Suggestions for Healthy Living
from Grace Church Parish Nurses

 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 suicide. The economic cost of untreated mental illness is more than $100 billion each year in the U.S.

* The best treatments for serious mental illnesses today are highly effective; between 70 and 90% of individuals have significant reduction of symptoms and improved quality of life with a combination of pharmacological and psychosocial treatments and supports.

* Early identification and treatment is of vital importance. By getting people the treatment they need early; recovery is possible.

-National Alliance on Mental Illness

December 2007

Exercise: Before or after holiday meals?

It turns out, lacing up your walking shoes either before or shortly after your holiday meals is a good idea. Just one walk can help to protect your heart and blood vessels from the effects of a fatty feast.
L
Large holiday meals have been shown to raise triglyceride levels, a type of fat in your blood. High triglyceride levels can raise your risk of heart disease. Walking or other physical activities can lower your triglyceride levels and may decrease your risk of heart disease. Researchers say that exercise done between 16 hours before and 1 1/2 hours after a large meal can help to prevent triglyceride levels from rising too high.
Activities that can be done before or after your holiday meals might include walking, biking or dancing. To prevent an upset stomach after you eat, schedule any strenuous activities, such as long-distance running, before large meals.

Is Mental Health Inherited?

Knowing your family's mental health history can help you monitor your own risks. If there's a history of alcohol abuse, for example, you can be aware that you're at increased risk of developing alcohol problems. A family history of a mental health disorder doesn't mean you'll be affected by it. Both genes and environment are thought to influence mental health. However, you may be at greater risk if:
* You have a parent or sibling (first degree relative) with certain mental disorders.
* Several family members have the disorder, which may indicate that the family carries the genes for it.
* Your relative(s) developed the disorder at a young age. For instance, the risk of major depression increases if a family member developed it as a child or a teen.
* Your relative(s) has a more severe form of the disorder.
* The disorder affects a person of your sex. For example, autism is three to four times higher in males than in females.

Share your family's mental health history with your doctor so that he or she can help you address your risks.

Mental health disorders with a family-related risk include:

alcoholism bipolar disorder
anxiety early-onset Alzheimer's disease
attention-deficit/hyperactivity disorder major depression and other mood disorders
autism Schizophrenia

(Above articles from Mayo Clinic EmbodyHealth--provided by the ELCA)

July 2007
Health Tips

Can diet reduce inflammation?
Inflammation is commonly linked with arthritis. But research has shown it's also a part of heart disease, dementia, cancer and other diseases.

The foods you eat can affect your body's level of inflammation. And while there isn't a lot of evidence that reducing inflammation through diet directly decreases disease, many people try anti-inflammatory diets as part of an overall health strategy. Here's what the research says.

Reduce your weight. Doctors can detect inflammation by measuring the levels of C-reactive protein (CRP) in the blood. Weight loss, especially around the midsection, reduces CRP levels.

Include omega-3 fatty acids. Research shows that omega-3 fatty acids can reduce inflammation and help prevent certain chronic diseases, such as heart disease and arthritis. Omega-3 fatty acids are found in cold-water fish such as salmon, halibut, sardines, and herring. They're also found in vegetable oils such as flaxseed, canola and walnut.

Choose your carbohydrates carefully. Processed carbohydrate foods such as white bread, sugary drinks, and candy increase blood sugar levels quickly. Diets containing too many of these foods have been associated with increased levels of CRP and inflammation. One study found that women who ate foods that raised their blood sugar quickly had twice as much inflammation as those who ate less of these items.

What Color is your salad?
Cabbage and some lettuce varieties are high in vitamin C. But darker greens offer added nutrition. Kale, for example, has a high amount of calcium and iron. Romaine and loose-leaf lettuce include 5 to 6 times more vitamin C-and 5 to 10 times more vitamin A-than does iceberg lettuce, and romaine is also a good source of folate. Some greens-such as cabbage and collards-may even help fight cancer.

Remember to properly wash your greens, and wash hands thoroughly before handling produce. Rinse greens under cold running water before using them, not before storing them-except with lettuce. Rinsing lettuce before storage can help maintain crispness. Cover and refrigerate cut or cooked fresh vegetables within two hours.

