Mehlville Fire Protection District

Men's Wellness

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

Guys, has it been a while since you've seen your doctor? Keep the "s" out of health care - avoid a health scare. Please check into the screenings you might need. Someone somewhere needs you to stay well.

Your blood pressure should be checked every two years starting at age 18. If your blood pressure is over 135/80, request a diabetes screening as well.

Get your cholesterol levels measured starting at age 35 - or as early as age 20 if you have certain risk factors such as tobacco use, obesity, diabetes, high blood pressure or heart disease.

Look into intimate partner concerns. One is HPV (human papillomavirus) and other sexually transmitted infections, which can have long-term health consequences for you and the ones you love. The CDC recommends the HPV vaccine for males 11-21, though it is available through age 26.

Are you age 45 or older? Talk with your doctor about whether taking aspirin might help ward off heart disease.

Are you age 50 or older? Have a screening test for colorectal cancer. Those with a family history of this type of cancer may require earlier screenings.

Prostate cancer screening, such as the PSA test and digital rectal exam, is not recommended, according to the U.S. Preventive Services Task Force.

Get a flu shot annually and receive immunization against pneumonia if you are age 65 or older.

Smokers and former smokers ages 65-75 may benefit from a screening for abdominal aortic aneurysm (AAA), a bulge in the body's largest artery.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best ^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Painted Fingernails That Hide Danger

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

Melanomas sometimes occur in areas not typically exposed to the sun - including under a fingernail or toenail. Melanomas appear as a brown or black discoloration that can be mistaken for a bruise, and are more common in people with darker skin color. If you keep your nails painted, raise your awareness. Remove the polish and conduct a quick check.

8 Fun Fitness Facts

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

Did You Know ...

1. Active play with your children or grandkids can burn off as many calories as a brisk walk.

2. The oldest person to finish a full-length marathon was 100 years old.

3. You may be training too hard if you can't carry on a conversation while exercising.

4. To burn the most fat, you should focus your strength building on the major muscle groups in the butt, thighs and chest.

5. "Doga" is a type of exercise where people practice yoga moves with their canine companions.

6. Raising your activity level can lower your blood pressure by 4 to 9 mm Hg - the same reduction in blood pressure delivered by some antihypertensive medications.

7. You could live two hours longer for every hour you exercise - even if you start in middle age.

8. You lose about a pound of lean muscle mass per year after age 30 - but lifting weights 2-3 times per week can prevent muscles from turning to fat.

Drugs That Raise Blood Pressure?
Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

Did you know that some prescription and over-the-counter medications can raise your blood pressure and even interfere with antihypertensive medications? Here are some drugs to watch for:

Painkillers, such as acetaminophen, can increase your risk of developing high blood pressure when taken daily, though occasional use may be fine. The same is true for nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, meloxicam, naproxen and certain migraine medications.

Venlafaxine, bupropion, desipramine and phenelzine are antidepressants that can lift your mood - and your blood pressure.

Decongestants (pseudoephedrine, phenylephrine and oxymetazoline) are often contained in multi-symptom cold and allergy medication. If you have blood pressure concerns, it's best to avoid these.

Immunosuppressants can affect the fluid balance in the body, causing blood pressure to rise.

Methylphenidate, a drug commonly used for attention deficit disorder (ADD), can cause your heart to beat faster and irregularly and negatively affect pressure readings.

Living Well With Arthritis
Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

One in six Americans has arthritis, a painful condition that can cause stiffness and complicate even simple tasks. Managing arthritis pain often begins with lifestyle changes:

Know your triggers: Keep track of conditions that worsen stiffness or pain. These can vary from cold weather to food allergies.

Slim down: Obesity is the leading risk factor for osteoarthritis. Each pound of body weight exerts 3-4 pounds of pressure on your knees. Cut 100 calories per day (e.g., 8 ounces of soda) and burn another 100 (exercise for 20 minutes) to lose 20 pounds a year.

Get moving: Low-impact exercise, such as swimming, builds muscles and reduces pressure on joints.

Modify your environment: Make tasks easier by adding a grab rail to a bathtub or using a bottle-opening device. Splints can also give added support and relief.

Use mind over matter: Cognitive therapy can reduce pain symptoms, as can meditation or guided imagery.

Consult specialists: A physical therapist can demonstrate how to accomplish tasks or exercise with less pain; a massage may decrease muscle tension. Remember to follow your doctor's recommendations too.

Not just for seniors: Nearly 60 percent of those with arthritis are under age 65.

Restaurant dining can mean a good time - and an abundance of fat, salt and calories. Next time you go out, take charge and have a healthier experience with these strategies.

Plan ahead. Preview the menu online, and choose another restaurant if you're not satisfied with the selections. Have a small snack before leaving home so you don't overindulge at the main meal.

Ban "bad" carbs. Decline the usual basket of bread or rolls before it reaches the table. If you can't wait for the entrée, start with a light soup.

