Health HandoutsHealth handouts, wellness handouts, fitness handouts and more…

Oral health is essential to your general health and wellness.

Brush your teeth at least two times a day –  Make certain to use a brush with soft-bristles and toothpaste with fluoride. Soft-bristles are gentler on your gums. Fluoride helps to prevent tooth decay.

o  Be sure to use small gentle circular motion and short back-and-forth strokes.

o  Don’t press too hard – the bristles on the brush shouldn’t be flat.

o  Clean the outside and inside of your tooth surfaces and tongue.

o  Brush your teeth after meals and at bedtime.

o  Replace your toothbrush with a new one every three months.

Floss your teeth at least once a day –  Cut a piece of floss about 18 inches long and wind most of it around one finger of each hand. Gently guide the floss between two teeth. W hen the floss reaches your gum, curve the floss against the surface of a tooth so that it forms a “C”. Gently slide the floss against the side of the tooth to scrape off the plaque. Repeat for each tooth always advancing the floss and using a clean piece. Flossing assists to remove plaque and leftover food that you cannot reach by brushing. It can help to keep your gums healthy.

Make sure to eat a balanced diet –  Avoid sweets and sugars. Eating 5 servings a day of fiber-rich vegetables and fruits stimulates the flow of saliva. This can help repair tooth surfaces with early stages of tooth decay.

Schedule regular dental visits –  Professional tooth cleaning is important. It will remove plaque that has formed even with careful brushing and flossing. Problems can be found early resulting in treatment that can prevent future damage.

Remember – your teeth are meant to last a lifetime.

The skin’s aging process starts in our mid 20’s. As we age, skin becomes less elastic, more fragile, drier, and develops age spots and skin tags. We can bruise more easily and new skin cells grow less rapidly.

Skin becomes drier. Dry skin can cause  itchiness. Being dehydrated, too much sun exposure, smoking and stress can also cause itchy skin. Some things that can help include the use of moisturizers, a humidifier, and milder soaps. Bathing less often and using warm water instead of hot can also help.

Age spots develop. Age spots resemble a big freckle. They’re light brown to very dark brown flat patches, ordinarily found on your face, legs or feet. Using sunscreen when outdoors and avoiding excess sun exposure can decrease and even prevent the development of age spots.

The fat padding under skin, which protects blood vessels, is lost as we age. As a result, simple injuries like bumping against a table can produce a bruise.

Aging skin can become more sensitive to fabrics, soaps and detergents. Wearing clothing with a lining and switching to soaps and detergents for ’sensitive’ skin can help.

Smoking also causes skin changes. These include deep wrinkles, leathery skin and changes in your complexion.

Being in the sun for even a few minutes a day without sun protection may cause  noticeable skin changes over the years.  The most common skin changes include freckles, fine wrinkles, rough and leathery skin, and a blotchy complexion. You can also develop skin cancer.

It is never too late to protect your skin –  

o  Avoid deliberate tanning.

o  Stay out of the sun between 10am and 4pm, when rays are the strongest.

o  Wear a wide brimmed hat and long sleeves when outside in the sun.

o  Be sure to use sunscreen (SPF 15 or higher) year round. Apply sunscreen 20 minutes before going outdoors and reapply after swimming or sweating.

Stress, tension and anxiety have a role in coronary heart disease.

Do you…

o  Feel stressed, tense or anxious?

o  Make sure to eat foods high in fat, salt and cholesterol because we’re stressed?

o  Reach for a cigarette when feeling tense?

o  Hang out in front of the TV as solution for managing stress?

Experiencing some stress is a “way of life”. How we respond to stress could  be a factor in the development of coronary heart disease. What we do to handle or deal with stress may also add to the risk of developing coronary heart disease. A lot of times, stress and the ways we decrease the stress in our lives may not be healthful. We need to learn to make healthful lifestyle options to deal with stress.

One healthy and advantageous way to deal with stress is to become more physically active. Try taking a short walk or a long walk, in lieu of reaching for a donut or the chips. You’ll feel better. Plus, you won’t be adding calories or feeling guilty.

Schedule some “me” time each day to help manage your stress. Listen to music, read a book, take a walk. Attempt different things and learn what works best for you.

Do not forget, managing stress is good for you and good for your health.

