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What it is Plaque and how to get rid of it.

People  used to think that as you got older you naturally lost your teeth. We now know that’s not true. By following easy steps for keeping your teeth and gums -healthful plus seeing your dentist regularly-you can have your teeth for a lifetime.

Plaque –  What’s it?

Plaque is made up of invisible masses of harmful germs that live in the mouth and stick to the teeth.

•  Some kinds of plaque cause tooth decay.

•  Other kinds of plaque cause gum disease.

Red, puffy or bleeding gums may be the first signs of gum disease. If gum disease isn’t treated, the tissues holding the teeth in place are destroyed and the teeth are eventually lost.

Dental plaque is challenging to see unless it’s stained. You can stain plaque by chewing red “disclosing tablets,” found at grocery stores and drug stores, or by using a cotton swab to smear green food coloring on your teeth.  The red or green color left on the teeth will show you where there’s still plaque-and where you’ve to brush again to remove it. Stain and examine your teeth regularly to make sure you’re removing all plaque. Ask your dentist or dental hygienist when your plaque removal techniques are o.k.

Floss

Make sure to use floss to remove germs and food particles between teeth. Rinse.

Holding floss.

Using floss between upper teeth.

Using floss between lower teeth.

NOTE. Ease the floss into place gently. Don’t snap it into place-this could harm your gums.

Brush Teeth

Make sure to use any tooth brushing method that is comfortable, but do not scrub hard back and forth.

Small circular motions and short back and forth motions work well. Rinse.

To prevent decay, it’s what’s on the toothbrush that counts. Be sure to use fluoride toothpaste. Fluoride is what protects teeth from decay.

Brush the tongue for a fresh feeling. Rinse again.

Don’t forget –  Food residues, particularly sweets, provide nutrients for the germs that cause tooth decay, as well as those that cause gum illness. That’s why it’s important to remove all food residues, as well as plaque, from teeth. Remove plaque at least once a day-twice a day is better. When you brush and floss once daily, do it before going to bed.

Another way of removing plaque between teeth is to use a dental pick-a thin plastic or wooden stick. These picks may be purchased at drug stores and supermarkets.

Getting older doesn’t equal poor health

Practice a healthy lifestyle.

Maintain a healthful weight and eat a balanced diet. This is an important part of staying healthful.  The treatment of some diseases include a balanced diet and achieving or maintaining a healthful weight. These include heart illness, stroke, cancer and diabetes.

•  Be certain to eat 5 servings of fruits or vegetables a day.

•  Make certain to eat a diet low in saturated fats and high in fiber and whole grains.

Be active.

Individuals  of all ages benefit from exercise. Being active can help –  

•  Be certain to control your body weight

•  Be sure to keep your heart strong

•  improve your blood pressure

•  decrease your risk of stroke

•  keep your bones, muscles and joints healthy

•  relieve anxiety and depression

Your activity needn’t be strenuous for you to benefit.

Walking is a good form of exercise. Don’t forget to begin slowly. Talk with your main care provider before you begin any new exercise.

The bottom line – Physical activity can help you feel better and enjoy life more.

Be sure to get regular check-ups and have regular screenings.

Cancer screenings often lead to early detection.

Cervical cancer screening ought to continue until you reach 65. If you are over the age of 65, discuss the need for continued screening with your women’s health provider.

Breast cancer screening may start for women at age 40. If you’re over the age of 70, discuss the need for continued screening with your health provider.

Colorectal cancer screening usually begins when you turn 50. Screening options include –  

•  Fecal Occult Blood Testing (FOBT)

•  Sigmoidoscopy

•  FOBT and sigmoidoscopy in combination

•  Colonoscopy

When you’re over the age of 80, discuss the need for continued screening with your main care provider.

Abdominal aortic aneurysm

If you’re a man between the ages of 65 and 74 and have smoked more than 100 cigarettes in your life, you ought to be screened. Consult with your primary care provider about a one-time screening ultrasound.

Post menopausal osteoporosis

Women aged 60 at high risk and women older than 65 at normal risk ought to be screened for osteoporosis. Consult with your primary care provider about bone-density screening.

Immunizations

Every year get your flu shot in the fall.

When you turn 65, get a pneumonia shot. (You could need a pneumonia shot earlier if you’ve certain chronic diseases.)

Every 10 years get a Tetanus and Diphtheria immunization booster shot.

Stop tobacco use

Smoking is the single most avoidable cause of death in the U.S.. Smoking increases the risk of heart illness and cancer. When you stop smoking, there are immediate health benefits.

