Take one step

6/21/2010

Your heart is a muscle – if you want to strengthen it, you need to use it. An inactive lifestyle is one of the top risk factors for heart disease. The good news is that you can do something about it. Start exercising today !

Exercise can be divided into three basic types:

1. FLEXIBILITY exercise, such as yoga and stretching, help prepare your muscles for activity and help prevent injuries and muscle strains.

2. AEROBIC workouts strengthen your heart and lungs and improve your body's ability to use oxygen. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your fitness levels.

3. STRENGTHENING programs build muscle, helping you burn more fat while at rest and helping you complete daily tasks with greater ease.

Combining all three types of exercise is the right way to achieve a balanced fitness program. However, if your focus is on heart health, aerobic activity is your best bet. Popular choices include walking, bicycling, jogging, swimming, dancing, and exercising with fitness videos – anything that makes your heart beat faster. Be creative, because the best exercise is the one that suits your lifestyle.

* Portions of this broadcast printed from Healthy Heart Winter 2010

Category: Disease Prevention; Physical Health

4/12/2010

Quit smoking guides: One Step at a Time

The facts
• Tobacco use is the number one cause of preventable disease, disability and death in Ontario.
• Cigarette smoking causes about 30% of cancer deaths in Canada and about 85% of lung cancer incidences.
• Smoking is responsible for 28% of potential life years lost (PYLL) due to cancer.

Health benefits of discontinuing tobacco use
• 2 weeks to 3 months - Your circulation improves. Walking becomes easier. Lung functioning may increase by up to 20 percent.
• 1 to 9 months - Coughing, sinus congestion, fatigue, shortness of breath may decrease.
• 1 year - Risk of heart disease is cut in half.

How To Quit
Quitting doesn’t happen in one step. It is more of a process that happens in stages. The Canadian Cancer Society has a number of resources to assist, you simply choose the "quit guide" that best matches how you feel.

One Step at a Time: For smokers who don't want to quit
• Supports you with information on quitting.
• Helps you understand your smoking habit and how smoking affects the people around you.

One Step at a Time: For smokers who want to quit
• Provides information to help motivate and build up your confidence to quit.
• Helps you prepare to quit and set a date to improve your chances of success.
• Helps you develop a plan for the days immediately before and after you quit smoking.
• Provides guidance if you’re tempted to smoke after quitting and how to stay smoke-free for good.

One Step at a Time: If you want to help a smoker quit
The One Step at a Time material is based on the best available science about quitting smoking. The content reflects current research findings and the material is developed, revised and reviewed by independent experts. The editorial content of the material is controlled by the Canadian Cancer Society.

Call the Canadian Cancer Society Smokers’ Helpline, at 1 877 513-5333, a free, confidential service that offers personalized support, advice and information about quitting smoking and tobacco use.

* Statistics from Canadian Cancer Society

Category: Disease Prevention; Physical Health

2/1/2010

Smoking Cessation

Smoking cigarettes is a powerful addiction. If you have tried to quit in the past, you know how difficult it can be. Quitting the habit for good will have a positive effect on your health and well being for life.

Stopping smoking requires desire, determination and commitment. You can be successful when you know what to expect and create a game plan to combat the physical and psychological side effects. Here are just a few tips to assist you:

• Design a personal game plan. This may include quitting cold turkey, gradually decreasing the amount of nicotine over a period of time or speak to your physician regarding medications.
• Stay active. By exercising regularly and moderately you will keep yourself distracted and occupied. This will also boost your motivation to engage in a healthier non-smoking lifestyle.
• Drink a lot of liquids, especially water. This will help flush the toxins from your body, minimize withdrawal symptoms and help the cravings pass sooner. Try herbal teas or fruit juices. Limit coffee, soft drinks, and alcohol, these may activate cravings associated with previous smoking habits.
• Keep snacks on hand as an oral substitute. Carrots, celery sticks, gum, mints and sunflower seeds are good choices.
• Keep your mind busy. When cravings hit, do something else immediately, such as talking to someone, listen to music, read a book, watch a funny movie or take slow deep breaths.
• Change your habits. Eat breakfast in a different place, brush your teeth immediately after eating or take a different route to work. Most importantly avoid places you associate with smoking.
• Remind yourself every day why you are quitting smoking and write down all the reasons. Stay strong and don't compromise.
• Rely on friends, family and support groups for help. Let others around you know that you are serious about quitting and that you require their support and assistance.

