Guidelines for maintaining good health

Preventive measures:

Guidelines for achieving and maintaining good health, follow these basic recommendations:

· Eat a balanced diet low in fat and high in fiber to guard against cancer and heart disease.
· Eat dairy products and other calcium rich foods to guard against osteoporosis.
· Do aerobic exercise for at least 30 minutes a day 3-4 times a week.
· Do not smoke.
· Practice safe sex. Sexually transmitted disease can lead to a variety of health problems including cervical cancer and infertility.
· Limit your exposure to the sun.
· Stay up-to-date on immunizations.
· Discuss the use of Hormone Replacement Therapy (HRT) with your physician.
· Perform a breast self-exam every month, two to three days after every menstrual cycle. If you do not menstruate, choose a date and perform the exam on the same date every month. Knowing how your breasts normally feel will allow you to notice changes in the future.

14 Tips To Protect Your Eyesight

· Schedule regular eye exams. Your eyes should be checked every two years by an eye care specialist. Children’s eyes should be checked annually in addition to school vision screenings. Your child’s first complete eye exam should be scheduled by age three. More than half of all vision loss is avoidable if the cause is caught early. It is recommended that people have an eye test every two years – which is free to anyone under 16 or over 60 - but research shows that one in four of us fail to do this. A regular eye test can identify any early indications of diseases such as cataract, glaucoma and age related macular degeneration. An eye test can also identify other problems such as diabetes and high blood pressure.

Know your family eye history: Glaucoma is a condition which causes vision to become patchy and may lead to tunnel vision. Detected early, it can be treated and controlled. Glaucoma can be hereditary (although it may skip generations) so if members of your family have the condition, go and get yourself tested

Use good lighting. Read with good lighting and posture to avoid eye strain. Relax your eyes by periodically focusing on a distant object.

Take vision breaks! Prolonged computer use causes eye stress because of focusing at one distance for long periods of time. Breaks of 10-15 minutes every two hours are recommended for computer operators. Also, a chair of proper height that supports the lower back can all reduce computer stress.

Eat the right food: Some foods are beneficial to good eye health and may help reduce or postpone some conditions like cataracts and age-related macular degeneration. These foods all contain either lutein or zeaxanthin and are found in many fruit and vegetables including: mango, squash, broccoli, green beans, and spinach.

Protect your eyes from UV Light. Ultra violet light from the sun's rays can cause damage to your eyes. To reduce risks always wear a pair of sunglasses when outside in the sun. This is especially important for people who have cataracts removed.

Wear safety glasses: Cleaning, Do It Yourself projects, or gardening can be hazardous to your eyes as chemicals, garden debris, or nails and splinters can all cause injury. Consider wearing safety goggles.

Clean your contact lenses or eyeglasses: Only use commercially prepared solutions for contact lens care and never use tap or distilled water, or saliva. If you don't stick to a strict cleansing routine your eyes can become infected and you risk corneal disease, or even the loss of an eye. You should never borrow or use anybody else's contacts and never sleep in your contacts unless advised you can by the optometrist. When cleaning glasses always wet the lenses and dry them with a soft cloth, not with paper tissues.

Get help: Never guess about the severity of an eye injury. Seek medical attention as soon as possible following an injury, if you have pain in the eye, blurred vision, or loss of vision.

More Teeth Whitening Tips

· Use desensitizing gel before and after whitening
· Get your teeth cleaned before start teeth whitening
· Don’t use teeth whitening products when you are pregnant
· Do not use whitening products if your anterior teeth are crowns, veneers or bridges. These restorations do not lighten so you could end of with unevenly colored teeth
· A few groups, such as those with tetracycline staining as young children, may need more whitening than normal such as six months of continuous daily use.
· To help your newly whitened teeth stay that way longer, avoid stain-causing food and drinks
· If you experience tooth sensitivity after whitening treatments, stop, and wait for the sensitivity to disappear. You can then resume the teeth whitening, but for less time or with a lower-strength product.
· Carefully follow the directions and recommendations on any teeth whitening products you use.

