Man-Up: Now is the Time to Take Control of your Health

Listen up guys, this message is for you. It’s time to “Man-Up” and take control of your health. Right now there’s a problem in America- men are dying much earlier than women, with an average life expectancy of only 74.8 years for the guys compared to 80.1 years for the ladies (State of Missouri Department of Health and Senior Services). This nearly 6 year differential means that men are dying at a much younger age with a poorer quality of life. Don’t become another statistic and allow your female loved ones to outlive you. There are things that you can incorporate into your daily life that will not only improve your current and future health, but will also improve the way that you feel. You might as well give it a shot; there’s nothing to lose except years of quality life.

No matter the fitness level, practically everyone can improve their health in some way. For most of us, we would see a dramatic change in our emotional state, physique, and even in our response to diseases if we simply increased the amount of physical activity we engage in each week. According to the Centers for Disease Control and Prevention (CDC), adults should be active at least 2 ½ hours each week. This total includes exercises that increase your heart rate as well as exercises that strengthen your muscles. Both types are necessary in order to train your most important muscle in your body (your heart), as well as to build the strength needed to support your skeletal structure. Many of us intend to meet this recommendation, but fail to achieve it due to a vast number of excuses. Not having enough time in the day is an easy problem to fix. Instead of wasting 5 minutes searching for the closest parking space at work or the grocery store, make an effort to park in the furthest row from the door. Climbing the stairs burns many more calories than taking the elevator, and is a great way to incorporate both types of exercise. At your child’s sport practices, challenge your kid to a race afterwards and make it a weekly/bi-weekly competition. Leave the riding lawn mower in the shed and opt for the push mower- what a great workout for your upper body as well as your lower body. Take a close look at your daily routine and find areas where you can incorporate more physical activity, especially if you don’t have time to make it to the gym.

For a variety of reasons, many men simply choose to ignore one of the MVPs in their game of health- their doctor/health care provider. Regardless if you choose to avoid the doctor’s office due to money, time, embarrassment, or even if making an appointment is low on your list of priorities, the doctor’s job is to work with you in order to help you be the best you can be. Men’s health incorporates a variety of unique health situations that require special attention. Many of these situations can present without warning and without the presence of symptoms, so it is especially important to develop a working relationship with your doctor in order to achieve the best possible health. For example, the CDC reports that 25% of all lung cancer patients have no symptoms. Also, listen to your body. If something hurts or is not working properly, your body is trying to tell you that something is wrong and it needs to be fixed. Your doctor will also discuss with you the recommended cancer screenings and other tests that have been found to be beneficial in preventing serious diseases and illnesses. Instead of viewing doctor’s appointments as a hassle, consider it more as an opportunity to work with your teammate in order to develop your game plan for health.

It may seem obvious, but avoiding risky behaviors is a great way to maintain good health. The behavior that has the most negative impact on a person is smoking. According to the Agency for Healthcare Research and Quality, smoking kills more than 430,000 Americans each year. Smoking also contributes to cancer, stroke, heart disease and lung disease, all of which are among the leading causes of death. Besides, who really wants to kiss someone who smells like an ashtray? Another behavior to keep in mind is drinking alcohol. If you drink alcohol, drink in moderation (for men, this is 1-2 drinks /day maximum). Drinking too much alcohol can not only contribute to the onset of certain diseases like cancer and high blood pressure, but it can also add hidden calories to your diet, foiling your healthy eating plans and standing in the way of achieving a healthy weight (American Heart Association). Scientists are studying the possibility that there is a link between drinking alcohol in moderation and potential health benefits, but the vast majority of experts agree that until more results are seen, the healthiest choice is to stick to drinking in moderation. Finally, good hand washing techniques are a great way to prevent catching diseases such as the seasonal flu, H1N1 flu and other common ailments. At the minimum, make sure to wash your hands after using the restroom, before handling food, after being in a public place, and after handling pets. Performing these seemingly simple behaviors will result in better health.

If your diet primarily consists of burgers, fries, and beer, you’re in for a rude awakening. As we age, the rate at which our body uses food (aka metabolism) steadily decreases. The problem is that a lot of guys maintain their same eating habits from when they were teenagers, but don’t understand what happens as they get older and their waistbands get bigger. This decrease in metabolism as we age means that the calories that our body needs must come from quality foods in order to get an adequate amount of vitamins and minerals. The new interactive food pyramid at MyPyramid.gov is an easy way to understand what food groups our daily calories should be coming from and provides tips for planning meals. If you haven’t realized it by now, everything that you do to your body affects your health and healthy eating is an important part. Eating well can help people to fight disease, keep a healthy weight, and enjoy the opportunities that life provides them.

