Suggestions for Healthy Living
from Grace Church Parish Nurses

February 2009

Health Tip

A Close Look at Eye Exams

Fighting Brain Drain

    -Tips from the Mayo Clinic Embody Health, provided by the     ELCA

November 2008 

Blood pressures will be taken by parish nurse, Audrey H,
on Sunday, November 9, at 8:30 am in the kitchen.

Blood Sugar Basics

Blood sugar tests measure how well your body processes sugar, also known as glucose. Persistently high glucose levels indicate diabetes.

A fasting blood sugar test measures the amount of sugar in your blood after you go without eating for at least eight hours, usually overnight. A fasting blood sugar level that’s between 70 and 100 milligrams of glucose per deciliter (mg/dl) of blood is considered normal.

You have prediabetes if your fasting blood sugar is between 100 and 125 mg/dl on two separate tests. Prediabetes is a sign that you’re at high risk of developing diabetes, and you need to control your glucose with diet and exercise.

If your fasting blood sugar is 126 mg/dl or higher on two separate tests, you likely have diabetes. If your blood sugar level is higher than 200 mg/dl and you have signs or symptoms of diabetes, a second test may not be needed.

Talk with your doctor and consider getting tested for diabetes by age 45—or earlier if you’re at increased risk of the condition. Risk factors for diabetes include age, obesity and family history of diabetes.

How Depression Harms Your Body

Many people find it difficult to seek treatment for mental health problems. However, if you are depressed, it’s important to realize it can affect more than your mood. It can impact your body, too. Here’s how:

· In the heart, depression may be associated with abnormal heart rhythms, increased blood pressure and faster blood clotting.

· In the liver, it can elevate cholesterol levels.

· In the adrenal glands, depression may result in chronically elevated levels of stress hormones.

· In the pancreas, it can elevate insulin levels.

· In the brain, depression can lead to unhealthy lifestyle choices, such as poor diet or lack of exercise.

These physical changes, in turn, can contribute to other health problems—type 2 diabetes and heart disease, among others.

If you think you might be depressed, it’s important to talk to your doctor or a licensed mental health provider about it. Your mental health and your physical health depend on it.

Mayo Clinic Embody Health Newsletter—provided by the

ELCA

October 2008

Blood pressures will be taken by Lynn A, October parish nurse,
in the kitchen following the 7:45 AM service on Sunday, October 12.

Logging Your Health History

You step on a nail, and you're not sure if your tetanus shot is up-to-date. Or you wonder if it's time for your mammogram, but you don't know when you had the last one.

One useful way to keep track of this type of health information is with a personal health record (PHR). As a starting point, your PHR should include:

* Personal identification, including your name and birth date
* Emergency contact information
* Name and contact information of your primary care doctor and any specialists you see regularly
* Health insurance information
* Living wills, advance directives or medical power of attorney
* Organ donor authorization
* Current medications and dosages
* Immunizations and their dates
* Allergies or sensitivities to drugs or materials, such as latex, or food allergies
* Date and results of your last physical, including preventive test results
* Dates of significant illnesses, hospital stays, and surgical procedures
* Eye and dental records
* A synopsis of your exercise routine
* Dietary habits, including any supplements you take
* A synopsis of family medical conditions

Ask your doctor if there's anything else you should include in your PHR.

To obtain your medical records, request copies from your health care provider. Be aware that there may be a fee.

You can maintain your PHR:
* In hard copy form in a file folder
* Electronically, on a computer CD. This method is easy to update and send to your health care provider.
* Through an Internet-based service. One example can be found at www.myphr.com
* In some cases, through your employer, health care provider, or insurance provider.
From Mayo Clinic, Embody Health-provided by the ELCA

September 2008

Parish Nurse for September is Mary T. Blood pressures will be taken in the kitchen following the 7:45am service on Sunday, September 14.

