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Great Mines Health Center is excited to announce several new services available to the community! Great Mines has added: • Cardiology Services • Expanded Dental Services
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• Outpatient Medication-Assisted Substance Abuse Treatment • Chiropractic Services beginning November 2nd! Great Mines Health Center has all of these state-of-the-art services at one convenient location and has an in-house pharmacy. Come and see us today! We are accepting new patients and accept most insurance plans.
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Farmington Location 508 West Pine Street Farmington MO 63640 Dental Services: (573) 664-1100 Pediatric and Adult Medicine: (573) 664-1221
Potosi Location #1 Southtowne Drive Potosi, Missouri 63664 Phone: (573) 438-9355
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Table of Contents Key to Good Nutrition................. 4 Stressed?..........................................14 The Right Cardio Class................5 Skin Care Routine........................15 Sleep Hygiene................................. 6 Caring for Baby.............................16 Kids’ Vision Concerns...................7 Singing to Baby.............................17 Ideal Residence.............................. 8 Oh no! Head Lice...........................18 Brain Food........................................ 9 Organic on a Budget...................19 Happy Immune System............10 Suicide Prevention.....................20 Getting In Shape?..........................11 Types of Psychotherapy............21 The Truth about the Tooth......12 OCD?.................................................. 22 Caring for Wounds......................13 The Forbidden Fruit.................. 23
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Healthy Family 2018
Ten habits for The key to good nutrition: healthy weight loss healthy food and a balanced diet If you’re looking to slim down, forget draconian diets and miracle cures. Just take on the following habits and watch the pounds melt away for good.
More fruit and fiber, less sugar and salt—adopting healthy eating habits isn’t that complicated when you know where to start. If you’re determined to start eating healthier, here are some guidelines.
1. Trust your gut. Eat only when you feel hungry, and learn to recognize the signs your body sends when you’re full. Always eat slowly.
Choose healthy food first
2. Eat protein. It satisfies hunger better than sugars and fats do. Include some in every meal. 3. Stock up on fiber. It will fill you up fast and keep you full for hours, thus preventing cravings. 4. Choose vegetables. By granting veggies a larger place on your plate, you’ll satisfy your stomach with fewer calories. 5. Snack. Eat two healthy snacks a day to avoid overeating at meals because you’re starving.
Rich in vitamins and minerals and low in calories, fruits and vegetables should be your main staple. Your diet should also include lots of fibre-rich whole grains, such as barley, brown rice and quinoa. And don’t forget fatty fish (like herring, mackerel and sardines), a great source of omega-3 fatty acids that are essential to heart function. WHAT TO AVOID Meats—the leaner the better—should be Stay away from foods that are high consumed in small quantities and regularly in salt, sugar and replaced with other trans fat. Skip the protein-rich foods, frying pan and like legumes, eggs and bake or grill your tofu. Try to drink lowgrub instead. fat milk or enriched
soymilk every day, but remember: water should always be your beverage of choice.
Keep it balanced
Does eating well mean avoiding cake, chips and soda at all costs? Not necessarily. Don’t give up your favorite treats entirely—that only leads to cravings and overeating. You’ve heard it before, but it’s the truth: moderation is key. Your best bet is a varied diet that includes lots of fruits and vegetables. Do you have a hard time with portion control? Here’s a clever trick: use smaller plates!
Eating together builds healthy families
6. Spoil yourself. Don’t give up on your favorite treats entirely. Enjoy them once in a while in moderation so you don’t get tempted to binge. 7. Drink water. It’s the best beverage to keep you hydrated, and it has the fewest calories! 8. Don’t eat after dinner. Energy expenditure is at its lowest while you sit in front of the evening news, so avoid snacking on low-key evenings. 9. Get moving. Exercise is essential to losing weight and staying healthy. 10. Get enough sleep. Lack of sleep goes hand in hand with an overactive appetite and cravings for fattening foods. Lastly, think long-term and set realistic weight goals for yourself. Remember, many hands make light work: consult a nutritionist and a personal trainer to get the results you want.
How many times a week does your entire family eat together? Not the five minutes it takes to polish off a bowl of cereal in the morning, but really sitting down together around the table. You are doing well if dinnertime in your home means everyone getting together most evenings over a tasty, home-cooked meal! Unfortunately, such family meals are rapidly becoming the exception, even if there is plenty of evidence that doing so is beneficial on many levels.
In your home, does dinnertime mean sitting down According to the experts, famtogether over a balanced meal? Experts say it is a family ily meals are usually healthier habit with many advantages. and more balanced than those dren who eat regularly with their families. That eaten in solitude or on the makes sense; after all, taking the time to share go. The chances are, a family menu includes a meal, discussing the events of the day, and more fruits, vegetables, and dairy products, strengthening family ties is a great and relatively while a solo “heat and eat” dinner is more likely simple way to create a climate of wellbeing and to include the saturated fats and salts commonly balance in a child’s life. found in prepared, processed foods. In family homes where the television is switched off, the Perhaps the best way to manage to sit down all body mass index of children is lower. together for at least one meal a day is to plan the week’s menus in advance. Doing so might not Studies show that there is a correlation between be effort-free, but it is a challenge well worth children and teenagers eating meals with the the trouble of taking up. It can improve family family and better academic results and a lower relationships, foster self-esteem, and set everydropout rate. Drug and alcohol usage and body up for good health. depression also seem to diminish among chil-
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Which cardio class is right for you? If you can’t find the motivation to exercise on your own, consider joining a group fitness class. Whether you want to work on your flexibility, your strength or your posture, you have a ton of options to choose from. Here are a few classes that focus on burning calories and building cardio—in good company!
burning calories at lightning speed.
your cardio to the test.
Spinning If you enjoy pedaling away those extra calories, spinning should be right up your alley. This demanding discipline develops strength and endurance as you raise your heart rate to the sound of upbeat music.
Step aerobics This fun sport involves performing choreographed movements using an elevated platform (known as a step). Since the height of the step is adjustable, you can always adapt your workout to your fitness level.
Tae Bo A combination of martial arts and boxing, Tae Bo provides an intense workout that’s great for letting off some steam. Each session will help build your endurance as well as improve your balance and coordination.
