H E A L T H I N F O R M A T I O N P R E S E N T E D A S I F Y O U R L I F E D E P E N D E D O N I T

A Publication Of The Wellness

Council Of America

H E A L T H I N F O R M A T I O N P R E S E N T E D A S I F Y O U R L I F E D E P E N D E D O N I T

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure.

Systolic & DiastolicBlood pressure is always given as these two numbers, the systolic and diastolic pressures. Both are important. Usually they are written one above or before the other, such as 120/80 mmHg. The top number is the systolic and the bottom the diastolic. When the two measurements are written down, the systolic pressure is the first or top number, and the diastolic pressure is the second or bottom number (for example, 120/80). If your blood pressure is 120/80, you say that it is “120 over 80.”

120/80 vs. 140/90Blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active. Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still. That level should be lower than 120/80. When the level stays high, 140/90 or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater.

What IsWho Gets High Blood Pressure?About 65 million American adults—nearly 1 in 3— have high blood pressure.

Many people get high blood pressure as they get older. Over half of all Americans age 60 and older have high blood pressure. This is not a part of healthy aging! There are things you can do to help keep your blood pressure normal, such as eating a healthy diet and getting more exercise.

Your chances of getting high blood pressure increase if you:

✓ Are overweight ✓ Are a man over the age of 45 ✓ Are a woman over the age of 55 ✓ Have a family history of high

blood pressure ✓ Have “prehypertension (120-

139/80-89)”Other things that can raise blood pressure include:

✓ Eating too much salt ✓ Drinking too much alcohol ✓ Not eating enough potassium ✓ Not exercising ✓ Taking certain medicines ✓ Stress that is long-lasting

health | self-care | work & family | lifestyle | exercise

Healthy Recipe ..................... 2

Physical Activity .................. 3

A Breath of Fresh Air.................................4-5

Healthy Lifestyles .............. 6

Self-Care ..................................... 7

VOL. 12 | NO. 2 APRIL 2010

A H E A L T H Y R E C I P E B Y R I C H A R D C O L L I N S , M D

THE PHILLY SANDWICH

PreparationSauté the onion, green pepper and garlic in vegetable broth. Shred the slices of roast beef and add to the onions and green peppers. Heat thoroughly and add the cheese.

When melted, serve on the French baguette. To further reduce calories, partially hollow out the insides of the bread before adding the meat and cheese. Garnish with lettuce and tomato (optional).

about Richard Collins md Dr. Richard Collins, a leading

authority and speaker on the prevention and reversal of heart disease, emphasizes the connection between eating well and living long. His delicious low-fat recipes have been shared with millions through his cookbook, videos, and his nationally-renowned cooking seminars. For more information, visit Dr. Collins’ website at www.thecookingcardiologist.com.

Ingredientslarge onion, choppedgreen pepper, choppedclove garlic, choppedvegetable brothdeli-style pre-cookedroast beef, thinly slicedslices, fat-free mozzarella cheese18-inch French baguette, slicedlengthwiseLettuce and tomato (optional)

Measure111

4 Tbsp8 oz

41

Nutritional AnalysisCalories 343, Fat 3g (Sat. 2g), Cholesterol 35mg, Sodium 930mg, Protein 31g, Carbohydrate 47g, Dietary Fiber 3g, Sugars 5g

The

s a n d w i c hSeveral years ago, Philadelphia had the dubious honor of being known as the fattest city in the country. Part of that recognition can be attributed to the city’s eating habits. The challenge for people like me is to help change the traditional cuisine without changing people’s love of the food. That’s what this particular recipe is all about. By the way, Philadelphia is changing for the better as they are no longer the nation’s fattest city.

A Healthy AlternativeThe recipe in this Healthletter is a healthier alternative to the traditional steak sandwich. There are many variations on the theme, but the true Philly sandwich uses Cheez Whiz, hoagie bread and lots of peppers and onions. This version uses reduced-fat deli-style roast beef with only one gram of fat per slice, fat-free mozzarella, and a thinner hoagie-style bread.

A NoteFrom The Cardiologist

HEALTHY RECIPE

PAGE 2

10

9

8

7

2

1

SOURCE: The Journal of the American Medical Association

RELAX…

All gym’s have one – the exerciser who is sweating like crazy as they light up the entire board on the stair climber, trying to work out just as hard as they can, every time. They are probably thinking that a workout has to be hard to get the most benefits. Well, now you can say to that person, relax. Slow down. No need to work so hard all the time. And have the research to prove it.

A recent study published in the Journal of the American Medical Association showed that women trying to lose weight can benefit as much from a moderate physical activity as from an intense workout.

