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Boost Your Immunity to Fight Colds and Flu this Winter 2011!
A healthy immune system stands between our bodies and infection from germs. It's especially important to keep the immune system in shape during cold and flu season. Here's how:
- Hit the hay. Lack of sleep leaves you more vulnerable to viruses. Aim for seven to eight hours a night.
- Keep moving. Regular physical activity helps your body fight infection. Experts recommend 2.5 to 5 hours of moderate exercise weekly.
- Eat the right stuff. A variety of nutrient-rich foods will kepp your immune system operating at its peak. Include whole grains (i.e., brown rice, oatmeal), beans , fruits, and vegetables. Fish and dairy products fortified with vitamin D may be especially good for boosting immunity.
- Take it easy. Stress weakens your ability to ward off disease. Try a relaxation technique such as meditation, which research shows can help keep your immune system strong.
Source: Living Healthy/Winter 2010
Awareness Tips to Control Your Blood Pressure This Winter!
Stress from the holidays, shoveling snow, and even just cold weather causes your heart rate to go up. Here are a few tips to keep your blood pressure down during the winter months:
- Watch Blood Pressure Levels - Frequently monitor your blood pressure during the winter so you can keep track of any fluctuations. Keep a journal of your blood pressure readings in case you need to see your doctor.
- Exercise Regularly - Try to keep a regular exercise routine all year-round. Exercise helps to prevent the risk of heart attack or stroke.
- Prevent Winter Weight Gain - Putting on extra pounds during the winter can also place a strain on your heart and raise blood pressure. Try eating a healthy diet all through the year so your weight doesn't fluctuate and cause your blood pressure to rise.
- Avoid Strenuous Activity - Unless you are in great physical shape, avoid strenuous activity like shoveling heavy snow, do so in small increments so you don't overwork your heart.
- Visit Your Doctor - If your blood pressure continues to be high, see your doctor about re-adjusting your medication to better control your blood pressure. For people over age 65 this is especially important. Changing your blood pressure medication seasonally may help you stay healthier all year-round.
10/14/2007 - Medicine Use and Preventable Dangers
The Institute of Medicine report Preventing Medication Errors, published in July 2006, concludes that at least 1. million preventable adverse drug events (ADEs) occur each year in the United States. Acetaminophen, the active ingredient in Tylenol and many other over-the-counter painkillers and cold remedies, is a common cause of serious drug-related problems, especially when it's taken in too-large doeses. But many people aren't aware of this, a U-M research team recently found. From UM Focus on Medicine. Check with your Doctor when in doubt.
9/30/2007 - National Cholesterol Education Month
What can I do to reduce my risk of heart attack and stroke?
1) Have your blood cholesterol checked regularly
2) Don't smoke
3) Have your blood pressure checked regularly
4) Be physically active
5) Maintain a healthy weight
6) Eat foods low in saturated fat and cholesterol; instead eat fruits,
vegetables, whole grain bread, cereal and beans.
9/23/2007 - What is the best way to lower cholesterol?
It is recommended that one cut back on foods that are high in saturated fats such as red meat. Liver and kidneys are high in cholesterol. Cut back on whole fat dairy products such as whole milk, cheese, butter, ice cream and eggs. Cut back on fast foods and baked foods such as doughnuts, pies, cakes and cookies. Instead, eat more fruits, vegetables, and whole grain breads and cereals. Exercise for at least 30 minutes all or most days. Consult your doctor before starting an exercise program. Sometimes diet alone will not lower cholesterol and your doctor may prescribe a cholesterol lowering medicine.
Source: American Heart Association
9/16/2007 - What do my cholesterol numbers mean?
If your total cholesterol is over 240 it is definitely high. Borderline high is when a person has a total cholesterol of 200 - 239. About 1/3 of adults are in this group. The desireable cholesterol level is less than 200. Your doctor will interpret and explain the numbers to you.
Source: American Heart Association
9/9/2007 - National Cholesterol Education Month - What is Cholesterol?
