Health
HEALTH AND WELLNESS
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JUST A SHORT NOTE TO STATE THAT THE PURPOSE OF THIS PUBLICATION IS TO PASS PRECIOUS INFORMATION ON TO THOSE OF NEED. OCCASIONALLY, THERE WILL BE ARTICLES BY OTHER WRITERS. I MAY NOT NECESSARILY AGREE WITH THEIR VIEWPOINTS, BUT I DO RESPECT THEM. THANK YOU
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OR ANN@HOMELESSTOINDEPENDENCE.ORG
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Hello! My name is Eun-Young Kim and I am a certified group fitness instructor, pilates mat instructor and personal trainer working in Monmouth County NJ. I am also a mother of 3 young children under the age of 5 who certainly keep me busy, on my feet and inspired to live healthy and take good care of myself every day. I am so very excited about having the opportunity to provide a contribution to this inspiring organization – Homeless To Independence Inc. Each month, I will be writing about different topics within the realm of health and wellness and I certainly hope that you will find these articles informative – my aim is to provide you with some practical tips that will help keep you feel uplifted and motivated in every way!
01-30-12 Issue……
As the first snow of 2012 fell and accumulated on the street and the bare trees, my kids woke up running to me and my husband, at “way-too-early” o’clock on the Saturday morning – initially I was perhaps a little upset they had woken me up so early – but then staring at their excited, round little faces I couldn’t help but smile and think how nice it is for these little minds to truly revel in the simplest pleasures in life. And perhaps as adults, too often caught up in the daily routine and tasks, we forget to take in those little moments around us, when they could precisely be the building blocks to health and happiness (because the two go hand in hand). So, here, I am sharing with you my version of the A-Z of positive thinking and well-being:
A: Air. Take it in. Fresher the better, so get outside and fill your lungs. Deep breaths in and out.
B: Be brave – face a fear that you have – it may be fear of public speaking, of intimacy, rejection… don’t let your fear(s) stop you from accomplishing your dream. Break it down into steps and start small
C: Change – Embrace this and allow yourself to be open to it. Change up your exercise routine. Break through that training plateau.
D: Dance, wriggle, jump up and down,… or just move!
E: (Open those) Ears. Listen. To your friends, family, a stranger that just wants to tell you something that intrigued them. Actively listen. We all crave to be listened to!
F: Fun, have fun. With you kids, with your hair, with what you write on those thank you cards, whatever it may be.
G: Greens. Eat Greens – vegetable kind that is. Dark and leafy is even better
H: Hug. Give someone or yourself a hug. You will instantly lift the receiver’s spirits
I: (Be) Inspired. We all have different things and people who inspire or have inspired us. Look back on that and let the uplifting feeling of inspiration carry you through the day.
J: Jot down your thoughts. Write. It may be your journal, it may be you unleashing your creative side and writing that novel or cookbook, it may be your “to-do” list or your goals for next month. Whatever it is, put it to paper and commit to it.
K: Knowledge is power. Learn something new every day. Perhaps subscribe to a website that deals with a subject of your interest.
L: Laugh out loud. It is free medicine. With no side effects.
M: ME. Do one thing for yourself every day. Dedicate a minute, 10 minutes, an hour whatever you can to your self-care. You and the people around you will thank you for it
N: Never give up. And don’t let anyone else tell you that you should throw in the towel.
O: Oral health. Don’t neglect it. Brush well and floss. Gum disease is a silent killer.
P: Passion. Show it in the work that you do. If you can’t show it in the work that you do currently, then look for ways to create it – even if it’s just a little flicker of it.
Q: Quiet… peace…Take a moment to meditate in your own way. Gather your thoughts from the day or prepare yourself for the day ahead
R: Rest. In this society where everything is going at 100mph, we forget to take time outs as adults. We all need to recharge our batteries.
S: Stretch. Take the tension and tightness out of your body. Do it every day. If you can only do 2 mins each day and have to rotate the muscles you stretch, that’s ok.
T: Try. Whatever it may be that you wanted to – new recipe or restaurant, new class, a daring shade of nail polish, new way of organizing your closet, anything!
U: UP – Up your intake of whole grains (and that’s not the “whole grain” cheerios!). Cheap and easily accessible (brown rice anyone?!), they are filling and release energy slowly, avoiding spikes in your blood sugar. The list of health benefits are countless!
V: Volunteer. Give time – it doesn’t have to be a lot. 10 minutes, half hour, hour, whatever your circumstances allow. There are plenty of opportunities!
W: Water. Drink it. Period.
X: Xeric –means dry, lacking in moisture. Hope this is one fact you learnt today
Y: (Say) Yes. When someone asks you for help. Or even better, offer it without being asked. Just because you want to, expecting nothing in return.
Z: Zzzzz…. Need I say more? You know personally how many hours you need. Make time to get it.
Choose one or two of the above each day and incorporate it into your every day life. See how it makes you and others around you feel!
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First Aid for Seizures
First aid for seizures involves responding in ways that can keep the person safe until the seizure stops by itself. Here are a few things you can do to help someone who is having a generalized tonic-clonic (grand mal) seizure:
•Keep calm and reassure other people who may be nearby.
•Prevent injury by clearing the area around the person of anything hard or sharp.
•Ease the person to the floor and put something soft and flat, like a folded jacket, under his head.
•Remove eyeglasses and loosen ties or anything around the neck that may make breathing difficult.
•Time the seizure with your watch. If the seizure continues for longer than five minutes without signs of slowing down or if a person has trouble breathing afterwards, appears to be injured, in pain, or recovery is unusual in some way, call 911.
•Do not hold the person down or try to stop his movements.
•Contrary to popular belief, it is not true that a person having a seizure can swallow his tongue. Do not put anything in the person’s mouth. Efforts to hold the tongue down can injure the teeth or jaw.
•Turn the person gently onto one side. This will help keep the airway clear.
•Don’t attempt artificial respiration except in the unlikely event that a person does not start breathing again after the seizure has stopped.
•Stay with the person until the seizure ends naturally and he is fully awake.
•Do not offer the person water or food until fully alert
•Be friendly and reassuring as consciousness returns.
•Offer to call a taxi, friend or relative to help the person get home if he seems confused or unable to get home without help.
Here are a few things you can do to help someone who is having a seizure that appears as blank staring, loss of awareness, and/or involuntary blinking, chewing, or other facial movements.
•Stay calm and speak reassuringly.
•Guide him away from dangers.
•Block access to hazards, but don’t restrain the person.
•If he is agitated, stay a distance away, but close enough to protect him until full awareness has returned.
Consider a seizure an emergency and call 911 if any of the following occurs:
•The seizure lasts longer than five minutes without signs of slowing down or if a person has trouble breathing afterwards, appears to be in pain or recovery is unusual in some way.
•The person has another seizure soon after the first one.
•The person cannot be awakened after the seizure activity has stopped.
•The person became injured during the seizure.
•The person becomes aggressive.
•The seizure occurs in water.
•The person has a health condition like diabetes or heart disease or is pregnant.
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If you, or someone you know, wants to quit smoking, smokefree.gov can help. They have a step-by-step quit guide and other free tools to help you kick the habit. You can also talk to an expert by telephone or chat, or find a local resource.
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Bulb Planting Tips
* Go for the biggest bulbs for the best spring show.
* Do not plant your bulbs in wet areas of your garden, they prefer sunny well drained areas.
* Dig a hole or trench for several bulbs. Some people prefer simple swaths of 3s or 5s
* Experiment with living bouquets of 12 – 24 bulbs for colourful impact.
* Try tossing your bulbs in the air with finesse and planting them where they land for the “natural” look.
* Use a shovel or a trowel to get deep in the ground
* Check your package to get the correct depth for your bulbs.
