SUMMER 2006
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WEIGHING THE
Health Risks Obesity can do more than keep you from wearing the latest fashions or force you to pay for an extra airline seat. It can severely damage your health. Some researchers contend that obesity will dramatically lower life expectancies in the near future, reversing a decades-long progression toward longer lives.* Being overweight or obese may increase your chances of developing: • High blood pressure and high cholesterol, leading to greater risk of heart attack and stroke. • Type 2 diabetes, which can lead to blindness, kidney failure and circulation problems, as well as increase the risk of heart disease. • Osteoarthritis, as extra weight creates more pressure on the joints. • Some cancers, including breast, colorectal, endometrial and prostate cancer. For example, obese postmenopausal women have a 50% higher risk of developing breast cancer than normal weight women.** • Sleep apnea, leading to fatigue and, in severe cases, heart disease. • Depression, often due to poor body image. In addition, a recent study suggests that heavy body weight raises the risk of developing dementia.*
A Look at a Growing Trend Despite Americans’ apparent obsession with being thin, we are getting heavier each year. In fact, the average adult weighs 25 pounds more today – at just one inch taller – than the average adult did in 1965. About
The 10% Solution For many individuals, losing just 10% of their body weight — that’s 20 pounds for a 200 pound person — dramatically decreases their health risks. For example, if you’re a 5’10” man weighing 250 pounds, your ideal weight may be about 180. But losing 70 pounds may seem insurmountable. However, losing 10% — 25 pounds — may feel more achievable and is an excellent first step to better health. And once you lose that 10%, you can decide whether you want to try for another 10%. This one-step-at-a-time approach may be physically and psychologically easier to handle and more likely to be successful.
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Today’s Healthy Outlook
of Obesity > Less activity. Compared with previous generations, adults and children today spend more time watching television and playing video games than walking or playing outside. For example, during the past decade, the number of high school students attending daily gym classes dropped from 42% to 29%.††
Maintaining a Healthy Weight The not-so-secret way to lose weight or maintain a healthy weight is to eat less and exercise more. Here are some tips: > Reduce portion sizes. Avoid “value-type” meals at restaurants. Resist second helpings by putting away extra food as soon as the meal is served. Find tips on serving sizes at the American Dietetic Association, www.eatright.org.
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Incorporating physical activity into your daily life can make a significant difference. Consider buying and wearing a pedometer and keeping track of your steps.
65% of U.S. adults are either overweight or obese. And 16% of children age 6 to 19 years are overweight, triple the percentage in 1980.*** Although some Americans have sluggish metabolisms that make them gain weight more easily than average, it’s a small percentage. Fewer still have metabolic disorders that make it next to impossible to control their weight. For most of us, putting on extra pounds is simply due to poor lifestyle choices, including: > Bigger portions. A study at the University of North Carolina in Chapel Hill found that, between 1977 and 1996, food portion sizes increased in all categories studied except pizza.† Fast food restaurants offer giant-size meals at small incremental price increases, and many diners can’t resist the “bargain.” > Hidden calories. Restaurant and prepackaged foods often have higher levels of sugar, fat and calories than homemade meals. And, according to the California Center for Public Health Advocacy, kids today drink twice as many soft drinks as they did in 1971. A single 12-ounce serving may hold the equivalent of 10 teaspoons of sugar.
> Eat nutrient-dense foods. Foods that offer a lot of nutrition and bulk but few calories will help you feel full longer. Think raw fruits and vegetables, soups (but not cream soups), or a handful of almonds or walnuts. Avoid fatty and fried foods, and choose low-fat dairy products. Get nutrient data and calorie counts on a wide variety of foods at www.nutritiondata.com. > Step up activity. Incorporating physical activity into your daily life can make a significant difference. Take the stairs instead of the elevator. Make a pact with yourself to park the car and walk as much as possible. Consider buying and wearing a pedometer and keeping track of your steps. Watch less TV. > Be a good role model. If your children see you packing down the sweets and chips, they’re likely to follow your bad example. Provide healthful snacks like fruit, raw vegetables with dip and low-fat yogurt. Encourage family hikes, bike rides and swims.
