Dental Check Up

14 Aug

dentist

According to the American Dental Association, everyone should have a dental cleaning every 6 months. You should also notify your doctor if you have one of the following problems:

– Gums that bleed during brushing and flossing

– Red, swollen or tender gums

– Gums that have pulled away from your teeth

– Persistent bad breath

– A change in the way your teeth fit together when you bite

– A change in the fit of a partial denture

Like most of your body, your mouth also has bacteria in it. It is important to have good dental care to prevent this bacteria from causing problems. Also, many medications may cause you to not make as much saliva. Saliva is an important part of keeping teeth clean by washing away food and bacteria from your teeth. People with diabetes and pregnant women need to be even more cautious about keeping good oral health.

In between your dental cleanings, it is important to brush your teeth thoroughly twice a day with a fluoride toothpaste, and clean between your teeth daily, with floss. Limit the intake of sugary snacks, and do not smoke or chew tobacco.

Be Proactive and Prepared

7 Aug

Doctor greating patient

It can be easy to put your doctor appointments aside when life gets busy and you feel healthy, or maybe you’ve moved and no longer have the same doctors reminding you to make appointments. August’s newsletter is about becoming proactive and finding the time to make your health a priority.

When you attend your doctor appointments, how you communicate with each other is one of the most important parts of getting good healthcare. Being prepared can help make the most of your visit. Here are some things you can bring:

– Lists of your concerns, allergies and all the medicines, herbs, or vitamins you take
– A copy of your most recent HAWA HealthPoint Check-Up results
– A description of your symptoms, when they started and what makes them better
– A trusted friend or family member
– A way to take notes during your appointment

Make sure you understand your diagnosis and any treatments. Ask your healthcare provider to write down his or her instructions to you. If you still have trouble understanding, ask where you can go for more information.

Learn to Manage Stress

1 Aug

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We all feel stress at one time or another. It’s a normal and healthy reaction to change or a challenge. But stress that goes on for more than a few weeks can affect your health. Keep stress from making you sick by learning healthy ways to manage it.

LEARN TO RECOGNIZE STRESS

The first step in managing stress is recognizing it in your life. Everyone feels stress in a different way. You may get angry or irritable, lose sleep, or have headaches or stomach upset. What are your signs of stress? Once you know what signals to look for, you can start to manage it.

Also identify the situations that cause you stress. These are called stressors. Your stressors could be family, work, relationships, money, or health problems. Once you understand where your stress is coming from, you can come up with ways to deal with your stressors.

AVOID UNHEALTHY STRESS RELIEF

When you feel stressed, you may fall back on unhealthy behaviors to help you relax. These may include:

Eating too much
Smoking cigarettes
Drinking alcohol or using drugs
Sleeping too much or not sleeping enough
These behaviors may help you feel better at first, but they may hurt you more than they help. Instead, use the tips below to find healthy ways to reduce your stress.

FIND HEALTHY STRESS BUSTERS

There are many healthy ways to manage stress. Try a few and see which ones work best for you.

Recognize the things you can’t change. Accepting that you can’t change certain things allows you to let go and not get upset. For instance, you cannot change the fact that you have to drive during rush hour. But you can look for ways to relax during your commute, such as listening to a podcast or book.

Avoid stressful situations. When you can, remove yourself from the source of stress.

Get exercise. Getting physical activity every day is one of the easiest and best ways to cope with stress. When you exercise, your brain releases chemicals that make you feel good. It can also help you release built-up energy or frustration. Find something you enjoy, whether it is walking, cycling, softball, swimming, or dancing, and do it for at least 30 minutes on most days.

Change your outlook. Try to develop a more positive attitude toward challenges. You can do this by replacing negative thoughts with more positive ones. For example, rather than thinking, “Why does everything always go wrong?” change this thought to, “I can find a way to get through this.” It may seem hard or silly at first, but with practice, you may find it helps turn your outlook around.

Do something you enjoy. When stress has you down, do something you enjoy to help pick you up. It could be as simple as reading a good book, listening to music, watching a favorite movie, or having dinner with a friend. Or, take up a new hobby or class.

Whatever you choose, try to do at least one thing a day that’s just for you.
Learn new ways to relax. Practicing relaxation techniques is a great way to handle daily stress. Relaxation techniques help slow your heart rate and lower your blood pressure. There are many types, from deep breathing and meditation to yoga and tai chi. Take a class, or try learning from books, videos, or online sources.

