Japan Radiation Threat Information

With so much unnecessary hysteria over the threat of radiation exposure in the U.S. from the Japanese nuclear situation and the rush to buy potassium iodide pills, I thought I'd post some information and links so you can get accurate and up-to-date information.

Here is what the Centers for Disease Control and Prevention (CDC) has to say:

"At this time, CDC does not recommend that people in the United States take Potassium Iodide (KI) or iodine supplements in response to the nuclear power plant explosions in Japan.

"The use of non-FDA approved iodine supplements cannot be guaranteed for safety or efficacy. These products do not have an FDA-approved dosing schedule. The supplements are not necessarily manufactured using FDA-approved quality control methods. Saturated Solution of Potassium Iodide (SSKI or Lugol’s Solution) is not an FDA-approved drug.

"Scientists are tracking the location of radioactive iodine released from the power plant in Japan. No radioactive iodine has been detected in the U.S. The EPA monitors for radioactivity through a national network of monitoring stations called RADNET."

You can get more information about this from the CDC's web site Radiation Emergencies

Here are more links for other information about the Japan situation and radiation emergencies in general:

Japan Nuclear Emergency: Frequently Asked Questions (Environmental Protection Agency)

FAQs: Japan Nuclear Concerns (World Health Organization)

Radiation Emergencies: Emergency Preparedness and Response (Environmental Protection Agency)

Bariatric (Weight Loss) Surgery

The American Heart Association just issued a statement that the benefits of bariatric (weight loss) surgery may outnumber the risks in some obese patients. Weight loss surgery is usually performed on men who are at least 100 pounds overweight and women who are at least 80 pounds overweight. (National Institute of Diabetes and Digestive and Kidney Diseases)

There are four types of operations that are commonly offered in the United States: adjustable gastric band (AGB), Roux-en-Y gastric bypass (RYGB), biliopancreatic diversion with a duodenal switch (BPD-DS), and vertical sleeve gastrectomy (VSG).

Here are the descriptions of each type of surgery from the National Institute of Diabetes and Digestive and Kidney Diseases-NIDDK (there's a link at the end of these descriptions to the NIDDK web site):

Adjustable Gastric Band AGB works primarily by decreasing food intake. Food intake is limited by placing a small bracelet-like band around the top of the stomach to produce a small pouch about the size of a thumb. The outlet size is controlled by a circular balloon inside the band that can be inflated or deflated with saline solution to meet the needs of the patient.

Roux-en-Y Gastric Bypass RYGB works by restricting food intake and by decreasing the absorption of food. Food intake is limited by a small pouch that is similar in size to the adjustable gastric band. In addition, absorption of food in the digestive tract is reduced by excluding most of the stomach, duodenum, and upper intestine from contact with food by routing food directly from the pouch into the small intestine.

Biliopancreatic Diversion With a Duodenal Switch BPD-DS, usually referred to as a “duodenal switch,” is a complex bariatric operation that principally includes 1) removing a large portion of the stomach to promote smaller meal sizes, 2) re-routing of food away from much of the small intestine to partially prevent absorption of food, and 3) re-routing of bile and other digestive juices which impair digestion.

In removing a large portion of the stomach, a more tubular “gastric sleeve” (also known as a vertical sleeve gastrectomy, or VSG) is created.

The smaller stomach sleeve remains connected to a very short segment of the duodenum, which is then directly connected to a lower part of the small intestine. This operation leaves a small portion of the duodenum available for food and the absorption of some vitamins and minerals.
However, food that is eaten by the patient bypasses the majority of the duodenum. The distance between the stomach and colon is made much shorter after this operation, thus promoting malabsorption. BPD-DS produces significant weight loss. However, there is greater risk of long-term complications because of decreased absorption of food, vitamins, and minerals.