Cholesterol is a soft fat substance found in blood and is necessary for forming our cells and functions for the body. Since cholesterol is a part of the healthy body, what we know is that too much of it in your blood can be a problem. Problems can occur when we eat foods which contain saturated fats and transfats which raises the cholesterol. Cholesterol can build up and cause thick hard deposits to form and can block the arteries to the heart or brain causing a heart attack or stroke. High cholesterol has no symptoms. It is easy to have high cholesterol and not know it. It is recommended that your cholesterol be tested at least once in your 20's. Your doctor will advise you when to have it tested again depending on your results. Knowing your cholesterol numbers can help you to take steps to prevent a heart attack or stroke if you are at high risk.
Source: American Heart Association
8/12/2007 - How is Your Blood Pressure?
High blood pressure, also referred to as hypertension, usually has no symptoms. You can be a calm, relaxed person and still have hypertension. That's why it's a good idea to have your blood pressure checked regularly. The test is quick and painless. It can be done in a doctor's office, hospital, clinic, school nurse's office, company clinic, church, at a health fair or in your home. A simple blood pressure check can reduce your risk for serious illness or an irreversible mishap. Fro a healthy heart, your blood pressure reading should be less than 120/80 mmHg. A diet rich in fresh fruits & vegetables and 8 glasses of water daily, combined with regular physical activity can lower your risk for hypertension. For more information, check out the source of this information.
7/29/2007 - Good Health is Priceless -- Its Not Easy, But Its Worth It
By adding more fruits and vegetables to your diet, reducing your intake of sweets, junk foods, and saturated fats (found in foods like meat, cheese, and butter), and becoming more physically active can improve your overall health and reducee your risk of serious illness, i.e., heart disease and diabetes, according to dietitian Samantha Heller, MS, RD, a nutritionist at New York University Medical Center, it is true that changing your eating habits and getting more exercise, could result in weight loss. Many doctors now believe even if you don't lose any weight at all, making healthy choices may keep you from future weight gain and provide some important health benefits.
7/22/2007 - A Boost for Your Metabolism
A sluggish, low metabolism can result in weight gain. A few things you can do daily to get rid of unwanted pounds and give your metabolism a kick start.
- First thing in the morning move your body - do some stretches,
leg lifts, knee bends.
- Eat a healthy breakfast - cereal, fresh fruit, juice or drink.
- Remember to eat 5 to 9 vegetables each day and drink 8 glasses of water.
7/8/2007 - 50 Million Pound Challenge
"So whether you eat or drink or whatever you do, do it all for the Glory of God." 1 Corinthians 10:31
Keep breakfast simple. For example: A bowl of cereal (milk optional) and fresh fruit; or eat half a wheat bagel (peanut butter or eggs optional) and your favorite juice. Recuce sugar intake -- avoid donuts.
Eat smart. Drink eight glasses of water and have 5-9 servings of fresh fruits and vegetables daily. To get 5 servings or more servings consider fruit and juice with breakfast, later a small salad with lunch and then two vegetables with dinner. Snack on celery, carrots, or fresh fruit instead of junk food.
An exercise for all ages -- while seated, write the letters of the alphabet (A-Z) one foot at a time with your toes. Next, make a list and write the letters with your closed hand. (one hand at a time). Want more? Try it with each leg. Drink water and go slowly.
The 50 Million Pound Challenge is an historic opportunity for African Americans to come together against a growing health crisis. Our challenge is to collectively lose 50 million pounds in one year and reduce the very real risk that being overweight poses to our community.
Join The Challenge to lose unwanted pounds in the next 12 months. Get your free personal weight tracker and being to lose weight with Dr. Ian's expert knowledge, guidance and tips.
Bethel A.M.E. - Ann Arbor's Health and Wellness Ministry is challenging our church family to come together and look out for each other as we work to take control of the status of our health. It's about taking time to reach out and lock hands as we join forces to fight the serious health risks that being overweight poses to ourselves, our families and our community.
FOR MORE INFORMATION AND TO JOIN THE CHALLENGE ONLINE GO TO:
WWW.50MILLIONPOUNDS.COM
6/24/2007 - Fireworks Eye Safety - Fireworks and celebration go together, especially during the Fourth of July. There are precautions parents can take to prevent injuries. The best way to prevent children from suffering from eye injuries and burns is to not let your child play with fireworks. Prevent Blindness America warns that there is no safe way for non professionals to use fireworks. it is only safe to enjoy the splendor and excitement of fireworks at a professional display put on by a licensed operator, but be aware that even professional displays can be dangerous. The best way to protect yourself and your family is by not purchasing fireworks. Eyes, head and face were the second most common injuries that were fireworks related and treated at hospitals last year.
