Clarksburg Hospital Positive Thinking

In his meditations, Philosopher Marcus Aurelius said “Your life is what your thoughts make it.” When our thoughts are positive, we tend to feel good and interact smoothly with others. However, when our thoughts are mostly negative, we may feel anxious, depressed or angry; our interactions with others may be more difficult and tense.

Life is not always easy but we can turn “lemons into lemonade” if we harness the power of positive thinking. In an effort to reduce stress and promote peace of mind, consider the following tips to avoid common ‘traps’ in thinking:

• Reframe negative self-talk. We tend to be hardest on ourselves. When self-talk is negative, such as “I will never get this done,” make an effort to re-state the thought with supportive alternatives. Avoid negative labels of yourself and others.
• Don’t take it personally. When something disappointing occurs, don’t automatically fault yourself. Look more closely at the multitude of external factors that may have contributed to the problem. Take responsibility for your role, but avoid undue blame.
• Set realistic goals. Work and life satisfaction are tied closely with the achievement of goals. It’s okay to strive for excellence. Yet, keep in mind that perfection is unrealistic.
• Anticipate the positive. Exaggerated fears can make you feel anxious. Instead of anticipating the worst-case scenario, expect something valuable to come of each situation.
• Examine the evidence. Look at the facts surrounding a belief before jumping to a negative conclusion. Gather evidence that supports or refutes the thoughts, and think of other possibilities. If a close examination reveals negative elements, practice increasing your acceptance of that which is less than ideal.
• Find the middle ground. Our experiences usually fall somewhere between the extremes of all good or all bad. Try listing both the pros and cons. When describing a challenging experience, replace extreme terms such as “never” and “always” with a more realistic descriptor like “sometimes.”
• Look at the bright side. There is almost always a positive side to every issue. When examining a situation, look at it from several angles. Consider the learning and growth opportunities that can result from working through a difficult experience.
• End the day on a positive note. Each day may not go as smoothly as planned, but it is important to acknowledge the things that went well rather than dwell on the negative. Take a few moments each day to reflect on interactions that were pleasant or a work task that was satisfying.

If you are experiencing stressful thoughts that are interfering with your daily life, consult with your physician or a mental health counselor. The counseling process assists people in identifying, evaluating, and modifying beliefs that may be negatively impacting one’s emotions and relationships.

Sources: LifeWork Strategies, Inc., and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

At some point in our lives we may have been asked, or asked of someone else, “On what side of the bed did you wake up this morning?” Of course, the intent in the sarcasm is to highlight an irritable or ornery mood; we all have them from time to time.

Sometimes our mornings include dealing with difficult people or the stress of a long commute. No matter what the circumstances, there is value in starting the day on the right foot. A good morning can positively affect your productivity and interactions with others throughout the day.

Consider adjusting your nighttime and morning routines to increase your sense of peacefulness and optimism, which can improve your life on many levels.

Prepare in advance. The foundation of a good morning starts the night before. Establish a nighttime routine that includes preparation for the morning, such as choosing what clothes to wear, what to eat for breakfast, and what route to take to work.

Get adequate sleep. Stop working at any task an hour before bedtime to calm mental activity. According to the National Sleep Foundation, one in three Americans has daytime sleepiness that interferes with daily activities on a regular basis.

Wake up early. Although it is not an easy habit to get into, getting up early to enjoy some time to your self can be rewarding. You might spend this time reading something inspirational or listening to music that promotes relaxation and creativity.

Establish rituals that might include making your bed. A simple thing to do, it helps some people bring order to the start of the day.

Get some exercise. It is beneficial to exercise in the morning. Whether it’s yoga, hitting the gym or a short series of stretches, morning exercise is a rewarding habit.

Eat a regular, healthy breakfast. Too many people skip or skimp on breakfast and suffer the consequences. According to the Mayo Clinic, a healthy breakfast that includes whole grains, low-fat protein, low-fat dairy and fruits and vegetables, promotes better concentration and productivity throughout the day.

