Healthy Tips - August 2010

 

HEALTHY TIP - Aug. 23, 2010

Have regular prostate cancer screenings. Prostate cancer is treatable if detected at an early stage, which is why prostate cancer screenings are so important – especially for men at a higher risk. As many as 9 out of 10 men that are diagnosed with early stage prostate cancer go on to live healthy lives after proper treatment. According to the American Cancer Society, there will be almost 218,000 new cases or prostate cancer reported in 2010.

But when should you have a prostate cancer screening? At 50 years old, all men should begin annual prostate-specific antigen (PSA) and digital rectal exam (DRE) to screen for prostate cancer. For men at higher risk such as those who are African American or men with a father, brother or son with prostate cancer at a young age, annual screenings should begin at age 45.

Some prostate cancer symptoms include

• Painful or burning urination
• Inability to urinate or difficulty in starting urine stream
• Inability to empty bladder
• Blood in urine
• Continual pain in the lower back, pelvis or upper thighs 
• Frequent, urgent need to urinate
  

UT Medical Center is providing free prostate cancer screenings throughout the month of September. Make your appointment today, and click here for more information about the free prostate cancer screenings. Let us help you make an appointment, by calling Healthcare Coordination. 

Related Articles & Resources   
FREE prostate cancer screenings in September  
Men's cancer screening guidelines  
PSA blood test for prostate cancer cuts lives lost by 50%   
THE MAN RUN - 5K and fun walk, Aug. 28

 

HEALTHY TIP - Aug. 16, 2010

 

Select a proper backpack. Parents are hitting the back to school sales to find things such as pencils, folders and lunchboxes. Usually, only the thought of color/themes are considered. However, when picking out a back pack, there are many things to think about including the size. Even more importantly, consider how your child should use the backpack properly to avoid problems such as back pain, aching shoulders, bad posture, weakened muscles and tingling sensation in the arms. Here are some recommendations on backpack usage.

• Always use both straps. Clip the waist belt if there is one available for the added support and weight distribution.
• Visit the locker often to reduce the load being carried.
• Carry only 10% to 15% of the child’s body weight.
• Educate children on the proper way to wear a backpack.
• Pack heavier books closer to the back.
• Chose a backpack that is light weight with a padded back and padded straps. The size of the backpack should correlate with the size of the child – a larger child can carry more.
• Consider a sling-style bag that balances the load better.
• Practice proper posture not only while wearing a back pack but all of the time. 
  

There were 7,300 emergency room visits in 2006 due to backpack-related injuries, reports the U.S. Consumer Product Safety Commission. Don’t let your child have one of these injuries. If you or your child experiences any back pain, contact your physician. Let us help you make an appointment, by calling Healthcare Coordination. 

 

Related Articles & Resources   
Secret backpack pains  (2007)

 

HEALTHY TIP - Aug. 9, 2010 

 

Make school lunch healthy and interesting. For most people, it would be very difficult to get a child to eat a salad during lunchtime at school. You want to avoid the school lunches as well as “packaged” lunches at the supermarket that may contain higher levels of sodium and sugar, and increased fat and calories. But providing a healthy lunch that your children will eat can be challenging. Get out of the lunch rut you had last school year and know that there is more to a healthy lunch than sandwiches and salads. Try these great ideas for a healthy school lunch (although these are good for you, too!).