CrossFit CrossFit routines are constantly changing, so you’re always working on different areas. Your trainer will have you pushing, pulling, jumping, climbing and performing floor exercises in addition to jogging and lifting weights. This intense activity is sure to put
Zumba If you like dancing and upbeat tunes, then Zumba lessons are for you. These aerobic dance classes can feel more like a party than a workout, but rest assured: you’ll be
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Healthy Family 2018
Six practical tips to eat more fruits and vegetables As nutritious as they are colorful, fruits and veggies are the best foods for your health. If you feel you aren’t eating enough of them, here are six flavorful ways to include more in your diet. 1. Upgrade your salads. When it comes to choosing ingredients, combine as many colors as you can to create a highly nutritious salad. Don’t shy away from fruits: garnish your greens with apples, strawberries, oranges or pears. You’ll be coming back for seconds! 2. Drink up. Blend fresh or frozen fruit into yogurt, milk or a soy beverage to stock up on energizing vitamins. If you have a juicer, use it to try something new—and don’t be afraid to throw in some leafy greens. 3. Have some dessert. Other than carrot cake, produce-based sweets you have to try include beet and chocolate brownies, sweet potato scones and pumpkin cookies. Yum! 4. Enhance your soups. Add every vegetable you
can think of to your favorite soup. And look into fruitbased soup recipes—they’re easy to find and the results are absolutely divine. 5. Add veggies to your favorite dishes. Vegetables can improve the nutritional value and flavor of everything from omelets, pasta and rice to sandwiches, pizza and meatloaf. You can also use lettuce in lieu of tortillas, cauliflower instead of rice and squash to substitute pasta noodles. 6. Start your day off with fruit. Top your cereal or yogurt with fresh or dried fruit, add mixed berries to your pancake batter or garnish your oatmeal with shredded apples.
One last tip: wash and cut some fruits and veggies and stick them in the fridge so you’ll always have a healthy snack to grab on the go.
Is your sleep hygiene optimal? Fatigue, poor concentration, irritability and cravings for sweet foods can all be caused by lack of sleep. These impairments can negatively affect your day-to-day activities and your health. Having trouble sleeping? Improving your sleep hygiene could very well be your key to the land of dreams.
WHAT TO DO
Your bedroom should be used exclusively for sleep (and intimacy), and it
should be a calm, dark, cool and well-ventilated space. Keep your bedtime and wake-up time consistent and try to regulate the time during which you’re exposed to light sources. One hour before you go to bed, switch to indirect lighting and put away your laptop or tablet — looking at bright light or backlit screens can delay your body’s release of melatonin, the hormone that induces sleep. You should also allow for a moment of relaxation before heading to bed. And remember: a healthy diet and happy sleep go hand in hand.
WHAT TO AVOID
If you tend to have a hard time falling asleep, avoid taking naps; sleeping during the day can disrupt your sleep-wake cycle. Don’t rely on drugs or alcohol to knock you out, as they have a negative effect on sleep quality; and stay away from stimulants like caffeine during the hours leading up to bedtime. If you can’t fall asleep, get out of bed — otherwise, your brain will associate your place of rest with an awakened state. It’s preferable to go relax in another dimly lit room. One last tip: never look at the time during the night! Thinking about how few hours you’ve slept or how many are left until morning only creates anxiety.
Healthy Family 2018
Eye conditions that can affect children
While a loss of visual acuity is often associated with senior citizens, various diseases and conditions of the eye can affect children. The American Academy of Opthalmology says many conditions and diseases can impact a child’s vision. Early diagnosis and treatment are critical to improving a youngster’s eye health and helping him or her see and feel better. Learning about certain conditions and how to recognize their accompanying symptoms can help parents ensure kids get the treatment they need. Amblyopia Often referred to as ‘lazy eye,’ amblyopia may be characterized by reduced vision in an eye that has not received adequate use during early childhood. Amblyopia may result from misalignment of a child’s eyes or from one eye focusing better than the other. If left untreated, the weaker eye can continue to weaken until it is rendered useless. Sight in the affected eye can be restored if treatment is begun early, says Prevent Blindness America. Glasses, eye exercises or surgery may be prescribed to help fix the underlying causes of the condition. Astigmatism Astigmatism is a condition wherein objects viewed
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at both a distance and close up can appear blurry. Experts say it occurs from the uneven curvature of the cornea or lens, which prevents rays of light from entering the eye and focusing on a single point on the retina, otherwise known as a refractive error. Prescription eyeglasses often fix astigmatism. All About Vision also says that refractive surgery may correct astigmatism. Color blindness (color vision deficiency) The main symptom of color blindness is difficulty distinguishing between colors or making mistakes when identifying colors, particularly those shaded red and green. Typically by age five, children with normal color vision will be able to identify groups of colors, so if a school-aged child is having difficulty or showing disinterest in coloring, he or she may benefit from a colorblindness test. The National Eye Institute says color blindness is much more common in males than in females. Pediatric glaucoma This rare condition, also known as congenital glaucoma, occurs in infants and young children. The Glaucoma Research Foundation says incorrect development of the eye’s drainage system before birth leads to increased intraocular pressure, which can damage the optic nerve. Enlarged eyes, corneal
cloudiness and sensitivity to light can be symptoms. Medication and surgery are required in most cases. Strabismus Strabismus is a condition of misaligned eyes. It occurs when the eye muscles fail to work together and the eyes turn inward, outward, upward, or downward. By the age of three to four months, an infant’s eyes should be able to focus and be straight and parallel. Parents should consult an eye care professional if they notice eye alignment problems in their children. Pink eye (conjunctivitis), diabetes-related eye problems and other refractive errors also can occur in children. Routine eye examinations can identify problems and get children the treatment they need.
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Healthy Family 2018
How to choose your ideal residence Leaving your family home for a retirement community is an important stage in life. It requires preparation and a good amount of reflection. Before you make that decision, you will have to ask yourself what kind of living situation is right for you. To answer this question, draw up a list of your needs and the needs of your partner, if you have one. Be sure to take into consideration your health, any mobility limitations you might have and your preferences. Don’t forget that all these factors will probably change as time progresses, so plan ahead! AUTONOMOUS LIVING Do you sometimes need a little help but don’t require regular daily assistance? Autonomous living communities are for you! These retirement communities offer many activities and outings you can take advantage of as you like. Optional services are also offered, including food services, hairdressing and household cleaning help. For the most part, medical supervision is limited in these residences. Some communities will employ a resident nurse to be on hand in case of emergencies. SEMI-AUTONOMOUS LIVING Do you need help accomplishing certain daily tasks such as washing yourself, getting dressed, or getting about? Then you should consider semi-autonomous retirement communities. This type of residence is convenient for those who only need a little assistance and less than three hours of personal care each day.
Being a grandparent can be a truly enriching experience! access to a service staff that can help you eat or do housework, according to your needs. Trained professionals will of course provide any medical treatment. These facilities are perfect for seniors in the early stages of cognitive impairment or for couples where only one member is autonomous.
