Category Archives: Diet And Food

WAUSAU, Wis. (WAOW) -- It's the most popular weekend for grilling out, 4th of July weekend.

But do you know how to do it without setting off fireworks in your gut?

One thing to keep in mind, the internal temperature of your meat.

"We plan on grilling out and making sure the meats the appropriate temperature. My husband is always a stickler about using a meat thermometer, and then probably taking everything inside as soon as we're done eating. And make sure that we get it in the fridge and we're safe about what we're eating," said Melinda Pauls of Wausau.

Experts say, safety begins before you start cooking.

If you plan on making both chicken and burgers do so one at a time, especially if you like your burgers rare.

"So you want to make sure you do your chicken first and then clean up your area before you bring out your burgers. That burger isn't going to reach 165 temperature which is going to kill anything that would've got on it from the chicken," said Matt Adams, Zillman's Meat Market.

Meats aren't the only concern, those side dishes pose hazards of their own.

Especially if they're made with mayonnaise, for example, potato salad can spoil in less than two hours.

"Depending upon your overall health it could put you into the hospital and there are a number of deaths that happen nationwide each year. We're hoping to avoid all of that by properly handling things and it can be addressed that way," said Dale Grosskurth, Director of Environmental Health & Safety, Marathon County Health Department.

Just to keep it safe, experts say you should put everything on ice as soon as you're done eating.

More food safety tips can be found here.

Read more from the original source:
Is your food safe to eat? Grilling tips for 4th of July weekend - WAOW

While its normal for your body to retain water, if youre holding on to too much, it can cause unwanted bloating and discomfort. And if your goal is to shed extra pounds, water weight can make it difficult to measure your progress. Believe it or not, water can make your weight fluctuate anywhere from two to four pounds per day!

If youre trying to lose water weight, the good news is that there are many healthy and safe ways to do it. Heres what to know.

Also known as water retention, water weight is extra water stored in your bodys tissue.

Water weight is the amount of ones total body weight that is attributable to the water within the body, says Dr. Uma Naidoo, nutritional psychiatrist, professional chef, nutrition specialist, and author of the bestselling book This is Your Brain on Food. Under healthy conditions,about 50-60% of our total body weight is estimated to be water, which can fluctuate in response to a variety of factors. These include diet, hormones, cardiac health, kidney function, exercise, body temperature, and more.

Related: Are You Gaining Weight Despite Regular Exercise and a Healthy Diet? This Might Be Why

Ironically, dehydration is a very common cause of water weight, says Dr. Tricia Pingel, NMD. When youre dehydrated, your body lacks the water it needs to function, so it retains the water you do consume at a higher rate. In addition, water helps flush out your kidneys, which are responsible for maintaining proper water balance in the body.

Mineral deficiencies can also cause excess water weight. A very common deficiency is magnesium. In fact, consuming magnesium has been successful in reducing water weight is associated with premenstrual water retention, Dr. Pingel explains.

Stress also affects water retention. Long-term stress increases cortisol, the stress hormone, which has an impact on your fluid retention, Dr. Pingel states. Cortisol triggers the release of Anti-Diuretic Hormone (ADH), which signals your kidneys to manage water balance differently.

Another culprit of water retention? Diet. High sodium intake is a common cause of water weight.

The body holds onto the water if needed to balance out what we eat, or will excrete water when such dilution isnt needed. The bodies of those who consume a high salt diet will retain more water in efforts to neutralize theexcess sodium, Dr. Naidoo explains.

A diet high in sugar and carbohydrates can raise sodium levels. High sugar/simple carbohydratediets may increase insulin levels in the body which can also lead to increased sodium and, thus, water retention, Dr. Naidoo states. It is also worth noting that for every gram of carbohydrates that our bodies store as glycogen for energy later on, it also stores three grams of water.

For women, it could also be that time of the month.

Women, specifically, experience water retention duringcertain stages of the menstrual cycleas high estrogen and low progesterone levels can influence the body to hold on to excess water, says Dr. Naidoo.

