Tag Archives: diet

General Safety Issues, Health Issues

HOW TO AVOID SICKNESS (GUEST POST)

Illness is an inescapable part of life. Fortunately, there are a number of ways for people to bolster themselves against many of the harmful organisms and physical developments that negatively affect their health. Following are several tips that will show you how to avoid sickness, even when everyone else around you is feeling feverish and dizzy.

Sufficient Sleep
Depriving your body of sufficient sleep is one of the quickest ways to decrease your immune system’s abilities. While you may not be able to get a full 8 hours of rest every night, you should try to do so as often as you can. It’s important to remember that sleep balances your moods, keeps you focused and will help you to be more productive in both physical and cognitive tasks. Staying up late might seem like the best way to get more done, but it will actually have a detrimental impact on your efficiency and your overall health.

Dietary
Eating too many refined sugars and empty calories will negatively impact your general health and immune system. A diet that is rich in fresh vegetables and fruits will contain a vast array of vitamins that your body needs for optimal performance. In fact, the more colorful your produce selection, the better protected you will be against common forms of illness. This is especially important during the flu and cold season. You should also know that fresh onions and garlic have many anti-fungal and antiseptic properties. If you feel an illness coming on, indulging in homemade soup or a fresh salad that contain lots of onions and garlic may just help to stave this sickness off.

Drinking Water
Staying hydrated is another vital measure for avoiding illness. If your body doesn’t have sufficient fluids, many systems will begin to shut down. You should be drinking at least five, eight ounce glasses of water each day. If you exercise regularly, use tobacco products or consume a number of caffeinated beverages each day, you should be drinking more water to compensate for the effects of these activities.

Detoxification
Ridding yourself of internal toxins on a routine basis is a great way to ensure that your body is in optimal condition for protecting itself. Healthy people are much less likely to get sick after having come in contact with illness than those who live unhealthy lifestyles. Unless you follow a strict natural and/or organic diet, you are (through no fault of your own) constantly introducing toxins into your body. These come from the foods you consume, the beauty and self-care products you are using and even your external environment. When too many of these build-up in your system, your immune system can become overwhelmed. Detoxification can be as simple as taking a break from junk foods, fast foods and even meat. You can go on an all-vegetable diet for several days or a juice fast. You can even purchase detoxification products from a local health store. These efforts work best at preventing illness if they are performed at least once every six months.

Regular Exercise
Any physician will tell you that staying active is a vital part of good health. When you engage in activities that increase your circulation, your body filters out toxins more effectively. You don’t have to become a marathon runner. Simply taking a walk for thirty minutes is enough to bolster your immune system. Studies have also shown that exercise can help your body prevent cancer.

Supplements
You can also stave off illness by giving your body more of what it needs in the form of herbal supplements. Products like black walnut hulls help to cleanse the intestines of parasitic organisms and they also restore internal pH balance. Colloidal silver, echinacea, garlic and other supplements will aid your fight against illness too, and one of the most effective supplement is fish oil. Most people could do with a daily dose of fish oil in addition to a multivitamin.

Ultimately, the key to avoiding illness lies in promoting optimal health. You are exposed to viruses, bacteria and germs all day, everyday, but if you’re well rested, properly hydrated and nourished with a proper diet, you will be far less susceptible to sickness when it passes your way. Exercising and ridding your body of toxins are additional measures that you can take to ensure a robust immune system.

Vincent Marguiles writes about health and nutrition. His recent work is on the Top 10 Most Affordable Online RN to BSN Programs.

Thank you, Vincent Marguiles, for this advice on how to keep well.  Keep hand sanitizer at work, and in your car, in order to cut down on the germs on doors, money, or any surfaces you touch.  Clean hands help avoid illness.

General Safety Issues, Health Issues

HOW TO COMMIT TO LIFETIME HEALTH AND FITNESS TO AVOID HEART DISEASE (GUEST POST)

If you want to maximize the quality of your health now while potentially fighting off heart disease in the future, it is first important to look at the lifestyle you are living now. Once you have analyzed your life for places that need a healthier improvement, you will know the types of changes you must make in order to become a healthier person while reducing your risk of heart disease. If you need help figuring out what types of changes are necessary for you to maintain great body and heart health, the following information may help you out. 