-Tips from Mayo Clinic Embody Health-
provided by the Evangelical Lutheran Church in America-May 2007

April 2007

Follow the Road to Emmaus (Luke 24:13-49)
and Find Balance
April 8-May 26, 2007
"Oh, how foolish you are, and how slow of heart to believe all that the prophets have declared!" (Luke 24:25)

During the seven weeks of Easter, let's all take time to walk, and assess our physical, emotional, intellectual, social/interpersonal, vocational and spiritual wellness. This is a message that our church staff has received from the Pension Board of the Evangelical Lutheran Church in America, which oversees health claims for pastors and other staff serving the church. We are sharing this message and wellness campaign with you.

The Wellness Coordinator of the ELCA, Tammy Devine, has written "Let us not be 'foolish and slow of heart.' ELCA health claims reveal that leaders of the church are not well. They have not heeded the repeated warnings both from church and society. They are out of shape physically, emotionally, and spiritually. They have not treated their bodies as a temple of the Holy Spirit. They have chosen to push, exhaust, stress, over-extend, multi-task, and control-and not depend on God." She says, "we are all guilty and we are all forgiven! As Easter people, let us claim the strength that the Holy Spirit has poured out upon each of us in our Baptism. Let us seek, step by step, a centered, balanced life-physically, emotionally, intellectually, socially, spiritually and vocationally. Let us claim the love of God through Christ in our lives and know that Christ walks with us every step of the way."

This Easter Season walking and wellness campaign is based on Luke 24:13-49, the story of the Road to Emmaus. The campaign asks us to reflect on different dimensions of this story as we walk daily during the coming seven weeks of Easter. We can set our own walking distance and plan to gradually increase it from week to week. Each week focuses on a different aspect of wellness - physical well-being, emotional well-being, intellectual well-being, social well-being, spiritual well-being, vocational well-being, and the last week: "where do you need balance?"

Materials have been taken from www.elcabop.org-we have photocopied it at the office; and you can pick the materials up there; or find it in the narthex or on the table at the entrance to the Chapel.

Or click here and print the materials for yourself!

HEALTH TIP
Straight Talk on the Heart

In terms of heart disease prevention, it's helpful to know the medical terms for the symptoms and testing your doctor may use.

Angina-Chest pain, pressure or tightness, due to low or no blood flow to the heart. Can occur during increased physical activity or times of emotional stress.

Anglogram-A series of x-rays (taken after dye injection) showing blood flow blockages and narrowing inside vessels. Useful and accurate test in diagnosing heart problems.

Creative protein (CRP) - A protein in your blood. A high level is a marker for inflammation that has been tied to coronary artery disease. CRP screening may be recommended if you're at known risk of heart disease.

Electrocardiogram (ECG or EKG) - A recording of electrical activity of heart-beats. An ECG shows your doctor whether your heart's electrical system is working normally.

Lipids-Fats, including HDL, LDL, and triglycerides, in your bloodstream that become a part of each of your cells. They fuel your body, but high levels of some lipids raise heart attack risk.

High-density lipoprotein (HDL) - "Good" cholesterol that carries bad fats from your bloodstream. Levels of 60 milligrams per deciliter (mg/dl) or higher protect your heart. The higher your HLD, the better.

Low-density lipoprotein (LDL) - "Bad" cholesterol that damages artery walls, decreasing your heart's blood supply. Aim for a level less than 100 mg/dl. Diet, exercise or medications can lower LDL levels. The lower your LDL, the better.

Triglycerides-A fat found in foods and in your bloodstream that turns into body fat. High triglycerides may mean you're eating more calories than you burn. Keep your level under 150 mg/dl.

February 2007-Mayo Clinic Embody Health-provided by ELCA

February 2007

HEALTH TIP
10 Foods to Favor

Your body needs the right foods to produce energy and prevent illness. For better health, try these nutrition-packed foods.

