High Blood Pressure Education

By Nurse Diane

This is National High Blood Pressure Education month.  According to the CDC, who's theme this year is Make Control Your Goal, states that you may not have any symptoms of high blood pressure, but it can damage your health in many ways. For instance, it can harden the arteries, decreasing the flow of blood and oxygen to the heart and brain.

This reduced flow can cause:

• A heart attack, which occurs when the blood supply to your heart is blocked and heart muscle cells die from a lack of oxygen.
• A stroke, which can occur when arteries that supply blood and oxygen to the brain become blocked or burst.
• Chest pain, also called angina.
• Heart failure, which occurs when the heart can't pump enough blood and oxygen to other organs

Ways to keep your pressure under control include:

• Achieve and maintain a healthy body weight.
• Participate in 30 minutes of moderate physical activity on most days of the week.
• Eat a healthy diet that is high in fruits and vegetables and low in sodium, saturated fats, trans fat, and cholesterol.
• Manage stress.
• Limit the amount of alcohol you drink (no more than one drink each day for women and two for men).

If you have a family member who has high blood pressure, you can help by taking many of the steps listed above with them. Go for walks together or cook meals with lower sodium. Make it a family affair, and keep your blood pressure under control.

(All images from Google) 

World Health Day - High Blood Pressure

By Nurse Diane

World Health Day is celebrated on 7 April to mark the anniversary of the founding of World Health Organization (WHO) in 1948. Each year a theme is selected for World Health Day that highlights a priority area of public health concern in the world.  The theme for 2013 is High Blood Pressure.

High blood pressure – also known as raised blood pressure or hypertension – increases the risk of heart attacks, strokes and kidney failure. If left uncontrolled, high blood pressure can also cause blindness, irregularities of the heartbeat and heart failure. The risk of developing these complications is higher in the presence of other cardiovascular risk factors such as diabetes. One in three adults worldwide have high blood pressure. The proportion increases with age, from 1 in 10 people in their 20s and 30s to 5 in 10 people in their 50s. Prevalence of high blood pressure is highest in some low-income countries in Africa, and with over 40% of adults in many African countries.

The risk of developing high blood pressure can be reduced by:

• Reducing salt intake;
• Eating a balanced diet;
• Avoiding harmful use of alcohol;
• Taking regular physical activity;
• Maintaining a healthy body weight; and
• Avoiding tobacco use.

The ultimate goal of World Health Day 2013 is to reduce heart attacks and strokes. Specific objectives of the campaign are:

• To raise awareness of the causes and consequences of high blood pressure;
• To provide information on how to prevent high blood pressure and related complications;
• To encourage adults to check their blood pressure and to follow the advice of health-care professionals;
• To encourage self-care to prevent high blood pressure;
• To make blood pressure measurement affordable to all; and
• To incite national and local authorities to create enabling environments for healthy behaviors.

Source: http://www.who.int/world-health-day/en/

 (All images from Google) 

Prostate Cancer Month

By Terry Orr

Prostate cancer is the most common cancer among men (after skin cancer), but it can often be treated successfully. More than 2 million men in the US count themselves as prostate cancer survivors. [Source: American Cancer Society] 

Baby Boomers and Generation X men should all be leaning more about their own personal health, especially those disease that impact the male population beyond our fifties. Prostate Cancer heads the list of those we need to be tested for either yearly or every other year.

From the National Cancer Institute (www.cancer.gov) provides a handy and and very informative booklet - “What You Need To Know About Prostate Cancer.” There are other excellent online resources available.  I personally recommend reading them and write a list of question your might have to discus with your primary healthcare provider.

Stages of Prostate Cancer

Stage I.  The cancer is only in the prostate. It might be too small to feel during a digital rectal exam. If the Gleason score and PSA level are known, the Gleason score is 6 or less, and the PSA level is under 10.

Stage II.  The tumor is more advanced or a higher grade than Stage I, but the tumor doesn’t extend beyond the prostate.

Stage III.  The tumor extends beyond the prostate. The tumor may have invaded a seminal vesicle, but cancer cells haven’t spread to lymph nodes. See the picture of a seminal vesicle.

Stage IV.  The tumor may have invaded the bladder, rectum, or nearby structures (beyond the seminal vesicles). It may have spread to lymph nodes, bones, or other parts of the body.