Vertical Sleeve Gastrectomy VSG historically had been performed only as the first stage of BPD-DS (see above) in patients who may be at high risk for complications from more extensive types of surgery. These patients’ high risk levels are due to body weight or medical conditions. However, more recent information indicates that some patients who undergo a VSG can actually lose significant weight with VSG alone and avoid a second procedure. It is not yet known how many patients who undergo VSG alone will need a second stage procedure. A VSG operation restricts food intake and does not lead to decreased absorption of food. However, most of the stomach is removed, which may decrease production of a hormone called ghrelin. A decreased amount of ghrelin may reduce hunger more than other purely restrictive operations, such as gastric band.

(For more information on these types of surgeries and to see diagrams of each one, check out Bariatric Surgery for Severe Obesity from the NIDDK.

If you’re interested in reading the complete American Heart Association Statement, check out Bariatric Surgery and Cardiovascular Risk Factors

Other links you might find helpful:

Gastric Bypass Surgery: Who Is It For? (Mayo Foundation for Medical Education and Research)

Gastric Bypass Surgery (Mayo Foundation for Medical Education and Research)

Weight Loss Surgery (UpToDate)

Calculate Your Body Mass Index (National Heart, Lung, and Blood Institute)

Colorectal Cancer

March is National Colorectal Cancer Awareness Month so I thought I’d post some information and links with some useful information.

Colorectal cancer is cancer that is in the colon or rectum. It is the fourth most common cancer in men and women in the United States. It is most common in people over 50 and the risk increases with age.

Symptoms can include blood in the stool, narrower stools, a change in bowel habits and general stomach discomfort. However, you may not have symptoms at first, so screening is important. Everyone who is 50 or older should be screened for colorectal cancer. Colonoscopy is one method that your doctor can use to screen for colorectal cancer. Treatments for colorectal cancer include surgery, chemotherapy, radiation or a combination. (National Cancer Institute)

For more information, visit these links:

What You Need to Know about Cancer of the Colon and Rectum (National Cancer Institute)

Colorectal Cancer (PDQ): Screening (National Cancer Institute)

Colorectal Cancer Screening Basic Fact Sheet (CDC)

Detailed Guide: Colon and Rectum Cancer (American Cancer Society)

Colonoscopy (National Institute of Diabetes and Digestive and Kidney Diseases)

Colon Cancer (PDQ): Treatment (National Cancer Institute)

Rectal Cancer (PDQ): Treatment (National Cancer Institute)

Flood Preparedness

With much of the eastern part of the country under some kind of flood watch or warning, I thought it would be a good idea to post some information on flood preparedness. It's important that you find out if your area is prone to flooding, whether it be general flooding or flash flooding. Flash flooding is especially dangerous since it can come upon you so suddenly.

Sometimes all the different terms can be confusing, so here are some definitions to help you figure out a watch from a warning.

Flood: Know Your Terms

Familiarize yourself with these terms to help identify a flood hazard:

Flood Watch: Flooding is possible. Tune in to NOAA Weather Radio, commercial radio, or television for information.

Flash Flood Watch: Flash flooding is possible. Be prepared to move to higher ground; listen to NOAA Weather Radio, commercial radio, or television for information.

Flood Warning: Flooding is occurring or will occur soon; if advised to evacuate, do so immediately.

Flash Flood Warning: A flash flood is occurring; seek higher ground on foot immediately.

PLEASE, IF YOU ARE IN A CAR DURING FLOODING CONDITIONS AND YOU COME ACROSS WATER IN THE ROAD--DO NOT DRIVE THROUGH IT! Way too many people are killed by recklessly driving through water when they don't know how deep it is and their car gets swept away. TURN AROUND AND FIND A SAFER WAY TO GO!

It's always a good idea to have supplies on hand when there is a chance of flooding. Here's a checklist from the American Red Cross, which suggests having these supplies handy in case you need to evacuate because of flooding:

_ Water—at least a 3-day supply; one gallon per person per day
_ Food—at least a 3-day supply of nonperishable, easy-to-prepare food
_ Flashlight
_ Battery-powered or hand-crank radio (NOAA Weather Radio, if possible)
_ Extra batteries
_ First aid kit
_ Medications (7-day supply) and medical items (hearing aids with extra batteries, glasses, contact lenses, syringes, cane)
_ Multi-purpose tool
_ Sanitation and personal hygiene items
_ Copies of personal documents (medication list and pertinent medical information, deed/lease to home, birth certificates, insurance policies)
_ Cell phone with chargers
_ Family and emergency contact information
_ Extra cash
_ Emergency blanket
_ Map(s) of the area
_ Baby supplies (bottles, formula, baby food, diapers)
_ Pet supplies (collar, leash, ID, food, carrier, bowl)
_ Tools/supplies for securing your home
_ Extra set of car keys and house keys
_ Extra clothing, hat and sturdy shoes
_ Rain gear
_ Insect repellent and sunscreen_ Camera for photos of damage

For more information on Floods, here are some links:

Key Facts About Flood Readiness: Preparing for a Flood (Centers for Disease Control and Prevention)

Flood (Federal Emergency Management Agency)

Flood Safety Checklist (Complete list) (American Red Cross) - PDF

Floods (Dept. of Homeland Security)

Sleep: Important Facts

More than one-third of Americans routinely sleep fewer than seven hours a night, which affects their concentration and general health, new government research shows. The study was done at the Centers for Disease Control and Prevention (CDC) in Atlanta. Insufficient sleep can affect work performance and the ability to safely drive a car.

"Over the last 20 years there has been a decline in overall sleep duration in adults," said lead author of one report, Lela McKnight-Eily, a clinical psychologist and epidemiologist at the CDC's National Center for Chronic Disease Prevention.

The National Sleep Foundation recommends that adults sleep for 7 to 9 hours a night to maintain good health.

But when McKnight-Eily's team studied the sleep habits of 74,571 adults in 12 states, 35.3 percent reported sleeping less than seven hours.

In addition, 48 percent reported snoring, 37.9 percent said they fell asleep at least once during the day the previous month and 4.7 percent admitted to falling asleep at the wheel at least once.
According to the U.S. Department of Transportation, drowsiness or nodding off while driving accounts for 1,550 deaths and 40,000 injuries a year.

In the study, some of the states with the highest number of sleepy drivers, who admitted to nodding off while driving, include Hawaii, Texas and Illinois. If you want to read the full report, Here is the link: Unhealthy Sleep-Related Behaviors --- 12 States, 2009

Here is some great information from the National Heart, Lung, and Blood Institute:

Warning signs that you might be too sleepy to drive:

- trouble keeping your eyes focused
- continual yawning
- inability to recall driving the last few miles

Tips To Avoid Drowsy Driving:

Be well rested before hitting the road. Keep in mind that if you skimp on sleep for several nights in a row, it might take more than 1 night of good sleep to be well rested and alert.

Avoid driving between midnight and 7 a.m. This period of time is when we are naturally the most sleepy.

Don’t drive alone. A companion who’s awake and can keep you engaged in conversation may help you stay awake.

Schedule frequent breaks on long road trips.

Don’t drink alcohol!

Don’t count on caffeine. Although drinking a cola or coffee might help keep you awake for a
short time, it won’t overcome excessive sleepiness.

Here are some other great links to information on healthy sleep habits:

Your Guide to Healthy Sleep (National Heart, Lung, and Blood Institute) - PDF

In Brief: Your Guide to Healthy Sleep (A condensed version of the link above) (National Heart, Lung, and Blood Institute) - PDF

Brain Basics: Understanding Sleep (National Institute of Neurological Disorders and Stroke)

And for all kinds of great links on sleep disorders, visit the National Library of Medicine's MedlinePlus Sleep Disorders page.

Prescription Medications

On Wednesday, the FDA issued a press release. Here are the main points of the press release:

FDA announced Wednesday that the agency intends to remove certain unapproved prescription medicines intended to relieve cough, cold, and allergy symptoms from the U.S. market.These products have not been evaluated by FDA to assure that they are safe, effective, and of good quality. These products may therefore pose unnecessary risk to consumers, especially when there are other products available for treatment of cough, cold, and allergy symptoms, including FDA-approved prescription drugs or over-the-counter drugs that follow appropriate FDA standards.

If you want to see if your medication is on the FDA approved list, check out the FDA Drug Approval List.

