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Urinary Tract Infections: What You Need to Know

In Health, Healthcare, Medicine on August 15, 2012 at 8:00 am

Did you know that urinary tract infections affect more than half of all women?

What is a urinary tract infection (UTI)?

A UTI is an infection in the urinary tract. Bacteria are the most common cause of UTIs. Normally, bacteria that enter the urinary tract are quickly removed by the body. But sometimes bacteria overcome the body’s natural defenses and cause infection.

What are the symptoms of a UTI?

Symptoms of a UTI vary. For young women, UTI symptoms include a frequent and intense urge to urinate and a painful, burning feeling during urination. The amount of urine may be very small. Older women and men are more likely to feel tired, shaky, and weak and have muscle aches and stomach pain. Urine may look cloudy, dark, or bloody or have a foul smell.

Who gets UTIs?

People of any age or sex can get UTIs. But about four times as many women get UTIs as men. Women who use a diaphragm are more likely to get UTIs than women who use other forms of birth control. Others at higher risk for UTIs are people

  • with diabetes or problems with the body’s natural defense system
  • who need a tube to drain their bladder
  • with problems in the urinary tract that block the flow of urine
  • with spinal cord injuries or other nerve damage around the bladder

What should I do if I think I have a UTI?

If you think you have a UTI, see your health care provider. Your health care provider will ask about your symptoms and then test a sample of your urine for bacteria. Your urine will be checked with a microscope for bacteria and white blood cells, which the body produces to fight infection. UTIs are treated with bacteria-fighting medicines called antibiotics.

How can I prevent UTIs?

Changing some of your daily habits may help you prevent UTIs:

  • Eating, diet, and nutrition. Drinking lots of fluid can help flush bacteria from your system. Water is best. Most people should try for six to eight, 8-ounce glasses a day. Check with your health care provider to learn how much fluid is healthy for you.
  • Urination habits. Urinate often and when you first feel the urge. Urinate shortly after sex. After using the toilet, always wipe from front to back.
  • Clothing. Wear cotton underwear and loose-fitting clothing. Avoid nylon underwear and tight-fitting jeans.
  • Birth control. Women who use a diaphragm or spermicide and have trouble with UTIs can try switching to a new form of birth control.

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50 Ways to Prevent Diabetes

In Health, Healthcare, Medicine on August 14, 2012 at 8:00 am

 

Learn how you can prevent or delay diabetes by losing a small amount of weight by being physically active for 30 minutes, 5 days a week and following a low-fat, reduced calorie meal plan. To get started, use this guide for ideas on moving more, making healthy food choices and tracking your progress.

Small Steps for Big Rewards!

Reduce Portion Sizes

  1. Less on Your Plate, Nate.photo of shrimp dish
  2. Keep meat, poultry and fish portions to about 3 ounces (about the size of a deck of cards).
  3. Try not to snack while cooking or cleaning the kitchen.
  4. Try to eat meals and snacks at regular times every day.
  5. Make sure you eat breakfast everyday.
  6. Use broth and cured meats (smoked turkey and turkey bacon) in small amounts. They are high in sodium. Low sodium broths are available in cans and in powdered form.
  7. Share a single dessert.
  8. When eating out, have a big vegetable salad, then split an entrée with a friend or have the other half wrapped to go.
  9. Stir fry, broil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
  10. Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
  11. Make healthy choices at fast food restaurants. Try grilled chicken (remove skin) instead of a cheeseburger. Skip the french fries and choose a salad.
  12. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
  13. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you’re full.
  14. Eat a small meal, Lucille.
  15. Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
  16. You don’t have to cut out the foods you love to eat. Just cut down on your portion size and eat it less often.
  17. Make less food look like more by serving your meal on a salad or breakfast plate.

Move More Each Day

  1. Dance It Away, Faye.woman walking on treadmill
  2. Show your kids the dances you used to do when you were their age.
  3. Turn up the music and jam while doing household chores.
  4. Deliver a message in person to a co-worker instead of e-mailing.
  5. Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.
  6. Make fewer phone calls. Catch up with friends on a regular basis during a planned walk.
  7. Photo of bowling ball and pinMarch in place while you watch TV.
  8. Park as far away as possible from your favorite store at the mall.
  9. Select a physical activity video from the store or library.
  10. Get off of the bus one stop early and walk the rest of the way home or to work several times a week.

