Wellness Words November 2009 Posted on November 11, 2009 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson RN BS, Community Health Educator PREPARING YOUR HOUSEHOLD FOR FLUWe all need to be prepared for flu season by stocking our medicine cabinets and food pantries with appropriate supplies. You’ll rest easier at home if you, or someone in your home, become ill and you are prepared. Start picking up supplies today by purchasing an item each time you go to the store. You can’t run to the store if you are sick, and if many people are sick at the same time, stores may become depleted. It will also easier on your budget.The New York State Department of Health suggests stocking the following items: • Bottled water • Canned or bottled juice and ginger ale • Hydrating drinks • Low sodium or unsalted crackers • Low sodium canned or instant broth mixes such as chicken, vegetable or beef • Low sodium canned or dry soup mixes • Flavored gelatins • Flavored ice popsFor Fever: Use a reliable thermometer to take temperatures. You may want to use pain relievers such as Tylenol (acetaminophen), Advil (ibuprophen), or Aleve (naproxyn). Choose either the brand names or generic store brands. Always check with your doctor if the ill person has another medical condition such as high blood pressure, kidney or stomach problems, or is on blood thinners.For Cough, Sneezing and Nasal Congestion: Use liquid cough medicines or over-the-counter cold medicines to treat symptoms of congestion and to control cough. If needed, liquid cough medicines labeled “expectorants” help loosen phlegm (mucus). Liquid or tablet medications labeled either “decongestant” or “antihistamine” help reduce nasal stuffiness. Nose drops and nasal sprays also work to relieve nasal congestion. Remember to check the ingredients on the label to see if a medication already contains acetaminophen or ibuprophen before taking it…DON’T double dose! Ask your doctor or pharmacist if you have questions.For Sore Throat: Use cough drops or any hard candy or lozenges to soothe a sore throat. Pain relievers can also be used.For Body Aches or Headache: Use aspirin, acetaminophen, ibuprophen or naproxyn as directed.For Vomiting and Diarrhea: These symptoms are not always present with the flu. Anti-diarrheal medicines are generally not needed or recommended. If you have severe or ongoing vomiting or diarrhea, check with your doctor…PREVENTING dehydration is essential! When you have a fever, diarrhea or vomiting, you lose lots of water and essential minerals. Therefore, you should avoid dehydration by drinking plenty of fluids.Keep your emergency stockpiles of foods and medications with other critical supplies, such as prescription drugs and copies of important documents like health records, insurance cards and phone numbers.The N.Y.S. Department of Health reminds you to stay on top of the flu. Good nutrition, combined with enough rest and exercise, can help you stay healthy. Wash your hands frequently with warm, soapy water or alcohol-based hand sanitizer. Stay home if you are sick and cover your coughs and sneezes to avoid the spread of germs.For more information on flu, visit www.nyhealth.gov, contact your health care provider, your county public health department, or HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org or visit our wellness center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m. We’re celebrating 20 years of being your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
Wellness Words October 2009 Posted on October 23, 2009 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson RN BS, Community Health Educator WHAT IS YOUR BREAST CANCER RISK?According to the Mayo Clinic Women’s Health Source, the lifetime risk of an American woman developing breast cancer is one in eight, or about 12%. The term lifetime is important. That means that one in eight women who live to age 89 will have had breast cancer. The risk of developing breast cancer increases with age. If you’re in your 50’s, your risk is one in twenty-four. While in your 60’s, your risk goes up to one in sixteen.There is no one casual factor that has been found to explain why one woman gets breast cancer and another one doesn’t. Although a precise cause-and-effect relationship hasn’t been established, we’ve identified risk factors such as menses before age 12, menopause after age 55, and first birth after age 30 or never having been pregnant. These translate into more years of breast tissue exposure to higher levels of hormones, which are thought to influence the breast cancer risk.80% of women with breast cancer have no family history of the disease. About 10-15% of women with breast cancer had some family pattern of the disease, which may play a role in their breast cancer development. Only 5-10% has hereditary breast cancer—cancer that’s the result of an abnormal gene.There is no guaranteed way to prevent breast cancer, which is why regular mammograms – beginning at age 40 – along with clinical breast exams and breast self-exams are so important. In 2004, only 52% of eligible women in New York State had a mammogram, according to National Cancer Institute statistics. In 2007, there were an estimated 178,480 new cases diagnosed. However, it is estimated that 2.4 million women are alive and cancer free today due to early detection and treatment of breast cancer.Remember, age is the most significant risk factor. The older you are, the more likely you are to develop breast cancer. Lifestyle factors that are associated with increased risk include post-menopausal obesity, lack of exercise, smoking or frequent exposure to secondhand smoke, and excessive alcohol consumption. Making lifestyle changes to reduce these risks is something we can all do to combat our risk of developing the condition.Early detection is key! It can’t be stressed enough the importance of yearly screening mammography for women beginning at age 40. Also, become familiar with your breast tissue and report any changes to your doctor immediately. Early detection is essential in reducing deaths from breast cancer.For more information on breast cancer, contact the American Cancer Society 1-800-725-3185 or HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org or visit our wellness center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m. We’re celebrating 20 years of being your community health & wellness service of Nathan Littauer Hospital & Nursing Home!