Connect with your loved ones before you leave the house. Kiss all the people you love in your house, as well as the dog and cat, before you leave. Connecting with your family can help to soothe stress and refocus on what’s most important to you.

Ease the aggravation of your commute. The principals of time management and stress management are the keys. Allow enough time to comfortably get from Point A to Point B. Find ways to accept and productively cope with the stress. This might include listening to a book on tape, breathing deeply or mentally organizing your day.

Commit to a positive attitude. Attitude influences your satisfaction. As you encounter others at work, your positive attitude will help to strengthen your interactions.

Make a To-Do list for the day. Organize your tasks based on what must be done, what might be able to wait, and what you can either do or not do without consequence. This step helps you transition from your peaceful morning to your work day in an organized fashion.

Sources: The National Sleep Foundation, the Mayo Clinic, LifeWork Strategies, Inc., and Washington and Shady Grove Adventist Hospitals.  The Health Tip of the Week is for educational purposes only.  For additional information, consult your physician.  Please feel free to copy and distribute this health resource.

The flight, hotel and rental car are all booked, but have you planned for your health? According to the Centers for Disease Control and Prevention (CDC) in 2005, 63.5 million Americans traveled outside the U.S.; 90% of these travelers returned home safely without any health concerns. While the majority of travelers do not experience a health emergency abroad, it is important to be prepared. According to the World Health Organization, “injuries are among the leading cause of preventable deaths in travelers.” With an increase in the amount of international travel among Americans, it is important that everyone consider precautions to protect their health.

Three important questions to ask yourself before you travel:

1. Have I researched the area I am traveling to?

• Travelers should familiarize themselves with their destinations, both to get the most enjoyment out of the visit and to avoid known dangers.
• It may also be helpful to learn what the local diet consists of.

2. Do I need to update any immunizations before I travel?

• Some countries have immunization requirements that are different from those of your country of origin.
• Make an appointment to see your doctor at least six weeks before you leave, as some vaccines take a few weeks to reach their highest protection.

3. Did I complete a personal health status assessment?

• A personal health status assessment includes thoroughly reviewing your own health status and becoming aware of your health risks. Don’t forget to consider food related allergies and practice how you will communicate this to food service providers.

Tips to help protect your health when traveling abroad:

• Leave room for a “Traveler’s Health Kit” in your suitcase. This kit was designed by the CDC and includes helpful tools to keep you and your family safe when traveling. Please view the Traveler’s Health Kit online for more information.
• Leave a copy of your itinerary with family members and friends. This allows others to know where you will be and for how long.
• Check your medical insurance policy for overseas coverage of both routine and emergency care. This is especially important for anyone remaining abroad for a prolonged period of time.
• Carry enough of all of your medicines in your carry-on luggage. Ask your doctor whether you should change your dosages if your eating and sleeping times will change at your destination. Take extra medicine with you in case your return trip is delayed.
• Register your trip with the State Department so they can contact you in case of an emergency. Please visit the State Department online for more information.
• Water sanitation systems vary from country to country. Consult with your physician regarding precautionary measures.
• Ask someone at the place you are staying where and how far emergency care is located.

Whether or not you are traveling to another country for volunteer, personal or work purposes, every trip can be a healthy trip if you follow these tips!

Sources: Centers for Disease Control and Prevention, Mayo Clinic, World Health Organization, LifeWork Strategies, Inc., and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

In today’s busy world, we often find ourselves doing two, three, even four things at once to try and accomplish everything. Can you identify with talking on the phone while checking your email with your lunch sitting beside the keyboard? While we face pressures to get a lot done in a short amount of time, multi-tasking may not be an efficient use of our resources.

Multi-tasking requires your brain to switch rapidly back and forth between tasks, taking time to refocus and reallocate attention at each transition. For example, if you are writing an email and talking on the phone, your brain will alternate attention between the two tasks. For two simultaneous tasks that require higher cognitive processes, multi-tasking is likely to inhibit efficiency in completing either task; the brain requires more time and energy to switch gears between complex tasks. Multi-tasking is somewhat more realistic for tasks that require less brain power, for example, brushing your teeth while looking for your deodorant.