10 Best Foods For Prostate Health by Prostate.NET are:

1. Brazil Nuts. Of all the different types of nuts, these natives of South America are an especially rich source of the mineral selenium, which is important for prostate health. In fact, just one ounce of Brazil nuts can contain as much as ten times the RDA for selenium. Research has shown that selenium intake is associated with a reduced risk of prostate cancer.
2. Broccoli is a source of some very critical nutritional benefits that are not listed on a nutrition label. As a member of the cruciferous family, which is also populated by cauliflower, Brussel sprouts, kale, and many other vegetables, broccoli contains high amounts of the phytonutrients sulforaphane and the indoles, both of which have anticancer properties.
3. The hot and spicy cayenne pepper (Capsicum annuum), also known as chili peppers, is the source of this prostate-supportive spice. Cayenne peppers get their heat from a high concentration of a substance called capsaicin. While capsaicin is widely known for its ability to reduce pain, studies have also shown that it can help kill cancer cells, including prostate cancer cells.
4. Green Tea. The medicinal powers of green tea are attributed to antioxidant compounds called catechins, a type of polyphenol that has been shown to destroy certain bacteria and viruses, boost the immune system, and fight several forms of cancer, including prostate cancer. Although there are several different kinds of catechins, experts have identified epigallocatechin gallate, EGCG, as the most potent.
5. Mushrooms, and especially Asian varieties, offer great health benefits, including their ability to help fight cancer. One Asian mushroom that has a long history—more than 6,000 years—of proving its medicinal powers is the shiitake. These mushrooms contain lentinan, a type of beta-glucan, which has demonstrated anticancer properties. A 2009 study, for example, showed that shiitake mushrooms suppressed tumor spread in mice implanted with human colon and breast cancer cells. In an earlier study, lentinan inhibited development of human colon cancer in mice. Thus far, no studies have looked specifically at the impact of shiitake mushrooms on prostate cancer.
6. Pomegranates have recently been the subject of much research and discussion as scientists have been discovering more and more benefits of eating these unusual fruits. In particular, pomegranates are rich in antioxidants and a phytonutrient called ellagitannin, which is especially helpful in promoting prostate health. Test tube studies show that pomegranate extracts can slow the reproduction of prostate cancer cells and prompt the cells to commit suicide.
7. Pumpkin seeds offer some unique health benefits for the prostate, especially for men who have benign prostatic hypertrophy (BPH). This condition, which involves enlargement of the prostate gland, commonly affects men 50 years and older. One thing that contributes to BPH is overstimulation of the prostate cells by testosterone and another hormone, dihydrotestosterone. The oil in pumpkin seeds can help prevent the hormones from triggering multiplication of prostate cells.
8. Salmon.  Omega-3 fatty acids are an important nutrient for supporting prostate health, and a delicious, nutritious way to get these omega-3s is with salmon. The meaty texture and light taste of salmon is often enough to convince even people who are not fond of fish to enjoy this fish on occasion. The flesh of salmon varies in color from red to pink and orange, and some varieties of salmon have greater amounts of omega-3 fatty acids than others.
9. Tomatoes are a popular food as well as a superior source of lycopene, a phytonutrient, or more specifically a carotenoid, one of a group of yellow, orange, and red pigments found in plants. Lycopene is a potent antioxidant that has proven itself in study after study to have properties that enhance prostate health.
10. Turmeric is a perennial plant whose roots are ground into this popular spice. The active ingredient in turmeric is curcumin, which gives the spice its bitter, peppery taste.

Please take action to get informed of the latest information regarding Prostate Cancer, get tested and talk about it with your doctor.  Thanks,

References and Links:

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001418/ 

http://www.prostate.net/2010/articles/lists/10-super-foods-for-prostate-health/ 

http://www.pcf.org/site/c.leJRIROrEpH/b.5699537/k.BEF4/Home.htm 

http://www.nbcnews.com/id/48679807/ns/health-mens_health/ 

http://www.cancer.gov/cancertopics/wyntk/prostate 

http://www.cancer.org/cancer/prostatecancer/overviewguide/prostate-cancer-overview-diagnosed 

(All images from Google) 

Gluten-Free Diet Awareness Month

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By Nurse Diane

With the holiday season approaching, planning a family gathering can be difficult if you have a large group.  There are so many likes and dislikes that people have, some are vegetarians, and others have food allergies.  On food allergy that may not be as common as dairy or nuts, is gluten.  Gluten is a protein found in wheat, barley, rye and most oats. It basically binds starches together.  It is often used as filler for foods as well.