Underlying medical conditions could also be to blame. There are also medical causes for water retention such as heart disease, problems with kidney function, imbalance in hormone levels, and more, Dr. Naidoo explains. These underlying causes need to be assessed by a medical professional.

Related: PMS Diet: Foods That Help PMS & PMDD

The first step is talking to a healthcare professional. Always speak to your doctor before trying to rid yourself of what you think is excess water weight, sometimes called edema, says Dr. Naidoo. For example, individuals with early heart failure may have swelling around their ankles and feet. Individuals often also feel some relief when their doctor prescribes a diuretic pill that forces the body to excrete excess water.

In terms of lifestyle changes, there are many ways to reduce the amount of water our bodies retain, some of which may be healthier than others.

Dr. Naidoo explains, A simple step is to take a look at your diet and remove excess salt or added sugars. Following a diet specifically rich in potassium and magnesium, as well as fiber-filled vegetables, healthy fats and clean proteins is an ideal way to promote not only optimal gut health and mental health, but healthy cellular environments throughout the body which are conducive to normal proportions of water weight.

Dietary changes can be a powerful tool in helping you create a sense of balance. Other lifestyle changes include exercise, adequate hydration, and sleep, Dr. Naidoo adds.

It depends on the underlying cause of the water weight.

If youre concerned about water weight, speaking to your doctor is a key factor in case there is an underlying medical cause. For those dealing with chronic or excess water retention, this may be related to your heart, and you may need medication to help rid your body of the excess water. Early signs of kidney disease can be detected by blood tests your doctor can order, Dr. Naidoo states.

However, if youre on a low sugar or low carb diet, you will lose water weight first, which could make you dehydrated.

Related: The Importance of Proper Hydration

Oftentimes when individuals go on weight-loss diets, such as low-sugar or low-carb diets, and they lose a lot of weight fairly quickly which could lead to dehydration if fluids or electrolytes are not replenished, Dr. Naidoo explains. They lose water weight first because for every gram of carbohydrates that our bodies store for energy later on, it also stores three grams of water.

The same principle applies to consistent extreme exercise. Without proper recovery and hydration, you will become dehydrated, Dr. Naidoo adds.

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Over time, dehydration can lead to low blood pressure, muscle damage, cardiac issues, urinary and kidney problems and seizures, all of which can be detrimental to brain health and physical health, says Dr. Naidoo. Of note, too, is that someone who is dehydrated may experience higher levels of anxiety.

Next, read about 20 drinks that can help you lose weight (its not just water!)

Read more:
How to Lose Water Weight: What Is Water Weight, and How Can You Lose It? - Parade Magazine

Louise Finney| Fort Smith Times Record

Eating a 3-inch perch is about like looking for lice in a head of long, thick hair. Ive done both. My childrens father, Papa Gary, missed crappie season in Keota this spring because of excessive rain. He resorted to pond fishing, driving 60 miles to Sister Patsys pond in Parks. She keeps a swath of meadow bush hogged to the pond from Keener Road to accommodate family fishers there are many. During the 1950s and '60s, during my years at home in Parks, everyone fished. Today, acquaintances talk about football; then we talked about fishing.

Uncle A.B. often reminiscenced, Nowgirls, fish we catch today in Fourche River are nothing compared to those Jim, Sethand I caught years ago. Why, we pulled carp and buffalo out of the river this long. I cant vouch for exactly how long those fish were, but they looked mighty big to my little eyes. Do bear in mind that Mamas three brothers were big-time fishermen and big storytellers. If they couldnt pull fish out on a hook, they knew alternate methods of taking home fish for supper. I will not describe these methods. We all understand that times have changed. I recognize that everyday accepted practices during my childhood in rural Arkansas are now considered to be insensitive andinhumane even downright barbaric.

