BROEK'S 'AN OUNCE OF PREVENTION' BLOG

ATTACK OF THE BRAIN

The New York Times tells me that stroke is the third killer of people in America. I haven’t posted about stroke dangers, and I’d say now’s the time.

Stroke or “Brain Attack”   occurs when blood circulation to your brain stops. Brain cells can die from decreased flow of blood. There are two kinds of stroke, ischemic stroke, where blood flow stops, and hemorrahagic stroke, caused by bleeding. Ischemic stroke is most common.

What can you do to prevent a stroke? Know the warning signs and get a handle on risk factors.

 Warning signs include:

• Sudden numbness or weakness of face, arm or leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden severe headache with no known cause
• Double vision, drowsiness, and nausea or vomiting.

The warning signs might last a few minutes and then stop. You may be inclined to ignore them, but don’t. The brief attacks may be TSA’s or transient ischemic attacks and precursors to a serious condition. (This is freaking me out cause these are the signs I get with migraines.)

Risk factors include:

• High blood pressure: People with hypertension have a risk for stroke four to six times higher than the risk for those without. Eat a balanced diet, maintain a healthy weight, and exercise to reduce blood pressure. Drugs are also available. (Prescription drugs.)
• Heart disease: The second most powerful risk factor for stroke is heart disease. See your doctor about treating this condition or prescribing medication to help prevent the formation of clots.
• Smoking: Seriously…would you quit already…
• Diabetes: Treatment can delay complications that increase the risk of stroke.
• High cholesterol: Reduce it.

 The Brain Attack Coalition (aka most exciting organization title I’ve heard) has links and resources to consult for further study.

PREVENT...

You may not count this as a necessary health risk, but you will if you find yourself in front of a bear. All you have to do is search images of bear attacks and the pictures will learn you.

 First, don’t surprise a bear. Bears usually attack because they feel threatened. You probably don’t intend to do that, but in the event that you happen upon one... think of this…

•  Talk quietly and try to detour away from the bear. Loud noises are before you encounter a bear.
• Don’t run you idiot. Back away slowly. But if even that agitates the bear, stop.
• Assume a non threatening posture by turning sideways or bending at the knees to appear small.
• Don’t make direct eye contact, bears interpret that as threatening.
• Drop something (NOT FOOD) to distract the bear.
• If a bear attacks and you have bear spray, use it!
• If the bear attacks and you DON’T have bear spray, protect your chest and abdomen by falling to the ground on your stomach, or assuming a fetal position to reduce the severity of the attack. Cover the back of your neck with your hands. STAY THERE until you are sure the bear has left.
• In rare cases the bear may be attacking at night or preying on you, try to escape. Use pepper spray, rocks, branches, whatever you can to let the bear know you’re not easy prey.

 
Hopefully you aren’t one of those people who leaves food out or puts it in their car instead of bear containers. You're asking for it.

BRRR!!!

Cold weather is in full effect. Jack Frost is nipping away  and “frostbite” comes to mind. When I think of frostbite, I think of my nose and junior high. The nose is plain to understand, it’s always cold. The junior high comes to mind because of this…

I had been sledding at a friend’s house and my nose and hand skin were tingly and pale, so I decided to go inside because they were getting frostbitten. When I said this to my friends’ father he corrected me, saying I did not have frostbite. Mind, I knew my condition was not the advanced amputation inducing variety, I grew up in the mountains and snowy weather, so I’m not some rookie crying wolf. I wanted to dissent, but he was kind of a jerk anyway, and I let it pass. Turns out we were both right.

 Frostbite has three stages: Frostnip, Superficial Frostbite, and Deep Frostbite. Frostnip is feeling like your skin is pins and needles and the skin turns very white and soft. (Ahem, friends dad). Next comes Superficial Frostbite where your skin feels waxy, numb, bluish, and frozen to the touch. Finally comes Deep Frostbite, which is most serious, all tissues, blood vessels, bones, muscle, and nerves may be frozen and look burnt or charred and you won’t feel a thing. Don’t let it get this bad, remote signs of Superficial Frostbite should indicate it is medical attention time. Act quick to minimize the damage.