* Remember to plant pointy end up.
* In my garden I add bonemeal underneath the bulb to ensure huge healthy blooms.
* Protect from squirrels with chicken wire perfectly shaped to your hole
* Cut chicken wire with wire cutters and place over bulbs.
* Tamp the soil well into the ground with your feet.
After you put away your tools and wash up, its time to put your feet up and have a hot beverage and cozily dream of your beautiful spring garden to come.
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Totally updated is the Find A Flu Shot Site at: http://www.flu.gov/
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The Affordable Care Act was passed by Congress and signed into law on March 23, 2010. Many insurance plans are now required to cover the full cost of preventive services, like medical screenings and vaccines.
The link is: http://healthfinder.gov/prevention/ACA-crosswalk.aspx
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Created by caregivers, for caregivers
That’s the philosophy behind Caring.com. Giving is central to Caring.com. And so is giving back.
We hope Caring.com has been helpful to you. Perhaps you learned something new about an illness your loved one is facing. Or discovered a great local resource to help with your mom or dad. Maybe you were comforted by words of support from another member in our community.
What can you do to help others?
Share your experiences: Rate and review an eldercare service or facility in your community in our Senior Living Directory.
Offer tips and insights about what worked for you by answering questions in our Ask & Answer section.
Spread the word: Introduce friends to the wealth of information and support at Caring.com. Encourage them to sign up at www.caring.com/newsletters to receive the latest news and tips.
Thanks for being a part of our vibrant community of caregivers, where the more we all give, the more we all get.
Best wishes,
All of us at Caring.com
You’re there for them. We’re here for you.
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Whether or not you’re ready to act publicly on a dementia diagnosis, and even if that diagnosis isn’t specifically for Alzheimer’s, consider making a call now to a local chapter of the Alzheimer’s Association. No, it’s not too early. Knowledge is power, and it’s wise to tap into a variety of resources.
The Association’s national helpline is (800) 272-3900. You’ll be able to find many resources specific to your area, such as professional referrals and support groups.
– Help you find camaraderie and advice in a support group for Alzheimer’s caregivers
– Help you find nearby clinical trials for drugs in development
– Act as a clearinghouse to point you to other community services for support, respite, and information
– Enroll you in an Alzheimer’s Association workshop to learn more about the disease and how to cope with it
– Tell you about Comfort Zone and MedicAlert + Alzheimer’s Association Safe Return, two programs that locate wanderers
Links: Alzheimer’s Association: http://www.alz.org/index.asp
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It can be hard to identify a pill if you’ve lost the container.
Pillbox, from the National Library of Medicine, can help you quickly and easily identify unknown pills. Search by shape, color, size, and more. Once you’ve identified the pill, you can also find drug information and labels.
Go to: pillbox.nlm.nih.gov
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When Waters Recede, Mold Can Take Hold
Release Date: September 9, 2011
Release Number: 4019-018
RALEIGH, N.C. — When waters flood a home or business it may cause mold to grow on walls and flooring within 24 to 48 hours. Even worse, mold will continue growing until steps are taken to eliminate the problem.
Mold and mildew can cause serious health problems, as well as structural damage to a home when a property has experienced flooding. Cleaning up quickly and drying out thoroughly may help prevent immediate and long-term health problems.
Molds are simple microscopic organisms. When present in large quantities, mold could cause allergic symptoms similar to those caused by plant pollen.
Typical symptoms reported from mold exposure include:
•respiratory problems including wheezing and asthma attacks
•burning or watery eyes, nose or throat irritations
•skin irritations like rashes or hives
•nervous system disorders including headaches and memory loss
Allow areas to dry two to three days before replacing damaged materials. Identify and correct the moisture source. Remove all water and fix any leaks before cleaning.
Porous materials such as paper, rags, wallboard and rotten wood can trap molds and should be thrown out. Harder materials such as glass, plastic and metal can be cleaned and disinfected.
To remove moldy materials, wear a filter mask and gloves to avoid contact with the mold. Remove porous materials such as ceiling tiles, wallboard and wood products. If wallboard is flooded, measure and cut at least two feet above the high water mark.
Carpeting can be a difficult problem because drying does not remove the dead spores. If there is heavy mold, consider disposing of the carpet.
After thorough cleaning and rinsing, disinfect the area with a solution of household bleach and water (1½ cups of bleach per gallon of water). Never mix bleach with ammonia – the fumes are toxic!
Let disinfected areas dry naturally overnight to kill all the mold.
Download FEMA’s mold and mildew cleanup brochure at: www.fema.gov/library/viewRecord.do?id=3049&fromSearch=fromsearch
To order a free copy of FEMA’s Mold & Mildew; Cleaning up your Flood Damaged Home (FEMA 606) call: 800-480-2520 from 8 a.m. to 5 p.m. Monday through Friday.
Publications can also be ordered by e-mail at: fema-publications-warehouse@fema.gov or fax:
240-699-0525.
Disaster recovery assistance is available without regard to race, color, religion, nationality, sex, age, disability, English proficiency or economic status. If you or someone you know has been discriminated against, call FEMA toll-free at 800-621-FEMA (3362). For TTY call 800-462-7585.
FEMA’s temporary housing assistance and grants for public transportation expenses, medical and dental expenses, and funeral and burial expenses do not require individuals to apply for an SBA loan. However, applicants who receive SBA loan applications must submit them to SBA loan officers to be eligible for assistance that covers personal property, vehicle repair or replacement, and moving and storage expenses.
FEMA’s mission is to support our citizens and first responders to ensure that as a nation we work together to build, sustain, and improve our capability to prepare for, protect against, respond to, recover from, and mitigate all hazards.
Last Modified: Friday, 09-Sep-2011 09:50:00
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Suicide
If this is an emergency, please contact a mental health professional or call the National Suicide Prevention Lifeline at any of the following numbers:
1.800.273.TALK (1.800.273.8255) (Veterans press option 1)
1.800.SUICIDE (1.800.784.2433)
1.888.SUICIDE (1.888.784.2433)
1.877.SUICIDA (1.877.784.2432) or 1.888.628.9454 (Spanish)
1.800.799.4TTY (1.800.799.4889) (TTY)
The Department of Veterans Affairs (VA) has partnered with the Substance Abuse and Mental Health Services Administration (SAMHSA) and the National Suicide Prevention Lifeline to help military veterans. When calling, military veterans should choose option 1, which will route them to the Veterans Suicide Prevention Hotline. Specific information for military veterans is available. For veterans who prefer reaching out for assistance using the Internet, the VA provides a one-to-one chat service called Veterans Chat. This service is also available to the family and friends of veterans who wish to speak anonymously with a trained VA counselor.
The National Institute of Mental Health (NIMH) offers additional information on suicide prevention, including suicide facts and statistics.
You may also wish to view suicide prevention information from the Centers for Disease Control and Prevention (CDC). They also provide information on violence and suicide prevention.
Suicide is the eleventh most common cause of death in the United States. People may consider suicide when they are hopeless and cannot see any other solution to their problems. Often, serious depression, alcohol or substance abuse, or major stressful events play a roll.
Suicide Warning Signs:
•Threatening to hurt or kill oneself or talking about wanting to hurt or kill oneself
•Looking for ways to kill oneself by seeking access to firearms, pills, or other means
•Talking or writing about death, dying, or suicide when these actions are out of the ordinary for the person
•Feeling hopeless
•Feeling rage or uncontrolled anger or seeking revenge
•Acting reckless or engaging in risky activities– seemingly without thinking
•Feeling trapped– like there is no way out
•Increasing alcohol or drug use
•Withdrawing from friends, family, and society
•Feeling anxious, agitated, unable to sleep or sleeping all the time
•Experiencing dramatic mood changes
•Seeing no reason for living or having no sense of purpose in life
Therapy and medicines can help most people who have suicidal thoughts. Treating mental illnesses and substance abuse can reduce the risk of suicide.
