Inside BUBC - Health Moments

Dec 24, 2018: Top 10 Most Common Health Issues
Jan 10, 2016: Hydration: Why It Is So Important
Oct 11, 2014: Ebola Virus
Sep 14, 2014: Facts About Sickle Cell Disease and Trait
Aug 10, 2014: Reflux
Jul 13, 2014: Uterine Fibroids
May 11, 2014: Staying Physically Active
Mar 18, 2014: The Health of Young Adults
Feb 10, 2014: Heart Health February 2014
Jan 11, 2014: Frost Bite Jan 2014
Nov 7, 2013: Healthy Relationships Nov 2013
Oct 25, 2013: Some Types of Mental Illnesses
Aug 9, 2013: Obesity in Children
Jul 12, 2013: Healthy brain aging: No Strain, No Gain. By Harvard Health
May 11, 2013: Seasonal Allergies
Apr 20, 2013: IBS, Irritable Bowel Syndrome
Mar 16, 2013: Part I - February is American Heart Month: Are You Doing Enough?
Feb 17, 2013: Part II - February is American Heart Month: Are You Doing Enough?
Jan 13, 2013: How to keep your "old" brain young
Jan 13, 2013: FLU Season Jan 2013
Dec 8, 2012: Handling Holiday Stress, Dec. 2012
Nov 11, 2012: Prevention of feet complications related to decreased circulation and diabetes, Nov. 2012
Oct 12, 2012: HTN, High Blood Pressure, Hypertension
Sep 14, 2012: Disciplining a Child With ADHD (AKA: Hyperactive)
Aug 7, 2012: Carpal Tunnel Syndrome
Jun 12, 2012: Why YOU Should Eat More Fruit...5-9 Servings a Day!!
Mar 7, 2012: How to Decrease the Risk of Sexual Assault
Feb 16, 2012: MI, Micardial Infarction, AKA Heart Attack
Jan 5, 2012: Urinary Incontinence Jan 2012
Dec 31, 2011: When Sadness Clashes With Celebration
Nov 13, 2011: The FLU!!! AKA: Influenza
Oct 19, 2011: Midlife Crisis
Jun 13, 2011: Prevent Teen Pregnancies, 19 is a teen. BREAK/STOP THE CYCLE!!
Jun 13, 2011: The bad things that can happen to you if your blood pressure is HIGH!!!
Jun 13, 2011: June is Safety Month and July Hepatitis
May 19, 2011: Resources May 2011

Top 10 Most Common Health Issues
Dec 24, 2018 by bruce

Top 10 Most Common Health Issues

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  1. Physical Activity and Nutrition
  2. Overweight and Obesity
  3. Tobacco
  4. Substance Abuse
  6. Mental Health
  7. Injury and Violence
  8. Environmental Quality
  9. Immunization
  10. Access to Health Care

Physical Activity and Nutrition

Research indicates that staying physically active can help prevent or delay certain diseases, including some cancers, heart disease and diabetes, and also relieve depression and improve mood. Inactivity often accompanies advancing age, but it doesn't have to. Check with your local churches or synagogues, senior centers, and shopping malls for exercise and walking programs. Like exercise, your eating habits are often not good if you live and eat alone. It's important for successful aging to eat foods rich in nutrients and avoid the empty calories in candy and sweets.

Overweight and Obesity

Being overweight or obese increases your chances of dying from hypertension, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, respiratory problems, dyslipidemia and endometrial, breast, prostate, and colon cancers. In-depth guides and practical advice about obesity are available from the National Heart Lung and Blood Institute of the National Institutes of Health.


Tobacco is the single greatest preventable cause of illness and premature death in the U.S. Tobacco use is now called "Tobacco dependence disease." The Centers for Disease Control and Prevention (CDC) says that smokers who try to quit are more successful when they have the support of their physician.

Substance Abuse

Substance abuse usually means drugs and alcohol. These are two areas we don't often associate with seniors, but seniors, like young people, may self-medicate using legal and illegal drugs and alcohol, which can lead to serious health consequences. In addition, seniors may deliberately or unknowingly mix medications and use alcohol. Because of our stereotypes about senior citizens, many medical people fail to ask seniors about possible substance abuse.


Between 11 and 15% of U.S. AIDS cases occur in seniors over age 50. Between 1991 and 1996, AIDS in adults over 50 rose more than twice as fast as in younger adults. Seniors are unlikely to use condoms, have immune systems that naturally weaken with age, and HIV symptoms (fatigue, weight loss, dementia, skin rashes, swollen lymph nodes) are similar to symptoms that can accompany old age. Again, stereotypes about aging in terms of sexual activity and drug use keep this problem largely unrecognized. That's why seniors are not well represented in research, clinical drug trials, prevention programs and efforts at intervention.

Mental Health

Dementia is not part of aging. Dementia can be caused by disease, reactions to medications, vision and hearing problems, infections, nutritional imbalances, diabetes, and renal failure. There are many forms of dementia (including Alzheimer's Disease) and some can be temporary. With accurate diagnosis comes management and help. The most common late-in-life mental health condition is depression. If left untreated, depression in the elderly can lead to suicide. Here's a surprising fact: The rate of suicide is higher for elderly white men than for any other age group, including adolescents.

Injury and Violence

Among seniors, falls are the leading cause of injuries, hospital admissions for trauma, and deaths due to injury. One in every three seniors (age 65 and older) will fall each year. Strategies to reduce injury include exercises to improve balance and strength and medication review. Home modifications can help reduce injury. Home security is needed to prevent intrusion. Home-based fire prevention devices should be in place and easy to use. People aged 65 and older are twice as likely to die in a home fire as the general population.

Environmental Quality

Even though pollution affects all of us, government studies have indicated that low-income, racial and ethnic minorities are more likely to live in areas where they face environmental risks. Compared to the general population, a higher proportion of elderly are living just over the poverty threshold.


Influenza and pneumonia and are among the top 10 causes of death for older adults. Emphasis on Influenza vaccination for seniors has helped. Pneumonia remains one of the most serious infections, especially among women and the very old.

Access to Health Care

Seniors frequently don't monitor their health as seriously as they should. While a shortage of geriatricians has been noted nationwide, URMC has one of the largest groups of geriatricians and geriatric specialists of any medical community in the country. Your access to health care is as close as URMC, offering a menu of services at several hospital settings, including the VA Hospital in Canandaigua, in senior housing, and in your community.

Hydration: Why It Is So Important
Jan 10, 2016 by bruce

Why is it so important to stay hydrated?

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work correctly. For example, your body uses water to maintain its temperature, remove waste, and lubricate joints. Water is needed for good health.

How does my body lose water?

Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don't replace the water you lose, you can become dehydrated.

How do I know if I'm dehydrated?

Symptoms of dehydration include the following:

  • Little or no urine, or urine that is darker than usual
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headache
  • Confusion
  • Dizziness or lightheaded feeling
  • No tears when crying

Don't wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

Who is at higher risk of dehydration?

People are at higher risk of dehydration if they exercise at a high intensity, have certain medical conditions, are sick, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration and send the signals for thirst.

You may need to increase the amount of water you are drinking if you:

How much water should I drink each day?

You may have heard different recommendations for daily water intake. Most people have been told they should drink 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.

If you are concerned that you are not drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration.

Besides water, what else can I consume to stay hydrated?

Water is the best option for staying hydrated. Other drinks and foods can help you stay hydrated, but some may add extra calories from sugar to your diet.

Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. This is about the amount in 2 to 4 8-ounce cups of coffee. However, it's best to limit caffeinated drinks because caffeine may cause some people to urinate more frequently, or feel anxious or jittery.

Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce) and in soup broths.

What about sports drinks and energy drinks?

For most people, water is all that is needed to maintain good hydration. However, if you are planning on exercising at a high intensity for longer than an hour, a sports drink may be helpful. It contains carbohydrates and electrolytes that can increase your energy and help your body absorb water.

Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the Nutrition Facts Label. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.

Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine and other stimulants (for example, guarana, ginseng, or taurine) that your body doesn't need. Most of these drinks are also high in added sugar. Many experts recommend that children and teens should not have energy drinks.

Tips for staying hydrated

  • Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable water bottle and fill it from the tap instead.
  • If you don't like the taste of plain water, try adding a slice of lemon or lime to your drink.
  • Be sure to drink water before, during, and after a workout.
  • When you're feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.
  • Drink water when you go to a restaurant. It will keep you hydrated, and it's free!

Ebola Virus
Oct 11, 2014 by kgough

Ebola Virus Infection

Ebola is a rare but deadly virus that causes bleeding inside and outside the body.

As the virus spreads through the body, it damages the immune system and organs. This leads to severe, uncontrollable bleeding.

The Ebola virus, kills up to 90% of people who are infected.

How Do You Get Ebola?

Ebola spreads to people by contact with the skin or bodily fluids of an infected animal, like a monkey, chimp, or fruit bat. Then it moves from person to person the same way. Those who care for a sick person or bury someone who has died from the disease often get it.

Continue reading below...

Other ways to get Ebola include touching contaminated needles or surfaces.

It is said that a person who has Ebola but has no symptoms can't spread the disease. And there are no known classes of it being airborne or spread by breathing.

What Are the Symptoms of Ebola?

Early on, Ebola can feel like the flu or other illnesses. Symptoms show up 2 to 21 days after infection and usually include:

  • High fever
  • Headache
  • Joint and muscle aches
  • Sore throat
  • Weakness
  • Stomach pain
  • Lack of appetite
  • Red eyes

As the disease gets worse, it causes bleeding inside the body, as well as from the eyes, ears, and nose. Some people will vomit or cough up blood, have bloody diarrhea, and get a rash.

How Is Ebola Diagnosed?

Sometimes it's hard to tell if a person has Ebola from the symptoms alone, due to the symptoms being common in other illness. Tests of blood and tissues can diagnose Ebola.

If a person has Ebola, they will be isolated from the public immediately to prevent the spread. People suspected of being exposed to Ebola are usually isolated for 21 days by staying in their home and being monitored by phone for signs and symptoms.

How Is Ebola Treated?

There's no cure for Ebola, researchers are working on it. Treatment includes an experimental serum that destroys infected cells.

Doctors manage the symptoms of Ebola with:

  • Fluids and electrolytes
  • Oxygen
  • Blood pressure medication
  • Blood transfusions
  • Treatment for other infections

How Can You Prevent Ebola?

There's no vaccine to prevent Ebola. The best way to avoid catching the disease is by not traveling to areas where the virus is found, avoid people that have traveled to the area where the virus is and people that have come in contact with someone that has traveled to that area and /or may have the virus.

Health care workers can prevent infection by wearing masks, gloves, and goggles whenever they come into contact with people who may have Ebola.

Ebola Facts

There are five types of Ebola virus. Four of them cause the disease in humans.

The Ebola virus first appeared during two 1976 outbreaks in Africa.

Ebola gets its name from the Ebola River, which is near one of the villages in the Democratic Republic of Congo where the disease first appeared.