For More Help If you need assistance with a diet and exercise program, consult your health care provider. Obese individuals who have tried and failed to lose weight and who are suffering from health problems may want to discuss surgical options for weight loss. ◗ * Source: National Institutes of Health, www.nih.gov. ** Source: National Cancer Institute, www.cancer.gov. *** Source: Centers for Disease Control and Prevention, www.cdc.gov. † Source: Journal of the American Medical Association. †† Source: National PTA, www.pta.org.
FAST FACTS ABOUT
OBESITY
✓ Immigrants to the U.S. are generally thinner than native-born Americans when they arrive, but typically increase their weight by about 9 pounds for a 5’4” woman and 11 pounds for a 5’11” man after 15 years in the U.S., after adopting American lifestyles. ✓ Between 1987 and 2002, U.S. spending on medical problems linked to obesity ballooned from $3.6 billion to $36.5 billion. ✓ Between 1977 and 1996, the average portion size of soft drinks increased from 13 oz. to 19 oz.; French fries from 3.1 oz. to 3.6 oz.; and hamburgers from 5.7 oz. to 7.0 oz. In 20 years, the average bagel went from 140 calories to 350 calories. Sources: Centers for Disease Control and Prevention, www.cdc.gov; MedlinePlus, National Library of Medicine, www.ncbi.nlm.nih.gov; Journal of the American Medical Association.
Web sites provided for information only. No endorsement is implied. SUMMER 2006
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Important Reasons to BREAST-FEED Breast-feeding has numerous benefits for baby and mother, including decreased risk of illness for a newborn and increased bonding between mother and child. Yet despite the recommendation by the American Academy of Pediatrics that infants be breast-fed for one year, the breast-feeding rate for babies in this country remains low. According to a 2003 survey conducted by the Centers for Disease Control and Prevention, roughly 70% of all U.S. babies were breast-fed at some time; about 36% of babies were still breastfeeding at six months; and about 17% of babies were breast-feeding at one year.*
• Lower the risk of breast and ovarian cancers. It also strengthens bones, and may reduce the risk of hip fractures and osteoporosis after menopause.** • Promote bonding between mother and child. This closeness and intimacy is beneficial for both. Breast-feeding may also be more convenient than bottles and formula. A breast-feeding mother can give her baby immediate satisfaction at the first sign of hunger. There is no formula to prepare or bottles to wash.
Staying Positive Many women may be reluctant to breast-feed due to common misconceptions about breast-feeding or initial difficulties. If you choose to nurse, it’s important to keep in mind that breastfeeding calls for patience, experimentation and family support. As you continue to nurse your baby, it will likely get easier as you discover what works best for both you and your baby. If breast-feeding isn’t working, your doctor can recommend possible nursing alternatives. ◗
Keeping Babies Happy and Healthy Breast milk is the most complete form of nutrition for an infant. It contains just the right amount of protein, vitamins, minerals and fat that a newborn needs for proper growth and development. Breast-fed infants tend to gain less unnecessary weight and be leaner than formula-fed babies. In addition, most babies have an easier time digesting breast milk than they do formula. The antibodies found in breast milk can help babies stay healthy. These antibodies boost immunity against ear, respiratory and digestive infections. Breast milk also lowers a baby’s risk of developing allergies, tooth decay, high blood pressure and obesity later in life. Breast-feeding can also help promote emotional closeness and attachment between baby and mother. This physical contact can help babies feel secure, warm and comforted.
Benefits for Mom Not only is breast-feeding ideal for babies, but it is beneficial for moms as well. Breast-feeding can help: • Burn extra calories, making it easier to lose pregnancy weight. However, it is important for nursing mothers to consume an extra 300-500 calories a day for the extra energy needed for breast-feeding. * Source: 2003 Immunization Survey, Centers for Disease Control and Prevention, www.cdc.gov. ** Source: Mayo Clinic, www.mayoclinic.com.
