After swimming or sweating.

o  Even if you’re wearing hats and protective clothing.

Remember – No sunscreen offers 100 percent protection.  Be sure to use sunscreen and practice sun safety for the best protection.