 In order to prevent any of this from happening take note:

• Wear multiple thin layers of clothing, these keep heat better than one bulky layer. Make sure the outer layer is water proof.
• Wear scarves, gloves, hats, and insulated boots.
• Drink plenty of water and eat regularly.
• Change out of wet clothes immediately.
• Avoid drinking alcohol and smoking cigarettes as this slows your blood circulation.
• Shivering and numbing are signs your body is losing too much heat.

 In the absence of medical attention, take the following steps:

• Cover the affected area.
• Do NOT rub the skin, it could cause further damage.
• Gently warm the area by immersing it in WARM (not hot) water. Soak until warm and red.
• Dress the area with a dry and sterile bandage.
• Ensure the affected area doesn’t freeze again. (BAD)
• Get to a doctor as soon as possible.

DON'T CHOKE

“Just as Kevin took a bite of his hot dog, his friend Peter made a goofy face and it cracked Kevin up. But it's hard to laugh and swallow food at the same time. A piece of the hot dog slipped down Kevin's throat and got stuck. He couldn't talk, he couldn't breathe - he couldn't make any sound at all...”

Yes. That’s how it goes.  I would say that’s the premise of most everyone’s choking experiment. Replace “bite”, “hot dog”,  and “throat” with “drink”,  “grape soda”, and “nose” you have the story of my childhood. Choking happens when your epiglottis doesn’t close in time to block food from entering the tracea (opening to the lungs) versus your esophagus (opening to your stomach).   

Thanks to Dr. Henry Heimlich’s 1974 discovery, there’s a solution to this choking problem. But what about preventing it? Read on…

• Be careful eating foods that are easy to choke. Those include: hot dogs, nuts, grapes, raw carrots, popcorn, and hoard or gooey candy.
• Sit down while you eat, take small bites, and don’t talk with your mouth full. Like mama said.
• Look out for the little guys and gals. Babies and toddlers often put things in their mouths (and noses) so make sure objects that are easy to choke are out of reach. Such as: deflated balloons, pen caps, beads, batteries, small toy parts, candy, and coins.
• Learn the Heimlich Manuever.
• If the Heimlich doesn’t perform CPR or have someone perform CPR or call 911 for paramedics.

 Lest you think choking is unimportant, more than 17,000 children ages 14 years or younger were treated for choking episodes in U.S. emergency departments, according to the Centers for Disease Control and Prevention (CDC), AND about 60 percent of these episodes were related to food items. Chew on that. (wa ha ha)

FIT AS A FIDDLE

Nothing says “You’re getting old.” quite like arthritis. What starts out as not being able to touch your toes and decreased flexibility becomes stiff joints and pain. Arthritis is not a curable condition, though there are preventive measures you may consider to relieve pain and possibly prevent the severity of the condition. So whether you are desk bound for most of your day or performing physical labor, keep these ideas in mind…

 Avoid keeping your joints in the same position for a long period of time. Stretch or move every 15 minutes. 

Balance periods of rest and activity throughout the day . Work at a steady moderate pace. Take stretch breaks.

Use strongest joints for the task .  Save certain tasks for stronger joints. (Like carrying objects with your hand open to distribute on your forearm.)

Understand your pain . Note activities that caused soreness and think of ways to modify action.

Move each joint through its full range of motion once a day. Keep movement slow and gentle to avoid strain.

Watch the hands.  Put less stress on your hands by avoiding motions that push your other fingers toward your little (pinky) finger, avoid making tight fists, and avoid pinching things between your thumb and fingers. (Hold jars and books palm open. Use shoulder strap versus clutch purses.)

Employ good body mechanics . This includes:

• When sitting, have your work surface two inches below your elbows. Forearms and upper legs level with the floor.
• Use wrist or arm supports while at a desk.
• When standing or sitting, don’t stoop or slouch.
• Increase the height of your chair to decrease strain when standing or sitting.
• Carry heavy object close to your chest and balance on forearms.
• Maintain good posture at all times.

 
There are a wealth of other helpful suggestions via Arthritis Foundation website. If your arthritis is persistant and painful, consult  a Pain Management Physician, Rheumatologist, or Physical Medicine and Rehabilitation Doctor  for options.

BEDDY BYE TIME

Rodgers and Hammerstein left out a vital mention in their “My Favorite Things” lyrics, namely sleeping. Sleeping is one of my favorite things- I once received a bed as a birthday present.