Shortly before Son Clayton and Daughter Lee Annas last visit, Papa Gary caught a nice string of fish from Patsys pond. As always, he froze the fish to cook during their visit. Papas pond catches weremostly perch that most would have been thrown back,or in todays jargon would have been "caught and released. On the other hand, in our family every fish at least 6 inches long is a keeper. I learned to eat 3-inch perch (length after the head is removed) at Uncle A.B.s table. Uncle A.B. scraped the fish, contending that the skin sealed in natural oils, improving its taste and nutritional value. Even on the rare occasion that he caught a fish large enough to filet, he would never think of wasting that sweetest meat around the bones. Eating fish demanded the art of picking out the bones, either before or after taking a bite before swallowing.

I do not remember an adult ever picking fish off the bone for me. Uncle A.B. demonstrated his technique while explaining, Now watch carefully, girls. Hold the fishs tail with your left hand like this. With your right thumb and index finger, carefully pinch the meat next to the tail. Gently pull the meat away from the tail. With practice, you will be able to remove the meat from the bones in one solid slab. See? It is now safe to eat the fish without worrying about bones. Here, you turn the fish over and practice removing the meat like I showed you.

Eating small perch takes time and patience, thusyoung children were taught how to eat safely without assistance. After all, adults were hungry too. Wisely, Uncle A.B. told us what to do just in case a bone escapesdetection and becomes stuck in your throat. His cornbread was made with homegrown yellow corn, stone-ground in Waldron, providing a coarse-textured meal. A big bite of cornbread swallowed deliberately never failed to clear my throat, eliminating the need for further intervention, for which I am grateful. I shudder to imagine the intervention Mamas four siblings may have used. Perish the thought!

Sitting at Papa Garys table eating 3-inch perch, I began a continuing contemplation of life. For the first time in 20 years, my nuclear family sat alone together, carefully picking meat from the bones of miniscule fish; quietly, painstakingly, peacefully in the process of transferring the crisp brown fish from the platter to the plate to the bone pile bowl in the tables center. I found the intentional act bound us in reverie of a time and place embedded deep within, feelings ever present, even if not perceived. Such feelings of family unity, complacency, contentmentand peace seem rare in todays fast paced, electronic world. Screens and activities distract us from knowing ourselves and those around us. We move robotically through a maze of sights, soundsand business, determined to move to the next game level or next step up the corporate ladder, oblivious to the authenticity of ourselves and others.

As I continue to contemplate life, I dream of family from the days of simple mundane tasks performed together, laughing and talking about nothing, yet everything. Last night I dreamed about Mothers paternal uncle, O.K. Gilbreath, whose daughter Joy was my age. Sitting around their kitchen table in Mena, long after finishing a meal, Uncle O.K.s soft, gentle voice teased and shared stories of his boyhood in Parks with his feisty, widowed mother, three brothersand two sisters. As an aside, one evening he smiled as he drank sweet iced tea and asked, Have you ever considered that we boil water to make tea and then add ice to make it cold?We add sugar to make it sweet and then lemon to make it sour? Wouldnt it be fun to sit around a family table long enough to think of such useless yet invaluable trivia?

I compared eating 3-inch perch to looking for lice in a head of long, thick hair. I do speak from experience. The morning of Lee Annas kindergarten Halloween party at Woods Elementary School, Mrs. Furlow called from the school office. Mrs. Finney, the nurse informed me that Lee Anna has head lice. You will need to come pick her up immediately. Horrified, I called Dr. Watts before getting Lee Annafor instructions to rida childs head of lice, which involved a bottle of clear, vile liquid. Lee Anna was undoubtedly the only little witch at a school party whose black hat concealed a pile of long, blonde hair saturated in lice killer. Unfortunately, my precious daughter was forced to endure the scourge twice more during kindergarten. I mastered the art of spotting and removing head lice, which requires the same careful attention as eating a 3-inch perch.

Im glad Papa Gary missed crappie fishing. Just think, had I not eaten those 3-inch perch, I would not have connected with the time and place that established my core values, my authentic self. I would not have begun the continuing contemplation of life that is restoring my balance and bringing me peace.

Read more:
Eating small perch takes time and patience - Times Record

Summertime can bring extra challenges for people with diabetes. Research suggests that hot weather can lead to health issues for people with diabetes, making you more sensitive to high temperatures and humidity.

