Healthwatch: Protect Yourself from Potentially Deadly Mosquitoes!

Summer’s here and so are the bugs. The West Nile Virus has been discovered in a few dead birds in San Diego County. Thankfully, there have been no reports of the virus in humans in this area. Symptoms may be nondescript, including high fever for greater than 1 week, headache, rash, and neurological symptoms (seizures, paralysis, etc.). West Nile Virus can be fatal. PPH Faith Partnership has provided the following checklist to help keep this potentially deadly virus from breeding close to home:

MOSQUITO PREVENTION CHECKLIST

• Birdbaths: Clean weekly
• Chain link fence: Cap uncapped fence pipes
• Containers: cover or turn upside down
• Decorative ponds: Stock with mosquito eating fish that eat larvae
• Drains: Keep outdoor drains flowing freely
• Dumpsters: Keep covered and remove and water inside or underneath them.
• Flat roofs: Inspect for puddles after it rains
• Irrigation: Do not over water, and repair areas with standing water. Fix leaky faucets and hoses.
• Machinery: Cover and clean any areas that may hold water
• Playground: Drill drainage holes in tire swings and playground equipment that holds water
• Pools/spas: Drain, cover, or stock mosquito fish in unused pools and spas
• Potted plants: Do not over water and empty saucers weekly
• Rain gutters: Clean out debris so water flows freely
• Tires: Dispose or drill holes for water drainage
• Tool Sheds: Eliminate water around foundation
• Trash cans: Clean weekly and keep covered
• Unused pipes: Store flat so no water collects
• Water troughs for animals: Replace water weekly, stock larger animal troughs with mosquito fish.
• Wheelbarrows: Store upright so water does not collect

• Clothing: wear long sleeved shirts and long pants when around active mosquito areas
• Dawn/dusk: Avoid going outdoors if possible because mosquitoes are most active during this time of day
• DEET: Apply insect repellant to exposed skin when mosquitoes are active. (See below for kid safe use)
• Screens: install or repair tight fitting window and door screens to keep mosquitoes outside.
• Shrubs: Trim and thin shrubs and bushy plants where mosquitoes tend to hide
• Dead birds: Report dead birds within 24 hours to (888) 551-INFO (4636)
• BTI: A natural bacteria that kills mosquito and fly larvae, but will not hurt animals. It can be put into standing water to prevent development of larvae. Available in hardware and garden stores.

Healthwatch: Are You Catching ZZZ or Sawing Logs?
Ann Pinning, Parish Nurse

We’ve probably all suffered through at least one miserable night of listening to someone’s snoring—whether it’s in the tent in the next campsite, or your own spouse lying right next to you. That annoying noise which can be as loud as “sawing logs” is simply caused by vibrations of tissues as air flows through the throat.

Factors that contribute to snoring include: Alcohol ingestion, bedtime tranquilizers or sleeping pills, smoking, deviated septum, nasal congestion due to allergies or infections, thyroid problems, excess weight, enlarged tonsils or adenoids, a bulky tongue, and a receding or small jaw.

Some measures you can take to control snoring include: lose weight, avoid sleeping on your back, avoid drinking alcohol at night or taking bedtime sedatives, and treat colds and allergies.
You might consider trying one of these over the counter remedies to minimize snoring: nasal or oral decongestants, nasal strips which reduce snoring by lifting and thus opening the nasal passages, and throat sprays which lubricate throat tissue and minimize tissue vibrations that cause snoring.

If you are known to be a loud snorer, you may be suffering from obstructive sleep apnea (OSA), a significant and potentially serious medical problem that can affect your wellbeing.

The most common signs of OSA are loud snoring, disrupted sleep, witnessed apnea (breath holding or gasping type breathing) and excessive daytime sleepiness. OSA frequently goes undiagnosed because individuals may be unaware of their snoring or sleep patterns. A polysomnography, or sleep study, is the most accurate method of diagnosing OSA. Home sleep studies cost much less but are not as accurate.