• Leftovers – Anytime you can use leftovers for lunch, pack them. Not only are they likely more healthy, but you will throw less food away since it won’t be forgotten.
• Wraps – Yes, these are sandwiches, but they are a great way to stuff new ingredients into a delicious tortilla kids will love. Try chicken, cheeses, vegetables, sunflower seeds and even fruit such as grapes to make these tasty sandwiches. Try this easy BBQ chicken wrap.
• Soups – Get a thermos and make soup. If you don’t have time for homemade soup, take low sodium soups and add vegetables and meat to create a unique taste. Chili with cheese and scallions is delicious. You also can add cheese and some whole grain crackers to the lunch box.
• Pastas – Spaghetti is an obvious choice here especially when you add vegetables such as peppers, mushrooms and zucchini to the sauce. But try different pastas such as bowtie that create something more interesting.
• Quesadillas – Great as leftovers. Make them for dinner and send them for lunch. Meats, vegetables and cheeses are featured in these. Use your imagination to make new combinations such as grilled chicken, roasted red peppers, black beans and havarti cheese. Burritos also are an excellent choice since they easily contain vegetables and meat.
• Stir fry – Throw a quick stir fry together with veggies and lean meat (easy on the soy sauce that is high in sodium) and top brown rice.
• Salads – Don’t make a typical salad, think outside the box. Pasta salads are easy and tasty by using fat free salad dressing, vegetables and any type of pasta. Try this broccoli layer salad with dried cranberries – good for your whole family!
• Dips – Make lunch fun with vegetables and dip. Slice carrots, cucumbers and peppers or try other veggies such as cauliflower, squash and radishes. Dips can be as easy as a low-fat salad dressing such as ranch. There also are healthier fruit dips that are fun with pineapple, peaches, star fruit, mango, melons and more. Try these fruit kabobs after lunch or dinner!
• Chips – Instead of potato chips, surprise them with blue corn chips and some homemade salsa or guacamole. You also can try making your own snack mix and include dried fruits, low-sodium pretzels and unsalted nuts. You can experiment and try adding flavors with different spices such as garlic or cinnamon.
• Beverages – Don’t forget to pack a healthy beverage, too. Avoid sports drinks and sodas. Try milk, 100% juice and water (there are flavored waters you can try, just be sure to check the labels). You also can try making your own fruit flavored water by slicing fruit and soaking in water.
• Dessert – Put down the candy bars and say hello to yogurt with fruit or granola. Try cereal bars or granola bars (watch for sugar content), popcorn or cinnamon graham crackers (add some fat free whipped topping for fun). Also try spiced apples or strawberry parfaits.

 

Always find ways to add vegetables such as spreading avocado on sandwiches instead of mayonnaise, add bean sprouts to sandwiches, wraps and salads for crunch. For hot/warm foods, use an insolated lunch box and “heat packs” that fit in a lunch box are available. Lastly, let your kids help select lunch menus and then have them help pack their lunches. Their involvement will make them more eager to eat lunch at school. 

Related Articles & Resources   
Food label guide  
Nutrition consultation  
Weight problems in children   

HEALTHY TIP - Aug. 2, 2010

 

Adopt strategies to prevent sinus problems. Many people suffer from sinus problems regularly throughout the year. The pressure in your head is most distracting, but the dreadful sinus infection symptoms of a cough, fever, fatigue, loss of smell, headaches, nasal congestion or discharge and sore throat are enough to make anyone fed up. Here are 8 ways you can help prevent sinus problems from getting in your way.  

1. Avoid smoke and pollutants. You can help limit pollutants/allergens in your home or work by using hepa filters and allergen covers. Change air conditioning filters regularly.
2. Drink plenty of fluids to increase moisture in your body.
3. Eat plenty of fruits and vegetables rich in antioxidants.
4. Avoid upper respiratory infections, colds and flu. Get an annual flu shot and take decongestants when you have an upper respiratory infection.
5. Treat allergies quickly and appropriately.
6. Reduce stress.
7. Use a humidifier to increase moisture in your nose and sinuses. Saline drops/spray also may help if used regularly. You also can inhale steam from a bowl of boiled water or a hot shower. A warm washcloth across sinuses also may help.
8. Avoid temperature extremes. Sudden changes in temperature can worsen sinus pressure and pain. 

 

Many sinus problems can be treated with these simple steps, but some people may require sinus surgery. Speak with your doctor if you suspect you have a sinus infection or allergies. Click here for help making an appointment. 

Related Articles & Resources   
Sinus conditions in the United States   
Sinus CT scan 
Sinusitis 
What are sinuses?