Clarksburg Hospital Eye Health

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.

Hopefully you will have the opportunity this summer to pass time doing things that you enjoy. Perhaps you will vacation with family, picnic with friends, work in your garden, or volunteer on an outdoor project. As you make the most of the hot days of summer, consider these health and safety tips:

Prevent heat-related illness. When planning outdoor activities, check news and weather channels. During extreme heat conditions, seek regular health and safety updates.

• The CDC recommends drinking more fluids, regardless of activity level, in extreme heat. Don’t drink liquids that contain alcohol or large amounts of sugar which can cause you to lose more body fluid. Avoid very cold drinks, because they can cause stomach cramps.
• If your doctor limits the amount or type of fluid that you drink or has you on water pills, consult with your doctor about fluid intake in extreme weather conditions.
• When outdoors, plan for some time to rest. Take advantage of the shade of a big tree.
• Seek air-conditioning for a few hours to help your body stay cooler when you go back into the heat.
• Never leave children, pets or adults in a parked car, even with the windows cracked open.

Use insect repellants safely. When possible, consider non-chemical ways to deter biting insects, such as mosquitoes, biting flies, and ticks. An insect repellent may be necessary to reduce health risks.

• Window screenings and clothing, for examples, are structural barriers. Avoid attractants, such as dark colored clothing, and floral and fruity fragrances in perfumes and detergents.
• Eliminate standing water around your home, especially after rains. Mosquitoes need stagnant or standing water to breed.
• Plant oils, such as citronella, cedar, clove, and lemon eucalyptus may act as a natural bug repellant. Talk to your doctor first as many people are sensitive or have an allergy to plant oils.
• Look for insect repellant with an Environmental Protection Agency (EPA) registration number on the label. Read the label carefully and apply to adults and children according to labeled instructions.
• Repellent can be sprayed on clothing or directly on skin, but not on your face. Avoid spraying repellant on children’s hands, as they may rub their eyes.
• If using insect repellent and sunscreen at the same time, apply sunscreen first.
• After returning indoors, wash skin with soap and water to remove repellent.
• If you or your child experiences a reaction to repellent call the Poison Control Center (1-800-222-1222 begin_of_the_skype_highlighting              1-800-222-1222      end_of_the_skype_highlighting).

Protect yourself against poisonous plants. Your best defense is to identify and avoid contact. The saying “Leaves of three, Let it be!” is a helpful reminder for identifying poison ivy and oak, but not poison sumac which usually has clusters of 7-13 leaves. Even poison ivy and poison oak may have more than 3 leaves; their form may vary depending upon species, local environment, and season.

• When hiking, stay on cleared pathways. Barrier skin creams may offer some protection before contact.
• When removing poison ivy from your yard, use heavy gloves. Don’t burn these plants; inhaling smoke from burning plants can cause severe allergic respiratory problems.
• If you think you have been in contact with a poisonous plant, promptly wash your skin with mild soap and water to help reduce the severity of a reaction. To reduce itching and blistering, apply a wet compress, calamine lotion, or hydrocortisone cream to the skin.
• Wash clothing separately from other clothes with detergent, and in a washing machine if possible. Remember to also clean any tools that you have used for removing the plants, as the poison can remain active on the surface of objects for up to 5 years.
• In severe cases or if the rash is on the face or genitals, seek professional medical attention. Call 911 or go to a hospital emergency room if you have a severe allergic reaction, such as swelling or difficulty breathing, or if you have had a severe reaction in the past.

Sources: Center for Disease Control, National Institute for Occupational Safety and Health, 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.

As the school year is winding down, it is an ideal time to review your home environment and talk to your children and teens about home safety. According to the Home Safety Council, home related injuries result in nearly 20,000 deaths and 21 million medical visits on average each year. Kids who are going to be spending time at home without adult supervision need a safety plan.

You should check with your state about the laws governing when a child is old enough to be left home alone. The American Academy of Pediatrics recommends adult supervision for children until about the age of 11 or 12. In our current economic reality, families may not be able to afford all of the usual camps and activities this summer. When self-care is the only option for all or part of the summer, maturity and comfort level are key factors in whether a child should be left alone.