Cut the calories. Ask for dressings, sauces, butter and sour cream on the side so you can control the amount you use. Order a half portion, or split the dish when it arrives and pack up half to take home (or share with a dining companion).

Switch it up. Have a baked potato instead of fries, for example. Substitutions sometimes cost an extra dollar or two, but you'll save a lot more on medical bills by making healthier choices.

Know your rights. Ask to have entrees baked or steamed rather than fried, and creamy sauces replaced by wine- or broth-based versions.

Drink responsibly. Those extra cocktails not only add a lot of empty calories, but also may affect your judgment about how much to order and consume.

For specific tips by cuisine, take a look at the Nutrition Center (under Getting Healthy) at www.heart.org.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

The A1C test, in combination with standard glucose testing, has helped people with diabetes monitor and control their disease. It is now being explored as an additional way to identify people at risk for diabetes. Criteria are being developed to improve the test's accuracy among different populations - making the A1C a powerful tool in the fight against the diabetes epidemic.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Have you ever injured yourself doing everyday activities, even though you work out? Although traditional exercise routines are good for you, they tend to work muscles in isolation, while real-life activities require multiple muscles to work together. Functional fitness programs train and develop muscles to make it easier and safer to perform routine tasks, improve quality of life and prevent injury.

Functional exercises tend to be multijoint, multimuscle actions , often combining upper and lower body movements. The whole body is trained as an integrated unit instead of as separate parts. Some examples include multidirectional lunges (which can help you be able to do tasks like vacuuming and yard work) or a squat and bicep curl (similar to lifting a laundry basket or child).

Programs can be custom designed for any job or lifestyle. A series of simple functional exercises can improve strength, agility/balance, stamina and flexibility in just a few weeks. For athletes, these programs may target vulnerable muscles and joints, making injuries less likely. Seniors can live more independent lives if they can carry groceries or get up from a chair. The military and other organizations use such programs to ensure top performance in the field.

Find a certified personal trainer (e.g., ACE, ACSM, NSCA) or physical therapist who can help you design a program. As always, check with your doctor before starting any new exercise routine.

Smart moves for your personal wellness program are at www.personalbest.com/extras/aug11tools.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

The bathroom scale is a good measure of weight loss - but if you replace fat with lean muscle through exercise, you may be frustrated to find that your weight has changed very little. Other ways to measure progress:

ü NOTE improvements in energy, strength, ability to do chores, and feelings of well-being or confidence.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

With the steady increase in computer usage, eyestrain is becoming very common, occurring in about 70 percent of people who perform extended visual tasks. If you're one of them, here's what you need to know:

What causes eyestrain? Eyestrain is not a disease, but rather a symptom. It occurs when eyes get tired from intense use, such as when you drive for long periods, read, use the computer, play video games, try to see in the dark, or are exposed to extreme brightness or glare.

What are the symptoms? Headaches, sore or dry eyes, blurred or double vision, stiff neck, light sensitivity and difficulty focusing on images area all common.

Is eyestrain serious? While eyestrain doesn't typically cause lasting eye damage, it can lead to physical fatigue, reduced concentration or productivity, and an increase in work errors. Sometimes it indicates an underlying eye condition that requires evaluation.

How do you prevent it? Try these steps: Rest your eyes by taking a break or looking out a window; adjust lighting to reduce glare; blink more frequently; increase the resolution, brightness, font size or contrast of your computer screen; use over-the-counter tear substitutes for dryness; and change the distance between your eyes and the computer screen or reading material. If these changes don't help, see an ophthalmologist.

Sweet relief: Massaging the temples in a circular motion for a minute or two can relieve symptoms.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Beans are an amazing superfood. They're packed with nutrients and fiber and are very low-fat. Including beans in your diet is easy with a little know-how.

Overtime, dried beans can toughen and lose their flavor. Look for clean whole beans with a slight sheen, a bright color and a minimum of cracks. Beans come in a variety of colors and flavors. Red beans hold their shape well and are good for bean salads, garbanzos have a sweet, nutty taste and can be mashed into a dense, creamy consistency, and adzukis have a slightly meaty flavor, are easy to digest and don't require soaking.

Discard discolored or shriveled beans along with any foreign matter, then rinse. Most varieties need presoaking, so try one of these methods.

Ø Quick and Easy - Bring 10 cups of water to a boil. Add one pound of beans and return to a boil for 2 to 3 minutes, then cover and set aside for 1 hour at room temperature. To diminish the gas-producing properties of beans, cook as above, set aside overnight and drain before cooking.

Ø Overnight Method - In a pot, cover one pound of beans with 10 cups of cold water, cover and refrigerate for 8 hours.

Cover soaked beans with three times their volume of water. Bring to a boil, reduce heat and simmer uncovered until tender.

