91.3 WHIL's Health and Wellness
Campaign 2010

 91.3 WHIL is joining with local businesses to create more awareness of one of our area's growing concerns:

Health and Wellness

91.3 WHIL's Health and Wellness Partners in this initiative are:

Virginia's Health Foods...offering organic groceries, supplements, and household products for a healthy lifestyle.

 Megginson Therapies...providing physical therapy and massage therapy.

Via Health, Fitness & Enrichment Center…helping adults stay active

2) To Improve Physical Fitness….Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.

3) To Improve Physical Fitness….Every time you stop at a traffic light tighten your thighs and posterior muscles and release as many times as you can. This will firm leg and buttock muscles and improve blood flow

4) To Improve Physical Fitness….Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.

5) To Improve Stress Control….It's OK to cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly. Also…twice a day, breathe deeply for three to five minutes

6) To Improve Sleep….Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.

7) To Improve Sleep….Try a new pillow. Studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.

8) To Improve Sleep….Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.

9) Small Changes Can Make a Big Difference
Did you know that apples are more effective at waking you up in the morning than caffeine or that you actually burn more calories when you sleep than when you watch TV? Did you know that laughter can improve your mood, reduce stress, help fight infection, and reduce pain?

10) Drinking one cup of coffee a day was found to reduce the risk of alcoholic cirrhosis by 30%; one to three cups by 40%; and four or more cups by 80%. There was also a small reduction in other forms of cirrhosis - not associated with alcohol - in coffee drinkers.

11) Massage is for everyone and needs to be looked at as a health benefit and not a luxury. Almost anyone can benefit from massage, athlete or not.    Commonly known benefits include relaxation, improved circulation, relief of muscle tension and improved flexibility;

12) Massage can benefit the ordinary person as well as the athlete. Muscles tend not to be as sore and stiff; it helps in injury recovery time, and reduces the anxiety of competition. Massage can help improve performance, increase endurance, and lower fatigue levels.

13) There are many styles of massage so shop around and find the one that is best for you. Styles to look for that are good for people involved with an exercise program are Swedish, Deep Tissue, Shiatsu (shee-AHT-soo) and Sports massage. Each is very different. A good massage therapist may use many different styles and gear the massage toward your needs.

14) The two most damaging things you can do to your skin are getting direct sunlight on it and breathing tobacco smoke. The ultra-violet radiation of direct sunlight destroys and scars skin cells. It makes them lose their elasticity. Wear a sunscreen! Smoking causes vasoconstriction, which means you starve your skin of nutrient-bearing blood.

15) Most people are dehydrated. This is hard on your kidneys, and can lead to painful stones or infection. Plus, it causes your skin to lose flexibility. Alcohol dries the skin, so keep it off your skin and out of your diet for maximum skin protection.

16) Consider developing a skin care program. A skin care program is the combination of skin care products and a routine that will most benefit your skin. You first need to consider your diet and type of lifestyle, since these two factors play an important role in the health of your skin.

16) Ladies need to give some thought to the type of makeup they use. And be sure to clean your makeup accessories regularly. Things such as cosmetic brushes get dirty, can carry bacteria and germs and may cause skin irritations and breaking out. Clean them at least once a month.

17) Prevent your skin from absorbing environmental pollutants with a good moisturizer that also acts as a skin barrier. Check the labels for those with added Vitamin A, C and E, which help block the penetration of pollutants.

18) A good exercise program, consisting of both weights and aerobics will activate and rejuvenate the skin, while improving blood flow. Also, body sweat triggers production of sebum, which is the skin's own natural moisturizer.

19) Stress can affect your overall health as well as your complexion Skin conditions such as acne appear on many people who are stressed out, and chronic skin conditions tend to worsen. Set aside quiet time and be sure to get enough sleep.

20) Stress can adversely affect your health. Look for things that cause you stress and start eliminating them one at a time. Many of those things are not essential. You'll be surprised at how much stress relief this provides.

21) To Relieve Low Back Pain anti-inflammatory medications can help decrease swelling and inflammation in the spine. Apply ice or heat to your back. Stop all strenuous activities.  Relieve the pressure on the sciatic ( sy-ATTIC) nerve with correct postures.. Do low back exercises. And see your doctor if the pain persists or goes into the leg.

22) To help kick the smoking habit Cold turkey is typically the most effective way to be free from the tobacco addiction. Start working out. Running, aerobics, or high-intensity weight lifting all boost a smoker's will to quit smoking. Spend more time in non-smoking activities, with non-smokers. This will reduce the amount of "reinforcement" from those who have the addiction.