In order to choose ASSISTED LIVING a retirement home that’s FULLY Are you no longer able to right for you, be sure to adapt to your environment without help? Do you have know your needs. significant physical or psychologi-
With semi-autonomous living, you will have
cal challenges? Residences for those with diminishing autonomy and long-term care facilities are for you. In this kind of residence, you
will be guaranteed constant assistance and surveillance. All of your pharmaceutical, medical and domestic needs will be met there. IT’S A START! Do you have a better idea of what kind of residence is right for you? Then it’s time to find your next home! Take the time to visit and compare several places before you choose. Leaving your house or apartment is always an emotional experience, but remember that change will bring its own advantages. Security, peace of mind, proximity to essential services and a whole new social life are waiting for you.
Live longer thanks to these tips
Thanks to significantly reduced infant mortality rates, improved sanitary conditions, better nutrition and advances in medical science, human life expectancy has come a long way over the last few centuries. Researchers from the World Health Organization estimate that by 2030, the average life expectancy of an American man will be 79.5 years and that of an American woman, 83.3. If you hope to become the next Jeanne Calment (a French woman who passed away at 122 years and 164 days old, setting
the all-time record for human longevity) make sure you adopt these five healthy habits.
1. Eat well. A healthy diet is one of the best ways to promote longevity. 2. Get moving. Regular physical activity reduces your risk of obesity, a disease known to significantly shorten lifespans. 3. Take care of your brain. Learning the lyrics to a new song, reading books and newspapers, and doing crossword puzzles are just a few ways you can stimulate your
brain and help improve communications between your neurons.
4. Nurture your relationships. Research has shown that people with rich social lives tend to live longer. Having a strong group of friends may even improve your body’s immune response. 5. Laugh. Laughter is good for your mood, and being in a good mood helps you live longer. Learn to appreciate the little things and keep a positive outlook on life.
Healthy Family 2018
High-intensity interval training: short workouts that really pay off
Did you know that short, highly intense periods of exercise have been found to be more effective than longer, moderately intense sessions? It’s no surprise that more and more people are embracing high-intensity interval training (HIIT), which combines bursts of intense activity with recovery periods that allow subsequent bursts to be performed with more energy. If you’re tempted by the idea, here’s what you should know. Although it was designed with high-level athletes in mind, HIIT can benefit anyone who exercises regularly. Do you already jog, cycle, or jump rope? Give your workout a boost by including a few HIIT sessions in your routine each week. While jogging, alternate between 30-second sprints during which you push yourself to the limit and milder 15-second jogs. Repeat the pattern for ten to fifteen minutes, but make sure you warm up first! Running with high intensity burns more calories and fat than a regular jog. What’s more, you’ll enjoy a metabolism boost in the hours following your workout, meaning you’ll burn more calories while at rest. HIIT is a good choice if you’re trying to lose weight because it helps to preserve and build muscle mass. In a nutshell, HIIT is effective because it yields faster results than continuous, long-lasting exercise sessions. Nonetheless, it’s always best to consult with your physician or personal trainer before starting a new workout plan. High-intensity interval training can improve your physical condition in a short amount of time.
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Foods that are good for your brain Your brain needs more than 40 distinct nutritional elements to function properly, meaning that a varied diet goes a long way toward optimal cognitive health. Some foods are particularly beneficial to the human brain, including the following: 1. Fish. Salmon, trout, mackerel and tuna are all packed with omega-3 fatty acids, which have a protective effect on neurons.
3. Low glycemic index carbohydrates. Foods with a low glycemic index, such as brown rice, whole grains and cooked beans, contain slow-release carbs that progressively make their way into the bloodstream. This helps the brain maintain its energy supply throughout the day—in fact, half of your daily carb intake is used to power your gray matter. 4. Pulses. Lentils, peas and beans are good sources of thiamine, also known as vitamin B1, which plays an important role in converting sugars into energy.
2. Berries. There’s a reason blueberries, blackberries, goji berries and the like Antioxidants such are sometimes 5. Mussels. These as those found in berries tasty mollusks referred to as may help slow superfoods. have a higher iron cognitive decline. Berries contain content than red high concentrations meat. Your body uses of antioxidants, which iron to ensure that oxygen have been shown to slow the is properly circulated through the progression of age-related bloodstream. Needless to say, your cognitive decline. brain needs its oxygen.
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Healthy Family 2018
Healthy habits for a happy immune system A balanced diet prevents nutritional deficiencies that weaken the immune system. If you’re dreading the return of seasonal cold and flu viruses, be proactive. Healthy habits will help keep your immune system in tiptop shape and primed to stave off unpleasant infections.
A healthy person’s immune system doesn’t need any outside help to stay in good condition, as it’s naturally designed to defend your body and heal itself. However, some behaviors may affect your body’s capacity to fend off attackers (viruses, parasites, cancerous cells, foreign bodies, etc.). A healthy lifestyle A balanced diet is essential in preventing nutritional deficiencies, which weaken the immune system. As well,
getting enough sleep, exercising regularly, avoiding stressful situations, learning to manage anxiety, and not smoking are all habits that contribute to your immune system’s good health.
Immunization
Getting vaccinated is the best way to defend yourself against certain types of illness. Other than that, there’s no magic formula for a healthy immune system: you just need to take good care of yourself.
IMMUNE SYSTEM 101 Your immune system is one of your body’s most vital allies: without it, the tiniest scratch would leave you vulnerable to life-threatening infections. It comprises various organs, including bone marrow, the thymus, the spleen and the lymph nodes. In addition, your skin and mucous membranes are the first line of defense against foreign attackers.
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Getting in shape? Do it right! This is it: you’ve promised yourself to get in shape, and you’re determined to follow through. Here are five crucial steps for fitness success. Skipping even one of these would be a major slip-up that could set you up to fail. 1. Set goals. Having clear goals and tracking your progress will keep you motivated. Give yourself specific (and realistic) targets that aren’t exclusive to weight loss. 2. Be well equipped. Hockey, tennis, Zumba — whatever your sport of choice is, be sure you have the right equipment to avoid injuries. Ladies — a sports bra is a must! 3. Choose the right training. Opt for a sport that you enjoy and that’s suited to your physical condition. Choose lessons that are targeted to your skill level or have a professional create a personalized workout routine for you. 4. Eat right and stay hydrated. Make sure you’re giving your body the nutrients and energy it needs, and don’t exercise right after a meal. Drink water before, during and after your workout; your muscles will thank you.
Get in shape the right way by choosing an activity you like and that’s appropriate for your physical condition. 5. Warm up. Our most important tip! Warming up and stretching are crucial steps to prepare your body for the upcoming effort. Don’t overdo it by exercising too much (either too intensely or too often). Take it progressively and, above all, listen to your body! It’s the best way to stay motivated and avoid getting hurt.
