12 Tips to Prepare for Emergencies and Disasters

September is, “Emergency Preparedness Month”. Disaster preparedness experts recommend having enough supplies to sustain yourself, your loved ones and pets for a minimum of 72 hours (3 days) in the event of any natural disasters, power disruptions or terrorist events. Here are some highlights of what you should plan to have on hand and how to prepare.

1. Learn Basic First Aid and CPR: Take a class and get trained in advance so if your skills are needed unexpectedly, you’ll be ready.
2. Bottled water: 1 gallon per person per day (have extra on hand for your pets). Running water can become contaminated or not operate at all during power outages and natural disasters.
3. Flashlights: 1 per person (have extra batteries on hand). Don’t use candles as they are a fire hazard.
4. Food: MRE’s “Meals Ready to Eat”, can be purchased from a variety of sports or military surplus stores as well as on the web.  
5. Medications you use on a regular basis; whether prescribed or over the counter. Have an extra supply on hand or keep them in a small case that you can take with you if you have to leave your home fast.
6. Know where your water and gas shut off valves are located and learn how to do it, in the event you have leaks from broken lines.  Keep any tools needed in a centrally located area in your home and make sure everyone knows where they’re at.
7. Have an ABC fire extinguisher on hand in your home and make sure everyone in your home knows how to use it.
8. Obtain an Emergency Generator, if necessary for anyone in your home that uses any life saving medical equipment that requires a power source.
9. Important Legal documents should already be stored in a waterproof/fireproof container that is easy to grab if you need to evacuate your home quickly.
10. Inventory and rotate your supplies each month, check expiration dates and functionality. Choose a date that has meaning for you such as your birthday or the 1^st of each month.
11. Plan escape routes from your home (and city) for various disasters. Always keep a full tank of gas in all vehicles.
12. Communications: Have a battery operated radio on hand for emergencies to facilitate hearing news updates from public safety officials. Always keep your cell phones charged (have a charger in your car too). Make plans to contact and reunite with family members. Local lines may not be operable, so have a back-up contact that's out of town (or out of state) that all family members can contact for checking in with and giving and receiving updates.

Remembering 9/11–Staying Safe in an Unsafe World

We often hear the phrase, “Never Forget” in connection with the date 9/11. Those words can prompt a variety of thoughts, memories and reactions in the minds of those who hear them. Certainly, we don’t want to forget those that perished so violently and senselessly on that day.

For me, the phrase, “Never Forget” means even more:

“Never Forget” to remember those who responded to this terrorist attack; the First Responders at the three scenes that day at the World Trade Center, The Pentagon and the field in Pennsylvania.  They were firefighters, police officers, paramedics and EMT’s (some of which were also nurses), regular citizens and Military Members (who worked at the Pentagon); all who stepped up to help their fellow human beings. Many lost their lives while helping others.

“Never Forget” the next wave of First Responders; those in the U.S. Military (current and Combat Veterans) who were part of our National response to this attack. Thousands of them continue to fight for our freedom and way of life right now, still in response to 9/11. Thousands have been killed or injured in action while bravely and successfully fighting our enemies. They place themselves at personal risk and spend time away from their families and the comforts of daily living, all to keep us safe.

“Never Forget” to remain vigilant regarding your (or others) safety and health each day.  Whether at home, work, shopping, traveling or playing: Maintaining an awareness of your surroundings and calling 911 for any type of perceived or real threat against yourself or others can help to improve the health and safety of our families, neighborhoods and communities. 

5 Tips to Prevent West Nile Virus

West Nile Virus cases have rapidly increased in some areas in the United States in the last two weeks. Symptoms can range from mild to severe and can cause death in some cases. It’s important to recognize that this is a preventable disease if you can avoid getting bit by an infected mosquito. Since there is no way for you to know which mosquitoes are carrying the disease, it’s important to do your best to prevent all mosquito bites.  This is especially important with the holiday weekend coming up and increased outdoor activities at back yard barbecues, hiking at parks or visiting the beach.

*Stay indoors when mosquitoes are most active, which starts at dusk (in the early evening) through the night and can continue through the early morning (and sometimes during the day).

*Keep your skin covered (long sleeves and slacks) if you’ll be out when the mosquitoes are.

*Make sure all your window screens are intact, if not, have your screens replaced or repaired. You don’t want your non-screened doors or windows open when mosquitoes are active as they can come inside your home and start biting.

*Avoid having any collections of standing water around and near your home.

*If you have to be outdoors when the mosquitoes are, be sure to use and EPA approved insect repellent (follow all package directions) for extra protection, in addition to long sleeves and pants.

See this link for more information. Contact your doctor if you have any questions or concerns about your health.

