Preventative Stretching

Benefits of Stretching

• Increase blood flow to the muscle
• Helps improve flexibility
• May improve your performance in physical activities and work
• Helps your joints move through their full range of motion
• May decrease the risk of activity-based injuries
• May improve physical performance for daily activities or athletics

How to Stretch Properly Stretching incorrectly can actually do more harm than good

• Find a safe area to stretch in 
• Warm-up before stretching
• You may hurt yourself if you stretch cold muscles
• Light walking, jogging, or biking at low intensity for five to ten minutes
• Stretch after you exercise when your muscles are warmed up
• Move the muscle slowly into position
• Focus on major muscle groups
• Calves, thighs, hips, lower back, neck, and shoulders
• Also stretch muscles and joints that you routinely use at work or play
• Hold each stretch for 30 seconds
• Stretch both sides (front and back, left and right)
• Repeat stretches three or four times
• Stretch at least 2-3 times a week
• If you don't stretch regularly, you risk losing any benefits that stretching offered

Important Stretching Tips

• Remember to breathe
• Expect to feel tension while you're stretching, not pain
• If it hurts, you've pushed too far
• Back off to the point where you don't feel any pain, then hold the stretch
• Make stretches activity specific
• Don't bounce
•  Bouncing can cause small tears in the muscle that leave scar tissue as the muscle heals
• This tightens the muscle even further making you less flexible and more prone to pain

When to Stretch

• Before and after work or exercise
• Stretch at least 2-3 times a week
• Take micro breaks (15-30 seconds periodically throughout your day to perform one or more stretches)
• Do a stretch that is opposite of what you normally do at work/throughout the day 

Know When to Exercise Caution

• If you have a chronic condition or an injury, you may need to adjust your stretching techniques
• If you already have a strained muscle, stretching it may cause further harm
• Make sure your exercise routine is appropriate for you
• Stretching won't prevent an overuse injury 
• Talk to a doctor about the best way to stretch if you have any health concerns

 

Effects of Alcohol

The Immediate Effects

• Alcohol is a central nervous system depressant which is absorbed into your bloodstream quickly.
• The absorption rate depends on the amount of food in your stomach.
• A valve at the bottom of the stomach closes to allow for digestion of food.
• A carbonated alcoholic drink, like champagne, will be absorbed faster than a non-carbonated drink.
• Alcohol is metabolized in the liver by enzymes; however, the liver can only metabolize a small amount of alcohol at a time, leaving the excess alcohol to circulate throughout the body.
• The liver can only break down alcohol at the rate of about one drink per hour.
• Alcohol is a diuretic, it acts on the kidneys to make you urinate more than you take in.
• Alcohol reduces the production of a hormone called vasopressin, which tells your kidneys to reabsorb water allowing the bladder to fill up more freely, which can lead to dehydration.
• If a person consumes alcohol at a faster rate than the liver can break it down, the blood alcohol concentration level rises.
• Older people's liver will metabolize alcohol more slowly than younger people. However, excess alcohol can do more damage to younger brains, since they are still developing.
• The effects of alcohol may appear within 10 minutes and peak at approximately 40-60 minutes. 

Caffeinated Alcoholic Beverages

• Caffeine can mask the effects of alcohol, making people think they are less intoxicated than they really are, giving a false sense or the ability to function normally.
• The caffeine in these beverages can lead to more drinking, since one of the bodies reaction to drinking without caffeine is to get sleepy and stop.
• Since caffeine and alcohol are both diuretics they can lead to serious dehydration.

Different levels lead to different effects

• 0.02 - legal driving limit in China
• 0.03 legal driving limit in most of India
• 0.04 - reduction in reaction time
• 0.05 - reduced inhibitions and legal limit in much of Europe
• 0.08 - legal driving limit in USA
• 0.10 - slurred speech
• 0.20 - euphoria and motor impairment
• 0.30 - confusion
• 0.40 - stupor
• 0.50 - coma
• 0.60 - respiratory paralysis and death

What is a standard drink in the United States? 

A standard drink is equal to 14.0 grams (0.6 ounces) of pure alcohol. Generally, this amount of pure alcohol is found in:

• 12-ounces of beer
• 8-ounces of malt liquor
• 5-ounces of wine
• 1.5-ounces or a "shot" of 80-proof distilled spirits or liquor (i.e. gin, rum, vodka, or whiskey)

Drink Responsibly

• Drink at least one glass of water for every alcoholic drink to help reduce dehydration
• Know your limit - take a cab or have a designated driver

 

Relaxation Techniques

1. Deep Breathing

• Relax your arms and shoulders
• Close your eyes. Slowly breathe in through your nose. You should feel your stomach rising.
• Exhale slowly through your mouth. Try to empty your lungs completely and let your stomach fall.
• Repeat several times until you feel calmed and relaxed. Practice daily.