Category: Disease Prevention; Physical Health

10/12/2009

Pumpkin Goodness

Get into the spirit of prevention by putting your jack-o'-lantern to good health use.

Pumpkin -- a crop that typically peaks this month -- is rich in beta carotene, and studies show that a diet high in beta carotene may help reduce the risk of cancers, including breast cancer. Add cancer-fighting flair to your weekend pancake recipe by adding 1/2 cup of pumpkin and 3/4 of a teaspoon of pumpkin pie spice.

Pumpkin is a mere 83 calories, 7 grams of much needed fiber and more than 100% of your daily vitamin A value for each cup of cooked pumpkin. Your eyes will also benefit, as there are significant quantities of the carotenoids lutein and zeaxanthin, both of which help to maintain eye health. If that is not enough reason to sneak more pumpkin into your family meals, this same amount of pumpkin supplies 15% of your daily vitamin C and 20% of your daily iron needs. So try a new pumpkin recipe this month.

*portions of this broadcast printed from RealAge.com

Category: Disease Prevention; Nutrition

9/28/2009

Nutrition (Antioxidants)

Oxidation is a normal cell process occurring in the body. When cells use oxygen, they produce by-products known as free radicals which can cause damage. Oxidative damage contributes to health problems such as diabetes, heart disease, and cancer. Although oxidation is part of the cell's metabolism, it is accelerated by environmental factors such as pollution and sunlight, as well as smoking and alcohol. You can reduce damage done by free radicals by increasing your intake of antioxidants, which are substances that can prevent or reduce the oxidative damage to our cells. Studies have shown that consuming five servings of fruits and vegetables can reduce the risk of stroke, also antioxidants reduce the risk of cancer and infection by improving the immune system.

Food consumption is the preferred way to boost antioxidant intake. The most commonly known sources of antioxidants are vitamin A and carotenoids (i.e. bright coloured fruits and vegetables), vitamin C (e.g. citrus fruits), vitamin E (e.g. nuts and seeds), and selenium (e.g. fish and meat). To help you get the most out of your meals, try incorporating foods with the highest antioxidant content (see below).

"Top 20"

Small red bean (dried), 1/2 cup
Wild blueberry, 1 cup
Red kidney bean (dried), 1/2 cup
Pinto bean, 1/2 cup
Blueberry (cultivated), 1 cup
Cranberry, 1 cup (whole)
Artichoke (cooked hearts), 1 cup
Blackberry, 1 cup
Prune, 1/2 cup
Raspberry, 1 cup
Strawberry, 1 cup
Red delicious apple, 1
Granny Smith apple, 1
Pecan, 1 ounce
Sweet cherry, 1 cup
Black plum, 1
Russet potato, 1 cooked
Black bean (dried), 1/2 cup
Plum, 1
Gala apple, 1

Category: Nutrition; Physical Health; Disease Prevention

6/29/2009

Summer Safety Tips

It is time for summer vacation and this will be the last "Health, Wellness and Safety Tip" until the new school year, but keep in mind that SAFETY should never take a vacation.

Here are some safety tips for your summer activities:

Cutting the lawn? Make sure to substitute those flip flops for a pair of closed toe shoes or better yet safety shoes. How loud is your lawnmower? – perhaps you should also be wearing hearing protection.

Building a new deck / shed / fence? Protect your eyes, are you wearing your safety glasses? Are the tools you are using appropriate for the work to be completed? Are you working safely at heights and following the manufacturers instructions when using a ladder?