Source: Prevent Blindness America.
6/17/2007 - Eye Safety at Home/Chemical Safety - Accidents involving common household products cause 125,000 eye injuries each year. Some safety tips are: Wear chemical safety goggles when using hazardous solvents and detergents. Read and follow all instructions and warning labels and do not mix cleaning agents. Regular eyeglasses do not always provide enough protection when you are using hazardous products.
Source: Prevent Blindness America.
- Practice outdoor safety to prevent eye injuries. Some things we can do are: Inspect and remove debris from your lawn before mowing, wear safety glasses or dust goggles to protect your eyes against flying particles, and use chemical goggles to guard against exposure to fertilizers and pesticides.. Keep paint, pesticides, fertilizers, and similiar products properly stored and in a secure area, and keep your tools in good condition replacing any damaged tools. Take care of your eyes.
Source: Prevent Blindness America.
6/3/2007 - Eye Safety at Home - Ninety percent of eye injuries can be prevented by using some safety practices at home. To reduce the risks of eye injuries to you, your children and other family members, use this simple checklist. Use safety gates at the top and bottom of stairs, provide lights and handrails to improve safety on stairs, pad or cushion sharp corners and edges of furniture, install cabinet drawer locks in the kitchen and bathrooms, store personal items such as cosmetics, perfumes, kitchen utensils and desk supplies where they are out of reach of children. Believe it or not the average home is full of dangers that often go unnoticed.
Source: Prevent Blindness America.
5/27/2007 - Let's End Stroke - Knowledge is Power. "In the African American community, there is a greater disposition to see all the risk factors for stroke," said the American Stroke Association's Dr. Bruce Ovbiagele. He also noted there is a shortage of good, accurate information in the black community on stroke. This leads to a much higher incidence of stroke. We have the power to avoid stroke. Eat nutritious food, exercise and have your blood pressure checked often. For more information, check out the display rack in the All Purpose Room. Materials were provided by the American Stroke Association.
Source: American Stroke Association
5/20/2007 - Stroke Is A Medical Emergency -- Call 9-1-1
Know the warning signs of stroke and teach them to others. Time lost is brain lost! There are treatments that can reduce the risk of damage from stroke, but help must be received within 3 hours of your first symptoms. See a doctor if you suddenly experience.
- Numbness of weakness on one side of the body; of the face, arm or leg.
- Impaired speaking or understanding; or have trouble seeing in one or both eyes.
- Trouble walking, dizziness, loss of balance.
- A severe headache with no known cause.
Source: American Stroke Association
5/13/2007 - Reducing Your Risk of Stroke. In several population based studies evaluating very large groups of men and women over time, a diet rich in potassium was associated with a reduced risk of stroke. For the men, this seems to be particularly true among those with high blood pressure and/or those taking diuretics (blood pressure medications that help the kidneys eliminate sodium and water from the body). Potassium supplements, however, do not seem to reduce the risk of stroke. The best dietary sources of potassium are fresh unprocessed foods, including meats, fish, vegetables (especiallu potatoes), fruits (especially avocados, dried apricots, and bananas), citrus juices (such as orange juice), dairy products, and whole grains. Most potassium needs can be met by eating a varied diet with an adequate intake of milk, meats, cereals, vegetables, and fruits. Source: University of Maryland Medical Center
4/29/2007 - May is American Stroke Month -- Know the risk factors that you have power to control. Have a simple blood test or screening done for Diabetes. Diabetes is common in African Americans and affects about 2.7 million Black Americans over the age of 20. Let's Get Moving. At least 30 minutes of physical activity is recommended on most, preferably all days of the week. Regular physical activity helps reduce your risk of heart attack, heart disease and stroke. Obesity is a serious health issue. Excess weight puts a strain on your heart. Decrease your heart disease risk factors by losing as little as 10 to 20 pounds. Source: American Heart Association.