Call a family meeting this June, during Home Safety Month, to discuss a plan for a safe and productive summer. Consider the following safety tips in creating your plan:

• Post a list of contact numbers including family members, trusted friends, neighbors, and emergency personnel. Provide your child with your cell phone and/or work number. Assure them that you will check messages often and return their call promptly.
• Make sure your child knows his/her phone number and address. It is very easy for anyone to panic in an emergency. Write the home information on the contact list so your child can easily read it aloud to a 911 operator.
• Brainstorm about fun, safe activities. Some contact games and sibling “rough-housing” put kids at higher risk for injury. Your kids might enjoy working together to create a play for the family during Fourth of July weekend. Encourage other safe activities, such as reading and word puzzles. The Internet is not always safe for kids to use unsupervised; remind them that the regular house rules about the computer apply.
• Enlist your kids help in special projects such as writing a grocery list for a new recipe from a magazine, planning a reunion, or organizing family photos.
• Prepare snacks ahead of time so your child is not tempted to use the stove or microwave without supervision.
• Make sure that a first aid kit is accessible to perform simple first aid. Teach basic first aid in advance. Show your child where there is a flashlight and batteries in case of a power outage.
• Make sure there are working smoke detectors. Practice fire evacuation routes.
• Teach your children to survey the scene. If coming home to an empty house, instruct them to never enter the house if there are open or broken windows or doors, or other signs of forced entry. Leave and get help from a trusted neighbor.
• Practice door and phone safety. Keep all doors and windows locked. Remind your child never to open the door to strangers. Never tell someone at the door or on the phone that you are home alone. Use the Caller ID or an answering machine to screen calls.
• Plan an occasional “field trip” or outdoor activity to socialize with other kids. Take turns with other parents to provide supervision. Kids should not invite friends to the house.
• Call and check on your child. Always let them know if you are running late.

Talk with your child about their new responsibility. Encourage them to express their fears and concerns. A Basic First Aid or “Home Alone” course provides additional opportunities to practice safety scenarios and increase confidence for handling situations. If you are local to Maryland, Shady Grove Adventist Hospital is offering a Home Alone course (Cost: $10) for 8-11 year olds on Saturday, June 26th from 10:00 a.m. to 12:00 p.m. Alternative dates are available. You can register by calling 1-800-542-5096.

Sources: National Center for Missing & Exploited Children, 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 the month of May, women are celebrated for the many roles they play and are reminded to make time for their own health and wellbeing. If you have not already done so, women are urged to visit their health care professional for a check up and preventative screenings. The US Dept. of Health and Human Services offers an interactive health screening tool at www.womenshealth.gov. You can view the guidelines by age and area of health. Screenings include:

• General Health visit every 1 to 3 years unless otherwise recommended by your doctor. Have your height and weight checked to make sure that your body mass index (BMI) is within healthy limits. Thirty-five percent of women age 20 and older are obese. You can calculate your BMI at www.nhlbisupport.com/bmi.
• Blood pressure should be tested by a medical professional once every 1 to 2 years if your blood pressure is normal (less than 120/less than 80). If it is not, your doctor will recommend how often it should be checked. For a healthy heart, Cholesterol should also be checked. Start at age 20 and then, if normal, every 5 years after that.
• Blood Sugar should be measured every 3 years beginning at age 45. This is essential for early detection and treatment of diabetes.
• A Reproductive Health check-up, including a pap test and pelvic exam every 1 to 3 years, starting at age 18, or sooner if you are sexually active. Also during your check-up are tests for Chlamydia and sexually transmitted diseases.
• Have a breast exam yearly by a health care provider, and perform monthly self examinations. Most women have a baseline mammogram at age 40 and then every 1 to 2 years thereafter. If you have risk factors, such as family history or smoking, your doctor may suggest a baseline earlier. Early detection of breast cancer is critical!
• Thyroid tests help determine whether your thyroid may be under- or overactive. A baseline should be done at age 35 and, if the result is normal, every 5 years after that.
• Bone mineral density measures your risk for osteoporosis and bone fractures. Starting at age 40 you should discuss your risk factors with your doctor.
• Colorectal screenings usually begin at age 50. A colonoscopy usually begins between ages 50 and 64 and occurs every 10 years. Colorectal cancer is the third leading cause of cancer-related deaths among women, after lung and breast cancer.
• Have a dental exam and cleaning at least yearly, preferably every 6 months, to prevent and detect cavities or other problems with your teeth, gums, tongue and mouth. Poor oral health is also associated with many diseases and conditions that affect women such as diabetes, heart and lung diseases, stroke and low birth-weight, and premature births.
• Vision exams, if you do not have vision problems, should occur every 2 to 4 years to check for glaucoma or other eye problems. Hearing tests should occur about every 10 years until age 50, when your healthcare provider may recommend more frequent screening.
• Conduct a mole self-exam monthly. Report any changes in mole shape or color to your healthcare provider immediately. Starting at age 20, and every 3 years until age 40, and yearly after 40, have an examination by a doctor to screen for skin cancer.
• Speak with your doctor about immunizations for the flu, tetanus, and chickenpox.