Make Healthy Food Choices

  1. man fixing a saladSnack on a Veggie, Reggie
  2. Try getting one new fruit or vegetable every time you grocery shop.
  3. Low-fat macaroni and cheese can be a main dish. Serve it with your favorite vegetable and a salad.
  4. Try eating foods from other countries. Many dishes contain more vegetables, whole grains and beans and less meat.
  5. Cook with a mix of spices instead of salt.
  6. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
  7. Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
  8. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
  9. Try different recipes for baking or broiling meat, chicken and fish.
  10. Try to choose foods with little or no added sugar.
  11. Gradually work your way down from whole milk to 2% milk until you’re drinking and cooking with fat-free (skim) or low-fat milk and milk products.
  12. Eat foods made from whole-grains—such as whole wheat, brown rice, oats, and whole-grain corn—every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
  13. Don’t grocery shop on an empty stomach. Make a list before you go to the store.
  14. Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
  15. Photo of fruits bowlFruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
  16. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
  17. Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.

Nurture Your Mind, Body and Soul

  1. Photo of scented candles and oilsYou Can Exhale, Gail.
  2. Don’t try to change your entire way of eating and increasing your physical activity all at once. Try one new activity or food a week.
  3. Find mellow ways to relax—try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
  4. Give yourself daily “pampering time.” Honor this time, whether it’s reading a book, taking a long bath, or meditating.
  5. Try not to eat out of boredom or frustration. If you are not hungry, do something else, such as taking a long walk.

Be Creative

  1. Honor your health as your most precious gift.

There are many more ways to prevent or delay diabetes by making healthy food choices and moving

Photo of opened book

more. Discover your own and share them with your family, friends, and neighbors.

 

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Simple and Effective Desk Exercises

In Health, Healthcare, Medicine on August 13, 2012 at 8:00 am

Most of us spend most of our day in the office. Sitting for prolonged periods can lead to excess fat storage, weaken muscles, neck and back problems, a depressed mood, and a lack of energy. You may not want to turn your office into a mini gym, but there are exercises you can do sitting at your desk (reading, talking on the phone, etc.). They will help you stay fit, relieve tension and stress, keep your energy up and make you more alert.

Exercise 1: Exercise for shoulders, chest, upper back and arm muscles
With your hand, take edge of a table and strain the hand, like you are trying to lift the table. When your muscles get tired, repeat the exercise with your other hand.office-fitness-exercise-1

Exercise 2: Exercise for shoulders, chest, upper back and arm muscles
Put your hand on the table, palm down. Press down as strongly as you can, and keep your strain as long as you can. Repeat the exercise with your other hand.
Exercises 1 and 2 can be done with your both hands at the same time.office-fitness-exercise-2

Exercise 3: Exercise for shoulders, chest, upper back and arm muscles
Put your right hand on the table, palm down. Put your left hand under the tabletop, palm up. Press your right hand down as strongly as you can, and keep your strain as long as you can. Simultaneously, with the same effort, press your left hand up as strongly as you can, and keep your strain as long as you can. When your muscles get tired, change your hands and repeat the exercise.office-fitness-exercise-3

Exercise 4: Exercise for hips and belly
Sitting on the edge of your chair, raise your straight leg some inches above the floor, and hold it for a few minutes. Raise the leg higher – it will make the exercise more effective. When your muscles get tired, change your leg and repeat the exercise.office-fitness-exercise-4

Exercise 5: Exercise for the whole body
Sitting on the edge of your chair, and holding on to the edge of the table, raise straight legs. Hold them as high as it is convenient for you for as long as you can.office-fitness-exercise-5

Exercise 6: Exercise for the whole body
Put your right hand on the outer side of you right knee. Press on your knee as strongly as you can, like you are trying to move it toward your left leg. At the same time, strain your right leg to counteract your hand’s pressure. When your muscles get tired, repeat the exercise with your other hand and leg.
This exercise can be done for both sides simultaneously.office-fitness-exercise-6

Exercise 7: Exercise for the whole body
Put your right hand on the inner side of you right knee. Press on your knee as strongly as you can, like you are trying to move it away from your left leg. At the same time, strain your right leg like you are trying to move it toward your left leg. When your muscles get tired, repeat the exercise with your other hand and leg.
This exercise can be done for both sides simultaneously.office-fitness-exercise-7