It's also important that you take your medication properly so that the medication will be safe and effective. I found a couple links that provide some helpful information:

Are You Taking Medication as Prescribed? (Food and Drug Administration)

Giving Medication to Children (Food and Drug Administration)

There is another important aspect of medication safety and that is how to properly dispose of unused medications. Most people have some sort of medication in their home that is unused. The FDA has a great consumer health resource that will tell you all you need to know to dispose of those medications safely. Check out this link: How to Dispose of Unused Medicines

Heart Attack: Know the Symptoms

Each year over 1 million people in the U.S. suffer a heart attack and about half of them die. Many people do not recognize the symptoms of a heart attack and that can lead to permanent heart damage and even death. It’s important to recognize the symptoms of a heart attack and to call 911 immediately if you or someone around you is exhibiting any of the symptoms.

Here are some symptoms of a heart attack:

- Chest discomfort - pressure, squeezing, or pain
- Shortness of breath
- Discomfort in the upper body - arms, shoulder, neck, back
- Nausea, vomiting, dizziness, lightheadedness, sweating

Women can have different symptoms. The most common pre-heart attack symptoms in women are:

- Unusual fatigue
- Shortness of breath
- Pain in the shoulder blade or upper back

The most common acute symptoms are:

- Chest pain
- Midback, neck, or jaw pain
- Nausea or vomiting
- Shortness of breath
- Palpitations
- Indigestion

For a great diagram of heart damaged an a blocked artery, check out What is a Heart Attack? from the National Heart, Lung, and Blood Institute.

For more information on heart attacks, check out these links:

About Heart Attacks (American Heart Association)

Heart Attack (Mayo Foundation for Medical Education and Research)

Heart Attack Treatments (American Heart Association)

How Is a Heart Attack Treated? (National Heart, Lung, and Blood Institute)

Caffeine in Your Diet

For most people, consuming moderate amounts of caffeine (200 to 300 milligrams) is not a problem. However, consuming too much caffeine can cause anxiety, restlessness, sleeping problems, headaches and other problems.

Some people are more sensitive to caffeine than others. Caffeine can also interact with certain medications so it is important to know how much caffeine you are consuming.

If you think you may be consuming too much caffeine, here are some suggestions:

Keep track of your caffeine consumption: Read nutrition labels to see if caffeine is listed.

Cut back on the amount you consume: If you drink coffee or tea, take one less drink per day or cut back on the amount you have in each cup. You don’t want to cut back too much all at once because that can cause withdrawal symptoms.

Use the decaffeinated versions of drinks: If you drink tea, try switching to herbal or decaffeinated tea; switch to decaffeinated coffee; if you drink soda, look for the caffeine-free version.

Watch medications: Many pain relievers contain caffeine so read the label and make sure you select one with no caffeine.

Amount of caffeine in certain beverages:

Here is a list of some common beverages with the caffeine levels (in milligrams) in each one (in coffee and tea, the caffeine amount will depend on how long it is brewed):

Generic brewed coffee, 8 oz (240 mL) 95-200
Generic brewed, decaffeinated, 8 oz (240 mL) 2-12
Starbucks Espresso, 1 oz (30 mL) 58-75
Starbucks Vanilla Latte, 16 oz (480 mL) 150
Black tea, 8 oz (240 mL) 40-120
Black tea, decaffeinated, 8 oz (240 mL) 2-10

Soft Drinks (12 oz. serving)
7Up, regular or diet 0
Coca-Cola Zero 35
Diet Coke and Diet Coke With Lime 47
Dr Pepper, regular or diet 42-44
Mountain Dew, regular or diet 54
Pepsi, regular or diet 36-38
Sprite, regular or diet 0

Medications:
Anacin, Maximum Strength, 2 tablets 64
Excedrin, Extra Strength, 2 tablets 130
NoDoz, Maximum Strength, 1 tablet 200

For a more complete list, visit Caffeine Content of Food and Drugs from the Center for Science in the Public Interest.