Teeth Whitening Tips

This new year make a resolution to take care of your smile. After all, your smile is your calling card. It can make a bad or good first impression. An easy and inexpensive way to do this is by whitening your teeth.
If you're considering using a tooth whitening product containing bleaches, the American Dental Association recommends that you see your dentist first.
Experts say it's important to talk with a dentist about the reason for any tooth discoloration, whether you're a good candidate for bleaching (which depends in part on your dental health), and how quickly your teeth will change.
It's also important to have realistic expectations. Everyone’s teeth are different. The same whitening product applied for the same time period will vary in results depending on the make up of your teeth.
And how white is white enough? The general guideline is that your teeth are white when they're the color of the whites of your eyes.
Because the peroxide in teeth whiteners adds a "sparkle" to teeth immediately after the treatment, wait two weeks until after you have finished the teeth whitening process to see how effective it really was.

MOLD REDUCTION

Consider these mold reduction tips from the Asthma andAllergy Foundation of America

1.Control moisture in your home, especially in bathrooms, basements and laundry areas.

2.Throw away or recycle old books, newspapers, clothing or bedding.

3.Turn on the exhaust fan or open a window in the bathroom after bathing and showering.

4.Clean refrigerator door gasket and drip pans.

5.Quickly repair any plumbing leaks.

6.Remove bathroom carpeting where moisture is concern.

7.Scour sinks and tubs. Fungi thrive on soap and other films that coat tiles and grout.

8.Clean garbage pails frequently.


*Because of the potential sensitivities of allergy and asthma suffers to cleaning product, cleaning should be done by a nonsufferer, and the area should be allowed to ventilate before reentry. Always read and follow all precautions and usage directions before using cleaning products.

Allergies

Health and wellness tips for your work, home, and life—brought to you by the insurance and healthcare specialists at Lovitt & Touche’, Inc..Allergies: Seasonal Relief

Winter
The winter months often provide some relief for allergy sufferers, as the outdoor air is cool and free of pollen. However, if you have allergies, you need to make sure that the air inside your house is clean as well:
· Keep firewood outside.
· Clean heating ducts and air-conditioning filters.
· Bathe house pets regularly if dander is a problem.
· Keep your face covered when out in the cold. Going from cold outside air to warm indoor air can trigger asthma.

Spring
Mold growth blooms inside and outside with spring rains. As flowers, trees, weeds and grasses begin to blossom, allergies will follow. Spring-cleaning activities can stir up dust mites, so be sure to:
· Wash your bedding every week in hot water to help keep pollen under control.
· Wash your hair before going to bed, since pollen can accumulate in your hair.
· Wear a mask and gloves when cleaning, vacuuming or painting to limit dust and chemical inhalation and skin exposure.
· Vacuum twice a week.
· Limit the number of throw rugs in your home to reduce dust and mold.
· Make sure the rugs you do have are washable.
· Change air conditioning and heating air filters often.

Summer
Warm temperatures and high humidity can put a strain on seasonal allergy and asthma sufferers. Summer is the peak time for some types of pollen, smog and even mold:
· Stay indoors between five and 10 a.m., when outdoor pollen counts tend to be highest.
· Be careful when going from extreme outdoor heat to air conditioning. The temperature change can trigger an asthma attack.
· Wear an inexpensive painter’s mask when you mow the lawn or when around freshly cut grass. Afterwards, take a shower, wash hair and change clothes.
· Dry laundry inside instead of on an outside clothesline.
· Check your yard for these allergens, as well as other irritants such as oak, birch, cedar and cottonwood trees; weeds such as nettle or ragweed can trigger allergies.
· Wear shoes, long pants and sleeves if allergic to bee stings.
· Do not wear scented deodorants, hair products or perfumes when outdoors.

Autumn
Cooler temperatures are ideal for planting flowers and trees, but be sure to plant those that produce less pollen, such as fir, pine, dogwood, azaleas, tulips, irises and pansies.
· Wear a facemask while raking leaves or when working with mulch or hay.
· Use a dehumidifier in your basement to make it less inviting to mold.
· Clean the dehumidifier frequently.
·
Did you know...?
Back-to-school time is a great time to discuss allergies or asthma with your child’s school nurse or teacher. At home, it is time to rake leaves and prepare for winter. Wash bathroom tiles and shower curtains with mold-killing products.