The exercise and intensity study involved 201 overweight but otherwise healthy women ages 21-45. All received reduced calorie meals in addition to being randomly assigned to one of four physical activity regimens, which varied by intensity and duration. The regimens consisted of either a moderate- or vigorous-intensity physical activity performed for either a shorter (2½ to 3½ hours per week) or longer (3½ to 5 hours per week) duration. The physical activity consisted primarily of brisk walking, and the regimens used about 1,000 or 2,000 calories per week.

Women in all four groups lost a significant amount of weight—about 13 to 20 pounds—and maintained their weight loss for a year. They also improved their cardio respiratory fitness. However, the amount of weight lost or fitness improvement was no different among the four groups.

So, don’t work yourself into a lather over how hard to exercise, just exercise and enjoy.

Exercise doesn’t haveto be such hard work.

Women in all four groups lost…weight…and maintained their weight loss for a year.

Working (out) for ScaleHow many times have you been asked to rank something, “on a scale of 1 to 10?” How about how hard you are exercising? To maintain workouts at a moderate pace, it’s good to be familiar with the most famous scale of rating exercise intensity, known as the Borg Scale or the Rating of Perceived Exertion (RPE). When exercising, keep in mind that according to the RPE, a rating of 1 would basically be a couch potato, between 3 and 6 would be moderation, and 7 to 10 would be hard to very intense, such as running sprints. At any time in your workout, think “would this effort be below a 3 or above a 6?” If yes, try to find a pace somewhere in the middle.

PHYSICAL ACTIVITY

PAGE 3

Many ex-smokers say quitting was the hardest thing they ever did. Do you feel hooked? You’re probably addicted to nicotine. Nicotine is in all tobacco products. It makes you feel calm and satisfied. At the same time, you feel more alert and focused. The more you smoke the more nicotine you need to feel good. Soon, you don’t feel “normal” without nicotine. Which is why breaking this habit is one of the hardest things you’ll ever do. It may take several tries, but you learn something each time you try. It takes willpower and strength to beat your addiction to nicotine. Remember that millions of people have quit smoking for good.

You can be one of them!

Here’s How To Get STARTed…Just thinking about quitting may make you anxious. But your chances will be better if you get ready first. Quitting works best when you’re prepared. Before you quit, START by taking these five important steps:

Set A Quit Date• Pick a date within the next two weeks to quit.

• Be sure to give yourself enough time to get ready. But don’t wait so long that you lose your drive to quit.

• Think about choosing a special day:

› Your birthday or wedding anniversary

› New Year’s Day

› Independence Day (July 4)

› World No Tobacco Day (May 31)

› The Great American Smokeout (third Thursday of November)

• If you smoke at work, quit on the weekend or during a day off. That way you’ll already be cigarette-free when you return.

Tell People Of Your Plan To Quit• Quitting smoking is easier with the support of others. Tell your family, friends, and co-workers that you plan to quit. Tell them how they can help you.

• Some people like to have friends ask how things are going. Others find it nosy. Tell the people you care about exactly how they can help. Here are some ideas:

› Ask everyone to understand your change in mood. Remind them that this won’t last long. (The worst will be over within two weeks.) Tell them this: “The longer I go without cigarettes, the sooner I’ll be my old self.”

› Does someone close to you smoke? Ask them to quit with you, or at least not to smoke around you.

› Do you take any medicines? Tell your doctor and pharmacist you are quitting. Nicotine changes how some drugs work. You may need to change your prescriptions after you quit.

› Get support from other people. You can try talking with others one-on-one or in a group. You can also get support on the phone. You can even try an Internet chat room. This kind of support helps smokers quit. The more support you get, the better. But even a little can help.

Anticipate The Challenges Ahead• Expecting challenges is an important part of getting ready to quit. Most people who go back to smoking do it within three months. Your first three months may be hard. You may be more tempted when you are stressed or feeling down. It’s hard to be ready for these times before they happen. But it helps to know when you need a cigarette most.• Look over your Craving Journal. See when you may be tempted to smoke. Plan for how to deal with the urge before it hits. You should also expect feelings of withdrawal. Withdrawal is the discomfort of giving up nicotine. It is your body’s way of telling you it’s learning to be smoke-free. These feelings will go away in time. Keep reading for tips on handling urges and withdrawal.

• Withdrawal: How You May Feel When You Quit. Common feelings of smoking withdrawal include:

› Feeling depressed

› Not being able to sleep

› Getting cranky, frustrated, or mad

› Feeling anxious, nervous, or restless

PAGE 4

› Having trouble thinking clearly

› Feeling hungry or gaining weight

Not everyone has feelings of withdrawal. You may have one or many of these problems. And they may last different amounts of time.