For a printable cooking guide and recipes, go to www.cag.uconn.edu/mutsci/nutsci and search for "bean magic." For maximum tenderness, avoid adding salt and acidic ingredients until beans are cooked.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

FACT: Approximately 30 percent of tetanus infections result from yard work and farming. Infections can enter the bloodstream through even the tiniest cut, scrape or splinter. Gloves and clothing provide some protection, but the only sure-fire defense is to get a tetanus shot every 10 years. Be smart: Make sure your immunizations are up to date.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Being flexible gives you the freedom to do the things you need and want to do. Daily stretching is a great way to increase flexibility, improve the range of motion in your joints (which also helps balance), increase circulation and relieve stress. It's also easy to perform at home, at work or while traveling, even for beginners. Start with these stretching essentials:

Warm up first . Gently stretch after 10 minutes of a low-intensity exercise, such as walking.

Target major muscle groups such a calves, thighs, lower back and shoulders and problem areas. Focus also on any areas of chronic tightness.

Keep it pain-free. You should feel tension but not discomfort while you're stretching. IF it hurts, eas up until the pain disappears.

Don't bounce or jerk your muscles . This can tear them and lead to scar tissue as the muscle heals. Scar tissue can tighten muscles, reduce flexibility and cause pain.

Inhale and exhale through the stretches to make them deeper and more effective.

Be smart . If you have an injury or chronic condition, ask your healthcare provider or physical therapist how to stretch safely.

Get started: Go to www.exerciseismedicine.org/keys.htm and click on "flexibility" for video examples of various stretches. Pick the ones that work for you.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Headaches, especially tension and migraine headaches, are the most common source of pain for children and adults alike. Fortunately, a lot can be done to prevent and manage them.

Which type of headache do you have? Tension headaches cause a constant ache or pressure on both sides or back of the head or neck. In contrast, migraines involve an intense, even debilitating throbbing, sometimes accompanied by nausea/vomiting or sensitivity to light. Headaches can also be a combination of the two.

Do you know your triggers? Consider tracking your symptoms to identify which factors are provoking your headaches. A printable log is available at ww.achenet.org/tools/diaries/index.asp.

1 - Stress. Learn to relax with deep breathing, meditation or progressive muscle relaxation. Make changes to reduce pressure in your life. If you suffer from chronic anxiety or depression, consult an experience psychotherapist.

2 - Lack of sleep, exercise or meals. Develop a regular sleep and exercise schedule and get at least 7 hours of shut-eye. Try relaxation tapes for insomnia. Keep nutritious snacks handy, and eat several small meals/snacks a day.

4 - Food/caffeine. Cheese, red wine and products containing nitrites or nitrates can be problematic for some. Headaches can occur from excess caffeine or caffeine withdrawal.

5 - Other factors. Hair accessories, warm weather and strong smells such as perfume or smoke can also prompt a headache.

Rarely, a headache indicates a more serious problem. Seek immediate care for headaches occurring with head injury, stiff neck, fever, confusion, loss of consciousness or pain in the eye area, or a headache that is sudden, sever, persistent or worsening.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Bone is living tissue that constantly replenishes itself. Old bone is reabsorbed into the body while new bone is added. New formation is favored up to about age 30, and then absorption slowly begins to win out. When bone absorption vastly outstrips formation, osteoporosis ("porous bone") can develop.

Osteoporosis risk factors include being female, Asian/Caucasian ethnicity, advancing age, positive family history and a small body frame. However, the disease can occur without these factors, so everyone should know some key recommendations.

Diet: Get enough calcium over a lifetime to keep bones strong - check you're your physician as to how much. Eat foods that are rich in this mineral: low-fat dairy products, dark leafy greens, salmon and sardines, tofu, almonds, and fortified foods such as cereal or orange juice. Vitamin D, important for calcium absorption, can be obtained from fortified foods or from 15 minutes of daily sun exposure. Some people may need multivitamins containing vitamin D as well.

Exercise: You can strengthen your bones through a variety of weight-bearing exercises - walking, jogging, climbing stairs, weight training, tennis or dance.

Potential concerns: Smokers tend to absorb less calcium from their diets, while regular alcohol use (more than 2 to 3 ounces a day) can damage the skeleton even in young men and women. Long-term use of some medications (including antacids and thyroid and antiseizure drugs) can also cause bone loss.

New insurance guidelines: Women under age 60 with additional risk factors should be eligible for bone density scans without co-pays or deductibles.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

The American Heart Association recommends limiting daily salt to less than 1,500 milligrams (mg) in order to reduce the risk of high blood pressure, damage to the heart, kidneys, and blood vessels - and possibly even obesity. Yet the average person in the U.S. consumes about 3,436 mg per day. While 1,500 mg represents a substantial reduction, cutting down may be easier than you think.

To cut sodium, try lemon juice, herbs and spices, hot sauce, onion or garlic powder, flavored oils, pepper, or vinegar instead of salt.

Help is on the way: Some major food manufacturers are responding to the Food and Drug Administration 's call to reduce the salt in processed food, making it easier for consumers to limit their sodium intake.