Additional Resources:
•Mental Health
•Anxiety Disorders
•Dealing with Grief
•Guidance on Addressing Suicidal Thoughts and Behaviors in Substance Abuse Treatment
The short link for this FAQ is http://1.usa.gov/ncBQVi
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Mammography Use & Women with Disabilities
Tip sheet for public health professionals from the U.S. Department of Health and Human Services with data on women aged 40 and over, with and without disabilities, who have had a mammogram. The data show that women with disabilities are less likely to have been screened for breast cancer.
This information has recently been updated.
For more information visit https://www.disability.gov/health/caregiver_%26_provider_resources/health_care_providers.
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Former Worker Medical Screening Program (FWP)
Managing Agency U.S. Department of Energy http://www.energy.gov/
Program Description
The Former Worker Program (FWP) identifies, notifies, and makes medical screening services available, at no cost, to the more than 600,000 former employees who have worked in the weapons complex during the past 60-plus years for the Department of Energy (DOE) or its predecessor agencies (the Atomic Energy Commission and the Energy Research and Development Administration). DOE funds external teams of health experts to independently offer medical screening to former workers for potential adverse health outcomes related to occupational exposures to such conditions as radiation, noise, beryllium, asbestos, lasers, silica, and other occupational exposures. The FWP was first established following the issuance of the Fiscal Year 1993 Defense Authorization Act (Public Law 102-484), which called for DOE to assist workers with determining whether they had health issues related to their prior work with DOE.
General Program Requirements
Workers eligible for this program include all former DOE Federal, contractor, and subcontractor employees from all DOE sites.
Your Next Steps
The following information will lead you to the next steps to apply for this benefit.
Application Process
For more information, see the Program Contact Information below.
Program Contact Information
A list of the FWP projects by state in which the DOE site is located, including toll-free phone numbers and websites associated with each project, can be found at:http://www.hss.doe.gov/HealthSafety/FWSP/formerworkermed/factsheets.html
For additional information on the FWP, visit: http://www.hss.doe.gov/HealthSafety/FWSP/formerworkermed/index.html
Updated 07-23-11
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High Blood Pressure & Cholesterol: Out of Control in US
Every 39 seconds, an adult dies from a cardiovascular disease such as a heart attack or stroke. Cardiovascular
disease claims the lives of more than 800,000 adults each year, 150,000 of whom are under the age of 65. Learn
what you can do to reduce your risk.
Every 39 seconds, an adult dies from a cardiovascular disease such as a heart attack or stroke. Cardiovascular
disease claims the lives of more than 800,000 adults each year, 150,000 of whom are under the age of 65. Learn
about two of the biggest risk factors for cardiovascular disease, high blood pressure and high LDL-C
cholesterol, and what you can do to reduce your risk.
For American Heart Month, the February edition of CDC Vital Signs focuses on cardiovascular disease and what
we can do to increase control of high blood pressure and cholesterol — reducing the number of heart attacks,
strokes, and other cardiovascular diseases in the United States.
Highlights from the report
•Cardiovascular diseases kill more than 800,000 adults in the US each year. Of these, 150,000 are younger than
age 65.
•68 million US adults have high blood pressure.
•71 million US adults have high LDL cholesterol.
•Nearly 2 out of 3 adults with high LDL cholesterol and about half of adults with high blood pressure don’t have
their condition under control.
•Having health insurance is not sufficient to achieve the control
•Improvements in the way health care is delivered in the US are needed.
Common, Deadly and Preventable
Cardiovascular disease is the leading cause of death in the US. Two main reasons people have cardiovascular
disease, such as heart disease or stroke, are high blood pressure and cholesterol, which are common, deadly
and preventable. 68 million US adults have high blood pressure and 71 million US adults have high cholesterol.
Far too few people have these conditions under control, even if they have health insurance. In fact, more than
80% of people who don’t have their high blood pressure or cholesterol under control already have health
insurance, indicating that for most patients, health insurance is not sufficient to achieve control. Clinical
services that detect and help control high blood pressure or cholesterol are not being delivered to all those in
need. Improvements in the way health care is delivered are needed in order to achieve greater levels of control.
What Can Be Done
This issue of CDC Vital Signs includes direct calls to action for:
Policymakers at all levels to develop programs and policies that will increase effective prevention and chronic
disease management strategies and champion policies to reduce salt and eliminate artificial trans-fats in the
nation’s food supply.
Health care providers to work with their patients to manage these conditions at every opportunity. Further,
these providers should use current guidelines and technology so patients get the follow up care they need and
providers get feedback on their performance.
Individuals to make healthy lifestyle choices, such as eating a healthy diet, daily physical activity, and not
smoking. People also should follow their doctors’ instructions and stay on their medications to control their
blood pressure and cholesterol.
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Does Your Family History Include Type 2 Diabetes?
If your mother, father or grandparents have type 2 diabetes, you are more likely to develop it, too. Making
healthy food choices and staying active can help you prevent or delay the disease.
February is Black History Month. This is a time set aside to commemorate African Americans who have made
contributions to society, whether they are world renowned figures, family members or people from your
community. It is also a time to remember what health concerns and conditions your family has faced, such as
diabetes.
Family history is closely associated with developing type 2 diabetes later in life. This is especially true in the
African-American community since nearly 13% of African Americans over the age of 20 are living with
diabetes. And the numbers are still rising. Maybe you have diabetes and are worried about your family members
developing the disease, too. CDC estimates that as many as 1 in 3 U.S. adults could have diabetes by 2050,
unless something changes.
Diabetes is a serious problem within the African-American community, but there is good news. A study, the
Diabetes Prevention Program (DPP), proved that type 2 diabetes can be prevented or delayed in those at high
risk for the disease.
How to Prevent Type 2 Diabetes
The National Diabetes Education Program (NDEP) – a joint initiative between the Centers for Disease Control
and Prevention and the National Institutes of Health – has developed a tip sheet, More than 50 Ways to Prevent
Diabetes, to help African Americans learn how to prevent or delay type 2 diabetes. More than 50 Ways includes
tips to help you follow a low-fat, reduced-calorie meal plan and to be more active physically. Although these tips
were developed with African Americans in mind, they are helpful to anyone interested in learning about
preventing or delaying type 2 diabetes.
In the 2002 findings of the Diabetes Prevention Program study, scientists found that people can prevent or
delay type 2 diabetes by losing some weight (5–7 percent of their weight, or about 10-14 pounds in a 200-pound
person), making healthy food choices (consuming less fat and fewer calories), and participating in physical
activity (such as 30 minutes of brisk walking, 5 days a week).
Diabetes Education and Resources
The National Diabetes Education Program offers a range of resources that provide the foundation for
conducting outreach activities in communities across the country. To help fulfill its mission of changing the
way diabetes is treated, the NDEP has created awareness campaigns to spread the good news about diabetes
prevention and control. Each campaign provides a wealth of tools—brochures, tip sheets, provider kits, public
service advertising, and more—that you can use to reach out to people with diabetes, people at risk, or
healthcare professionals.
More than 50 Ways to Prevent Diabetes is a companion piece to the NDEP Small Steps. Big Rewards. Prevent
type 2 Diabetes [PDF - 997KB]campaign. The key theme of this campaign is that people at risk for type 2
diabetes can reap big rewards – such as the delay or prevention of type 2 diabetes and its complications – by
taking small steps to implement healthy lifestyle behaviors. For more information on More than 50 Ways to
Prevent Diabetes, please contact the CDC National Diabetes Education Program by e-mail (CDCINFO@cdc.gov)
or call 800-232-4636. To learn more about diabetes or to access free diabetes resources, visit www.
yourdiabetesinfo.org or call 1-888-693-NDEP (6337).