So it stands to reason that lack of sleep, insomnia to be specific, is a least favorite thing. It's annoying to be under the covers, all snuggly and ready to go, when foreign language phrases or a terrible pop song run through your head on a loop. Very annoying.

Insomnia may occur from disrupting circadian rhythms, and is considered to be difficulty sleeping at night, waking too early in the morning, or waking too frequently throughout the night. The characteristics of insomnia are not feeling refreshed after sleep, inability to sleep though tired, daytime drowsiness and fatigue, and anxiety around bedtime. There are numerous possible causes, most often coffee, stress, alcohol, and anxiety are to blame. But most cases of insomnia don’t have an identifiable cause.

There are a few professional medical suggestions offered by the University of Maryland Medical Center to help combat and prevent insomnia.

To prevent insomnia from happening:

• Avoid Caffeine and Nicotine (particularly after noon)
• Reduce stress with yoga, meditation, or deep relaxation
• Exercise regularly (before dinner and not too close to bedtime)
• Get regular exposure to late afternoon sun (stimulates melatonin to regulate those circadian rhythms)

 
To help treat insomnia:

• Eat carbs – A light snack of crackers or cereal before bed.
• Less fluids – Avoid before bedtime.
• No naps – Particularly in the evening.
• No television – Avoid just before bedtime.
• No time – Avoid looking at the clock to avoid further anxiety.
• Bathe – Take a hot bath too hours before bed.
• Cave like room – Keep your bedroom cool, quiet, dark, and well ventilated.
• Bedrooms are for sleeping – Avoid reading, watching television, or working in your bedroom.
• Keep consistent – Maintain regular sleeping and waking times.
• Don’t go to your room – If you can’t sleep, move to another dimly lit room if you can’t fall asleep.

 
If insomnia continues for long periods of time consider consulting a psychiatrist (you may have depression) or your physician.

TOO BAD, SO SAD

Years ago I moved to a different state. The sky would look like this for months.

<----

I hated it. Maybe grey sky suits you, and I am glad. It drove me crazy. In January and February I had an insane compulsion to get away. I would incessantly day dream about tropical islands. Moreover, I felt apathetic about anything not related to naps and food. I was commiserating with a friend and they said “Maybe you had SAD.” Reading about it, I think I did. 

Text book SAD, Seasonal Affected Disorder. SAD is caused by your circadian rhythm being off kilter, plus increased melatonin, and decreased amounts of serotonin. SAD is cyclic and usually goes away with the seasons. SAD can occur in the fall winter months as well as spring and summer months. 

Fall/Winter SAD is characterized by depression, loss of energy and interest in activities, social withdrawal, oversleeping, appetite changes, and difficulty concentrating.  Spring/Summer SAD is characterized by anxiety, insomnia, irritability, agitation, weight loss, poor appetite, and increased sex drive.

SAD isn’t considered an official psychiatric disorder, however take it SAD seriously. If you have complications like suicidal thoughts, social withdrawal, school or work problems, and substance abuse see a physician or psychiatrist to get an accurate diagnosis. 

Otherwise consider these suggestions to manage your symptoms.

Let the Sunshine in - Open the curtains or blinds in your home to let light through.
Go outside - Be outdoors on sunny days. Take walk or sit outside for a few hours.
Regular exercise - We know exercise relieves stress and anxiety by boosting all the good hormones.
Take care of you - Eat a balanced diet, sleep enough, and relax a little.
Manage Stress - Unmanaged stress can cause depression, overeating, and other unhealthy thoughts and behaviors. Honestly, put down that bottle, it isn’t going to help you.
Socialize - Connect with people you enjoy, they can offer support. But not boring people, forget them.
Take a trip - Take a trip in a sunny warm location.

Or if taking that trip is not possible, I can recommend spending some time in a sauna, or slathering on a high SPF sun block, and spending a few minutes in a tanning bed. Mind you I don’t endorse indoor tanning, I’m saying that a little bit of warmth and light for a few minutes, with sunscreen or in clothes, felt rather nice. Throw in a pina colada and you’re there in Mazatlan for a few minutes a day.

TAKE A DEEP BREATH

Ah, politics. Elections. Stress. Maybe everyone should take it down a notch. Think of your blood pressure! In light of this coming year, we thought about high blood pressure.