Treatments include weight loss, nasal continuous positive airway pressure (CPAP) and dental devices that modify the position of the tongue or jaw. Upper airway and jaw surgical procedures may also be appropriate in selected patients. The most common cause of OSA in children is enlarged tonsils, and remains as one of the few medical reasons to remove tonsils and adenoids.

Healthwatch: Eat in Moderation—the “No Diet” Weight Loss Plan
Ann Pinning, Parish Nurse

Dieting is the most common New Year’s resolution, but rarely kept. By now you may have broken yours. The following are excerpts from REAL SIMPLE’s “No-Diet Diet” which encourages changing ones’ eating habits and attitudes about dieting. Rather than go on quick weight loss diets which don’t work, long term changes have to be made for continued success. Practice moderation, and focus on healthier food options, and you’ll notice improvements over time. Here are a few highlights that I hope will help:

1. Check your BMI at www.realsimple.com/bmi. If you are overweight—a BMI >25, or obese--BMI > 30 (which brings with it some health risks) you’ll need to set realistic goals. Feel good about the way you look at a healthy weight. Give yourself time to reach your goal—1-2 lbs/wk is a realistic weight loss.
2. Nutrition rules haven’t changed much: Follow a pyramid where fruits and veggies and whole grains (Fiber content > 3 gms/serving) are consumed the most and fats, sugars, and white flour are consumed the least. Avoid looking for dietary help to change your metabolism. The only tool that will help with that is to add more muscle, which burns more calories—bottom line—EXERCISE! Your new eating pattern should be one that you can stick to for a lifetime—rapid weight loss plans are temporary. Consider cutting out 200 calories/day from your normal eating pattern—this could be a second helping of pasta, or 20 ounces of sweet drink—and over 1 year you’ll lose an average of 20 lbs.! Begin to walk briskly 30 minutes 3-4 times per week and a person who weighs 150 lbs. will lose 10 pounds in a year. These small permanent changes in your lifestyle can make a significant difference over time.
3. Moderation is the key. More importantly than avoiding “bad” foods, is avoiding “bad” portions. Cut down on portion sizes. Consider using your fist as a guideline for serving sizes. Two fists (your own size fists!) of food on your plate at meal time should be sufficient.
4. Learn to listen to your tummy—decipher true hunger from just thirst, or boredom, or cravings. If you feel hungry, drink a glass of water. If you still feel the pangs, then eat only until those pangs are gone.
5. Don’t let yourself get overly hungry which can lead to binging. Keep healthy snacks in your car or purse—a handful of nuts or trail mix, fruit, etc. You’re less likely to indulge in junk food on the go if you have healthy food available.

“A companion of gluttons disgraces the father,” Pr 28:7b.

Healthwatch: Are You a Couch Potato?
Ann Pinning, Parish Nurse

March was National Nutrition Month. Nutrition for good health includes a balanced diet—lots of fruits and veggies and fiber rich whole grains. Check out the Health Ministries bulletin board in the hallway for an interesting pictorial on how fruits and veggies benefit our bodies. Along with adding the right foods to our diet, we need to remember to EAT IN MODERATION!

Now that you’re making small changes in your diet, it is equally important to add exercise to your routine. The benefits of exercise for all ages are numerous, including decreasing blood pressure and cholesterol, preventing diabetes, improving brain function, minimizing osteoarthritis, improving balance and flexibility, and keeping your weight under control. Children should be active several hours per day. Adults should include some form of exercise in their daily routine (try to get 30 minutes on most days), even if it is done in 10 minute increments. In addition strength training and stretching should be part of your exercise regimen. This does not mean that you have to sweat it out in the gym but do make an effort to get moving! If you have a desk job, try to get up every 1-2 hours to move—walk around, climb a flight of stairs, stretch your back and limbs for a few minutes. If you stay at home, turn off the TV and get off the couch!

