SAVE YOUR BACK!

Leading a healthy lifestyle is important in preventing back pain and injury. Some key practices are having good posture while sitting and standing, exercising on a regular basis, utilizing proper lifting techniques, maintaining a healthy weight, and avoiding smoking as nicotine can weaken your spine. Following these steps will help keep your spine in line and help you stay on a path to good physical fitness.


Source: American Academy of Orthopaedic Surgeons

STEPS TO FIGHT THE FLU

Did you know that the flu virus is mainly spread from coughs and sneezes? Protect your health this flu season by taking the following
steps: 1. Take time to get a flu vaccine. 2. Take everyday preventive actions, like washing your hands with soap and water and covering your nose and mouth with a tissue when you cough or sneeze. 3. Avoid touching your eyes, nose or mouth. 4. Try to avoid close contact with sick people. For more information visit: www.flu.gov.



Source: U.S. Department of Health and Human Services

BREAST CANCER HEALTH

Breast cancer, affecting one in eight women, is one of the most common cancers in women of all major racial and ethnic groups in the United States. We still don’t know the best way to prevent breast cancer, but there are several things that can help lower a person’s risk of getting the disease: stay physically active; maintain a healthy weight; avoid using hormone replacement therapy or talk to your doctor about the risks and benefits; and limit the amount of alcohol that you drink.


Source: Centers for Disease Control and Prevention

ICE FOR INJURIES

The next time you twist, pull or strain something, think twice about grabbing a heat pack. According to the American College of Sports Medicine, the best way to treat an acute injury (e.g., pulled muscles,
sprains) in the first 48 to 72 hours is with ice. An ice pack or frozen gel pack wrapped in a thin towel will help lessen the pain and reduce swelling associated with the injury. Do not apply for more than 20 minutes and wait at least 20 minutes before applying it again!



Source: American College of Sports Medicine

PREVENT SHINGLES

Shingles, also known as herpes zoster, is caused by the varicella-zoster virus, the same virus that causes chickenpox. The condition causes a painful skin rash, which can continue to be painful even after the rash is gone. Men and women who are age 60 or older are at greater risk for developing shingles. The Centers for Disease Control and Prevention recommend a single dose of shingles vaccine for adults 60 years and older. As always, talk with your doctor to decide if the vaccine is right for you.

JUST 150 MINUTES MAKES A DIFFERENCE

All healthy adults, ages 18 to 65, need at least 2 hours and 30 minutes of moderate-intensity aerobic activity every week. These types of activities include: walking (about 3.5 miles per hour), hiking, raking leaves, dancing and biking (less than 10 miles per hour). If 150 minutes each week sounds like a lot, break it up into smaller chunks. Try 10 minutes three different times a day or two bouts of 15 minutes each. Exercise for at least 10 minutes at a time and make it an addition to your basic activities of daily living.



Source: Centers for Disease Control and Prevention

PROSTATE CANCER

The death rates from prostate cancer have dropped during the past 20 years. While this is great news, it is still the most common cancer in American men. Some factors that influence a person’s risk for developing prostate cancer are: 1. Age. The average age of diagnosis in the U.S. is 69 years. 2. Race. African-Americans have a 40 percent greater chance of developing prostate cancer.3. Family history. A man has a higher risk of developing the disease if his father or brother had it.



Source: National Cancer Institute