Multi-tasking is also more complicated than doing one thing at a time and may result in stress. Studies show that high levels of stress can result in frustration, memory loss and errors. Multi-tasking taxes our cognitive functioning, which can manifest itself in emotional, psychological and physical symptoms.

It is important to note that multi-tasking is often unsafe. Modern technology has afforded us the tools to accomplish great things more quickly than previously possible, but using technology inappropriately can be extremely dangerous. News reports recount tragic accidents while drivers are texting or checking emails on their portable devices. In such a scenario, the brain focuses on driving and then shifts attention to the texting, leaving room for error on either task.

In his book, CrazyBusy: Overstretched, Overbooked, and About to Snap!, psychiatrist Edward M. Hallowell sums up multi-tasking by saying, “It gives the illusion that we’re simultaneously tasking, but we’re really not. It’s like playing tennis with three balls.”

In order to increase efficiency, safety and well-being, consider the following tips that use focused ‘single-tasking’:

• Set and commit to boundaries. When interruptions occur: delay, dismiss or delegate.
• Make and review to-do lists. You will feel less pressure to multi-task if you have spent adequate time planning and prioritizing.
• Plan your day to accomplish one task at a time. For example, you might be more productive checking emails for a block of 10 minutes rather than 3 shorter blocks.
• Practice undivided attention and singular focus. Try giving telephone conversations your full attention or completing projects at one sitting.
• Know your individual patterns of productivity. You may find that you have better focus and motivation in the morning; use that time for your most complex tasks.
• Take breaks. You are more likely to manage your time well if you are refreshed. Take a minute to gather your thoughts; take a quick walk or get a fresh breath of air.
• Manage your stress. Incorporating stress management techniques into our daily lives allows for better concentration, enhanced memory, and improved problem solving skills.

Sources: Christine Rosen, The Myth of Multitasking in The New Atlantis; Edward Hallowell, CrazyBusy: Overstretched, Overbooked, and About to Snap; David Meyer, PhD in The Journal of Experimental Psychology; LifeWork Strategies, Inc., and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

The number of older adults is increasing and will double in numbers by 2030 to about 71 million people. Poor health is not an inevitable consequence of aging. Older adults who practice healthy behaviors are more likely to live independently and incur fewer health-related costs. An essential strategy for keeping older adults healthy is preventing chronic diseases. Currently in the United States, heart disease is the number one cause of death for those ages 65 and older, with cancer coming in second.

While no known substance can extend life, there are many healthy lifestyle choices we can make to keep our bodies healthy and avoid illness and disability. Here are some tips:

• Have regular health check-ups. There are many important factors such as age, gender and family history that impact which exams and screens you need. For example, as we age it is increasingly important to have regular blood pressure and cholesterol checks, as well as vision and hearing exams.An initial colonoscopy should be done at age 50 with follow-up at the intervals the physician recommends. Starting at age 40, women should have an annual clinical breast exam and mammogram. Men should have prostrate exams on a regular basis. Regular dental exams are crucial in the prevention of tooth decay and gum disease as well as the detection of oral cancers. To view the CDC’s Check-Up Checklist go to: www.cdc.gov/family/checkuplist/