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Healthy Family 2018
Teeth Teeth fall into FOUR BROAD CATEGORIES
Human adults have 32 teeth, but very few individuals will develop functional wisdom teeth (the four last molars, which usually require removal).
Canines (4)
are located next to the incisors. These sharp, pointy teeth are perfect for tearing through meat, which explains why most herbivores don’t have any.
Incisors (8),
which make up most of your smile, have a flat crown and are used to cut and tear food.
Molars (8 or 12) are the flat back teeth used to chew, grind and crush food. Their number depends on whether or not the four wisdom teeth (or third molars) are present.
Premolars (8),
located between the canines and the molars, are used to grind up food, but to a lesser extent than the molars.
Interesting facts Children have 20 primary (baby) teeth: 8 incisors, 4 canines and 8 molars. This first set of pearly whites usually starts to erupt around 6 months of age, and gradually falls out between the ages of 6 and 12. Every day, the average mouth produces approximately 1.5 litres of saliva. Just like fingerprints, no two sets of teeth are alike. Both genetic and environmental factors contribute to the unique layout of your pearly whites, which are constantly shifting according to what goes on inside your mouth (e.g. thumb sucking, bruxism). According to the World Health Organization (WHO), nearly 100% of the world’s adults have cavities. The bacteria in dental plaque transform the sugars found in food into acid, which attacks the enamel and eventually forms a hole in the tooth. The result is what we call a cavity.
It’s easy to take our teeth for granted: we use them every day to eat (and to smile!) without a second thought. Why not learn a thing or two about your precious pearly whites — and how to take proper care of them? Here are some facts to sink your teeth into.
Parts of the tooth ENAMEL DENTINE
CROWN
PULP PULP CHAMBER
GINGIVA (gums)
NECK
MAXILLARY BONE (or maxillary arch) ROOT CANAL
ROOT
CEMENTUM PERIODONTAL LIGAMENT ROOT APEX
APICAL FORAMEN
TOOTH SOCKET ALVEOLAR BONE (or jawbone)
DENTAL PLEXUS
Healthy Family 2018
Caring for your wounds with food
Before the advent of over-the-counter medication to fight illness and speed up recovery, our ancestors depended on the foods that grew in their backyards to treat what ailed them. During recovery, your diet plays a determining role in the speed and strength of tissue regeneration as well as your body’s ability to fight off infection. This March, as part of National Nutrition Month, the Academy of Nutrition and Dietetics challenges Americans to “put their best fork forward” by choosing nutrient-packed foods that promote good health and fast healing.
Wounds, both serious and minor, increase your body’s need for energy, vitamins, minerals and proteins in order to achieve maximal healing potential. Carbohydrates are essential to prevent the body from using nutrients vital to the healing
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process — like protein — for energy. Whole grain cereals, breads and rice are all good sources of healthy carbs. Vitamin C is a powerful antioxidant that helps your body absorb iron and develop new blood cells. Make sure to include enough citrus fruit and leafy greens in your daily diet. Zinc helps the body synthesize protein and develop collagen for reduced scarring. Eating sufficient amounts of protein from meats will provide you with all the zinc you need. Protein is crucial for the repair of damaged tissue fiber. Try to include 20 to 30 grams of protein — or three ounces of lean meat — in each meal, and 10 to 15 grams of protein with each snack.
Five reasons to include ASPARAGUS IN YOUR DIET
A poor diet can turn a minor wound into a chronic condition that never seems to improve. If you’re injured or feeling sluggish this month, follow these simple yet effective dietary solutions to speed up the healing process and regain your usual vitality.
Dental Care Plan for the whole family
1. Asparagus is packed with antioxidants, which play a crucial role in the prevention of certain cancers and cardiovascular disease.
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2. Asparagus is rich in folic acid, which is essential to red blood cell formation and widely consumed by pregnant women to ensure their baby’s health.
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4. Asparagus contains several essential vitamins and minerals, including potassium and phosphorous, as well as vitamins A, C and K — the latter of which is important for proper blood coagulation. 5. If cooked right, asparagus provides a lowcalorie option to complement your meals.
Did you know that asparagus tips (both green and white varieties) contain two to three times more nutrients than the stems?
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Healthy Family 2018
Feeling stressed? Grab some crayons!
It should come as no surprise that adult coloring books, with all of the benefits they provide, have been seeing a popularity surge in recent years.
the benefits of this carefree activity is an interest in… coloring! Thus, this meditation-like pastime is the perfect solution to appease your anxious mind.
Appreciated primarily by women of all ages, adult coloring books feature complex patterns (gardens, animals, fairies, skyscrapers, geometric shapes, etc.) that require much precision and undivided attention to color in. Absorbed in the task at hand, the colorist, armed with her crayon pencils, disconnects from the outside world, shedding all negative thoughts and everyday stresses. The only necessary condition to reap in
And that’s not all! This type of exercise is also great for developing a creative mind. Even though each drawing is pre-determined, choosing the right color scheme forces you to tap into your artistic potential. The result is a masterpiece waiting to happen! Furthermore, the manual work involved helps ensure your fine motor skills remain well oiled. Not bad for an activity traditionally reserved for children, right?
Cook your veggies in the microwave! Boiling vegetables actually deprives them of valuable water-soluble nutrients. In fact, any method of cooking will affect the nutritional value of your food, especially if overcooked. The microwave, however, provides a quick and efficient way to heat up your meal that requires little water. So next time you’re debating on how to cook your veggies, consider steaming them in the microwave to preserve their nutritional goodness!
Five stimulating water activities to try at your local pool
Do you like water, physical activity and group classes? Chances are your community pool has just what you’re looking for. Take the plunge! Here are five stimulating aquatic activities for you to discover this season.
1. Aqua-yoga. This combination of yoga poses and stand-up paddle boarding (SUP) helps improve balance and flexibility while strengthening your stabilizing muscles.
underwater is an excellent way to strengthen muscles of the arms and legs. 4. Aqua-spinning. You guessed it! This cardiovascular workout is the aquatic equivalent of a standard spin class. Pedaling underwater significantly improves muscle definition and blood circulation — not to mention you’ll benefit from an invigorating aquatic muscle massage!
2. Aqua-jogging. This type of exercise involves jogging in place (in the deep end!) using a flotation device to help keep your head out of the water. You get all the benefits of a vigorous run without the added strain on your joints.
5. Aqua-Zumba. If you like Zumba and aquatic fitness, this upbeat — but nonetheless challenging — activity is just for you! Escape the daily grind and tone your body to the rhythms of the Caribbean.