Facts About Sickle Cell Disease and Trait
Sep 14, 2014 by kgough

Good morning today's topic is Sickle Cell.

Facts About Sickle Cell Disease

SCD is an inherited red blood cell disorders. Healthy red blood cells are round, and they move through small blood vessels to carry oxygen to all parts of the body. In someone who has SCD, the red blood cells become hard and sticky and look like a C-shaped farm tool called a "sickle". The sickle cells die early, which causes a constant shortage of red blood cells. Also, when they travel through small blood vessels, they get stuck and clog the blood flow. This can cause pain and other serious problems such infection, acute chest syndrome and stroke.

Sickle Cell Trait (SCT)

People who have SCT inherit one sickle cell gene ("S") from one parent and one normal gene ("A") from the other parent. This is called sickle cell trait (SCT). People with SCT usually do not have any of the signs of the disease and live a normal life, but they can pass the trait on to their children. Additionally, there are a few, uncommon health problems that may potentially be related to sickle cell trait.

Cause of SCD

SCD is a genetic condition that is present at birth. It is inherited when a child receives two recessive sickle cell genes one from each parent.


SCD is diagnosed with a simple blood test. It most often is found at birth during routine newborn screening tests at the hospital. In addition, SCD can be diagnosed before birth.

Complications and Treatments

People with SCD start to have signs of the disease during the first year of life, usually around 5 months of age. Symptoms and complications of SCD are different for each person and can range from mild to severe.

There is no single best treatment for all people with SCD. Treatment options are different for each person depending on the symptoms. However one of the complications we tend to hear about a lot is the pain of a crisis.

Pain "Episode" or "Crisis"

Pain is the most common complication of SCD, and the top reason that people with SCD go to the emergency room or hospital. When sickle cells travel through small blood vessels, they can get stuck and clog the blood flow. This causes pain that can start suddenly, be mild to severe, and can last for any length of time.


There are steps that people with SCD can take to help prevent and reduce the number of pain crises:

  • Try not to get too hot or too cold.
  • Try to avoid places or situations that expose you to high altitudes (for example, flying, mountain climbing, or cities with a high altitude).
  • Try to avoid places or situations that expose you to low oxygen levels (for example, mountain climbing or exercising extremely hard, such as in military boot camp or when training for an athletic competition).
  • Adults with severe SCD can take a medicine called hydroxyurea to help reduce the number of pain crises.
  • New research has shown that babies and children with SCD also benefit from hydroxurea.


Most pain related to SCD can be treated with over the counter pain medications such as ibuprofen and aspirin. Some people who have severe pain are given opioid (i.e. morphine) medications daily, along with additional pain medication. Some people may be admitted to the hospital for intense treatment.


The only cure for SCD is bone marrow or stem cell transplant.

Bone marrow is a soft, fatty tissue inside the center of the bones where blood cells are made. A bone marrow or stem cell transplant is a procedure that takes healthy cells that form blood from one person the donor and puts them into someone whose bone marrow is not working properly.

Bone marrow or stem cell transplants are very risky, and can have serious side effects. For the transplant to work, the bone marrow must be a close match. Usually, the best donor is a brother or sister. Bone marrow or stem cell transplants are used only in cases of severe SCD for children who have minimal organ damage from the disease.

Sickle Cell Trait

People who inherit one sickle cell recessive gene and one normal gene have sickle cell trait (SCT). People with SCT usually do not have any of the symptoms of sickle cell disease (SCD), but they can pass the trait on to their children.

How Sickle Cell Trait is Inherited

  • If both parents have SCT, there is a 50% (or 1 in 2) chance that any child of theirs also will have SCT, if the child inherits the sickle cell gene from one of the parents. Such children will not have symptoms of SCD, but they can pass SCT on to their children.
  • If both parents have SCT, there is a 25% (or 1 in 4) chance that any child of t heirs will have SCD. There is the same 25% (or 1 in 4) chance that the child will not have SCD or SCT.
  • If one parent has SCT, there is a 50% (or 1 in 2) chance that any child of this parent will have SCT and an equal 50% chance that the child will not have SCT.

This information is so that you can help yourself and others. Please seek the advice of a providers if you or someone one you know have signs and symptoms.

For more information visit

Thank you

Aug 10, 2014 by kgough

Good evening,

Today s topic is reflux. Maybe it's the middle of the night; you wake up coughing and or choking. Or perhaps the middle of the day and all of a sudden you feel a burning, stabbing pain in your chest.

If these scenarios sound familiar, you could be one of the 15 million Americans who suffer from heartburn and acid reflux daily.

Many people have felt the sensation of heartburn, but what exactly is acid reflux?

Acid reflux is the backward flow of stomach acid into the esophagus the tube that connects the throat to the stomach. This backward flow becomes possible when the sphincter muscle at the lower end of your esophagus is weak or relaxes at the wrong time. This reflux can, in turn, cause heartburn the burning sensation in your chest - along with other symptoms.

When acid reflux and heart burn occurs at least twice a week, and the backwash of acid irritates the lining of your esophagus, doctors will classify this as gastroesophageal reflux disease, or GERD.

Here are some common symptoms of acid reflux:

  • Chest pain: people often mistake it for a heart attack
  • Regurgitation: A sour or bitter-tasting acid backing up into your throat or mouth and or pain after meals:
  • Choking: Sometimes acid from the stomach makes its way up to the throat and can cause choking. If you wake up choking, this may be a sign of acid reflux
  • Hoarseness: Often mistaken for an early cold symptom this can actually be the result of stomach acid seeping into esophagus and irritating the vocal cords
  • Sore throat:
  • Cough: If you are experiencing a chronic cough and wheezing, this may not be a respiratory issue but rather stomach acid from reflux getting into your lungs
  • Trouble swallowing: The irritation and healing from the reflux causes scarring and swelling of the esophagus leading to narrowing of the esophagus, resulting in difficulty swallowing

Identifying acid reflux can be tricky, as many of the symptoms are not obvious, and can be easily mistaken for something else, like a heart attack or common cold. However, if left untreated, acid reflux can cause esophagitis, a painful irritation of the esophagus that can lead to bleeding, ulcers and scarring in the esophagus. Chronic acid reflux has also been linked to Barrett's esophagus, which is an abnormal change in the cells that line the esophagus; a precursor to cancer.

Ok, you have acid reflux. Now what?

If you have acid reflux, simple lifestyle changes, like losing excess weight, eating smaller meals, and avoiding foods that seem to trigger heartburn can help such as spicy, acidic or fried foods.

Keep a food journal and note the meals that brought on reflux symptoms.

If you frequently suffer from acid reflux at night, you may find relief is as simple as avoiding big meals before bed and raising the head of your bed. Additionally, if you are a smoker, you may want to consider quitting. Smoking can weaken the valve in your throat, leading to acid reflux and heartburn.

Some other natural remedies to ease your heartburn and reflux are chewing gum or taking slippery elm extract. Chewing gum helps force fluids back into the stomach. Slippery elm has been used historically to soothe inflammation, reduce swelling, and heal damaged tissues.

If these tips do not help, there is a wide array of over-the-counter medication to help ease symptoms. And remember, always contact your doctor if you are experiencing chronic and severe symptoms of acid reflux.

For more information visit web md or search on Fox news acid reflex 101

Uterine Fibroids
Jul 13, 2014 by kgough

Uterine Fibroids

Uterine fibroids are non-cancerous growths that develop in or just outside a woman s uterus (womb). Uterine fibroids develop from normal uterus muscle cells that start growing abnormally. As the cells grow, they form a benign tumor.

Who Gets Uterine Fibroids?

Uterine fibroids are extremely common. In fact, many women have uterine fibroids at some point in life. Uterine fibroids in most women are usually too small to cause any problems, or even be noticed.

No one knows what causes uterine fibroids

African-American women tend to get uterine fibroids two to three times as often as white women, and also tend to have more symptoms from uterine fibroids.

Family history: Women whose mothers and sisters have uterine fibroids are more likely to have them, too.

Uterine fibroids can range in size, from microscopic to several inches across and weighing tens of pounds.

Symptoms of Uterine Fibroids

Most often, uterine fibroids cause no symptoms at all - When women do experience symptoms from uterine fibroids, they can include:

  • Prolonged menstrual periods (7 days or longer)
  • Heavy bleeding during periods causing or worsening anemia, causing weak and tired feelings as well as migraine headaches
  • Bloating or fullness in the belly or pelvis
  • Pain in the lower belly or pelvis
  • Constipation

Diagnosis of Uterine Fibroids

Pelvic examination. Imaging tests (Ultrasound/MRI) are often done to confirm the presence of uterine fibroids.

Treatment of Uterine Fibroids

Most uterine fibroids don t need any treatment, because they don t cause symptoms or problems. Uterine fibroids causing problems may be treated with non-surgical or surgical options.

Non-Surgical Treatment Options

Watchful waiting: A minority of fibroids will naturally shrink over time. Most uterine fibroids will either stay the same size or grow, however.

Hormones Oral contraceptives (birth control pills) or Lupron is usually used as a temporary treatment before surgery.

Intrauterine device (IUD) with levonorgestrel

Pain relievers: Motrin or Aleve.


Surgical Treatment Options

Myomectomy: Surgery to remove uterine fibroids while leaving the uterus in place. Myomectomy is often done for women wishing to have children. New uterine fibroids may grow, requiring a later procedure in up to a third of women after myomectomy.

Hysterectomy: Surgery to remove the entire uterus and all uterine fibroids. Hysterectomy cures uterine fibroids and prevents them from ever returning. Women with symptoms from uterine fibroids who don t want a future pregnancy often undergo hysterectomy.

Surgeons perform myomectomy and hysterectomy through different techniques. These can determine time in the hospital, healing time, and scarring.

For more information visit:

Staying Physically Active
May 11, 2014 by kgough

Physical activity is good for people of all ages. Staying active can help:

  • Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer
  • Improve your strength and balance so you can prevent injuries and stay independent
  • Reduce symptoms of depression
  • Improve your ability to think, learn, and make decisions

Before you begin...

If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about the types and amounts of physical activity that are right for you.

Aim for 2 hours and 30 minutes a week of moderate aerobic activities.

  • Start slowly. Begin with 10 minutes of aerobic activity and gradually build up to doing 30 minutes on most days of the week.
  • Choose activities that make your heart beat faster like walking fast, dancing, or raking leaves.
  • Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.
  • Do strengthening activities 2 days a week.
  • Try using exercise bands or lifting hand weights. You can also use cans of food as weights.
  • Breathe out as you lift the weight, and breathe in as you lower it. Holding your breath can cause changes in your blood pressure.
  • Do balance activities 3 or more days a week.
  • Practice standing on one foot (hold onto a chair if you need to at first).
  • Stand up from a sitting position without using your hands.
  • Learn tai chi (ty-chee), a Chinese mind-body exercise that involves moving the body slowly and gently.
  • Sign up for a yoga class, or try following a yoga video at home.

For more information about staying active as you get older, visit:

The Health of Young Adults
Mar 18, 2014 by kgough


Improve the healthy development, health, safety, and well-being of adolescents and young adults.


