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

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.

It is not necessarily “good” or “bad” to eat before practice or a game – it really depends on what and when you have eaten that day.

Ideally you would like to eat so you’ve energy, but you do not want to eat so that you feel too full and/or experience discomfort. It is a matter of balance.

Studies show that consuming before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

Generally, a snack taken before an activity will help fuel you for that practice or game (based on how long the sport lasts), and help you from becoming over hungry after the workout.

That being said, consider the following

• It normally takes our bodies about three or four hours to digest a moderate sized meal and about one or two hours to process a light snack (these numbers depend a lot on the kind of food you’re consuming, not to mention your very own metabolic rate).

It’s a good idea to allow some time for digestion before any strenuous activity.

• If you’ve practice or a game late in the afternoon, eat breakfast and lunch. Include plenty of complex carbohydrates, such as whole grain cereals, fruit, and vegetables.

These replace muscle glycogen (our bodies’ storage form of carbohydrates), and are important, specifically if you exercise every day.

Without replacing glycogen, your muscles will feel weak and performance may suffer.

• Don’t forget to keep well hydrated. Our muscles are approximately 70 percent water and dehydrated muscles perform poorly, too. Drink water throughout the day.

• One meal or one snack isn’t going to make up for a generally unhealthful lifestyle. Eating well assists contribute nutrients your body needs on a continual basis. Apply some of these suggestions regularly.

Pick primarily whole grains, fruit, veggies, lean meats, and low-fat dairy. Drink plenty of fluids all the time – it is really important to replace losses from exercise.

Don’t go longer than 4 hours without consuming, and plan healthy or energy boosting snacks in-between bigger meals.

Snack ideas for pre-game or pre-practice

• fruit (e.g., bananas, oranges, apples, or grapes)

• fruit juices

• unsalted crackers

• graham crackers

• bagels

• non- or low-fat yogurt

• pretzels (preferably with little or no salt)

• low-fat soup, like vegetable

High in carbohydrates, these foods are quickly digested and absorbed. Finish eating at least one hour before your practice. Foods high in fat, protein, and fiber take longer to digest and may cause discomfort.

Experiment with various options. and avoid trying a new food before a competitive event… just in case.

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.

Although it may seem like perfect bodies are everywhere, what you see isn’t always what you get. The majority of  ads featuring toned supermodels with flawless skin are the work of talented artists using computer technology to alter and reshape bodies to an unrealistic ideal.

This airbrushed body type may realistically be achievable for a fragment of the population. In reality, a “perfect body” is merely a technological illusion for most of us.

Before making a decision about getting liposuction, you might also want to peruse Liposuction – Permanent fat removal?

Have you spent time thinking about what keeps you from accepting your body the way it currently looks?

Is your envisioned shape and size realistic? Do you have family members with similar body shapes? When you find this to be the case, it might be easier to accept your body as a part of who you are.

Attempt to shift the focus from the shape of your thighs to what they can do for you respecting strength, movement, flexibility, pleasure, and other invaluable functions and sensations.

Women generally carry their weight in their hips and thighs and for many; it is challenging to lose weight in these areas.

Although strength training exercises will help tone and shape your legs, spot decling fat just isn’t physiologically possible.

An increase in physical activity combined with a decrease in calories consumed ought to help you slowly and gradually lose some fat and build muscle tone.

Yes, the old standbys – eating well and exercising – are two ways to help stay healthy and feel good about ourselves. Mypyramid.gov provides some useful resources on both sound nutrition and exercise.

Consider consulting with a registered dietitian or nutritionist for a “nutritional check-up” to make certain you are getting all the necessary nutrients in the proper amounts.

Next, consider including cardiovascular and resistance exercise in your fitness plan.

Resistance training needs to incorporate all muscle groups for the development and maintenance of lean body tissue.

These exercises assists strengthen bones and muscles, and keeps your metabolism hummin’.

Cardiovascular exercise provides numerous health benefits, including an increase in energy expenditure.

A licensed personal trainer, available in most campus and community fitness facilities, may assist you with proper techniques for both kinds of activity.

Realistic objectives, some self-acceptance, and a little guidance might keep you moving in the right direction to becoming a superstar in the swimsuit and your own skin!

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.

Staying well-hydrated is extremelyimportant for an active athlete.

It’s excellent that you would like to make staying hydrated as easy and healthy for your body as possible. In this case though, you are in luck – health and preference coincide!

In a happy coincidence of what feels good and what’s good for you, it’s actually cold water that’s recommended when exercising vigorously.

During intense physical activity, the body’s core temperature rises above the normal 98.6.F (37.C). Drinking cool water decreases the body’s temperature and assists it settle back to its normal range.

Studies have also shown that cold water 41.F (5.C) is absorbed more quickly from the stomach than warm, abating dehydration and permitting you to play harder and enjoy your game of soccer even more.

Sweating also helps to lower the body’s temperature, but through sweating we lose a lot of water, so it’s important to keep drinking.

The body is smart and often craves what it needs. That doesn’t mean you should have an ice cream sundae every time you get a hankering, but in this case, cold water is what you want and cold water is what your body uses best.

That said, if the only water around is warm, or if some prefer it warm, that is ok too. the main point is – listen to your body, stay hydrated, and have fun!

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.

There are plenty of things you are able to do to help reduce unwanted flabbiness and be on your way to stronger, well-toned arms. First and foremost, a sound, well balanced eating plan is a excellent first step toward trimming body fat.

