Archive for March, 2014
With winter coming to an end, it’s time to starting moving again. During this winter, it was easier than ever to stay inside due to the extreme low temperatures and snow.
Now that it’s starting to get warmer, let’s talk about becoming active or staying active. There are two main types of exercise that we will discuss: muscle strengthening and aerobic activity.
Muscle strengthening exercises are activities that help strengthen muscle. There are many different types of exercises to help build muscle–these include lifting weights, exercising with resistance bands, exercises that use your own body weight (pull-ups, push-ups, sit-ups, etc.), and yoga. Strength training should be done at least twice a week involving all major muscle groups (legs, back, chest, arms, etc.). There is no suggested length of time to perform these exercises twice weekly.
Aerobic activity or “cardio” gets you breathing harder and your heart beating faster. There are many different exercises that you can do that are considered aerobic activity. Walking, running, swimming, biking, and tennis are just a few options. The recommended amount of cardio each week depends on the intensity level or how hard you are working during the activity. Moderate activity (brisk walking) should be performed for 150 minutes/week (5-30 minute periods) and vigorous activity (running/jogging) 75 minutes/week.
Starting slow and increasing your exercise level is very important. For example, it is perfectly okay to start with 10 minutes of walking a few times a week.
The 20% boost program is marketed as a realistic way to get to 10,000 steps/day, the amount of steps recommended by the Surgeon General. The boost program suggests starting by purchasing a pedometer to keep track of how many steps you take in a day. During the first week, do not change your routine, but wear your pedometer to get an idea of how many steps you are already taking. Add up your steps for the week and divide that by 7 to get an average of how many steps you took per day that week. Now take that number and multiply it by 1.2 to tell you how to increase the number of steps you take by 20%.
For example, if I add all my steps for week one and it equals 7000 steps, I then divide this number by 7 to equal 1000 steps. This means I averaged 1000 steps per day that week. I then multiply 1000 by 1.2 to increase my total steps by 20% and my new goal is 1200 steps per day for the following week. Do this each week until you reach your goal. This is a safe way to increase your aerobic activity without trying too much too quickly. It can be hard to get back into exercise mode, but starting small and building up to desired levels is a good way to get back into action.
What is Colorectal Cancer?
Colorectal cancer is cancer that originates in the colon or rectum. Most cases begin by abnormal growths known as polyps. A polyp is a growth that starts in the inner lining of the colon or rectum and grows towards the center. Removing these potentially cancerous polyps can prevent cancer.
What puts you at greater risk to develop Colon Cancer?
Lifestyle is very important with preventing/managing all types of health conditions, colon cancer included. Eating a well-balanced diet with fruits and vegetables, controlling portion sizes of red meats, and limiting alcohol all go a long way in reducing your colorectal cancer risk.
A healthy lifestyle also includes exercise. Lack of exercise or being overweight/obese increases your risk of colon cancer. So get out and get moving.
Unfortunately, there are a few things that you cannot control. Aging (not all, but most cases of colon cancer develop after the age of 50), family history (someone in your family having colon cancer), and previous colon cancer puts you at a higher risk of developing colon cancer.
What are some symptoms?
Early on, patients may not experience any symptoms, but a few symptoms include fatigue, blood in stool, bloating, and change in bowel habits (increased gas).
How is colon cancer staged?
Localized-cancer is localized to the colon (diagnosed early on).
Regional-cancer has spread to a nearby organ (diagnosed somewhat early).
Metastatic-cancer has spread to lymph nodes or distant organs (diagnosed later on).
5-year survival rates: Localized 90%, regional 70%, metastatic 13%.
This means that 90% of patients diagnosed with localized colon cancer will live five years. Sadly, only 13% of patients diagnosed with metastatic colon cancer will live five years. SCREENING IS THE KEY!
Is it preventable?
YES!!! Colon cancer is one of the most preventable types of cancer.
Has your doctor mentioned the dreaded colonoscopy? Is it time?
Please do it. I know the prep and procedure are no fun but a colonoscopy can really save your life. Normally, a regular colonoscopy check begins at age 50 and is repeated every 10 years if the results are negative.
On April 4 at 7 pm, Memorial Hospital will be hosting a program called, “Women at the Heart of It All.” The event will be held at Bunsold Middle School, 14198 State Route 4, in Marysville.