More caffeine links:
Caffeine and Migraine (American Headache Society, Committee on Headache Education)

Caffeine: How Much Is Too Much? (Mayo Foundation for Medical Education and

Caffeine and Cardiovascular Disease (American Heart Association)

Making Healthier Food Choices When Eating Out

Just about everyone loves to eat out every once in a while. Some people eat out a lot. Whether you do it occasionally or regularly, you need to make healthy food choices when eating out. I found some great web sites with all kinds of helpful information to help you decide where and what to eat.

I found an interactive fast food menu from the Cooperative Extension System that provides nutritional information on certain items from McDonald’s, Burger King, Subway, Domino’s Chick-Fil-A, and Taco Bell. Check it out at Interactive Fast Food Menu

Here are some other great web sites:

Making Better Choices at Fast Food Restaurants (PDF117 KB) Alliance for a Healthier Generation; American Heart Association; Clinton Foundation

Healthy Dining Finder CDC. Healthy Dining.Helps you find healthier menu selections and corresponding nutrition information at restaurants ranging from fast food to fine dining. You enter your zip code and you get a list of restaurants with some sample food items.

Eating Out American Heart Association. Get clues from the menu to help you make healthy choices when dining out.

Portion Distortion! (NIH. National Heart, Lung, and Blood Institute) This is a fun interactive site that has a quiz where they show you pictures of what portions used to look like and what they are today and you have to guess how many calories are in today's portions as well as how long it will take you to exercise off those calories. What used to be large sizes are now regular sizes and portions seem to be getting bigger and bigger. This quiz should open your eyes so you can see how many calories you are consuming with those "super-sized" portions.

Crib Injuries Land Thousands of Toddlers in ER Each Year

In a report just published in the journal Pediatrics, researchers found that each year in the United States, nearly 10,000 children under the age of 2 arrive in emergency rooms with injuries suffered while in cribs, playpens and bassinets. Most of the injuries are caused when children fall out of the crib. That is why it is important to make sure that your crib is properly set up.

For the complete story, you can read it at http://www.nlm.nih.gov/medlineplus/news/fullstory_108946.html (this link is only good for 60 days).

Both Consumer Reports and the Consumer Product Safety Commission (CSPC) have excellent crib safety tips. Check out these links:

Crib Safety Tips (CSPC)

Crib Safety Tips (Consumer Reports)

If you are shopping for a crib, check out Choosing a Crib from the American Academy of Pediatrics

Diet High in Fiber Might Lengthen Your Life

A study was released in the Feb. 14 online edition of the Archives of Internal Medicine that found that eating lots of whole grains reduced risk of dying from any cause. There are many health benefits to eating fiber, including reducing the risk of heart disease and some cancers. To read the whole news story, visit http://www.nlm.nih.gov/medlineplus/news/fullstory_108805.html (this link is only active for 60 days from today).

Here are some foods that are high in fiber:

Beans, artichokes, sweet potatoes, berries, prunes, spinach
Bran muffins, Oatmeal, Bran or multiple-grain cereals, (cooked or dry), Brown rice, Popcorn, 100% whole-wheat bread

You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps.

The U.S. Department of Agriculture (USDA) 2010 Dietary Guidelines for Americans recommends increasing the amount of whole grains in your diet. The guidelines are a great resource to help you find foods that are good for you and they will help you figure out how much of each type of food you need in your diet.

Here are some tips from the guidelines:

- Reduce intake of solid fats (major sources of saturated and trans fatty acids).
- Replace solid fats with oils (major sources of polyunsaturated and monounsaturated fatty acids) when possible.
- Reduce intake of added sugars.
- Reduce intake of refined grains and replace some refined grains with whole grains.
- Reduce intake of sodium (major component of salt).
- If consumed, limit alcohol intake to moderate levels.
- Increase intake of vegetables and fruits.
- Increase intake of whole grains.
- Increase intake of milk and milk products and replace whole milk and full-fat milk products with fat-free or low-fat choices to reduce solid fat intake. Increase seafood intake by replacing some meat or poultry with seafood

Here are some other great links to check out:

Dietary Fiber: Essential for a Healthy Diet (Mayo Foundation for Medical Education and Research)

Fiber: Start Roughing It! (Harvard School of Public Health)

Why Is It Important to Eat Grains, Especially Whole Grains? (U.S. Dept. of Agriculture)

Child Nutrition

From time to time I post information on child nutrition since I think it's really important to get kids off to a strong start with healthy eating patterns. There is such an epidemic of obesity in this country that I feel it's important to share useful information for parents so they can make sure their kids are eating healthy foods.