Health Tips

From recent issues of Mayo Clinic’s “EmbodyHealth”—provided by the ELCA

The changing face of supplements

If you think you see more dietary supplements lining store shelves, you’re right. Since 1994, U.S. dietary supplement sales have grown sevenfold, from $4 billion to about $21 billion annually. Consumers buy items such as vitamins, herbs and other supplements in hopes of preventing health problems, enhancing performance or energy, or treating a medical condition.

Increasingly, supplements are offered as treatment for specific health concerns. So-called condition-specific supplements—ones aimed to treat specific medical problems—make up the fastest growing segment of the U.S. dietary supplement industry. Menopause, arthritis, osteoporosis, frequent cold or flu, and memory enhancement top the list of conditions that supplement manufacturers are striving to help treat, according to a study published in Nutrition Today.

To help insure the quality of supplements, the Food and Drug Administration is phasing in regulations that require supplement makers to evaluate what’s in their products to prevent the wrong ingredients—or too much or too little of an ingredient—from making it to store shelves. This ruling also aims to prevent contamination and improper packaging and labeling. All supplement makers must comply by 2010.

Having high-quality supplements available to consumers is just one piece of the puzzle. You still need to know the risks and benefits of any supplement before taking it. This means doing your homework and learning all you can about any supplement you’re considering.

20—second stress stopper

On a busy day, you may not have much time for a stress break. When that’s the case, try this 20-second breathing exercise throughout the day to help keep your stress level in check.

1. Inhale through your nose to a count of 10. As you inhale, your upper abdomen should expand—not just your chest.

2. Exhale slowly and completely, to a count of 10.

Repeat five to 10 times. Try to do this several times every day, even when you’re not feeling stressed.

 August 2008

The parish nurse for August is Beverly M.

Blood pressures will be taken after the 7:45 am service
in the kitchen the second Sunday of the month. (August 10)

Tame your tension headache

Researchers believe that tension-type headaches are likely caused by changes among certain brain chemicals. Factors that may trigger these changes include:

· Stress

· Depression

· Anxiety

· Lack of sleep or changes to sleep routine

· Skipping meals

· Poor posture

· Working in an awkward position or holding one position for a long time

· Lack of exercise

· Hormonal changes related to menstruation, pregnancy, menopause or hormone replacement therapy

· Medications used for other health problems, such as high blood pressure or depression

· Overuse of headache medication

To help prevent tension headaches, try these tips.

· Avoid excess caffeine

· Eat healthy foods. And don’t skip meals, especially breakfast.

· Stay physically active. Regular aerobic exercise, such as walking or biking, is especially important

· Follow a regular sleep schedule, even on weekends.

· Reduce stress by planning ahead and organizing your day. Consider enrolling in a stress management program.

· Learn a relaxation technique, such as deep breathing or biofeedback.

· Improve your posture. When standing, hold your shoulders back and your head high. When sitting, make sure your thighs are parallel to the ground. Don’t slump your head forward.

If self-care doesn’t help, talk to your doctor about your headaches.

—Mayo Clinic—EmbodyHealth—provided by the ELCA—June 2008

July 2008

The parish nurse for July is Cindy S.

Blood pressures will be taken after the 7:45 am service in the kitchen the second Sunday of the month. (July 13)

NUTRITION FOR YOUR BONES

Whether you’re young or old, male or female, calcium is essential for your body. Children need calcium for the growth and development of their bones and teeth. Adults need calcium for maintaining bone structure. How can you be sure you’re getting enough? Milk and foods made from milk are the richest source of calcium. In fact, just 1 cup of milk—whether skim, low-fat or whole—provides your body with 300 milligrams (mg) of calcium.

Other good sources of calcium include:

· Low-fat yogurt

· Low-fat cheeses

· Salmon or sardines, canned with bones

· Rhubarb

· Spinach

· Turnip greens

· Dried figs

· Soy milk or tofu with added calcium

· Almonds

· Low-fat ice cream and puddings

If you’re not getting enough calcium in your diet, try these helpful hints.