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Today’s Healthy Outlook
We Can Help The more you know about breast-feeding, the better prepared you’ll be when the time comes. We offer prenatal classes that will help you learn all you need to know about breast-feeding and its benefits. In addition, lactation specialists are available to help new moms with questions or concerns. For more information about prenatal classes and lactation services, call [XXX] XXX-XXXX.
healthnotes
COLOR YOUR DIET
with Fresh Produce
Eating five to nine servings a day of colorful fruits and vegetables forms the groundwork for a healthy diet. Not only do they pack a powerful nutritional punch, they also add a rainbow of color to your snacks and meals. Summer marks the peak season for many fruits and vegetables, so there’s no better time to stock up on fresh produce.
Your Nutritional Palette Fruits and vegetables contain essential vitamins, minerals, fiber and disease-fighting phytochemicals, which can help reduce your risk of heart disease, high blood pressure, type 2 diabetes and certain cancers.* Incorporating all colors of produce into your diet ensures that you receive a range of nutrients that promote good health. Each color offers something unique:
Green. Broccoli, peas, kiwi, leafy greens, etc., can be a source of vitamin K, potassium, indoles, lutein and zeaxanthin.
Yellow/orange. Carrots, sweet potatoes, oranges, bananas, peppers and other warm-colored produce can provide vitamin C, potassium, betacarotene and vitamin A.
White. Garlic and onions provide strong flavor and a healthy dose of phytochemicals allium and allicin.
Red. Cranberries, raspberries, tomatoes, beets and apples can contain vitamin C, lycopene and anthocyanins.
Blue/purple. Blueberries, grapes, eggplant, raisins and other dark fruits and vegetables offer vitamin C, anthocyanins and phenolics.
Going to Market Perusing your grocery store’s produce department or a local farmers’ market allows you to buy fruits and vegetables at their freshest and most nutritious, and eliminates the salt and sugar added to many canned items. Look for brightly colored fruits and vegetables that are free of blemishes. Avoid odd or irregular shapes and sizes. When you return home, pick through your purchases and toss any damaged pieces, as bad spots will only spread in close quarters. For maximum longevity, store ripe items in the crisper drawer of your refrigerator (with the exception of tomatoes) and let green produce ripen on the countertop, out of sunlight. The next time you visit the supermarket, bypass the aisles of packaged, processed foods and focus on the perimeter where you can load your cart with fresh, tasty and nutritious fruits and vegetables. ◗
Get Insects to Bug Off There’s a new weapon in insect repellents. Picaridin, which used to be available only in bug sprays sold overseas, is now available in bug-repellent products in the United States. Picaridin is as effective as DEET in repelling many types of insects and it’s long-lasting. Consumers may notice it’s less irritating to skin than DEET and odorless. Source: UC Berkeley Wellness Letter.
It’s Smart to Exercise Not only is adding variety to your exercise routine good for the body, it’s beneficial for the brain, too. According to research from Johns Hopkins, participating in a variety of physical activities may help reduce the risk of developing Alzheimer’s disease and other types of dementia. In a study of healthy older people, those who participated in a mix of activities — from bowling and gardening to walking and cycling — had a lower rate of dementia over five years. The research suggests a variety of exercise helps keep more parts of the brain active.
Potassium Pointers Potassium-rich foods can help lower blood pressure and reduce stroke risk. Current guidelines advise that most adults get 4,700 mg of potassium a day. Good sources include: bananas, tomato juice, orange juice, dried peas and beans, baked potatoes, milk, yogurt and fish such as halibut and salmon. However, some people need to watch their potassium intake. Talk to your doctor before increasing your potassium consumption if you have adrenal gland or heart failure, chronic kidney disease or take certain drugs to treat high blood pressure or kidney or heart disease. Source: Mayo Clinic.
* Source: The 5 A Day Program, www.5aday.gov. SUMMER 2006
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How Serious Is YOUR STOMACH PAIN? Cramping. Nausea. Pain. When your stomach acts up, you want answers. Unfortunately, the source of abdominal pain is often elusive – there are many organs positioned in the abdomen that can be involved and a variety of factors that can lead to discomfort.
