Cholesterol Levels - What should you aim for? Keeping cholesterol within healthy limits helps reduce the risk for heart disease. Knowing the "target" for cholesterol levels can help you take action before it’s too late. The Mayo Clinic suggests that adults over 20 should have their cholesterol checked at least once every five years. A simple blood test called a lipid panel measures cholesterol levels including: HDL cholesterol (the "good" kind) LDL cholesterol (the "bad" kind) Total cholesterol Triglycerides, a type of fat often increased by sweets and alcohol Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter(dL) of blood. The National Heart Lung and Blood Institute consider the following optimal levels of these lipids. Total Cholesterol Below 200 mg/dL = desirable 200-239 mg/dL = borderline high 240 mg/dL and above = high LDL Cholesterol Below 100 mg/dL = Optimal 100-129 mg/dL = Near optimal 130-159 mg/dL = Borderline high 160-189 mg/dL = High 190 mg/dL and above = Very high HDL Cholesterol Below 40 mg/dL = Bad 40-59 mg/dL = Better 60 mg/dL and above = Best Triglycerides Below 150 mg/dL = Desirable 150-199 mg/dL = Borderline High 200-499 mg/dL = High 500 or above = Very High Smart Food Choices: Combating cancer with common foods The American Institute for Cancer Research offers seven simple suggestions for lowering your risk of cancer: Eat plenty of plant-based foods. Enjoy a diet rich in fruits and vegetables. Do not smoke or use tobacco products. Keep alcohol intake to a minimum, if any. Maintain a healthy weight and exercise regularly Chose low-fat and low-salt foods Prepare and store foods safely. What’s in this season? A diet rich in fruits and vegetables is recommend for healthy living. With the arrival of spring look for these seasonal fruits and veggies to add a delicious healthy element to your family’s meals. Fruits Apricots - make a wonderful fruit salsa by combining them with peppers, onion, and a dash of cumin Grapes-excellent low-calorie snacks Mangoes - Toss cubed mango, a banana, vanilla yogurt, and a few ice cubes in the blender for a delicious, nutritious, low-fat snack or breakfast. Pineapple - March through June is when supplies are at their peak, try them on the grill. Strawberries - an excellent source of vitamin C. Vegetables Artichokes - Low in calories and fat, fresh artichokes have no cholesterol. Asparagus - Asparagus is an excellent source of folate, a good source of vitamin C, and it supplies some vitamin A, thiamin, riboflavin, B6, potassium, magnesium, vitamin E, and iron. Broccoli, a "super" food. healthy doses of beta carotene and vitamin C, broccoli, like other cruciferous vegetables, contains a compound that may act to protect against some forms of cancer. Brussell Sprouts - good source of fiber, vitamin A, and folacin, and an excellent source of vitamin C New Potatoes - thin skinned and tender Rhubarb - a springtime favorite with strawberries Spinach - it's an excellent source of vitamin A and a good source of vitamin C and folate, great in salads Sugar Snap Peas - a low fat crunchy snack, and wonderful in stir-frys Seasonings Ginger - add an exotic flavor to your cooking
Return to Top Diabetes Self-Care: Strategies help reduce risk of complications Spring is a time of renewal, so it is a good time of year to renew your commitment to taking good care of yourself. A sound commitment to a diabetes self-care plan can help prevent or minimize the extent of possible complications. Mayoclinic.com suggests these strategies to help you enjoy a healthier future: Have a general physical each year Beyond your regular checkups to monitor your diabetes treatment, have a physical examination once a year. An annual exam is a good opportunity to screen for other conditions, such as eye, kidney and heart diseases, which may not be part of your regular diabetes checkups. Get a yearly eye exam Visit your ophthalmologist or an optometrist annually to help detect diabetes-related vision problems and catch them early. If you have poorly controlled diabetes, high blood pressure, kidney disease or elevated cholesterol, you may need to see your eye specialist more than once a year. See your dentist twice a year High blood sugar impairs your immune system, limiting your ability to fight off bacteria and viruses that cause infection. Because your mouth is loaded with bacteria, your gums provide a common site of infection. Keep your vaccinations up-to-date Annual flu shot No matter what your age, if you have diabetes you're more likely to get the flu (influenza) than people