Wellness Words September 2009 Posted on September 15, 2009 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson RN BS, Community Health EducatorHEALTH LESSONS FROM YOUR TO-DO-LISTAre you a list-maker? Should you be one? According to Prevention Magazine, new research shows that writing lists does the mind and body good in many ways, from making you happier to increasing your workout time or intensity. There’s more…list making can also help you:Gain Control: “Surprisingly, lists help us reach our goals even when we don’t accomplish everything on them,” says Dr. Lyumbomirsky, a professor at the University of California, Riverside. Each time you cross something off, it’s a mental reminder that you are making progress. A list can also help you to realize when you need to delegate. For example, couldn’t your spouse stop at the store?Maximize Brainpower: You can only keep 7-9 things in your working memory at any given time. So when you try to remember all the things you need to do, you use up cognitive energy. But if you make a list, you free up brainpower to analyze your tasks and prioritize, delegate or even eliminate some. Plus, you have a much better chance of actually picking up the milk if it is on your list.Make Tough Decisions: If you’re paralyzed by indecision, make a “brainstorm list.” Jot down anything that comes to mind, no matter how improbable. The simple act of tackling a problem on paper can help you feel better equipped to handle it.Beat a Slump: List your happiest moments, such as the day you fell in love or the moment you first became a parent or grandparent. Then, close your eyes and relive the event as if you are there. One study found that people who reminisced 10 minutes a day reported increased happiness.Find Motivation: People who compiled weekly gratitude lists were more enthusiastic about life in general, according to recent research.Achieve Balance: When you are losing sight of your priorities, make a “my life would be better if” list. By enumerating and giving priority to the things that would provide the most lasting happiness, you’ll see where to focus your energy.Don’t Forget the Fun: A list that is top-heavy with obligations to others can quickly lead to stress and unhappiness. Make a list of things you enjoy doing like reading a good book or relaxing in a hammock. Include one of these items on your to-do-list each week.Follow the 90 Day Rule: If a task hangs around that long, ask yourself whether it’s worth the guilt you feel every time you see it on your list. If it’s not essential, delete it and forget about it. For most tasks, delegate it or just do it. The sense of accomplishment will be sweet!For more information on health and wellness, contact your healthcare provider or HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org or visit our Wellness Center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m. We’re celebrating 20 years of being your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
Wellness Words August 2009 Posted on August 2, 2009 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson RN BS, Community Health Educator UNDERSTANDING PROSTATE CANCER As we approach Prostate Cancer Awareness month, it’s a perfect time for men to talk with their health care providers about their risks for prostate cancer.According to the NYS Department of Health, prostate cancer remains the second most common cancer among American men, second only to skin cancer. The good news is that fewer men are dying from the disease. In 2009, it’s estimated that more than 1700 men will die from prostate cancer in New York State and more than 13,000 new cases will be diagnosed. The fact remains that over the course of their lives, one man in six will be diagnosed with prostate cancer.Scientists don’t know exactly what causes prostate cancer. However, certain factors have been shown to increase a man’s chances of developing it. These include:Age: As men get older, their chance of getting this cancer increases. The majority of cases are diagnosed in men 65 and older, and 90% of prostate cancer deaths are in men over 65.Ethnicity: Prostate cancer is much more common in African-American men than in white men. In