1. Quit Smoking

This is probably an obvious bit of information, but smoking is really bad for your health. Not only can smoking cause lung problems, but it can cause a variety of other problems including heart trouble. It does not matter how many years you have smoked because once you stop the damage you have already done will begin to heal. If you truly want to stay healthy while protecting your heart from harm, quit smoking as soon as possible. 
2. Drink Moderately
Recent studies have shown that a once daily glass of beer or wine is actually beneficial to the heart. If you like to drink and you often drink way more than the beneficial amount of alcohol, alcohol can be extremely damaging to your body and the health of your heart. If you drink more than the beneficial amount of alcohol per day, it is wise to cut down on your alcohol intake if you want to protect your heart. 
3. Exercise
If you truly want to create a lifetime of health that will help you avoid heart disease, you must exercise. You don’t have to join a gym to get the exercise you need, simply taking a walk will do. Any type of energy you exert during the day, be it while housecleaning, or from a jog around the neighborhood, exercise is an important way to stay healthy while fighting off heart disease. 
4. Good Diet
What you eat is very important to the overall health of your body and your heart. If you have a diet that consists mainly of fast food or other unhealthy, vitamin lacking meals, you can do damage not only to your body, but also to your heart. Try to make sure that your diet is full of food rich in the important vitamins and minerals that are essential to good health. What you eat can have a drastic impact on the health of your heart so if you want to protect it, you need to eat healthier. 
 
Heart disease is one of the leading causes of death. While it may be a horrible disease to have which can seriously endanger your life, the good news is that you have the power save your heart health. By committing to a lifetime of health and fitness techniques that will keep both your body and heart healthy, you will be committing to a lifetime of good health.
 
Peter Larnick writes about health, finance & more at www.lifeinsurancequotes.org
 
If we could only teach our children to stay away from the junk food and exercise more, we’d see a healthier group of young people, too! pb  Thank you for this excellent article, teaching us the simple basics of a healthy life. pb

—
Guest Post U

The University of Great Content
General Safety Issues, Health Issues

FEBRUARY – AMERICAN HEART MONTH

We can say goodbye to January; we hope that it was a wonderful first month of the New Year for everyone!  The month of February brings Valentine’s Day, on the 14th, with thoughts of expressing your love for your spouse, children, boyfriend/girlfriend, those who are dear to you, by remembering them with a special card, gift of candy or flowers, or doing something thoughtful for them.  February is American Heart Month, and the best gift we can give ourselves and those we love is to be “heart-healthy” in our daily lives. 

The first Friday in February is “Wear Red Day.”  Americans nationwide will take women’s health to heart by wearing red to show their support for women’s heart disease awareness.  Most of us have lost loved ones to heart disease and stroke.  Women may not respond to the warning signs of an heart attack, as they may be different from the symptoms men experience when having one.  Cardiovascular disease is the leading cause of death in the U.S.  One in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.  In September, 2011, a national initiative began to prevent one million heart attacks and strokes in the next five years. Million Hearts  has the support of multiple federal agencies and key private organizations, including the American Heart Association, American Pharmacists’ Association, the YMCA, Walgreens and United Health Care.  This group will be pursuing commitments and participation from many more partners in health care, public health, industry and government. 

Here are some things you can do to protect yourself and loved ones from heart disease and stroke.  First, challenge your family and friends to take the Million Hearts  pledge at www.millionhearts.hhs.gov.  Here’s some other suggestions to help:

  • Know your ABC’s:
  • Ask your doctor if you should take an Aspirin each day.
  • Find out if you have high Blood Pressure or Cholesterol, and if you do, get effective treatment.
  • If you Smoke, get help to quit.
  • Take control of your heart health by following your doctor’s prescription instructions.
  • Make your calories count by eating a heart-healthy diet high in fresh fruits and vegetables and low in sodium and trans fat.
  • Select fat-free, one per cent fat, and low-fat dairy products.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • Exercise!  Try to be physically active for at least 30 minutes each day.  Take the time – you deserve it – and you will feel better for it! 

Know these signs of a heart attack.  According to the National Heart, Blood and Lung Institute, these may mean that a heart attack is in progress:

  • Chest discomfort.  Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back.  It can feel like uncomfortable pressure, squeezing, fullness or pain.
  • Shortness of breath; may occur with or without chest discomfort.
  • Discomfort in other areas of the upper body.  Symptoms may include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
  • Other signs may include breaking out in a cold sweat, nausea, or lightheadedness. 