Finally, limiting stress plays a huge role in maintaining a healthy lifestyle. Whether you feel stressed from work, home, or anywhere in between, relaxing your mind provides a needed mental break that will allow you to enjoy your day even more. The next time you feel stressed, stop what you are doing and take a minute to calm down. Take deep breaths, inhaling through your nose and exhaling through your mouth. Exercises like these might just be the difference between wanting to throw your computer out the window at work or wanting to explode at the traffic on the way home. Another important aspect is sleep. Without sleep, your body cannot fight diseases, recover from the day, or prepare for tomorrow. According to the National Sleep Foundation, adults who do not get 7-9 hours of sleep each night are twice as likely to be obese than those adults who reach the target amount of sleep. Now you finally have an excuse to get to bed earlier- your health depends on it.

Sometimes a healthy lifestyle seems like a far-off goal that only the rich and famous can obtain. However, by incorporating some of these practical behaviors into your everyday life, better health is just within reach. So remember, lace up your shoes and hoof it up the stairs, visit your MVP, put down that 3rd beer of the day, eat something green once in a while, and get enough rest each night. Following some of these pieces of advice will make you feel younger and healthier in no time.



Agency for Healthcare Research and Quality. (n.d.). Real men wear gowns. Retrieved February 7, 2010 from http://www.ahrq.gov/realmen/index.html.
American Heart Association. (2010). Healthy lifestyle. Retrieved February 10, 2010 from http://www.americanheart.org/presenter.jhtml?identifier=1200009.
American Cancer Society. (2010). What men need to know. Retrieved February 10, 2010 from http://www.cancer.org/docroot/PED/PED_4.asp?sitearea=PED.
Centers for Disease Control and Prevention. (2009, June 15). Men’s health. Retrieved February 7, 2010 from http://www.cdc.gov/features/healthymen/.
Hagen, Philip. (2003). Mayo clinic guide to self-care: Answers for everyday health problems. 4. Rochester, Minn.: Mayo Clinic Health Information.
Men’s health. (n.d.). State of Missouri Department of Health and Senior Services. Retrieved February 7, 2010 from http://www.dhss.mo.gov/MensHealth/.
National Sleep Foundation. (2010). Diet, exercise and sleep. Retrieved February 7, 2010 from http://www.sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep.
United States Department of Agriculture. (2010, February 19). My pyramid.gov: Steps to a healthier you. Retrieved February 10, 2010 from http://www.mypyramid.gov/.

Don't Catch the Bug This Year

The flu season is just around the corner. It is time to start thinking about ways to keep you and your family healthy.

According to the Center for Disease Control and Prevention (CDC), 5% to 20% of the U.S. population gets the flu every year. Some people are more likely to get the flu than others; they are called an ‘at risk’ population. People who are considered at risk include:

• Children younger than 5 years old
• Pregnant women
• Healthcare workers
• Adults 65+ years old
• Adults and children who are in contact with high risk people
• Adults and children with conditions which weaken the immune system

Children are at risk for catching the flu. Many times children touch things in their environment without washing their hands. Later, another child touches the same object and does not wash their hands after handling the object. All the germs will be transferred to everything the child touches next including their face, eyes, and mouth. All three of these areas are vulnerable places for the flu virus to enter the body.

Prevention is the key to stopping the spread of the flu. The best way to prevent the flu is by getting a flu vaccine. A vaccine works by allowing your body to build immunity against a weakened or dead form of the flu virus before being exposed to a full strength virus. After getting a vaccine, it takes two weeks for your body to build up the antibodies.

There are two different types of vaccines available; a nasal version and a shot version. The nasal vaccine is a spray which is sprayed up your nose. The shot version is injected with a needle typical in your upper arm.

There are other ways to help prevent getting the flu which can be done daily. Washing your hands is very important. It is also important to watch children to make sure they are washing their hands. Children often touch their face, mouth, or nose which are three inlets for the flu virus to enter the body. By properly washing ones hands, the flu virus is killed. To wash your hands correctly, it is widely accepted that you must actively wash your hands for at least 20 seconds.