National TV-Turnoff Week begins April 20th. The average American household has their TV on over 7½ hours per day. Pediatricians recommend less than 2 hours per day of screen time (this includes TV, video, computer, etc.) for children over 2 and no screen time for those under 2. Studies show that cutting back on TV can help reduce the risk of diabetes and other obesity-related diseases. A Harvard study revealed that men who spend 40 hours per week watching TV are more than twice as likely to develop diabetes as those who watched less than two hours weekly. Equally important is that excessive TV can prevent us from positive relationship building activities with family and friends. Consider, too, that much of what is viewed on TV stands in contrast to our faith and values. “Garbage In, Garbage Out!” Our thoughts and actions are affected by what we see and hear.

Healthwatch: Pre-diabetes

Did you know if you are 45 years old or older, overweight, and inactive, you may have pre-diabetes?

What is pre-diabetes?

Pre-diabetes means you have blood glucose levels that are higher than normal but not high enough to be called diabetes. Glucose is a form of sugar your body uses for energy. Too much glucose in your blood can damage your body over time. Pre-diabetes is also called impaired fasting glucose (IFG) or impaired glucose tolerance (IGT).

If you have pre-diabetes, you are more likely to develop type 2 diabetes, heart disease, and stroke. Being overweight and physically inactive contributes to pre-diabetes. You can sometimes reverse pre-diabetes with weight loss that comes from healthy eating and physical activity.

How do I know if I have pre-diabetes?

Most people with pre-diabetes don’t have any symptoms. Your doctor can test your blood to find out if your blood glucose levels are higher than normal.

Who should be tested for pre-diabetes?

If you are 45 years old or older, your doctor may recommend that you be tested for pre-diabetes, especially if you are overweight. Being overweight means your body mass index (BMI) is over 25. BMI is a measure of your weight relative to your height. If you’re not sure, ask your doctor if you are overweight.
Even if you are younger than 45, consider getting tested if you are overweight and are physically active less than three times a week

• have a parent, brother, or sister with diabetes
• have high blood pressure
• have abnormal levels of HDL cholesterol or triglycerides, two types of blood fats
• had gestational diabetes—diabetes during pregnancy—or gave birth to a baby weighing more than 9 pounds
• are African American, American Indian, Hispanic/Latino, Asian American, or Pacific Islander
• have polycystic ovary syndrome
• have dark, thick, velvety skin around your neck or in your armpits
• have blood vessel problems affecting your heart, brain, or legs

If the results are normal, you should be retested in 3 years. If you have pre-diabetes, you should be tested for type 2 diabetes every year or two.

What can I do about pre-diabetes?

Losing weight—at least 5 to 10 percent of your starting weight—can prevent or delay diabetes or even reverse pre-diabetes. That’s 10 to 20 pounds for someone who weighs 200 pounds. You can lose weight by cutting down on the amount of calories and fat you consume and being physically active at least 30 minutes a day. Physical activity also helps make your body’s insulin work better.

Ask your doctor if you should also take medicine to help control the amount of glucose in your blood.

National Diabetes Info Clearinghouse
1 Information Way
Bethesda, MD 20892–3560
Phone: 1–800–860–8747 Fax: 703–738–4929
Email: ndic@info.niddk.nih.gov
Internet: www.diabetes.niddk.nih.gov           

This NIH publication is not copyrighted.

Part of regular tune ups that help keep out body in top notch condition may include vaccinations. Vaccinations are formulated to safely prevent illnesses that may have a high rate of morbidity (severe illness) or mortality (death). I've included recommendations from the Center for Disease Control for new vaccines as well as those that are most commonly "missed."

Varicella (chickenpox): 2 varicella shots are now required by kinder entry. The first is given at 12 months, the second at age 4-5. Older children may have missed this booster and will be required to have record of having had chickenpox or have 2 varicella shots by 7th grade. Adults who have never had the chickenpox are encouraged to get this vaccine.