3. Aquaboxing. Inspired by martial arts, this demanding discipline requires flexibility, endurance and rapid execution. Performing the different drills
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fore handling food and after going to the bathroom, is the best defense against germs. 3. Improve air quality. Poor-quality air can irritate the lungs, so be sure to regularly dust your furniture and vacuum your carpets. It’s also a good idea to open your windows for a few minutes every day and maintain your home’s ventilation system. Additionally, avoid introducing irritants such as fragrant air fresheners and strong pesticides indoors. 4. Exercise. Physical activity improves lung capacity and helps oxygen travel through your body more efficiently. Try to get some exercise every day, even if it’s just by choosing the stairs over the elevator.
Five tips to breathe easy Your lungs and respiratory system work around the clock to keep your body running. Make sure you return the favour by taking good care of them. Here are some tips. 1. Avoid tobacco and smoke. It goes without saying that smoking and exposure to second-hand
5. Get vaccinated. There’s no better way to prevent seasonal influenza than by getting your flu shot. Immunization against pneumonia is also recommended for some people — ask your doctor. smoke are terrible for your respiratory health. 2. Wash your hands. Many types of bacteria, including those that cause respiratory tract infections such as the common cold, are spread mainly via people’s hands. Frequent hand washing with soap and water, especially be-
How good is your skincare routine?
Our skin — the largest organ in the human body — plays several crucial roles. It regulates our internal temperature, contributes to vitamin D production, protects us from the cold and eliminates waste (via the sweat glands), to name just a few. Here are some tips to help protect your skin against dryness, irritation and premature aging. • Shield it from the elements. Exposing your skin to the sun without proper UV protection (i.e. sunscreen) leads not only to sunburns but also to premature aging. Conversely, wind and cold air have a drying effect, so it’s important to properly cover your skin, hands included, before going outside during winter. • Stick to the shower. A nice long bath is fine every now and then, but choosing the tub over the shower too often will leave you with rough, dry skin. In any case, bathe in water that’s lukewarm, never hot.
• Use a mild soap. Some harsh soaps have a particularly damaging effect on the skin’s moisture barrier. Choose a gentle alternative, such as a superfatted soap — a vital ally for sensitive skin — to cleanse your skin without drying it out. • Dry off gently. When you get out of the shower, pat your skin dry rather than rubbing it. • Moisturize. After your shower, apply a hydrating cream or serum to your skin to help maintain or restore its moisture barrier. Make sure to drink enough water throughout the day. HEALTHY LIFESTYLE Stress, smoking (which degrades hyaluronic acid, a vital component of the skin’s moisture barrier) and lack of sleep all speed up the skin’s aging process. On the other hand, exercise and a healthy diet rich in antioxidants (eat your veggies!) help keep skin looking and feeling its best.
AT WORK If your occupation involves any amount of exposure to heavy dust, asbestos or toxic chemicals, wear a mask to help keep your lungs protected.
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Healthy Family 2018
How to choose the right sunscreen Do you often feel puzzled when faced with the countless sunscreen options available at your local drugstore? Here is some useful information to help you make a wise choice.
with a balm containing an SPF of at least 30. Water-resistant A sunscreen that isn’t waterproof becomes much less efficient as soon as it comes into contact with sweat or other Anti-UVA and UVB sources of moisture. Thus, whether A good sunscreen you actively play sports or No sunscreen provides not, it’s always best to is 100 per cent effective protection on a choose a water-resisin blocking UV rays. For broad spectrum. tant brand for those optimal protection, reapply sweltering summer This means that regularly and buy a it shields the skin days. But be careful! A against the harmful sunscreen deemed quality sunblock. effects of both UVA and UVB water-resistant does not make it rays, which can lead to signs of impervious to bodily fluids and other premature aging (wrinkles, dark spots, liquids. Always reapply sunscreen after skin tags, etc.), painful sunburns and a swim or profuse sweating for even skin cancer. guaranteed protection. SPF 30 (or higher) The sun protection factor (SPF) indicates the strength of protection against UVB rays. For example, an SPF of 15 blocks 93 per cent of UVB rays, while an SPF of 30—the recommended minimum by the American Academy of Dermatology—blocks 97 per cent. If you apply a good layer of SPF 30 sunscreen, you can bask in the sun 30 times longer before burning than if you were to forgo sunscreen altogether. Here’s another helpful tip: your lips burn too! Make sure to protect them
Light-resistant Many sunscreens lose their shielding power when exposed to the sun for prolonged periods of time. To get the best protection for your skin, opt for a photostable sunscreen that retains its integrity upon exposure to the light. Once you’ve purchased your sunscreen, don’t be afraid to slather it on! The American Academy of Dermatology recommends the equivalent of two tablespoons for total coverage of a medium-sized adult. And don’t forget to reapply every two hours!
When shopping for sunscreen, check to see if Mexoryl or Tinosorb are among the ingredients listed. Both of these UV filters provide powerful protection against the sun.
INFANT CARE Did you know that it’s not recommended to apply sunscreen to infants under six months old? Instead, keep them in a well-shaded area, outfit them with a large-brimmed hat and invest in an UVprotective swimsuit with long sleeves for days spent by the pool.
How to care for your baby with the environment in mind Between furniture, clothes, toys and bibs, babies come with a long list of necessities. To satisfy their every need while still doing your part for the environment, follow the guide below! ECO-FRIENDLY DÉCOR For an environmentally friendly baby room, choosing a green brand of paint is just the beginning: you should also pick out colours and patterns that will outlast those baby years to avoid having to repaint on a regular basis. Furniturewise, look for second-hand pieces that are still in respectable condition, or invest in high-quality modular furniture that will stand the test of time. WINNING GARMENTS Stop buying so many baby clothes! Little ones outgrow their clothing so quickly that it’s easy to find almost-new items at thrift stores, garage sales or among your entourage. If you ever want to spoil your bundle of joy with a brand new outfit, choose sustainably produced clothes made from organic cotton or bamboo. Better yet, learn how to sew your own! SMART TOYS Buy recycled or repurposed toys, or look for ones that were locally made out of durable materials (like wood rather than plastic). Try to avoid buying toys that require batteries as much as possible. Furthermore, did you know that toy-lending services are actually quite common? Find out if there’s one in your area! Whip up homemade baby food using local ingredients, opt for reusable cloth diapers, make your own baby wipes, use organic hygiene products — there are a thousand and one ways to see to your baby’s needs with regard for the environment.