who don't have diabetes. The flu also puts you at greater risk of catching pneumonia. An annual flu vaccination is your best way to avoid influenza and its related complications. Pneumonia vaccine Most doctors recommend that people with diabetes receive a one-time pneumonia vaccination. If you have complications from your diabetes, such as kidney or heart disease, or you're 65 years of age or older, you may need a five-year booster shot. Other vaccinations Stay up-to-date with your tetanus shot and its 10-year boosters. Ask your doctor about getting vaccinated against hepatitis B if you haven't already received the vaccine. Take care of your feet Check your feet every day. Diabetes can damage the network of nerves in your feet, reducing the sensation of pain. You can develop a sore or blister without realizing it. Diabetes can narrow your arteries, reducing blood flow to your feet. With less blood to nourish the tissues in your feet, it's harder for sores to heal. An unnoticed cut or sore hidden beneath your shoes and socks can quickly develop into a larger problem. Keep your feet clean and dry Wash your feet every day with lukewarm water. Wash with a gentle massage-like motion, using a soft washcloth or sponge and a mild soap. Dry your skin by blotting or patting, but don't rub - rubbing may cause damage. Dry carefully between your toes to prevent fungal infection. Moisturize your skin People with diabetes sweat less than people who don't have the disease, leaving their skin dry - especially their feet. Dry skin can itch and crack, increasing your risk of infection. Use a moisturizer regularly, but never between your toes - the extra moisture there may increase your risk of fungal infection. Wear clean, dry socks Wear socks made of fibers such as wool or polypropylene, which pull sweat away from your skin. Avoid those with tight elastic bands that reduce circulation or socks that are thick or bulky. Bulky socks often fit poorly, and a poor fit can irritate your skin. Use foot products cautiously Don't use a file or scissors on calluses, corns or bunions. Don’t put chemicals such as wart removers on your feet. See your regular doctor or a foot-care specialist (podiatrist) for calluses, corns, bunions or warts. And if you have vascular impairment to your feet, always have a podiatrist do the routine care of your toenails at least four times a year. If you over-trim your nails, you might initiate a break in the skin that can lead to serious problems. Always wear shoes To help prevent injury to your feet and toes; always wear comfortable shoes with soft leather tops, closed-toe design, low heels and flexible soles. Check them periodically for tears or rough edges, and shake them out before putting them on to make sure something, such as a pebble, isn't inside. Don't buy shoes that have to be broken in. Trim your toenails carefully When trimming your toenails, be especially careful not to injure the surrounding skin. If you see any redness around your nails, report this to your doctor or podiatrist. Return to Top Spring Cleaning: take special care if you have asthma If you suffer from Asthma pay special attention to specific areas in your home that may trigger your asthma symptoms. Use caution when using chemicals to clean. Irritants found in some products such as scented or unscented cleaners, paints, adhesives, pesticides, cosmetics and air fresheners may trigger an asthma attack. Take care to follow the instructions on the label. If you use these products make sure the windows and doors are open and that you use an exhaust fan. Also be aware of these other possible "triggers" and try the following steps. Mold Pay special attention to any mold growing, usually found on damp things such as shower curtains. If you see mold - clean it with soap and water. Use exhaust fans when showering and cooking in the kitchen. Fix leaky plumbing or other sources of water as soon as possible. Dry damp items within 1-2 days to avoid mold growth. Dust Mites Dust mites live in sheets, blankets, pillows, mattresses, soft furniture, carpets, and stuffed toys. Wash sheets and blankets once a week. Dry completely. Use dust-proof covers on pillows and mattresses. Vacuum carpets, rugs and furniture often. Wash stuffed toys. Dry completely. Cockroaches Cockroach body parts and droppings may trigger asthma attacks. Keep counters, sinks, tables and floors clean. Always clean dishes, crumbs and spills. Store food in air-tight containers. Cover trashcans and take out trash often. Pets A warm-blooded animal’s urine and saliva