1. Berries, including blueberries, blackberries, raspberries and strawberries, are rich in antioxidants that may help lower cancer and cardiovascular disease risk.
2. Fatty fish, such as salmon, white albacore tuna, trout, herring and sardines are rich in omega-3 fatty acids, which may protect against heart disease.
3. Tomatoes, whether in a salad or in a sauce, contain the antioxidant lycopene. Studies indicate that lycopene may lower your risk of heart disease, prostate cancer, and possibly other types of cancer.
4. Fat-free dairy products, such as skim milk, provide calcium and vitamin D. These nutrients help prevent osteoporosis, high blood pressure, stroke and colon cancer.
5. Green tea is a major source of phytochemicals and may help prevent some cancers as well as heart disease.
6. Nuts, such as walnuts or almonds, are another source of omega-3 fatty acids and other nutrients. They may reduce your risk of heart disease. Because nuts are high in calories, limit your serving size to 1 ounce, about 22 almonds.
7. Cruciferous vegetables, including broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale, provide naturally occurring phytochemicals. These phytochemicals are plant chemicals that may reduce your risk of colorectal and other cancers.
8. Soy included in your diet may help reduce your risk of cardiovascular disease if it replaces red meat and other high-fat choices. Try a soy burger or roasted soy nuts, or add tofu to stir fries and fruit smoothies.
9. Dried beans, such as kidney, black, white, red and pinto beans, are excellent sources of low-fat protein that can be added to chili, stew, burritos, and soups.
10. Whole grains, including brown rice, whole-wheat pasta, 100% whole-grain bread and oatmeal, may help you feel satisfied with fewer calories, because they are high in fiber. Eating whole grains may also lower your risk of cardiovascular disease, type 2 diabetes, and cancer.

January 2007

Type 2 Diabetes.
Diabetes is becoming more common in the United States. We all should be aware of the symptoms for this disease because early treatment can prevent, or prolong the development of serious complications. There are two main types of diabetes, type 1, which accounts for 5-10% of all diagnosed cases of diabetes and type 2, accounting for the remaining 90-95% of diabetes. This health tip will deal with type 2 diabetes since that is the most prevalent. Symptoms include
· Excessive thirst
· Frequent urination
· Sudden vision changes
· Tingling or numbness in hands or feet
· Feeling very tired much of the time
· Sores that are slow to heal.

Risk factors include older age, obesity, family history of diabetes, prior history of gestational diabetes (diabetes during pregnancy), physical inactivity, and ethnicity. About 80% of people with type 2 diabetes are overweight, and it is being diagnosed increasingly in children and adolescents.

Healthy eating, physical activity, and blood glucose testing are the basic therapies for type 2 diabetes. In addition, people with type 2 diabetes may require oral medication, insulin, or both to control their blood glucose levels.

People with diabetes must take responsibility for their day-to-day care, and keep blood glucose levels from going too low or too high.

Diabetes is associated with long-term complications that affect almost every part of the body. The disease often leads to blindness, heart and blood vessel
disease, stroke, kidney failure, amputations and nerve damage. Uncontrolled diabetes can complicate pregnancy, and birth defects are more common in
babies born to women with diabetes.

People with diabetes should see a health care provider who will monitor their diabetes control and help them to manage their diabetes. In addition, people with diabetes may see endocrinologists, who may specialize in diabetes care; ophthalmologists for eye examinations, podiatrists for routine foot care, and dietitians and diabetes educators who teach the skills needed for daily diabetes management.

December 2006

HEALTH TIPS
Mayo Clinic HealthQuest-answers for healthier living,
provided by the ELCA

Dodging the Common Cold

To prevent or slow the spread of the common cold in your household, take these common-sense precautions.

* Wash your hands frequently and teach children in your home to do the same. Dry with a paper towel instead of a shared cloth towel. When water isn't available, use an alcohol-based hand sanitizer.
* Keep your hands away from your face. Cold viruses on your hands can easily enter your body through your eyes or nose.
* Clean commonly-touched surfaces, such as doorknobs and telephones, with a disinfectant. If your child has a cold, wash or disinfect his or her toys after play.
* Always sneeze or cough into tissues. Discard used tissues right away.
* Don't share drinking glasses or utensils with other family members.

Physical Signs of Depression

You may think of depression as having only psychological symptoms, such as depressed mood, lack of interest in life, or feelings of guilt. But it may manifest itself in physical symptoms, such as:

* Sleep problems such as not being able to fall asleep, waking up for two hours in the middle of the night, waking up at 4 a.m. and not being able to go back to sleep (conversely, you may sleep too much (10-12 hours).
* Fatigue
* Increased appetite and weight gain, or reduced appetite and weight loss.
* Slowed body movements or feeling agitated or anxious all day.
* Gastrointestinal problems, such as indigestion, constipation or diarrhea.
* Vague and chronic aches and pains and muscle tightness.
* Sexual functioning problems, such as lack of sexual drive or interest.