Challenge No. 1: Seventy-seven percent of salt consumed comes from packaged, processed and restaurant food. Pick products with the lowest sodium (salt) content per serving (aim for 140 mg or less) by checking nutritional labels. Choose unsalted, low-sodium and sodium-free items whenever possible. Major sources of sodium include cheese products, tomato sauce or juice, soups, condiments, canned foods, prepared mixes, and lunch meats. When dining out, ask for low-sodium menu choices, order salad dressing on the side, and request little or no cheese.

Challenge No. 2: Medications can be a source of high amounts of sodium. Scan the ingredients of over-the-counter drugs (such as antacids) for sodium, and look for low-sodium versions. If you use bicarbonate of soda, look for no-sodium versions.

Challenge No. 3: How do I cook without salt? Choose raw ingredients without added salt, especially when purchasing broth, butter, bouillon, soup, nuts and sauces.

Have you had your blood pressure checked recently? High blood pressure (hypertension) increases your risk for several conditions, including heart disease and stroke.

Prehypertension means you're likely to develop high blood pressure unless you take steps to control it.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Eating home-cooked meals can be a good way to trim fat, sugar and salt from your diet. However, many people find that their hectic schedule leaves little time for cooking - but with a little planning and prep work, homemade meals can be quick and hassle-free.

Create a recipe repertoire . Keep cookbooks easily accessible, mark favorite dishes for handy reference or put recipes in a binder with the quickest meals listed first. Get new ideas from library cookbooks and websites such as www.fruitsandveggiesmatter.gov.

Plan meals in advance. Make menus for a week or two and generate a list of required ingredients. To save money, plan meals around what's on sale.

Stock up on staples such as 100 percent whole-grain pasta, cereals, bread, rice, canned tomatoes and beans, garlic, onions, low-salt bouillon or stock, eggs, nuts, fresh or frozen produce (some can be steamed in their bags), lean meats, oil, fresh or dried herbs, and spices. Chop fresh herbs and freeze them in a small ice cube tray.

Prepare a roasted chicken, chopping vegetables, fruit salad, soup and a green salad on the weekends. Make healthy snacks to go - try a trail mix of nuts and dried fruit, or make muffins. Keep fruits on the countertop for easy access. More tips: Chop and mix omelet ingredients the night before … Remember to defrost items ahead of time … Cook two meals and freeze one … Start a crockpot dish for a hot and tasty dinner.

All aboard: Designate kitchen roles for each family member so kids can learn good nutrition from the start.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

You can almost smell the hot dogs … another season of baseball begins, and with it comes a reminder to stay safe in the sun. Major League Baseball (MLB) and the American Academy of Dermatology have teamed up to launch the "Play Sun Smart" program, raising awareness of skin cancer prevention and detection. Fans are also urged to take advantage of free skin screenings (see www.playsmartsun.org or www.aad.org for locations). In addition to getting regular skin checks, there's a lot you can do to bench cancer:

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Kale, spinach and collards are making other vegetables green with envy. These powerful, nutrient-dense choices are an important part of a healthy diet. In a study from the Center for Science in the Public Interest, seven of the top 10 vegetables rated for their overall nutrient content were leafy greens.

Kale scored highest for its combined level of vitamins, minerals, fiber and antioxidants. Spinach, collards, turnip greens, Swiss chard and mustard greens showed up in the top 10 too.

Research suggests this healthy combination of nutrients serves as a strong defense against heart disease. And while there's been some debate with regard to cancer protection, there's no question that dark green vegetables are essential to good health and offer some other benefits as well.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Once considered rare, autism is now estimated to affect an average of one in 110 children. Primary features of autism include speech/communication delays, social withdrawal and behavioral problems. Having a child with autism spectrum disorder (ASD) often presents significant challenges for families in several ways:

1. Grief. Parents' expectations for their child change after the diagnosis. They may mourn the hopes they once had for their child and family.

2. Financial/career concerns. Costly evaluations and therapies can create debt, displacing family vacations or other opportunities. One parent may stop working to coordinate the intensive treatment needs of the child with autism.

3. Lack of support. Family and friends may not understand autism, causing them to withdraw or criticize. Childcare, though desirable, can be elusive.

4. Marital problems. The stress of managing he autistic child can lead to parental fighting. A parent who takes on a greater share of responsibilities may become resentful.

5. Guilt/blame/shame. Parents may blame themselves or each other for the autism. Also, children with ASD can exhibit bizarre behavior in public, causing strangers to stare or offer unsolicited advice.

6. Sibling issues. Brothers and sisters might feel jealous of the extra attention that an autistic sibling gets, angry about destructive behavior or afraid that the sibling will embarrass them in front of friends.

Social service agencies, religious organizations, therapists and support groups can help (see www.autism-society.org for researches).