Overcoming anxiety..

Is worrying one of your characteristics? Well, stop! It is okay to worry, but at the right time.
Psychologists at the University of Pennsylvania tell patients who suffer from anxiety to regularly do a daily twenty minute “worry session,” always at the same time and in the same place. Collect your head full of worries during the day (don’t suppress them!) and then pour them out during your daily worry session.
Exaggerate your worries to the point of absurdity - knit your brows, make faces, let the sweat flow, shake and cower as much as you like. In other words, make a caricature of the part of yourself that is always worried, and in so doing exorcise it.
Eliminating worry will help prevent numerous psychosomatic illnesses, which result from living in a state of permanent anxiety.

Use heat to cure

Everyone has heard about how good a sauna feels, and of the relaxing effect of a steam bath which bathes you in hot vapor.
But there are other heat treatments which are equally beneficial. Heat relaxes the muscles and ligaments. When applied locally, for example, with hot towels, it can ease muscle spasms. It can also reduce arthritic pain. Heat dilates the blood vessels, which in turn activates circulation.
Applied to a wound, it can prevent infection by helping white blood corpuscles and fresh oxygen surround the area more quickly.

Prevent high blood pressure

Research has shown that people whose diet is rich in potassium (vegetarians for example) are less likely than others to develop high blood pressure.
Calcium is also beneficial. Fortunately, potassium and calcium are abundantly present in a large variety of foods.
Fruits, vegetables, beans, fish, fowl and lean meats are full of potassium.
Calcium is a little more restricted. Foods rich in calcium usually also contain large amounts of sodium and fat, which can increase blood pressure.
However, moderate amounts of milk are recommended, as well as yogurt, almonds, bananas, grapes, broccoli, potatoes, beans, tofu and sardines.

Avoid eye problems

The eye was not made to be constantly focused on close objects. If your work requires that you stare at a computer screen all day long or if you watch a lot of television, stop from time to time to do a few eye exercises.
For example, roll your eyes in large circles in both directions; look over to each side as far as possible and then go from up to down; or scan an imaginary text on the wall from left to right; or look out the window as far as you can following the horizon then return to a point right in front of you and begin again.
In this way, you will avoid long term eye problems, you will enlarge your inner space, and relax both your eyes and your mind.

Protect yourself against cancer

Radical liberals are not a political group, but a kind of very active molecule that is suspected of being one of the causes of cancer.
How can you protect yourself? Diet plays an important role here, especially in the absorption of anti-oxidants. The strongest anti-oxidizing agent is Vitamin E, which is found in wheat germ oil and sunflower seeds.
Next comes Vitamin C (oranges, grapefruits, lemons, red peppers etc.).
Beta carotene also absorbs large amounts of radical liberals. This substance seems to act as a protecting agent against most types of cancer.
Where do you find it? In red vegetables (like tomatoes), orange ones (carrots), yellow (squash), and dark green (broccoli). All these are rich in beta carotene. So make them a regular part of your menu!

How to beat asthma

Asthma partially obstructs the bronchial tubes, making breathing difficult. The cause of asthma is still not known. But if you are an asthma sufferer, you can, through natural means, considerably reduce the number of asthma attacks you get.
A placebo study has shown that asthmatics who consume 1 gram of vitamin C per day had 4 times fewer attacks. When they stopped taking vitamin C, the attacks resumed with the same frequency as before (Trop. and Geog. Med., Vol. 32, Mo. 2, 1980).
As for magnesium, it also works wonders! Dr. Zack H. Haddad of the Faculty of Medicine at the University of Southern California conducted a study on thirty children suffering from asthma associated with allergies.
Twenty of them drank a daily amount of mineral water rich in magnesium, while the others received no magnesium supplement. After three months, the first group had a higher level of magnesium in their blood, and they were able to breathe more easily.
So taking vitamin C and magnesium is an excellent way to prevent asthma attacks.
But what can you do to breathe more easily during an attack? Simply drink 2 or 3 cups of strong coffee. By activating blood circulation, it eases respiratory blockage.
In addition, the American Lung Association recommends the following exercise:
1. While standing, contract all your muscles. Keep them contracted for a few seconds.
2. Release the muscles, like letting the air out of a balloon. Relax all your muscles completely until you feel like a limp cloth.
3. Let yourself fall to the floor, and stretch out. Close your eyes and relax your face and your feet.
4. Imagine that you are floating on water. Concentrate on the effect the earth’s gravity has on your muscles and on the pleasant feeling of being completely relaxed.
5. Breathe gently and quietly, as if you were about to fall asleep.
6. Open your eyes.
Practicing this exercise when you feel an attack coming on, or once it is already started, will help you overcome your asthma condition.