Connect with loved ones. Do not let stress get in the way of being social. Spending time with family and friends can help you feel better and forget about your stress. Confiding in a friend may also help you work out your problems.

Get enough sleep. Getting a good night’s sleep can help you think more clearly and have more energy. This will make it easier to handle any problems that crop up. Aim for about 7 to 9 hours each night.

Eat a healthy diet. Eating healthy foods helps fuel your body and mind. Skip the high-sugar snack foods and load up on vegetables, fruits, whole grains, low-fat or nonfat dairy, and lean proteins.

Learn to say no. If your stress comes from taking on too much at home or work, learn to set limits. Ask others for help when you need it.

Article Posted by: MedlinePlus

Stress

24 Jul

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Everyone feels stressed from time to time. Not all stress is bad. All animals have a stress response, and it can be life-saving. But chronic stress can cause both physical and mental harm.

There are at least three different types of stress:

  • Routine stress related to the pressures of work, family, and other daily responsibilities
  • Stress brought about by a sudden negative change, such as losing a job, divorce, or illness
  • Traumatic stress, which happens when you are in danger of being seriously hurt or killed. Examples include a major accident, war, assault, or a natural disaster. This type of stress can cause post-traumatic stress disorder (PTSD).

Different people may feel stress in different ways. Some people experience digestive symptoms. Others may have headaches, sleeplessness, depressed mood, anger, and irritability. People under chronic stress get more frequent and severe viral infections, such as the flu or common cold. Vaccines, such as the flu shot, are less effective for them.

Some people cope with stress more effectively than others. It’s important to know your limits when it comes to stress, so you can avoid more serious health effects.

Article Published by: NIH: National Institute of Mental Health

Relaxation Techniques For Stress

21 Jul

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How Relaxation Helps

When you feel stress, your body responds by releasing hormones that increase your blood pressure and raise your heart rate. This is called the stress response.

Relaxation techniques can help your body relax and lower your blood pressure and heart rate. This is called a relaxation response. There are several exercises you can try. See which ones work best for you.

Deep Breathing

One of the simplest ways to relax is by practicing deep breathing. You can do deep breathing almost anywhere.

  • Sit still or lie down and place one hand on your stomach. Put your other hand over your heart.
  • Inhale slowly until you feel your stomach rise.
  • Hold your breath for a moment.
  • Exhale slowly, feeling your stomach fall

 

Article Published by: MedlinePlus

3 Phase Race Recovery

2 Jun

Runner Exercise Run Fitness AthleteRecovering from a race is a critical component to a proper training, a component runners often neglect. Our 3 phase recovery plan will help decreases your risk for injury and get you running comfortably again quicker.

Phase 1, immediately after race
– Quick calories: Carbs and protein will help repair your muscle damage while the fruit will give you a boost of vitamin c and antioxidants to help fight off any damage to your immune system.
– Change into dry clothes: Even on the warmest day, runners find themselves cold after their race. Bring an extra set of warm comfortable clothes to change into.
– Muscle recovery: Stretch your body out using a foam roller or muscle stick. You also may want to consider getting in an ice bath.

Phase 2, the rest of the day
– Fuel up: Eat a balanced meal with carbs, proteins and vegetables; and keep hydrating!
– Get a good night’s sleep: Try to keep your feet elevated and aim to get at least 8 hours of sleep.

Phase 3, the next day
– Stay active: Take a walk or ride your bike, staying active helps your muscles flush out the toxins.
– Continue muscle recovery: Roll your muscles out as much as possible!

Pre and Post Workout Nutrition

9 May

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With weight loss or weight management, exercise and nutrition go hand in hand. If you are beginning a new exercise program, fueling your body before your workout is just as important as refueling after your workout.

Pre-workout meals (1-3 hours before) should give you quick and sustainable energy to get you through the exercises. How much and what you need depends on your exercise plan, however it is necessary to focus on quality carbohydrate and protein sources.

More importantly, is the post-workout refueling phase. Both quality carbohydrates (fruit, whole grains, vegetables) and lean protein sources help restore lost nutrients. Again, what you need to eat is dependent on the intensity of your workout. More intense workouts will require more refueling for your muscles.

This helpful link talks about both more in depth and has tasty, healthy snack and meal ideas: http://www.self.com/story/what-a-registered-dietitian-says-you-should-eat-before-and-after-a-workout