Adolescents (ages 10 to 19) and young adults (ages 20 to 24) make up 21 percent of the population of the United States. The behavioral patterns established during these developmental periods help determine young people's current health status and their risk for developing chronic diseases in adulthood.

Although adolescence and young adulthood are generally healthy times of life, several important public health and social problems either peak or start during these years. Examples include:

  1. Homicide
  2. Suicide
  3. Motor vehicle crashes, including those caused by drinking and driving
  4. Substance use and abuse
  5. Smoking
  6. Sexually transmitted infections, including human immunodeficiency virus (HIV)
  7. Teen and unplanned pregnancies
  8. Homelessness

Because they are in developmental transition, adolescents and young adults are particularly sensitive to environmental-that is, contextual or surrounding-influences. Environmental factors, including family, peer group, school, neighborhood, policies, and societal cues, can either support or challenge young people's health and well-being. Addressing the positive development of young people facilitates their adoption of healthy behaviors and helps to ensure a healthy and productive future adult population.

Why Is Adolescent Health Important?

Adolescence is a critical transitional period that includes the biological changes of puberty and the need to negotiate key developmental tasks, such as increasing independence and normative experimentation.

There are many examples of effective policies and programs that address adolescent health issues. They include:

  1. State graduated driver licensing programs
  2. Teen pregnancy prevention programs
  3. Violence prevention programs
  4. Delinquency prevention programs
  5. Mental health and substance abuse interventions
  6. HIV prevention interventions

Related Topic Areas

The financial burdens of preventable health problems in adolescence are large and include the long-term costs of chronic diseases that are a result of behaviors begun during adolescence. For example, the annual adult health-related financial burden of cigarette smoking, which usually starts by age 18 is $193 billion.

There are significant disparities in outcomes among racial and ethnic groups. In general, adolescents and young adults who are African American, American Indian, or Hispanic, especially those who are living in poverty, experience worse outcomes in a variety of areas (examples include obesity, teen pregnancy, tooth decay, and educational achievement) compared to adolescents and young adults who are white.

Understanding Adolescent Health

The leading causes of illness and death among adolescents and young adults are largely preventable. Health outcomes for adolescents and young adults are grounded in their social environments and are frequently mediated by their behaviors. Behaviors of young people are influenced at the individual, peer, family, school, community, and societal levels.

As illustrated by the following examples of research findings, health outcomes are linked to multiple environmental factors.


  1. Adolescents who perceive that they have good communication and are bonded with an adult are less likely to engage in risky behaviors.
  2. Parents who provide supervision and are involved with their adolescents' activities are promoting a safe environment in which to explore opportunities.
  3. The children of families living in poverty are more likely to have health conditions and poorer health status, as well as less access to and utilization of health care.


  1. Academic success and achievement are strong predictors of overall adult health outcomes. Proficient academic skills are associated with lower rates of risky behaviors and higher rates of healthy behaviors.
  2. High school graduation leads to lower rates of health problems and risk for incarceration, as well as enhanced financial stability during adulthood.
  3. The school social environment affects students' attendance, academic achievement, and behavior. A safe and healthy school environment promotes student engagement and protects against risky behaviors and dropping out.


Adolescents growing up in distressed neighborhoods characterized by concentrated poverty are at risk for a variety of negative outcomes, including poor physical and mental health, delinquency, and risky sexual behavior.

Media Exposure

Adolescents who are exposed to media portrayals of violence, sexual content, smoking, and drinking are at risk for adopting these behaviors.

Emerging Issues in Adolescent Health

Two important issues influence how adolescent health will be approached in the coming decade. First, the adolescent population is becoming more ethnically diverse, with rapid increases in the numbers of Hispanic and Asian American youth. The growing ethnic diversity will require cultural responsiveness to health care needs and sharpened attention to disparate health and academic outcomes, which are correlated with poverty, especially among adolescents from minority racial and ethnic groups.

The second emerging issue is the increased focus on the use of positive youth development interventions for preventing adolescent health risk behaviors. Youth development interventions can be briefly defined as the intentional process of providing all youth with the support, relationships, experiences, resources, and opportunities needed to become successful and competent adults. There is growing empirical evidence that well-designed youth development interventions can lead to positive outcomes. Ongoing, rigorous evaluation will determine what works, why it works, and how successful interventions can be applied. and click on Adolescent Health

By Dec Robinson

Heart Health February 2014
Feb 10, 2014 by kgough

Good morning, today's topic is heart health. I am keeping it very plain. Here are some things you can do to have a healthier heart.

  1. Eat a balanced, healthy diet
  2. Eat more veggies, fruits, nuts, seafood, fish, bird and whole grain
  3. Eat less sodium
  4. Cook in olive oil or peanut oil
  5. Take a table spoon of olive oil a day
  6. Potion control, limit the serving and size of the serving
  7. Incorporate physical activity into every day, park farther away from the entrance door.
  8. Take the stairs
  9. Refrain from smoking
  10. Aim for eight hours of sleep per night
  11. Don't allow yourself to be consumed by stress, practice positive thoughts, deep breathing, smiling and imaging positive things, just like day dreaming
  12. Monitor your alcohol intake
  13. Maintain a healthy weight.
  14. Have your blood pressure and cholesterol levels checked regularly, and know where you stand in being in the normal range or not
  15. Understand your family history, and specifically heart disease
  16. Recognize the signs and symptoms of heart disease, chest pain, chest fullness or chest pressure, pain radiating down arm, upper should neck and arm discomfort, or feeling like real bad indigestion, SOB, cold sweat, nausea, lightheadedness. Call 911 right away and take an ASA if you or someone you know has these signs or symptoms.

For more information visit:


Frost Bite Jan 2014
Jan 11, 2014 by kgough

Good morning, today's topic is Frostbite.

By Mayo Clinic Staff

Frostbite occurs when the skin and body tissue just underneath it freezes. Your skin becomes very cold, then numb, hard and pale. Frostbite typically affects smaller, more exposed areas of your body, such as your fingers, toes, nose, ears, cheeks and chin.

Frostnip, the first stage of frostbite, irritates the skin but doesn't cause permanent damage. You can treat with first-aid measures, including slowly warming your skin with warm water.

Signs and symptoms of frostbite include:

  • A slightly painful, prickly or itching sensation
  • Red, white, pale or grayish-yellow skin
  • Hard or waxy-looking skin
  • A cold or burning feeling
  • Numbness
  • Clumsiness due to joint and muscle stiffness
  • Blistering, in severe cases

The most common cause of frostbite is exposure to cold-weather conditions, but direct exposure to freezing materials, such as ice, also can cause frostbite.

Frostbite occurs in two ways:

  • Losing body heat.
  • Direct contact.

The following factors increase your risk of frostbite:

  • Medical conditions that affect your ability to feel or respond to cold, such as dehydration, exhaustion, diabetes, peripheral neuropathy or circulatory problems
  • Alcohol abuse
  • Previous frostbite or cold injury
  • Being an infant or older adult, both of whom may have a harder time producing and retaining body heat

Complications of frostbite can include:

  • Are many including Permanent numbness or nerve issues as well decay and death of tissue
  • Cold exposure that's severe enough to cause frostbite can also cause hypothermia, when your body temperature drops, your systems shut down and organs don't work correctly and can lead to death.

First-aid Treatment for Frostbite: Gradually warming the affected skin is key to treating frostbite.

  • Get out of the cold. Once you're indoors, remove wet clothes.
  • Gradually warm frostbitten areas. Put frostbitten hands or feet in warm water
  • 104 to 107.6 F (40 to 42 C). Wrap or cover other areas in a warm blanket. Don't use direct heat, such as a stove, heat lamp, fireplace or heating pad, because these can cause burns.
  • Don't walk on frostbitten feet or toes if possible. This further damages the tissue.


Here are tips to help you stay safe and warm.

  • Limit time you're outdoors in cold, wet or windy weather. Pay attention to weather forecasts and wind chill readings. In very cold, windy weather, exposed skin can develop frostbite in a matter of minutes.
  • Dress in several layers of loose, warm clothing rather than a single layer.
  • Wear a hat that fully covers your ears.
  • Wear mittens rather than gloves, which provide better protection.
  • Watch for signals of frostbite. Early signs of frostbite include redness, prickling and numbness.
  • Plan to protect yourself. When traveling in cold weather, carry emergency supplies and warm clothing in case you become stranded.
  • Don't drink alcohol if you plan to be outdoors in cold weather. Alcoholic beverages cause your body to lose heat faster. Drinking warm, sweet drinks, such as hot chocolate, will help you stay warmer.

References Oct. 07, 2011

Original article:

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "," "EmbodyHealth," "Enhance your life," and the triple- 1998-2014 Mayo Foundation for Medical Education and Research. All rights reserved.

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Healthy Relationships Nov 2013
Nov 7, 2013 by kgough

Good morning, today's topic is Healthy Relationships

Unfortunately, many teens have relationships that are unhealthy. About 1 in 10 teens report being physically abused by a boyfriend or girlfriend in the last year.

It's never too early to teach your child about healthy relationships. You've probably been doing it all along though talking and observation of you.

What makes a relationship healthy?

In a healthy relationship:

  • Both people feel respected, supported, and valued
  • Decisions are made together
  • Both people have friends and interests outside of the relationship
  • Disagreements are settled with open and honest communication
  • There are more good times than bad

What makes a relationship unhealthy?

In an unhealthy relationship:

  • One person tries to change the other
  • One person makes most or all of the decisions
  • One or both people drop friends and interests outside of the relationship
  • One person yells, threatens, hits, or throws things during arguments
  • One person makes fun of the other's opinions or interests
  • One person keeps track of the other all the time by calling, texting, or checking in with friends
  • There are more bad times than good

People in unhealthy relationships may have many excuses to try to explain away the hurtful parts of the relationship. If you see any of these signs, talk to your teen.

What is dating violence?

Dating violence is when one person in a romantic relationship is abusive to the other person. This includes emotional, physical, and sexual abuse. It can happen in same-sex or opposite-sex relationships.

Watch for signs that your teen's partner may be violent.

If your teen is in a relationship with someone who uses violence, your teen may:

  • Avoid friends, family, and school activities
  • Make excuses for a partner's behavior
  • Look uncomfortable or fearful around a partner
  • Lose interest in favorite activities
  • Get lower grades in school
  • Have unexplained injuries, like bruises or scratches

Help your teen develop problem-solving skills.

Help your teen think about healthy relationships by asking how he'd handle different situations. You might ask, "What would you do if:

  • ... you think your friend's partner isn't treating him right?"
  • ... your partner calls you to come over whenever you try to hang out with your friends?"
  • ... your friend yells at his girlfriend in front of everyone at a party?"

It may help to use examples from TV.

Be sure to listen respectfully to your teen's answer, even if you don't agree. Then you can offer your opinion and explore other options together.

Get help if you need it.

If you are worried about your teen's safety, there are people who can help.

