Grundy County Health Department
1716 Lincoln / Trenton, MO 64683
PH: 660.359.4196 FAX: 660.359.5470
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Grundy County Health Department 1716 Lincoln / Trenton, MO 64683 PH: 660.359.4196 FAX: 660.359.5470
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Public Health PostApril - June 2005
Contents Preventing Falls Among Seniors Check Your Tetanus Booster Before Summer Begins Tips For Controlling Allergies
Healthy Weight LossWith summer on the way, many people begin a weight loss program to take off the winter pounds and fit into their summer wardrobe. Here are some helpful tips for healthy weight loss. A Calorie (Energy) Deficit is Essential to Lose Body FatCalories determine fat loss. If you eat more calories than you burn, you will not lose fat, no matter what foods or food combinations you consume. True, some foods get stored as fat more easily than others, but even healthy food is converted to fat tissue if it is surplus to your energy needs. To burn fat you must create a calorie deficit between calories-in and calories-out. This calorie deficit forces your body to use stored body fat to find the required energy and make up the deficit. Lose One Pound of Body Weight by Reducing Calorie Intake by 3500 CaloriesThere are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by reducing the number of calories taken in through diet, or by a combination of fewer calories-in (diet) and more calories-out (exercise). This combination of diet and exercise is best for lasting weight loss. Long term weight loss is difficult, if not impossible, without an increase in physical activity. How Few Calories to Lose WeightIf you cut calories too low, your body thinks there is a food shortage and slows down your metabolism to stretch out the calories. You may feel extra tired, irritable and completely unmotivated to follow any weight loss diet plan. All this is bad news for weight loss, which will definitely slow down and may even stop completely. Lose Weight Too Fast and You'll Lose WaterMany weight loss diets and diet plans involving weight loss pills or supplements encourage very fast weight loss--often more than 3-4 pounds per week. This is both unhealthy and ineffective. The average healthy human body simply will not shed more than about 2 pounds of fat, per week. But it will shed water, which is what most fast weight loss is--just water loss! Lose Between 1 and 2 Pounds of Weight, MaximumIf you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. Even these calorie levels are pretty low. Healthy Weight Loss and Calorie Reduction is Combined with ExerciseIn order to lose weight, calories should not be your only concern. Exercise is vital, too. So if you want to lose fat, maintain your energy and improve health, get active and participate in regular physical exercise. For more information on healthy weight loss for life, visit www.shapeup.org.
Preventing Falls Among SeniorsFalls are not just the result of getting older. Many falls can be prevented. Falls are usually caused by a number of things. By changing some of these things, you can lower your chances of falling. You can reduce your chances of falling by doing these things: 1. Begin a regular exercise program. Exercise is one of the most important ways to reduce your chances of falling. It makes you stronger and helps you feel better. Exercises that improve balance and coordination (like Tai Chi) are the most helpful. Lack of exercise leads to weakness and increases your chances of falling. Ask your doctor or health care worker about the best type of exercise program for you. 2. Make your home safer. About half of all falls happen at home. To make your home safer:
3. Have your health care provider review your medicines. Have your doctor or pharmacist look at all the medicines you take (including ones that don’t need prescriptions such as cold medicines). As you get older, the way some medicines work in your body can change. Some medicines, or combinations of medicines, can make you drowsy or light-headed which can lead to a fall. 4. Have your vision checked. Have your eyes checked by an eye doctor. You may be wearing the wrong glasses or have a condition such as glaucoma or cataracts that limits your vision. Poor vision can increase your chances of falling. For more information about fall prevention, contact Serve Link Home Care at (660) 359-4218 or visit the National Center for Injury Prevention and Control at www.cdc.gov/ncipc/.
from the Centers for Disease Control
Check Your Tetanus Booster Before Summer BeginsIf you are involved in summer outdoor activities, it may be time to get a tetanus booster. Tetanus, or lockjaw, is a disease of the nervous system caused by bacteria. Bacteria may enter your system from a break in the skin. Although tetanus is rare, it is a serious illness that results in death in 11% of reported cases. Outdoor activities, such as gardening, camping, or yard work, that involve using sharp tools and getting dirty may make you more susceptible to the small injuries that can introduce tetanus into your system. Regardless of whether you enjoy outdoor or indoor activities, adults should get a tetanus booster every ten years. This immunization is offered free at the Grundy County Health Department, for more information call 359-4196.
Tips For Controlling AllergiesA hypersensitivity to substances eaten, inhaled or brought into contact with the skin is called an allergic reaction. The body's natural immune system directs antibodies to respond to these substances. Discovering the source of an allergy and avoiding the cause is the best treatment. When this isn't possible, antihistamines can be taken to reduce the symptoms. Common symptoms of allergies include watery eyes, sneezing, abdominal pain, diarrhea, nausea or vomiting, hives or swelling beneath the skin, nasal congestion, and headaches. Allergies can be caused by seasonal pollens, dust, mold, pets, or foods. Tips for Controlling Allergies
from Parlay International
Test Yourself On Food Safety1. Foodborne illness can be caused by:
2. The number one cause of foodborne illness in food establishments is:
3. Bacteria grow best between, also called the danger zone:
4. Perishable food should never be left out and unrefrigerated for more than:
5. Foods that are reheated shall be reheated to:
6. When do you wash your hands:
Answers 1. d; 2. a; 3. c; 4. b; 5. d; 6. e
from Food Talk
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