Cholesterol
What’s cholesterol?
Preventing Falls and Injuries
Taking care of yourself
Did you know?
o A fall could be a life-altering event.
o Almost 1 in 3 adults aged 65 and older fall each year.
o Falls are the leading cause of injury in older adults.
Individuals of all ages fall and there are many reasons why.
o Changes in vision and hearing can affect your balance, make you less stable and increase your chance of falling.
o Side effects of medications may make you drowsy, light-headed or dizzy.
Taking care of yourself can lower your chance of falling.
o Be certain to get regular exercise, which could improve muscle tone, flexibility, balance and keep you strong. Be certain to pick exercises or activities that create balance and coordination.
o Talk with your primary care provider and team pharmacist about your medications and their side effects regarding balance and coordination.
o Stand up slowly after sitting or lying down.
o Consider using a cane or walker to help you feel steadier.
o Be careful on or avoid uneven and icy or wet surfaces.
o Wear shoes that have good support, have low heels and have a rubber-sole or thin non-slip sole. Prevent wearing only socks.
o Hold onto handrails when going up and down the stairs.
o Limit drinking alcoholic beverages. They can slow your reflexes and change your sense of balance.
o Do not take chances – for instance, walking on a freshly washed floor or standing on a chair to reach items.
Be sure to take care of yourself.
You can decrease your chance of a fall and injury.
Taking care of your environment
Taking care of your home environment can lower your chance from falling.
o Make sure to keep stairs and pathways clean and free from clutter.
o Remove papers, books, clothes, shoes and other items that could cause you to trip.
o Tack down telephone wires and electrical cords.
o Consider installing
Facts about Osteoporosis
Bone is living tissue. Each day, the body builds up and breaks down bone. When somebody has osteoporosis, new bone isn’t built as fast. This makes bones thinner and more fragile. Thin and fragile bones can break more easily. Fractures or breaks in the hip, spine, and wrist are most common.
A lot of older women have osteoporosis. Men can also have it.
You cannot always tell when your bones are thin and fragile. Sometimes you find out when you break a bone. Or you may notice that you have become shorter, or have back pain.
Lots of things can cause osteoporosis.
What You Can’t Change
Gender.
o Women tend to have smaller bones. Women also lose bone because of the hormone changes that happen during menopause.
Age.
o Bones become thinner with age.
Ethnicity.
o White and Asian women are at the highest risk. African American and Hispanic women are also at risk.
Size.
o Women with small, thin bodies are at risk.
Family history.
o When one of your parents had osteoporosis, you’re more likely to have it.
What You Can Change
Diet.
o Not getting enough calcium or Vitamin D can increase your risk. Speak with your health care team about how much calcium you need.
o Make certain to eat a balanced and healthy diet. Include foods that are rich in calcium, like low-fat milk, yogurt, and cheeses; dark green leafy vegetables; sardines or salmon with bones; tofu; and almonds. Make certain to look for calcium fortified juices and cereals.
o Vitamin D assists your body use the calcium you get from food. You get Vitamin D from sunlight when your hands, arms, or face are in the sun for 10
Strategies for Cutting Down
Small changes can make a big difference in decling your chances of having alcohol-related problems. Here are some strategies to attempt. Make certain to check off some to attempt the first week, and add some others the next.
Keeping track
Be sure to keep track of how much you drink. Find a way that works for you, like a 3×5″ card in your wallet, check marks on a kitchen calendar, or an individual digital assistant. When you make note of each drink before you drink it, this will help you slow down when needed.
Counting and measuring
Know the standard drink sizes so you can count your drinks accurately. One standard drink is –
o 12 ounces of regular beer,
o 8 to 9 ounces of malt liquor,
o 5 ounces of table wine, or
o 1.5 ounces of 80-proof spirits
Measure drinks at home. Away from home, it may be hard to know the number of standard drinks in mixed drinks. To keep track, you might need to ask the server or bartender about the recipe.
For healthy men up to age 65
o no more than 2 drinks in a day
For healthful women (and healthful men over age 65)
o no more than 1 drinks in a day
* Depending on your health status, your doctor may advise you to drink less or abstain.
Setting objectives
Decide how many days a week you want to drink and how many drinks you’ll have on those days. You can reduce your risk of alcohol dependence and related problems by drinking within the limits in the box to the right. It’s a good idea to have some days when you don’t drink.
Strategies for Cutting Down
Pacing and spacing
When you do drink, pace yourself. Sip slowly. Have no more than one drink with alcohol per hour. Drink a “drink spacer”, a nonalcoholic drink (water, soda, or juice) and alternate with drinks containing alcohol.
Including food
Do not drink on an empty stomach. Have some food so the alcohol will be absorbed more slowly into your system.
Avoiding “triggers”
What causes your urge to drink? When certain individuals or places make you drink even when you don’t want to, attempt to avoid them. When certain activities, times of day, or feelings cause the urge, plan what you’ll do in lieu of drinking. When drinking at home is a problem, keep little or no alcohol there.
Planning to handle urges
When an urge hits, consider these options – Remind yourself of your reasons for changing. Or talk it through with somebody you trust. Or get involved with a healthful, distracting activity. Or “urge surf”, that is in lieu of fighting the feeling, accept it and ride it out, knowing that it will soon crest like a wave and pass.