Working outside? Try to avoid unnecessary exposure to the sun, especially to the intense midday rays between 11:00 a.m. and 4:00 p.m. during the summer. If possible, plan outdoor work for early morning or late afternoon, and work in the shade as much as possible. Have you applied your sunscreen? You should apply protective sunscreen on exposed skin 20 minutes before being in the sun, then reapply as directed by the manufacturer's. Remember, the higher the sun protection factor (SPF), the greater the protection from the sun.

Summer Treats - Ice-cold watermelon on a steamy summer day really hits the spot. But you'll be best served by keeping it on your countertop until cutting time. Whole watermelons stored at room temperature deliver more cell-protecting antioxidants (specifically lycopene and beta carotene) than refrigerated or freshly picked melons.

Driver Safety – follow these safety tips:

STAY SECURE WITH A PROPERLY FASTENED SEAT BELT.
OBEY THE SPEED LIMIT REDUCE YOUR RISKS - Don't cut people off in traffic, make sudden lane changes or run yellow or red lights.
HAVE YOUR VEHICLE SERVICED REGULARLY
YIELD THE RIGHT OF WAY - If in doubt, let the other driver go first.
LEAVE SPACE AROUND YOUR VEHICLE - Make sure you have room to stop
KEEP YOUR HANDS ON THE WHEEL
STAY ALERT - Check traffic in all directions before going into an intersection

Working on the Garden? - The key to preventing lower back injury and pain is physical conditioning. "Getting into shape" involves the overall conditioning of the body and the cardiovascular system.

Preventing West Nile Virus: Stay indoors at dawn, dusk and in the early evening, which are peak mosquito biting times. If you are outdoors during these times, wear long-sleeved shirts and long pants. Wear light colored clothing as it is less attractive to mosquitoes and read the label before applying an insect repellent.

Have a happy and safety summer vacation – from Health, Wellness and Safety

Category: Accident Prevention; Disease Prevention; Nutrition; Physical Health

6/22/2009

Happy Father's Day – Pregnancy Planning

Happy Father’s Day…Are you hoping to hear these words soon?

Building a healthy baby is like building a home…you need a sturdy foundation. There are lifestyle choices that can affect your fertility and the health of your future baby. The best time to prepare for your baby’s health is before your partner gets pregnant. Here are the building blocks to a healthy baby:

Find out about your family’s medical history.
See your doctor for a physical. Check to make sure your prescription drugs will not affect your fertility or the health of your baby.
Make sure your immunizations are up to date.
Know what you’re putting into your body. Smoking, drinking alcohol or using recreational drugs, over the counter medications, herbal remedies and body building supplements can affect the quality and quantity of your sperm. A sperm’s life cycle is three months, so it’s safest get your sperm in shape before you conceive.
Follow Canada’s Food Guide. A healthy diet builds healthy sperm.
Be aware of possible environmental risks at your job and in your home.
Support the fathering needs of colleagues and employers to promote a family-friendly work environment.
Talk openly with your partner about your readiness to become a parent. Work on relationship issues before a baby is planned. Discuss the stresses in your life with your partner.
Learn more about healthy pregnancies. Listen and support your partner as you both take on this new phase of life.

Call your local health department for more information on how to plan a healthy pregnancy…and enjoy hearing Happy Father’s Day!

Region of Peel–Public Health
905-799-7700
PregnantInPeel.ca

Category: Emotional Health; Disease Prevention; Physical Health

6/15/2009

West Nile Virus

Summer is almost here, and the West Nile virus along with it. It is important to know how to protect yourself against West Nile, which is mainly transmitted to people through the bite of an infected mosquito.

Most people infected with the virus have no symptoms or they have flu-like symptoms. Sometimes though, the virus can cause severe illness, resulting in hospitalization and even death. As such, it is important to know the symptoms related to infection and how to minimize your risk, especially if virus activity is reported near you.