Listen to Your Body Cues then Act on Them

An important part of maintaining good health is to learn about your body and how your system reacts to the variety of things it encounters and experiences every day such as foods and beverages you consume, medicines you take, exercise you participate in and sleep habits. Once you have an awareness of what works for you and what does not; you can adapt your habits to what works and makes you feel at your best each day for optimum functioning.

You also want to consider the assaults on your body each day ranging from unhealthy habits you may have such as smoking, alcohol consumption, lack of exercise, over eating, skipping breakfast or meals, sleep deprivation and from situations you are not responsible for such as exposure to second hand smoke, work related exposures and concerns regarding chemicals or unhealthy air.

Here are three examples:

Skipping breakfast: Most people feel lightheaded when they skip breakfast.  (It also sets you up for overeating later in the day).  For some, skipping breakfast makes them actually faint due to low blood sugar. Fainting episodes can be extremely frightening for the person fainting as well as those around him or her.  It is also dangerous if the fall causes you to hit your head, for example, setting you up for a major traumatic injury. (More on the various causes of fainting in another post).

The bottom line: Don’t skip breakfast. If you know you oversleep and can’t eat, at least drink a glass of milk which provides protein and carbohydrate. Also have on hand either near your door, in your backpack or car, some high quality granola or protein bars to eat (after you drink some milk, eat some cheese or Greek yogurt). These bars can easily be eaten on the run and help you avoid a severe drop in blood sugar levels.

Drinking alcohol on an empty stomach: Doing this can cause stomach irritation and acid reflux, as well as a high blood alcohol level which is dangerous and unsafe for yourself and others.

Bottom line: Don’t drink alcohol on an empty stomach. Eat first, or slowly take in your spirits with food. If you’re going to drink alcohol, drink in moderation and never drink and drive any type of vehicle, even if you have one drink.

Medications: If you’re on a medicine and suspect is does not agree with you or is causing reactions; allergic ones such as breathing problems, swelling of the face and, or throat, hives, or other reactions such as heart palpitations, anxiety, dizziness, or, anything you are concerned about:

Bottom line: *For any life threatening reactions such as, but not limited to,  problems breathing, swelling of the face and throat, or any other symptoms that are causing severe pain or problems, call 911 immediately. If you feel your symptoms are not life threatening, contact your doctor to discuss with him or her, the possibility of a lower dose or changing to another medication. 

3 Reasons to Take Your Vacation and Holiday for Your Health

We all need a break from time to time; a respite from the busy pace of our daily activities and lives. You’ve heard of R & R (rest and relaxation), here’s two more; rejuvenate and reinvigorate yourself with these three gifts below:

Happiness: Planning a vacation gives you something to look forward to. It gives you a chance to go somewhere you’ve always dreamed of or participate in activities you’ve always wanted to try but never seem to have time for.  An added bonus: If you’re taking a trip with loved ones or close friends, it also gives you a chance to have some special time with them to bond and have fun.

Stress Reduction: Going on vacation gives you a much needed break from work. This is important for everyone and especially so if you have a stressful job or one that you don’t particularly like. We all need a bit of “down” time. Taking a vacation removes us from our job and daily responsibilities so we can experience that much needed “slow down’ and change of pace.

Brain Health: Participating in new activities is good for your brain. It builds and strengthens connections in the brain. Whether you’re reading maps, taking new routes by car or foot or generally experiencing new surroundings, you’re helping to keep your mind sharp and crisp.

5 Tips for Stronger Bones

Bone up on bone health with helpful hints that you can incorporate into you daily routine to help increase your bone density over time. Your goal is to raise your level of bone density while decreasing your rate of bone loss; this helps to prevent osteoporosis. Osteoporosis results in weak bones which leaves you prone to fractures (bone breaks). Osteoporosis affects both women and men; however, women are affected in much greater numbers.

1.      Exercise daily doing weight bearing exercises such as walking, stair climbing, running, dancing.  A little exercise goes a long way in building bone mass. Even if you don’t want to train for 10 K’s or marathons; simply walk at least 30 minutes daily and incorporate taking the stairs whenever the opportunity arises. Or, take a dance class for fun and fitness to help fight boredom while building bone mass.

2.      Weight lifting/resistance training is not only for the lower body, but for the upper body too, to help build bone mass above the waist. Again, you don’t need to become a body builder; simply incorporate a routine for this, doing it two to three times per week. Weight training should be every other day to help prevent overuse injuries and give the muscles time to rest in between work outs.