23) To help kick the smoking habit make it a rule that nobody can smoke in your home or your car.  Volunteer as an orderly at the local hospital, for 3 months. Ask to be assigned an area dedicated to smoking-related illnesses. This will definitely boost your motivation. Visit your library and check out a "quit smoking" book, tape, or video every other week. The continual reinforcement and good ideas will help you win.

24) Elevated blood pressure is harmful to the body because it causes the heart to work harder than normal, leaving both the heart and arteries more prone to injury. High blood pressure also increases the risk of heart attack, stroke, damage to the eyes, kidney failure, atherosclerosis and congestive heart failure. High blood pressure combined with other risks, such as obesity, smoking, high blood cholesterol or diabetes greatly increases the risk for heart attack or stroke.

25) When high blood pressure persists without treatment, the heart must work harder to pump enough blood and oxygen to the body's organs and tissues. When the heart is over-worked for extended periods of time, it tends to enlarge and weaken. Arteries also suffer from elevated blood pressure, becoming scarred, hardened and less elastic over time.

26)High blood pressure is often termed the Silent Killer because it usually has no symptoms. Many people have high blood pressure for many years without knowing about it. The only way to find out if your blood pressure is elevated is to have your blood pressure checked.

27) Blood pressure is the result of the heart pumping blood into the arteries. The lower number, or diastolic (dy-us-TAH-lic)pressure, is the pressure exerted when the heart is at rest between beats. An optimal reading of 120 over 80 would mean that your systolic  (sis-TAH-lic) pressure is 122 mm Hg (or millimeters of mercury) and your diastolic pressure is 80.

28) Blood pressure is the result of the heart pumping blood into arteries, and the force of the arteries as they resist blood flow. High blood pressure ,or hypertension,  is defined as an adult having a systolic  (sis-TAH-lic)pressure of 140  or higher and a diastolic pressure of 90 or higher.

29) The cause of high blood pressure is largely unknown, although there are certain risk factors that increase an individual's chance for developing high blood pressure including Heredity… Race (African Americans are more likely to develop high blood pressure) …and Gender (men have a greater chance of developing high blood pressure than women until age 55.

30) The cause of high blood pressure is largely unknown, although there are certain risk factors that increase an individual's chance for developing high blood pressure including Sodium sensitivity… Obesity …Heavy alcohol consumption and a Sedentary lifestyle.

31) If you have high blood pressure, there is a lot you can do to reduce it. You and your doctor can determine a low-fat, low-salt diet, losing weight, quitting smoking, reducing alcohol intake, and getting more exercise, and medications With effective monitoring and treatment, you can reduce your risk of stroke, heart failure and heart attack.

32) To keep from spreading germs practice good hand hygiene. Wash your hands often with soap and water, especially after coughing or sneezing. Alcohol-based hand cleaners are also effective. Practice respiratory etiquette. The main way flu spreads is from person to person in droplets produced by coughs and sneezes. Cover your mouth and nose with a tissue

33) From age 30 onwards everyone starts to lose substance from their bones , which can eventually develop into osteoporosis, when they become fragile and more likely to break.. Women are four times more likely than men to develop the condition and about 30 per cent of women over 50 develop osteoporosis. There is no cure but the disease can be treated prevented .

34) If osteoporosis  (awss-tee-oh-po-ROH-sis) is not prevented or treated it can progress painlessly until a bone breaks, typically in the hip, spine or wrist .Factors that increase the likelihood of developing osteoporosis include being a female, having a thin frame, advanced age, family history ,low-calcium diet, and an inactive lifestyle.

35) Bones act like scaffolding, providing structural support for muscles, protecting organs and storing calcium essential for bone strength. Bones are constantly changing, they heal after injury and are affected by diet and exercise. To determine if you have osteoporosis, or may be at risk of developing it, consult your family doctor.

36) A Bone Mass Measurement is a painless, non-invasive and safe test to tell if you have osteoporosis. (awss-tee-oh-po-ROH-sis) The good news is that osteoporosis is largely preventable by taking four steps. Eat a balanced diet rich in calcium and vitamin D; Do weight-bearing exercises; Adopt a healthy lifestyle; and take special medications when appropriate.

37) Inadequate calcium intake contributes to the development of osteoporosis, and many girls and women consume less calcium than recommended to maintain healthy bones. Depending on age, an appropriate calcium intake is between 1,000 and 1,300 mg a day. You can increase dietary calcium by eating calcium-rich foods such as milk, cheese, broccoli, 

38) Unlike mechanical machines that wear out with use, our bodies get stronger the more they are used, within reason. Two types of exercise are important for building bone density - weight-bearing and resistance exercises.
In weight-bearing exercise your muscles and bones work against gravity, …like jogging, walking, and climbing stairs
Resistance exercises are weight-lifting exercises.