  • Social services
  • Call the National Dating Abuse Helpline at 1-866-331-9474. Describe your situation and get advice about what to do next.
  • Contact your state's domestic violence coalition to find resources near you

For more information visit:

Some Types of Mental Illnesses
Oct 25, 2013 by kgough

There are many different conditions that are recognized as mental illnesses. The more common types include:

  • Anxiety disorders: People with anxiety disorders respond to certain objects or situations with fear and dread, as well as with physical signs of anxiety or nervousness, such as a rapid heartbeat and sweating. An anxiety disorder is diagnosed if the person's response is not appropriate for the situation, if the person cannot control the response, or if the anxiety interferes with normal functioning. Anxiety disorders include generalized anxiety disorder, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), panic disorder, social anxiety disorder, and specific phobias.
  • Mood disorders: These disorders, also called affective disorders, involve persistent feelings of sadness or periods of feeling overly happy, or fluctuations from extreme happiness to extreme sadness. The most common mood disorders are depression, mania, and bipolar disorder.
  • Psychotic disorders: Psychotic disorders involve distorted awareness and thinking. Two of the most common symptoms of psychotic disorders are hallucinations -- the experience of images or sounds that are not real, such as hearing voices -- and delusions, which are false beliefs that the ill person accepts as true, despite evidence to the contrary. Schizophrenia is an example of a psychotic disorder.
  • Eating disorders: Eating disorders involve extreme emotions, attitudes, and behaviors involving weight and food. Anorexia nervosa, bulimia nervosa and binge eating disorder are the most common eating disorders.
  • Impulse control and addiction disorders: People with impulse control disorders are unable to resist urges, or impulses, to perform acts that could be harmful to themselves or others. Pyromania (starting fires), kleptomania (stealing), and compulsive gambling are examples of impulse control disorders. Alcohol and drugs are common objects of addictions. Often, people with these disorders become so involved with the objects of their addiction that they begin to ignore responsibilities and relationships.
  • Personality disorders: People with personality disorders have extreme and inflexible personality traits that are distressing to the person and/or cause problems in work, school, or social relationships. In addition, the person's patterns of thinking and behavior significantly differ from the expectations of society and are so rigid that they interfere with the person's normal functioning. Examples include antisocial personality disorder, obsessive-compulsive personality disorder, and paranoid personality disorder.

Other, less common types of mental illnesses include:

Recommended Related to Mental Health

  • Adjustment disorder: Adjustment disorder occurs when a person develops emotional or behavioral symptoms in response to a stressful event or situation. The stressors may include natural disasters, such as an earthquake or tornado; events or crises, such as a car accident or the diagnosis of a major illness; or interpersonal problems, such as a divorce, death of a loved one, loss of a job, or a problem with substance abuse. Adjustment disorder usually begins within three months of the event or situation and ends within six months after the stressor stops or is eliminated.
  • Dissociative disorders: People with these disorders suffer severe disturbances or changes in memory, consciousness, identity, and general awareness of themselves and their surroundings. These disorders usually are associated with overwhelming stress, which may be the result of traumatic events, accidents, or disasters that may be experienced or witnessed by the individual. Dissociative identity disorder, formerly called multiple personality disorder, or "split personality," and depersonalization disorder are examples of dissociative disorders.
  • Factitious disorders: Factitious disorders are conditions in which physical and/or emotional symptoms are created in order to place the individual in the role of a patient or a person in need of help.
  • Somatoform disorders: A person with a somatoform disorder, formerly known as psychosomatic disorder, experiences physical symptoms of an illness, even though a doctor can find no medical cause for the symptoms.

Treatment for these include medication, counseling /therapy or a combination of the two. If you or someone you know appears to be having an mental issue or appears to be off, please see your healthcare provider ASAP and express your concerns honesty so that the appropriate help may be received.

For more information visit:

Please see your doctor if you or someone you know needs help.

Obesity in Children
Aug 9, 2013 by kgough

Obesity in Children

One out of every five children in the U. S. is overweight or obese. Overweight children are at high risk of becoming overweight adolescents and adults, placing them at risk of developing chronic diseases such as heart disease and diabetes later in life. They are also more prone to develop stress, sadness, and low self-esteem. It places a physical and mental strain on them.

What Causes Obesity in Children?

Children become overweight and obese for a variety of reasons. The most common causes are genetics, lack of physical activity, unhealthy eating patterns, or a combination of these factors. Only in rare cases is being overweight caused by a medical condition such as a hormonal problem. A physical exam and some blood tests can rule out the possibility of a medical condition as the cause for obesity.

Although weight problems run in families, not all children with a family history of obesity will be overweight. Obesity is linked to shared family behaviors such as eating and activity habits.

A child's total diet and activity level play an important role in determining a child's weight. Today, many children spend a lot time being inactive. For example, the average child spends approximately four hours each day in front of a screen (computer, video games, and/or TV) some a lot more.

How Do I Know if My Child Is Overweight?

The best person to determine whether or not your child is overweight is your child's doctor. However you can also use a weight to height comparison chart and get a good idea yourself.

How Can I Help My Overweight Child?

If you have an overweight child, it is very important that you allow him or her to know that you will be supportive. Children's feelings about themselves often are based on their parents' feelings about them, and if you accept your children at any weight, they will be more likely to feel good about themselves. It is also important to talk to your children about their weight, allowing them to share their concerns with you.

It is not recommended that parents set children apart because of their weight. Instead, parents should focus on gradually changing their family's physical activity and eating habits. By involving the entire family, everyone is taught healthful habits and the overweight child does not feel singled out.

How Can I Involve My Family in Healthful Habits?

By eating more fruits, vegetables, whole grains, and lean meat, less baked and fried goods: and become active, here are some suggestions on how:

  • Plan family activities that provide everyone with exercise, like walking, playing ball, biking, sightseeing, or swimming.
  • Be sensitive to your child's needs. Overweight children may feel uncomfortable about participating in certain activities. It is important to help your child find physical activities that they enjoy and that aren't embarrassing or too difficult.
  • Make an effort to reduce the amount of time you and your family spend in front of the screen, known as screen time.

Whatever approach you choose to take, the purpose is not to make physical activity and following a healthy diet a chore, but for you and your family to be active and healthy.

For more information visit

Healthy brain aging: No Strain, No Gain. By Harvard Health
Jul 12, 2013 by kgough

Today's topic is healthy brain aging and tips on keeping your brain in tip top shape. People who remain physically, socially, and mentally engaged as they grow older just may have found the secret to successful aging, according research. They are not trying to act young as some would say.

To keep your mental skills and memory in tip-top shape, take on new challenges, get out of your comfort zone, and be social.

Use it or lose it: We have all heard this before and know what it means. Scientists say that living a mentally active life is as important as regular physical exercise. Just as your muscles grow stronger with use, mental exercise keeps your mental skills and memory intact.

So you may ask what kind of exercise is best for the brain? Can certain kinds of "brain work" more effective than others? YES! Of Course.

Any brain exercise is better than being a total mental couch potato. But the activities with the most impact are those that require you to work beyond what is easy and comfortable - just as with weight lifting. Playing solitaire and watching the latest documentary may not be enough. "If it's too easy," "it's not helping you." "It is not working or stretching your brain." On the flip side do not make it too hard that you quit.

You want to be a lifelong learner

You spent the early years of your life learning and building your brain mass, now you must preserve it.

"Learning new things is really important, because you are using mental skills that you would not otherwise," "When you are actually learning something, you are creating new neurological pathways and building brain mass. That's hugely important."

As you get older, you want to keep what you have and maintain it in the best working order.

Strain your brain

Scientists have found that a wide variety of mental activities seem to help preserve our brain - from playing board games to juggling. The more challenging tasks can have the most impact.

Think of all "mental activities" as a continuum from watching a TV (passive; mildly challenging) to taking a class to learn a new language (active; very challenging). Taking on a challenge like acquiring new language skills or learning how to use the computer or how to program the television recording system/ Tivo, or setting the time on your home appliances and car radio can be very difficult, but the benefits are greater, too.

"Don't just read to learn new things, be open to new experiences that cause you to see the world and do things differently." Take educational vacations, see and experience something that you haven't before.

Get uncomfortable

Being challenged sometimes means being uncomfortable. One stereotype of aging is that the old are set in their ways and the young are not.

"Over time, some people may become less confident, and learning new things becomes scary and intimidating," "Learning seems harder, and it takes longer than it used to.

Getting out of your comfort zone from time to time challenges your mental skills.

Be social

While staying in the comfort of our home, we run the risk of avoiding people as well as circumstances. The resulting social isolation puts people at risk for mental decline quickly. "By isolating socially and mentally, you can lose what you have.

Here are some suggestions: seek a volunteer position that's a good fit with your skills and abilities, yet allows you to have contact with a variety of people and puts you in new settings and situations. Go to the nursing homes and visit and talk with the people there. You will make their day and you will feel good about yourself while doing it and you are getting the mental and social stimulation you need. Go read to the children in preschool and primary school. Help at the school on field day.

Aerobic exercise for the body and brain

Healthy brain aging should involve the rest of the body, too. There is evidence that physical activity that gets your heart pumping faster helps the mind as well.

"Aerobic exercise increases oxygen supply to the brain." "The data shows that this is in part how exercise can potentially head off brain impairment."

And if that exercise involves mental skill and balance, like racquet sports, basketball, softball, tennis, or golf, to name a few it's even better, you might also notice an improved ability to keep score in your head.

For more information go to the web and go to

and search on Healthy brain aging: No Strain, No Gain.

Seasonal Allergies
May 11, 2013 by kgough

Seasonal Allergies

Seasonal allergies show up at the same time of the year every year, if you continue to live in the same part of the country. Hay fever is the most common seasonal allergy. Symptoms of seasonal allergies include:

  • Itchy, watery eyes.
  • Sneezing.
  • Runny, stuffy, or itchy nose.
  • Headache and fatigue.
  • Dark circles under the eyes ("allergic shiners").
  • Drainage from the nose down the back of the throat (postnasal drip).
  • Sore throat or coughing.
  • Snoring.

You can reduce exposure by:

  • Keeping your house and car windows closed.
  • Limiting the time you spend outside when pollen counts are high (during midday and afternoon).
  • Wearing a pollen or dust mask if you need to mow the lawn.
  • Limit your mowing tasks if you can.
  • Rinsing your eyes with cool water or saline eye drops after you come indoors to remove clinging pollen.
  • Taking a shower and changing your clothes after you work or play outside.
  • Wipe down pets and leave pollen covered work shoes outside or at least at the door to prevent tracking pollen though the house.

Allergy Treatment

There are lots of allergy treatment options. Over-the-counter and prescription medications that can ease annoying symptoms.


  • Allergy medications, nasal sprays and allergy eye drops
  • Benadryl, Zyrtec, Claritin, Sudafed and others OTC
  • Allergy Nasal sprays OTC
  • Allergy Eye Drops OTC.

You can use all of these at once for combination therapy.

If these do not work please see a doctor for stronger medications as well as if you have a fever, yellow or green nasal drainage and facial pain or pressure.