For some people, including children, it is easier to clean their hands with an alcohol based hand sanitizer. In a 2002 study by Girou et al. (2002), it was noted that most people have a stigma that hand sanitizers do not clean the hands as well as traditional soap and water. The same studied showed that hand sanitizers actually work better at cleansing hands than soap and water. The researchers believed hand sanitizer worked better because people do not wash their hands long enough to kill all the germs. Hand sanitizers were easier to use and killed the germs quicker than soap and water.

Even when you do your best to prevent catching the flu, there is a good chance that someone around you will get sick, or perhaps even you. It is, therefore, important to know the symptoms of influenza. The CDC lists symptoms which include the following, only to name a few:

• Fever
• Extreme tiredness
• Runny or study nose
• Chills

While you are sick, it is important to avoid contact with other people. Also it is important to cough and sneeze into a tissue or your elbow to avoid the spread of diseases. As always, wash your hands frequently in order not to spread germs to others.

There are many websites which you can visit to learn more information about the flu. WHACK the Flu a website which educates children ages pre-kindergarten through fifth grade about the flu with fun and interactive activities. For more information, check out the website at http://www.dhss.mo.gov/WHACK.

Feel free to leave any questions you may have or tips you may have!


Sources:
Centers for Disease Control and Prevention. (2009). Seasonal Influenza (Flu). Retrieved February 13, 2010, from http://www.cdc.gov

Girou, E., Loyeau, S., Legrand, P. Oppein, F., Brun-Buisson, C. (2002). Efficacy of handrubbing with alcohol based solution versus standard handwashing with antiseptic soap: Randomized clinical trial [Electronic version]. BMJ: British Medical Journal, 325(7360), 362-365.

Improving Kirksville's Health by Walking and Biking

When you think of bicycling, what do you think of? Some may reminisce about riding their bikes to the drugstore on the corner to buy penny candy. Some may think of their own bike, dusty in the garage from years of disuse. But for others, the bicycle may be a thing of the future, not the past, as a tool for fitness, fun and function.

We’ve heard the scary statistics – 34% of U.S. adults are obese and 17 % of children and adolescents are obese. Individuals who are obese are at higher risk for hypertension, type 2 diabetes, heart disease, stroke, and high cholesterol. One of the easiest ways to prevent obesity and its complications is through regular exercise, such as walking or biking. Not only are they good exercise, but walking and biking are fun ways to spend time outdoors, relax and spend time with friends and family. And many of us already use walking or biking for travel, be it around a shopping center, to our neighbor’s house, or even to school or work.

So why is it that most travel in Kirksville takes place by car? Of course, in rural areas, car travel is very useful for traveling 30 miles to the next town, or out to Grandma’s farm. But for travel within the city, biking and walking are possible alternatives. In 2007, 85% of Adair County residents drove to work, while only 7.5% walked.

“More hike/bike trails” was the number one response when Kirksville residents were asked what their recreation priorities were in a 2002 Parks and Recreation survey. Without safe routes for walking or bicycling, most people would rather drive than face treacherous potholes or risk a car-bike collision. To make this community healthier and more active, the pavement needs to support the people, and vice versa. As more trails and bike lanes are built, more people can use them. And the more people that use them, the more people who will advocate that they be expanded.

The benefits that the entire community gains from biking and hiking trails are enormous. For the individual who uses the trail, they get all the benefits mentioned above: relaxation, fun, free exercise, and an alternate way to travel. But even if you never step foot on a trail, you still reap its benefits.

A community’s economy is boosted when its residents use alternate transportation. People spend less money on gasoline, so they have more money to spend on the fun stuff, like shops and restaurants. Safe routes for bicycling and walking also allow groups such as youth, the elderly or low-income residents to travel the town. Finally, the saying “There’s safety in numbers” is true. Communities with high pedestrian and bicycling traffic typically have lower crime, due to increased numbers of people outside who can watch out for each other.

So now, if you’re thinking that including a few bicycling or walking trips into your normal routine sounds like a good idea, what next? First, you can dust off your bike and enjoy some of Kirksville’s existing trails; check out a map on the Kirksville City website. Hopefully Kirksville is on the path to a healthier community.

Sources:

Center of Disease Control and Prevention. (August 2008). Preventing Chronic Diseases: Investing Wisely in Health. Retrieved February 9, 2010 from www.cdc.gov/NCCDPHP/publications/factsheets/Prevention/pdf/obesity.pdf.