I found a great chart in the Dietary Guidelines for Americans that lists the calorie requirements by age group. This will help parents figure out exactly how many calories their child needs.

Ages 2 to 3: Girls and boys
Calories: 1,000 to 1,400, depending on growth and activity level

Ages 4 to 8: Girls
Calories : 1,200 to 1,800, depending on growth and activity level

Ages 4 to 8: Boys
Calories: 1,400 to 2,000, depending on growth and activity level

Ages 9 to 13: Girls
Calories: 1,600 to 2,200, depending on growth and activity level

Ages 9 to 13: Boys
Calories: 1,800 to 2,600, depending on growth and activity level

Ages 14 to 18: Girls
Calories: 1,800 to 2,400, depending on growth and activity level

Ages 14 to 18: Boys
Calories: 2,200 to 3,200, depending on growth and activity level

To find out the exact calorie breakdown for each activity level, check out the full text for Dietary Guidelines for Americans

For kids over the age of two, 50-60% of their diet should come from carbohydrates (from the healthy sources of carbs.)

Examples of Healthy Sources of Carbohydrates:

whole-grain cereals
brown rice
whole-grain breads
fruits
vegetables
low-fat dairy

Limit caffeine intake. Kids who consume one or more 12-ounce (355-milliliter) sweetened soft drink per day are 60% more likely to be obese. Soda has a lot of caffeine and a lot of empty calories with no nutritional value.

In both kids and adults, too much caffeine can cause:

jitteriness and nervousness
upset stomach
headaches
difficulty concentrating
difficulty sleeping
increased heart rate
increased blood pressure

To help your kids get a healthy respect for food at an early age, it's important that they become involved in preparing healthy foods. Rachael Ray's Yum-O organization's web site has a great recipe finder where you can search for recipes using a number of criteria such as food type, age group, and much more. She offers some great recipes that kids can make with the help of a grownup. Check out the recipe finder at http://www.yum-o.org/recipe_search.php.

Heart Health: Watch Your Cholesterol

Since February is National Heart Month, I will be posting heart-related posts occasionally throughout the month. Today’s topic is cholesterol since that is one of the most important things that we need to watch in our diets in order to prevent heart disease.

There are two types of cholesterol: LDL, which is the bad kind of cholesterol, and HDL, which is the good kind. (To help you remember the difference, think of the first letters of each: L=lousy and H=healthy.) Cholesterol comes from two different sources: your body and the food that you eat. Your liver and other cells in your body make up about 75 percent of the cholesterol and foods make up the other 25 percent. (American Heart Association).

According to the National Cholesterol Education Program guidelines: “In all adults aged 20 years or older, a fasting lipoprotein profile (total cholesterol, LDL cholesterol, high density lipoprotein (HDL) cholesterol, and triglyceride) should be obtained once every 5 years.

Here are the classifications of HDL, LDL, and total cholesterol:

LDL Cholesterol
<100>190 Very high

Total Cholesterol
<200>240 High

HDL Cholesterol
<40>60 High

(The last value in each category should be "greater than or equal to"--I could not get that symbol formatted--sorry about that.)