IBS, Irritable Bowel Syndrome
Apr 20, 2013 by kgough

Our topic for today is IBS, irritable bowel syndrome.

What is irritable bowel syndrome (IBS)?

Irritable bowel syndrome (IBS) is a disorder of the intestines. It causes belly pain, cramping or bloating, and diarrhea or constipation. Irritable bowel syndrome is a long-term problem, but there are things you can do to reduce your symptoms.

Your symptoms may be worse or better from day to day, but your IBS will not get worse over time. IBS does not cause more serious diseases, such as inflammatory bowel disease or cancer.

What causes IBS?

It is not clear what causes irritable bowel syndrome, and the cause may be different for different people. Some ideas for what causes IBS include problems with the way signals are sent between the brain and the digestive tract, problems digesting certain foods, and stress or anxiety. People with IBS may have unusually sensitive intestines or problems with the way the muscles of the intestines move.

For some people with IBS, certain foods, stress, hormonal changes, and some antibiotics may trigger pain and other symptoms.

What are the symptoms?

The main symptoms of irritable bowel syndrome are belly pain with constipation or diarrhea. Other common symptoms are bloating, mucus in the stools, or a feeling that you have not completely emptied your bowels.

Many people with IBS go back and forth between having constipation and having diarrhea. For most people, one of these happens more often than the other.

IBS is quite common. Most people's symptoms are so mild that they never see a doctor for treatment. But some people may have troublesome symptoms, especially stomach cramps, bloating, and diarrhea.

How is IBS diagnosed?

Most of the time, doctors can diagnose irritable bowel syndrome from the symptoms. Your doctor will ask you about your symptoms and past health and will do a physical exam.

In some cases, you may need other tests, such as stool analysis or blood tests. These tests can help your doctor rule out other problems that might be causing your symptoms.

How is it treated?

Irritable bowel syndrome is a long-term condition, but there are things you can do to manage your symptoms. Treatment usually includes making changes in your diet and lifestyle, such as avoiding foods that trigger your symptoms, getting regular exercise, and managing your stress.

There are also medicines that may help with your symptoms. If diet and lifestyle changes do not help enough on their own, your doctor may prescribe medicines for pain, diarrhea, or constipation.

For more information visit.

Part I - February is American Heart Month: Are You Doing Enough?
Mar 16, 2013 by kgough

(CBS) February is American Hearth month and that means it's a good moment to think about a disease that kills more than 600,000 Americans each year. Heart disease is the leading killer amongst both men and women.

But there's lots we can do to stay heart healthy. According to the CDC, making these healthy lifestyle choices can help:

  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • Select fat-free, 1percent fat, and low-fat dairy products.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
  • Cut back on beverages and foods with added sugars.
  • Select and purchase foods lower in salt/sodium.
  • If you drink alcohol, drink in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
  • Keep an eye on your portion sizes.

It's also important to know the signs of an impending heart attack, because they can start slowly and symptoms may seem mild. According to the National Heart, Lung and Blood Institute, these are the signs that may mean a heart attack is in progress.

  • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
  • Shortness of breath. May occur with or without chest discomfort.
  • Other signs may include breaking out in a cold sweat, nausea, or lightheadedness.

For more information, check out the CDC and the American Heart Association.

Part II - February is American Heart Month: Are You Doing Enough?
Feb 17, 2013 by kgough

According to the CDC, making these healthy lifestyle choices can help:

  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • Select fat-free, 1percent fat, and low-fat dairy products.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
  • Cut back on beverages and foods with added sugars.
  • Select and purchase foods lower in salt/sodium.
  • If you drink alcohol, drink in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
  • Keep an eye on your portion sizes.

It's also important to know the signs of an impending heart attack, because they can start slowly and symptoms may seem mild. According to the National Heart, Lung and Blood Institute, these are the signs that may mean a heart attack is in progress.

  • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
  • Shortness of breath. May occur with or without chest discomfort.
  • Other signs may include breaking out in a cold sweat, nausea, or lightheadedness.

For more information, check out the CDC and the American Heart Association.

FLU Season Jan 2013
Jan 13, 2013 by kgough

How to avoid a cold and the flu as much as possible:

  1. Get a flu vaccine, it is not too late and it takes about weeks to work
  2. Wash your hands often and before touching your face
  3. Avoid people that are sick
  4. Send sick co-workers home and encourage them to stay home until they are well to avoid spreading the virus

What to do If you get a bad cold or the flu:

  1. Go to the doctor as soon as possible, there are medications that can be given in the early stages to lessen the flu process
  2. Drink plenty of fluids with Vitamin C, non-caffeinated
  3. Get plenty of rest
  4. Stay home while you are sick to avoid spreading to others

Some signs that it is the flu and not a cold are:

  1. The flu comes on quickly and is more severe than a cold
  2. Fever
  3. Headache
  4. Muscle aches
  5. Congestion and cough
  6. There can be nausea and vomiting too, in some cases

How to keep your "old" brain young
Jan 13, 2013 by kgough

You can't do much about the years rolling by, but you needn't be "elderly" in your mind: all you need is a different outlook.

Tim Drake and Chris Middleton distil the secrets of staying young at heart from their bestselling book

Ageing. There's a lot of it about and most of us at some time start to think seriously about what getting older means for us. Often, the question we ask is: "How can I be a young older person?"

Will anti-ageing creams help? Is Sudoku a good idea? Swimming? Plastic surgery? Well, perhaps not plastic surgery, but anything that makes you feel better about yourself is worth considering. The hard truth, however, is that there are only two areas where you can really make a difference. One is your Body Age, which can vary 15 years either way from your actual age, and is the direct result of how you have treated - and are treating - your body in terms of diet, habits and exercise.

The other is your Brain Age. Your Brain Age is the age of your mindset - in other words, how you think about things and interpret the world around you. And here's the point: your brain's age can be vastly different from your actual age. Someone in very late years can have a "forever young" mindset, and most of us know a young person whom we label old before their time.

Put simply, you can have an Old Brain or a Young Brain. If you allow yourself to develop an Old Brain you tend to be anxious, grumpy, risk-averse and negative. You believe you are right and everyone else is wrong - that everything was better in the past. Not true, of course, but a comforting mindset if you have no intention of coming to terms with changes in society.

If, on the other hand, you keep a Young Brain you are open, creative, full of fun, enthusiastic, optimistic and have a taste for mischief. The point is that most of us can choose how we think. Crucially, your age is not a number - it's a state of mind.

Clearly, there are exceptions. Suffering from bad health or other misfortune causes justifiable unhappiness. Developing a Young-Brain mindset won't be possible in all cases. But for many, changing our mindset is just a matter of choice.

So why choose a Young Brain? There are three persuasive reasons. The first rationale is to get back what you have lost. We were all young once and most of us had Young Brain attributes. In many ways, we were better at living our lives when we were younger: we were more adventurous, more fun-loving and made friends more easily. If, today, we find ourselves being too conservative or even lonely, one thing that will certainly help us is to try to regain our Young Brain.

Second reason: Old-Brain thinking can put you outside mainstream society. Social values evolve rapidly. For example, 20 years ago, it was possible to make light of women as second-class citizens. Now people who talk in this way are seen as out of touch.

Placed in the context of increased life expectancies, being out of step sets you apart: possibly facing decades of isolation, frustration and anger.

Finally, your mentality affects your relationships. How can you continue to relate to your children and grandchildren if you mutate into a grumpy old man or woman?

Don't expect young people to change to your way of thinking. They are busy shaping society for the new challenges of our age, like it or not. But by regaining your Young Brain, you can start to relate, relax and find happiness again.

Knowing mindsets are important is a first step towards a richer life. The next step is to assess how old your brain is today.

The best guide for this is a simple Brain Age Test*. However, the way you respond to the following three situations will give you an inkling of how old your mindset has become.

  1. Someone challenges your opinion. Do you ever think: "What if I were wrong about this?" Not doing so is a sure indicator of an Old Brain.
  2. A difficult situation repeatedly arises. Do you ever say: "Is there a different or better way to deal with this situation?" If you never do so, your Old Brain has taken over.
  3. Faced with a free choice, say of a restaurant meal, do you choose the same thing every time? Being closed to change is Old-Brain thinking.

If your answers suggest you have an Old-Brain mindset, how do you go about replacing this? Through social research, we've derived the six "Wisdoms of Youth" that we believe can transform the way you live and the richness you get from life.

The Six Wisdoms of Youth

  1. Being open to others
  2. Being open to change
  3. Having enlightened selfishness
  4. Being always "switched on"
  5. Having fun
  6. Being creative

Let's just touch on three of these essential Wisdoms:

  1. Being open to others. This Wisdom is about extending your social gene pool - being open to people, so that you have a growing network of friends and associates, rather than a diminishing one. Finding friends can be hard, but start with friends of friends or by joining new associations.

    Using the internet is not for everyone but is clearly a success among most people who use social media for networking. However you do it, you should have two aims. Add at least one new friend a month! And introduce fresh blood from different demographics. For example, ask yourself, how old is my youngest friend? My oldest friend? Then push that age range. Finally, start going to busy places, joining in with the crowd. Rediscover the joys of shared emotions and "feeling part of it".

  2. Being open to change. When life moved slowly and changed little, being inflexible and stubborn did not matter. But these days, accelerated change means that being able to navigate through life is the only way to remain connected and interested.

    Change, of course, is scary because it means leaving something known behind and taking a risk with something new. To overcome this fear, start with altering little things and get into the habit of doing things differently. Change where you sit in the lounge. Get an electric toothbrush. Buy a vegetable you've never tried before. Then go on to the bigger things in life. One year you might spend Christmas with friends rather than family. Mix things up. Make them exciting. Get life fizzing again.

  3. Enlightened selfishness. Giving to others brings goodness to our lives, but occasionally we need to focus on our own learning and growth in order to be more effective at giving. Part of this personal learning is about giving ourselves permission to explore - and also to make mistakes.

    Ensure that errors and setbacks (even serious ones) are learning experiences - so a "failure" is seen as a growth opportunity rather than a personal flaw. Work on how you interpret mishaps and focus on how far you have moved forwards.

The Wisdom of Experience

Of course, life teaches us lessons and judgment along the way - about morality, about realism, about the value of families and so forth. This of course is what we know as maturity, and this Wisdom is a profoundly useful compass. Fusing experience with the Wisdoms of Youth offers your best chance of a revitalized, meaningful life and will bring you fresh joy and interest along the way.

It is possible to liberate yourself from mindsets that limit your prospects, and rejuvenate the way you view the world and interact with it. You will discover a fuller, richer life, fill your later years with relevance and find new, interesting, nourishing friends.

Because you really can be as young as you think. Go for it and good luck!

Mini Brain Age Test

Someone asks "How are you?" How do you respond? If you have a Young Brain, you will say "Fine" and change the subject to something more interesting. Old Brains, on the other hand, will respond with a litany of hospital appointments, ailments and assorted minor disasters.

The French have a phrase that means "the less you talk about it, the less you suffer from it". Wisdom indeed.

