Monday, June 29, 2015
Staying hydrated is key to good health
W.C. Fields is credited with saying, “I never drink water. I’m afraid it will become habit-forming.” I realize he was only joking, but Fields didn’t look like the healthiest person from his pictures. Maybe he should have heeded the current medical advice that drinking water and staying well hydrated is one of the most important health habits we can practice.
A person can survive for a few miserable weeks without food, but only about 4-5 days without water.
Here are some interesting facts: Did you know that the human brain is about 75 percent water? Even our bones are almost 22 percent water, while our hearts are 79 percent water.
Every day, we lose 2-3 quarts of water through urination, sweating and breathing. That shows how important it is that we replace our fluids regularly to compensate for this loss.
Almost everyone has been told we need to drink more water. But how much is enough? The most common recommendation is six to eight 8-ounce glasses of water daily. Some people need more, some less, depending on their health status, how much they exercise, and how hot and dry the climate is. A physician once told me, “just pay attention to your mouth and lips – if they are dry, you’re thirsty and need more water.”
I hear complaints every day that “water is boring” or “I just have to force myself to drink water.” It’s a common complaint. Here are some tips to help drink more water:
• Flavor the water — squeeze a few drops of lemon or lime juice in water for a refreshing boost.
• Put a slice or two of cucumber in a reusable water bottle.
• Carry a reusable bottle everywhere and take sips all day long – it will add up.
Water is clean, refreshing and calorie-free. So, pour yourself a glass and drink to your health!
Alice Facente is a community health nurse for the Backus Health System. This advice should not replace the advice of your personal health care provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.
Monday, June 22, 2015
Laughter can be the best medicine
"There isn't much fun in medicine, but there's a heck of a lot of medicine in fun."
~Josh Billings
Every time a family member or friend has an encounter with the medical field, I learn something valuable that I can apply to my own personal or professional life. Last week my daughter had surgery on her hand and was a bit apprehensive, naturally. She lives in California so we waited for her to call us to let us know all went well. When she called, one of the first things she said was how the anesthesiologist made her laugh and what a calming effect it had on her.
My husband was scheduled for a cardiac catheterization and was a little anxious. Our friend Jeff called prior to the procedure and it was music to my ears to hear the two of them laughing and joking on the phone. Brian has a great sense of humor, and from what he said, he was more relaxed through the procedure because he joked and laughed with the health care team.
Don't we all feel much more relaxed after a good laugh? New evidence shows a good sense of humor not only enriches life, it also promotes physical and mental health. According to Paul McGhee, PhD, author of The Laughter Remedy, research has shown several therapeutic effects of laughter. This is just a short list of the benefits:
• Muscle relaxation
• Reduction of stress hormone
• Improved sleep
• Boosted immune function
• Enhanced oxygen intake
• Pain reduction.
Humor reduces pain sensation through triggering the release of endorphins, the body's natural painkillers. Rheumatoid arthritis patients who report more chronic pain also say they look for humor more often in everyday life. They've learned that humor helps manage their pain.
Because of all of the good effects of laughter, some experts recommend everyone get 15 to 20 minutes of laughter a day, much like the advice to exercise regularly and eat five fruits and vegetables every day.
My husband and daughter are fine and healing well. Along with their medicine, frequent doses of laughter is definitely part of their prescription for healing.
Alice Facente is a community health nurse for the Backus Health System. This advice should not replace the advice of your personal health care provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.
Monday, June 15, 2015
Have you hugged a cow today?
June is known for many things; the start of summer picnics, graduation parties, Father’s Day celebrations, weddings. But what’s a picnic without a freshly-grilled, juicy burger covered with melted cheddar? Or a graduation party without a colorful array of fresh fruit alongside a tangy-sweet yogurt dip? Or a slice of wedding cake without a scoop of cool, luscious ice cream?
As a Wisconsin native, Dairy Month holds a very special place in my heart. Everyone knows that dairy foods are a great source of calcium, but there’s so much more to love about milk!
Yes, calcium is important, and dairy products are undoubtedly the most abundant sources of naturally-occurring calcium in the modern diet. But did you know about all the other nutrients in milk that strengthen your bones, maintain muscle tissue and promote overall health?
Milk is one of the most nutrient-rich beverages you can drink. In addition to all that bone-building calcium, it is a good source of phosphorus, another mineral necessary for bone health. It definitely packs a powerful punch with eight grams of muscle-building protein per serving. Milk also provides essential B vitamins such as riboflavin, niacin and B12, which are needed for healthy red blood cells and the metabolism of carbohydrates and fat. It is fortified with vitamins A and D, which serve many important functions to support eye, skin and bone health. Many may be surprised to learn that dairy is a good source of potassium as well. In fact, it is actually higher in electrolytes than most sports drinks. Moooo-ve over Gatorade!
And what’s more, this unique combination of nutrients all come together perfectly to maximize the absorption of calcium and bone mineralization in the body. Because let’s face it—no matter how much calcium a food has, it does you no good if your body doesn’t absorb and use it.
The Dietary Guidelines for Americans recommend three servings of dairy daily for most children and adults. Because whole milk is naturally quite high in saturated fat, it is best to choose low-fat (1%) milk and dairy products.