This event is perfect for a special girls’ night out with friends, family, sisters, and moms and daughters. Tickets are $18 each or $15 for those 65 and older. Doors open at 5:30 pm with heavy hors d’oeuvres being served from 5:30 until the program starts at 7.
Additionally, there will be a “Shoe-ology” program combining foot health and footwear fashion. Macy’s will feature their newest shoe apparel and physicians and clinical team members will provide information about medical issues related to the feet, joints, and legs. There will also be door prizes, gift bags, and product samples.
There are approximately 500 tickets available for this fun event, so don’t wait. Buy yours now and get a couple for your best girlfriends, too. Tickets can be purchased through Memorial Hospital’s Development Office by calling (937) 578-2316.
For more information, visit the Memorial Hospital Events page HERE.
Every year on March 17, the Irish and the Irish-at-heart observe St. Patrick’s Day.
Originally, St. Patrick’s Day began as a religious feast day to commemorate the patron saint of Ireland, St Patrick, and the arrival of Christianity in Ireland.
Celebrations today are a bit more secular and normally include parades, dancing, traditional Irish dishes, and lots of green. Lent restrictions on food and alcohol consumption are lifted for the day, which has fed the holiday’s tradition of excessive food and drink.
Having a few drinks, or more than a few, has become common for many folks celebrating this holiday. While we do not encourage drinking in excess, to help people understand the facts on alcohol use and health, we’d like to recommend an alcohol fact sheet created by the Centers for Disease Control (click the link at the bottom of the posting to read the CDC’s fact sheet on alcohol).
In the U.S., the standard drink contains 0.6 ounces of pure alcohol. This amount is generally found in:
- 12-ounces of regular beer or wine cooler
- 8-ounces of malt liquor
- 5-ounces of wine
- 1.5-ounces of 80-proof distilled spirits or liquor (e.g., gin, rum, vodka, whiskey)
St. Patrick’s Day is a day when people let loose and have a good time. To stick with the recent tradition associated with St. Patrick’s Day, it may be easy to have alcohol in excess, but please be safe any time you are consuming alcoholic beverages.
Binge drinking is defined as four or more drinks during a single occasion for women or five or more drinks during a single occasion for men. Binge drinking is the most common form of excessive alcohol consumption.
Tips to cure/prevent a hangover
Hydration is key.
Alcohol is a diuretic, and can cause dehydration. Drinking a glass of water with each alcoholic drink or drinking 16-20 ounces of water before bed can help prevent a hangover.
The meal before a big day/night of drinking is more important than the meal the next day. Food helps slow the absorption of alcohol. The longer it takes alcohol to reach the blood stream, the longer it takes to become intoxicated.
If you are still feeling the effects of your drinking the next day, try rehydrating–with water. Drinking more alcohol the next day will just prolong the unavoidable and may cause your headache to be worse.
When treating a headache due to a hangover, use non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve). It is safest to avoid acetaminophen (Tylenol) due to the liver already working hard to metabolize alcohol.
Most importantly, if you are going to drink on St. Patrick’s Day, make sure you have a safe way to get home whether it’s a designated driver (DD) or a cab.
Finally, while you do not have to drink on St. Patrick’s Day to have a good time, if you do, be sensible and careful!
It is that time of year again. Time to enjoy a fish meal each Friday during Lent. Once again Saint Joseph’s Catholic Church and the local Knights of Columbus will be holding their Friday Fish Fries every Friday through April 11. The Fish Fries will be held at the Parish Activity Center (the PAC), 670 West Main Street (behind the firehouse) from 5:30-8 pm.
Meals are $8 for adults and $7 for children and seniors. You can also buy an extra piece of fish for $1 (limit of two extra pieces). Besides either fried or baked Alaskan Pollock (please request the baked fish if you would like it), the meal also includes soda or coffee, cole slaw, and fries or macaroni and cheese. Additionally, you can purchase homemade desserts for a donation that benefits the St. Martin de Porres Society.
Carry out service of the meals is also available.
So please come out this Friday, March 14, and support the Knights of Columbus. Join them each Friday (March 21, 28, April 4 and 11) for a delicious meal and lots of enjoyable socializing with neighbors, friends, and family.
For more info, visit Saint Joe’s web site HERE.
For a complete Lenten Fish Fry Guide that lists churches throughout Ohio hosting fish fries, go HERE.