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HEALTH
ACTIVE NATION 9th - 15th JANUARY 2012
HEALTH
Top Health Tips for 2012 With January comes the same old promise—this year I’ll get in shape! While some of us succeed in living healthier, most of us make the attempt for a few weeks and slowly slide into our old habits. As childhood obesity becomes a world-wide epidemic, it’s more important than ever to take our health seriously. Our children are watching us, and what they see could have serious effects on their health. Maximum Effect for Minimum Effort Let’s face it, setting goals and keeping them is hard. That’s why so many of us are miserably bad at doing it. Fortunately, there are some small steps that anyone can take that have big benefits. Choose a few of the following health tips, and you’ll be
well on your way to making a serious change for the better in 2012. • Cut out Soda: Soda, flavored coffees and fruit juice are full of empty calories. By switching to water or unsweetened tea, you’ll drop about five pounds in a year. The weight loss can be even more dramatic in some cases. If you can’t live without a little caffeine, choose diet drinks and take your coffee black. • Switch to Whole Grains: It’s no secret that whole grains are healthy. The fiber, trace minerals, iron and complex carbohydrates found in whole grains fuel the body and help you feel full longer. While most of us have no problem eating whole grain bread, we need to think about other grains we eat as
well. Make the switch to whole grain breakfast cereal, pasta and rice. Also, try incorporating new grains into your diet including bulgur, quinoa and barley. • Exercise in Spurts: Not everyone can find an hour a day to exercise, but finding 15 minutes may be easier. While the body will benefit most from 45 minutes to an hour of solid, vigorous exercise, similar benefits can come from smaller workouts spread throughout the day. By taking four 15 minute exercise breaks throughout the day you can get a full workout in without any major adjustments to your schedule. • Lose a Few Pounds: If you are seriously overweight, the task of loosing dozens of
pounds may seem insurmountable. The fact is, even losing a few pounds can have enormous and immediate health benefits. A good goal to shoot for is to lose 5% of your current body weight. By starting out small, you’re more likely to feel encouraged and keep going. • Eat Your Veggies: Vegetables are the missing ingredient from far too many diets. Part of the reason is that they aren’t as convenient as processed snack foods that are so readily available. Even if you don’t need to lose weight, eating more fruits and vegetables is important because they are a natural source of diseasefighting nutrition. Make a goal to eat a serving of fruits or vegetables with every meal in addition to the ones you
When to Use Cold Medicine
It’s easy to reach for cold medicine when you aren’t feeling well, and, generally speaking, there isn’t any reason why a healthy adult shouldn’t. However, there are some medicines that should only be used for a short time and others that are not appropriate for certain people. Cold Medicine 101 There has been a lot of press about cold medicine over the past few years. Some doctors have come out saying that cold medicine is not only unhelpful, it can even be harmful. However, the majority of medical professionals still feel that the right medications can be helpful in treating cold symptoms. In general, problems with cold medicines come in two areas: accidental overdose and
previous health conditions. Many people choose combination cold medicines because they are convenient and treat a wide array of symptoms. However, combinations medicines can be dangerous because people often don’t realize what drugs the medicines contain and may double dose themselves by taking more than one type of medicine. Another common problem associated with cold medicines occurs when a person has a previous medical condition and takes a cold medication that aggravates that condition. People with asthma, certain allergies, high blood pressure, heart disease or who are pregnant or take certain prescription medications should be especially careful when taking cold
medicines. If you suffer from any pre-existing medical condition, ask your doctor for a list of safe medications. In general, the following tips can help in the proper use of over the counter cold medicines. If you have any doubts about whether or not a medication is right for you, consult your doctor or a pharmacist. • Treat only the symptoms that are present. If you have congestion but no cough, don’t take a combination runny nose/cough medicine. • Carefully follow the dosage instructions on a medication and know what is in it. • People with asthma should avoid medications that contain antihistamines because they thicken mucous
secretions and can cause difficulty breathing. • People with uncontrolled high blood pressure should avoid decongestants or take medications designed specifically for those with high blood pressure. • Nasal sprays can actually increase congestion if used for more than three consecutive days. Non-medicated saline sprays are a good alternative. • Many doctors feel cough medicines are ineffective and should be avoided. If you have a serious cough, contact your doctor for a medical opinion. Cold Medicine for Kids In 2007, the FDA released a statement recommending that cold medicines not be used in children under the age of 6. The age has recently
already eat. For most people, this is as simple as grabbing an apple at breakfast, some carrot sticks for lunch, and adding a salad to dinner. Implement any one of these tips and you’ll see a dramatic improvement in your health. Try them all and you’ll have made a very serious commitment towards life. Best of all, when your children see the healthy choices you’re making, they’ll want to make changes too
Hand, foot, mouth disease kills 156 in Vietnam Vietnam says an outbreak of hand, foot and mouth disease has killed 156 people, mostly chilbeen reduced to 4, but dren, and sickened more it’s best to consult a pedi- than 96,000 through late atrician before adminNovember. istering cold medicine An official at the Ministry to young children. As of Health says the averwith adults, many of the age number of weekly problems with children’s cases dropped from cold medicine arose about 3,000 in Septembecause of combination ber to 2,460 in Novemmedicines. Parents often ber. The U.S. Centers for didn’t realize that a cold Disease Control and Premedicine contained a vention issued a travel fever reducer like acetaalert Monday urging minophen or ibuprofen people visiting Vietnam and gave their children to protect themselves a second dose of those from the disease by pracmedicines. These overticing “healthy personal doses resulted in danger- hygiene.” ous medical complicaThis year’s outbreak is a tions and even deaths. sharp uptick from recent While it is tempting to years. Since 2008, about give cold medicine to an 10,000 to 15,000 cases uncomfortable child, you were reported per year should always consult a with about 20 to 30 chilpediatrician first. Often, dren dying annually. a doctor will okay the use The common childhood of medication but may illness typically causes have specific guidelines little more than a fever or suggestions for your and rash, and most rechild cover quickly.