Because many people aren't aware that physical problems can be a sign of a mental health condition, they don't seek treatment promptly. This, in turn, increases the chances that the problem will become chronic. Depression is treatable-if you have physical signs or symptoms of depression that haven't been otherwise explained, please visit your doctor.

November, 2006

REFORMATION DAY-OCTOBER 31
"This life, therefore, is not godliness but the process of becoming
godly, not health but getting well, not being but becoming, not
rest but exercise. We are not now what we shall be, but we are
on the way. The process is not yet finished, but it is actively going on. This is not the goal, but it is the right road. At present, everything does not gleam and sparkle, but everything is being
cleansed." -Martin Luther
A reflection for Reformation Day (October 31) by Tammy Devine, Diaconal Minister and ELCA Wellness Coordinator.

Reformer, listener, change agent. All of these terms describe Martin Luther, whose active, engaging and questioning faith equipped him to step out with a bold view of reform.

We live in a complacent, inactive society, yet we are distracted and exhausted by the pace of it. Our heritage is a reminder that we are reformers. The waters of baptism empower us to be countercultural. It's time for reformation! Live as a new creation in Christ by sharing your faith, being a good steward of your God-given gifts for vocational well-being. Nurture your mind and your relationships. Seek forgiveness and grow in your relationship with God.

Celebrate your faith as you move forward on your journey to wellness. God promises to walk with you every step of the way-boldly, into reformation!

DO I NEED TO GET A FLU SHOT EVERY YEAR?
Yes! You need an annual flu shot because the vaccine changes from year to year. Influenza viruses mutate so quickly that they can render one season's vaccine ineffective by the next season. A Centers for Disease Control and Prevention advisory committee meets early in the year to estimate which strains of influenza virus will be most prevalent during the upcoming flu season, and the manufacturers produce vaccine based on those recommendations.

It's best to plan to have your annual flu shot in the fall-October or November-so your body has time to develop antibodies against the virus before the flu season hits its peak.
From HealthQuest (Mayo Clinic) - provided by the ELCA

Health Tip
Calcium choices: More than milk

You need calcium for strong bones, healthy muscles and nerve function. But what if you're not a milk drinker? Never fear. There are other foods that provide calcium. Adults need 1,000 to 1,200 milligrams (mg) of calcium a day; 9 to 18 year olds need 1,300 mg; and 4-8 year olds need 800 mg. An 8-ounce glass of milk contains 300 mg of calcium and is fortified with vitamin D, which helps your body use the calcium you take in. Try these foods to help meet your calcium needs.

Food Calcium content (mg)
8 oz. flavored yogurt 315
1 cup fruit juice with added calcium 300
1 cup soy beverage (calcium fortified) 300
1 small taco 220
1 oz. cheddar cheese 200
1/2 cup tofu (calcium fortified) 200
1/2 cup macaroni and cheese 180
1/2 cup collards, cooked 120
1/2 cup spinach, cooked 120
1 slice cheese pizza 115
1/2 cup frozen yogurt or ice cream 100
1/2 cup white beans 80
1 oz. almonds 70
1/2 cup cottage cheese 70

-Mayo Clinic Health Quest, March 2006
________________________________________________

How can I know if I'm at increased risk of breast cancer? -

Your risk of having breast cancer increases as you age. But it's impossible to say why one woman gets it and another doesn't. Few strong risk factors have been identified. That's why screening, such as having mammograms and breast examinations, is important for all women. Simply being a woman is the main known risk factor for breast cancer, although men get it, too. Age is another risk factor. Three-fourths of women diagnosed with breast cancer are older than age 50. If you'd like more information about models used to calculate an individual's risk of breast cancer, go to
www.breastcancerprevention.com.

About 15% to 20% of breast cancers occur in women with some family history of the disease. A strong family history of breast cancer may prompt your doctor to suggest genetic counseling and testing or earlier mammograms.
-Mayo Clinic Health Quest-June 2006

Health Tip
for September

Detecting the Silent Killer

Have you heard of The Silent Killer? It's not a new James Bond movie or Stephen King thriller. It's high blood pressure (hypertension). It's called the silent killer because it usually produces no symptoms. In fact, you can have it for years without knowing it.