How to avoid cancer caused by smoking

If you smoke, you can greatly reduce the risk of contracting cancer by drinking carrot juice. This according to the German Doctor Hans Nieper, founder of Eumatabolic Medicine, a new alternative mode of treatment which has become very popular in Germany. The carotene found especially in carrots prevents and can even cure cancer.
Dr. Nieper states, “If you smoke 60 cigarettes a day but drink 4 glasses of carrot juice, you will still be less prone to contract cancer than someone who doesn’t smoke but who doesn’t drink carrot juice.” Of course, if you don’t smoke and do drink carrot juice all the better!

Care for your heart while you sleep

In which position do you sleep?
If you sleep on your stomach or on your left side, you are putting pressure on your heart with the extra body weight, while the heart has to continue pumping blood as usual.
This additional burden wears the heart out more quickly. Think about it – you spend more than one third of your life sleeping!
To reduce the strain on your heart, sleep on your right side, or on your back. This simple technique will add years to your life.

Here are some tips on refills.

· When you see your doctor or pharmacist, ask when you need to get a refill. Write this date on your calendar.

· Plan ahead. When you see your pills are running low, get to the pharmacy or have someone else go for you.

· If you travel, be sure you have enough medicine. Keep the name and phone number of your health care provider and pharmacy with you.

· If you find you put off getting your refills, ask yourself why, and discuss this with your health care provider.

· If you are worried about cost, tell your doctor. Ask your doctor or pharmacist how you can get a medicine that costs less.

If you are not sure the medicine is helping you, if you are not sure you need the medication, or if you are having side effects, discuss these things with your primary care provider.

5.Remember to get your medicine refills in time

People often stop taking their medicine because they forget to get the prescription refilled. Perhaps the doctor didn’t tell you that you need refills. Maybe you wait to get pills because they cost too much. If you have concerns about getting refills, tell your doctor, nurse, or pharmacist right away.

4.If you forget your medicine

take it as soon as you remember. But if it is almost time for your next dose, skip the missed dose and go back to your regular schedule. Do not double your dose.

3.Find ways to remember to take your medicine

Your health could suffer if you skip your medicine. Take your medicine(s) at the same time each day. Find a way to remind yourself such as a watch alarm, putting the pills on the breakfast table or on your nightstand. Or ask someone to help you remember to take your pills.

2.Make sure this information is written down for you.

· TELL your doctor the best times for you to take medicine during the day.
· TELL your doctor if you are having side effects from the medicine.
· DO NOT STOP taking the medicine without telling your doctor.
· DO NOT STOP taking the medicine before surgery or a procedure without speaking to your primary care provider.

1. Stay in touch with your doctors, nurses, and pharmacists.

· ASK about all the medicines you are taking.
· What is the name of the medicine and what does it do?
· How much of the medicine should I take, when, and for how long?
· What should I be aware of when I take this medicine? Does it matter what I eat or drink? Does it matter if I am taking any other medicine? Can I do any activity, such as driving, when I take this medicine?
· What side effects should I look out for?
· Do you have a brochure that tells about this medicine?

Health Tips Description of

Important tips on taking medicines as directed by your health care provider

Most people with heart problems must take medication to help manage their condition. A few people find taking medicine easy to do. Many others do not.

Whether or not you have trouble taking your medicine, here are some helpful suggestions.