4/22/2007 - May is American Stroke Month. Know the risk factors that you have power to control. If you don't smoke, don't start, if you do smoke quit. Smoking cigarettes increases your chances of having a stroke and is the single greatest cause of preventable death in the United States. Know your cholesterol numbers. A simple blood test can show if your blood cholesterol level is desirable. Check your blood pressure regularly. Because there are no symptoms, high blood pressure is extremely dangerous. Blacks are more likely to have high blood pressure than whites. Source: American Heart Association.
4/15/2007 - Don't Super-size - Do Watch those Serving Sizes. You can manage your weight by following the recommended serving sizes on the nutrition labels of the foods you eat. Take for example, the nutrition label on a ninety-nine cent bag of chips. It indicates that the bag contains 3 servings and each serving equals 150 calories. That means one bag of chips equal 450 calories. For someone on a diet of 1200 - 1500 calories that's a lot of calories. Women need 2000 calories to maintain their weight, men consume 2500 calories to maintain. So check out the nutrition label, then observe and follow the recommended serving size. Drink lots of water and include 5 to 9 servings of vegetables and fruits in your daily diet. Reminder: One serving of fruit or vegetables fits in the palm of your cupped hand.
4/8/2007 - "So whether you eat or drink or whatever you do, do it all for the Glory of God." 1 Corinthians 10:31
For years, public health officials have been telling us to eat at least 5 servings of fruits and vegetables every day. The message is not getting through, though, despite more research which shows that diets high in these foods decrease the risk of cancer, heart disease, diabetes and help with weight control.
Two new studies show that Americans still aren't eating enough fruits and veggies, and consumption has remained at the same low levels for nearly 2 decades.
Choose to be healthier. Add more fresh fruit and/or vegetables to your meals every day.
4/1/2007 - Why Is Exercise So Important? Being physically active is a key to living a longer, healthier, happier life. Physical activity can also help you achieve and maintain a healthy weight. Physical activity:
- - Helps build and maintain bones, muscle strength, and healthy joints.
- - Lowers risk of heart disease, colon cancer, and type 2 diabetes.
- - Helps control blood pressure.
- - Reduces feelings of depression and anxiety.
Source: United States Department of Agriculture 
3/25/2007 - GET YOUR FATS STRAIGHT - AND WATCH THOSE SERVING SIZES ... Do you know the difference between the good, the bad and the ugly fats? Unsaturated fats (nuts, seeds and oils) are good. Trans fats (man-made) and saturated fats (from animals) are bad for you. Did you know 5 grams of fat on a food label is equal to one teaspoon of lard or shortening? The recommended (good) fat consumption is no more than 30 to 60 grams of fat per day. The more active you are, the more you need. So to lose weight, the recommended consumption for most people is below 30 grams of fat. Don't forget to check the package for the recommended serving size. Source: Foco, Zonya, RD, CHFI, CSP - Lickety-Split Meals, ZHI Publishing, 1998, 2004, 2005
3/4/2007 - March is Colorectal Cancer Month -- Be proactive, get screened. Review your family history for colorectal cancer. If you are close to 50 years old, ask your doctor about scheduling a screening. Why should I be screened if I feel fine? Colorectal cancer often causes no noticeable symptoms, especially at first. When obvious symptoms appear the disease has progressed significantly. Colorectal cancer can be prevented through regular screening. Screening tests for colorectal cancer can find precancerous polyps so that they can be removed before they turn into cancer. Screening also helps find colorectal cancer early. When colorectal cancer is found early and treated, the 5-year relative survival rate is 90 percent. (The 5-year relative survival rate is the percentage of people alive at least five years after diagnosis of cancer.) Currently, because screening rates are low, less than 40 percent of colorectal cancers are found early. For more information about Colorectal Cancer Prevention check the literature box next to the church exit or go online to www.cdc.gov.
HEALTH & WELLNESS MINISTRY - Bethel, let's be healthy in 2007. Try some brain food to improve your moods, sleep and mental alertness. Vitamins from healthy foods offer many key nutrients linked to a healthy brain including: Vitamin C, beta carotene, iron and folic acid (Vitamin B9). Be sure to include servings of oranges, carrots, dark leafy vegetables, spinach, mustard greens, kidney beans, salmon and liver regularly in your diet. Source: MedicineNet.com and University of Maryland Medical Center
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