Healthy Family 2018
The many benefits of singing to your baby Do you hum lullabies to your little one to help them go to sleep? When they’re upset, do you reassure them with a song? Well, you’ll be happy to hear that this instinctive habit is incredibly beneficial for your baby! In fact, researchers at the International Laboratory for Brain, Music and Sound Research (BRAMS) in Montreal have discovered that singing to young children helps them stay calm for twice as long as speaking to them. And that’s not all! Music can also contribute to a child’s healthy development. Research led by a professor of music therapy at Florida State University found that premature babies nurse more actively when exposed to music. Furthermore, according to a joint study conducted by the Great Ormond Street Hospital and the University of Roehampton in the U.K., lullabies help reduce anxiety and relieve pain in children with cardiac or respiratory disorders. Singing is a marvellous way to forge a loving bond and communicate with your baby. In short, don’t hesitate to sing as often as your heart desires (even if you’re not particularly talented!). It’s an extremely rewarding practice that will benefit your little one in more ways than one.
Studies show that soothing your baby with song rather than speech helps them remain calm for twice as long.
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Healthy Family 2018
Oh no! Not another head lice epidemic!
Have you recently found out that there’s an outbreak of pediculosis — or, in more common terms, head lice — at your children’s school or daycare? Read on!
WHAT ARE LICE? Lice are tiny grey insects roughly the size of sesame seeds that feed off human blood. They latch onto the scalp (and sometimes the eyebrows) and can live there for 20 to 30 days. While not dangerous, the saliva these bloodthirsty pests inject while they feed can cause the scalp to itch — a common sign of a lice-infested head. However, it’s very possible to have lice without presenting any symptoms. Lice can move from one head of hair to the next upon direct contact and less frequently, via personal items (hats, hairbrushes, etc.). HOW TO IDENTIFY LICE Examining the head is the best way to find out if someone has lice or nits (the eggs). Since lice have a tendency to flee the light, inspect your subject’s head under a bright source of light to see if anything moves. It’s also recommended to comb each strand of hair (preferably when wet), paying special attention to the area around the neck and ears. Keep in mind that nits, which take anywhere between seven and twelve days to hatch, resemble large, shiny, translucent bits of dandruff.
HOW TO TREAT LICE If you discover that your child has lice or nits, make your way to your local drugstore right away to procure the right treatment. There are various products available on the market; some only need to be applied once, while others require two or more applications. Always carefully read the instructions, and don’t skip any steps! In the days and weeks that follow, regularly check for any lingering lice or nits. To eradicate the more stubborn pests, wrap hair in a moist towel for at least 30 minutes. (The moisture should make them unstick more easily.) Next, carefully comb and wash the hair in hot water, and use a pair of tweezers to extract any remaining eggs. Finally, throw any clothing, pillowcases, etc. that could have been in contact with the lice or nits in the drier for at least 20 minutes on high heat. Then, vacuum all carpets and couches, and make
sure to tightly shut the bag before disposing of it.
Head lice feed exclusively on human blood, meaning that your pets are in the clear.
HOW TO AVOID GETTING LICE Anybody can get lice, so it’s important to take precautionary measures. Once a head is infested, however, preventive treatments are impractical. In the case of an outbreak, keep your hair tied (especially if you have long hair), avoid sharing personal items and try not to brush heads with others to reduce your risk.
Bedtime routine: a crucial element in your child’s development Sleep hygiene plays a vital role in the health and overall development of children. Kids need enough rest to be able to engage in physical activity, communicate effectively, and learn new concepts. But what can you do as a parent to help your kids get a good night’s sleep? The answer lies in establishing a routine. Children who take part in a regular bedtime routine have a much easier time falling asleep and are better equipped to fight various sleep disorders. This means kids experience fewer nightmares and have an easier time sleeping through the night. Immersing your kids in an environment that’s conducive to sleep for an hour before bedtime offers several advantages. WHERE TO START? First of all, children should always head to bed at the same time each night. Determine the right bedtime for your kids according to their needs and wake-up time, and stick to it. According to the American Academy of Sleep Medicine, school-age children (six to 12) need an average of nine to 12 hours of sleep per night. Preschoolers (three to five years old) should sleep 10 to 13 hours a day. The Canadian Paediatric
Society has similar recommendations when it comes to how much sleep children need.
• Story time • Listening to music quietly
SIXTY MINUTES BEFORE BED An hour before your little ones’ bedtime, take some time to create a relaxing environment by dimming the lights (exposure to bright lights slows the production of melatonin, the sleep hormone). Turn off the TV and put away tablets, computers and cellphones for the night. Screen time before bed stimulates brain activity and makes it harder to fall asleep.
You choose the routine; the important thing is that you stick to it.
From here on out, all activities need to be calming. Ask your children not to run and jump. Encourage them to read, draw, do a puzzle or play cards with each other. THIRTY MINUTES BEFORE BED Your kids’ bedtime routine should start about 30 minutes before it’s time to sleep. During that half hour, activities might include: • Putting away toys • Bathing • Tooth brushing • Preparing their clothes for the next day
A bedtime routine will help your kids more easily fall asleep.
Healthy Family 2018
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Seven budget-friendly tips for eating organic
Have you been meaning to include more organic foods in your diet, but the thought of spending even more on groceries is holding you back? Read on for some tips on how to eat organic without breaking the bank.
1. Eat seasonal. Organic or not, fruits and vegetables cost significantly more when they’re not in season. 2. Buy in bulk. Packaged goods are more expensive — plastic and cardboard come at a price! Buying things like grains, cereal, dried fruit, pasta, coffee, meat and nuts in bulk will save you a lot of money. 3. Eat less meat. Organic meat is undeniably expensive. You can reduce your intake and save money by regularly replacing meat products with legumes and other protein-rich substitutes. 4. Garden. Harvesting your own vegetables is one of the best ways to save money on organic produce. If you don’t have enough space at home, look for a community garden in your area.
5. Make it at home. Precooked meals are expensive. Instead, purchase a variety of staple foods and have fun cooking up a storm! 6. Stick to your list. More often than not, impulsebought food ends up at the bottom of the garbage bin.
7. Buy directly from the producer. Visit your local farms and public markets more often, or consider subscribing to a produce delivery service. Organic food that travels straight from the farm to your table is much more affordable.
Finally, keep an eye out for deals and spend wisely! For example, you can save big and enjoy a variety of organic produce year-round by purchasing in-season fruits and veggies and freezing them.
Tips for a waste-free lifestyle Switching to a waste-free lifestyle is an honourable endeavour that requires making some significant changes. The key to success is to ease into it by adjusting your consumption habits one at a time. Here are some tips to help you get off to a good start. Gradually eliminating your household waste production involves buying less and making smarter choices. For example: • Forget packaged goods and buy grains, cereal, dried fruit, and even nuts and bolts in bulk instead. • Choose family sizes over individual formats and opt for refillable containers for things like cleaning products and shampoos. • Forfeit bottled water — a few hours in the fridge is usually all it takes to neutralize the aftertaste of tap water, and you can always buy a filter if needed.
