The ART in FIRE

An Ounce of Prevention is Worth a Pound of Cure

A Dose of Health

A Dose of Health
Contributors:  Traci Myers, Dr. Michael Bowers MD and  Fire Agencies Insurance Risk Authority

What does the old proverb, “An apple a day keeps the doctor away” really mean?  When looking at the research, perhaps apples can be synonymous with the term “prevention”.  Researchers found that apples are rich in flavanoid and antioxidants, both which reduce the oxidation of LDL cholesterol, protect-menopausal women from osteoporosis and may increase bone density.  Children with asthma who drank apple juice suffered less wheezing; those who ate apples lowered their rate of lung cancer; pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract; and women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

An ounce of prevention goes a long way – remember, it is important to do what you can to stay healthy all year long.  Here are some seasonal tips to keep you healthy:

Tip 1.     Get Your Mammogram:  The recent recommendations by the US Preventative Services Task Force (USPSTF) for breast cancer screening are not in agreement with the long established protocols developed by the American College of Radiology and the American College of Surgery.  Mammography remains the gold standard for detecting breast cancer.  The death rate from advanced breast cancer has decreased by 30% since 1990 primarily due to mammographic screening.  Early detection of breast cancer also results in less invasive methods of treatment being required with subsequent increased quality of life.  The USPSTF recommendations stated that routine mammographic screening should not start before age 50.  However, the death rate from breast cancer in the age group from 40 – 49 has decreased approximately 40% with the advent of modern breast cancer screening methods. By Michael Bowers, MD   Visalia Women’s Imaging Specialists.
Tip 2.  To Improve Nutrition:

1. Buy whole foods — whether canned, frozen, or fresh from the farm — and use them in place of processed foods whenever possible.

2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar.

3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.

Tip 3.  To Improve Physical Fitness:

1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.

2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don’t worry, no one will see it!) This will firm leg and buttock muscles improve blood flow — and keep you mildly amused!

3. Whenever you’re standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.

Tip 4.  To Improve Stress Control:

1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day.

2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.

3. Twice a day, breathe deeply for three to five minutes.

4.  Eat Dark Chocolate. Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables.  Dark chocolate can lower blood pressure, lower cholesterol and may protect your heart.

Tip 5.  Be aware of fall allergies:  Early fall brings on another season that triggers allergic reactions. Outdoor molds become plentiful in the fall in gutters, soil, vegetation, rotting wood and fallen leaves. You can reduce your exposure to fall allergens. For example, avoid being outdoors in the morning hours between 5:00 and 10:00 a.m. when pollen dispersal is peaking; avoid lots and fields where ragweed grows; shower and wash hair immediately after coming in from outside activities, and especially before going to bed; keep the windows and doors of your home and car closed.
Tip 6.  Drink More Water: – You can experience dehydration even during the winter. Dry central heat robs your body and skin of vital moisture. If you keep hydrated your mucous membranes also stay hydrated, working much more effectively to filter our disease causing organisms.