• Exercise regularly. Regular exercise can help prevent or delay the onset of certain diseases, help control chronic illness, and improve overall health. Try to get at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week. Also incorporate muscle-strengthening activities at least 2 days a week. Maintain good flexibility by doing stretching exercises. Regular exercise can improve balance and help prevent falls.
• Eat a healthy, well-balanced diet. More than 40 different nutrients are required for good health and no one food supplies them all. Whole grains, fruits, and vegetables are important to help prevent cancer and reduce your risk for obesity and heart disease. You don’t need to radically change what you eat to be healthier. By adding more healthful foods to your diet and cutting back on foods with a high fat and/or cholesterol content, you can cut your risk of a heart attack, stroke and many other serious illnesses.
• Challenge yourself mentally. Activities that stimulate our minds, like crossword puzzles, reading, writing, and learning new things, help to keep our brains healthy. Staying engaged with the people around us and our communities plays an equally big part in staying mentally fit.
• Remember safety. As we age, our reflexes get slower, eyesight changes, and there is a greater risk of accidents and falls. Always wear a seat belt in the car and avoid driving at night or in hazardous conditions. Look around your home and check for safety hazards. Electrical cords or throw rugs could contribute to a fall. For everyone, making sure smoke detectors are in good working condition is essential.
• Keep emotionally and socially fit. Maintaining emotional, social, and intellectual fitness is crucial for healthy aging. Studies show that people who are socially and emotionally isolated have a shorter life with less quality. Stay involved with family, friends and neighbors and stay connected through volunteer work.

Sources: Center for Disease Control, National Institute on Aging, Beth Israel Deaconess Medical Center, American Federation for Aging, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

Water is an essential element of wellbeing, yet we often neglect it. One of the things brought into greater awareness by the recent gulf coast tragedy is the importance of clean water and its power to bring health to life. Your body is about two-thirds water and your brain even more, about 85 percent. Water is vital to the functioning of every cell and organ system in the human body. Water regulates body temperature, lubricates and cushions joints, protects your spinal cord and other sensitive tissues, and helps your body to get rid of waste.

According to the Mayo Clinic, the average adult loses more than 10 cups of water daily, along with electrolytes, like potassium and calcium, simply by sweating, breathing and eliminating waste. You need to replace lost water to prevent dehydration, which is a major stressor to the body.

Seventy-five percent of people have mild, chronic dehydration. When severe, dehydration is a life-threatening emergency. Thirst is a signal that your body is on the way to dehydration, but it is not always the best gauge, especially in children and older adults. A better indicator is infrequent urine output that is dark yellow or amber in color.

On these hot summer days, and during exercise or illness, monitor fluid loss and pay close attention to symptoms that your body may not be receiving enough water, including dry mouth and skin, muscle weakness, headaches, digestive problems, joint discomfort, sleepiness, poor brain function, low blood pressure, irritability (and fussiness in children), sinus/allergy problems, breathing difficulties, and heart problems.

Consider the following tips for getting enough water and preventing dehydration:

• Consume plenty of fluids. One easy to remember guideline is to drink at least eight, 8-ounce glasses of water each day. By drinking about two liters of water a day along with a healthy diet, you will typically replace your lost fluids. The Institute of Medicine advises that men consume three liters, about one liter more than women per day.
• Eat whole fruits and vegetables, such as strawberries, grapefruit, blueberries, green peas, spinach, and zucchini. They have high water and fiber content and are low in calories and energy density. Cantaloupe and watermelon, two popular summertime fruits are at least 90 percent water. The USDA’s website, www.ars.usda.gov/ba/bhnrc/ndl, lists the water and fiber content, and other food components for hundreds of fruits and vegetables.
• Drink more water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. If dehydration occurs, get into a shady area, recline, and rehydrate.
• When exercising, you need more water, but use caution. Drink one to two cups of water before exercise, and more for endurance events, and replenish fluids regularly during activity. Too much water can cause bloating and discomfort and potentially hyponatremia, a dangerous condition that can occur when your blood sodium becomes too low.
• If you are sick, drink extra fluids. Keep in mind that ginger ale and soda are high in sugar and contain too little sodium to replenish lost electrolytes.

Get immediate medical care if you develop severe signs of dehydration such as extreme thirst, no urination for eight hours, shriveled skin, dizziness and confusion. If you have a medical condition such as diabetes or are pregnant, check with your doctor about how much fluid you need.