Friends and family can learn more about the challenges (see www.nationalautismassociation.org) and perhaps offer a helping hand Concerned parents should go to www.cdc.gov/ncbddd/actearly/index.html.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Many of us sit longer than our bodies were designed for, reducing blood circulation and productivity, and straining the back, shoulders and neck. Despite a hectic work schedule, you can support your fitness goals with mini-workouts for:

More ideas - See a physical therapist or personal trainer. Exercise software and apps are available too. As always, check with your health care provider before starting any new exercise program.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Tears are critical to eye health. In addition to lubricating the eye, they protect it from infections and provide vital nutrients. When tears are too few or of the wrong consistency, eye damage and discomfort can occur - a condition called dry eye.

With dry eye, you may feel burning, scratching or stinging. You may also have strained or tired eyes after even short periods of reading or computer work, and contact lenses will feel more uncomfortable. Left untreated, dry eye can cause abrasions on the eye which lead to pain, ulcers or scars on the cornea and sometimes loss of vision.

Simple home treatments may help. Try over-the-counter artificial tear drops, and use a humidifier (especially in winter). Avoid smoke, direct wind or air conditioning. Adding an air cleaner to filter out dust and particles can also help.

Dry eye can be temporary or chronic. IF self-care doesn't help in a few days, see an eye specialist. If you also experience dry mouth, joint pain or swelling, eye injury or red and painful eyes, or you have eye discharge or a lesion, get medical help right away.

TEARS OF JOY: Treating dry eye early can protect your vision and keep your eyes healthy and comfortable.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Once considered a disease of the over-50 crowd, colorectal cancer is on the rise in younger adults. Rectal cancer has been rising by approximately 3 percent a year in the under-50 age group. Though this amounts to a small number of new patients, it's still a real and significant increase.

Diagnosing rectal cancer in people under 50 is tricky, as they are not commonly screened. Also, these individuals are more likely to attribute symptoms to hemorrhoids or lesser problems instead of seeking prompt medical treatment. As a result, rectal cancer becomes more deadly.

Though researchers still don't know what's causing this increase, there are steps you can take now that could lower your risk.

§ TALK to your health care provider about screening, especially if this cancer runs in your family or you have ulcerative colitis, Crohn's disease or diabetes.

§ AIM for a healthy body weight and stay physically active. Eat a diet that is low in fat and high in fiber.

Protect the children: Other studies have linked childhood obesity with colon cancer later in life. Encourage a godo diet, ample exercise and weight control to ensure a healthy future.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Quick Course in HEALTHY WEIGHT Goal Setting

If you're starting a new eating plan, setting a sensible weight-loss goal is key for success. But how do you know whether your expectations are reasonable or if they're over the top?

Think short term and long term when deciding how many pounds you want to shed. A reduction of 5 to 10 percent may be a good start and can bring great health benefits. For the long haul, getting your body mass index (BMI) to a healthy level might be a good target.

Be realistic about how you can lose the weight. A loss of one to two pounds per week is usually best. To do this you'll need to take off 500 to 1,000 calories per day by eating less and exercising.

Take into account your fitness level , health concerns and available time to devote to weight loss. You may need help from your health care provider.

Evaluate your goals weekly. Make changes if you need to, and remember that roadblocks and setbacks are normal.

Plan for success . Credit yourself for any accomplishment - it's a step in the right direction.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

CHANGING NEEDS

Obesity rates in children and adolescents have increased in recent years. Youth who struggle with excess weight may feel sluggish, find it harder to move around and, eventually, end up with health problems that could likely have been prevented.

Did you know? Kids are considered overweight when their body mass index (BMI) is at or above the 85^th percentile. The key is their BMI number in relation to their age and gender. Having a BMI above the 95^th percentile qualifies them as obese.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Take Advantage of Your Exercise Personality

Exercise programs aren't "one size fits all." Exercise needs to be customized to keep your interest, enjoyment and motivation levels high. It'll be easier to find the right fit if you keep your goals and personality in mind. Ask yourself, are you:

A competitive type or a team player? If you love to compete, racquetball or tennis might be right for you. IF you like team sports, consider joining a soccer, basketball or Frisbee team. Look for sport groups in your area or start one with co-workers or friends.

Goal or rules oriented? Need a goal to shoot for? You may enjoy an exercise where you can track progress, such as weightlifting or walking using a pedometer. Tennis and golf have specific regulations that might appeal to those who like to "play by the rules."

Introvert or extrovert? If you're a "people person," sign up for social activities such as exercise classes, hiking groups or active outings with your family. If you're a solo type, seek inner-focused workouts - yoga, swimming, cycling or kayaking - which are also good choices if you like to set your own pace.

Risk taker or free bird? Want more excitement? Secured rock climbing might fit the bill. Craving spontaneity? Simply join a friend on the spur of the moment for a walk one day and go horseback riding the next. For something new, try a dance class or scuba course.