When you’re uncertain about what to eat, consider meeting with a dietitian to find out about proper nutrition and develop your own food plan.

Once you have planned your eating routine, the next step is to coordinate your exercise. It is generally recommended to have some activity in the life most days of the week.

Aim for at least thirty minutes of moderate intensity exercise at least three times a week. When you are not at this level yet, begin slowly and work up to it gradually.

Examples of moderate intensity cardiovascular activity include walking at a brisk pace, skating, jogging, cycling, etc. You should break a sweat and be able to reasonably hold a conversation.

Both strength training and cardiovascular exercise are advised to improve yourlevel of fitness. Positive results are best seen when both are included in training.

Do not forget, though, that strength training will help you tone, but it won’t rid your body of excess fat in a specific area, for instance, on your arms.

For strengthening and toning your arms, there are lots of exercises you can do. If you don’t have access to a health club you could do the following exercises just about anywhere

Pushups are a classic exercise which work the triceps (back of the arm which often jiggles when we wave to someone), chest, and shoulders.

You could modify the traditional push up by putting one or both knees on the floor rather than straightening them behind you. This exercise might also be performed against a wall. Place your hands on a wall and push your upper body away.

Make sure to work up to three sets of fifteen repetitions. Challenge yourself, but do only what you can to begin.

Bicep curls can strengthen the biceps (front muscle of the upper arm which is the opposing muscle to the triceps). If you’re at home, take two 32-ounce bottles (filled with water) and place one in each hand.

With your knees slightly bent, tummy tucked, back straight, and elbows kept close to your sides, raise and lower the bottles at a moderate pace.

Do three sets of fifteen repetitions, or what you can. Don’t forget to progress slowly and gradually, because you do not want to stress your joints or injure your muscles.

Another way to tone arms and build strength is to participate in arm-specific sports, like rowing, racquetball, tennis, or boxing. These activities incorporate cardiovascular work and strength training.

There are quite a few other exercises and activities you can do. A varied routine constantly challenges the body. For more arm-specific exercises, speak with a qualified personal trainer.

Regardless of your approach, it’s always a good idea to speak with your health care provider before starting a new exercise and/or consuming plan.

The relationship you’ve with your provider can bring insight into any issues that may impact the ability to reach your goals.

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.

The best time to exercise is the time that’s right for you. Morning workout routines really get some people going, release endorphins, and also boost mood.

If you enjoy beginning your day with a workout, or find that it is the only time you can fit it into your schedule, stick with it. Others find afternoon or evening workouts productive and stress-relieving.

When we wake up, our body temperature and blood sugar levels are low, so our muscles are not as “loose” as later in the day.

In a perfect world, our muscles are warmer and fueled by a few meals (hopefully) later, well after we awake.

There is not really a “simple” answer to your second query. It’ll be helpful, though, to ask yourself the following questions – How hard do you workout (intensity)?

How long are your sessions (duration)? What are your exercise activities? How soon after you awake do you begin exercising? Your answers are important in determining what might enhance your performance.

For many individuals , exercising with no fuel (food) beforehand may cause lightheadedness, dizziness, and early fatigue. Research shows that eating before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

If you have three hours until your workout, have a normal breakfast. However, if you are going straight to a workout after waking up, here are several suggestions

• When your workout session is less than an hour, just snack on any foods that are easy to digest, such as bread, crackers, or a banana.

• If your session is one hour or longer, get up a little earlier and have something small to eat – perhaps around 250 to 300 calories – such as toast and fruit or a small bowl of cereal and skim milk.

• Drinking some water before and during exercise is important for hydration.

When you eat before exercising, be certain you allow your body some time to digest and absorb the food. During digestion, our bodies send blood to the stomach to help out with this process.

When we exercise, our muscles need the blood flow, so our stomach becomes a second class citizen and digestion is slowed. If too much food is in the stomach while we’re exercising, we could be uncomfortable.

Also take into account the kind of food you eat and the activities you do. Some individuals tolerate liquids more easily because they leave the stomach more rapidly than solid food.

Some exercisers, like runners, for example, would prefer not to have the internal “sloshing” around that liquids may cause.

General guidelines for consuming before exercising are

• Three or four hours before exercising, a big meal is fine (600 calories or more).

• Two or three hours beforehand, a smaller meal is suitable (400 to 500 calories).

• One or two hours before, a liquid meal is appropriate (300 to 400 calories).

• With less than one hour, a small snack will do (200 to 300 calories).

In addition, individuals tolerate foods differently, and the composition of the food matters.

Fats stay in the stomach longest, followed by protein and high fiber carbohydrate, then low fiber complex carbohydrates, and lastly simple sugars, which are absorbed fastest.

Sugary foods, such as sodas and candy, are absorbed rapidly by the body and produce a sugar high within an hour of a workout. Along with a quick “sugar high” comes a quick “sugar low.”

People who eat sugar 15 to 30 minutes before exercising may experience a “low,” with lightheadedness and fatigue, during their workout.

If you feel that you  must have juice or some sugary snack before exercising, have it only five or ten minutes prior to deciding to start.

This way, there isn’t enough time for your body to secrete insulin, a hormone which lowers blood sugar, causing fatiguing symptoms.

Since everybody reacts differently, try various strategies to determine what helps you the most. No matter what, drink water before, during, and after exercise.

And, have breakfast afterwards, in particular if you have not had anything to eat earlier, since this will replace glycogen stores and will keep you going all morning long.