You may find it harder to keep your blood sugar levels under control, and you may be at increased risk for developing heat exhaustion.

So, when the weather heats up, its important to closely monitor your blood sugar levels and watch for possible symptoms that your body is not handling the heat very well. That way, you can take action before the situation becomes serious.

Its not just that the hot weather can make you feel tired and sluggish. It can have some negative effects on how your diabetes affects your body. For example, people with diabetes tend to get dehydrated more quickly than people without diabetes. Signs of mild to moderate dehydration can include:

When dehydration becomes more severe, you may develop:

Some people even notice their sweat production drops off.

Dehydration can make your blood glucose levels rise. Then, you may develop a more frequent need to urinate, which compounds the problem.

Youre also more vulnerable to heat exhaustion because diabetes can damage your blood vessels and nerves, including the nerves in your sweat glands, so you may not be able to cool your body as efficiently as it needs.

Additionally, high temps can alter how your body uses insulin. Typically, if youre exercising, it reduces your need for insulin. But hot weather can throw a wrench into that, and you may be at risk for both high and low blood glucose levels.

Thats a good incentive for discussing with a medical professional how to adjust your insulin, if need be, to account for your activity level and the weather.

In some places, its not just hot. Its hot and humid at the same time. The extra moisture in the air can make the heat feel worse.

And heres the challenge for people with diabetes: When its humid, your sweat doesnt evaporate as well as it would under drier conditions. That makes it harder to stay cool, and that can make it harder for you to keep your blood glucose levels under control.

The Centers for Disease Control and Prevention suggests monitoring the heat index in your area, since that takes both temperature and humidity into account.

Managing your diabetes carefully is the best way to stay on top of the situation. Here are a few tips to help you do that and stay safe in the heat this summer:

If you have diabetes, youll want to monitor yourself for the possible development of symptoms of heat exhaustion, as well as hypoglycemia and hyperglycemia. Sometimes the symptoms can be similar, so you may want to keep an eye out for a range of symptoms, and when in doubt, seek medical care.

Your body can overheat in response to hot weather and develop a condition known as heat exhaustion. Symptoms tend to include:

While not as serious as heat stroke, heat exhaustion can pave the way for it, so dont ignore these symptoms.

Hypoglycemia occurs when your blood sugar drops to abnormally low levels. Officially, it occurs when your blood glucose levels fall below 70 milligrams per deciliter (mg/dL).

Your risk for hypoglycemia increases in the summer because your metabolism tends to run higher in hot, humid weather, and youre more likely to absorb more insulin.

When hypoglycemia develops, you may start feeling confused or develop blurred vision. Other symptoms include:

In extreme cases, you may lose consciousness. Be sure to keep glucose tablets or another source of fast-acting carbohydrates on hand so you can take them right away if your blood sugar levels start to drop.

Hyperglycemia occurs when your blood glucose levels are too high. Your body either doesnt have enough insulin or it cant use the insulin it has effectively.

You have hyperglycemia if your blood sugar levels exceed 180 mg/dL after meals or hover above 130 mg/dL before you eat.

Feeling really thirsty or fatigued? Do you need to pee frequently? Those are common signs of hyperglycemia. Of course, excessive thirst and fatigue can also develop as a result of dehydration. But either way, you dont want to brush them off. Check your blood sugar levels and make sure youre also drinking enough fluids.

If you start developing signs that you are becoming dehydrated or having heat exhaustion, stop what youre doing. Head indoors to a cool spot, drink some fluids to help you rehydrate, and check your blood sugar levels.

If your blood sugar levels have dropped below 70 mg/dL, remember the 15-15 rule, suggests the American Diabetes Association. That is, consume 15 grams of carbs to raise your blood sugar levels and wait 15 minutes to test your levels again.

If your blood sugar levels are too high, quick-acting insulin can help counteract high blood sugar levels in many cases.