You might have a combination of the traits above. Satisfy different sides of your personality with a variety of activities that will keep you moving.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best^®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Yoga Basics

Reprinted from TOPHEALTH®, The Health Promotion and Wellness Newsletter

Yoga has become quite popular in the United States, where it ranks in the top 10 alternative practices used. Originating over 2,000 years ago in India, yoga combines a set of disciplines and attitudes to achieve spiritual enlightenment. Yoga involves physical postures, breathing exercises, meditation and philosophy, though different styles of yoga emphasize some of these aspects more than others. Hatha yoga, the most common type practiced in the U.S., focuses on postures and breathing as a way to decrease stress and balance the mind, body and spirit.

Studies suggest that yoga might be useful for managing blood pressure, anxiety, depression and insomnia. Yoga may also help with breathing problems (such as asthma) by increasing lung function. Yoga is generally considered safe, but some moves may not be advisable for those with certain medical conditions, people with back problems or pregnant women. Check with your health care provider before adding yoga to your routine.

Currently, there are no licensing requirements for yoga teachers. Depending on the style of yoga, training time for teachers can vary from two days to two years. If you're considering taking a yoga class, ask about the difficulty level as well as the teacher’s training and experience.

For more information, go to www.iayt.org.

TOPHEALTH® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2010, Oakstone Publishing, LLC, dba Personal Best®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and TopHealth are registered trademarks of Oakstone Publishing, LLC.

Secrets for Staying SUPER HEALTHY

Reprinted from TOPHEALTH®, The Health Promotion and Wellness Newsletter

Do you know people who never seem to catch a cold or the flu? These people may seem "lucky," but it turns out that anyone can build a stronger immune system by taking these factors into account:

MENTAL. Your thoughts influence how well your body functions. Stress, anxiety, a negative attitude and even the expectation that you'll get sick may make you more prone to illness. What can you do? Reduce your stress. Massage or laughter may help. Do something you enjoy every day.

PHYSICAL. Diet and exercise affect your resistance in a big way. Getting enough quality sleep is also really important, as is regular hand washing. As you age, these things become even more crucial. What can you do? Eat a variety of quality foods, especially colorful produce and whole grains. Write down whatever keeps you awake, and tackle each problem. Scrub your hands several times a day with soap for at least 20 seconds each time.

SOCIAL. Positive relationships can have a protective effect on your health. Studies also show that dog owners get sick less often. Spiritual connections can be beneficial too. What can you do? Widen your social circle. Consider getting a pet; even something as small as a fish may help. Practice regular meditation or prayer.

Make Exercise Fun Again!

Reprinted from TOPHEALTH®, The Health Promotion and Wellness Newsletter

When you were a child, exercise wasn't a chore. You ran, skipped and jumped because it was fun – not because fitness experts said you should. Do you need to recapture that magic?

1) Have a ball. If you once enjoyed sports, try more leisurely versions today: Toss a baseball or football with a friend, kick a soccer ball around, play doubles tennis or shoot baskets.

2) Kid around. Revisit favorite childhood activities such as roller skating, tossing a Frisbee or jumping rope. If you own a dog, go for a run in the park. Or try some tumbling with your children. It’s great exercise and you may laugh a lot too – which is good for your heart and lungs.

3) Head back to class. Look at local gyms, fitness centers and studios that offer classes in aerobic dance, water workouts, tai chi, yoga and other exercises. Idea: Check out exercise DVDs from the library.

4) Daydream. Whenever you work out, take your mind off your body with an absorbing mental task. Thought starters: Plan your next vacation … memorize a favorite song … try to recall the names of teachers, classmates and friends you had as a child.

5) Win prizes. Reward yourself for reaching fitness milestones, such as miles logged, calories burned or pounds lost. You’ll motivate yourself to stick with it.

UPDATE: Medications & Medical Emergencies

Reprinted from TOPHEALTH®, The Health Promotion and Wellness Newsletter

Taking too much of a prescription or over-the-counter medication can create a medical emergency. Overdosing on some drugs can cause dangerous blood pressure changes, permanent organ damage or even death.

* Accidental overdose is the leading cause of death in children under age 5, so keep all medications, supplements and vitamins in a high cabinet secured with childproofing devices. Do the same for mentally disabled adults.

* Many multi-symptom products contain painkillers, and adults sometimes overdose by taking more than one medication at the same time. The FDA is considering warning labels and reducing recommended dosages to address this problem. Best practice: Take medications only as directed, never take medications in the dark and don’t share prescription drugs. Also, inform your doctor of any supplements you’re taking and your level of alcohol use, as both can mix poorly with certain drugs.

* The average senior citizen takes between two and seven prescription medications daily. Taking several drugs at a time can lead to confusion and accidental overdose. Pill boxes can help organize doses; some even have alarms as reminders. Stick to one pharmacy for all medication needs so they can track potentially dangerous interactions.