Remember that these are general guidelines; if you have any specific health concerns you may need more frequent screenings. In addition, women should eat a nutritious diet and get at least 2 hours and 30 minutes of moderate physical activity each week. Also incorporate strength training for healthy bones. Avoid risky behaviors, such as smoking and not wearing a seatbelt. Pay attention to mental health, including getting enough sleep and managing stress. In other words ladies, take care of your self; you deserve it!

Sources: US Dept. of Health and Human Services, LifeWork Strategies, 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.

May is National High Blood Pressure Education month. According to the Center for Disease Control and Prevention, about 74.5 million Americans and 1 in 3 adults have high blood pressure, and many don’t even know they have it. It is often called the ‘silent killer’ because it usually has no symptoms.

High blood pressure is clinically known as ‘hypertension’; it does not refer to being tense, nervous or hyperactive. You can be a calm, relaxed person and still have high blood pressure. Blood pressure is the force of blood pushing against blood vessel walls. High blood pressure means the pressure in your arteries is elevated.

Blood pressure is measured with two numbers: the top (systolic) number represents the pressure while the heart contracts to pump blood to the body; the bottom (diastolic) number represents the pressure when the heart relaxes between beats. Blood pressure below 120/80 is considered optimal for adults. A systolic pressure of 120 to 139 or a diastolic pressure of 80 to 89 is considered ‘pre-hypertension’ and needs to be watched carefully. A blood pressure reading of 140/90 or higher is considered hypertension.

In most cases the cause of high blood pressure is unknown. If someone has untreated high blood pressure for a long time, they are at elevated risk for damage to major organs as well as to the small blood vessels in the eyes. If left untreated, high blood pressure can also lead to serious complications such as stroke or heart attack. When other health problems co-exist with high blood pressure, the risk to the body increases significantly. Smoking, sedentary lifestyle, diabetes, and high cholesterol, can increase the risk of death.

Tips for Maintaining a Healthy Blood Pressure:

• Get regular checkups from a qualified health practitioner. The risk of developing high blood pressure increases as you age, however, you should not wait until middle age to have your blood pressure checked. Even children and teens can develop high blood pressure.
• Review your family history with your doctor. People with close blood relatives with high blood pressure are at higher risk.
• Eat a healthy diet, low in salt and fat, and high in fruits and vegetables.
• Avoid alcohol, limit caffeine intake and do not smoke.
• Maintain a healthy weight. People with a body mass index (BMI) of 30.0 or higher are more likely to develop high blood pressure.
• Engage in physical activity for at least 30 minutes on most days of the week.
• Stress is often mentioned as a risk factor for hypertension. Responses to stress vary from person to person. Managing stress has many health benefits.
• If you are currently prescribed blood pressure medication, take it as directed by your physician.
• If you are pregnant, work closely with your physician to monitor your blood pressure. Hypertension can develop rapidly in the last three months. If untreated, it’s dangerous to mother and baby.

Visit www.americanheart.org to use the blood pressure risk calculator and get additional tips about how lifestyle changes can lower blood pressure.

Sources: Center for Disease Control and Prevention, American Heart Association, LifeWork Strategies, 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.

Finding the time to exercise on any given day may be hard, but finding the motivation to move at all is a more common challenge. More than half of us do not get the recommended daily amount of exercise, even though not doing so is detrimental to our health.

You deserve to exercise and reap the benefits of good health! Until you start to feel and see the positive results of exercise, you need to find a personal reason to move your body. What would compel you to walk, bike, yoga or swim tomorrow? And, what might prevent you? Staying motivated requires a regular habit to reinforce your desire to achieve certain results. The following are some tips for finding motivation, for the first time or the tenth time, and staying the course.

Write down your reason for exercising and visualize the results you want.

• Fill in the blank with a benefit of exercise: If I exercise, I will ______________________.
• Among other benefits, exercise can improve your strength, flexibility, energy and self-confidence. Exercise can help to lower your stress and risk for diseases, such as osteoporosis and heart disease.
• Exercise can help you lose weight or maintain a healthy weight.
• Exercise brings you closer to others. Enjoy physical activity with your children or neighbors.
• Whatever the reason, it has to matter to YOU. It helps to write down why you are doing something, but also visualize the experience and the result.

Set a realistic fitness goal. A gym is not required.

• Perhaps your goal is to increase the amount of steps you take each day from 3,000 to 10,000 over an 8-week period. Wear a pedometer to make it a fun game.
• Work up to 150 minutes of moderate-intensity aerobic activity, like brisk walking, each week.
• Also incorporate muscle-strengthening activities on at least two days a week. Examples of activities include push-ups, yoga, or heavy gardening. Resistance bands are also helpful.
• If you are just getting started or have a health condition, get your doctor’s help to set a goal.

