Back To School 2013

Back to School time is fast approaching and offers an opportunity to examine family activities, food choices, and health practices to reinforce good habits and develop new behaviors. 

Use Back to School to reassess not only your family’s health, but also your own.   While making your children’s physical exam appointments, make appointments for your annual physical, PAP smear or eye exam.  When was the last time you went to the dentist?  A biannual teeth cleaning reduces cavities and risk of heart disease.  Consider using a smart phone application to store immunization and medication information for all family members.  There are many apps that are free, easy to use and secure. 

Take a look at the first aid kits in your car and home.  Are they prepared for an emergency with Band-Aids, antiseptic, and antibiotic ointment?  Don’t forget about an asthma inhaler and epi-pen. 

When you reach for medications in the car or home, you want to be sure they are current and ready to use.  Check the expiration dates of anti-fever, headache, cold & flu, and anti-diarrheal medications.   Since you finish all antibiotics prescribed, I know you don’t have any in the cabinet.  If you do, pull these or other expired prescriptions, grind pills and mix into coffee grounds before discarding in the trash.    

Assess your pantry.  Do you have staples to create quick nutritious meals?  Have a weekly meal plan to facilitate shopping and reduce food cost.  Buy in bulk, cook once, and eat all week.   Keep brown rice, whole-wheat pasta, and quinoa that combine easily with frozen vegetables without sauce to make a fast, healthy meal.  Frozen berries and fruits combine with ice and banana or kale to make a healthy smoothie for a snack or fast breakfast.  Almonds, walnuts, and pecans travel well and are loaded with protein and vitamins; a small handful stays hunger.  While at the market, read the labels with children to personalize food choices and reaffirm healthy eating habits.  

Even though summer is over for kids, returning to school comes at the warmest months of the year.  Continue to protect against sun and heat.  Wear sunscreen and reapply for afterschool sports or walks.  Have water readily available and continually hydrate while active.  Don’t wait to get thirsty to drink, for then it’s too late.  Stay in the shade when possible.  Wear a hat and mist with water.

Create opportunities to exercise as a family by adding evening walks.  For parents, remember to get in a quick workout while children are at soccer practice or in a tutoring center.  You can take a walk anywhere if you keep athletic shoes and a bottle of water in the car.

Buy a pedometer for each family member and conduct a weekly contest with a prize for the person who walks the most steps.  The goal is to walk 10,000 steps daily.  Use non-food rewards including free time, stickers, new books, song downloads, batting cage time, and others according to the age, appropriateness, and desire of the winner.

Balance outside activities and school with time to reconnect to one another with healthy face time.  Remember eating at the table technology-free builds healthy connection and a lifetime of memories.  And on the weekends, decompress without electronics to allow uninterrupted family time.   

Continue to be a shining example for your children in word, thought, and deed by modeling healthy eating habits, regular exercise, and using medicine appropriately.  Be well. 

BRCA: What you need to know

The Breast Cancer Susceptibility Gene (BRCA) is responsible for approximately 5% of breast cancer cases in America. Though the overwhelming majority of cases diagnosed are not associated with BRCA1 or BRCA2, the risk is still present.  Before you go to your doctor to request a BRCA genetic test, here a few things to know. 

Cancer is disease resulting from a gene that has gotten out of control. Genes tell the cells what to do, specifically what type of protein to create.  The Breast Cancer Susceptibility Genes (BRCA1 & BRCA2) are codes for proteins that help to maintain the stability of DNA (deoxyribonucleic acid).  BRCA1 is associated with increased risk of breast, cervical, uterine, colon, and pancreatic cancers.  BRCA2 is associated with increased risk of ovarian, pancreatic, bile duct, gallbladder, and stomach cancers. 

Men can also be affected with male breast cancer from these genes.  Additionally, BRCA1 in men is associated with increased risk of testicular cancer, and BRCA2 is associated with increased risk of prostate cancer.

Not everyone needs BRCA genetic testing.  Only people who have a strong family history for breast and ovarian cancer should be tested for BRCA.  If you have a sister, mother, or aunt who was diagnosed with breast or ovarian cancer before menopause or a brother, father or uncles who was diagnosed with breast cancer, then discuss this with your physician.  Remember an association is not a definite diagnosis, so speak with your doctor to determine risk factors prior to genetic testing.  If you do not know your family history, then it may be reasonable to have the BRCA test.

