Let us Learn about Health and Healthcare

Posts Tagged ‘health’

, , , , , , ,

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.

, , , , , , ,

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/

 

, , , , , , ,

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?

 

, , , , , , ,

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.

 

, , , , , , ,

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.

 

, , , , , , ,

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.

 

, , , , , , , , , , , , , ,

Active at Any Size Day 4: What can I do?

In Health, Healthcare, Medicine on August 4, 2012 at 8:00 am

 

What physical activities can a very large person do?

MOST very large people can do some or all of the physical activities in this booklet. You do not need special skills or a lot of equipment. You can do:

◆Weight-bearing activities, like walking and climbing stairs, which involve lifting or pushing your own body weight.

◆Nonweight-bearing activities, like swimming and water workouts, which put less stress on your joints because you do not have to lift or push your own weight. If your feet or joints hurt when you stand, nonweight-bearing activities may be best for you.

◆Lifestyle activities, like gardening or washing the car, which are great ways to get moving. Lifestyle activities do not have to be planned out ahead of time.

Remember that physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around— even for only a few minutes a day—is a healthy start to getting more fit.

Walking (Weight Bearing)

Walking may help you:

◆Improve your fitness.

◆Increase the number of calories your body uses.

◆Increase your energy levels.

Tips for Walking

◆Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8-minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk, or try walking faster.

◆Gradually increase your walks to give your heart and lungs— as well as your leg muscles—a good workout.

◆Wear comfortable walking shoes with a lot of support. If you walk frequently, you may need to buy new shoes often. You may wish to speak with a podiatrist about when you need to purchase new walking shoes.

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

◆Make walking fun. Walk with a friend or pet. Walk in places you enjoy, like a park or shopping mall.

 

, , , , , , , , , , , , , , , , , ,

Active at Any Size Day 3: Get Started

In Health, Healthcare, Medicine on August 3, 2012 at 8:00 am

 

How do I get started?

◆Start slowly. Your body needs time to get used to your new activity.

◆Warm up. Warm-ups get your body ready for action. Shrug your shoulders, tap your toes, swing your arms, or march in place. Walk more slowly for the first few minutes.

◆Cool down. Slow down little by little. If you have been walking fast, walk slowly for a few minutes to cool down. Cooling down may protect your heart, relax your muscles, and keep you from getting hurt.

Appreciate yourself!

If you cannot do an activity, do not be hard on yourself. Feel good about what you can do. Be proud of pushing yourself up out of a chair or walking a short distance.

Pat yourself on the back for trying even if you cannot do it the first time. It may be easier the next time!

How do I continue to be active?

TO maintain your active lifestyle, try these suggestions:

◆Pledge to be active. Making a commitment to yourself to be active may help you stay motivated, stay on track, and reach your goals. Consider using the activity pledge at the end of this booklet to help you start and continue to be active.

◆Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 to 10 minutes, 5 days a week. It may not seem like a lot, but any activity is better than none. A long-term goal may be to do at least 30 minutes of physical activity at a moderate-intensity level (one that makes you breathe harder but does not overwork or overheat you) on most days of the week. You can break up your physical activity in shorter segments of 10 minutes or more.

◆Set rewards. Whether your goal was to be active for 15 minutes a day, to walk farther than you did last week, or simply to stay positive, you deserve recognition for your efforts. Some ideas for rewards include a new CD to motivate you, new walking shoes, or a new outfit.

◆Get support. Get a family member or friend to be physically active with you. It may be more fun, and your buddy can cheer you on and help you stick with it.

◆Track progress. Keep a journal of your physical activity. You may not feel like you are making progress but when you look back at where you started, you may be pleasantly surprised! You can make copies of the blank journal at the end of this booklet to keep track of your efforts.

 

, , , , , , , , , ,

Active at Any Size Day 2: Barriers to being active

In Health, Healthcare, Medicine on August 2, 2012 at 8:00 am

 

How do I get started?

TO start being more active, try these tips:

◆Think about your barriers to being active. Then try to come up with creative ways to solve them. The following examples may help you overcome barriers.

1. Barrier: I don’t have enough time!

Solution: Be active for a few minutes at a time throughout the day. Sit less. Try to walk more while doing your errands, or schedule lunchtime workouts to boost your overall activity. Plan ahead and be creative!

2. Barrier: I feel self-conscious when I’m active.

Solution: Be active at home while doing household chores, and find ways to move more during your day-to-day activities. Try walking with a group of friends with whom you feel comfortable.

3. Barrier: I’m worried about my health or injury.

Solution: You might feel better if you talk to a health care professional first. Find a fitness provider to guide you, or sign up for a class so you feel safe. Remember that activity does not have to be difficult! Gentle activity is good too.

4. Barrier: I just don’t like exercise.

Solution: Good news—you do not have to run or do push-ups to get the benefits of being physically active. Try dancing to the radio, walking outdoors, or being active with friends to spice things up.

5. Barrier: I can’t stay motivated!

Solution: Try to add variety to your activities and ask your friends to help you stay focused on being active. Consider an activity video for extra encouragement. Also, set realistic goals, track your progress, and be sure to celebrate your achievements!

 

, , , , , , , , ,

Active at Any Size Day 1: Healthy, fit bodies come in all sizes

In Health, Healthcare, Medicine on August 1, 2012 at 8:00 am

 

Active at Any Size

Healthy, fit bodies come in all sizes. Whatever your size or shape, get physically active now and keep moving for a healthier you!

WOULD you like to be more physically active, but are not sure if you can do it?
Good news—if you are a very large person, you can be physically active—and you can have fun and feel good doing it.
THERE may be special challenges for very large people who are physically active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people.
Facing these challenges is hard—but it can be done! The information in this booklet may help you start being more active and healthier—no matter what your size!

Over two-thirds of adults in the United States are overweight or obese, and over one-third are obese, according to data from the National Health and Nutrition Examination Survey (NHANES) .

Why should I be active?
BEING physically active may help you live longer and protect you from:
◆ type 2 diabetes
◆heart disease
◆ stroke
◆high blood pressure
If you have any of these health problems, being physically active may help improve your symptoms.

REGULAR physical activity helps you feel better
because it:
◆ Lowers your stress and boosts your mood.
◆ Increases your strength, movement, balance, and flexibility.
◆Helps control blood pressure and blood sugar.
◆Helps build healthy bones, muscles, and joints.
◆Helps your heart and lungs work better.
◆ Improves your self-esteem.
◆Boosts energy during the day and may aid in sleep at night.

How do I get started?

We will be posting new ways everyday for next few days on how to be more active even with extra weight on your body. See you tomorrow.