Use the following web addresses to take advantage of some online interactive brain games!

Brain Fitness Exercises can be found at

Free Brain Exercises for Seniors can be found at

Super Teacher Worksheets can be found at

Handling Holiday Stress, Dec. 2012
Dec 8, 2012 by kgough

Chestnuts roasting on an open fire, sleigh bells ringing, Santa on the way, family gatherings, exchanging presents, singing carols, feasts, parties, ringing in the New Year, and a host of other ideas are associated with this joyous time of year. With all these wonderful events taking place, you would think that everyone is happy and free of stress. Think again. For many, the holidays can be devastating.

There is a wide range of stressful holiday experiences. From difficulty in finding parking at the crowded malls to the loneliness of spending that first Christmas without a departed love one... feeling guilty about the gifts we cannot afford to give... feeling anxious about an alcoholic family member's behavior... children shuttled between divorced parents or worse yet, forgotten. The list of stresses can go on, but you get the idea.

Holiday advertising does not necessarily reduce the stress. It narrowly portrays the spirit of the season through commercial messages designed to make you believe that joy is something you can gift wrap, wear, pour, play with, or eat. And make no mistake about it; advertising works. It affects our emotions, behavior, attitudes, and self-esteem. But so can we.

There are many things we can do to reduce "holiday stress." This involves making choices. For example, choosing to limit your commitments to those that you will have the time to enjoy can remove you from feeling rushed or pressured. Sticking to a reasonable budget can take the worry out of spending. Avoiding excessive drinking and eating, and getting enough rest can help overcome fatigue and provide you with a reserve of energy. Choosing to let go of negative thought about the holiday, and giving yourself positive expectations might seem difficult at first, but if you choose to do it, it will pleasantly surprise you. Use your imagination. Begin to think positively about how "new" the New Year will be for you.

The choices you make for your own attitudes, behavior, and feeling about the holiday season are yours alone. You do not have to let the joys of the holidays stress you. You can stress the joys instead. The alternatives to shopping mall madness, fatigue, guilt, and loneliness are worth making decisions about right now. If these seem overwhelming, you might begin by attending your place of worship. They have been stressing joy in holiday celebrations for a few thousand years. Jesus is the reason for the season.

By Steven Gurgevich, Ph.D.

Dr. Steven Gurgevich is a psychologist specializing in mind-body medicine and is Director of the Mind-Body Clinic in Dr. Weil's Arizona Center for Integrative Medicine. Dr. G. and his wife, Joy, are resident experts at both and as well as their virtual home at Healing With Hypnosis.

Prevention of feet complications related to decreased circulation and diabetes, Nov. 2012
Nov 11, 2012 by kgough

  1. 1. Inspect Your Feet

    Make sure to inspect your feet daily. Any signs of trauma such as redness or blisters, cuts, cracks, swelling or color changes should be reported to your healthcare provider immediately. Using a mirror can help you see all areas on the bottoms of your feet.

  2. Does The Shoe Fit?

    Be certain that your shoes fit with room to wiggle your toes. Look inside your shoes before putting them on, in case there are any foreign objects hiding in there, such as gravel, that could cause sores or irritation. Wear clean dry well-fitting socks.

  3. Toe The Line

    Wash feet every day and make sure that you dry them thoroughly. Inspect between your toes.

  4. Nail Care

    Always cut nails straight across and then smooth the edges with an emery board. For ease in cutting toenails, trim them after your bath or shower.

  5. Do Not Self-Treat

    See a podiatrist for corns, calluses or ingrown toenails. Do not attempt to self-treat these conditions.

  6. Prevent Cracking

    If your skin is dry, apply cream or petroleum jelly to feet and heels, but avoid the area between your toes. If cream sits in the crevices it can waterlog the skin and make it more susceptible to infection.

  7. Keep Circulation Flowing

    Try not to cross your legs when you sit down. This can limit circulation.

  8. Keeping It Moderate

    Protect your feet from extremes in temperature. Keep bath water temperate in the 85-90 F degree range (30-32 C). If neuropathy is present, you may not be able to feel if the water is too hot, and burns could result. Never use heating pads or hot water bottles. Protect your feet from temperatures that are too cold, as well. Prolonged cold can decrease circulation even more.

  9. Pump It Up

    Ask your healthcare professional about an exercise program that's right for you. Regular exercise improves circulation to all your extremities.

  10. Last But Never Least

    It's so important to practice preventative care like the tips listed here, every day. If you notice anything that does not look normal please follow up with your healthcare professional immediately. Also, for ultimate foot health, make sure that your healthcare professional assesses your feet at every routine visit. And if you have something going on and your provider doesn't seem concerned or cares about it, go see a different provider or request a different doctor in the same office.


HTN, High Blood Pressure, Hypertension
Oct 12, 2012 by kgough

High blood pressure, is dangerous because it can lead to strokes, heart attacks, heart failure, or kidney disease. The goal of hypertension treatment, HTN, is to lower high blood pressure and protect important organs, like the brain, heart, and kidneys from damage. Treatment for hypertension has been associated with reductions in stroke, heart attack, and heart failure, according to research.

High blood pressure is classified as: any measure that is greater than 120/80, with 120/80 being the normal blood pressure.

All patients with blood pressure readings greater than 120/80 should be encouraged to make lifestyle modifications, such as eating a healthier diet, quit smoking, and getting more exercise. As well as possibly drug therapy.

Is Your Blood Pressure in Check? Maybe? maybe not?, HTN is known as the silent killer, because often there are no signs or symptoms. You should have your blood pressure checked at least twice year when you go to the doctor and more often if you have hypertension. And know your reading, your numbers.

Some possible signs and symptoms are HA, blurred vision, nose bleeds, and dizziness.

Lifestyle Changes to Treat High Blood Pressure

A critical step in preventing and treating high blood pressure is a healthy lifestyle. You can lower your blood pressure with the following lifestyle changes:

  • Lose weight if you are over, even 10lbs can make a different
  • Don't smoke.
  • Eat meals that include more fruits, vegetables, and low fat dairy products, less saturated and total fat).
  • Reduce the amount of salt/sodium in your food
  • Exercise, at least 10-30 minutes a day, several days a week. Walking works great
  • Limit your alcoholic drinks.

In addition to lowering blood pressure, these measures enhance the effectiveness of high blood pressure drugs.

There are several different types of drugs that can be used to treat high blood pressure.

After starting high blood pressure drug therapy, you should see your doctor at least once a month until the blood pressure goal is reached. Once or twice a year, your doctor will draw blood from you to check for electrolytes and to check the health of your kidneys and liver

Follow Up

After the blood pressure goal is reached, you should continue to see your doctor every three to six months.

For more information visit .com and search on high blood pressure.

This information is to help you help yourself, not to take the place of you going to see the doctor. Thank you for your time and attention.

Disciplining a Child With ADHD (AKA: Hyperactive)
Sep 14, 2012 by kgough

"ADHD is a challenge, not an excuse"

"Kids with ADHD are more likely to struggle with what they hear and process in the moment and what they remember even a few moments later,"

"Parents should understand that a disciplinary lesson that may take a child who doesn't have ADHD 10 repetitions to learn, may take 20, or 30, or 50 repetitions for a child who has ADHD."

Does Time-out Work? Yes

A psychologist outlines a time-out strategy that she says works effectively with all kids -- whether or not they have ADHD -- when used consistently.

  • Contrast time-out with time-in. That means that if you put your child in time-out for hitting his sister, you should have been praising him earlier for playing well with his sister, and should praise him afterward for having a good attitude."
  • Keep time-outs brief and consistent with the infraction. "For younger children, 1-2 minutes is plenty. A minute per year of age is more an upper limit for time-out, but for preschoolers, sometimes a 30-second or one-minute time-out is plenty if they show you quiet feet, quiet hands, and quiet mouth."
  • Remain calm. If you tell the child to go to time-out and he ignores you, add one minute to his time-out. If he doesn't go again, add another minute. But if he ignores you a third time, don't pick him up and drag him to time-out -- that just escalates things. "Instead, impose a consequence that means a lot, such as no video games for a few hours to the rest of the day,". "Deliver that consequence calmly and don't talk about or discuss it further. Even if he says, "I'll listen, I'll go into time-out now, don't give in then!"
  • Practice time-outs. Ask your child to pretend that he did something that he needed to be sent to time-out for. Then say to him, "'If you go willingly when I tell you to, you earn a point or privileges,'" . "Have them practice going to time-out without putting up a fight."

Practice Makes a Little Closer to Perfect

Practicing time-outs goes along with another general discipline strategy for any kids: teaching them the skills they need to succeed before they have a problem.

For example, all kids need some sort of a schedule or guidance to help them keep up with chores, homework, and other expectations. Kids with ADHD can't be expected to "just get it" from verbal instructions. Instead, they respond better to a visual chart or schedule that they can follow.

Reward systems work well for kids with ADHD. "For example, one expectation might be to play appropriately with his sister. "It's probably not realistic to set that expectation for an entire day," "If they mess up in the morning, they have lost the whole day." Goals have to be reachable.

Instead, break the day up into thirds and grant points for good behavior in the morning, the afternoon, and the evening.

Adjust Expectations

You can't change everything at once in children with ADHD.

"Choose a few big things that you want to work on, and put other things aside for now. "You need to pick your battles -- but when you do pick one, stay with it and be consistent."

There is a four-point strategy the doctor calls CARE, C-A-R-E for disciplining children: It stand for clear, allow, redirect, and exit.

  1. Clear away distractions and things that cause inappropriate behaviors.
  2. Allow your child to choose an appropriate activity.
  3. Redirect into a more appropriate activity when things are not running smoothly. Offer them something they can do, rather than just telling them what they can't do. For instance, "You can't hit your sister, but you can whack these pillows."
  4. Exit. When things are out of hand and you know you can't do anything but fight an uphill battle - Stop. Get out. Go outside to run, play and get physically active or go to the park or to an indoor play center. Don't fight with your child.

There is a book called, Gifted With ADD, by R. Murphy. That focuses on positive parenting.

For more information visit web MD and search on ADHD

Please see your pediatrician if you are having problems with the children in your life. This information is shared with you in order to help yourself and others. Thank you

Carpal Tunnel Syndrome
Aug 7, 2012 by kgough

How Is Carpal Tunnel Syndrome Treated?

There are several ways to treat carpal tunnel syndrome:

  1. Lifestyle changes. Treatment first involves adjusting the way the person performs a repetitive motion: Changing the frequency with which the person performs the motion and increasing the amount of rest time between movements.
  2. Immobilization. Treatment also includes immobilizing the wrist in a splint to minimize or prevent pressure on the nerves. 3.Splints that support the wrist in a comfortable neutral position can be of great value if worn at night to relieve painful numbness or tingling. This can provide a restful sleep and allow the median nerve to endure daytime activities.
  3. Medication. Patients may be given short courses of anti-inflammatory drugs or injections of steroids in their wrist to reduce swelling. Injections are most successful when people have mild to moderate carpal tunnel syndrome as a result of an acute (severe) flare-up.
  4. Surgery. If carpal tunnel syndrome does not respond to conservative treatment, then surgery is the next treatment option. During surgery, your surgeon will open the carpal tunnel and cut the ligament, relieving the pressure. Carpal tunnel surgery is quite effective at relieving painful symptoms when the condition involves only nerve constriction.