Routine breast self-exam and mammography remain the best ways to screen for breast cancer.  Make it your mission to regularly schedule your annual mammogram starting at age 40 or earlier if you have a family history; remind your sisters, friends, and family to do the same.  Though Breast Cancer Awareness Month isn’t until October, health awareness is necessary year round and can be the difference between life and death. 

Be well.

Pollen & Allergy Season

Everything is yellow: cars, sidewalks and windowsills.  The air is filled with pollen as trees, grass and flowers bloom in abundance.  Spring marks nature’s awakening and allergy season is in full force. But  common symptoms can be easily alleviated through a few easy tips. 

Pollen particles are breathed into the nose and mouth causing irritation.  The ears, nose, and throat are all connected, and it is not unusual to have an itch in your ear, tickle in your throat, and a sneeze in your nose.  These can also be accompanied by headache, fatigue, and nasal congestion.

To lessen the impact on your health, try to follow these tips:

—Avoid touching your eyes, for whatever is on your hands could bother your eyes, which can add to nasal issues, too.

—Watch the pollen count just as you keep an eye on the weather report.  When the pollen count is high, avoid outdoor exercise. People who suffer from asthma and chronic obstructive pulmonary disease (COPD/emphysema) can be particularly susceptible to changes in the pollen count.   Save the grass cutting for another day and pray for a good rain to wash away some of the pollen.

—With the switch from furnace to air-conditioner as winter turns to spring, change the filters so when cool air is forced through your home, you are not aerosolizing pollen, dander, mold, and other allergens.

—Keep the windows closed even though spring’s warmth is inviting.  You want to keep as much pollen out of the house as possible, for once it’s in, it’s nearly impossible to get out.  Vacuum your carpets more frequently with a HEPA filter vacuum cleaner to remove as much pollen from your living space. Clean your garage, carport and/or the entrances to your home to further keep pollen outside.

—Keep the top up on the convertible, as well as the sunroof and windows closed to keep from taking pollen into your eyes, nose, and lungs at 65 mph.

—A few drops of eucalyptus oil in the shower can help clear the sinuses.

—A cool cloth over the eyes can calm irritation.

—Acupuncture has been shown to improve allergy symptoms.

Dr. Morris

—If irritation persists, especially during recurring seasons, consider allergy shots.  These inject a tiny amount of offending allergen to familiarize your body so it creates its own antigen.

—Neti Pots are very popular to rinse the sinuses with soothing salt water; however, there have been some cases of serious infection associated with them.  Keep the Neti Pot clean as directed. Do not use tap water for the Neti Pot treatment; instead use distilled water or previously boiled water to prevent amebiasis, which can infect the brain, causing meningitis.   An alternative is to use a squeeze-bulb nasal saline spray purchased from a pharmacy for nasal irrigation.

—The jury is out on the effectiveness of honey for control of seasonal allergies.  Remember, people with food allergies and children under 12 months should not eat honey.  Talk to your doctor prior to beginning any healthcare regime.

With care and a fresh box of tissues, you can breathe easily through allergy season.

Be well.

Red is the Color

February is red – the Chinese Lunar New Year, Valentine’s Day, and Heart Health Month.  Red is the color of luck, valentines, and the heart.  So, February is a perfect time to increase awareness about coronary artery (heart) disease.

Heart disease is the #1 cause of death for both women and men in America.  Every year almost one million Americans have heart attacks.  About 600,000 Americans die from heart disease annually.  In fact, more Southerners die of heart disease compared to those who live in Western states. 

Without blood and breath there is no life, the heart needs a blood supply for nutrients to pump oxygen containing-blood throughout the body. Coronary artery disease occurs when the arteries feeding the heart become clogged.  This condition causes stroke, heart failure, and heart attacks. Risk for heart disease increases as we age. 

Know your risk for heart disease! 

1. Do you smoke?

2. Do you have high blood pressure?

3. Are you overweight?

4. Do you have diabetes?

5. Did your mother or father die of a heart attack before the age of 50?

6. Is your cholesterol high?

7. Are you sedentary?

If you answered yes to anyone to those questions, then you are at increased risk of heart disease and/or having a stroke or hear attack.  Talk to your doctor about reducing your risk.  Stop smoking. Cigarette smoke contains tar and materials, which cause stickiness in blood vessels supplying the heart.  Imagine a sink pipe with loads and loads of grit inside, consequently less and less “stuff” gets through the pipe. 