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Get the Facts on Diabetes
Nearly 26 million Americans have diabetes and an estimated 79 million adults have prediabetes. The new
estimates show how important it is to make healthy lifestyle choices to prevent type 2 diabetes.
The number of Americans with diabetes continues to increase, according to CDC’s most recent National
Diabetes Fact Sheet. So does the number of Americans with prediabetes, a condition that increases their risk of
type 2 diabetes, heart disease and stroke.
The National Diabetes Fact Sheet, 2011, provides data on how many Americans have diabetes, as well as
information on age, racial and ethnic differences in diabetes, and on complications of the disease. Below are
some highlights from the fact sheet.
Diabetes affects 8.3% of all Americans and 11.3% of adults age 20 and older. Some 27% of people with diabetes
– 7 million Americans – do not know they have the disease. In 2010, 1.9 million Americans were first diagnosed
with diabetes.
Prediabetes affects 35% of adults age 20 and older, and half of Americans age 65 and older. Prediabetes is a
condition in which blood glucose (sugar) levels are higher than normal, but not high enough to be diagnosed as
diabetes.
CDC estimates that as many as 1 in 3 U.S. adults could have diabetes by 2050 if current trends continue. Type 2
diabetes, in which the body gradually loses its ability to use and produce insulin, accounts for 90% to 95% of
cases. Risk factors for type 2 diabetes include older age, obesity, family history, having diabetes while pregnant,
a sedentary lifestyle and race/ethnicity.
Age, Gender, Racial and Ethnic Differences in Diabetes
Diabetes is more likely to affect older Americans, although there are Americans of all ages with the disease.
Almost 27% of people age 65 years and older had diabetes in 2010.
About 215,000 people younger than 20 years have diabetes (type 1 or type 2). This represents 0.26% of all
people in this age group.
As in previous years, disparities exist among ethnic groups and minority populations including Native
Americans, blacks and Hispanics. Rates of diagnosed diabetes include:
•Native Americans and Alaska Natives (16.1%)
•Blacks (12.6%)
•Hispanics (11.8%)
Among Hispanics, rates include:
•Puerto Ricans (13.8%)
•Mexican Americans (13.3%)
•Cubans and Central and South Americans (7.6%)
Women who develop diabetes while pregnant (gestational diabetes) have a 35% to 60% chance of developing
type 2 diabetes in the next 10 to 20 years.
Complications from Diabetes
•Diabetes is the seventh leading cause of death and can lead to permanent disability and poor health. People
with diabetes can experience numerous serious and deadly complications, including heart disease and stroke,
blindness, chronic kidney disease, and amputations.
•The risk for stroke is 2 to 4 times higher among people with diabetes. Adults with diabetes have heart disease
death rates about 2 to 4 times higher than adults without diabetes.
•Diabetes is the leading cause of new cases of blindness among adults aged 20–74 years.
•Diabetes is also the leading cause of kidney failure, accounting for 44% of new cases in 2008.
• More than 60% of leg and foot amputations not related to accidents and injuries were performed on people
with diabetes. In 2006, that amounted to 65,700 amputations.
Preventing Type 2 Diabete
It is possible to prevent or delay type 2 diabetes in those at high risk for developing the disease. Clinical trials
have shown that losing 5 to 7 percent of body weight – that’s 10 to 14 pounds for a 200-pound person – and
getting at least 150 minutes of moderate physical activity each week reduces the risk of type 2 diabetes by
nearly 60 percent in those at high risk for developing the disease.
CDC’s National Diabetes Prevention Program supports establishing a network of community-based, group
lifestyle intervention programs for overweight or obese people at high risk of developing type 2 diabetes. Thirty-
three U.S. sites will offer group lifestyle interventions in 2011, with plans to expand to other communities.
Diabetes Management and Control
Diabetes can lead to serious complications and premature death, but people with diabetes can take steps to
control the disease and lower the risk of complications, such as:
•Talk to your health care provider about how to manage your blood glucose (sugar), blood pressure and
cholesterol.
•Learn about what foods and drinks belong in a healthy diet, and proper portion sizes.
•Be physically active for 30 – 60 minutes on most days of the week.
•Stay at a healthy weight.
•Check your blood glucose and take medicines the way your doctor tells you to.
•Get routine care. See your health care team at least twice a year to find and treat problems.
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Cervical Cancer: The Power of Early Detection
Each year, approximately 12,000 women in the U.S. get cervical cancer. As the second most common cause of
cancer deaths in women, cervical cancer has an impact on females around the world.
Dr. Laurie Zephyrin, the national director of Reproductive Health at the Department of Veteran Affairs, says
making screenings part of a woman’s regular physical can save lives.
For her, the goal to increased and early detection is simple and clear.
“It’s about ensuring access to high quality care and educating women on how to take care of themselves.”
Screening
The first step of care is informing women of the critical test for cervical cancer: the Pap test. The test reveals
abnormalities in cells in the cervix. It can detect cancer early, when treatment is most effective.
U.S. Preventive Services Task Force guidelines recommend a Pap test starting at age 21; from ages 21 to 65, the
test should be at least every 3 years. For patients over 65 with normal Pap test results for several years, the
doctor may say it’s OK to stop getting regular screenings. However, patients should speak with their health care
provider — the frequency of screenings may vary based on past Pap tests, past surgeries, or age.
Dr. Zephyrin cautions that an abnormal Pap test does not mean a patient has cervical cancer.
“Depending on the test result, sometimes it requires something as simple as repeating the Pap test or taking a
closer look at the cervix with an electronic microscope called a colposcopy. With a closer view of the cervix,
many abnormalities seen can be biopsied and sent to the lab for a more in-depth evaluation.”
Another test that can be included with the Pap test is one that screens for the human papillomavirus, or HPV.
On its own it is not a routine screening test. But infection with certain types of high risk HPV, a sexually
transmitted infection, can be associated with cervical cancer.
Many sexually active people will contract HPV at some point in their lives but few will get cancer. HPV infection
may be cleared over time. Condoms offer some protection against HPV infection, and one can also decrease the
risk of infection by limiting the number of sexual partners.
Persistence of the HPV infection and progression to cancer can be influenced by poor nutrition, a suppressed
immune function (from autoimmune diseases such as HIV/AIDS), and cigarette smoking.
Female Veterans younger than 26 can receive a vaccination called Garadasil or Cervarix that prevents high-
risk strains of HPV. Despite vaccination they should still have regular Pap tests.
Taking Care of Women Veterans
Cervical cancer screenings are one of the VA’s quality measures and it’s a quality measure VA takes seriously.
In both 2008 and 2009, 92 percent of women ages 21 to 64 who were enrolled in a health plan had received at
least one Pap test in the past 3 years.
According to the 2010 VA Hospital Report Card, “Overall, provision of gender-specific care to women, e.g.,
screening for breast and cervical cancer, substantially exceeded that in other settings including commercial
managed care systems, Medicare and Medicaid.”
With more women Veterans receiving VA health care each year, Dr. Zephyrin reports VA is employing a
comprehensive approach in caring for women Veterans.
“We definitely need to continue to ensure that our women Veterans are provided routine gynecological care
and that women are receiving the best care in a timely fashion. It’s very important that women Veterans know
that they can come to us to get their care.”
************************************************************************
How to Save Thousands on Groceries
Quick tips from the military spouse coupon queen.
by Ellie Kay, Army spouse
Be like Ellie Kay and shop smarter and faster by getting organized and taking advantage of multiple savings
offers. She saved up to 80 percent on her food bill — and you can, too.