What Can I Do To Prevent Carpal Tunnel Syndrome?

To help prevent carpal tunnel syndrome:

  1. Sleep with your wrists straight or use a splint.
  2. Keep your wrists straight when using tools but try not to use splints.
  3. Avoid flexing and extending your wrists repeatedly.
  4. Perform conditioning and stretching exercises.
  5. Use correct positioning of hands and wrists while working.


Why YOU Should Eat More Fruit...5-9 Servings a Day!!
Jun 12, 2012 by kgough

The Reasons

  1. For the largest part fruit consists of mostly water just like the human body does; Vegetables also contain a lot of water and are therefore second best.
  2. Fruit is 100% bad-cholesterol free, Animal products like meat and dairy contain a lot of bad-cholesterol.
  3. Fruit stimulates the memory
  4. The healing effects of fruit
  5. It is good Fiber
  6. Fruit makes you feel better, it will take about 30days to notice the difference
  7. Fruit is the most natural food. When you see a piece of fruit hanging from a tree, that tree is telling you something: "Eat my fruits and help me spread my seeds." That's how nature works.
  8. The human diet, A healthy diet should consist for a great deal of freshly squeezed fruit juices, raw fruits and vegetables.

Start out slow by consuming one more piece of fruit and fruit juice a day!!!

WHY Eat (more) fruit

Why should we have five to nine fresh pieces a day, organically grown if possible?

  • For the largest part fruit consists of water just like the human body does;
  • Fruit is 100% bad-cholesterol free;
  • Fruit stimulates the memory;
  • The healing effects of fruit;
  • Fibers;
  • Fruit makes you feel better;
  • Fruit is the most natural food;
  • The human diet;

For the largest part fruit consists of water 80% as our body does as well.

Vegetables also contain a lot of water and are therefore second best.

Fruit is 100% bad-cholesterol free

No doubt about this argument. Animal products like meat and dairy contain a lot of bad-cholesterol.

Fruit stimulates the memory

Fruit has a positive effect on our brains. What we do know is that if you consume fruit, your brains can recall information faster and more easily.


We do know now that a diet with plenty of fibers helps, high blood pressure, and other factors that increase the chance for a heart disease and cancer. (vegetables as well). The American Heart Association recommends that you have five to nine portions of fresh fruits or vegetables a day.

Fruit makes you feel better

Eating much fruit can have a mysterious healing effect on human beings. Even better is to drink a lot of freshly squeezed fruit drinks on a regular basis. It will take approximately 30 days to feel the difference.

Fruit is the most natural food

When you see a piece of fruit hanging from a tree, that tree is telling you something: "Eat my fruits and help me spread my seeds." That's how nature works

A healthy diet should consist for a great deal of freshly squeezed fruit juices, raw fruits and vegetables.

Start today by drinking one and eating one a day and work your way up.

For more information visit:

How to Decrease the Risk of Sexual Assault
Mar 7, 2012 by kgough

Multiple warning to parents about dangers at school, in the home and on the Internet. Parents don't get much advice about how to talk to their children about sexual abuse and how to prevent it.

  1. Avoid Dangerous Situations
  2. Safety planning, have a plan on how to respond or react in certain situations. Never give in or go with the person always fight, kick, run and scream. Once you go with the person the risk to you greatly increases.
  3. Protect children from sexual assault
  4. Be safe in Social Situation
  5. Practice Computer Safety and Clear the History on Mobile Devices and computers

Protect children from sexual assault?

Talk to your children about sexuality and sexual abuse in age- appropriate terms.

Let children know that it is okay to talk to you when they have questions.

Teach children that some parts of their body are private and let children know that other people should not be touching or looking at their private parts. Except for the doctor or nurse with another person in the room.

Tell children that if someone tries to touch those private areas or wants to look at them, OR if someone tries to show the child their own private parts, they should tell a trusted adult and you as soon as possible.

All children should be told that it's okay to say "no" to touches that make them uncomfortable and that they should tell a trusted adult and you as soon as possible.

Teach children that these things don't need to be "secret." They need to tell no matter what someone tells them.

Make sure to tell your child that that they will not get into trouble if they tell you.

Be involved in your child's life.

  • Be interested in your child's activities.
  • Ask your child about the people they go to school with or play with.
  • If your child is involved in sports, go to games and practices. Get to know the other parents and coaches.
  • If your child is involved in after school activities or daycare, ask them what they did during the day.
  • Use examples from TV or games that you have watched or played together to start up conversations about sexuality and sexual abuse.
  • Know the other adults that your child might feel comfortable talking to.
  • As well as suggest a name of someone you know they are comfortable talking to and thinks along the same lines as you.
  • Children sometimes feel that they cannot talk to their parents.
  • Be available.
  • Make time to spend with your child.
  • Let your child know that they can come to you if they have questions or concerns.

Be sure to follow up on this! If your child comes to you with concerns or questions, make time to talk to them.

When you empower your child to say "no" to unwanted touch and teach them that they can come to you with questions and concerns, you take critical steps to preventing child sexual abuse.

Avoid Dangerous Situations

  • Be aware of your surroundings. Know where you are and who is around you at all times.
  • Try to avoid isolated areas. It is more difficult to get help if no one is around.

  • Walk with purpose. Even if you don't know where you are going, act like you do. Stand and walk tall with shoulders back and head up and with an attitude/body language of don't bother me, I am going someplace. It someone approaches you, keep a safe amount of space, cross to the other side of the street and look them in the eye as they approach you.
  • Trust your instincts. If a situation or location feels unsafe or uncomfortable, it probably isn't the best place to be. Leave ASAP

  • Make sure your cell phone is with you and charged and that you have cab money.
  • Don't allow yourself to be isolated with someone you don't trust or someone you don't know.
  • Avoid putting music headphones in both ears so that you can be more aware of your surroundings, especially if you are walking alone. Look, listen and feel the atmosphere around you at all times. If you sense something is about to happen or going down leave ASAP.

Be safe in Social Situations: IE parties, concerts, etc.

  • When you go to a social gathering, go with a group of friends. Arrive together, check in with each other throughout the evening, and leave together.
  • Trust your instincts. If you feel unsafe in any situation, go with your gut. Leave; call someone to pick you up.

  • Don't leave your drink unattended. If you've left your drink alone, just get a new one.
  • Don't accept drinks from people you don't know or trust. At parties, don't drink from the punch bowls or other large, common open containers.
  • Watch out for your friends, and vice versa. If a friend seems out of it, is way too intoxicated for the amount of alcohol they've had, or is acting out of character, get him or her to a safe place immediately.
  • If you suspect you or a friend has been drugged, call 911 and report it. Be truthful with the rescue workers.

What should you do if you or someone you know are sexually assaulted?

Sexual assault is a crime of motive and opportunity. If you or someone you know has been affected by sexual violence, it's not your fault. You are not alone. Help is available 24/7 through the National Sexual Assault Hotlines at 1-800.656.HOPE, and online at As well as call 911 and report it, ASAP.

MI, Micardial Infarction, AKA Heart Attack
Feb 16, 2012 by kgough

February is heart month. Today we will discuss Heart Attacks, causes, treatment and prevention.

Most heart attacks are the end result of coronary heart disease, a condition that clogs arteries with fatty, calcified plaques that supply the blood flow to the heart. In the early 1980s, researchers confirmed that the precipitating cause of nearly all heart attacks is not the obstructive plaque itself, but the sudden formation of a blood clot on top of plaque that cuts off blood flow in an already narrowed vessel.

While the step-by-step process leading to heart attack is not fully understood, major risk factors are well-established. Some can be controlled. Of these, the main ones are high blood pressure, high cholesterol, obesity, smoking, and a sedentary lifestyle. Stress is also believed to raise the risk, and exertion and excitement can act as triggers for an attack.

Men over the age of 50 with a family history of heart disease are predisposed to heart attack. High levels of estrogen are thought to protect premenopausal women fairly well from heart attack, but the risk increases significantly after menopause.

High-Normal Blood Pressure Raises Heart Risks in Men

Treatment after a heart attack.

People recovering from a heart attack are urged to get back on their feet as quickly as possible, which reduces the chances of blood clots forming. Gentle exercise is recommended, but nothing that requires significant exertion. Long-term recovery from heart attack requires psychological and lifestyle adjustments: Habits such as smoking, heavy drinking, and eating high-fat foods need to go.

As a preventive measure, most heart attack survivors take a daily aspirin tablet to thin the blood. Other drugs may also be prescribed, depending on the patient.

Some patients require invasive procedures to improve blood flow to the heart over the long term. The two most common procedures are angioplasty -- a technique that widens clogged arteries by breaking up plaques -- and coronary bypass surgery, which diverts blood flow around clogged arteries.

Lifestyle After a Heart Attack

Regular aerobic exercise greatly enhances efforts to prevent or recover from a heart attack

Mind/Body Medicine After a Heart Attack, meditation Yoga, etc.

Reducing stress by training the mind and body to relax may be one of the risk factors that you can control to help prevent a heart attack and can aid in recovery

State of mind is another important consideration in heart attack recovery. People with a positive attitude about recovery tend to do much better.

Nutrition and Diet After a Heart Attack

The basic goals of a heart-healthy diet are to keep salt, sugar, and saturated fat to a minimum to control cholesterol, blood pressure, and weight. Eating magnesium-rich foods such as nuts, beans, bran, fish, and dark green vegetables may help prevent a heart attack. Magnesium protects the heart directly and indirectly, by stabilizing heart rate, reducing coronary artery spasm, and combating such conditions as atherosclerosis and high blood pressure.

Eating root vegetables such as carrots may also help prevent heart attack. These vegetables lower cholesterol over the long term and reduce blood-clotting activity.

Consider getting a pet. Pet owners recover more quickly from heart attacks -- probably because of reduced stress levels -- and tend to live longer than people without pets. Just be sure to choose a pet that fits your lifestyle.

Heart Attack Prevention

Stay in touch with friends and family. Research shows that people with poor social support are more vulnerable to heart disease. Also, seek ways to control feelings of anger and hostility; these emotions may add to heart attack risk.

Assess your heart attack risk profile and make appropriate changes to diet and lifestyle early. Know your numbers, CHOL and Glucose levels, Bp and weight. Then take small steps, make small changes to bring them into normal range.

Talk with your doctor about taking an aspirin daily. Studies have shown that this regimen significantly reduces the risk of a heart attack.

Call Your Doctor About a Heart Attack if:

You or someone you are with manifests signs of a heart attack. Seek emergency help without delay.

Your angina (chest pain) no longer responds to medication; this may indicate that a heart attack is under way.

Your angina attacks become more frequent, prolonged, and severe; as angina worsens the risk of heart attack increases.