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The ingestion of gluten causes stomach problems for people who suffer from Celiac Disease.  The problems that are seen - or felt include, bloating, headaches, dizziness, and is commonly misdiagnosed.  There are other medical conditions that people my need to follow a gluten free diet, and some include:

• Autism
• ADHD
• Diabetes
• Fibromyalgia
• Chronic Pain such as Arthritis, Nerve Damage and more
• Asthma
• Allergies
• Autoimmune Diseases
• Thyroid Problems
• Colitis
• Digestive Problems
• Fatigue
• IBS (Irritable Bowel Syndrome)
• Nervous Symptom Disorders
• Adrenal Exhaustion
• Hormonal Imbalance
• Cancer

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Lately there has been an increase in gluten free products available at the grocery stores.  November is Gluten Free Diet Awareness Month.  As you plan your holiday menu and guest list, why not check out some gluten free products to have on hand just in case.  This site has a list of foods to avoid, and also some recipes to enjoy: http://glutenfreerecipebox.com/celiac-foods-to-avoid.  You will be sure to be named the hostess with the mostest!

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Healthy Aging Month - Update

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By Terry Orr

Take charge of your health by being proactive!

Healthy Aging Month was created to give seniors and those soon-to-be seniors encouragement in taking little steps that can greatly affect quality their quality of life into the future.

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You can take charge of our own health by taking a few simple but important proactive steps (from Bay Health):

• See your doctor! Whether you are trying to resolve that ache in your abdomen or just have an important question, maintaining a relationship with your doctor allows your physician to help you manage existing health issues and prevent future health disparities.
• Get your screenings! Screenings help detect potential health issues in the earliest, most treatable stages. Whether it’s a mammogram for women over age 40, or a prostate screening for a man over age 50, these screenings are literally lifesavers!
• Educate yourself about your health. In today’s cyber age, an infinite array of health information is available at your computer. Pick up a book from the library or attend one of the myriad of free health seminars available in your community.

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WebMD has an excellent section dedicated to healthy aging (see link below) “50+: Live Better, Longer”. Good basic and advance information for those of us 50 and over and for caregivers.

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The National Council of Aging (NCOA) is another interesting web site that provides a wealth of good information.  An example is their summary of Chronic Disease - About 91% of older adults have a least one chronic condition, and 73% have at least two. Chronic conditions – such as diabetes, arthritis, hypertension, and lung disease – seriously compromise the quality of life of older adults, often forcing them to give up their independence too soon.

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Another helpful and informative website is the National Institutes of Health (NIH) Senior Health.  I encourage everyone to spend a few minutes at each of these sites, take a good look at what is available and bookmark them for future reference.

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10 Tips for Re-Inventing Yourself during September is Healthy Aging Month (from Healthy Aging):

1. JOB HUNTING?  YOU ARE NEVER TOO OLD TO BE AN INTERN.
2. BACK TO SCHOOL.  Go get that additional education you have been dreaming about.
3. TAKE A VOLUNTEER VACATION. Visit New Places, Connect, and Give Back.  Many travelers today are opting out of the self-indulgent vacation and opting in for the chance to “give back” through a volunteer vacation
4. DANCE LIKE THERE’S NO TOMORROW. Older adults getting regular physical exercise are 60% less likely to get dementia. Exercise increases oxygen to the brain and releases a protein that strengthens cells and neurons. Dance involves all of the above plus the cerebral activity present in learning and memory.
5. HIT THE ROAD. Travel is one of the top picks when people are asked what they would do if they had more time.  Sometimes the money factor makes that dream fall apart.
6. BECOME A ROCK N ROLL STAR.  For a weekend anyway.  Here’s a good one for the buck list.  Check out Rock ‘n’ Roll Fantasy Camp (www.RockCamp.com), where mere mortals jam with rock legends, write/record an original song and play live on stage at a major concert venue.
7. Learn to paint a landscape or still life.  Complete A Landscape, seascape, floral or still life painting in one class.  No painting experience necessary.
8. FOLLOW YOUR PASSION.   Try a new sport or pick up on one you left behind in your early days.
9. EAT FRESH.  Make a commitment to add more fresh fruits and vegetables to your diet.  September is still harvest time in many areas so seek out local farmers markets and buy local produce.
10. RE-INVENT YOURSELF IN NAPA VALLEY.  Travel to the famed wine country this Fall and take a wine tasting course or cooking course.

For me, it has been working this blog site and I am truly thankful for the support and assistance in making this a reality and a labor of love.

