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Health Tips
In this space, VNSW periodically posts Health Tips, info on current health issues, plus suggestions on how to better or more easily enjoy life. Bookmark this page and check back for new tips.
VNSW Health Tips are not intended as medical advice on individual health problems. As always, such advice should be obtained from your physician.
Don’t Stay Sore! | Breathe
Easier This Spring?
Eat More & Weigh Less? | Warmer
Hands & Feet All Year Round
Some
Things to Remember about Alzheimer’s
Got Calcium? | Straighten Up And Fly
Right!
Another reason not to like
Mondays…
Don’t Stay Sore!
One of the downsides of cool weather can be those pesky sore throats, when every swallow hurts and even breathing can smart. The good news is that sore throats generally last only a week or less, but there are steps you can take to be more comfy along the way.
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Drink warm liquids, such as lemon or honey tea. The opposite – cold liquids and popsicles – help some people too. Gargle a few times daily with warm, salty water – a mixture of one teaspoon of salt to one cup of water. Hard candies and throat lozenges can be soothing, but should be avoided with young children because of a risk of choking. Set up and run a humidifier or vaporizer in the bedroom overnight – kids especially find this comforting. OTC meds such as ibuprofen and acetaminophen can help with the pain; avoid administering aspirin (salicylate compounds) to children, this time because of the risk of Reye’s syndrome, a scarce but possibly very serious condition affecting brain and liver function.
When should you abandon self-treatment and see your physician? If your sore throat is severe or lasts more than a week… and especially if you’re also experiencing joint pain, rash, elevated temperature, lumps in the neck, or blood in your saliva and phlegm.
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People who consume more fruits, vegetables, grains and soy are less likely to get lung cancer, according to a recent study. Subjects of the study who ate less phytoestrogens – occurring naturally in many fruits, plus broccoli, spinach, carrots, grains, soy, etc. – were more likely to get lung cancer. Such research appears to support the oft-stated conventional wisdom of including a substantial and varied selection of veggies and fruit in your daily diet. This becomes easier in Spring, when such produce is easier to find!
Eat More & Weigh Less? |
Is this possible? Some diet authorities answer “yes,” provided that what you consume more of are low-calorie foods that make you feel “full” for a longer period of time. Eat more foods with a high water content, the theory goes, and you’re consuming less calories per ounce while making you feel fuller, longer. Bottom line: less calories consumed, an important step toward weight loss.
Good choices are soups, stews and pasta, especially when they include vegetables. Smoothies fit the bill because they can also contain fresh fruits. Also good are fiber-rich selections such as whole-grain breads and cereal, many seafoods, poultry (sans skin), low- or non-fat yogurts and lean meats.
A recent study showed that people who had 3 cups of garden salad prior to a pasta entrée consumed 100 fewer calories than those who had not first enjoyed the salad.
Planning meals this way may help with weight loss, so long as calories burned continue to exceed calories consumed.
Warmer Hands & Feet All Year RoundA significant percentage of people in America – estimated at 5%-10% -- are affected by Raynaud’s Phenomenon, a condition that reduces blood-flow to the hands and feet and causes them to feel extremely cold. Feet, toes, hands and fingers can actually become numb and turn white and blue because of the lack of warmth-giving blood.
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Proper hand- and footwear should always be worn in extreme cold. But if that alone doesn’t do it, those suffering from Raynaud’s can take some steps to help themselves feel more comfortable. If your feet are affected, move up and down on your toes and trot in place. If it’s your hands, whip your arms around and open and clench your fists. Such exercises could help increase blood circulation and relieve the discomfort.
Regardless of the temperature of the environment you’re in, Raynaud’s can be brought on by stress. If you find yourself in a stressful situation that has triggered the symptoms, remove yourself from the situation as quickly as you can. Try calming yourself with some deep breaths – ironic but true, you could making yourself warmer by “chilling out!”
Some Things to Remember about Alzheimer’s |
Some recent studies have shown that Vitamin E and C supplements may offer protection from the effects of Alzheimer’s. More specifically, one study indicated that several thousand seniors who took 500 mg of Vit C and 400 international units of Vit. E may have decreased their risk of memory loss. On top of a good diet and multi-vitamin regimen, you may wish to do some research, or ask your physician, and consider some supplementary C and E, especially if dementia runs in your family.
Got Calcium? |
Recommended calcium intake for adults runs in the range of 1,000-2,000 mg per day, but many people don’t come even close. In addition to the usual recommendations of eating dairy products and other calcium-rich foods, calcium supplements can help achieve the goal. Stick with known name brands, and carefully consider issues such as purity (select labels that say “purified” or bear the USP symbol), your tolerance (avoid constipation and gas), absorbability (determine your preference for chewables or liquids), convenience (number of pills you need to take), cost and reliable availability.
Straighten Up And Fly Right! |
Herewith some thoughts for healthier travel:
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Take the above headline literally – when on a plane, get up, stretch your legs walk around the aircraft to prevent blood clots from forming and dangerously traveling to your brains, heart or lungs.
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In advance, go to www.cdc.gov/travel for the most current conditions and tips.
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Bring workout clothes to maximize available facilities at hotels, clubs, spas, etc.
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Water is your friend. Avoid in-flight dehydration (and resulting jet-lag and fatigue) by carrying aboard some bottled water. Have some additional bottles available for use at your destination, especially lesser-developed countries where unfriendly bacteria may be an issue.
- Dine well but not with abandon! New favors are great to try, but, as with most health-related matters, in moderation.
Another reason not to like Mondays…
Studies show the majority of heart attacks occurring on Monday mornings. Advice for the weekends? Relax!
“Instead of loving your enemies, treat your
friends a little better.”
--Edgar Watson Howe
Disclaimer: All information is for educational purposes only and should not be construed as a substitute for advice by your physician. You are advised to consult your physician regarding the applicability of any opinions or recommendations appearing here.
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