Hepatitis A: It prevents the type of hepatitis (liver infection) that is spread through "fecal-oral" contamination and through contaminated food and water. If you eat raw fish, eat out regularly, or if you travel to third world countries, you are at greater risk for developing Hepatitis A. The series consists of 2 shots 6 months apart and can be started as young as 12 months.

Flu vaccine: The flu vaccine is recommended annually for children 6-59 months of age and for those over 50; annually at any age for those with chronic diseases such as asthma and diabetes as well as their caregivers; for pregnant women and family members of infants less than 6 months of age; and for healthcare workers. NOTE: Adults can get a flu shot Nov 14 from 4-6pm at RLC - a small fee may be required.

HPV vaccine: This vaccine is for females age 9-26 years of age. It prevents the development of 4 types of human papilloma virus (a sexually transmitted virus) known to be responsible for 70% of cervical cancer cases. It is given as a series of 3 vaccines.

Pnuemococcal vaccines: This vaccine prevents strep pneumonia which is a bacteria that is responsible for more deaths in this country than any other infectious agent. It can cause pneumonia, blood infections and meningitis. The PCV or Prevnar is given to all children under age 2 and children up to age 5 who may have risk factors. The PCV is a series of up to 4 vaccines depending on the age the series started. The PPV (Pnuemovax) is formulated for adults 65 and older, or for those with a compromised immune system. A booster after 5 years is recommended in some cases.

Tdap vaccine: This new tetanus booster includes a component for prevention of whooping cough which has made a resurgence in the community. This is generally given at 11 or 12 years of age, and then every 10 years thereafter through adulthood.

Zoster: This vaccine prevents shingles, a herpes virus that can cause a sometimes regular eruption of painful lesions. It is recommended as a one-time vaccine for those 60 and older.

Keeping up with regular health screenings and vaccines can keep your body well tuned and staying strong. Healthy adults and children frequently miss their regular check-ups. Physicals should be done annually for children over 2 and every 3 years for adults (annually if you have chronic health problems). Regular health screenings are especially important as we age because the earlier we identify that something has gone “haywire” in our body, the easier it is to treat.
Next month’s “Healthwatch” will provide information on vaccine recommendations. Following are some basic health screening recommendations for kids and adults:

Blood Pressure: Adults should have their BP checked every 2 years; every 6 months for those with hypertension. Children should begin getting BP checks at age 3 with each physical.

Cholesterol: Initially at age 20 years (after age 10 and annually if obese or have a strong family history of high cholesterol); then every 2 years after that.

Blood Sugar: Your glucose should be tested at age 45 and every 3 years after. However anyone who is overweight (including obese children) should be checked. If you had gestational diabetes when you were pregnant you should be screened every 3-5 years after delivery.

Vision/Hearing: Children age 4 and up as well as adults should have annual or biannual vision screens—even if you think you have eagle eye vision. Children should have hearing screens at least every 2 years. Adults should have hearing screens regularly after age 65, sooner if problems are suspected.

Bone density: Women 65 and older; sooner if osteoporosis runs in your family.

Colorectal cancer: An initial screening should be done at age 50 (age 21 if you have a primary relative—mom, dad or sibling with colorectal cancer). A colonoscopy is the best screening tool and should be done every 5 years after the initial screening.

Breast Cancer: Women in their 20’s need a clinical breast exam at least every three years. Yearly mammograms should be started at age 40. An earlier mammogram may be necessary if you have a strong family history of breast cancer. An ultrasound is a good option for younger women—mammograms aren’t as accurate at a young age.

Cervical Cancer: Pap tests should be done every 1-2 years after the onset of sexual activity, but no later than age 21.

Prostate Cancer: Screening should begin on men 50 and older; sooner if your brother or father has prostate cancer. Some doctors recommend annual screening after 50.