39) While there are many non medicinal steps you can take for the prevention and management of osteoporosis Hormone replacement therapy…or HRT… has proved useful for post-menopausal women. Some women experience side-effects and the HRT approach should be carefully discussed with a medical specialist.
 
40) The proper amount of sleep is important to well being. Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day.

41) To promote better sleeping habits, don't eat or drink a lot before bedtime. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom. Don't eat spicy or fatty foods. They cause heartburn. and avoid midnight snacks. If you get the munchies, eat something that triggers serotonin, which makes you sleepy.

42) To promote better sleep habits, avoid caffeine and nicotine. They are addictive stimulants and keep you awake. Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up.

43) To promote better sleep habits, Exercise. The best time is in the afternoon. Physical activity enhances the deep, refreshing stage of sleep. Also…Sleep only at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute power naps.

44) To promote better sleep habits…Keep it quiet. Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control, such as a busy street. Double-pane windows and heavy curtains also muffle outside noise.

45) Taking a hot shower or bath before bed helps bring on sleep because it relaxes tense muscles. Don't rely on sleeping pills. Check with your doctor before using any sleep medication to make sure they won't interact with other medications or with an existing medical condition.
Use the lowest dosage and never mix alcohol and sleeping pills.
 
46) Americans get an estimated 1 billion colds per year —Everything from your hormones to your heart affects how well you fight infections and disease. To have a healthy immune system you must have a healthy circulatory system That's how nutrients get to the bone marrow where immune cells are made,"The short list for killer immunity is stress control, plenty of sleep, physical activity and balanced nutrition. You'll see an immediate effect on your immune system,"

47) A healthy diet and weight, regular exercise and never smoking are together associated with an 80 percent risk reduction in developing heart disease, cancer and diabetes. To have a healthy immune system you must have a healthy circulatory system That's how nutrients get to the bone marrow where immune cells are made,"
A strong immune system determines your susceptibility to illness, how long you'll live and how well you will age. It's your own personal 'fountain of youth'.

48) Flexibility is not about trying to contort yourself into a pretzel. It's about good health — Joints that have a fuller range of motion are healthier joints.
Decreasing flexibility is partially the result of normal aging: Your connective tissue and collagen lose water content and get stiffer and weaker, which limits what your joints can do,
With some lifestyle changes and stretching, you can really improve flexibility — at any age.

49) Decreasing flexibility is partially the result of normal aging: Your connective tissue and collagen lose water content and get stiffer and weaker, which limits what your joints can do,
Increasing your flexibility can make you feel younger and more energized, improve your posture, help reduce the risk for injury and — when combined with a cardiovascular and strength-training regimen — help you get in shape

50)  Your muscles have a built-in mechanism to protect you from injury called the stretch reflex. It acts sort of like a seat belt — restraining your joint from moving too far when it's not supposed to (like if you're falling). It takes at least eight seconds of holding a stretch for your joint to drop the stretch reflex and relax.
With some lifestyle changes and stretching, you can really improve flexibility — at any age especially when combined with a cardiovascular and strength-training regimen

51) Your heart is part of a larger system Running through this system is a single cell layer called the endothelium; (en-dough THEE-lee-um)keeping this layer as free as possible from inflammation and plaque buildup is critical to your heart health; it helps to prevent coronary artery disease, heart attack and stroke.
To keep your endothelium and entire cardiovascular system in optimal condition, first and foremost, don't smoke , Follow a diet low in saturated fat and rich in fruits, vegetables, legumes and heart-healthy fats; managing stress; and engaging in regular exercise.

52) The epidermis  (ep-ih-DUR-miss) …the uppermost layer of the skin… the dermis (DUR -miss)…the middle layer and the subcutaneous  (sub-cue-TAY-nee-us) tissue… the innermost layer, make up the largest, most visible organ in our body. Yes, the skin is an organ.!!!. It keeps us healthy, covering and protecting everything within us. It defends us against the elements, blocks bacteria from getting into our bodies and keeps our internal temperature at a normal 98.6 degrees.

53) The skin is the only organ that can regenerate itself.
Every second, deep at the bottom of the epidermis, (ep-ih-DUR-miss)
new skin cells are forming. Once they're ready, they move toward the
top of the epidermis and take the place of the old cells that die
and flake off. Better skin is all about getting healthier skin.
Your food choices, your skin care and even the way you
think about aging are very important to healthy skin care.

Mind - Body - Spiritual
53) The body and mind are interconnected and emotions play a big part in determining one's health status. Stress and its negative effect on the immune system remains the major challenge to good health. Recent studies show 70 to 80% of all physician visits are stress related; Chronic stress depletes the body's resources and ability to adapt. Over a long period coping functions are compromised and illness results.