The List
Stephanie Grierson, an Army spouse from Germany, says, “I shop with a list, and it keeps me from going over my
budget.” Grierson is right: Those customers who make out a list — and stick to it — usually save 30 percent or
more. When you compile the list, use weekly grocery sale ads that come in the mail or newspaper inserts. You
can also check out sales at commissaries.com . Match sale ads with some of the other savings listed, and you’ll
soon find yourself with products for pennies. Go to couponmom.com to find sales and coupons in your area.
Store Cards
These are also known as “clipless coupons,” and they can be used to save lots of money in civilian stores. “I’ve
told my husband to sign up for the clipless store coupon when he’s TDY and has to shop at a grocery store,”
Navy spouse Jordan Smyles said. “He added up his savings on one TDY to San Diego, and it totaled $150 for the
two weeks he was there — that’s a big savings.”
Sign up for the card at the customer service desk or at the register, and as it is scanned at the checkout, you’ll
receive all the store’s special values for the week. This is not available at military commissaries.
Manufacturer’s Coupons
These are traditional coupons issued and reimbursed by the manufacturer. If you read the fine print, you’ll see
the manufacturer’s name and mailing address. You can go to mygrocery.com to find downloadable coupons to
print. LaKeisha Johnson, who lives at Fort Bragg, N.C., said, “I used to think manufacturer’s coupons were not
worth my time. But after I read your blog, I started using them, and I invest about 30 minutes a week organizing
them. Now I’m saving around $90 every time I shop, which means I’m ‘earning’ $150 per hour in the money I’ve
saved.”
Double Coupons
Some stores offer double (or triple) coupons. This is where the coupon is worth twice or three times the face
value, so a 50-cent coupon is now worth $1 or $1.50. Rules vary, so check at the store for details. For a
complete listing of stores that double coupons, go to elliekay.com and select the “links” page. Military
commissaries do not offer double coupons. In some promotions, however, the commissary gives you two
manufacturer’s coupons to redeem on the same item on the same day.
Ellie Kay is a national radio commentator, a regular expert on ABC NEWS NOW Good Money Show, a popular
international speaker and the best-selling author of 14 books, including her newest release, The Little Book of
Big Savings (Waterbrook, 2009)
******************************************************
3 Tips For Resisting Unhealthy Cravings
Before you reach for that decadent snack, heed this advice
by: Carole Carson | from: AARP | December 2010
Most of us, at some point, have an irresistible urge to eat a particularly fattening or unhealthy food. My
weakness is a craving for sugar late in the afternoon when my energy and spirits sag.
— Michael Marcelle
According to a study published in May 2010 in the Scientific American, women are more susceptible to these
urges than are men. But whatever your sex, at some point you’ll be tested and it helps to have a strategy for
coping. Here are three FIT tips that I find helpful in controlling my unhealthy food cravings:
F: Focus on what triggered the craving and forgo responding immediately. Let me explain. Recently, I got off an
airplane and walked into the middle of an airport food court. As soon as I smelled warm chocolate chip cookies, I
desperately wanted one — even several. But I reminded myself that when I came off the plane I wasn’t hungry.
So I shut out the enticing aroma and the sight of all the people around me eating and kept walking. As soon as I
left the food court, the craving disappeared.
I: Inventory your prior food intake. When deciding whether to indulge a craving, review what you have already
eaten that day, particularly at the last meal. Researchers report that such a review triggers the “I’m satisfied”
experience. When I had my airport cookie craving, I reviewed what I had eaten that day and realized I’d had
enough. This research is consistent with the conclusion of Dr. Edward Abramson, author of Body Intelligence,
that “only a small part of our eating is actually triggered by physical hunger.”
T: Take time to plan and prepare your meals. When you are looking forward to creating and eating a meal, you
are less inclined to snack. If you plan wisely — with fresh ingredients and healthy recipes — you will eat better
and, probably, save money because good planning means less waste. In general, home-prepared meals tend to
be more nutritious and generally lower in fat than restaurant food.
When you sit down to eat, don’t eat until you are stuffed. Try to pause when you are about 75 percent full. Try
not to take another bite for 10 minutes or so, at which point you should feel satisfied. Mindful eating will help
you eat less while enjoying the food more.
Temptations to indulge never go away, and they will challenge you in your efforts to maintain the weight and
fitness you desire. But by recognizing them for what they are — i.e., impulses, not genuine hunger — and
responding with self-control, you can gain the upper hand over the munchies.
***********************************************
6 cancer-fighting superfoods.
By Leslie Barrie
To reduce your risk of cancer, look no further than your fridge. “All the studies on cancer and nutrition point to
eating plant-based foods for their phytonutrients and other special compounds,” says Richard Béliveau, PhD,
chair in the prevention and treatment of cancer at the University of Québec at Montreal and author of Foods to
Fight Cancer.
Aim for five to nine daily servings of all kinds of fruits and vegetables—especially these six superstars.
Broccoli
All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the
only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body’s
protective enzymes and flushes out cancer-causing chemicals, says Jed Fahey, ScD. A recent University of
Michigan study on mice found that sulforaphane also targets cancer stem cells—those that aid in tumor growth.
Helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers
Your Rx: The more broccoli, the better, research suggests—so add it wherever you can, from salads to omelets
to the top of your pizza.
Health.com: 13 easy pizza recipes
Berries
All berries are packed with cancer-fighting phytonutrients. But black raspberries, in particular, contain very
high concentrations of phytochemicals called anthocyanins, which slow down the growth of premalignant cells
and keep new blood vessels from forming (and potentially feeding a cancerous tumor), according to Gary D.
Stoner, PhD, a professor of internal medicine at The Ohio State University College of Medicine.
Helps fight: colon, esophageal, oral, and skin cancers
Your Rx: Stoner uses a concentrated berry powder in his studies but says a half-cup serving of berries a day
may help your health, too.
Health.com: Go wild for berries!
Tomatoes
This juicy fruit is the best dietary source of lycopene, a carotenoid that gives tomatoes their red hue, Béliveau
says. And that’s good news, because lycopene was found to stop endometrial cancer cell growth in a study in
Nutrition and Cancer. Endometrial cancer causes nearly 8,000 deaths a year.
Helps fight: endometrial, lung, prostate, and stomach cancers
Your Rx: The biggest benefits come from cooked tomatoes (think pasta sauce!), since the heating process
increases the amount of lycopene your body is able to absorb.
Health.com: 10 tasty tomato recipes
Walnuts
Their phytosterols (cholesterol-like molecules found in plants) have been shown to block estrogen receptors in
breast cancer cells, possibly slowing the cells’ growth, says Elaine Hardman, PhD, associate professor at
Marshall University School of Medicine in Huntington, West Virginia.
Helps fight: breast and prostate cancers
Your Rx: Munching on an ounce of walnuts a day may yield the best benefits, Hardman’s research found.
Health.com: 8 super nuts
Garlic
Phytochemicals in garlic have been found to halt the formation of nitrosamines, carcinogens formed in the
stomach (and in the intestines, in certain conditions) when you consume nitrates, a common food preservative,
Béliveau says. In fact, the Iowa Women’s Health Study found that women with the highest amounts of garlic in
their diets had a 50 percent lower risk of certain colon cancers than women who ate the least.
Helps fight: breast, colon, esophageal, and stomach cancers
Your Rx: Chop a clove of fresh, crushed garlic (crushing helps release beneficial enzymes), and sprinkle it into
that lycopene-rich tomato sauce while it simmers.