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• Prioritize durability. Disposable items like razors, paper towels, plastic bags, cleaning wipes, paper plates, batteries, etc., should be banished in favour of washable, reusable or rechargeable alternatives. • Borrow books, DVDs, CDs, etc., from your local library or trade them among friends. Try to purchase digital media whenever possible. Quality Passenger Service Since 1973
• Update your wardrobe by hosting a clothing swap with your friends and family instead of going on a shopping spree. • Use your printer only when necessary, making sure to reduce the spacing and font size before doing so — and don’t forget to choose the double-sided option. Lastly, carefully evaluate your needs and only buy what’s essential to eradicate waste at the source.
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email: contactus@ridesmts.org www.ridesmts.org
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Suicide: a global perspective
Healthy Family 2018
SEPTEMBER 10, 2018
Every year on September 10, the International Association for Suicide Prevention hosts World Suicide Prevention Day. The goal of this annual awareness campaign is to both promote a better understanding of the varied issues involved with suicide and highlight effective suicide prevention strategies. The World Health Organization recognizes suicide as a public health priority. Each year, nearly 800,000 people globally take their own lives, and many more attempt to do so. It’s the 17th leading cause of death in the world, but the second leading cause among young people aged 15 to 29. Women are three to four times more likely to make a suicide attempt, but men are more prone to succeed. Men are therefore three times more likely to die by suicide than women, with those in their 40s and 50s having the highest suicide rates overall. Though suicide if often perceived as a problem belonging primarily to the affluent, in actuality, 78 per cent of suicides occur in low- and middle-income families. WHO’S AT RISK? The group of people most at risk for suicide are those who’ve made a prior attempt to take their own life. Other people who are more vulnerable than the general population include those who: • Have a mental illness, particularly depression, anxiety and schizophrenia • Are addicted to drugs and/or alcohol • Experience a major loss (death, unemployment, divorce) • Have a history of suicide in the family • Have a history of family violence • Can easily access the means for suicide (guns, poisons, etc.) • Experience discrimination (refugees, migrants, Indigenous people, members of the LGBTQ community, etc.) • Undergo a major life change (e.g. teens and seniors) • Are socially isolated If you or someone you know is at risk, either contact your nearest crisis centre (a national listing of providers is available at suicideprevention.ca/ need-help), head to the emergency room, or dial 911 for immediate intervention.
What every parent should know about teen suicide Globally, suicide is the second most common cause of death among young people. For every person that dies by suicide, another 25 make an attempt. Research indicates that approximately one in five teens has, at one time or another, seriously considered taking their own life. Suicide in teens is influenced by an assortment of risk factors and underlying vulnerabilities. Mental health issues, low selfesteem, toxic family dynamics, bullying or a major loss can all potentially play a part in a teen’s decision to end their own life. But none of these dynamics will cause suicide directly. It’s important for parents and other caregivers to think of suicide not as a single event, but as a succession of beliefs, behaviours and impulses that if recognized in time, can be stopped. WARNING SIGNS Clear warning signs precede the vast majority of teen suicides. Never ignore or dismiss young people who indicate any of the following: • Wanting to die, disappear or do themselves harm. May be shared verbally, on social media or in some other fashion. • Sudden loss of interest in activities they once enjoyed.
• Severely isolating themselves from friends and family. • Dramatic changes in sleep or eating habits. • Reckless or erratic behaviour. • Use of drugs or alcohol. • Sudden changes in personality. Suicidal teens may seem sad, withdrawn, irritable, anxious, indecisive or exhausted, although not necessarily all the time. • A change in habits. May include altered school or job performance, withdrawal from activities, deterioration of social relationships or other atypical behaviours. Most importantly, a teen who’s already made a suicide attempt is extremely vulnerable.
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Healthy Family 2018 Continued from Page 20
No matter how seemingly feeble or half-hearted the attempt was, the young person in question is at risk — after all, they may be “successful” the next time they try — and should be given professional help. HELPING SUICIDAL TEENS Parents and caregivers may mistakenly believe that only a professional can identify a child at risk for suicide. However, the reality is that parents are frequently the first to identify warning signs and are most able to intervene in a loving manner. The most important thing parents can do is encourage their teen to talk to a trusted adult. Asking teens about suicide will not cause
them to become suicidal. To the contrary, confiding in a non-judgmental person about their feelings and concerns can lead teens to consider constructive solutions to their problems. Additionally, parents should undertake appropriate protective and preventive measures to help their kids. This might include: • Restricting access to potential means of suicide • Providing ongoing mental health care • Monitoring their activities (without intrusion) for the purpose of ensuring their safety • Encouraging physical activity and/or creative expression as a means to effectively deal with emotions
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• Developing an ongoing discussion regarding mental wellness, including the benefits of therapy and medication in overcoming mental illnesses • Exploring ways to manage particular problems the teen is experiencing • Calling 911 for medical help or another form of intervention if necessary There’s no quick fix for suicidal ideation. Parents should prepare themselves for a slow and possibly windy road to recovery and actively enlist the help of medical and mental health professionals. With proper care, the vast majority of teens will go on to live long and happy lives.