Once you have high blood pressure, or hypertension, there’s no turning back, it’s a lifelong disease. HOWEVER, you can control blood pressure.  Controlling your blood pressure lowers your risk of diseases such as heart attack, stroke, and kidney disease.

 The first step in lowering your blood pressure is having it checked to see where you stand (lower than 120/80 mm Hg is the most desirable)  and what you need to do from there. Often your doctor will work out a program with you or prescribe medication to help. But here are some changes you can expect to make.

•  Reducing your fat, sodium, and alcohol intake.
• Increasing or incorporating regular physical activity.
• Quitting smoking.
• Hot tubs are fine, so long as you don’t combine it with alcohol. (Maybe those two go hand in hand for you. )
• Be aware of cold and flu medications, decongestants may raise blood pressure.
• Take any blood pressure medications regularly.

 To see for yourself what you need to do,  the National Heart, Lung, and Blood Institute and American Heart Association have guides on lowering your blood pressure.

CURE FOR THE COMMON COLD

It’s two weeks into January, and your head's still clouded? And it’s not from partying or from quitting smoking or that predictable irritability of a new diet? Maybe you’re coming down with something. Maybe it’s a cold.

 As we have understood, there is no cure for the common cold (The internet says otherwise, apparently science has overlooked the dozens of natural hand washing solutions and herbal cures.)

We’ll leave the field testing up to you, but at the first signs of a cold, launch your full attack on colds before you’re stuck in bed for weeks.

 Science endorses these remedies:

 Don’t touch your mouth nose and eyes with your hands-This is how everything gets passed. Colds aren’t just  for the cold outside, but from more people indoors, all sharing their sick germs. If you must rub your eye, do so with your knuckle.

 Wash your hands- Use paper towels in cold season so you don’t pass germs and turn off faucets and lights, and close doors with paper towels. You may also consider using an antibacterial gel if you can't get to where you wash your hands.

 Use a humidifier- Also, colds aren’t caused by the cold air as much as they are the heating in your house. The heating dries the air. Get a humidifier. We don’t care which one.

Drink water- Lots of water. All the time. Okay, you can drink some other fluids too, like juice, broth, or warm lemon water. Personally, we recommend fresh ginger lime tea before bed.

Your mama’s chicken soup- Any chicken soup actually. It helps by acting as an anti inflammatory and by temporarily speeding the passage of mucus (ew) through your nose, so viruses don’t sit there.   

Here are some delightful, less scientific tips for you:   

Sneeze and cough into your elbow- If you don't have a tissue. This way you won’t go passing along the disease to others. Plus, we know you wipe your nose on your sleeve anyway.

Bust out the zinc lozenges- When you start to feel ill, get yourself some zinc lozenges. Have some food or liquids on hand if the taste is disagreeable.

Vitamin C time- Taken in high doses at the onset of a cold may help lessen the severity and length of a cold.

Echinacea- The Mayo Clinic says there’s no conclusive findings to using echinacea, but that it couldn’t hurt. 

Try a neti pot- If you’re the trendy type, give it a go.

Eat some garlic- Or take a garlic supplement. Personally, we like garlic, find a delicious recipe for roasted garlic and spread it on some warm bread or rolls. Awesome.

Boost immunity with healthy diet and regular exercise - This is prevention for if you are not ill, just like your physician always tells you.

SNUFF IT OUT

~Thank heaven, I have given up smoking again!... I feel fit.  Homicidal, but fit.  A different man.  Irritable, moody, depressed, rude, nervy, perhaps; but the lungs are fine. ~  A.P. Herbert

New Years'

is a time for making all new resolutions to break. Since researching prevention and health, the number one habit that ALL doctors recommend quitting is smoking, why not start there? 

 There are all sorts of treatments to quit smoking: patches, gums, lozenges, glucose , meditation, hypnosis, acupuncture, and drugs like Zyban and Varenicline. Try them all, okay no, don’t TRY them all, but at least research the various treatments to inform yourself about side effects and success rates.

I’d also recommend consulting online resources from Center for Disease Control and Prevention and Smoke Free as well as the American Cancer Society . And why not see your physician and consult with them about the changes you’d like to make.

 If you really need emotional appeal for quitting, send me a response and I can forward links to VERY sad anti smoking videos that relentlessly assaulted my fragile morning emotional state and made me nearly cry at work.
And if you’re a regular tough guy, see about The Five Minute Cure Video.