3.      Get your Vitamin D level checked by your doctor. Many people are low in Vitamin D and don’t even know it. If you Vitamin D levels are low, your body won't be able to absorb Calcium properly; calcium will not be able to enter the bones without enough Vitamin D on board. So get it checked if you’ve never had this done. Sunshine can provide us with Vitamin D, however, as we age, our body's ability to convert sunshine into active Vitamin D decreases; many people need supplements to provide to correct amount. Vitamin D also helps with muscle strength and has also shown promise in helping to prevent certain types of Cancers and Type 2 Diabetes. People that are low in Vitamin D tend to have more aches and pains. Having enough Vitamin D in your system helps prevent this as well giving you more strength.

4.      Take in enough Calcium every day. In general the requirements for adults are 1000 mg daily, however, children, the elderly and pregnant females have different requirements. Try to consume Calcium rich foods with every meal, non fat milk and Greek yogurt, low fat cheeses all contain Calcium. Some greens contain Calcium also. If you don’t consume enough Calcium each day to support the needs of your body such as heart function, your body will take it from your bones; not good over time.

5.      Be aware of Calcium depleters, such as diets high in salt (sodium), drinking soda pop, too much alcohol and caffeine, and certain medications such as (but not limited to) corticosteroids and having high levels of thyroid hormone, all of which can interfere with Calcium absorption and can place you at a higher risk of developing Osteoporosis. *Also, women in menopause lose estrogen. Estrogen helps women absorb Calcium into their bones and helps to prevent Osteoporosis. Menopausal women should consult with their doctor regarding getting their estrogen level checked to determine their need of a prescription of a bio-identical hormone; all depending of course on the advice of your physician, your medical history and your family medical history. Women with a personal or family history of estrogen induced breast cancer would not be candidates for this; other medical conditions may also preclude you from taking this.
  

      *Contact your doctor before taking any supplements, starting an exercise program or for any questions about your health.

4 Tips to Prevent Summer Snacks from Sabotaging Your Diet

Whether it’s a party in the park or a day at the beach, many people use chips and soda (pop) as a staple for parties and barbecues. But, high fat, high sugar and low fiber junk foods add extra calories quickly and don’t provide any of the good stuff for us such as fiber, vitamins, minerals and various nutrients. Try these tips to stay slim and healthy.

·        Whole wheat organic crackers for snacking (made without hydrogenated oil) and air popped popcorn (drizzled with olive oil or canola oil) – all better options instead of potato and tortilla chips.

·        Whole wheat pasta salad (a great side dish or main dish) dressed with olive oil and wine vinegar and filled with fresh veggies such as chopped olives, onions, celery, cherry or plum tomatoes with chopped mozzarella cheese as your protein – a healthier alternative to a heavy mayonnaise based macaroni salad that has no veggies or protein.

·         Hummus dip made with olive oil, fresh salsa and non fat Greek yogurt based dips for dipping whole wheat crackers and fresh cut up vegetables – all good choices instead of prepared dips that are high in fat, chemicals and preservatives.

·        Sparkling mineral water (without sugar, artificial sweeteners or colors), or plain water with a twist of lemon or lime, a great way to stay hydrated  - instead of soda pop which is high in sugar (or artificial sweeteners), artificial coloring/flavoring, and phosphoric acid, all of which are not healthy.

   

4 tips to beat the heat and stay cool in hot weather

Many people are at risk of developing heat related injuries due to record heat this summer in many parts of the United States and world. Heat stroke is the most serious of heat related illnesses and can cause death. Heat exhaustion is the next serious and can turn to heat stroke if not treated aggressively and appropriately. 

Learn about the symptoms, prevention and first aid for heat stroke and heat exhaustion so you can recognize them if they surface in yourself or someone you know. These are medical emergencies (especially heat stroke), so call 911 or seek emergency medical care if you think they are occurring.

Try these four tips to say cool in hot weather and reduce your risk of developing heat related medical problems.

1.  Don’t go outside between the hours of 10 AM to 4 PM. The heat and sun is at their strongest during this time. I f you have to be outside, stay in shaded areas as much as possible. Exercise in an air conditioned gym or one with fans, or, if you work out in the outdoors, do it early, so you finish before 10 AM or, late in the day and start after 4 PM, so you avoid the hottest portion of the day.
2.  Drink plenty of cool fluids with ice such as water, mineral water, or sports drinks (look for low sugar varieties). Limit your caffeine intake as it makes you urinate more.
3. Wear light colored and lightweight cotton clothing. Light colors help to deflect heat and cotton is a breathable type of fabric. Stay away from dark colored clothing which absorbs heat. Also stay away from clothing made of nylon, rayon, polyester, spandex, silk and wool; these fabrics hold in the heat and you’ll feel hotter, faster.
4. Consume plenty of fruits with a high content of water such as watermelon, cantaloupe, honeydew and oranges. These help to maintain fluid in the right places in your body.

Other heat related problems are heat cramps and heat rash. Have a safe and great summer!