The types of psychotherapy Sometimes referred to as ‘talk therapy,’ psychotherapy is used to help people with a variety of mental illnesses and emotional difficulties. One of the goals of psychotherapy is to eliminate or control symptoms that can adversely affect a person’s overall well-being and ability to function. People who are skeptical of psychotherapy should know that hundreds of studies have found it helps people make positive changes in their lives. The American Psychological Association notes that reviews of these studies found that roughly 75 percent of people who enter psychotherapy show some benefit, while other reviews indicate that the average person who engages in psychotherapy is better off by the end of treatment than 80 percent of those who do not receive any treatment. The National Institute of Mental Health notes that more than one-quarter of American adults experience depression, anxiety or another mental disorder in any given year. Psychotherapy may be considered to help people dealing with such mental illnesses. Mental health professionals use several types of psychotherapy to treat men and women in their care and may even combine elements from some of the following therapies to meet the needs of the people they’re treating. • Cognitive behavioral therapy: Cognitive behavioral therapy, or CBT, can help people identify and change harmful or ineffective thinking and behavior patterns. The American Psychiatric Association (APA) notes that CBT aims to replace these thoughts and behaviors with more accurate and functional thoughts and behaviors. CBT may involve practicing new skills in the real world. Dialectical behavior therapy is a specific type of CBT that helps people regulate their emotions and teaches them skills to help them take personal responsibility in regard to changing their unhealthy
or disruptive behaviors. • Interpersonal therapy: A short-term form of treatment, interpersonal therapy, or IPT, helps people understand troublesome esteem, reduce anxiety and strengthen coping interpersonal issues such as grief, changes in social mechanisms. Supportive therapy also aims to or work roles and conflicts with significant others. help people improve their social and community According to the APA, IPT can help people learn functioning. healthy ways to express their emotions and how to Therapists may rely on various therapies to treat improve the way they communicate with others. patients with mental illness and emotional diffi• Psychodynamic therapy: The APA notes that culties. Learn more about psychotherapy at www. psychodynamic therapy takes the perspective that psychiatry.org. behavior and mental well-being are influenced by childhood experiences and inappropriate thoughts or feelings that are outside of a person’s awareness. A person receiving psyThere are many options for long-term health care, but there is only ONE choice for Skilled chodynamic therapy Nursing & Rehabilitation. Let ClaRu DeVille works with his or her Nursing & Rehab make the transition from therapist to improve Hospital to Home a successful one. self-awareness. Call or stop by today for a tour with Sara Cruse, • Supportive therapy: Licensed Administrator. Employing guidance and encouragement to help people develop Nursing & Rehab their own resources, 105 Spruce Street, Fredericktown, MO supportive therapy aims to build self573-783-3993
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Four tips to help rouse your appetite in the morning There’s no denying that breakfast is an important meal: it helps replenish strength and energy after a long night of fasting, promotes better concentration and prevents binge eating throughout the day. If you have a hard time eating in the morning because you just aren’t hungry, here are some potential solutions: 1. Don’t overeat at dinner. Prepare something light for dinner and eat it at least three hours before going to bed. Avoid late-night snacking as much as possible. Depending on your metabolism, going to bed on a full stomach may not give your body enough time to digest everything before you wake up, which may explain your lack of hunger.
4. Wake up earlier. If you wake up with little time to spare before heading out the door, your body simply might not have enough time to register that you’re awake and build up an appropriate appetite. Finally, if the smell of toasted bread makes you nauseous in the morning, bear in mind that there are many less fragrant options available — like a bowl of applesauce, for example. On that note, bon appétit!
2. Start slow. Start with a glass of freshly squeezed juice, for example, and slowly increase your food intake every week by adding yogurt, nuts and eggs, among other foods, to the mix. This way, you can slowly work your way up to eating the necessary three meals per day.
Healthy Family 2018
Your stomach shrinks as you eat less: TRUE OR FALSE? False! The stomach is an organ that cannot actually grow or shrink; however, it can expand. As you eat, your stomach can create enough space to accommodate four litres of liquid and solid foods. Following digestion, however, it reverts to its original size (about the size of your fist) — and no, fasting will not make it permanently shrink. To better control your appetite, you need to eat slowly and pay close attention to signs of fullness.
3. Divide your breakfast. Instead of trying to devour a whole meal first thing in the morning, drink a glass of orange juice when you wake up, eat some almonds right before you head to work and enjoy a yogurt once you arrive at the office.
What is obsessive-compulsive disorder? Obsessive-compulsive disorder (OCD) is a mental disorder related to anxiety that affects two to three per cent of the general population. It’s characterized by obsessions, compulsions or a combination of the two. Early symptoms generally manifest before the age of 40. WHAT IS AN OBSESSION? Obsessions are uncontrolled and repetitive thoughts or images that take over the mind and are impossible to ignore, even when the affected person is well aware of their irrational nature. Obsessions can relate to chronic fears; for example, fear of contracting diseases or leaving the house unattended. WHAT IS A COMPULSION? Compulsions are repetitive behaviours or rituals performed to relieve anxiety and stress. Common
examples include constantly washing one’s hands, cleaning the house or making sure the stove is off. People who have OCD are conscious of their exaggerated behaviours; however, they can’t seem to escape them. Obsessions and compulsions can be extremely disruptive. They often interfere with the personal and professional life of affected individuals and cause great psychological distress. If you’re experiencing OCD-related symptoms, consult a health professional. Cognitive behavioural therapy combined with certain medications can help you regain control of your life.
Obsessive-compulsive disorder affects two to three per cent of the population.
Healthy Family 2018
Five health benefits of the forbidden fruit 1. Eating fresh apples stimulates saliva production, eliminates leftover food particles and fights cavity-causing bacteria. The same cannot be said about brushing alone! 2. Apples are a good source of dietary fibre, which helps maintain healthy cho lesterol levels. 3. Apples have been shown to re duce the risk of cardiovascular disease thanks to their antioxidant content. 4. A medium-sized apple contains roughly 14 per cent of your daily vitamin C needs. 5. Drinking apple juice may help control wheezing in asthmatic children. Researchers are also studying the possible link between apple consumption during pregnancy and a lower incidence of respiratory disorders in children.
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Could your dry skin be due to eczema? Most frequently observed in children, eczema is a chronic, non-contagious skin condition characterized by an inflammation of the epidermis. While there are different types of eczema, the most common is atopic dermatitis, a hereditary disorder that causes skin to react negatively to various allergens. Common symptoms include: • Dry, irritated skin • Flaky or blistered skin • Redness and swelling These symptoms commonly surface on the hands, ankles and protruding parts of the face (such as the forehead), as well as in the folds of the elbows and knees. If you notice irregularities in your skin’s texture and appearance in any of these areas, consult a doctor without delay. He or she can determine if eczema is indeed the culprit and provide you with a list of preventive measures (e.g. reducing stress levels, using a mild type of soap, avoiding tobacco, moisturizing frequently, etc.)
Phone Numbers To Remember Local Police Departments
Local Fire Department
Goose Creek Fire 573-358-3282
Park Hills Police 573-431-3122
Bismarck Fire Department 573-734-2557
Terre Du Lac Fire 573-358-4445
Bonne Terre Police 573-358-3554
Bonne Terre Fire 573-358-2200
Ste. Genevieve Fire 573-883-5321
Desloge Police 573-431-1463
Desloge Fire 573-431-4487
Weingarten Fire 573-883-5158
Leadington Police 573-431-5637
Big River Fire 573-358-2737
Local Ambulance Districts
Bismarck Police 573-734-2777
Farmington Fire 573-756-2324
St. Francois County Ambulance District 573-431-0030
Leadwood Police 573-562-7337
Park Hills Fire 573-431-2381
Terre Du Lac Police 573-358-5701
Leadwood Fire 573-562-7511
St Francois County Sheriff’s Department 573-431-2777
Leadington Fire 573-431-4531
Iron Mountain Lake Police 573-734-6282 Ste Genevieve City Police 573-883-5707 Ste Genevieve County Sheriff’s 573-883-5820
Doe Run Fire 573-756-2746 Wolf Creek Fire 573-756-8748 Lake Timberline Fire 573-358-3681
Ste. Genevieve County Ambulance District 573-883-7000