The above figures are from Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III)

Here are some tips from the U.S. Food and Drug Administration for lowering your cholesterol:

- Cut back on foods with lots of fat such as fatty meats, fried foods, whole milk, fatty cheeses, butter, margarine, oils, lard, and creams.
- Cut back on food with lots of cholesterol, such as egg yolks and whole eggs.
- Eat more fruits and vegetables.
- Cut back on fatty snacks and desserts, such as candy, cookies, doughnuts, muffins, pastries and pies.
- Exercise at least 30 minutes most days.
- If you are overweight, try to lose weight. Try to lose weight by cutting back on the amount that you eat. Even a small amount of weight loss can help lower your bad cholesterol, and you will also help your health in other ways.
- Ask your doctor if you need to take medicine to help lower your cholesterol. Triglycerides are another form of fat in your blood. They can also raise your risk for heart disease. Levels that are borderline high (150-199 mg/dL) or high (200 mg/dL or more) may need treatment.
Cholesterol (U.S. Food and Drug Administration)

Some other nutrition tips for lowering cholesterol:

- Choose leaner cuts of beef and pork
- Eat fish at least twice a week
- Use low-fat cheeses and other dairy products
- Eat more fiber and whole grains (whole grain pasta is a lot tastier than regular)

For more tips on lowering cholesterol through nutrition, visit the American Heart Association’s web page Cooking for Lower Cholesterol

Other great web sites:

Cholesterol: Top 5 Foods to Lower Your Numbers (Mayo Foundation for Medical Education and Research)

Heart-Healthy Home Cooking: African American Style (National Heart, Lung, and Blood Institute) – PDF

Tips for Eating Out (American Heart Association)

February is National Heart Month

February is National Heart Month and throughout the month I will be posting information on various aspects of cardiovascular health. To start things off, I thought I'd share a few great web sites where you can find detailed information on cardiovascular health.

Heart Disease (Centers for Disease Control and Prevention)

High Blood Pressure: Things You Can Do to Help Lower Yours (American Academy of Family Physicians)

High Blood Pressure (NIH, National Heart, Lung, and Blood Institute)

About Cholesterol (American Heart Association)

High Blood Cholesterol (NIH, National Heart, Lung, and Blood Institute)

Have fun in the snow, but be safe--Winter Safety Tips

The American Academy of Orthopaedic Surgeons (AAOS) just issued a press release that has some great winter safety tips. With all the snowy and icy weather that is affecting a huge chunk of the country, I thought I'd share some safety tips with you. These tips come straight from the press release. A link to the full release is at the bottom of the list, as well as links to some other great winter safety information.

SLEDDING SAFETY TIPS:

- Don't sled near or on public streets. Sled only in designated and approved areas where there are no obstacles in the sledding path.
- Sit in a forward-facing position and steer using your feet or the rope steering handles.
- Children should wear a helmet while sledding and should always be supervised by parents or other adults.
- Carry a cell phone in case there is an emergency.

WINTER SAFETY TIPS FROM THE AAOS:

- Check snow and ice conditions before heading out to take part in outdoor activities. Pay attention to news warnings about storms and severe drops in temperature.
- Don't drink or smoke before going outside in the cold. Alcohol, nicotine and caffeine increase the risk of cold injury to the skin.
- If you get wet, get inside as quickly as possible and remove your wet clothes.
- Don't forget about frostbite, and check yourself every half-hour for signs. Go inside if your toes, fingers, ears or other parts of your body become numb.

SHOVELING/SNOWBLOWING SAFETY TIPS:

- Clear snow early and often. Begin when a light covering of snow is on the ground to avoid trying to clear packed, heavy snow.
- Use a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long for you. Consider buying a shovel that is specially designed to prevent too much stooping. Space your hands on the tool grip to increase your leverage.
- Push the snow instead of lifting it, as much as you can. If you must lift, take small amounts of snow, and lift it with your legs: Squat with your legs apart, knees bent and back straight. Lift by straightening your legs, without bending at the waist. Then walk to where you want to dump the snow; holding a shovelful of snow with your arms outstretched puts too much weight on your spine.
- Do not throw the snow over your shoulder or to the side. This requires a twisting motion that stresses your back.
- Never stick your hands or feet in the snow blower! If snow becomes impacted, stop the engine and wait at least five seconds. Use a solid object to clear wet snow or debris from the chute.
- Beware of the recoil of the motor and blades after the machine has been turned off.

Above information taken from: American Academy of Orthopaedic Surgeons Press Release, February 1, 2011

For more information from the AAOS:

Sledding Safety

Winter Sports Safety

Prevent Snow Shoveling and Snow Blowing Injuries