may trigger an attack. Keep pets outside if possible. If pets are indoors, keep them out of the bedroom and off the furniture. Vacuum carpets, rugs and furniture often Nitrogen Dioxide Nitrogen dioxide is an odorless gas that can irritate your eyes, nose and throat and may cause shortness of breath. This gas can come from the use of appliances that burn fuels such as gas, wood and kerosene. If possible, use fuel-burning appliances that are vented outside. Always follow the manufacturer's instructions on how to use these appliances. Gas cooking stoves: Never use these to keep you warm or heat your house. If you have an exhaust fan, use it when you cook. Unvented kerosene or gas space heaters: Use the proper fuel and keep the heater adjusted the right way. Open a window slightly or use an exhaust fan. Wood stoves: Make sure the doors are tight fitting. Follow the maker's instructions for starting, burning, and putting out the fire. Fireplaces: Always open the flue. Return to Top What is Health Savings Account? A health savings account is a tax-sheltered savings account similar to an IRA, but earmarked for medical expenses. Dollars from this savings account are used to pay routine medical bills. Larger medical expenses are covered by a low-cost, high deductible health insurance policy. The balance of the health savings account accrues from year to year and it grows interest on a tax-favored basis to supplement retirement, just like an IRA - it’s a medical IRA. Deposits are tax-deductible and can be easily withdrawn by check or debit card to pay medical bills with tax-free dollars. Consider the benefits of a Health Savings Account: Increased control over your health care dollars. Tax deferred, tax favored savings account to pay for future health care expenses. Lower plan costs and lower premiums make it more feasible for employer groups to continue to offer employer sponsored health plans to their employees. No "use it or lose it" issues, balance continues to following years Reduction in FICA/FUTA withholdings. Interest paid on HSA balance. For more information on Health Savings Accounts please call Amy Kleinberg at Health Bank Card, 333-0123. Return to Top Pregnancy After Weight-Loss Surgery Weight-loss surgery is becoming more common and as a result, the number of women in their childbearing years having this surgery is on the rise. Women in their childbearing years who are planning weight loss surgery should be aware of the risks involved for the surgery and for pregnancy following weight-loss surgery. For women who are thinking about weight-loss surgery and may get pregnant in the future: Weight-loss surgery is not for everyone who is overweight. Because these types of surgery are still fairly new, the long-term effects of the surgery are unknown. It is important to learn about the risks and benefits of weight-loss procedures, so discuss your plans with both the surgeon and the medical professionals who will deliver your baby as soon as possible. There are different types of weight-loss surgery. Gastric bypass is the most common weight-loss surgery. With this procedure the surgeon staples the stomach across the top and leaves a small pouch that can hold only a small amount of food. Then the surgeon cuts a part of the intestine and sews it onto the pouch. This procedure limits the patient's ability to absorb calories from food. Another weight loss surgery uses a "gastric band" to make a small pouch for food in the upper part of the stomach. Women who have a gastric band should speak to their surgeons before a pregnancy. The surgeon may need to adjust the band for pregnancy. For women who have had weight-loss surgery: Early reports of women who became pregnant after weight-loss surgery warned of possible complications. Problems included bleeding in the woman's stomach or intestines, anemia and limited growth of the baby in the uterus. More recent studies are more reassuring. They suggest that weight-loss surgery may help protect obese women and their babies from gestational diabetes, high blood pressure, overly large babies and caesarean delivery. It is vital to talk to your health care provider before getting pregnant. After weight loss surgery it is recommended that a woman avoid pregnancy for 12 to 18 months. Rapid weight loss may deprive a fetus of the nutrients such as iron, folate, vitamin B-12 and calcium that it needs to develop and be healthy; so additional vitamin supplementation might be necessary. For more information see the March of Dimes website Return to Top Visitors: 1739