Regardless of where you live in this big world, we hope you will take care of your heart, and it will take care of you.  Keeping healthy through exercise and proper diet is a good way to prevent heart disease and other illnesses.  Love your family and friends by loving your heart!

General Safety Issues, Health Issues

LOVE YOUR HEART – 2011

February is American Hearth month and that means it’s a good moment to think about a disease that kills more than 600,000 Americans each year. Heart disease is the leading killer among both men and women.  My personal story of how heart disease affected my Valentine is below.  First, here are suggestions from the Centers for Disease Control regarding lifestyle choices that can help us stays heart healthy:

  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • Select fat-free, one per cent fat, and low-fat dairy products.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
  • Cut back on beverages and foods with added sugars.
  • Select and purchase foods lower in salt/sodium.
  • If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and two drinks per day if you’re a man.
  • Keep an eye on your portion sizes.

It’s also important to know the signs of an impending heart attack, because they can start slowly and symptoms may seem mild. According to the National Heart, Blood and Lung Institute, these are the signs that may mean a heart attack is in progress.

  • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
  • Shortness of breath. May occur with or without chest discomfort.
  • Other signs may include breaking out in a cold sweat, nausea, or lightheadedness.

Two years ago, my husband was experiencing some of these symptoms, but was hesitant to go to the emergency room.  Not feeling well, he had seen a physician the day before;  the doctor did not run tests but instead gave him something for indigestion!  The next morning, the symptoms became more profound and we hurried to the emergency room.  Following routine tests, he was taken by ambulance to a hospital about 100 miles from home to be tested by cardiologists.  They found he had blockage in four arteries. He had successful quadruple bypass surgery and after several weeks of recovery and cardiac therapy, was back playing golf and working in his garden.  We know we are very blessed that he got the proper medical care before he had a heart attack.  We live in an age where miracles happen every day, and heart surgeons can mend our hearts, giving us another chance. 

I shared this story with you because you must not ignore the signs of heart disease or heart disease when it is affecting someone you love, or someone you know. Insist that they be checked out, and don’t let them delay.  It could save their life, or help them avoid the need for surgery.  Both my parents died as a result of strokes, so I know that my children and I must be aware of ways to keep our hearts healthy and strong.  Everyone should discuss their family history with their physicians.

We need to love the hearts of our sweethearts, children, grandchildren and friends by teaching them to make better choices in the foods they eat, lifestyles they live, and also encouraging them to make exercise a regular part of their daily routine.  It’s not only American Heart Month in our country, but every month is heart month all over the world!  This is a great time to tell your Valentines how special they are.  You can have a dazzling, romantic dinner, go to a movie, exchange gifts, or have a family Valentines celebration.  A promise to join a fitness center and exercise together might be the best gift you ever give!  Regardless of how you observe Valentines Day, spend the rest of your life showing those that you love – family, friends, and acquaintances – that you plan to take care of yourself by loving your heart, as well as theirs! 

 

Source of report: CBS News

Eye Protection, General Safety Issues

MAKE HEALTHY CHOICES TODAY FOR BETTER SIGHT TOMORROW!

Many Americans have made the pledge to lead healthier lifestyles this year.  One of the benefits of this pledge could help save their sight, something they may not have thought about.  They may not realize that  the effects of smoking, poor diet and inactive lifestyle can lead to eye disease and significant vision loss and that by establishing healthy habits the risk for blinding eye diseases, such as age-related macular degeneration (AMD), can be lessened.  Because January was National Eyecare Month and Glaucoma Awareness Month, we focused on two articles: “Understanding the Value of Eye Safety”, and “Are Your Eyes Wide Open When it Comes to Keeping a Check on Them?”  We hope you will review those articles if you have questions regarding this important topic.

The month of February is recognized as “AMD/Low Vision Awareness Month,” so we need to continue emphasizing how very important taking care of our vision is.  AMD is the leading cause of vision loss and blindness for those ages 65 and older.  It usually begins as a loss of central vision, which results in difficulty to read or see fine details.  It affects the macula, which is in the center of the retina.  Over time, the vision loss progresses significantly. Although there is promising research into the disease, unfortunately, there is still no cure.  Risks to middle-aged persons of having AMD is only about 2%, but after age 65, the risk is greater.