To learn more about where your drinking water comes from, how it’s been treated, and if it’s safe to drink visit: www.cdc.gov/healthywater

Sources: CDC, Mayo Clinic, Institute of Medicine, USDA, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

Treat yourself to a cool pair of sunglasses- but also make sure they offer adequate protection from the ultraviolet rays of the sun. During the summer months the level of ultraviolet radiation is significantly greater than in the winter and everyone is at risk for eye damage. According to the American Academy of Ophthalmology, sunglasses and a wide-brimmed hat are the best defense system for your eyes against sunlight and harmful UV rays.

Excessive, prolonged UV exposure may be linked to the development of eye conditions such as cataracts and age-related macular degeneration. Extensive or intense exposure to UV rays can cause “sunburn” on the surface of your eye which usually disappear within a couple of days, but may lead to further complications later in life.

Choose the right shades and take other protective measures to decrease your risk for eye damage. Here are some tips:

• When purchasing sunglasses, select a pair that blocks 99 to 100 percent of UV-A and UV-B rays.
• The ability to block UV light is not dependent on the darkness of the lens. UV protection can come from adding chemicals to the lens material or coating applied to the lens surface.
• You don’t have to pay $100 for a pair of sunglasses with good UV protection. Many $10 shades provide equal or greater protection. With expensive sunglasses, you may pay more for style, frame quality and scratch-resistant coatings, but not necessarily better UV ray blocking ability.
• If your lenses have become scratched or damaged, consider investing in a new pair. Make sure your new pair fit your face and block the sun from as many angles as possible. Most protective eyewear lenses are made of polycarbonate, which is 10 times stronger than other plastics.
• Sunlight reflected off the water, snow or pavement is dangerous. If you enjoy spending time where sun reflection is intense, such as water sports, consider purchasing goggles or sunglasses that wrap around your temples to block sun rays from entering on the sides.
• Try to stay out of the sun between 10:00 a.m. and 2:00 p.m. when the sun’s ultraviolet rays are the strongest. Still, you need to protect your eyes whenever you are outside for a prolonged period. Remember that your eyes can also be harmed by other UV light sources such as tanning lights. Avoid these high energy UV rays.
• Smoking is bad for your eyes; research has linked smoking to an increased risk of developing age-related macular degeneration, cataracts, and optic nerve damage, all of which can lead to blindness.
• Eat a diet rich in fruits and vegetables, particularly dark leafy greens such as spinach, kale, or collard greens to keep your eyes healthy. Research has also shown that eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut is beneficial to eye health.

The summer is a great time to develop healthy habits that protect your skin as well as your eyes. Have a comprehensive dilated eye exam and talk to your doctor about your family’s eye health history. Don’t forget the kids; protect their eyes with hats and sunglasses. According to the American Optometric Association, children are at a greater risk of UV damage because the lenses of their eyes are more transparent, which allows more short wavelength light to reach the retina.

Sources: American Optometric Association, American Academy of Ophthalmology, National Eye Institute, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

The skin is our body’s largest organ; it is composed of a complex system of cell layers, nerves and glands. The skin holds the body together, protects the body from bacteria and viruses that can cause infections, allows us to have a sense of touch, regulates body temperature, and can reflect how healthy we are on the inside.

Conditions that irritate, clog or inflame our skin can cause symptoms such as redness, swelling, burning and itching. Allergies, irritants, genetic makeup and certain diseases and immune system problems can cause dermatitis (inflammation of the skin), hives and other skin conditions. Many skin problems, such as acne and rosacea, also affect our appearance. The effects of skin disorders can be as psychological as they are physical.

Skin cancer is the most common type of cancer in the United States. According to the American Cancer Society, there are more than 1 million cases of non-melanoma skin cancer diagnosed yearly in the United States, and most are considered to be sun-related. Melanoma, the most serious type of skin cancer, accounted for about 69,000 cases of skin cancer in 2009 and most of the 11,590 deaths due to skin cancer each year.