New York State, African-American men are 50% more likely to develop prostate cancer, and nearly twice as likely to die from it.Family History: If a man’s father, brother or son has had prostate cancer, his risk of having the disease is doubled or even tripled.Diet: Some studies suggest that men who eat large amounts of animal fats may face increased risk of prostate cancer.The good news is that most prostate cancers grow very slowly. There are more than two million men alive today who have had prostate cancer, according to the Center for Disease Control and Prevention.Some medical experts recommend prostate cancer screening for all men over 50, and for younger men who are at increase risk for the condition. However, at this time, there is not enough scientific evidence to say definitively that the benefits of prostate screening outweigh the risks associated with screening. Medical experts do agree that men should know the risks and benefits before they are screened.For more information on prostate cancer, contact your health care provider, the American Cancer Society at 1-800-227-2345 (cancer.org), or HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org or visit our Wellness Center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m. We’re celebrating 20 years of being your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
Wellness Words July 2009 Posted on July 2, 2009 by Dakota PikeHealthLink Littauer’sWELLNESS WORDSSubmitted by Carol Tomlinson RN BS, Community Health Educator HOW TO ENJOY FRUITS AND VEGGIES AT EVERY MEALAccording to a spokesperson for the American Dietetic Association, “A lot of people concerned about good nutrition are just watching what they can’t eat – whether it’s fat, sugar, salt or whatever.” That attitude can blind us to all of those foods that we really should be eating more of. It can also lead to missing nutrients in our food and can even lead to dietary deficiencies for even the most conscientious eaters.The most recent U.S. Dietary Guidelines call for 3-5 servings of vegetables and 3-4 servings of fruit daily. Just a few modest changes to your diet may give you all the nutrients you need. Here are some good ideas from the Hope Health newsletter.BreakfastTop French toast or waffles with berries or slices of banana or kiwi fruit.Fill an omelet with mushrooms, peppers, onions, zucchini and/or spinach.Add fresh, canned or dried fruit to plain yogurt or cereal.LunchReplace half the meat in a sandwich with extra slices of tomato and romaine or leafy lettuce.Add fruit slices or grapes to any green salad.Make a peanut butter sandwich with slices of apple or pear instead of jelly.Top a baked potato with broccoli or salsa instead of butter or sour cream.Head to a salad bar and fill up on mostly raw, crunchy vegetables.Buy or make a bean burrito stuffed with extra vegetables.Add your favorite chopped fruits and vegetables to tuna or chicken salad.DinnerGarnish a fillet of sole with grapes or add pineapple slices to grilled chicken breast.Finely chop any type of vegetable in a food processor, then sauté and add to lasagna.Stuff meatloaf with celery, onions, carrots and lentils.Spray veggies lightly with olive oil and roast them in a 400 degree oven or grill them on skewers.Grill stone fruit like peaches, nectarines and plums for dessert.Remember, a diet that includes lots of fruits and vegetables may help lower your risk for heart disease, type 2 diabetes and some cancers. The U.S.D.A. Food Guide Pyramid recommends these daily portion totals for adults:2 ½ Cups of Vegetables – 1 cup raw or cooked, 2 cups raw leafy, or 1 cup 100% juice count as 1 cup. The size of a fist is equivalent to one cup.2 Cups of Fruit – 1 cup raw or cooked fruit, 1 medium piece of fruit (the size of a tennis ball), 1 cup of 100% juice, or ½ cup dried fruit count as 1 cup.For more information on good nutrition, contact your health care provider or call HealthLink Littauer at 736-1120. You can e-mail us at healthlink@nlh.org or visit our Wellness Center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m. We’re celebrating 20 years of being your community health & wellness service of Nathan Littauer Hospital and Nursing Home.