If you are lactose-intolerant, don’t despair! Most can tolerate small amounts of milk with meals as well as cheese and yogurt since the lactose is either removed or broken down prior to consumption. You could also choose to take enzymes or buy lactose-free milk, which is available at most grocers.
There are so many ways to enjoy dairy foods. So show a hard-working cow your gratitude and get your three servings today!
Jennifer Fetterley is a registered dietitian for the Backus Health System and Thames Valley Council for Community Action. This advice should not replace the advice of your personal healthcare provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Fetterley or any of the Healthy Living columnists at healthyliving@wwbh.org.
Monday, June 08, 2015
Grandparenting isn’t just fun and games
“God couldn’t be everywhere, so he made grandparents.” Most of us who are grandparents can appreciate this sentiment, but for some, it’s not so easy.
An increasing number of grandparents are raising their grandchildren. In 2011, 7.7 million children in the United States were living with a grandparent with nearly 3 million children being cared for primarily by grandparents, according to the 2005-2011 American Community Survey.
There are several possible reasons why parents are unable to care for their own children. It could be due to incarceration, mental health issues, abandonment, divorce, death of one or both parents, substance abuse issues, or even military deployment of both parents. Any of these issues can result in the need for a grandparent to step in to raise the children.
There can be many health challenges: Chronic health conditions may make parenting difficult. Older folks don’t have the same stamina or energy level as younger parents. For example, they may not be able to play ball with young kids, or run after an active toddler. The constant attentiveness required to care for a toddler can be exhausting for any adult, but especially for someone age 60 or older. Grandparent caregivers might feel anxious or depressed, and may be disappointed to see their child fail as a parent. From the child’s viewpoint, after the loss of a parent, now the child may experience increased anxiety when seeing stressed-out, possibly frail older adults caring for them.
Financial resources may be limited, and grandparents may experience difficulty providing adequate housing, food, and clothing. Grandparents stepping in to raise their children’s children can find the task mentally and physically exhausting. So much has changed from the first time around raising children, that the caregiver may need respite.
Marion Donato is the coordinator of the local Family Caregiver Support Program, through Senior Resources in Norwich, and can offer assistance in securing support and services. Her number is 860-887-3561, ext 124. Marion says that each situation is different. She urges grandparents to seek help if they feel unable to manage their stress, or if their grandchildren’s problems become overwhelming. Family therapy and support groups are available to ease the burden of custodial grandparenting.
But it’s not all difficult and stress-filled days. The joys of grandparenting can be very rewarding regardless of the circumstances. Even though the challenges are many, I know of one local custodial grandmother of three active children who often wears a T-shirt emblazoned with the saying, “Grandchildren make the world a little softer, a little kinder, a little warmer.”
Alice Facente is a community health nurse for the Backus Health System. This advice should not replace the advice of your personal health care provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.
Monday, June 01, 2015
Have a food-safe summer
For most Americans, Memorial Day marks the unofficial start of summer. For me, it signals the beginning of a season I love even more — picnic and pool party season!
Nothing beats that first bite of a juicy burger fresh off
the grill, the first refreshing dip into the pool on a hot day or playing yard
games with family and friends after many months of being cooped up indoors.
We all love to get outside when the weather heats up, and we
often take our food with us. The
trouble is, as we are out basking in the sunshine, we often forget that all the
warmth we are enjoying is creating a breeding ground for bacteria in that
potato salad we left on the picnic table.
According to the Centers for Disease Control, about one in
six Americans suffers from a foodborne illness every year, and a large
proportion of these cases occur in the summer months. You may be surprised to learn that on average, 128,000
Americans are hospitalized and 3,000 actually die each year as a result of food
poisoning. It’s no laughing
matter.
The good news is that you can keep your family safe by
following these very basic guidelines:
• Clean — Always maintain proper hand hygiene and thoroughly
wash all utensils, cutting boards and countertops with soap and hot water. If you wish, you can also sanitize them
by applying a solution of one tablespoon of chlorine bleach per gallon of
water.
• Separate — Always keep raw meat, poultry, seafood and eggs
away from food that is ready-to-eat in your shopping cart, the refrigerator and
while preparing food. It is best
to store any raw meats on the bottom shelf of the fridge so that juices will
not drip onto other foods. Be sure
to use separate cutting boards and never place cooked food back onto the same
plate that previously held raw meat, poultry, seafood or eggs (I’m talking to
you, grill masters!).
• Cook — Always cook foods to the recommended temperature and
use a food thermometer when grilling.
Fish, roasts, steaks, chops and other cuts of meat must be cooked to
145 degrees while poultry and ground meats must reach 165 degrees to assure safety.
• Chill — Keep cold foods below 40 degrees and do not leave food at
room temperature for more than two hours (one hour if the temperature is above
90 degrees). Thaw frozen foods in the
refrigerator, microwave or in cold water.
Never thaw or marinate foods on the counter or in hot water.
Follow these simple rules, and I know you will have a
fantastically fun and food-safe summer!
For more tips and resources, please visit www.foodsafety.gov.
Jennifer Fetterley is a registered dietitian for the Backus Health System and Thames Valley Council for Community Action. This advice should not replace the advice of your personal healthcare provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Fetterley or any of the Healthy Living columnists at healthyliving@wwbh.org.