Health.com: Surprising health benefits of garlic
Beans
A study out of Michigan State University found that black and navy beans significantly reduced colon cancer
incidence in rats, in part because a diet rich in the legumes increased levels of the fatty acid butyrate, which in
high concentrations has protective effects against cancer growth. Another study, in the journal Crop Science,
found dried beans particularly effective in preventing breast cancer in rats.
Helps fight: breast and colon cancers
Your Rx: Add a serving—a half-cup—of legumes a few times a week (either from a can or dry beans that’ve
been soaked and cooked) to your usual rotation of greens or other veggies. .
***********************************************************
Heart attacks don’t always strike out of the blue — there are many symptoms we can watch for in the days and
weeks leading up to an attack. But the symptoms may not be the ones we expect. And they can be different in
men and women, and different still in older adults. Last year, for example, a landmark study by the National
Institutes of Health (NIH) published in Circulation: Journal of the American Heart Institute found that 95 percent
of women who’d had heart attacks reported experiencing symptoms in the weeks and months before the attack
– but the symptoms were not the expected chest pain, so they went unrecognized.
How to Tell if Someone Is Having a Heart Attack
Don’t let that happen to you. Here, 10 heart symptoms you’re likely to ignore — and shouldn’t.
1. Indigestion or nausea
One of the most oft-overlooked signs of a heart attack is nausea and stomach pain. Symptoms can range from
mild indigestion to severe nausea, cramping, and vomiting. Others experience a cramping-style ache in the
upper belly. Women and adults over age 60 are more likely to experience this symptom and not recognize it as
tied to cardiac health.
Most cases of stomach ache and nausea aren’t caused by a heart attack, of course. But watch out for this sign
by becoming familiar with your own digestive habits; pay attention when anything seems out of the ordinary,
particularly if it comes on suddenly and you haven’t been exposed to stomach flu and haven’t eaten anything
out of the ordinary.
2. Jaw, ear, neck, or shoulder pain
A sharp pain and numbness in the chest, shoulder, and arm is an indicator of heart attack, but many people
don’t experience heart attack pain this way at all. Instead, they may feel pain in the neck or shoulder area, or it
may feel like it’s running along the jaw and up by the ear. Some women specifically report feeling the pain
between their shoulder blades.
A telltale sign: The pain comes and goes, rather than persisting unrelieved, as a pulled muscle would. This can
make the pain both easy to overlook and difficult to pinpoint. You may notice pain in your neck one day, none
the next day, then after that it might have moved to your ear and jaw. If you notice pain that seems to move or
radiate upwards and out, this is important to bring to your doctor’s attention.
3. Sexual dysfunction
Having trouble achieving or keeping erections is common in men with coronary artery disease, but they may
not make the connection. Just as arteries around the heart can narrow and harden, so can those that supply
the penis — and because those arteries are smaller, they may show damage sooner. One survey of European
men being treated for cardiovascular disease found that two out of three had suffered from erectile dysfunction
before they were ever diagnosed with heart trouble.
4. Exhaustion or fatigue
A sense of crushing fatigue that lasts for several days is another sign of heart trouble that’s all too often
overlooked or explained away. Women, in particular, often look back after a heart attack and mention this
symptom. More than 70 percent of women in last year’s NIH study, for example, reported extreme fatigue in the
weeks or months prior to their heart attack.
The key here is that the fatigue is unusually strong — not the kind of tiredness you can power through but the
kind that lays you flat out in bed. If you’re normally a fairly energetic person and suddenly feel sidelined by
fatigue, a call to your doctor is in order.
5. Breathlessness and dizziness
When your heart isn’t getting enough blood, it also isn’t getting enough oxygen. And when there’s not enough
oxygen circulating in your blood, the result is feeling unable to draw a deep, satisfying breath — the same
feeling you get when you’re at high elevation. Additional symptoms can be light-headedness and dizziness. But
sadly, people don’t attribute this symptom to heart disease, because they associate breathing with the lungs,
not the heart.
In last year’s NIH study, more than 40 percent of women heart attack victims remembered experiencing this
symptom. A common description of the feeling: “I couldn’t catch my breath while walking up the driveway.”
6. Leg swelling or pain
When the heart muscle isn’t functioning properly, waste products aren’t carried away from tissues by the blood,
and the result can be edema, or swelling caused by fluid retention. Edema usually starts in the feet, ankles, and
legs because they’re furthest from the heart, where circulation is poorer. In addition, when tissues don’t get
enough blood, it can lead to a painful condition called ischemia. Bring swelling and pain to the attention of your
doctor.
7. Sleeplessness, insomnia, and anxiety
This is an odd one doctors can’t yet explain. Those who’ve had heart attacks often remember experiencing a
sudden, unexplained inability to fall asleep or stay asleep during the month or weeks before their heart attack.
(Note: If you already experience insomnia regularly, this symptom can be hard to distinguish.)
Patients often report the feeling as one of being “keyed up” and wound tight; they remember lying in bed with
racing thoughts and sometimes a racing heart. In the NIH report, many of the women surveyed reported feeling
a sense of “impending doom,” as if a disaster were about to occur. If you don’t normally have trouble sleeping
and begin to experience acute insomnia and anxiety for unexplained reasons, speak with your doctor.
8. Flu-like symptoms
Clammy, sweaty skin, along with feeling light-headed, fatigued, and weak, leads some people to believe they’re
coming down with the flu when, in fact, they’re having a heart attack. Even the feeling of heaviness or pressure
in the chest — typical of some people’s experience in a heart attack — may be confused with having a chest cold
or the flu.
If you experience severe flu-like symptoms that don’t quite add up to the flu (no high temperature, for example),
call your doctor or advice nurse to talk it over. Watch out also for persistent wheezing or chronic coughing that
doesn’t resolve itself; that can be a sign of heart disease, experts say. Patients sometimes attribute these
symptoms to a cold or flu, asthma, or lung disease when what’s happening is that poor circulation is causing
fluid to accumulate in the lungs.
9. Rapid-fire pulse or heart rate
One little-known symptom that sometimes predates a heart attack is known as ventricular tachycardia, more
commonly described as rapid and irregular pulse and heart rate. During these episodes, which come on
suddenly, you feel as if your heart is beating very fast and hard, like you just ran up a hill — except you didn’t.
“I’d look down and I could actually see my heart pounding,” one person recalled. It can last just a few seconds or
longer; if longer, you may also notice dizziness and weakness.
Some patients confuse these episodes with panic attacks. Rapid pulse and heartbeat that aren’t brought on by
exertion always signal an issue to bring to your doctor’s attention.
10. You just don’t feel like yourself
Heart attacks in older adults (especially those in their 80s and beyond, or in those who have dementia or
multiple health conditions), can mimic many other conditions. But an overall theme heard from those whose
loved ones suffered heart attacks is that in the days leading up to and after a cardiac event, they “just didn’t
seem like themselves.”
A good rule of thumb, experts say, is to watch for clusters of symptoms that come on all at once and aren’t
typical of your normal experience. For example, a normally alert, energetic person suddenly begins to have
muddled thinking, memory loss, deep fatigue, and a sense of being “out of it.” The underlying cause could be
something as simple as a urinary tract infection, but it could also be a heart attack. If your body is doing
unusual things and you just don’t feel “right,” don’t wait. See a doctor and ask for a thorough work-up.
And if you have any risk factors for cardiac disease, such as high blood pressure, high cholesterol, smoking, or
family history of heart disease, make sure the doctor knows about those issues, too.
************************************************************************************
CAREGIVER TIPS FOR PROVIDING DENTAL HYGIENE FOR LOVED ONES WITH DEMENTIAS/ALZHEIMER’S
by Carol Ware Duff MSN, BA, RN
Dental hygiene or brushing teeth or dentures is often a neglected area of care in the person with dementia and
it can be overlooked. Your assistance may become necessary early in the dementia process because good care
requires many steps and many steps may be difficult for a person with memory loss. You may need to remind
your loved one, give assistance, or encourage your loved one to perform as much of his or her dental care as
possible.