Good skincare and healthy lifestyle choices can help delay the natural aging process and prevent many skin problems. Here are some tips to keep your skin healthy:

• Get to know your skin. Self skin exams should be a regular part of a healthy lifestyle. Check for changes in mole shape or color and report them to your doctor. Screen those you love for skin concerns. Recent research shows that involving a partner in the skin self-examination process can improve the early detection of skin cancer. Starting at age 20, and every 3 years until age 40, (yearly after 40) have an examination by a doctor to screen for skin cancer.
• Protect yourself from the sun. Long-term sun exposure can cause wrinkles, freckles, age spots, rough, dry skin and skin cancers. Seek shade between 10am and 4pm, when the sun’s rays are the strongest. Wear protective clothing and sunscreen. Stay out of tanning beds. Exposure to tanning beds significantly increases a person’s risk for developing melanoma.
• Use skincare products that are right for you. If a skincare product sounds too good to be true, it probably is. Expensive products are not always better. Look for products with a proven active ingredient. Marketing terms such as “clinically proven,” “preservative free” and “all natural” can be misleading. Ask for a recommendation from your Dermatologist.
• Don’t smoke. Smoking contributes to wrinkles and premature aging of the skin. The smoke you inhale constricts blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients, such as vitamin A, that are important to skin health.
• Be gentle to your skin. Daily washing and shaving can be tough on your skin. Take short, warm showers. Hot water is drying and may remove natural oils from your skin. Choose mild cleansers and always apply shaving cream before shaving. Gently pat your skin dry after a bath to keep some moisture on the skin and apply a moisturizing lotion.
• Eat a healthy diet and drink plenty of water. Iron, vitamin A, vitamin C, vitamin D and vitamin E all are important nutrients to keep your skin healthy. Water is essential for keeping the skin hydrated. Dehydrated skin can speed the aging process because it inhibits its elasticity.
• Manage Stress. Uncontrolled stress can make your skin more sensitive and trigger acne breakouts. To encourage healthy skin, and a healthy state of mind, take steps each day to manage your stress level. Set reasonable limits, prioritize your to-do list and make time to do things you enjoy.

The summer is a great time to develop healthy habits that protect your skin. Try to pick your number one skin concern and focus on it first.

Sources: American Academy of Dermatology, Medline Plus, American Cancer Society, Mayo Clinic, Skin Cancer Foundation, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

During Home Safety Month this June, you can take simple steps to protect your family as well as support your aging parents and relatives in creating a secure environment.
The Home Safety Council advises to take the following steps at home to prepare for an emergency:

• Do a walk-through of your home. Check your smoke and carbon monoxide alarms, child safety locks, and First Aid supplies. For a list of First Aid supplies, go to: www.ready.gov/america/getakit/firstaidkit.html
• Get an emergency supply kit. The U.S. Department of Homeland Security offers an Emergency Supply Checklist at: www.ready.gov/america/_downloads/checklist.pdf
• Make a family emergency plan and stay informed.

If you are caring for aging parents, and as you age, keep in mind that one common problem individuals face is when their home no longer matches their needs and abilities. You can assess and adapt the home environment now to prepare for the future. As you are assessing the safety of your home, or a loved one’s dwelling, consider improving the lighting and making changes to reduce the risk for falls.
According to AARP, the older you get, the more important proper lighting becomes. In addition to adequate general lighting, it is recommended that you:

• Have a second light source shining directly on what you need to see.
• Make sure all lamps have shades to prevent glare.
• Put a light switch at the top and bottom of staircases to avoid darkness at either end.
• Don’t leave cords sticking out where people can trip over them.
• Don’t try to do your own electrical work. Hire a licensed professional.

