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Healthy Tips - July 2009

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HEALTHY TIP - July 27, 2009

Protect yourself in the heat. So many vacations are taking place right now and so many people are outside and active, which is a great step towards improving your health. However, with the heat comes risks that you may not think about. It is important to protect yourself from dehydration, sunburn and heat stroke.

There are several groups of people that are considered at an elevated risk in the heat.

Infants and children who are up to age 4
People 65 years or older
People who are overweight
People who do too much during work or exercise
People who are physically ill (high blood pressure or who take certain types of medications)

Here are some tips to help keep you safe while out in the sun this summer.

Avoid hot foods and heavy meals. Try fresh fruits and vegetables and lighter meals during the hot months. ALso try to avoid salt.
Drink plenty of fluids. Drink plenty of water to stay hydrated. Avoid drinks containing alcohol. Sugary drinks and alcohol will deplete your body of fluids. Also, drink slowly and avoid extremely cold drinks due to stomach cramping and nausea. When outside biking, swimming or hiking, you should always carry water with you. But don’t forget when you are working in the garden, sitting outside on the deck, swimming or even when you’re out shopping. Your body needs constant replenishment, which will keep your temperature down even when it’s hot.
Dress in cool loose-fitting clothing. Avoid dark colors when out in the sun.
Limit sun exposure during mid-day hours. Rearrange your outdoor schedule to early in the morning or later in the evening to enjoy outdoor activities. Help your body recover its natural temperature by enjoying the shady areas as much as possible. Too much sun and its UV rays eventually can cause skin cancer / melanoma. Plan indoor activities, if possible, during the hottest times and avoid the sun exposure during midday hours. If you must be outside, be sure to take regular breaks and drink plenty of water.
Wear sunglasses, long sleeves if possible, sunscreen and hats to help protect yourself from UV rays. Use waterproof sunscreen with SPF 15 or higher and apply about 30 minutes before going outside and continue to reapply.
Do not leave infants, children, adults or pets in a parked vehicle.
Provide fresh water and shady areas for your pets.

Always seek medical attention if you feel it is an emergency situation. Enjoy your summer safely and in good health.

HEALTHY TIP - July 20, 2009

Reduce your fat intake. Fat is essential for the proper functioning of the body - they are a source of energy in foods. Fats provide essential fatty acids, which are not made by the body and must be obtained from food. But too much fat and the wrong types of fat can increase your chances of developing diseases such as heart disease and obesity. Adults should be aware of the fat content of food and limit intake of saturated fats.

A calorie is a calorie, whether it comes from a brownie or a serving of raw broccoli. The difference between them is the number of calories, nutrients, fat, and other ingredients in a typical serving. Saturated fat should be limited to 10% of calories.

There are many steps you can take to reduce the amount of fat in your diet. If you drink whole milk, try skim milk. Try to replace butter with healthier options. And pay attention to portion sizes so you are not doubling how much fat you are eating. Here are some other tips for reducing fat in your diet.

Choose lean, protein-rich foods such as soy, fish, skinless chicken, very lean meat and fat free or 1% dairy products.
Eat foods that are naturally low in fat such as whole grains, fruits, and vegetables.
Get plenty of soluble fiber such as oats, bran, dry peas, beans, cereal and rice.
Limit fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).
Limit animal products such as egg yolks, cheeses, whole milk, cream, ice cream and fatty meats (and large portions of meats).
Look at food labels, especially the level of saturated fat. Avoid or limit foods high in saturated fat.
Look on food labels for words like "hydrogenated" or "partially hydrogenated" -- these foods are loaded with bad fats and should be avoided.
Liquid vegetable oil, soft margarine and trans fatty acid-free margarine are preferable to butter, stick margarine or shortening.

Beginning at age 20, you should have a complete cholesterol and triglycerides analysis every 5 years. Ideally, you want you cholesterol to be under 200 mg/dL. Ask your healthcare provider about checking your cholesterol levels.

Speak to your doctor or visit the Heart Lung Vascular Institute to find out about ways you can manage your weight and increase your health.

HEALTHY TIP - July 13, 2009

Stop smoking. You always hear that smoking is bad for your health, but it's true! Smoking causes as many deaths from heart disease as it does from lung cancer. In fact, 1 person every hour, every single day will die from smoking in Tennessee. In Tennessee alone, 1 out of 4 residents smoke—an estimated 1 million Tennessee adults are smokers—and nearly 10,000 Tennesseans will die each year from smoking-related illnesses (Division of Health Statistics). The Centers for Disease Control & Prevention estimates that adult male smokers lost an average of 13.2 years of life and female smokers lost 14.5 years of life because of smoking.

Quitting smoking greatly increases your health and reduces your chances of having a heart attack and it is the main culprit in heart disease, strokes, bronchitis, emphysema and gastric ulcers. The more cigarettes you smoke, the higher your risk of a heart attack.

Here are some tips to help you quit smoking.

Identify the times when you are most likely to smoke.
In addition to all cigarettes, get rid of all clothing, furniture, etc., that smells like smoke prior to quitting.
Avoid smoke-filled settings.
Prior to your quit date, begin smoking fewer cigarettes each day and decreasing the strength.
Utilize nicotine patches, gum and sprays.
Enroll in a smoking cessation program.
Talk to your healthcare provider.

For help quitting smoking, attend the Freedom From Smoking class at the medical center.

Speak to your doctor or visit the Cancer Institute to find out about ways you can quit smoking and increase your health.

Related Articles
Freedom from smoking classes at UT Medical Center
Smoking Takes 10k Tennesseans’ Lives Each Year (Nov. 2006)
Tips on how to quit smoking

HEALTHY TIP - July 6, 2009

Be more active during the day. Exercise doesn't just come from the gym or a workout routine. Everyone has heard people tell you to take the stairs instead of an escalator or elevator, but there are many other ways you can inject more activity into your day. For instance, previous healthy tips included parking in the back of the parking lot and adding an extra 15 minutes to your dog walk. Here are some other ideas to help boost your activity level.

If you take a bus, get off a stop or two before yours and walk the extra few blocks.
Put on some music and step up the pace while doing housework.
Do not collect items that go to a different level of the house. When you find an item, take it upstairs or downstairs instead of trying to make just one trip.
Do yard work and other gardening yourself. Trade in that riding mower for one that you push.
Carry a grocery basket instead of selecting a wheeled cart.
Walk the kids to the bus stop or school and walk to pick them up.
Go for a walk during your lunch or break.
If possible, walk or ride your bike to work.
While watching tv or at your desk use hand weights. You also can ride a stationary bike, treadmill or stretch while watching tv.
Stuck at your desk? There are many exercise you can do while in your chair or office.
When you get good at taking the stairs, try taking two at a time.
Take 10 minutes for a brisk walk to boost energy and your mood.
Play with your kids and chase them around the yard. Take them to a park and play with them instead of sitting on the bench.
Wear a pedometer and keep track of the steps you take each day. Try to beat your steps each day or increase each week.
Walk with friends or family for encouragement and company.

Always speak to your doctor before begining any exercise or weight loss program.

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