As you grow older, you may notice changes in your sleep patterns. These changes may include insomnia. You may experience –  

o  Taking longer than 30-45 minutes to fall asleep.

o  Waking frequently during night.

o  Waking up early and not being able to go back to sleep.

o  Waking up feeling tired.

Here are some suggestions for a good night’s sleep –  

o  Develop a bedtime routine –  go to sleep and wake-up at the same time; wind down by reading a book or taking a warm bath.

o  Plan physical activity and exercise for the same time each day, but not too close to bedtime.

o  Make certain to keep your bedroom dark, well ventilated, safe and comfortable.

o  Enjoy natural light every afternoon.

o  Prevent caffeinated drinks late in the day.

o  Attempt a warm beverage before bed such as warm milk.

o  Give yourself 15 minutes to fall asleep. When after 15 minutes, you aren’t drowsy, get up. When you feel sleepy, go back to bed.

o  Avoid too much napping. You will be less sleepy at bedtime.

o  Prevent drinking alcohol or tobacco use a cigarette to help you sleep. Nicotine is a stimulant and alcohol can make staying asleep more challenging.

o  Spend time with other individuals . Coping with stressful events is easier when individuals  support each other.

o  If it helps, talk about how you are feeling. Be willing to listen to others who need to talk about how they feel.

o  Be certain to get back to your daily routines. Familiar habits could be very comforting.

o  Be sure to take time to grieve and cry when you need to.  To feel better in the long run, you need to let these feelings out instead of pushing them away or hiding them.

o  Ask for support and help from your family, friends, church, or other community resources. Join or create support groups.

o  Be sure to set small goals to tackle large problems. Be sure to take one thing at a time in lieu of trying to do everything at once.

o  Be sure to eat healthy food and take time to walk, stretch, exercise, and relax, even when just for a few minutes at a time.

o  Be certain you get enough rest and sleep. You might need more sleep than usual.

o  When you’re attempting of do too much, try to cut back. Be sure to put off or give up several things that are not absolutely necessary.

o  Do something that just feels good to you like taking a warm bath, taking a walk, sitting in the sun, or petting your cat or dog.

Stress – it’s all around us and there’s no way to avoid it. There may not be something major going on in your life. Sometimes a few minor or mild stressors are happening at once and this can result in the same stress as a larger stressor.

Public speaking can be stressful, but watching a close game can be stressful as well. Our lives would be dull without some stress.  The key is to deal with stress in a positive and healthful way.

When you are able to know what causes you stress, try to avoid or remove it. That might not be always be possible. There are many ways to manage emotions; some could cause  health problems, for instance, starting to smoke, tobacco use more or overeating. Here are some healthful ways to manage stress –  

o  When you can, attempt to get away for a few moments, a break could be helpful.

o  Try to not worry about things you cannot control.

o  Provide it a positive spin – “what a excellent opportunity”.

o  Be sure to work to resolve conflicts both at work and at home.

o  Talk and problem-solve with a family member, a friend, or counselor.

o  Practice positive thinking.

o  Learn some easy relaxation exercises.

o  Be sure to set realistic objectives – home and at work.

o  Learn to say “no”.

o  Make certain to get physically active on a regular basis.

o  Be sure to eat well-balanced nutritious meals.

o  Be sure to get enough sleep.

o  Participate in something you don’t find stressful.

o  Schedule time for yourself each day to sit quietly and think of a peaceful picture.

Things to consider when picking  a sunscreen –  

o  Broad Spectrum – protects against both UV-A and UV-B rays

o  SPF (sun protection factor) of 15 or higher.  SPF 15 filters out over 90% of the sun’s harmful UV-B rays; SPF 30 ~96% and SPF 45 ~98%.

o  Waterproof when you’ll be sweating or swimming

o  Made specifically for use on your face. This will help to avoid the sunscreen ‘running’ into your eyes and burning

o  PABA (para-aminobenzoic acid) free when you are sensitive to that chemical

o  Water-based when you’ve acne or oily skin

Other Tips When Selecting and Using Sunscreen  

o  Not all sunscreens have the same ingredients. When your skin reacts badly to the one you are using, try one with different chemicals.

o  Be aware of the expiration date. Over time sunscreen may lose its effectiveness.

o  A more costly brand does not mean it’s more effective than a less costly brand.

o  Shake well before use. This will help to mix sunscreen that may have clumped up in the container.

o  Make certain to use enough. Apply thickly and evenly.  Make certain to use about 1 oz or a handful to cover your entire body.

o  Apply to all parts of your skin that’ll be exposed to the sun. Don’t forget your ears, back, shoulders, the back of your knees and legs.

o  Apply sunscreen

o  About 20 – 30 minutes before going out in the sun. This allows for your skin to absorb the sunscreen.

o  Every 2 hours when outdoors.

o  After swimming or sweating.

o  Even when you are wearing hats and protective clothing.