54) A comprehensive approach to maintaining good health includes increasing self-responsibility for wellness, healthy lifestyle choices, health-promoting diet and a positive mental attitude. The concept of "Don't Worry. Be Happy," is not new. By the end of the 1970's several studies had shown that negative emotions suppress immune function and that meditative states enhance immune system function in the face of serious, life-threatening disease.

55) Research at the Institute of HeartMath (IHM) shows negative emotions of anger, frustration and fear cause disorder in the autonomic nervous system (ANS) and positive emotions of care, appreciation and love create harmony in the ANS, increase the efficiency of the heart and boost the immune system, relieve stress and break through into greater levels of personal balance, creativity and intuitive insight.

56) Today the heart is recognized as a symbol for love and compassion, through the ages it has been known as the "seat of compassion, joy and love". Researchers believe that WHEN WE LOVE:
• The stress response in our bodies is reversed within seconds.
• The electromagnetic energy generated by the heart(about 2.5 watts of power) changes from a state of chaos into an ordered, harmonic pattern of waves.
• Many systems in our bodies that were operating independently of each other begin to function together in a state of order and harmony called entrainment.

57) When a stream approaches a series of rocks, it has no preconceived plans for passing them. It does not see the rocks as opponents or as threats to its own existence. The very fluid nature of water tells it how to rightly meet everything in its path. Let this natural wisdom work for you. Meet everything with a free and flexible mind, which is not tied to past experiences. You will then meet all events without alarm, with quiet progress.
 
58) You can't have spiritual wellness without physical, emotional, environmental, social, and intellectual wellness too. Whether or not you subscribe to any particular religious group, think about how you see and make sense of the world and events that happen. Listen to your inner voice, paying attention to your feelings, emotions, and thoughts. Your inner voice will often help you find your direction, but you need to stop and listen. We have a choice about how we can feel about whatever is going on in our life.

59) It's important to maintain the health of your soul as well as your body…. like finding inner serenity and tranquility. Different people have different ways of centering themselves in a calm place – meditation, prayer, recreation, gardening, exercise or solitude. Find what works for you and then make sure you find the time to pursue it.

60) We all have little lapses in memory like leaving the keys in the door, forgetting someone's name or missing an appointment. Most times it's due to too much going on in our brain. We have too much on our mind or are stressed out.. Research shows that brainpower can increase with mental activities in older people. No matter what your age, exercising your brain may make the difference between using it and losing it.

61) Aging does not mean automatically losing mental capacity. The National Institute of Aging has conducted a series of tests that prove most dramatic memory decline occurs around age 70, if it occurs at all. Even though memory may fade with time, thinking ability remains strong. Vocabulary and reasoning skills often improve with age.

62) Mental activities such as doing crossword puzzles, playing word games or cards strengthens the synapses between brain cells in memory transmission areas. Physical exercise can increase mental abilities 20% to 30 %, according to recent studies. Journal writing and working with your hands to build or create can help as well.
 
63)  It's hard to argue with the health benefits of a diet rich in vegetables and fruits: lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check. Most people should aim for at least nine servings, or 4½ cups, of vegetables and fruits a day. Go for a variety of kinds and colors of produce, to give your body the mix of nutrients it needs.
 
64) Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. If need be, think 'move' in small increments of time. Of course, longer, more intense work outs are great when you're up to it!

65) Meditation, by relaxing the body and calming the mind, has a host of medical and psychological benefits. Among these are improved heart health, mental health, and cognitive abilities. Meditation has also been shown to boost the immune system and slow the aging process. There are a variety of meditation techniques that will help you realize a more balanced and satisfying life. The key is to make it a regular part of your life.
 
66) Five K charity walks are a good way to help your own health and a good cause. If you're not much of an exerciser, start an easy training program a month in advance to keep from feeling sore after the big day. Walk three days a week for about 30 minutes or in two 15 minute segments. To intensify your prep, do an additional 45 minute walk each weekend before the race. Gentle stretching after your walks is also recommended.

67) Your oral health is connected to many other health conditions beyond your mouth. Sometimes the first sign of a disease shows up in your mouth, such as osteoporosis and diabetes. In other cases, infections in your mouth, such as gum disease, can cause problems in other areas of your body by giving bacteria a port of entry into your bloodstream. Diabetics and heart patients are at particular risk in this regard. So be sure to brush, floss, and see your dentist twice a year.
 
68) Studies have found that bystanders are often hesitant to assist with CPR because of concerns about correct technique or putting their mouths on someone else's. Actually, the mouth-to-mouth step in CPR isn't necessary in most cases. It's more important just to keep blood circulating with chest compressions. Believe it or not, humming the tune Staying Alive while administering CPR will keep you close to the recommended rhythm of 100 beats per minute.