Consider what is holding you back and prepare to prevail.

• Share your exercise goal with your family. Let them know why it is important to you. Establish a routine so that others who count on you know what to expect.
• Just as we fit in other priorities, there is time for exercise in your day. For some people, 30 minutes a day, 5 days a week might suit their schedule. Others may find that less time on all days works better. Ten minutes at a time is fine. Add exercise to your to-do list.
• If you perceive an activity to be painful, you will be less likely to do it. If you have had a past exercise injury, you might be more reluctant to try again. Exercise can be done safely; it should be strenuous, but should not hurt. Make sure you wear proper shoes and clothing, as well as warm up, gradually increasing pace and distance. Eat healthy and drink plenty of water.
• Ask a co-worker to help get you away from your desk for a brisk walk around the building; perhaps the two of you will be inspired to start a walking club and invite others.
• Don’t let a spring rain shower stop you. There are lots of indoor places to exercise, like your local community center or a mall, or climbing the stairs at your office.
• Keep a journal or use an online tool for assistance in tracking your progress. Try the President’s Challenge website (www.presidentschallenge.org) to log your activity.
• Honor your accomplishments. Feeling and looking great are rewards unto themselves, but sometimes it helps to have additional incentives, like a new pair of jeans or a massage.

In developing an exercise habit, remember that consistency is more important than content. Don’t worry if a meeting runs late one day and cuts into your planned exercise time. Even a little activity can go a long way to reinforce your desire to live a healthy lifestyle.

Sources: American College of Sports Medicine, American Heart Association, 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.

Who knew that pizza or TV viewing could trigger a headache? According to the National Headache Foundation, headaches have numerous causes and can be triggered by such things as certain foods or skipping meals, hormonal changes, light and excessive noise, weather and stress. Triggers are different for everyone, but you can identify your personal trigger to help prevent a headache.

It’s not uncommon for an individual to suffer from more than one type of headache. The most common type is a tension headache. Other familiar types might include sinus, cluster and migraine headaches. More than 29.5 million Americans suffer from migraines, with women being affected three times more often than men. Migraines are often misdiagnosed as a sinus headache or a tension-type headache. Headaches, especially migraines, have a tendency to run in families.

Preventing common types of headaches can be a lot easier than treating one. Keep a journal to monitor your headaches and possible triggers. The following are tips for preventing headaches:

• Aim for regular sleep, even on the weekends. Try to get at least six to eight hours per night. Lack of sleep and too much sleep may trigger a headache.
• Reduce tension and stress in your life. Stress hormones can alter the level of chemicals in the brain, which may contribute to headaches. Grinding your teeth or stiffening your shoulders in response to stress, may only make your headaches worse. Practice relaxation, such as deep-breathing exercises. Apply heat or ice to soothe sore neck and shoulder muscles.
• Get a healthy amount of exercise. Exercise releases endorphins, which are the body’s natural painkillers. Stick to exercise and activities which make you feel good and reduce stress.
• Quit smoking. Smoking negatively affects the way your veins dilate and circulates blood to your muscles. Cigarette smoke contains carbon monoxide, a known headache trigger.
• Drink plenty of water. Most Americans suffer from mild dehydration and don’t even know it. Aim for eight 8-ounce glasses a day to keep dehydration and headaches at bay.
• Learn to stretch your neck and upper bodies properly, especially if you sit at a desk, work in front of a computer or behind the wheel. Also remember to maintain good posture.
• Avoid too much caffeine. More than two 8-ounce cups of coffee daily may trigger a headache.
• Watch what you eat and drink, and don’t skip meals. Dietary triggers are different for everybody, but they may include aspartame, caffeine, chocolate, alcohol, cultured dairy products, dried fruits, cheese, smoked or dried fish, canned soups, MSG (a food additive), and aged, canned, cured, or processed meats.

Frequent headaches can interfere with your work and life. Some natural remedies, like Acupuncture and Biofeedback, may help control headaches. There is some evidence that taking ginger at the first sign of a headache may reduce pain, as it contains a small amount of antihistamine and anti-inflammatory action. Talk to your doctor about headache prevention and pain management.

Serious causes of headaches are rare and sometimes headaches warn of a more serious disorder. Let your health care provider know if you have sudden, severe headaches. Get medical help right away if you have a headache after a blow to your head, or if you have a headache along with a stiff neck, fever, confusion, loss of consciousness or pain in the eye or ear.

Sources: MedLine Plus, National Headache Foundation, LifeWork Strategies, 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.