Limit alcohol intake

Limit alcoholic beverages to no more than 1 drink a day for women and 2 drinks a day for men. One drink is equivalent to –  12 ounces of beer, 4 ounces of wine, 1. ounces of 80-proof alcohol or 1 ounce of 100-proof alcohol.

Make sure to keep a positive attitude and do things that make you happy.

Plan ahead – plan your meals for the week. Make a shopping list and stick to the list. Include the items you need for your menus and any low-calorie basics you need to restock in your kitchen.

Produce Section

Vegetables

o  Broccoli

o  Corn

o  Cauliflower

o  Squash

o  Green beans

o  Lettuce

o  Cucumber

o  Carrots or celery

o  Onions

o  Potatoes

o  Tomatoes

o  Green peppers

Fruit

o  Apples

o  Bananas

o  Oranges

o  Lemons /

o  Limes

o  Peaches

o  Pears

o  Grapes

o  Grapefruit

o  Apricots

o  Cherries

o  Melons

Breads, Muffins, and Rolls

o  Bread, bagels, or pita bread

o  English muffins

o  Yeast breads (whole wheat, rye,

o  pumpernickel or multi-grain)

o  Corn tortillas (not fried)

o  Low-fat flour tortillas

o  Rice crackers

Cereals

o  Plain cereal, dry or cooked

o  Grits

o  Oatmeal

Dairy Case

o  Fat-free (skim) or

o  low-fat (1%) milk

o  Low-fat or decreased

o  fat cottage cheese

o  Fat-free cottage

o  cheese

o  Low-fat or decreased

o  fat cheeses

o  Fat-free or low-fat

o  yogurt

o  Light or diet

o  margarine (tub,

o  squeeze, or spray)

o  Fat-free or decreased fat sour cream

o  Fat-free cream cheese

o  Eggs/egg substitute

o  Soft (tub) margarine

o  Mayonnaise, low-fat or fat-free

Meat / Poultry / Fish

o  White meat chicken and turkey (skin off)

o  Fish (not battered)

o  Beef, round or sirloin

o  Extra lean ground beef

o  Pork tenderloin

o  95% fat-free lunch low-fat deli meats

Rice, Noodles, Pasta

o  Rice (brown, white, etc.)

o  Pasta (noodles, spaghetti)

o  Bulgur, couscous, or kasha

o  Potato mixes (made without fat)

o  Polenta

Spices

o  Flavored vinegars

o  Salsa or picante sauce

o  Soy sauce (low-sodium)

o  Bouillon cubes/granules (low- sodium)

Some food options are better than others.  Here are some smart-shopping tips.

Produce Section

•  Be sure to choose a selection of colorful fruits and vegetables.

•  Peppers, tomatoes, broccoli, cabbage, potatoes, greens, cantaloupe, honeydew melon, and strawberries are all rich in vitamin C.

•  Vegetables and fruits that are deep-colored green, yellow, or orange throughout are high in vitamin A.

Deli Counter

•  Sliced roast beef, turkey and lean ham are excellent low fat options.

•  Make certain to pick processed lunch meats marked 95% fat free.

•  Pressed meats, lean ham and Canadian bacon are low fat but high in sodium.

•  Make certain to check nutrition label for sodium and fat content of turkey and chicken franks.

Dairy Case

•  Be certain to pick part-skim mozzarella or string cheese, part-skim ricotta, and “light” and lowered-calories cheeses that contain less than 5 grams of fat per ounce. Be certain to pick milk, buttermilk, cottage cheese and yogurt that are low fat and have less than 200 calories per serving.

•  A little sharp cheese has more flavor and less fat than a larger amount of milder cheese.

Bread and Cereal Shelves

•  Make sure to look for the words “whole wheat” or “whole grain” at the starting of the ingredient listing.

•  Be certain to look for cereal with at least 2 grams of fiber, 8 grams or less sugar and 2 grams or less fat per serving.

Pasta and Rice

•  Make sure to pick long grain and brown rice and whole wheat pasta. Make sure to check the nutrition label to check that it’s at least 2 grams of fiber per serving.

•  Rice and pasta mixes are generally high in sodium; use only one-half the provided seasoning packet.

Beverages

•  Make certain to choose 100 percent pure fruit juices instead of fruit “drinks” or “punches”.

•  Be sure to pick calorie-free flavored waters instead of beverages that have a high sugar content.

Canned Food Aisles

•  Canned beans, peas, corn and vegetables are quick and easy sources of vitamins, minerals and fiber.

•  Make sure to select “no added salt” versions of canned vegetables.

Snacks and Crackers

•  Make certain to choose thick, unsalted pretzels; they are lower in fat and sodium.

•  Graham crackers, animal crackers, gingersnaps and fig bars are healthier options.