Half of all falls happen at home doing everyday activities and your risk increases as you get older. According to the National Safety Council, each week more than 30,000 Americans over the age of 65 are seriously injured by a fall. To help prevent falls:

• Install carpet with short, dense pile and secure area rugs with double-sided carpet tape.
• This may seem obvious, but don’t leave things on the floor where you can trip over them.
• Put handrails on both sides of stairways that are the right height for you.
• Arrange furniture so you can easily get around it.
• Keep steps, sidewalks and decks clear of newspapers and sticks, wet leaves, and other debris.
• Clean spills in garages or driveways, such as oil or grease, immediately.
• Most falls in homes occur in the bathroom. Apply no-slip strips to bath tub and shower floors, or provide a slip-resistant mat. Install grab bars in showers, bathtubs, and near toilets.

It is important to have your vision checked by a professional at least once a year. Also engage in regular exercise to improve balance, coordination and lower body strength, after getting approval from your doctor. In practicing healthy behaviors, adults are more likely to live safely and independently at home and incur fewer health-related costs.

Sources: Home Safety Council, American Association of Retired Persons, Ready America, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

The grill is a convenient and heart healthy way to prepare food during the summer months, if done right. According to the American Institute for Cancer Research, you should take precautions in grilling any type of meat to reduce cancer-causing chemicals, but grilling vegetables and fruit poses no cancer risk.

There is an abundance of seasonal produce loaded with nutrients and low in calories that taste wonderful grilled, such as bell peppers, eggplant, sweet corn, summer squash, tomatoes, zucchini, peaches, plums, nectarines, apples, pears, and pineapples.

Grilling fruits bring out its natural sweetness as well as softens the outside skin. Harder fruits, such as apples and pineapples are easiest to prepare, but don’t be afraid to try softer fruits such as peaches and nectarines. When grilling fruit:

• Pick a fresh firm fruit that is just short of being perfectly ripe.
• Slice the fruit in half (you can keep the peel on) and soak it in water to maximize the amount of liquid inside so it stays moist on the grill.
• If desired, you can add a little lemon juice to the soaking water to preserve the fruit’s color. Feel free to also experiment with different spices, like cinnamon or nutmeg. Adding sugar is not necessary!
• It is best to grill fruit over medium heat on a very clean cooking grate, although a higher temperature works best for some fruits such as cantaloupe.

Like fruits, most vegetables cook better and are less likely to stick if marinated first or brushed lightly with cooking oil. It may help to thread fruit or vegetables on skewers. Given the delicate nature of produce, grilling time may vary, but usually a few minutes will suffice.

This cookout season make sure that meat is not the focus of your meals. Fill at least 2/3 of your plate with plant foods like salads, beans and grains. If you do choose to cook any kind of meat on the grill take precautions, such as:

• Select smaller, leaner cuts, such as used for kabobs, and limit your portion size. Choose fish as an alternative to hamburgers. Salmon, trout, and herring are high in heart healthy omega-3 fatty acids and hold up well on the grill.
• Some research suggests that even briefly marinating meat reduces the formation of cancer causing chemicals. To make your own marinade, choose an acid-based liquid (e.g., vinegar, citrus juice, and tomatoes), a little bit of healthy fat (like olive oil) and some seasonings. Toss in freshly chopped oregano, parsley, thyme and rosemary in place of salt to keep the sodium count low. Chopped onion and garlic will also add flavor.
• Grill your food on glowing embers, not on high flames. If you have a gas grill, keep it on medium instead of high. When fats and juices drip down onto an open flame, it can cause a flare-up which deposits unhealthy carcinogens onto your meat. Use a meat thermometer and don’t let your beef, pork, or lamb go above 160°F; chicken breasts and hotdogs should stay around 165°-170°F. Finally, flip meat frequently, which also reduces the amount of carcinogens that arise.

Summer is a great time to visit your local farmers market to pick up seasonal goodies, such as beets and blackberries, green beans and watermelon. No matter how the food is prepared, diets high in plant foods are associated with reduced risk of several cancers.

Sources: American Heart Association, American Institute for Cancer Research, Center for Disease Control, LifeWork Strategies (www.youradvocate.com),
and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult
your physician. Please feel free to copy and distribute this health resource.