Kirksville Connection (2006, November-December). Results from Parks and Recreation Survey. 8(2).

Missouri Census Data Center. (2008). ACS Profile Reports 3 year estimates, 2005 to 2007, Adair County, Missouri. Missouri Census Data Center. Retrieved February 15, 2010, from http://mcdc2.missouri.edu/cgi-bin/broker?_PROGRAM=websas.acsprofile.sas&_SERVICE=sasapp&year=2007&period=3yr&geoid1=05000US29001&geoid2=04000US29&subject=e&print=on.

National Center for Health Statistics. (April 2006). Prevalence of Overweight Among Children and Adolescents: United States, 2003-2004. Retrieved February 9, 2010 from http://www.cdc.gov/nchs/data/hestat/overweight/overwght_child_03.htm.

PedNet Coalition. (2008a). Benefits: Health. Retrieved February 9, 2010, from http://pednet.org/benefits/health.asp.

PedNet Coalition. (2008b). About us: Mission and Vision. Retrieved February 9, 2010, from http://pednet.org/about/mission.asp.

PedNet Coalition. (2008c). Benefits: What’s in it for you. Retrieved February 9, 2010, from http://pednet.org/benefits/.

Wiggs, I., Brownson, R. C., & Baker, E. A. (2008, October). If you build it, they will come: Lessons from developing walking trails in rural Missouri. Health Promotion Practice. 2008(9.4).

Self-Management Courses Can Improve Your Life

Everyone wants to live an active and healthy life that doesn't include pain and unhappiness.  Sadly though, many of us will face long-term conditions that can slow us down and keep us from living the life we have always wanted.  Thankfully, there is a way of beating the things that slow us down, and living stronger and happier than ever before.

A new way to deal this these long term symptoms is a self-management course.  This course may be the helpful option you and so many other people are looking for.  Listen to how a class like this helped Betty:

Betty always dreamed of the day that she could hold and play with her grandchild, but her arthritis was so painful that she could not hold that precious baby.  That was until one of her friends told her about a self-management class being taught in her area.  After only six weeks, not only did Betty feel less pain from her arthritis, but she had more energy and was feeling better than ever!  She could now hold her grandbaby and take more walks with her friends, too.

A program like the one Betty went to can be found in the Kirksville area.  It is sponsored by Healthy for Life programs and the Regional Arthritis Center.  The class is called, "Living a Healthy Life with Chronic Conditions."  It is a six week program and talks about many ways of dealing with life long illnesses. 

This program will talk about a lot of different things that have to do with living a healthier life: understanding what symptoms mean and taking care of symptoms, the right exercises for everyone, healthy eating, taking the right kinds of medicines, not letting stress take over you life, special strategies for all kinds of health problems, planning for what my look like scary times ahead, and much more.

People who could learn something from this class would be anyone who has to live with a chronic condition and is ready to take control.  The class is meant for people with heart disease, arthritis, diabetes, asthma, bronchitis, emphysema, lung disease, high blood pressure, cancer, chronic pain, hepatitis, Parkinson's and more.  However, anyone living with any sort of condition, even it it wasn't just listed, could get something good out of this very helpful class!

Though this class can change your life for the better, it will not replace any treatment you already have.  People in the class still need to visit their regular doctors and continue any medicines or therapy they already have.  This class will, however, make these treatments work even better for you.  Imagine, not changing the things you already do, and feeling better after only taking this one class!

You may be wondering if this class really will be helpful.  We have to remember that we are in charge of our own health.  That's right, you are able to care for yourself completely and you only have to learn how!  A self-management course may teach you ways to make breathing easier, recipes to lower your blood sugar, or which kind of stretches will help your tired and sore knees.

On top of that, according to a study in California, people who took this program, when compared to those who didn't, showed better exercises, new ways to cope with their symptoms, and knew how to talk to doctors.  The people in the class didn't feel as tired, didn't have as many sudden health problems and spent more time with friends and family.  They also spent fewer days in the hospital and spent a lot less on money on health care all around.

For more information about this life-changing class offered in the Kirksville area, contact Doris Fountain with the Healthy for Life programs and the Regional Arthritis Center.  Her phone number is 660-626-2049.

Nobody wants to face a life filled with chronic disease and discomfort.  Free yourself from whatever is holding you back.  Decide to become Healthy for Life and enroll in this course to find a healthier you.