Remove All Tobacco Products• Getting rid of things that remind you of smoking will also help you get ready to quit. Try these ideas:

› Make things clean and fresh at work, in your car, and at home. Clean your drapes and clothes.

Shampoo your car. Buy yourself flowers. You will enjoy their scent as your sense of smell returns.

› Throw away all your cigarettes and matches. Give or throw away your lighters and ashtrays. Remember the ashtray and lighter in your car!

› Have your dentist clean your teeth to get rid of smoking stains. See how great they look. Try to keep them that way.

› Some smokers save one pack of cigarettes. They do it “just in case.” Or they want to prove they have the willpower not to smoke. Don’t! Saving one pack just makes it easier to start smoking again.

› Don’t use other forms of tobacco instead of cigarettes. Light or low-tar cigarettes are just as harmful as regular cigarettes. Smokeless tobacco, cigars, pipes, and herbal cigarettes also harm your health. Bidi cigarettes are just as bad as regular cigarettes. Clove cigarettes are even worse. They have more tar, nicotine, and deadly gases. All tobacco products have harmful chemicals and poisons.

Talk To Your Doctor• Quitting “cold turkey” isn’t your only choice. Talk to your doctor about other ways to quit. Most doctors can answer your questions and give advice. They can suggest medicine to help with withdrawal. You can buy some of these medicines on your own. For others, you need a prescription.

Your doctor, dentist, or pharmacist can also point you to places to find support or toll-free quit lines.

If you cannot see your doctor, you can get some medicines without a prescription that can help you quit smoking. Go to your local pharmacy or grocery store for over-the- counter medicines like the nicotine patch, nicotine gum, or nicotine lozenge. Read the instructions to see if the medicine is right for you. If you’re not sure, ask a pharmacist.

PAGE 5

When it comes to accidents and injuries, there’s no excuse for being without the necessary first aid gear. In this brochure, we’ll

show you how to ensure that you’re prepared with all of the necessary supplies.

Different situations call for different equipment and materials. And obviously, you can’t always predict what type of injury will occur, when it will occur, or where. Total preparation means having a well-stocked first aid kit (preferably multiple kits), and having a kit available when an emergency strikes. This assurance will allow you to work, play, and travel with more confidence, knowing that you’re prepared.

First Aid Kits:

A Must!

Stocking Your First Aid KitPutting your first aid kit together is easy and affordable. All necessary items can be found in your local grocery or drug store. Here’s an initial list of what we recommend stocking your kit with.• Bandages of assorted sizes • Cough suppressants• Elastic wraps • Decongestant tablets• Antiseptic wipes • Acetaminophen, ibuprofen, and aspirin• Hydrogen peroxide • Activated charcoal and syrup of ipecac• Rubber gloves

Rounding Out Your KitRemember to always place important emergency phone numbers in your kit. It’s also wise to place personal medical information in your kit, such as allergies or certain medical conditions you or any members of your family might have. This information could come in handy if someone uses your kit to treat you or one of your loved ones.

Putting Your Kit To UseHere are the details for putting your kit into action for three important mishaps.

Treating Cuts, Scrapes, And Punctures…Clean the wound. Remove any objects from the wound (as long as it’s not a serious injury to the head, neck, or abdomen). Wash the wound with warm, soapy water.

Stop the bleeding. Apply direct pressure to the wound with a bandage for 15 minutes.

Follow up. Apply antibiotic ointment and a sterile bandage at least once a day.

Treating Burns…Cool the affected area. Cool water or a cool sterile bandage will reduce pain and swelling.

Apply a dry dressing. A dressing can be applied to avoid infection.

Follow up. Use aloe vera on burns to avoid infection and promote healing.

Treating Sprains And Strains…Elevate. Raise the injured area above the heart to reduce swelling.

Ice. Use a chemical cold pack on the injured area to reduce pain and swelling.

Follow up. Use an elastic wrap to help stabilize and support the injured area.

• Tweezers• Thermometer• Scissors• Calamine lotion • Safety pins• Chemical cold pack • Bottled water• Hydrocortisone cream

HEALTHY LIfESTYLES

PAGE 6

Pain is a well-known fact of life, and for many of us, an all-too-common occurrence in daily living. However, it is actually a warning signal—our body’s way of telling us something isn’t quite right. Without pain, we would have no way of knowing about serious, medical conditions ongoing in our bodies, and treatment of these conditions could be significantly delayed.

General pain comes in two varieties—acute and chronic.