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From WebMD the Magazine – Feature by Matt McMillen offers the following:

• Get moving.  Exercise regularly to maintain a healthy body and brain.
• Stay social. Take a class, volunteer, play games, see old friends, and make new ones.
• Bulk up.  Eat beans and other high-fiber foods for digestive and heart health.
• Add some spice.  Add herbs and spices to your meals if medications dull your taste buds.
• Stay balanced. Practice yoga or tai chi to improve agility and prevent falls.
• Take a hike. Brisk daily walks this September can bolster both your heart and lungs.
• Sleep well. Talk to a sleep specialist if you don’t sleep soundly through the night.
• Beat the blues. If you’ve been down for a while, see a doctor. Depression can be treated.
• Don’t forget. To aid your memory, make lists, follow routines, slow down, and organize.

References and links:

http://kisbyto.blogspot.com/2011/09/celebrating-healthy-aging-month.html

http://www.healthyaging.net/

http://iuhealth.org/blog/detail/healthy-aging1/

http://www.webmd.com/healthy-aging/features/health-highlights-september-healthy-aging-month

http://www.bayhealth.org/news-and-media/BayhealthContentPage.aspx?nd=1149&news=713

http://www.webmd.com/healthy-aging/default.htm

http://nihseniorhealth.gov/category/healthyaging.html

National Cholesterol Education Month

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By Nurse Diane

This past May, my cousin and her family took a weekend cruise.  This was a celebration anniversary trip for her husband’s family.  They were celebrating 20 years since his father suffered from a heart attack and nearly lost his life.  Since that time, he and the rest of the family have learned about cholesterol and things to do to control it and ways to prevent a recurrence in heart problems.

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When my cousin's husband reached the age that his father was when he suffered a heart attack he really started to take notice of his heath.  He started exercising, losing weight, eating better and taking care of his heart.  He didn't want to put his family through the horrifying experience that he went through watching his father's attack.

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More than 102 million American Adults (20 years or older) have total cholesterol levels at or above 200 mg/dL, which is above healthy levels. More than 35 million of these people have levels of 240 mg/dL or higher, which puts them at high risk for heart disease.

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Cholesterol is a waxy, fat-like substance found in your body and many foods. Your body needs cholesterol to function normally and makes all that you need. Too much cholesterol can build up in your arteries.  After a while, these deposits narrow your arteries, putting you at risk for heart disease and stroke.

LDL “BAD” Cholesterol (mg/dl)

<100	Optimal
100-129	Near Optimal
130-159	Borderline High
160-189	High
> 190	Very High

Total Cholesterol (mg/dl)

<200	Desirable
200-239	Borderline
>240	High risk

HDL “GOOD” Cholesterol (mg/dl)

<40	Low (undesirable)
>60	High (desirable)

Triglycerides (mg/dl)

<150	Normal
150-199	Borderline High
200-499	High
>500	Very High

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A simple blood test can determine your cholesterol levels, and it is recommended that adults have one every 5 years. When too much low-density lipoprotein LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery - heart attack or stroke can result.

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About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Triglycerides are a type of lipid found in your blood.  When you eat, your body converts any calories it doesn’t need to use right away into triglycerides.  The triglycerides are stored in your fat cells.  Later, hormones release triglycerides for energy between meals.  If you regularly eat more calories than you burn, particularly “easy” calories like carbohydrates and fats, you may have high triglycerides (hypertriglyceridemia).

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Your diet, weight, physical activity and exposure to tobacco smoke all affect your cholesterol level — and these factors may be controlled by:

• Eating a heart-healthy diet;
• Enjoying regular physical activity; and
• Avoiding tobacco smoke.

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Below is a list of things to eat, and things to avoid:

• Focus on low-saturated-fat, trans fat-free, low-cholesterol;
• foods such as these: A variety of deeply colored fruits and vegetables (4 to 5 servings of each per day);
• A variety of fiber-rich grain products like whole grain bread, cereal, pasta and brown rice. (6 to 8 servings per day with at least half of the serving’s whole grains);
• Fat-free, 1 percent and low-fat milk products (2 to 3 servings per day);
• Lean meats and poultry without skin (choose up to 5to 6 total ounces per day);
• Fatty fish (enjoy at least 2 servings baked or grilled each week); and
• Nuts, seeds, and legumes (dried beans or peas) in limited amounts (4 to 5 servings per week).

Avoid:

• Whole milk
• Butter, egg yolks, cheese
• Organ meats
• High fat processed meats
• Duck and goose
• Bakery goods high in fat

For more information about cholesterol, check this site:  http://www.heart.org/HEARTORG/Conditions/Cholesterol/Cholesterol_UCM_001089_SubHomePage.jsp

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