However, if your blood sugar levels are dangerously high, dont wait. Have someone take you to the hospital. If you have low insulin levels, and very high blood sugar levels, you could go into diabetic ketoacidosis, which is a medical emergency.

Summer can be a marvelous time, but the heat and humidity can take their toll on people with diabetes.

Its important to watch out for signs of dehydration and heat exhaustion, and keep close tabs on your blood glucose levels. Keep an ample supply of fluids, medications, and other supplies close by. That way you can reach for your medication, fast-acting carbohydrates, or other supplies as soon you need them.

Read this article:
Diabetes and Heat: How to Stay Safe in Hot, Humid Weather - Healthline

HARRISBURG, Pa. (WHTM) The Pa. Department of Health sent a message Friday asking Pennsylvanians to continue following healthy eating habits and heat safety during the Fourth of July holiday.

While enjoying Fourth of July festivities and food, remember to follow grilling and food safety tips, Acting Secretary of Health Alison Beam said. Since Pennsylvania summer weather can get very hot, it is extremely important to keep perishable foods refrigerated and not sitting out in the heat. Also, remember to properly handle raw meats to prevent foodborne germs, which can lead to food poisoning.

The CDC is providing tips to practice food safety during the summer months. Recommendations include dividing cooked foods into shallow containers and store them in the refrigerator or freezer to rapidly cool if you are preparing food ahead of time. They also recommend tossing any marinades or sauces that touched raw meat as soon as possible.

The CDC also says to continue using clean plates and utensils when taking cooked meat off the grill.

Continuing to keep food refrigerated and to thaw any frozen foods in the fridge, not on the counter. Thawing food on the counter can help quickly grow bacteria.

Those going out for the Fourth of July holiday should use hand sanitizer and disposable wipes, and to only buy food from licensed vendors.

The Dept. of Health also says to be good neighbors and check on people that may have limited mobility or not have an easy way to escape the heat. Gov. Wolf and his administration sent a reminder on how to prepare for hot temperatures back in June.

Anyone who experiences food-related illnesses can visit their health care providers or call 1-877-PA-HEALTH to speak with a public health nurse.

Continued here:
Pa. Department of Health ask Pennsylvanians to stay safe this holiday weekend - ABC27

For many, Thursday kicked off the Fourth of July holiday weekend, and it is also the national week dedicated to tire safety, the perfect time to take certain measures that could save the lives of you and your family.

This weekend is considered one of the most dangerous on the roads and many people will travel by road, but not everyone takes the necessary measures to be safe.

During the Fourth of July weekend last year, 481 people died in traffic accidents, according to figures from the National Security Council, and this year about 2.8 million people are expected to travel by car, an increase of 46% compared to 2020, so the danger could be even greater.

If you are going to travel by land, Here are some safety tips. First of all:

Now, enjoy the ride, and happy Fourth of July!

Local news from across Southern California

It does not hurt to take your car for a complete mechanical overhaul before traveling, especially if you have not used it as much during the last year due to the pandemic.

Remember, when it comes to keeping your family safe, that's a worthwhile investment.

This story first appeared on NBCLA's sister station, Telemundo 52. Haz clic aqu para leer esta historia en espaol.

Excerpt from:
Helpful Tips For a Safe Fourth of July Road Trip - NBC Southern California

Christina DeBusk July 2, 2021

When patients want better health, the two areas they typically attack are diet and physical activity. They start eating more fruits and veggies and make exercise a part of their daily routine. Self-care becomes a priority in an effort to fend off disease and achieve a higher level of wellness. Another area within the nutrition and health space that is beginning to garner more attention is digestive wellness and health.

A quick look at the numbers reveals that tending to the gut is a growing priority for many, fueled by new research, sending it on an upward trend.

The digestive health products market is expected to reach $57.54 billion globally by 2025 according to Grand View Research. This represents a compound annual growth rate (CAGR) of 7.3%. For comparison purposes, the projected CAGR for the nutrition market as a whole is only 6.6% for this same time frame, highlighting the importance that consumers are now placing on this one aspect of health.