•  Make your own popcorn in an air popper or with a limited amount of oil. Be certain to use butter-flavored substitute or cooking spray for flavoring.

•  Limit products with palm, palm kernel or coconut oil high on their ingredient lists.

Fat, Oil, Condiments and Dressing Selections

•  Minimize the use of regular butter and avoid margarines that contain trans-fats. These may be identified by the words “partially hydrogenated” on the ingredient label. Make sure to pick buttery spreads or sprays labeled as “trans-fat free”. These are made from unsaturated vegetable oils like canola or safflower oils. You may also try spreads made from low-fat yogurt blends.

•  To cut fat, use diet dressings with less than 10 calories per tablespoon on salad and as a marinade for meat, poultry or vegetables.

•  Salad dressings, olives, pickles and marinades could be high in sodium.

•  Some “light” oils are light only in color and flavor, not in fat or calories. “Light” mayonnaise has about half the calories of regular.

•  Ketchup and barbeque sauces can have plenty of added sugar.

Meat, Poultry and Fish Section

•  Make certain to choose lean, well-trimmed cuts –  flank steak, round steak or roasts, sirloin or tenderloin, loin pork chops or lean ground beef.

•  Meat graded “Select” has less fat than “Choice” or “Prime” grades.

•  Limit high-fat meats –  ribs, corned beef, sausage, bacon and beef liver.

•  Half of chicken’s calories are in the skin. Purchase skinless parts or remove skin of cooked poultry before eating.

•  Fish from deep waters have heart-healthy omega-3 fatty acids –  salmon, tuna, mackerel, sea trout, bluefish or herring.

•  Most chicken and turkey nuggets, patties and rolls are made with ground skin and have a lot of salt.

Frozen Food Cases

•  Make certain to choose frozen juice and fruit bars with no added sugar or cream.

•  Be sure to select portion-packed frozen desserts.

•  Ice milk and low fat frozen yogurt have less fat than ice cream.

•  Plain, frozen vegetables have less fat and salt than those in sauces.

•  Be sure to select frozen fish and poultry without breading to limit fat and sodium.

•  Be sure to pick frozen dinners with less than 15 grams of fat, 400 calories and 800 milligrams of sodium.

Nearly everybody has back pain at some time.

Your back can hurt for no special reason. You can have pain anywhere on your spine. Most individuals  have pain in the lower back, where the most weight and stress are.

Protect your back from injury. Be certain to keep it healthful and strong.

Here are some ways to do this.

•  Exercise. Activities like walking, swimming, or riding a bicycle can strengthen the muscles in your lower back.

•  Learn how to lift things safely.

o  Make sure to let your leg muscles help you do the lifting. Bend your hips and knees, and squat down to pick up the item. Hold the item close to your body and then straighten up gradually.

o  It is a good idea to get someone to help you lift anything heavy or awkwardly shaped.

•  When moving heavy objects, push them, don’t pull them.

•  Make sure to protect your back while you’re sitting. Make sure to select a chair that supports your lower back, and has armrests and a swivel base. Make sure to keep your knees and hips at the same height.

•  The way you stand is important. When standing, your ears, shoulders, hips, and knees ought to be in a straight line. When you’ve to stand for a long time, put one foot on a low stool for several minutes. Then switch feet. Your back will feel better when you do this.

•  Make sure to wear shoes with low heels.

•  Be certain to take breaks to stretch when driving or when sitting at your desk for a long time.

•  Be sure to protect your back when you sleep.

o  When you sleep on your side, put a pillow between your knees.

o  If you sleep on your back, put a pillow under your knees. For additional support, roll up a small towel and place it under your lower back.

o  If you sleep on your stomach, place a pillow under your hips.

•  Make sure to maintain a healthy weight to avoid excess strain on your lower back.

•  If you’re a smoker, quit. Smoking increases your sensitivity to pain.

Here are some things you are able to do at home if your back hurts.

•  Make sure to take it easy with your daily activities. When your back hurts, don’t do things that make it hurt more. You might not be able to do everything, until you feel better.

•  If your muscles are sore or swollen –

o  Cold is good when you first strain or sprain your back. Wrap ice in a cloth and put it where the pain is for 20 minutes. Then wait three to four hours before you use cold again.

o  After 4 or 5 days of cold, use heat to raise blood circulation to the back and speed healing. Heat also assists muscles to relax. You can use a hot water bottle, heating pad, or a hot shower or bath. Apply heat for 20 minutes. Wait at least an hour before you use heat again.

•  Be very cautious about using heat or cold.

o  If you have circulation problems or nerve damage, speak with your health care team before using cold or heat.

o  Don’t put heat on an inflamed (red or swollen) area.

o  Do not sleep on a heating pad.