Don’t forget – No sunscreen offers 100 percent protection.  Make certain to use sunscreen and practice sun safety for the best protection.

Using smokeless tobacco (also called snuff or spitting tobacco) is a harmful health habit.

• the use of smokeless tobacco is quickly growing in the U.S..

• About 10 – 12 million individuals  in the USA use smokeless tobacco.

• More than 7 million individuals  aged 12 and older have used smokeless tobacco within the last month.

• It’s most frequently used by young adults aged 18-25.

Smokeless tobacco is full of materials than could cause  harm. They include more than 25 cancer-causing substances and nicotine.

• Nicotine is addictive.

• the amount of nicotine from smokeless tobacco is 3 to 4 times greater than the amount from a cigarette.

• Nicotine is absorbed more slowly from smokeless tobacco and stays in the bloodstream longer.

Using smokeless tobacco can result in gum disease.

Using smokeless tobacco puts you at greater risk for cancer of the tongue, cheek, gums and the floor and roof of your mouth.

Stopping the use of smokeless tobacco has many health benefits. There is an almost immediate improvement in your health.

• Your chances of developing cancer decreases.

• Blood pressure, heart rate and breathing begin returning to normal soon after stopping.

Be sure to use of tobacco is the single most avoidable cause of death in the USA.  Smokeless tobacco IS NOT a safe substitute for smoking cigarettes.

Hepatitis B is a virus infection you can get any age. It is harmful to the liver. It can even lead to chronic liver illness, liver cancer, and death.

Hepatitis B spreads through contact with infected blood or other body fluids. You can get Hepatitis B when you’ve sex with somebody who’s it. You can get it by shooting up with used needles. You can get Hepatitis B when you get a tattoo or body piercing after the needles or tools have been used on somebody else. When a woman with Hepatitis B is pregnant, the baby can get the illness from her.

There is no cure for Hepatitis B. But there are shots to prevent Hepatitis B. Consult with your main care provider about getting the Hepatitis B shots if you –  

o  Live with someone who has Hepatitis B

o  Inject illegal drugs and share needles

o  Have sex with somebody who has Hepatitis B

o  Have sex with more than one person

o  Are a man who’s sex with men

o  Have had a recent sexually transmitted infection

o  Have HIV infection

o  Have liver disease

o  Are receiving kidney dialysis

o  Have a blood clotting-factor disorder

o  Plan to travel to and stay more than 6 months in a country where many people  have Hepatitis B

o  Be certain to work where you could be exposed to blood (for example, in a hospital, laboratory, or residential care facility).

The Hepatitis B vaccine is given in a series of 3 shots.  The second and third doses are given 1 month and 6 months after the first dose.  The shots are safe and you will not get Hepatitis B from them. After each shot, you may have some soreness where the needle went in.

Hearing loss is one of the most common conditions that affect adults middle-aged and older. Most adults have a gradual hearing loss, beginning at about 18 years of age. Almost one-third of adults over 60 years of age and half of adults over 75 have meaningful hearing loss.

Hearing problems can affect your daily life. Everyday sounds are harder to hear. These can include doorbells, TV, radio, automobile horns and alarms. Having a conversation could be more difficult. This can lead to not understanding instructions, advice or warnings.

o  Do you strain to hear a conversation?

o  Do others complain when you turn up the volume on the TV or radio?

When you answered yes, you might be experiencing a hearing loss.

Hearing loss can be determined with a hearing test. When you’ve hearing loss, there are devices available that can help you to hear better. A hearing aid amplifies sound and is worn in or behind the ear. Equipment is available to help with listening to TV and talking on the phone.

Some hearing loss can be prevented. This includes noise-induced hearing loss. Protect your hearing by compensating attention to noises. Too much exposure to loud noises – lawn mowers, plane engines, car races or loud music – can result in hearing loss. When using headphones, adjust the volume to lower levels.

Speak with your main care provider when you think that you are having problems with your hearing.