Acute pain can usually be diagnosed and treated, and is usually confined to a given period of time and level of severity. Examples of acute pain include cutting your finger, or bumping your head.

Chronic pain persists over a long period of time and is resistant to most medical treatments. Chronic pain severely limits life enjoyment. Examples of chronic pain include arthritis, backaches, and sometimes conditions that are difficult to identify.

When To Seek CareIf you or someone you know has either acute or chronic pain, the question now is when do you seek medical care.

Acute PainBecause acute pain is often associated with specific medical conditions, when to see a healthcare provider depends on the type of condition you’re experiencing. Do some research and speak with a healthcare professional to learn more. Keep in mind that sudden, severe pain—the worst pain you’ve ever experienced—is always a medical emergency, and reason to call 911.

Chronic PainIf you’re experiencing chronic pain, contact your healthcare provider in the following situations.

� If your pain has lasted for more than three months

� If you are feeling depressed and having a hard time enjoying life experiences

� If chronic pain is keeping you up at night

� If you have recovered from an illness, yet pain associated with the illness lingers

Aches &Pains

Managing Life’s Three Tips For Finding ReliefLearn About Your Condition

There’s no substitute for being well-educated about the causes of your pain and how to manage it. Several resources exist—friends and family, online resources, and your healthcare provider—that can help you learn all you need to know about your condition.

Communicate Clearly With Your Healthcare Provider

Finding a healthcare provider dedicated to helping you manage your pain is just as important as clearly communicating the details of the pain you’re experiencing to that healthcare provider. Be bold in your communication, write down questions before visiting the office, and don’t leave until you’re satisfied.

Keep A Positive Attitude

Remain confident and upbeat about your condition, knowing that determination and commitment will play a large role in finding a solution to your pain.

When treating aches and pains get plenty of rest, but stay cautiously active—prolonged rest may cause muscles to weaken.

SELf-CARE

PAGE 7

A Publication Of The Wellness

Council Of America

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and healthcare professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a healthcare professional for all matters of concern. We also encourage you to keep your copies to build a handy home-medical reference or recycle issues to friends and family. ©2010 Wellness Council of America, 9802 Nicholas Street, Suite 315, Omaha, NE 68114; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367 Executive Editor: David Hunnicutt, PhD; Vice President of Operations: Brittanie Leffelman; Director of Marketing: William M. Kizer, Jr.; Creative Project Manager: Graden Hudson; Design Consultant: Brad Norr. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

I N T E R A C T I V E M I N D S

Physical Activity: The Foundation For A Long, Full LifeIf you are like most Americans over 40, you don’t participate in regular physical activity on a daily basis. Fewer than one in seven older Americans get enough physical activity to postpone the decline of muscle strength and endurance brought on by aging. This long-term, low-level of activity leads to common health problems and diseases including Obesity, Diabetes, High Blood Pressure, Heart Disease, Cancer, Osteoporosis (bone loss) and Arthritis. The most important reason for not being able to participate in a variety of work, home, and recreational activities in later life is chronic inactivity. It’s never too late to improve your level of fitness and your quality of life.

Recommended Activity For Long LifeYou need to plan for a variety of physical activities which challenge you to build your endurance, strength and flexibility. First, you need to do a minimum of 30 minutes of cardiorespiratory exercise every day. Examples include walking, biking or swimming. Doing an hour a day of this type of activity is recommended,

especially if you want to lose weight. You also need to stress (overload) your muscles three or more times per week in

a structured exercise effort. Working on your upper and lower body,

using weights, or other resistance techniques will keep muscles strong as you age. Muscle strength and endurance are

both needed to meet a variety of planned and unplanned challenges at work and at home. Finally, you

need to do some stretching on a regular basis, ideally three or more times per week, to keep your range of motion as normal as possible.

Developing Your PersonalPhysical Activity Plan1. Walking should be your foundation. Do it every day for 30 minutes, and ideally over one hour. Your goal is to build up to 10,000 steps per day, approximately 3 plus miles per day.

2. Exercise your muscles to increase both strength and endurance. Plan a specific time (30 minutes or more) at least three days per week to overload muscles throughout the body. A strategy that has worked for my wife and me over 18 years is to alternate between upper body exercises on one day and lower body the next, giving our older muscles time to recover from the stress of muscle overload.

3. Consider either joining a health club/YMCA or getting a personal trainer to assist you in planning your muscle development/exercise workout.

4. Identify any opportunity in your regular daily activity that would provide you with additional opportunity to be active. Examples include walking stairs, using break time for walks, being more active at home working in the yard, or pursuing an active hobby.

By David Gobble, PhD

00000

PAGE 8