When in doubt: If you suspect an overdose, immediately call the poison control center at 1-800-222-1222 (keep the number handy). Depending on your circumstances, you may need to call 911 or go to an emergency room.

What a Burst of INTERVAL TRAINING Will Do

Reprinted from TOPHEALTH®, The Health Promotion and Wellness Newsletter

If your regular workout of brisk walking, jogging or biking has become a bit too routine, consider incorporating interval training for a change.

The basics: During your steady activity you include brief bursts of faster-paced or higher-intensity exercise, ranging from about 30 seconds to 5 minutes. Think of going from a comfortable jog into an all-out run for half a minute and then settling back into your regular pace. Or increase the incline on your treadmill for a few minutes to raise the intensity of your walk. If you ride a bike or use an exercise machine, every few minutes try moving faster for 30 seconds at higher intensity.

The more vigorously you exercise, the more fat and calories you burn. Other reported advantages of interval training include:

· Higher level of fitness and endurance

· Less muscle soreness, quicker muscle recovery

· Less boredom

Bottom line: Adding high-intensity “sprints” may allow you to get the same (or better) results in less time. As always, check with your health care provider before significantly increasing your exercise level, and don’t risk injury by overdoing it.

MENINGITIS: Removing the Mystery

Reprinted from TOPHEALTH®, The Health Promotion and Wellness Newsletter

Meningitis is an inflammation of the membranes surrounding your brain and spinal cord. It can be mild or life-threatening, depending on the infection causing it. While it is relatively rare, people tend to fear meningitis because it can be deadly.

What causes meningitis? It’s caused by both viral and bacterial infections. Viral meningitis, the most common form, can be caused by measles, mumps and chicken pox, or by viruses spread by mosquitoes and other biting insects. It may improve without treatment. Bacterial infections can quickly become life-threatening, so prompt treatment with antibiotics is important. Bacteria can travel to the brain from an ear, sinus or respiratory infection.

What are the symptoms? In those older than age 2, symptoms may include sudden high fever, severe headache and stiff neck. In babies, there may be constant crying, excessive sleepiness or irritability, stiffness, poor appetite or a bulge on top of the head.

Who’s most at risk? Meningitis occurs most often in children under age 5, young people between ages 14 and 25, and those over age 55. Other risk factors include being in a community setting (college dorm, child care center), pregnancy, having weakened immunity or working with animals.

How do I reduce my risk of getting meningitis? Avoid anyone with an active infection. Wash your hands well, especially before eating or after petting an animal or being in a crowd. If you’re pregnant, cook meat carefully and avoid unpasteurized milk products. Discuss immunization for you and your children with your health care provider.

Eating a healthy diet doesn’t have to break the bank. Try adding these items to your grocery list:

Lentils and beans. High in protein, iron and fiber, they’re a great replacement for meat. Stock up on canned beans and rinse before using to reduce sodium.

Frozen produce. It’s just as nutritious as fresh. Bonus? Less worry about spoilage.

Canned fish. Think tuna, salmon and sardines. Fish can be a great source of omega-3 fats, which may help ward off heart disease. Canned fish is versatile too; use it in fish cakes or pasta salads.

Eggs. High in protein and choline (a possible brain booster), eggs are a healthy bargain. Remove the yolks before eating if cholesterol is a concern.

Sweet potatoes. They surpass white potatoes for nutritional value and can be baked or added to stews.

Apples, bananas and oranges. Buy green bananas and they’ll last you all week. If they get black or mushy, freeze them in plastic bags, then use later for smoothies or banana bread.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.

Looking to add more whole-grain goodness to your diet? Look closer at t these delicious choices:

1) Oats aren’t just for breakfast. Try: oatmeal bread or fruit cobbler topped with oats and a bit of brown sugar. You can also replace up to half of the flour in a recipe with oat flour.

2) Brown rice is more nutritious than white. Try: brown rice in stir fry, a casserole or as stuffing for baked peppers or tomatoes.

3) Barley is versatile and mildly flavored. Try: cooked barley in soups, meatballs or salads that call for pasta.

4) Spelt tastes similar to wheat but is sweeter and nuttier. Try: spelt pasta, pretzels or crackers.

5) Corn has been a staple for generations. Try: whole-grain cornbread, baked tortillas or air-popped popcorn (minus the butter and salt).

Like vegetables, whole grains are packed with antioxidants, vitamins, minerals and fiber. New studies also show they may lower triglycerides, fight cardiovascular disease, and help control insulin and weight. So aim to make half your grains whole, meaning at least three or more daily servings of whole grains.

Weigh your options: Using products that are a mixture of whole and enriched grains? Some food manufacturers list whole grain content (in grams) in their labeling. Try to eat at least 48 grams of whole grains per day.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.

Cardiology has come a long way. Here are some of the most helpful advances:

Superior tools – Many hospitals now possess sophisticated equipment for the detection and treatment of heart disease, such as 24-hour cardiac catheterization labs for performing angioplasty (a procedure for opening blocked blood vessels).