Live Like Your Life Depends On It

References:

Kaieser Permanente

k. Lorig, D. Sobel, V. Gonzalez, & M. Minor.  (2006).  Living a healthy life with chronic conditions.  Bull Publishing: Boulder, CO.

Patient Self Management.  (2010).  California Health Care Foundation.  http://www.chcf.org/chronicdisease/index.cfm?subtopic=CL613

What is the chronic disease self-management program.  (n.d.)  Stanford Patient Education Research Center.  Palo Alto, CA.  self-management@stanford.edu

Stroke and Screening Information

Background
Cardiovascular disease, which includes both heart attack and stroke, is the leading cause of death among all racial and ethnic groups, and for both sexes in the United States and Missouri. When examined along, heart disease is the leading cause of death, with stroke the third leading cause of death. The effects of cardiovascular disease also have an economic impact. Cardiovascular diseases cost Missourians roughly $3.5 billion dollars in direct hospital charges each year (dhss, 2006). Cardiovascular disease is one of the most preventable diseases. Major risk factors for strokes are lifestyle related and can be controlled. These risk factors include tobacco use, physical activity, diet and maintaining a health weight. You are also at a greater risk of stroke if you have diabetes, hypertension (high blood pressure), or have suffered a stroke in the past (KCCHA, 2006).

What is a Stroke?
Strokes are characterized into two different types, ischemic or hemorrhagic. Ischemic strokes occur as the result of a lack of oxygen, usually caused by a blood clot. As a result, the area of the brain affected is unable to function. The second type of stroke, which is less common than ischemic stroke, occurs due to a rupture vessel in the brain. The signs and symptoms of stroke typically start suddenly, over second to minutes, and in most cases do not progress further. In both types, there may be an inability to move limbs on one side of the body, inability to understand or create speech, or the inability to see one side of the visual field. Blood carries oxygen and nutrients to the brain. When blood flow to part of the brain stops, that part of the brain starts to die within minutes. The dying cells then release chemicals that can damage other cells. The symptoms depend on the area of the brain affected. If the brain is extensively affected, more functions are likely to be lost.

Transient Ischemic Attacks (TIAs) are related to strokes, sometimes called “ministrokes”. These ministrokes are caused by short interruptions of blood flow to the brain. The effect is only temporary, lasting as long as 24 hours. TIAs can be an important warning sign. As may as 1 out of 3 individuals who suffer a TIA will have a stroke in the future (2008).

How to Recognize a Stroke
According to the American Stroke Association, one of the easiest and most effective ways to increase recognition of stroke is the F.A.S.T. system. F.A.S.T. stands for Face, Arm, Speech, and Time (NSA, 2009). The most frequently occurring warning signs include:

• sudden numbness or weakness of the face, arms, or legs, especially on only one side of the body
• sudden confusion, trouble speaking or understanding
• sudden trouble seeing in one or both eyes
• sudden trouble walking, dizziness, loss of balance or coordination
• sudden severe headache with no known cause

Taking Action
It should be noted that not all warning signs occur in every stroke. Also, do not ignore signs if the happen to go away. Immediately call 9-11 or your local Emergency Medical Service (EMS) number so that an ambulance can quickly be sent to you.

How Can You Prevent a Stroke?
• Don’t smoke
• Keep your blood pressure under control
• If you have diabetes, treat and monitor it
• Eat a healthy diet consisting mostly of fruits, vegetables, and whole grains
• Maintain a healthy weight
• Stay active
• Keep your blood cholesterol under control

Stroke Screenings
Because up to 80 percent of strokes are preventable, being screened is important. Patients who have already suffered a stroke are at an increased risk and should have ultrasounds done on the carotid arteries, the abdominal aorta, and the peripheral arteries in the lower legs. These ultrasounds can detect harmful blood clots that may eventually lead to stroke or heart attack.

Sources
Stroke fact sheet. (2008). Retrieved from http://www.diseaseriskindex.harvard.edu/
update/hccpquiz.pl?lang=english&func=show&quiz=stroke&page=fact_sheet

Missouri plan for heart disease and stroke prevention. (2006, December). Department of Health and Senior Services

Heart disease and stroke. (2006). Kansas City Community Health Assessment

Learn to recognize a stroke. (2009, December 15). Retrieved from http://www.strokeassociation.org/presenter.jhtml?identifier=1020

Life line medical screening services. (n.d.). Retrieved from http://www.lifelinescreening.com/health-screening-services/default.aspx

spring 2010 test post

test post - spring 2010