Unsettling Symptoms Constipation is one of the most common reasons for abdominal pain. If it has been a few days or more since your last bowel movement, consider taking a laxative or seeing your doctor if the pain or constipation continues.
Diarrhea and vomiting are often caused by an infection known as gastroenteritis, or the stomach flu. The stomach flu is also characterized by fever, aches, chills and nausea. Use fever-reducing medicines, get rest and stay hydrated to beat this bug. Don’t give children or teenagers aspirin without consulting your doctor, and seek medical treatment if an infant or young child shows signs of dehydration such as lethargy, dry mouth or decreased urination. Pain can be assessed to help identify the source of the problem. If your pain is ongoing or acute, and not specifically related to the stomach flu or digesting food (heartburn, overeating, constipation, gas), it may be a sign of something more serious. Consult your doctor if the pain doesn’t subside or stop within several hours.
Abdominal Ailments Appendicitis. The appendix is a small pouch that projects from the colon on the lower right side of your abdomen. In children and adults, the appendix can become inflamed and filled with pus, requiring surgical removal. If not treated, the appendix can burst and lead to a serious infection. Symptoms include abdominal pain near the navel or lower right abdomen, nausea, vomiting, loss of appetite and fever. Seek medical attention immediately if these warning signs are present. Kidney stones. A kidney stone is a hard mass that develops when crystals separate from the urine in the urinary tract. Most kidney stones can be passed through the urinary system with plenty of fluids and pain medication. Kidney stones often cause pain that originates in the back, near the ribs, and moves down toward the groin. Symptoms include severe pain that comes and goes and blood in the urine.
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Pain can be assessed to help identify the
source of the problem. If your pain is ongoing or acute, and not specifically related to the stomach flu or digesting food, it may be a sign of something more serious.
Gallstones. A gallstone is formed when bile hardens in the gallbladder. If bile contains too much cholesterol or not enough bile salts, it can harden into stone-like material. Many people with gallstones have no symptoms, but some people experience gallstone attacks that often follow fatty meals and may occur at night. Treatment involves surgery for gallstone removal. Symptoms include steady pain in the upper abdomen, migrating pain between the shoulder blades or under the right shoulder, abdominal bloating, intolerance of fatty foods, belching and indigestion.
Listen to Your Abdomen The stomach, colon and kidneys send signals in the form of pain to get your attention – and so do the spleen, pancreas, gallbladder and appendix. The key is to pinpoint abdominal pain and the problems causing it so you can seek treatment and feel better. Consult your health care professional if you experience any acute pain or persistent discomfort. ◗
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Today’s Healthy Outlook
CHILL OUT
Taking the Heat:
HOT WEATHER AND SUN SAFETY REMEMBER OTHERS
You’re sitting poolside, soaking in the sun and polishing off a quickly melting ice cream cone. Ah, summer. Oops, you forgot the sunscreen, you aren’t drinking enough water and the temperature is rising. Ouch, summer. Heat-related illness and severe sunburn are preventable, yet thousands suffer every year and hundreds will lose their lives to excessive heat exposure. It’s tempting to enjoy the summer’s heat, but be careful.
HAVING FUN IN THE SUN? Protect your skin with light-colored, loose-fitting clothing and sunscreen with SPF 15 or higher. The best advice is to limit your time in the sun, but if that’s not an option, follow these tips to help prevent you from getting scorched. Drink plenty of nonalcoholic fluids. Staying hydrated can keep your body cool. Carry bottled water with you if you’ll be outdoors for an extended
period of time. While you’re quenching your thirst, avoid beverages with caffeine and large amounts of sugar – these can actually cause you to lose more fluid, according to the Centers for Disease Control and Prevention. Be generous with sunscreen – use SPF 15 or higher. The most effective products will be labeled with “broad spectrum” or “UVA/UVB protection.” Apply it liberally about 30 minutes before going into the sun. Consult the packaging for when to reapply, but generally do so after engaging in rigorous activity, swimming or simply being out in the sun for a few hours. Wear the right clothing. When spending time outdoors, it’s best to wear lightweight, light-colored and loosefitting clothing; don’t forget a rimmed hat and sunglasses.