· Sprinkle low-fat shredded cheese on vegetables or soups

· Use low-fat milk in your oatmeal or other hot cereal

· Add low-fat milk to your coffee or tea

· Use low-fat yogurt instead of mayonnaise in recipes

· Add dry milk powder or evaporated milk to mashed potatoes, soups and casseroles

· Drink juices and eat cereals fortified with calcium

· Ask your doctor about taking calcium supplements

Be sure your diet also includes an adequate amount of Vitamin D, which aids in the absorption of calcium. Experts currently suggest that a daily intake of 800 international units (IUs) would be beneficial for most people.

Daily calcium recommendations:

age 1-3—500 mg. 4-8—800 mg. 9-18 –1300 mg.

June 2008

Banish Back Pain

There are many steps you can take to help prevent back pain.

· Exercise—low impact aerobic activity combined with abdominal and back muscle exercises, such as Pilates and yoga, can improve strength and support for your back.

· Maintain good posture.

· Practice proper lifting techniques. Bend your knees so that your arms are level with the object you want to lift.

· Take precautions to reduce falls.

· Manage the stress in your life.

· Avoid holding the telephone with your shoulder.

· Use chairs that support your lower back.

· When using a computer, make sure the monitor, keyboard and desk are positioned to support, not strain, your back.

· Sleep on a medium-firm mattress.

· Maintain a healthy weight.

How to Keep Kids in Motion

With summer just around the corner, how will your kids be spending their free time? Help keep them active—and away from video games and TV marathons—with these tips:

· Set a good example. Exercise yourself.

· Limit screen time—limit TV, video, computer, to no more than one or two hours a day.

· Start a family-friendly fitness routine. Every night after dinner, for instance, take a family walk or play a game of backyard kickball.

· Get creative. Set up an obstacle course in your backyard, start an impromptu game of tag, play a family game of kickball, or get out the jump-rope and ask your child to teach you some jumping rhythms.

· Maintain electronic-free zones and times. For instance, you might decide that your child can’t be on the computer before breakfast.

· Sign up for a seasonal activity. Soccer, swimming lessons and baseball are popular in the summer.

· Learn something new. Try a new sport—such as in-line skating or skateboarding—with your child. (But don’t forget your helmet and other protective gear!)

May 2008

Brenda B is parish nurse for the month of May. Blood pressures will be taken the second Sunday of the month, May 11, at about 8:30 am—this is Pentecost, and there will be one service that day—10:30 am—Projects and confirmand recognition will begin around 9 am in Fell. Hall.

HEALTH TIPS

Walking is a simple exercise that improves your heart health and can help you maintain your balance. It also has many other benefits to keep you in good health or to improve your health. But to do so safely requires proper posture. To take walking in stride:
Keep your head up and look forward. Keep your back and neck as straight as possible and your chin parallel to the ground.
Relax your neck, shoulders, back and hands. Shrug your shoulders. and then let them drop. Let your shoulders move naturally and freely.
Swing your arms back and forth, not across the body. Keep elbows bent at 90 degrees, which allows for a more powerful arm swing. Don’t make a fist with your hand—a tightly clenched fist can raise blood pressure.
Tighten your abdominal muscles slightly and tuck in your pelvis.
Walk smoothly. Roll your foot from heel to toe rather than allowing your heels to crash to the ground. Wear comfortable walking shoes.

Prevent heel pain: A condition called plantar fasciltis is the most common cause of it. The condition is caused by inflammation of the tissue along the bottom of your foot—the plantar fascia—that connects your heel bone to your toes. Fortunately, for most people, there are some simple ways to prevent plantar fascia:
Maintain a healthy weight. This minimizes the stress on your heel.
Buy shoes with a low to moderate heel, good arch support and shock absorbency. Avoid stilettos and flats.
Don’t go barefoot, especially on hard surfaces.
Replace your old athletic shoes before they stop supporting your feet. If you’re a runner, buy new shoes about every 400 miles.
Warm up before starting any athletic activity or sport. Start any new exercise program slowly.
Stretch after a workout such as walking or running by standing with the balls of your feet at the edge of a step, and gently lower your body until you feel a gentle stretch in your calf and heel.
Before you get out of bed in the morning, stretch your calf muscles, arch your Achilles tendon by reaching for your toes and gently flexing your feet. Pull the top of the foot toward the front of the leg. This helps reverse the tightening of the plantar fascia that can occur overnight.