Knowing your “no”
You are likely to be offered a drink at times when you do not want one. Have a polite, convincing “no, thanks” ready.
Frequently Asked Questions – Drug Abuse
Why do individuals use drugs?
Basically people use drugs because they like the way drugs make them feel. All drugs that are addicting can activate and affect the brain’s pleasure circuit.
What’s addiction?
Addiction is a disorder that affects your brain and your behavior. You’ve control over your option to start using drugs. Over time, your brain actually changes so that a powerful urge to use drugs controls your behavior. This is what it means to be addicted to drugs. Someone who’s addicted uses drugs despite the consequences.
What drugs may cause addiction?
Individuals can become addicted to both illegal drugs and drugs that doctors prescribe. Commonly abused illegal drugs include marijuana, PCP, LSD, speed, cocaine and crack, and heroin. Individuals can also become addicted to things they might not think of as drugs, such as alcohol and nicotine.
Aren’t prescription drugs safe?
Prescription drugs are safe and there’s little chance of addiction when taken correctly. However, prescription drugs can be hazardous when they’re abused. For example, when you take more than you need or when the drug is not needed. This can happen with painkillers and anti-anxiety drugs.
How do I know when I’ve a problem?
You’ve a problem when you keep craving and using a drug even when it’s causing problems. These may be problems with your health, with money, with work, or with your relationships with family or friends. Your friends and family may be aware you’re having a problem before you do, because of changes in your behavior.
Frequently Asked Questions – Drug Abuse
Can drug addiction be treated?
Yes. Drug addiction is a chronic disease. During the during treatment, there could be relapses. It could take a number of attempts and different kinds of treatment before you are able to remain free of drugs or alcohol.
Why should I quit?
Breaking your addiction is the only way to stop the problems drugs are causing in your life. It may not be easy to quit. Your efforts will be rewarded. Rewards include better health, improved relationships with the people in your life and a sense of accomplishment that only living drug-free can give you. As you think about quitting, it may help to make a list of your reasons to quit.
How do I stop?
The first step in breaking addiction is realizing that you have a problem.
What is Plaque?
What it’s Plaque and how to get rid of it.
People used to think that as you got older you naturally lost your teeth. We now know that’s not true. By following easy steps for keeping your teeth and gums
Be Healthful and Stay Healthful As You Age
Getting older doesn’t equal poor health
Practice a healthy lifestyle.
Maintain a healthy weight and eat a balanced diet. This is an important part of staying healthy. The treatment of some diseases include a balanced diet and achieving or maintaining a healthy weight. These include heart disease, stroke, cancer and diabetes.
My Shopping List
Plan ahead – plan your meals for the week. Make a shopping list and stick to the list. Include the items you need for your menus and any low-calorie basics you need to restock in your kitchen.
Produce Section
Vegetables
o Broccoli
o Corn
o Cauliflower
o Squash
o Green beans
o Lettuce
o Cucumber
o Carrots or celery
o Onions
o Potatoes
o Tomatoes
o Green peppers
Fruit
o Apples
o Bananas
o Oranges
o Lemons /
o Limes
o Peaches
o Pears
o Grapes
o Grapefruit
o Apricots
o Cherries
o Melons
Breads, Muffins, and Rolls
o Bread, bagels, or pita bread
o English muffins
o Yeast breads (whole wheat, rye,
o pumpernickel or multi-grain)
o Corn tortillas (not fried)
o Low-fat flour tortillas
o Rice crackers
Cereals
o Plain cereal, dry or cooked
o Grits
o Oatmeal
Dairy Case
o Fat-free (skim) or
o low-fat (1%) milk
o Low-fat or decreased
o fat cottage cheese
o Fat-free cottage
o cheese
o Low-fat or lowered
o fat cheeses
o Fat-free or low-fat
o yogurt
o Light or diet
o margarine (tub,
o squeeze, or spray)
o Fat-free or decreased fat sour cream
o Fat-free cream cheese
o Eggs/egg substitute
o Soft (tub) margarine
o Mayonnaise, low-fat or fat-free
Meat / Poultry / Fish
o White meat chicken and turkey (skin off)
o Fish (not battered)
o Beef, round or sirloin
o Extra lean ground beef
o Pork tenderloin
o 95% fat-free lunch low-fat deli meats
Rice, Noodles, Pasta
o Rice (brown, white, etc.)
o Pasta (noodles, spaghetti)
o Bulgur, couscous, or kasha
o Potato mixes (made without fat)
o Polenta
Spices
o Flavored vinegars
o Salsa or picante sauce
o Soy sauce (low-sodium)
o Bouillon cubes/granules (low- sodium)
Smart Shopping
Some food choices are better than others. Here are some smart-shopping tips.
Produce Section
Taking Care of Your Back
Nearly everyone has back pain at some time.
Your back can hurt for no special reason. You can have pain anywhere on your spine. Most individuals have pain in the lower back, where the most weight and stress are.
Protect your back from injury. Be sure to keep it healthy and strong.
Here are some ways to do this.