Better understanding – Ongoing research is yielding state-of-the-art knowledge, from recognizing that angioplasty is most effective if done within a few hours of the heart attack to knowing how best to treat patients with atypical symptoms.

Advances in care – Hospitals that participated in quality improvement initiatives, such as the American Heart Association’s “Get With the Guidelines” program, have substantially boosted their care of heart attack victims.

Patient knowledge – Through public education programs, more people recognize the symptoms of a heart attack, understand the steps to take if one occurs and know to get to the hospital quickly – within one to two hours of the onset of symptoms – to maximize their odds of survival.

Progress continues – New technologies are constantly being developed to provide better patient care. Future advances may include cooling a person’s body temperature to increase survival rates or growing new cells to replace tissue damaged by a heart attack.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.

BREATHE EASIER:

How to Manage Allergens

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

If you suffer from year-round allergies, indoor allergens (allergy-causing substances) may be to blame. Common culprits include dust, cockroach droppings, animal dander and mold. Check with your health care provider about allergy testing, which can help you identify your allergen sensitivities, then take these steps to fight back:

Dispose of dust. Dust feeds microscopic house mites, a common cause of year-round allergy symptoms. To control dust mites:
- Reduce clutter and clean away dust with a particle-trapping dust wand.
- Encase mattresses and box springs in allergen-proof fabric covers. Do the same with comforters or pillows containing cotton or down feathers, and wash bedding weekly in hot water (130^o F).
- Install hardwood, linoleum or tile floors. Wall-to-wall carpeting is a haven for dust mites.
Prevent pet dander. Many people are allergic to pet dander (skin flakes). If you can't part with your pet, the best way to keep dander at bay is to:
- Keep pets out of your bedroom, and bathe them every week.
- Equip your vacuum with a high-efficiency or HEPA filter, and vacuum weekly.
- Use a HEPA air filter in the bedroom.
Control cockroaches. Their droppings trigger asthma symptoms. To evict these unwanted visitors:
- Fill crevices or cracks where cockroaches may be entering your home.
- Keep food in tightly sealed containers.
- Put food away – wash dishes immediately, sweep away crumbs and keep trash in a covered container.
Manage mold. Molds and mildew thrive in damp basements and bathrooms. To banish mold:
- Clean moldy surfaces with a diluted bleach solution.
- Use dehumidifiers or air conditioners to keep the humidity of your house below 50 percent.
- Make sure bathrooms have good ventilation.

Take it from the top: Tackle one change at a time and you may find yourself breathing easier.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.

WORK OUT THE CARDIO WAY

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

You probably have goals when it comes to exercise – lose weight, trim and tone, feel better. Considering that heart disease is a major health threat, your exercise needs to be vigorous enough to raise your heart rate and strengthen your heart muscle. Here's why you need cardio or aerobic exercise:

The benefits: Aerobic exercise makes your heart, lungs and muscles work harder, and over time your body becomes stronger, fitter and more efficient. Regular workouts lower your risk of obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Many people experience mental and emotional benefits as well.
The basics: It's best to maintain a moderate level of exertion for at least 30 minutes a day, five or more days a week. If you're fit enough for a vigorous workout, aim for at least 20 minutes, three times a week.
The options: Moderate-intensity activities include brisk walking, dancing, playing golf and raking leaves. Vigorous exercise includes running, swimming laps, playing singles tennis, cross-country skiing and stair climbing.
The fine print: Talk with your health care provider before starting a new exercise program. Stop an activity if you feel pain, fatigue or discomfort. Seek medical help promptly if you feel chest and arm pain, dizziness or lightheadedness.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.

SUPER FOODS

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

It seems as though nearly every week a promising new antioxidant or phytochemical is being touted for its health benefits. But which ones really make a difference?

It turns out that it's difficult to get the full benefit of nutrients by taking them in pill form – getting them through food seems to be your best bet. Here are just a few "super foods" packed with vitamins, antioxidants and other nutrients:

Fish provides much-needed omega-3 fatty acids, which show promise for heart health and rheumatoid arthritis. Some (but not all) omega-3 fatty acids are also found in nuts, flaxseed and leafy green vegetables.
Green tea has shown promise in the lab against certain cancers, although more studies are needed.
Broccoli and related vegetables, such as brussels sprouts, are also believed to have anticancer properties.
Nuts, although high in fat, may help with weight control, immunity and managing cholesterol.
Tomatoes contain a number of antioxidants, including beta-carotene, lycopene, vitamin E and vitamin C.
Citrus fruits – oranges, grapefruits and the like – are a good source of vitamin C and other beneficial antioxidants.
Olive oil is considered a heart-health fat. It is high in calories but has antioxidant properties.

Looking for one simple guideline? Eat a rainbow of colors – salmon, eggplant, blueberries, carrots, corn – and your diet is almost sure to be rich in key nutrients.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.