Tips are from the March 2008 Mayo Clinic Embody Health, provided by the ELCA

March 2008

Attitude, behavior & heart disease (for men)

For men, as for women, heart disease is the No. 1 health threat. But men tend to develop heart disease earlier in life than do women.

Men also can differ in their risk factors. For example, men often carry extra weight around the abdomen rather than in the hips and thighs. This is associated with an increased risk of heart disease.

Behavior also may play a role. According to the Centers for Disease Control and Prevention, men are more likely to smoke, drink, take risks and behave aggressively. Researchers say that these activities may lead to serious diseases, including heart disease.

Stress, anger and borderline high blood pressure can be a hazardous combination for men. Recent research suggests that men with a generally negative, hostile attitude have a higher risk of heart disease. For your heart’s sake, keep a careful eye on your overall health.

Subtle signs of heart disease (for women)

Women, hear this. Your risk of dying of heart disease is one in four.

Furthermore, the signs and symptoms of a heart attack may differ for men and women. While most women have some type of chest discomfort, it might not be their most noticeable symptom. For women, chest pain or shortness of breath may be accompanied by several of the following:

· Abdominal pain or discomfort or nausea

· Pain between the shoulder blades, in the jaw or arms

· Palpitations or a racing heartbeat

· Unusual fatigue

Often, the heart has been damaged by the time a woman goes to the doctor because she didn’t associate the less obvious symptoms with a heart attack.

Reduce your risk of heart disease by heeding warning signs and adopting a healthy lifestyle. For women, it’s especially important to avoid smoking, limit alcohol intake to no more than one drink per day; and exercise. This is important mentally and physically. Studies show that regular exercise can improve mood.

For both men and women, heart disease risk is increased by

· High cholesterol

· High blood pressure

· Smoking

· Diabetes

· Family History

· Age

· Obesity

· Chronic stress

Heart attack warning signs include:

· Shortness of breath

· Chest discomfort, pressure or pain that lasts more than a few minutes

· Discomfort in other areas of the upper body

· Nausea, lightheadedness or a cold sweat

To help prevent heart disease:

· Exercise regularly

· Maintain a healthy weight

· Adopt a heart-healthy diet

· Get adequate sleep

· Avoid tobacco, including secondhand smoke

· Know your personal heart disease risk factors, and work with your doctor to reduce them.

—From Mayo Clinic—Embody Heath—February 2008—provided by the ELCA

January 2008

Mary T is parish nurse for January. She will be taking blood pressures at 8:30 am in the kitchen on Sunday, January 13.

Mental Illness

Mental illnesses are medical illnesses that can often profoundly disrupt a person's thinking, feeling, mood, and ability to relate to others. Mental illnesses include such illnesses as bipolar disorder, schizophrenia, major depression, obsessive-compulsive disorder, anxiety disorders including post-traumatic stress disorder, and other severe and persistent mental illnesses.

Mental illnesses can affect anyone; they are not the result of personal weakness, lack of character, or poor upbringing.

Here are some important facts:

* Mental illnesses fall along a continuum of severity. According to the most recent prevalence information, in the US today approximately 26.2% of adults 18 and over struggle with a diagnosable psychiatric condition in a given year.

* The most serious and disabling conditions affect about 6%-or one in 17-adults and 9-13% of children in the U.S. Half of all lifetime conditions of mental illness start by age 14 years, and three-fourths by age 24 years.

* Mental illnesses are the leading cause of disability in North America, Europe and, increasingly, the world. By 2020, major depressive illness will be the leading cause of disability in the world for women and children.

* Mental illnesses strike individuals in the prime of their lives, often during adolescence and young adulthood. All ages are susceptible, but the young and the old are especially vulnerable.

* Without treatment, the consequences of mental illness for the individual and society are staggering: unnecessary disability, unemployment, substance abuse, homelessness, inappropriate incarceration, and sui