Exercise 8: Exercise for arms, chest, and abs
Put your right hand on you right knee, and press on your knee down as strongly as you can. At the same time, strain your right leg and try to counteract your hand’s pressure raising your knee. When your muscles get tired, repeat the exercise with your other hand and leg.
This exercise can be done with both hands and legs at the same time.office-fitness-exercise-8

Exercise 9a: Exercise for arms and back
Take your right wrist with your left hand and the pull your hands in the opposite directions. When your muscles get tired, change your hands and repeat the exercise.office-fitness-exercise-9

Exercise 9b: Exercise for arms and back
As in the previous exercise, take your right wrist with your left hand. Now, with your left hand, pull your right hand down. Strain your right hand to counteract the left hands’ strength. When your muscles get tired, change your hands and repeat the exercise.office-fitness-exercise-10

Exercise 10: Exercise for arms, shoulders, and back
Take side edges of your chair with your hands. Pull up as strongly as you can for as long as you can.office-fitness-exercise-13

Exercise 11: Exercise for arms, shoulders, and chest
Put your hands on the tabletop. Make a fist with your left hand, and set it against your right palm. Press the hands firmly against each other. When your muscles get tired, change your hands and repeat the exercise.office-fitness-exercise-14

Exercise 12: Exercise for arms, shoulders, and chest
Lower your hands, join your palms (fingers pointing down) and press them firmly against each other, for as long as you can. Then, repeat the exercises with fingers pointing up.office-fitness-exercise-15

Exercise 13: Exercise for abs and legs
Raise your feet above the floor, couple them together, and pull in the opposite directions, till your muscles get tired.office-fitness-exercise-17

Exercise 14: Exercise for abs and legs
Raise straight legs above the floor and cross them. Press with your top leg on your lower leg. When your muscles get tired, change your legs and repeat the exercise.office-fitness-exercise-18

Enjoy your workout!

Source: http://going-well.com/2009/12/04/office-workout-routine-14-simple-and-effective-exercises-you-can-do-at-your-desk/

 

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CLIMB THESE STEPS TO A HEALTHIER YOU

In Health, Healthcare, Medicine on August 12, 2012 at 8:00 am

You are never too out of shape, overweight, or old to change your habits. With all of life’s demands, it is easy to let your health and fitness slide.

 

Below are a few tips on how you can get on track with healthy habits. Chances are, you will realize it is not as hard as you think.

STEP 1: NO MORE EXCUSES. IT IS TIME TO THINK POSITIVELY!

Set goals and target your motivation.

Think of realistic and gradual changes you can make to improve your diet and physical activity level.

STEP 2: WHAT IS STOPPING YOU? JUMP OVER THOSE OBSTACLES!

Identify your roadblocks.

•No time? Exercise before work, during your lunch break, or before dinner.

•Do you dislike the taste of healthy food? Make your favorite meals in a healthy way.

STEP 3: CREATE A PLAN OF ACTION.

Make fun, small changes to improve your habits.

• Explore fun activity options like dancing or biking.

•Include family and friends for motivation and support.

STEP 4: STICK WITH YOUR NEW HEALTHFUL HABITS.

Do not be discouraged if you slip up. Keep going!

Reward yourself as you meet your goals. You deserve it!

Are you ready to change your habits and maintain a healthier lifestyle?

 

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Active at Any Size Day 11: Tips for Safe Physical Activity

In Health, Healthcare, Medicine on August 11, 2012 at 8:00 am

Tips for Safe Physical Activity

 

Stop your activity right away if you:

◆Have pain, tightness, or pressure in your chest or neck, shoulder, or arm.

◆Feel dizzy or sick.

◆Break out in a cold sweat.

◆Have muscle cramps.

◆Are extremely short of breath.

◆Feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.

Ask your health care provider what to do if you have any of these symptoms.

Slow down if you feel out of breath.

The “Talk Test” is an easy way to monitor your physical activity intensity:

◆You should be able to talk during your activity, without gasping for breath.

◆When talking becomes difficult, your activity may be too hard.

◆If talking becomes difficult for you while exercising, slow down until you are able to talk comfortably again.

Wear Suitable Clothes

◆Wear lightweight, loose-fitting tops so you can move easily.

◆Wear clothes made of fabrics that absorb sweat and remove it from your skin.

◆Never wear rubber or plastic suits. Plastic suits could hold the sweat on your skin and make your body overheat.

◆Women should wear a good support bra.

◆Wear supportive athletic shoes for weight-bearing activities.