2. Progressive Muscle Relaxation

• Sit or lie down.
• Begin with the muscles in your face. Frown hard for 5-10 seconds and then relax.
• Move on to your jaw. Tense and relax. Then, move on to other muscle groups until you've tensed your whole body.

3. Visualization.

• Sit or lie in a comfortable position.
• Imagine a pleasant, peaceful scene, such as a lush forest or a sandy beach. Picture yourself in this setting.
• Focus on the scene for a set amount of time. Then gradually return to your other activities.

4. Meditation

• Sit or lie in a relaxed position.
• Close your eyes. Concentrate on a calming thought, word, or object.
• If you're having trouble, try repeating a word or phrase over and over, such as "let go" or breathe.
• Gradually, you'll begin to feel more relaxed.  

Stress Management

What is stress?

• It's the body's response to a situation that's new, unpleasant, or threatening
• Too much stress or stress that lasts too long can cause or worsen health problems
• These problems include high blood pressure, fatigue, chronic pain, diabetes, anxiety, and depression

 What cause stress?

• Finances
• Family
• Work
• Daily Life

What are some signs of stress?

• Physical signs: Faster heartbeat and breathing, muscle tension, headache, and fatigue
• Emotional signs: Anxiety, anger, irritability, and depression
• Behavioral signs: Quick temper, concentration problems, isolation from others

How can you prevent stress?

•  Accept what you cannot change
• Focus on what you can change
• Be positive
• Find some pain relief - massage, stretching, etc.
• Time management (get up on time, set priorities, plan ahead, take breaks, break big jobs into small chunks, get help, say no sometimes)
• Create a healthy eating pattern
• Get enough physical activity
• Get enough sleep (7-9 hours per night)
• Limit alcohol
• Cut back on caffeine
• Get help to quit smoking
• Exercise (activities you enjoy, aerobic exercise, calming exercise)

Other tricks for relaxing:

•  Enjoy yourself
• Stay organized
• Keep anger under control
• Share your feelings
• Write about stress (keep a journal, etc.)

Sodium

How much salt should you eat?

• The average American gets about 3,400mg of sodium a day!
• The 2010 Dietary Guidelines for Americans states...
• Healthy individuals under the age of 51:
• Less than 2,300mg a day
• Age 51 or older, African American, high blood pressure, diabetes, or chronic kidney disease:
• No more than 1,500mg a day
• If you are unsure, talk to your doctor

Why do you need sodium?

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

What are the long term effects of a high sodium diet?

• Sodium starts to accumulate in your blood
• Sodium causes water retention and bloating
• Your blood volume increases
•  Your heart works harder to move more blood through your blood vessels
• Pressure increases in your arteries
• Heart disease, stroke, kidney disease, and congestive heart failure

Where does most of your sodium intake come from?

• Processed and prepared foods
• Bread (white and wheat)
• Prepared dinners like pasta
• Meat and egg dishes
• Pizza and fast foods
• Cold cuts and bacon
• Cheese
• Natural sources
• All vegetables (especially canned vegetables and some juices)
• Dairy products such as milk, meat, and shellfish
• 1 cup (237 milliliters) of low fat milk = 107mg of sodium
• In the kitchen and at the table
• One teaspoon of table salt has 2,325mg of sodium
• Many recipes call for salt
• Many people also salt their food at the table
• Condiments may also contain sodium
• One tablespoon (15 milliliters) of soy sauce = 1,000 mg of sodium

How can you tell which foods are high in sodium

• Read the Nutrition Facts Label
• Avoid foods that have more than 140mg sodium per serving
• Pay attention to the serving size!
• Look for salt or sodium-containing compounds
• Monosodium glutamate (MSG)
• Baking soda
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium nitrate or nitrite
• Sodium-free or salt-free:
• Each serving contains less than 5mg sodium
• Very low sodium:
• Each serving contains 35mg sodium or less
• Low sodium:
•  Each serving contains 140mg sodium or less
• Reduced or low sodium:
• Each serving contains at least 25% less sodium than the regular version
• Lite or light in sodium:
• Each serving contains at least 50% less sodium than the regular version
• Unsalted or no salt added:
• No salt is added during the processing of a food that normally contains salt

15 ways to cut back on salt:
Cutting back can lower your risk of high blood pressure, heart disease, and stroke!