What can you do to assist your loved one with dental hygiene?
Using the familiar routine that the person has established will cause less confusion.
Teeth should be brushed at least twice daily and may require reminders.
The tooth brushing routine should be broken into small steps such as:
Pick up your toothbrush.
“Here is the tooth paste.”
“Put the toothpaste on the brush.”
“Now, brush your teeth.”
You can hold the toothbrush and show your loved one how to brush his or her teeth, or you can place your
hand over his or her hand and move it in a brushing motion.
Do not use harsh mouthwashes, which have large amounts of alcohol in them.
Daily inspection of the mouth of your loved one for sores or irritations is important.
Flossing should be continued for those who have their own teeth.
Twice a year visits to the dentist are suggested for good dental health.
For those with dentures:
The management of dentures also requires many steps and a well-established routine.
Dentures should be cleaned or soaked once daily using denture cleansing agents.
Dentures can be removed at night but you may need to remind your loved one to replace them in the morning.
Dentures should fit correctly.
Weight loss can alter the fit of dentures.
A dentist should fix poorly fitting dentures that could affect eating and cause sores.
The following are websites to provide you with more information on dental care.
About.com: Dental care in dementia.
http://alzheimers.about.com/od/treatmentoptions/a/dental.htm
National Alzheimer’s Association: Dental care. http://www.alz.
org/professionals_and_researchers_tips_on_personal_care.asp#dental
*********************************************************************************************************
For a free mammogram, please call:
The Susan G. Komen Reach Out For Life Program
1-877-MAMMOS1
Another program that offers free mammograms to women who meet
eligibility requirements:
New Jersey Cancer Education and Early Detection (NJCEED)
609 – 394-4045 or 1-800-328-3838
*********************************************************************
Breast self-exams: One way to detect breast cancer
Breast self-exams — along with clinical breast exams and mammography — raise your awareness of your
breast health. Find out what breast familiarity entails and review self-exam techniques.
Breast self-exams, long advocated as essential for early breast cancer detection, are now considered optional.
What’s stressed today is breast awareness, which involves being familiar with the normal consistency of your
breasts and the underlying tissue.
Breast self-exams contribute greatly to breast awareness, teaching you how your breasts vary in sensitivity and
texture at different times during your menstrual cycle and different stages of life. This sense of what’s normal is
known as breast familiarity.
Benefits of breast familiarity
When you know the normal feel of your breasts, it’s easier to notice subtle but potentially serious changes.
These changes may become apparent quickly, over the course of just a few months.
Say, for example, you feel a barely perceptible area of thickening in the upper quadrant of your breast, next to
your arm. If you’ve become familiar with how your breasts look and feel, you know your breast usually feels
completely smooth in that area. Without a tactile memory from having done many breast self-exams, though,
you might not notice this difference. Detecting such a change should prompt you to see your doctor.
Although most breast abnormalities discovered on breast self-exams aren’t cancers, a small proportion are.
Some of those cancers are at an early stage, when prompt treatment can be lifesaving. That’s why regular
breast self-exams — examining your breasts in a way that’s comfortable to you, with an awareness of what’s
normal for you — are particularly important if you’re at increased risk of breast cancer.
To gain the greatest benefit from regular breast self-exams, ask your doctor to review your technique at your
next checkup.
How to perform a breast self-exam
Patterns for breast self-exam
Start by looking closely at your breasts. Disrobe and stand in front of a mirror with your arms at your sides.
While facing forward and turning from side to side, look for puckering, dimpling or changes in size, shape or
symmetry. Check to see if your nipples are turned in (inverted). Inspect your breasts with your arms in two
other positions: hands on your hips and hands raised overhead, palms pressed together.
Perform the manual part of the exam in the shower or lying down with no shirt or bra on.
If you choose the shower, lather your fingers and breasts with soap to help your fingers glide more smoothly
over your wet skin. If you do the exam lying down, choose a bed or other flat surface to lie on.
Move your hand over your breast using one of three techniques: the clock pattern, the wedge pattern or the
sweeping technique. No matter which method you choose, be sure to check your nipple for any discharge. Do
this by gently pinching the nipple with your fingers positioned at 12 o’clock and 6 o’clock and again with your
fingers at 3 o’clock and 9 o’clock.
Touching or gently pressing a breast lump may cause some discomfort. If you do detect any changes, such as a
lump, thickening, asymmetry, dimpling, redness, nipple discharge or nipple inversion, see your doctor promptly.
Breast self-exam using a clock pattern
Visualize your breast as the face of a clock.
Place your left hand behind your head and examine your left breast with your right hand.
Place your right hand at 12 o’clock — at the very top of your breast.
Press the pads of your three middle fingers firmly on your breast in a slight circling, massaging motion.
Move your hand down to 1 o’clock, then 2 o’clock, continuing until you return to 12 o’clock.
Continue in the same pattern, moving your hand in smaller circles toward your nipple.
Check the tissue under the nipple and look for discharge.
Check the tissue under your armpit and surrounding your breast.
Place your right hand behind your head and repeat the examination on your right breast using your left hand.
Visualize your breast as a circle divided into wedges, like pieces of a pie.
Place your left hand behind your head and examine your left breast with your right hand.
Press the pads of your three middle fingers firmly on your breast in a slight circling, massaging motion.
Start at the top of your breast about a half-inch below your collarbone and slide your fingers in toward your
nipple as you massage.
Examine the breast tissue in the entire wedge — or piece of pie.
Move your fingers clockwise to the next wedge in the circle.
Continue examining your breast in this manner until you’ve completely examined your breast and underarm.
Place your right hand behind your head and repeat the examination on your right breast using your left hand.
Breast self-exam using a sweeping technique
Place your left hand behind your head and examine your left breast with your right hand.
Instead of a circling, massaging motion, sweep your three middle fingers from your collarbone down to your
nipple.
Work clockwise around your breast.
Sweep your fingers from the outside of your breast in toward your nipple.
To feel deeper breast tissue, repeat the process using a walking motion with your fingers.
Continue examining your breast in this manner until you’ve completely examined your breast and underarm.
Place your right hand behind your head and repeat the examination on your right breast using your left hand.
Breast lumps: Next steps after discovering suspicious breast tissue
When should you start breast self-exams?
The American Cancer Society recommends that doctors inform women about the benefits and limitations of
breast self-exams when they reach age 20. That’s the age you should begin breast self-exams. Whether or not
you perform breast self-exams, you should have a clinical breast exam by a health professional every three
years until you’re 40. After age 40, schedule a clinical breast exam and a mammogram every year.
What’s the best time for breast self-exams?
The best time to perform a breast self-exam is about a week after the start of your period. That’s when your
breasts are least likely to be tender or swollen. Your breast tissue undergoes changes each month during your
menstrual cycle. Changes in hormone levels associated with menstruation cause your breasts to swell. Once
your period starts, the swelling subsides and your breasts return to normal.
During pregnancy and nursing, your breasts may feel more lumpy than usual. If you have any questions about
how your breasts look or feel, don’t hesitate to ask your doctor about them.
Pros and cons of breast self-exams
One benefit of breast self-exams is the potential to identify and treat a cancerous breast lump while it’s still
small and in an early stage of development. On the flip side, however, you might need a biopsy to evaluate an
area of concern. If the biopsy results are noncancerous (benign), you might feel that you’ve undergone an
invasive procedure unnecessarily. Breast self-exams may also be challenging if you have normally lumpy
(fibrocystic) breasts.