Oftentimes high blood pressure doesn’t have symptoms, yet it causes life-threatening damage.  By losing as little as 10% of bodyweight can reduce blood pressure and risk of heart disease.  It’s very important not to ignore diabetes if diagnosed, for it can result in blindness and kidney failure in addition to increasing risk of heart attacks. 

I know we all are tired of hearing about eating right and exercising; however it really does work. Have your cholesterol checked annually if female over the age of 45 and if male, over the age 35. Incorporating more grains in your diet can help to lower your cholesterol.  Move more.   

The Million Hearts initiative is a national charge to prevent 1 million deaths from heart attack and stroke in the next 5 years. It’s as easy as ABCS – aspirin therapy when appropriate, blood pressure control, cholesterol control, and smoking cessation.

Honor the contributions of African-American physicians this Black History Month by knowing and reducing your risk for coronary artery disease. Leaders in the field of heart health were: the first African-American cardiologist, Dr. Daniel Hale; the hematologist & developer of modern blood banking techniques,Dr. Charles Drew; and the first African-American woman to perform heart surgery, Dr. Myra Logan.    

Let’s fight heart disease to create a healthier tomorrow!  Be well.

WInter Travel Health Tips

We are in the dead of winter and, thankfully, the ground hog has forecasted an early spring.  In the meantime, how do we travel in the winter weather with our health intact? Here are a few winter travel health tips.

Before you leave home

Going away is no reason to not take your medications, without which you could potentially end-up in a hospital far from home.  Invest in a daily-labeled pillbox for medications.  Or take prescription bottles in a carry-on, in case your luggage gets lost.   Talk to your doctor about insulin that does not require refrigeration.  Oftentimes, needle boxes are present in airport bathrooms for proper disposal.  Carry contact information for both your pharmacy and physician.  If you will be away for an extended period, make certain you have enough medications.  Your bathroom medicine cabinet will not be available, so pack remedies for heartburn, diarrhea, sleep, headache, etc.  Whatever ails you most often. 

On your way

Who doesn’t get cranky when they’re hungry?   Ward off drops in sugar level and resulting changes in attitude.  The brain requires a steady, constant supply of glucose (sugar) to preform optimally.  Reach for nuts, popcorn, and apples when travelling for quick healthy snacks.  Be prepared for interruption of normal meal times and limited food choices; pack snacks for the plane, train, and bus.

Cold and flu season is peaking now.  Wash hands or use hand sanitizer with lightly soiled hands.  Wipe doorknobs, car handles, and light switches with anti-bacterial cloths or alcohol pads.  Cough into your elbow, not hand.  Don’t travel if you have the flu.  No one wants your bugs!

Remember the crying babies on the plane?  It’s due to the increase in pressure in their ears.  If you already have a cold and must fly, your ears/nose/sinuses can be plugged. When you feel pressure - swallow or chew gum.  Talk to your doctor or pharmacists for over-the-counter remedies for decongestants prior to flying.  Airplanes are dry environments, bring hydrating eye drops, spray mist, and avoid alcohol drinking, which can cause dehydration.

When you arrive

Try to acclimate to a new time zone as quickly as possible.  Treat the new time zone, just like your home time zone.  If you eat at noon at home, eat lunch at noon in the new time zone.  Stay awake if it’s daytime when your reach your new destination.  Resist the temptation, however great, to lie down for just a little nap --  you’ll delay adjusting to the new time zone and may set yourself up for many sleepless nights. 

If you’re going to the mountains, remember there is less available oxygen at high altitudes resulting in shortness of breath.  Give your body time to acclimate to the new environment.  Gloves become critically important to protect from frostbite. Dress in layers to protect yourself from cold. Don’t forget to protect your feet from cold and water by closely examining shoes for worn-out soles and wear thick socks. Ears, noses, and cheeks require earmuffs, scarves, and hats.  Sun is especially reflective against the snow; keep sunblock and lip balm close at-hand to protect skin and lips from sun damage. 

Travel can be easy and fun with just a few steps to prepare for a healthy adventure and safe return home.  Be well.