You are taking aspirin to prevent heart attack and your stool appears black and tarry. This may indicate gastrointestinal bleeding and could be a sign that aspirin has thinned your blood too much, a problem that can and should be corrected.

Thank you for your time and attention. Please visit web MD and search on heart disease.

Urinary Incontinence Jan 2012
Jan 5, 2012 by kgough

Good morning Church and happy new year to all, today's topic is urinary incontinence. It is one of those topics that a lot of people want to know about, but are too shy to discuss with their health care provider or pharmacist it affects men and women.

What causes incontinence?

It is the loss of muscle tone; this can be due to an injury or disease as well as stress incontinence that is caused by conditions that stretch the pelvic floor muscles, such as:

Childbirth and Weight gain

When these muscles can't support your bladder well, the bladder drops down and pushes against the vagina. This puts extra pressure on the bladder when you cough, sneeze, laugh, exercise, or other activities that causes the bladder to leak.

This is the most common type of urinary incontinence in women.

A chronic cough from can make stress incontinence worse.

What can I do about this?

Urinary Incontinence treatment Options and products

There are surgeries, procedures and medication that can help. As well as performing Kegel exercises daily and limiting your intake of caffeine. Learn and practice this exercises and do not cut out all caffeine, some is good for your heart. But for others -- including those who decline surgery or aren't candidates for surgery or medication -- urinary incontinence products become long-term options for relief.

Some urinary incontinence products are available over the counter; others require a doctor's prescription.

Here are some urinary incontinence products to consider:

  1. Pads and Protective Garments for Urinary Incontinence
  2. Some pads have fragrances that might cause the skin to become irritated. If you get a rash, change products.

    Protective undergarment products for urinary incontinence are "more absorbent than they used to be."

  3. Adult diapers and plastic-coated underwear are also effective urinary incontinence products.
  4. 3 Protective bedding, such as a plastic mattress protector, is also a useful urinary incontinence product.

  5. Self-Training Devices for Urinary Incontinence

Pelvic muscle training devices can help you strengthen and tone pelvic floor muscles, the root of the problem.

In a company-funded study of one device for urinary incontinence, 44 women completed the program over 16 weeks. At the end, 43% said they were dry and 36% reported at least 50% improvement in the number of leaks daily.

Another urinary incontinence product is a kit of vaginal weights to strengthen the muscles.

A vaginal pessary, or bladder pessary, is another type of urinary incontinence product. A pessary is inserted into the upper vagina.

"Pessaries help in some cases," They must be removed and cleaned at least monthly to avoid the risk of infection. They are generally fitted in doctor's offices, and typically used for a year or so before replacement. The typical cost is about $55 plus doctor's office fees.

Urinary Incontinence Products for Men

  1. Designed for men with urine incontinence, urine drip collectors are pads slipped over the penis like a glove. Made of super absorbent material, they are disposed of after use. Urine drip collectors are sold over the counter in drugstores and cost about $1 or $2 a piece.
  2. Incontinence penile clamps are external devices made of soft foam or other materials that wrap around the penis, putting pressure on the urethra and stopping the flow of urine, but not blood flow. These must be carefully used -- if swelling or skin breakdown occurs, call your doctor. They're removed to empty the bladder and discarded when soiled. Cost is about $10 each. Some are available over the counter, others by prescription.
  3. Adult diapers

For more information visit and search on Incontinence.

Thank you for your time and attention and please talk with your health care provider about your options.

When Sadness Clashes With Celebration
Dec 31, 2011 by kgough

The truth is: Holiday cheer can be difficult to come by if you're facing emotional pain caused by a loss. Experts urge us to call in our inner strength -- to find bits of holiday joy in the middle of the grief.

Loss of a loved one, loss of a job, a divorce, illness, when a child leaves home for college, or when a child gets married. These are some of the things that can create a sense of loss."

Even at the best of times, the holidays are stressful -- but when there's an additional emotional burden, they're especially difficult,"

  • "When there's a loss or a change in our lives, our traditions must change -- and It's important to be open to new traditions. Take the best of the old, borrow from new people in your life, and create new traditions."
  • Open Your Heart

"Holidays symbolize a time when people come together," "The holidays represent memories accumulated during your lifetime,"

"Allow little miracles by opening your heart and experiencing connections with loved ones. You're entitled to find some joy."

Accept the Sadness

If we can welcome the full range of emotional experience as part of a normal, healthy life, it takes some of the misery out of normal unhappiness and grief.

"If we allow ourselves to have those emotions, they will actually pass more quickly than if we push them away."

The feeling of separation is greatest during the holidays. "It's important to let yourself cry when you need to. You have to experience the sadness to get past it,"

Then call a friend and meet or do something equally comforting/and or fun.

Let Go of Perfectionism

Be open to what spontaneously occurs. "Then you won't feel the pressure to turn every holiday dinner into a perfect meal.

So the cranberry sauce doesn't taste quite right -- so what? Focusing on flaws makes for an unhappy experience. If your son has a bad haircut, just let it go. Enjoy your conversation and time with him.

Transform Old Traditions

Examine the most special aspects of the old tradition. Think about what makes traditions special and incorporate it unto your new traditions.

Say "No" If You Need To

Creating new traditions is part of healing -- but it can be hard. "When a loved one dies, your heart's not in it. You don't feel like doing it. "Do what you can," . "Maybe you want to go somewhere so you won't be at home during the holiday. If you want to leave town, take a vacation. You've got to do what feels right for you."

Scale back on decorating the house if you don't feel like it. "Find joy in doing things in a smaller way."

Honor Your Loved One

Light a special candle to celebrate someone you love. "It's important to find ways to honor your loved one -- a way that feels comfortable for you," "Make cookies that grandmother used to make. Or serve dad's favorite main dish in his honor. Watch their favorite movie together. These are all ways to connect with that person."

A visit to the cemetery is a tradition for many people. Take that moment to talk heart-to-heart with your loved one. Or use a journal to have a conversation. Get out the photo albums.

With a death in the family, it helps to focus on the richness of a life well-lived. "When you share stories about that person, you're filling your heart with that person -While there is sadness, there are often a lot of happy, funny, rich memories that can be shared. "

For the child who has lost a parent, it helps to talk about school, about things they knew made their parent proud.

Discover Small Joys

Tune into small joyful moments. "When you hear the laughter of children, focus on how good that feels. When you eat a piece of pie, really taste it. -- and in that moment, you're outside your grief. Also, look for opportunities to laugh. Laughter is good medicine. "Give yourself permission to find things that make you laugh."

Talk to others

About your feeling, such as a friend, family or clergy member, pray and be thankful for your blessings.

A cautionary note: "If it feels impossible to imagine the holiday as anything but unbearable, you might be severely depressed,". "You need to see a doctor."

Symptoms of depression include: sadness, loss of enjoyment, loss of energy, feelings of hopelessness, difficulty concentrating, insomnia, digestive problems, change of appetite, and thoughts of death or suicide. If you or someone you know is experiencing symptoms of depression, get advice from your health provider.

For more information visit.

The FLU!!! AKA: Influenza
Nov 13, 2011 by kgough

Get your Flu Vaccine unless, your health care provider advises you not to!!! Flu season is here and lasts thru May.

If you have chronic health problems or are on long term drug therapy, call your doctor at the first signs and symptoms, do not wait a day or two. Each year multiple people die from the flu and are hospitalized for complications from the flu.

There is prescription medication that can be given to you to lessen the duration of the flu and decrease the major complications; however it must be given in the first 48 hours.

Signs of the flu:

  • Fever of 100 degrees or greater
  • Body aches
  • Dry cough
  • Feeling tired
  • Muscle/body aches

Go see your provider, if you start to get better and then get worse go see your doctor again.

Drink plenty of fluids, get your rest, and take a multivitamin and/or Vitamin C.

For more information visit:

Midlife Crisis
Oct 19, 2011 by kgough

When Midlife Crisis Turns Into Depression

Not everyone glides through their midlife transition easily.

In midlife, people need to be aware of symptoms of serious depression, such as:

  • Change in eating habits
  • Change in sleeping habits, fatigue
  • Feelings of hopelessness
  • Restlessness, anxiety or irritability
  • Feeling of guilt, helplessness or worthlessness
  • Loss of interest in activities once enjoyed, including sex and hobbies
  • 'thoughts of suicide or attempts at suicide

  • Physical aches or pains such as headaches or gastrointestinal upset that don't respond to treatment

Midlife Crisis: Path to Depression or Growth?

The midlife transition can be enlightening for some but also tough.

Whether a midlife transition will develop into serious depression or into an opportunity for growth depends on a number of factors, including support from partners and other loved ones.

When Midlife Crisis Turns Into Depression: What Helps?

Behavior or "talk" therapy, as well as prescription antidepressant medication, can help treat major or clinical depression,.

In a study that looked at medication alone, talk therapy alone, or a combination in 656 persons with chronic depression. They found that the combination produces a faster, fuller remission of chronic depression.

For more information visit Thank you.

June is Safety Month and July Hepatitis
Jun 13, 2011 by kgough

The Home Safety Council recommendations for being safe in and around your home related to:

  • Grilling
  • Swimming and pool safety
  • Backyard safety
  • Please visit Home Safety Council, online, for more information.

    July Health Moment: Hepatitis

    A lot of sickness and conditions can lead to inflammation of the liver, for example drugs, alcohol, chemicals, and autoimmune diseases. There are number of viruses that cause hepatitis. The most common signs and symptoms are yellowing of the skin and eyes called as jaundice, dark urine, fatigue, nausea, vomiting & abdominal pain. It can take months to a year to feel well again. The most common hepatitis viruses are types A, B, and C.


    It is spread when an individual ingests something that is infected with stool.

    It is spread by contaminated blood and body fluids. As well as sharing needles and infected mothers passing it on to their unborn child.

    It is spread by direct contact with an infected person's blood, getting a tattoo or body piercing with unsterilized tools, sharing drug needles, or sexual contact with infected person.

    For more information on hepatitis, visit

    The bad things that can happen to you if your blood pressure is HIGH!!!
    Jun 13, 2011 by kgough

    Complications of HTN:

    • Hardening on the arteries
    • Stroke
    • Heart Disease
    • Kidney Disease
    • Eye Disease
    • Diabetes
    • Pre Eclampsia
    • Erectile Dysfunction
    • Metabolic Syndrome

    For more information visit:

    Prevent Teen Pregnancies, 19 is a teen. BREAK/STOP THE CYCLE!!
    Jun 13, 2011 by kgough

    Break the cycle. Talk with your children about the risks of sexual activity. Inform then on how to protect themselves and prevent pregnancies. Encourage and remind your children that marriage should come first and then children, not the other way around.

    Even if you had a teen pregnancy you can do all you can to prevent it from happening to your children with education, open communication and preventive measures.

    We want our kids to grow up and experience life as an adult, not as a single parent.

    Resources May 2011
    May 19, 2011 by kgough

    "Your Health is your Wealth!" Dr. Wendi Elamin

    Take care of yourself. "Prevention is better than a cure."

    Search for health information.

    Health Moments