Breast self-exams alone don’t reduce the number of deaths from breast cancer. Breast self-exams can miss
tumors, as can other methods of screening. That’s why it’s important to rely on more than one method to screen
for breast cancer. A combined approach to breast cancer screening — including breast self-exams, clinical
breast exams, mammography and magnetic resonance imaging (MRI) for certain high risk women — increases
your chances of finding breast cancer at an early, treatable stage.
*******************************************************************************************************************
A GREAT SENIOR SITE: http://nihseniorhealth.gov/listoftopics.html
**********************************
PLEASE CHECK WITH YOUR LOCAL HOSPITAL OR PERSONAL PHYSICIAN REGARDING THE FOLLOWING,
WHERE EVER YOU ARE LOCATED……
Proper Disposal of Home-Generated Medical Waste
The Somerset County Board of Chosen Freeholders and the county Division of Solid Waste Management are
asking residents to properly dispose of home-generated medical waste, including needles and syringes. Medical
waste is not accepted as part of any county recycling or household hazardous waste program.
Home-generated medical waste includes syringes, needles, and lancets used to monitor blood sugar levels at
home.
“If medical waste objects are placed in plastic garbage bags or recycling bins, it poses a health risk to family
members, housekeepers, and recycling and waste workers,” said Freeholder Rick Fontana, solid waste
management liaison. “Used needles can transmit infection and serious diseases, including HIV and hepatitis.”
According to the New Jersey Department of Health and Senior Services, over 700,000 syringes, needles and
lancets are used by New Jersey residents each day. A Safe Syringe Disposal Guide for Home Generated
Medical Waste can be found on the state’s Web site at: http://www.state.nj.us/health/eoh/phss/syringe.pdf. The
disposal of medical waste is regulated by State law.
Used sharps should be placed in a rigid container that has a screw-on cap and is clearly labeled with a warning,
e.g., Syringes – Do Not Recycle. The local pharmacy may sell commercial containers specially designed to hold
sharps for disposal.
Check with your physician or local hospital to see if they will accept used syringes that are placed in a proper
container.
Many hospitals in and around Somerset County participate in the New Jersey Hospital Association’s Safe
Syringe Program. These hospitals provide sharps containers to residents that can be returned to the hospital
when the container is full. Contact the hospitals listed below for more information.
Somerset Medical Center – Somerville
Safe Syringe Program
(908) 685-2200, ext. 3258
St. Peter’s Hospital – New Brunswick
Safe Syringe Program
(732) 745-8600, ext. 8282
Princeton Medical Center – Princeton
(609) 497-4266
Hunterdon Medical Center – Flemington
Diabetic Dept.
(908) 788-6100
Additional information about the Safe Syringe Disposal Program may be obtained by contacting:
New Jersey Hospital Association
760 Alexander Road
Princeton, NJ 08543
(609) 273-4058
Waste Management, a waste hauling company, offers a “Sharps Disposal by Mail” program. Call Waste
Management for prices and details at 1-877-WASTE-MD.
For more information, contact the Somerset County Division of Solid Waste Management at (908) 231-7681.
**********************************************************************************************
Need Prescription Drugs?
Many of these companies will send you meds
for free or at low cost
diabetes, and more.
Transplants.
Sangstat, a leader in transplant drug therapy.
companies with programs for the medically indigent.
The American Society for RSD/CRPS offers the following website:
www.americansocietyforrsd-crps.org/societypages/freemeds.html
This site includes 1-800 telephone numbers to contact directly regarding their programs. Some of the
companies include: Astra, World Share Pharmacy, Zeneca, Pharmaceutical Manufacturers Assoc. Free
Medications Directory, Bayer, Pharmacia & UpJohn, Schwarz and others.
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FROM OUR FRIENDS AT H.O.P.E………………
Mission Statement:
The mission of H.O.P.E. is to assist recently widowed persons of all ages in evolving through the natural stages
of grief by giving support and encouragement for the future, by providing essential information, and by helping
them to set and achieve new goals for living.
H.O.P.E. is a non-profit, federally registered 501(c)3 organization in existence since 1978 and is not affiliated
with any religious organization.
Program topics:
The four sessions (winter, spring, summer, and fall) of the H.O.P.E. program each have different topics so
members may continue through the sessions without repeating topics unnecessarily.
The first meeting of every session consists of introductions and orientation to the program. The expected
stages of the normal grief process are reviewed and complicating factors are explained. Some of the
subsequent topics may include: surviving emotional upheaval; understanding depression; life style changes;
healing and growth; motivation and goal setting; exploring independence; building a personal support network;
effective problem solving; and, in every session, loneliness. (See sample ten week course
Details of Meeting Times and Locations
The information on this and linked pages is for the use and convenience of registered participants in the H.O.P.
E. program. Please register by calling: (856) 751 HOPE (856-751-4673)
Mercer County
Hamilton Square Chapter
Saul Colonial Funeral Home, 3795 Nottingham Way, Trenton, NJ 08690
Mondays, 7 p.m.
Burlington County
Pemberton Chapter
Calvary Baptist Church, 5 Scrapetown Rd, (Magnolia & Scrapetown Rd) Pemberton, NJ 08068, Tues, 7 p.m.
Marlton Chapter
Prince of Peace Lutheran Church, 61 E. Route 70, Marlton, NJ 08053, Wednesdays, 1 p.m.
Moorestown Chapter
St. Matthew Lutheran Church, 318 Chester Ave., Moorestown, NJ 08057, Thursdays, 7:30 p.m.
Camden County
Berlin Chapter
Virtua West Jersey Hospital – Berlin, 100 Townsend Ave., Berlin, NJ 08009, Mondays, 7 p.m.
Cherry Hill Chapter
St. Andrew United Methodist Church, 327 Marlton Pike W., (Route 70 E.), Cherry Hill, NJ 08022
Wednesdays, 7:30 p.m.
Collingswood Chapter
Camden County Division of Senior Services, Suite 11, 700 Browning Rd., Oaklyn, NJ 08107
Thursdays, 10 a.m.
Gloucester County
Mantua Chapter
Mantua United Methodist Church, 201 Mantua Blvd., Mantua, NJ 08051, Thursdays, 7 p.m.
Cape May County
Swainton Chapter
Holy Redeemer VNA Hospice, 1801 N Route 9, Cape May Court House, NJ 08210, Thursdays, 10 a.m.
Cumberland County
Vineland Chapter
South Vineland United Methodist Church, 706 East Sherman Ave., Vineland, NJ 08361
Tuesdays at 7 p.m.
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Info on Poisons Available 24 Hours A Day
The New Jersey Poison Control Center is available to provide information and answer questions on any issues
related to poisons. Poisons can be found in more than chemicals and plants. Poisoning can occur when taking
medications or cleaning the house. If you have a poison emergency, suspect something is poisonous or need
prevention information, call the New Jersey Poison Control Center at 1-800-222-1222. The hearing impaired
may call 1-973-926-8008. Help is available from trained doctors, nurses and pharmacists 24 hours a day, 365
days a year. To receive a free information packet and telephone sticker, call 1-800-222-1222
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WOMEN 40-64 – THE BRAVA NJCEED PROGRAM PROVIDES FREE!!!!! CLINICAL BREAST EXAMINATIONS
MAMMOGRAMS – PELVIC EXAMINATIONS – PAP TESTS – BREAST HEALTH EDUCATION
IF YOU ARE: UNINSURED OR UNDER-INSURED, A MERCER COUNTY RESIDENT AND MEET INCOME EDIGIBILITY
GUIDELINES CALL: (609) 394-4045
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WE LEAVE NO STONE UNTURNED WHEN IT COMES TO HELPING OTHERS!!