Those with weaker immune systems and with chronic diseases are at greater risk of serious health effects associated with a West Nile virus infection. Although the overall risk increases with age, persons of any age or health status can be at risk of serious health effects.

Protect yourself and your family by minimizing exposure to mosquitoes and by eliminating mosquito breeding grounds around your home and vacation property. Wear protective clothing when outdoors, and use insect repellents that contain DEET or other approved ingredients. Insect screens on doors and windows will reduce the chance of mosquitoes entering your home; make sure screens have no holes and fit tightly.

Also, take steps to reduce mosquito populations around your home and vacation property by eliminating places where standing water can collect. For instance, empty bird baths twice a week and empty pool covers regularly. Standing water is prime mosquito breeding ground, and it takes only four days for an egg to grow into an adult mosquito.

Information from www.getprepared.ca

Category: Disease Prevention

5/11/2009

Happy Mother's Day – Pregnancy Planning

Happy Mother’s Day…Did you want to hear those happy words? Are you ready to start planning your pregnancy? Babies begin to develop even before women know they are pregnant, so the best time to prepare for your baby’s health is before you get pregnant. There are lifestyle choices you need to be aware of so that your fertility, emotional and physical wellbeing during pregnancy and your baby’s health are not put in jeopardy.

Here are some steps to take for a healthier pregnancy:

Tell your doctor you are planning on getting pregnant and book a physical exam with your doctor for you and your partner. You can get tested for sexually transmitted infections and check to make sure any prescription drugs you are on are safe during pregnancy.
Review your family’s medical history with your doctor.
Make sure your immunizations are up to date.
Know what you’re putting into your body. If you are smoking, drinking alcohol or using recreational drugs you are putting your baby’s health at risk since these pass over the placenta and into your baby. Remember, there is no safe amount of these substances in pregnancy.
Keep yourself physically active—a healthy body is a great start to a healthy pregnancy.
Follow Canada’s Food Guide and eat a variety of healthy foods.
Take a multivitamin containing a minimum of 0.4 mg of folic acid supplement every day. Remember you may be surprised by an unplanned pregnancy so it is important to take your folic acid before you get pregnant to help lower the risk of serious birth defects such as Neural Tube Defect.
Make sure your relationship is healthy. Abuse can occasionally surface in pregnancy.
Talk openly with your partner about the stresses in your life and if you are ready to parent. Discuss ways you can support one another.

Call your local health department for more information on how to plan a healthy pregnancy…and be ready to hear Happy Mother’s Day next year.

Region of Peel–Public Health
905-799-7700
PregnantInPeel.ca

Category: Disease Prevention; Emotional Health; Physical Health

4/6/2009

Cancer Awareness Month - Reducing your risk of cancer

Risk reduction is taking action to reduce or “cut down” your individual risk of developing cancer. Risk can be increased or decreased by the lifestyle choices you make or the kind of environment you live and work in. But even a person at low risk may get cancer, just as a person at high risk may not.

Low risk does not mean that you won’t get cancer, it means that the chances of getting it are small. High risk means that your chances may be higher, but it does not mean that you will develop cancer.

There is no single cause of cancer but some factors appear to increase the risk of developing it. These are known as risk factors. There are some risk factors that you cannot change. For example age and family history of cancer (heredity).

There are some risk factors related to everyday choices that you can change. You can choose to:

Be a non-smoker and avoid tobacco smoke.
Eat a healthy diet.
Be physically active every day.
Stay at a healthy weight.
Limit alcohol use.
Reduce your exposure to UV (ultraviolet) rays from the sun or indoor tanning equipment, like tanning beds.
Know your body and report any changes to your doctor or dentist.
Follow health and safety instructions when using hazardous materials at home and at work.

The Canadian Cancer Society is committed to providing information about how to prevent or reduce the risk of cancer. Visit their website at: http://www.cancer.ca/

Category: Physical Health; Disease Prevention

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