However, steps can be taken to reduce the risk.  Quitting smoking is essential to maintain healthy vision.  Research shows that smokers are up to four times more likely than non-smokers to be diagnosed with AMD.  And, non-smokers living with smokers almost double their risk of developing AMD through second-hand smoke.  The World Health Organization names smoking as the only modifiable risk factor for AMD.

Eating a diet filled with green leafy vegetables rich in Lutein can also help lessen the risk of AMD.  Lutein is a naturally occurring molecule found vegetables such as spinach, kale and collard greens. It can also be found in corn, egg yolks and other vegetables and fruits.  Eating foods high in zinc, vitamins C and E, and beta carotene has also been shown to help slow the progression of AMD in some patients, according to the National Eye Institute (NEI).  Frequently eating nuts or fish, such as salmon, tuna or mackerel, may also help reduce the risk.

According to the AMD Alliance International (AMDAI), certain foods should also be avoided, including foods and processed baked goods with high-fat content.  A high-fat, high-cholesterol diet can lead to fatty plaque deposits in the macular vessels, which can hamper blood flow.  Research has indicated that those consuming red meat at least 10 times a week or more were at a 47 percent higher risk for AMD.

The risk of vision loss from eye diseases, including AMD, can be lowered if adults:

  • Control blood pressure and cholesterol
  • Stay active and exercise regularly
  • Get a complete eye exam from an eye care professional
  • Watch their weight
  • Do not smoke

“We all know the steps we should take to take better care of ourselves,” said Hugh R. Parry, president and CEO of Prevent Blindness America.  “What we want to stress is how leading a healthy life can help lead to healthy vision.” 

Keep in mind that you don’t have to grow old to have AMD, but if you take care of yourself as you age, you have a better chance to avoid it.  Some other risk factors include: obesity, family history, gender (females have a greater risk than men of having AMD), and race (Caucasians have a greater risk than African Americans to have AMD).  Prevent Blindness America and the National Eye Institute offer excellent resources for those with low vision problems.  We acknowledge both these programs for sharing this important information.

General Safety Issues

PASS ON THE SALT!

1 Comment

Our goal is to encourage our readers to be safe in their every day lives; whether they are working or doing other activities.  Every once in a while, we enjoy presenting articles about health issues as well, because staying in good health allows us to enjoy life.  If we don’t feel well, we aren’t going to do a very good job for our employer.  And not doing a good job can compromise our safety as well as the safety of others.

“In the U.S., we eat more than twice as much salt per day as we really need,” said Dr. Lee Goldman of Columbia University.  “We found that increased salt intake in the U.S. is now as big a problem as cholesterol, almost as big a problem as smoking,” Dr. Goldman added.

A study in the New England Journal of Medicine estimates that cutting out just three grams of salt per day could prevent anywhere from 54,000 to 99,000 heart attacks and 32,000 to 66,000 strokes.  Three grams of salt equals ½ teaspoon.  The recommended daily salt intake is 3.7 to 5.8 grams. In the United States,  the average male consumes over 10 grams – or almost two teaspoons each day,  and the average female over seven grams.

The vast majority of salt in the American diet comes from processed foods, not from people adding it themselves.  Our bodies need a certain amount of salt, as its ingredients, sodium and chloride regulate the body’s fluid balance.  The body can require only 200 milligrams per day to stay healthy, depending on exercise and work conditions. The National Academy of Science recommends at least 500 mg but less than 2300 mg per day.  We all know that too much salt is harmful to your health. Researchers say that cutting one gram per day could be more cost effective than using medications to lower blood pressure in all those persons with hypertension.

How can we cut the salt? Start with salty snacks. The three most popular ones in America are loaded with it; potato and tortilla chips have almost half a gram in one serving and popcorn has nearly three quarters of a gram.  According to the New England Journal of Medicine’s report, probably 75% to 80% of dietary salt in the U.S. is “hidden” in processed foods.  Some fast food meals have almost three times the amount of salt needed in a day.  In addition to flavoring, salt adds to food preservation, so things such as soups, packaged meals, cottage cheese and packaged snacks contain high sodium levels.

To stay healthy, check the sodium content on food labels.  Use pepper, spices, herbs or lemon juice as seasonings instead of too much salt.  When eating a meal in a restaurant, I am guilty of sprinkling salt on my food before I even taste it!  But I am going to use this information to cut down on my salt intake, in order to keep my heart a little healthier.  I hope you will, too!