Watch Out for These Heat-Related Illnesses Heat stroke occurs when the body is unable to regulate temperature, sometimes rising sharply to 106 or more degrees Fahrenheit. It can cause death or permanent disability if not treated immediately. Warning signs include: • High body temperature
While watching out for your own safety, don’t forget to monitor those who are potentially at high risk for heat stroke and other heat-related illnesses. Although anyone can suffer from heat-related illnesses, it’s important to watch these groups especially closely: • Infants and children up to 4 years old. • Older adults. • Overweight individuals — their bodies tend to retain more heat. • People who are physically ill, especially those with heart disease or high blood pressure. Don’t forget your pets! Make sure they have plenty of water and shade.
• Red, hot, dry skin with no sweating • Rapid, throbbing pulse • Dizziness • Confusion Heat exhaustion is a milder heatrelated illness and can develop a few days after heat exposure because of unbalanced fluids. Most at risk are the elderly, people with high blood pressure and people working or exercising outdoors. Symptoms include: • Heavy sweating • Paleness • Weakness • Headache, nausea or vomiting If you or someone you know is experiencing symptoms of these two major heat-related illnesses or even severe sunburn, heat rash or heat cramps, seek medical attention immediately. ◗
SUMMER 2006
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Are You a SAFE DRIVER? Each day, roads become increasingly congested – and increasingly dangerous. More than 40,000 Americans die and more than half a million are hospitalized every year as the result of traffic accidents.* Although you can’t stop other motorists from committing acts of reckless and rude driving, you can take steps to help keep yourself and your passengers safe.
Before You Start the Engine Safe driving begins before you even get in the car. It’s extremely important that you are alert. Alcohol-related motor vehicle crashes kill someone every 31 minutes and injure someone every two minutes.* According to the National Sleep Foundation, 60% of adult drivers admit driving while feeling drowsy in the past year, with more than one-third actually falling asleep at the wheel. It may come as no surprise, then, that more than 100,000 crashes are the direct result of driver fatigue each year.* Bottom line: If you have been drinking or taking medications that could impair your driving – or if you are sleepy – do not drive. Before you start out, make sure your vehicle is in good mechanical condition. Check around the outside of the car for obstacles, children and animals. Next, make any necessary adjustments to the driver’s seat, steering wheel, head restraint and mirrors. Finally, make sure every person riding in the vehicle is properly restrained – no matter how short the trip.
All 50 states now have child restraint laws, yet every day an unrestrained child under age 5 is killed in a traffic crash.** Children should always ride in the back seat, restrained with a car seat or seat belt. According to one survey, 97% of adults believe they use child restraints properly, although in reality, 73% of those restraints are improperly used.* Consider getting your child’s safety seat checked for proper installation at [THIS HOSPITAL] or your local police or fire station.
Life in the Safe Lane Driving is not a right, but a privilege. By being an attentive, courteous driver and following the rules of the road, you can help make the roads safer and more pleasant for everyone. ◗ * Source: National Highway Traffic Safety Administration, www.nhtsa.gov. ** Source: Mothers Against Drunk Driving, www.madd.org.
On the Road You may be great at multi-tasking, but juggling too many tasks while driving can lead to serious injury or death. If you need to talk on the phone, read a map, have a snack, change your music or apply makeup, for example, pull off the road first. Safe driving requires your full attention.
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Traffic crashes are the leading cause of death in the United States for people ages 3 to 33.*
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Pay attention to your speed, as well. Speeding reduces your ability to steer safely around curves or objects in the road, and extends the distance required to stop. As your speed goes up, so does the potential severity of a crash – and your chances of debilitating injuries, disfigurement and death. Increased speeds actually reduce the effectiveness of air bags, seat belts and other safety features. Reduce your urge to speed by leaving for your destination early and building in extra travel time. Not only will you improve your odds of arriving safely, you’ll enjoy better gas mileage.
This publication does not constitute professional medical advice. Although it is intended to be accurate, neither the publisher nor any other party assumes liability for loss or damage due to reliance on this material. If you have a medical question, consult your medical professional. © 2006 Priority Publications Inc.
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