You can treat most back pain at home. But sometimes, back pain could mean there is a serious health problem. Call your healthcare team immediately when you’ve back pain and –  

•  You also have chest pain

•  The pain feels constant or intense, in particular at night

•  The pain spreads down one or both legs

•  The pain causes weaknesses, numbness, or tingling in one or both legs

•  You notice new loss of bowel or bladder control

•  You’ve pain or throbbing in your abdomen

•  The pain was caused by a fall or by something hitting your back

•  You also have unexplained weight loss

•  You are older than age 50 or have a history of back pain or cancer.

1   Be sure to use a push mower to mow the lawn.

2   Go for a walk – at lunchtime or after work.

3   Make certain to take the stairs instead of an elevator.

4   Ride a bike – to work, to run errands or visit friends.

5   Clean out the garage or the attic.

6   Dance.

7   Volunteer to become a coach or referee.

8   Sign up for a group exercise class.

9   Join a softball league.

10   Park at the farthest end of the lot.

Living well with diabetes means finding a balance between the food you eat and your activity. This balance will help you to –

o  Be sure to keep your weight close in a healthful range

o  Try to avoid low blood sugars and high blood sugars

o  Make sure to keep your blood cholesterol and other blood fats near normal range

o  Make sure to keep your blood pressure (BP) well controlled

Living Well with Diabetes

o  Be sure to eat about the same amount of food at each meal and snack.

o  Be certain to eat meals at the same time every day.

o  Do your exercise at about the same time every day.

o  Try to exercise most days of the week.

o  Learn how to count the grams of carbohydrates in the foods you eat.

o  Make certain to eat high fiber foods, like vegetables, fruits, whole grains and beans.

o  Be sure to use the percent Daily Value on food labels to compare products and select those lowest in saturated fat, sum fat, cholesterol, and sodium.

o  When craving sweets, attempt fresh fruit, sugar free gelatin, or sugar free Popsicles.

o  Make sure to use smaller portions if trying to lose weight.

o  See a dietitian for a customized meal plan.

Make certain to eat a Healthful Diet.

Make wise food options. Make sure to eat more fruits, vegetables and fiber everyday.  It is not as hard as it sounds.  the key –   Make sure to eat in moderation.

Losing Weight Helps.

A 10-15 lb. weight loss can often delay kind 2 diabetes.  It may even prevent kind 2 diabetes.  Reaching and maintaining a lower body weight helps in the long run.  

Be Physically Active.

Do you have a difficult time sticking to a regular physical activity program?  Find an activity you can fit into your schedule.  Begin small.  Walk 10-15 minutes 2 or 3 times a week.  Then, make the walks longer and take them more frequently.  Even fidgeting assists a little……be active everyday.

Using tobacco – tobacco use a cigarette, cigar or pipe or chewing tobacco – is the single most preventable cause of death in the U.S..  

Cigarette smoking –

o  Is responsible for almost 1/3rd of all cancer deaths in the United States.

o  Is responsible for additional than 85 percent of lung cancer deaths.

o  13% of all new cancers diagnosed are lung cancers.

o  Lung cancer is the leading cause of death for men and women in the USA. Almost twice as many women will die from lung cancer than breast cancer this year.

o  There are many risk factors for lung cancer. Some risk factors could be changed and some cannot.

o  Smoking cigarettes, cigars or pipes is the major cause of lung cancer.

Lowering your risk for lung cancer

o  Stop smoking. Stopping smoking has immediate and positive health benefits, including reducing the risk of developing lung cancer. You can lower your risk of developing lung cancer when you stop and never start again.

o  Avoid second hand smoke. Make your home and automobile tobacco-free. Make certain to select tobacco-free eating places.

o  Speak with your healthcare team about getting help to stop use of tobacco.

Individuals  often eat in response to their emotions, in particular strong emotions.

Here are some tips for avoiding emotional consuming –

o  Eating doesn t make the problem go away. Instead, attempt to deal with the problem in ways other than consuming. For example –  take a short walk or call a friend.

o  Think positively. Replace those negative thoughts with positive thoughts.

o  Be sure to get active. Be sure to take a brisk walk, get on a stationary bicycle, or do some stretches. Exercise will ordinarily improve your emotions.

o  Distract yourself. Find something else to do rather than eating. Listen to some music that lifts your spirit.

o  Avoid the kitchen. You’ll be less tempted to feed your emotions.

o  Have healthful snacks easily available. Comfort foods can be healthful.

o  Be certain to get help for your emotions. See your primary care provider or a counselor, or talk things over with a clergyman or a friend.