Lack of symptoms, however, doesn't mean lack of danger. High blood pressure exerts force on artery walls that can damage many of your body's vital organs. It can lead to stroke, heart attack, kidney failure and eye problems.

The only way to detect high blood pressure is through a blood pressure check, which is quick and painless. It can be done at a doctor's office, a nurse's office, a health fair, or many other places.

A blood pressure reading uses two numbers. The first, or top, number is the systolic pressure. The second, or bottom, is the diastolic pressure. Your blood pressure is considered normal if the numbers are under 120/80 mm Hg. If either number is higher, talk with your doctor about possible lifestyle changes or medication treatments.

Have your blood pressure checked at least once every two years if you have normal blood pressure and no family history of hypertension. If you have been told you've had some elevated blood pressure readings or that you have hypertension, follow your doctor's advice for screening and treatment.

-- June 2006 Mayo Clinic Health Quest,
provided by the Ev. Lutheran Church in America.

Why not have a parish nurse check your blood pressure monthly? The nurses have a record on each person so comparisons from month to month can be made.

Health Tips
From Mayo Clinic HealthQuest (ELCA) -July 2006

Could it be skin cancer?

Monitoring your moles is an important defense against skin cancer. To detect melanoma, the most dangerous form of skin cancer, or other skin cancers, use the A-B-C-D-E skin self-examination guide.

A is for asymmetrical shape. Look for moles with irregular shapes, such as two very different-looking halves.
B is for irregular border. Look for moles with irregular, notched or scalloped borders.
C is for changes in color. Look for growths that have many colors or an uneven distribution of color.
D is for diameter. Look for growths that are larger than about 1/4 inch.
E is for "evolution," a recent addition to the list, means watching for changes in size, shape, color, or texture, as well as itching, tenderness, bleeding, scaliness and pain.
If you're concerned about a mole, take action now. See your doctor or ask for a referral to a dermatologist.

Does swimmer's ear require a doctor's visit?

In most cases, no. Swimmer's ear is an infection that occurs when water doesn't drain from your ear canal. It can cause itching, pain and drainage. If the pain from the infection is mild, and you don't have ear drainage or hearing loss, try these self-care tips. Place a warm-not hot-heating pad over your ear several times a day, for up to 20 minutes a time. Take a pain reliever such as ibuprofen. If your ear pain is severe or doesn't get better, contact your doctor. As a preventive measure, place a few drops of an alcohol-vinegar preparation (half rubbing alcohol, half white vinegar) in your ear after showering or swimming. Over-the-counter ear-water drying drops are also available.

An Active Lifestyle

Leading an active lifestyle can be challenging in today's world, but the many health benefits make it worth the effort. Below are tips for conquering two of the most common barriers to activity: lack of time and fear of injury.

Finding Time
Most of us are constantly on the run between career obligations, family commitments, and household responsibilities. If you can't find a full 30 minutes for exercise, aim for shorter intervals throughout the day.

* Take the stairs instead of an elevator.
* Park your car further from your destination, and walk the rest of the way.
* Go for a walk instead of taking a coffee break.
* Ride your bike or walk to work.
* Build exercise into your family time. Shoot some baskets, ride bikes, or toss a baseball.
* Take on some of the more active chores in your household, like mowing the lawn or walking the dog.

Playing it safe
If you haven't been active for a while, or if you've suffered an injury in the past, you might be hesitant about becoming more active. This is a normal fear, but keep in mind that you can prevent most injuries by using common sense and listening to your body.

* No matter how fit you are, be sure to warm up and cool down for at least 5 to 10 minutes.
* If you haven't been active recently, talk to your doctor before you get started. You'll want to begin slowly, with just enough exercise to get your muscles and joints used to the movement. Then slowly increase the length and intensity of your activity over time.
* If you feel any of the following while you're exercising (or any other time), stop and get help: chest pain or pressure; pain in the arms, neck, or jaw; light-headedness or dizziness; palpitations; nausea; blurred vision; breathlessness; or faintness.

--From the U.S. Dept. of Health and Human Services

Heart Palpitations-What Are They?

Perhaps you've felt your heart race, pound or flutter even though you haven't been exercising. You might have had these sensations in your chest, throat or neck. These are typical descriptions of heart palpitations.

They are often harml