◆Wear a knit hat to keep you warm when you are physically active outdoors in cold weather. Wear a tightly woven, wide-brimmed hat in hot weather to help keep you cool and protect you from the sun.

◆Wear sunscreen when you are physically active outdoors.

◆Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts.

Drink fluids when you are thirsty.

Drink fluids regularly while you are being physically active. Water or other fluids will help keep you hydrated when you are sweating.

THIS CONCLUDES OUR SERIES ON BEING  ‘ACTIVE AT ANY SIZE’. HOPE YOU ENJOYED IT.

 

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Active at Any Size Day 10: What can I do?

In Health, Healthcare, Medicine on August 10, 2012 at 8:00 am

Lifestyle Activities

 

Lifestyle physical activities do not have to be planned. You can make small changes to make your day more physically active and improve your health. For example:

◆If possible, take 2- to 3-minute walking breaks at work a few times a day.

◆Put away the TV remote control— get up to change the channel.

◆March in place during TV commercials.

◆Stand or walk, rather than sit, while talking on the phone.

◆Play with your family.

Even a shopping trip can be exercise, since it is a chance to walk and carry your bags. In addition, doing chores like lawn mowing, raking leaves, gardening, and housework can count as activity.

Applaud yourself!

If you can do only a few or none of these activities, it is OK. Appreciate what you can do, even if you think it is a small amount. Doing any movement—even for a short time—can make you healthier. Remember, each activity you do is a step toward a more active lifestyle.

 

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Active at Any Size Day 9: What can I do?

In Health, Healthcare, Medicine on August 9, 2012 at 8:00 am

 

Yoga (Weight Bearing or Nonweight Bearing)

Yoga may help you:

◆Be more flexible.

◆Feel more relaxed.

◆Improve posture.

Yoga may help you breathe deeply, relax, and get rid of stress.

Your local fitness center may offer yoga, tai chi, or other mind/body classes. You may want to start with “gentle” classes, like those aimed at seniors.

 

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Active at Any Size Day 8: What can I do?

In Health, Healthcare, Medicine on August 8, 2012 at 8:00 am

Bicycling (Nonweight Bearing)

 

You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the body—your weight is spread among your arms, back, and hips.

You may want to use a recumbent bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals.

This may feel better than sitting upright. The seat on a recumbent bike is also wider than the seat on an upright bike.

For biking outdoors, you may want to try a mountain bike. These bikes have wider tires and are heavy. You can also buy a larger seat to put on your bike.

Make sure the bike you buy has a weight rating at least as high as your own weight.

 

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Active at Any Size Day 7: What can I do?

In Health, Healthcare, Medicine on August 7, 2012 at 8:00 am

Weight Training (Weight Bearing or Nonweight Bearing)

 

Weight training may help you:

◆Build strong muscles and bones. You can weight train at home or at a fitness center.

◆Increase the number of calories your body uses.

You do not need benches or bars to begin weight training at home. You can use a pair of hand weights or even two soup cans.

To make sure you are using the correct posture, and that your movements are slow and controlled, you may want to schedule a session with a personal trainer. Ask your health care provider for a referral to a personal trainer. You may need to check with your health insurer about whether this service is covered by your plan.

Weight Training Rule of Thumb

If you cannot lift a weight six times in a row, the weight you are lifting is too heavy. If you can easily lift a weight 15 times in a row, your weight is too light.

If you decide to buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease.

 

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Active at Any Size Day 6: What can I do?

In Health, Healthcare, Medicine on August 6, 2012 at 8:00 am

Water Workouts (Nonweight Bearing)

Exercising in water:

◆Helps flexibility. You can bend and move your body in water in ways you cannot on land.

◆Reduces risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prevent sore muscles and injury.

◆Keeps you refreshed. You can keep cool in water—even when you are working hard.

You do not need to know how to swim to work out in water—you can do shallow-water or deep-water exercises without swimming.

For shallow-water workouts, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is deeper than chest-height, it will be hard to keep your feet on the pool bottom.

For deep-water workouts, most of your body is underwater. This means that your whole body will get a good workout. For safety and comfort, wear a foam belt or life jacket.

Many swim centers offer classes in water workouts. Check with the pools in your area to find the best water workout for you.

Where to Work Out

You can do many activities in your home. But there are other fun places to be active, including health clubs, recreation centers, or outdoors. It may be hard to be physically active around other people. Keep in mind that you have just as much right to be healthy and active as anyone else.