1. Read food labels.
2. Choose foods that have less than 140mg of sodium per serving.
3. Cut back or avoid already prepared foods and fast foods.
4. Avoid high-sodium soups, sauces, condiments, and prepared mixes.
5. Take the saltshaker off the table.
6. Eat more fresh fruits and vegetables.
7. Limit cured meats such as bacon, ham, hot dogs, and deli meats.
8. Taste food before salting it. Give yourself time to get used to natural flavors.
9. Look for low-sodium recipes.
10. Choose unsalted nuts, seeds, crackers, and other snack foods.
11. Add flavor to foods using spices or herbs. Avoid blends that include salt.
12. Avoid drinks like sports drinks, vegetable juices, and milkshakes that are high in sodium.
13. Eat at home more often. Restaurant foods can be high in sodium.
14. When eating out, ask for your food to be prepared with less salt. Or choose lower sodium options such as fresh salads and items without special sauces. 
15. Be patient. Your taste buds will soon get used to less salt. Your heart will thank you!

Water

I just love water. I am not a big fan of drinking my calories, and water is by far my preferred choice of fluid nourishment. It is inexpensive, calorie free, and readily available. What more could you ask for? Well actually, there is a lot more. Here is some information on water:

Health Benefits

• Every system in your body depends on water (approximately 60% of your body weight)
• Flushes toxins out of vital organs
• Carries nutrients to your cells
• Provides a moist environment for ear, nose, and throat functions

How much do you really need?

• Replacement approach
• LOSE: Average urine output for adults is 1.5 liters (6.3 cups) per day
• LOSE: One liter of water from breathing, sweating, and bowel movements
• GAINED: Food usually accounts for 20% of your fluid intake
• NEED: Two liters of water or other beverage a day (about 8 cups)
• 8X8 Rule (not supported by scientific evidence)
• Eight 8 oz glasses of water a day (1.9 liters)
• Dietary Recommendations (Institute of Medicine)
• Men - 3 liters (13 cups) of total beverages
• Women - 2.2 liters (9 cups) of total beverages

When might you need to drink more water?

•  Exercise
• Any activity that makes you sweat
• An extra 400-600mL (1.5-2.5 cups) of water for short bouts
• Intense activity requires more fluid intake
• Environment
• Hot of humid weather can make you sweat
• Heated indoor air can also cause your skin to lose moisture
• Altitudes greater than 8,200 ft (2,500 m) cause increased urination and more rapid breathing
• Illnesses or health conditions
• Fever, vomiting, and diarrhea cause your body to lose additional fluids
• May require oral re-hydration solutions (Gatorade, Powerade, etc.)
•  Bladder infections or urinary tract stones
• Heart failure or some kidney, liver, and adrenal diseases may impair excretion of water and you may need to limit intake
• Pregnancy or breast-feeding (Institute of Medicine)
• Large amounts of fluid are used when nursing
• Pregnant women - 2.3 liters (10 cups)
• Breast-feeding - 3.1 liters (13 cups)

Dehydration

• A condition that occurs when you don't have enough water in your body
• Prevents normal bodily functions
• Dry, sticky mouth
• Sleepiness or tiredness
• Thirst
• Decreased urine output
• Few or no tears when crying
• Dry skin
• Headache
• Constipation
• Dizziness or lightheadedness
• Severe dehydration is a medical emergency!
• Extreme thirst
• Irritability and confusion
• Very dry mouth, skin, and mucous membranes
• Lack of sweating
• Little or no urination - any urine that is produced will be dark yellow or amber
• Sunken eyes
• Shriveled and dry skin that doesn't "bounce back" when pinched into a fold
• In infants, sunken fontanels - the soft spots on the top of a baby's head
• Low blood pressure
• Rapid heartbeat and/or rapid breathing
• Fever

Staying safely hydrated

• Do not use thirst alone as a guide for when to drink
• At that point, you may already be dehydrated
• As you age, your body is less able to sense dehydration
• Excessive thirst and increased urination can be signs of a more serious condition
• Clean and replace water bottles often

How to drink more

• Drink a glass of water with each meal and between each meal
• Hydrate before, during, and after exercise
• Flavor your water

Can you drink too much?

• Hyponatremia
• It is very uncommon, but possible
• When your kidneys are unable to excrete the excess water
• Low electrolyte and sodium levels in the blood
• Symptoms: Nausea and vomiting, headache, confusion, loss of energy, fatigue, restlessness and irritability, muscle weakness, spasms or cramps, seizures, unconsciousness and/or coma.