Products in the digestive health category include prebiotics, probiotics, and food enzymes. It also encompasses food items designed to promote better digestive health such as dairy products, cereals, and some beverages as well as dietary supplements.

Grand View goes on to explain that some of the driving factors for this projected growth include increasing demand for additives that increase a foods nutritional value and a growing geriatric population. However, it is also due to more consumers seeking the potential benefits of digestive health products that new research shows impacts a patients mood, energy levels and brain function.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKD) reports that digestive diseases are a major issue in the United States, affecting between 60-70 million Americans. They are also responsible for 36.6 million doctors visits annually, 7.9 million trips to the emergency room, and 3.8 million outpatient appointments.

Some of the most common digestive issues and conditions include:

A 2018 study published in the American Journal of Gastroenterology adds that, out of 71,812 people surveyed, 61% indicated that they had at least one gastrointestinal symptom during the prior week. Heartburn/reflux was cited most often (30.9%), followed by abdominal pain (24.8%), bloating (20.6%), diarrhea (20.2%), and constipation (19.7%).

Through research, we are beginning to learn more about the gut and how it can impact overall health. For instance, a 2016 study ties digestive health with total body health via the enteric nervous system. The enteric nervous system is part of the autonomic nervous system, yet functions outside of central nervous system input.

This study indicates that there are multiple disorders that impact a person both gastrointestinally and neurologically. Autism spectrum disorders, Parkinsons, Alzheimers, and amyotrophic lateral sclerosis (ALS) are a few mentioned. This underscores the connection between the gut-brain axis and how it can potentially lead to greater health or greater disease.

Other pieces of research attempt to take a more in-depth look at the connection between digestion and health. One example is a 2020 study in the International Journal of Tryptophan Research which shares how tryptophan, an essential amino acid, interacts with three major metabolic pathways in the gut. It aids in gut function during both healthy and disease states, making it an important part of the health and wellness discussion.

If consumers are becoming increasingly focused on digestive wellness, it is likely that this will become a topic of discussion with at least a few of your chiropractic patients. They may share their concerns about their digestive health or ask your advice about how to create a more positive gut-brain interaction.

A 2019 review states that, when it comes to probiotics, Lactobacillus and Bifidobacterium are two that are generally recognized as safe (GRAS). This review also suggests that good probiotics include those that:

The Cleveland Clinic offers additional guidance for those interested in taking products. Specifically, it recommends not taking them if the immune system is compromised and being willing to try a new probiotic if the current one doesnt appear to be providing any benefit within a few weeks.

Its also important to recognize that no probiotics currently have the approval of the U.S. Food and Drug Administration to help prevent or treat specific diseases according to the American Gastroenterological Association. Thats why this organization suggests using digestive health products made by well-established companies and paying attention to the labels and packaging to better understand what is in them and also how to store and use them properly for the best (and safest) effects.

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Digestive wellness now a top trend in nutrition and health for patients - Chiropractic Economics

TRIPLER ARMY MEDICAL CENTER, Honolulu The COVID-19 pandemic has changed a lot in our society, including how we work. For several individuals, this may mean working longer hours than usual, working unusual hours such as nightshifts, staying up to provide more care to our loved ones, and having less time to sleep and recharge.

Under regular circumstances, adults need 79 hours of sleep each night for optimal health and well-being. A third of U.S. adults report that they usually get less than the recommended amount of sleep. Inadequate sleep is linked with many chronic diseases and conditions such as type 2 diabetes, heart disease, obesity, and depression as well as increased motor vehicle accidents and work-related injury.

Many individuals who do not get enough sleep rely on caffeinated beverages as a way to increase alertness and ability to function during the work day. Its true that when used wisely, caffeines function as a stimulant can help increase alertness. However, excessive and poorly timed caffeine intake can also negatively impact sleep. Because of this, its important to portion size and time our doses of caffeine appropriately to maximize both alertness, sleep quantity and sleep quality.

Problems associated with excessive caffeine intake

Aside from making it difficult to sleep at night, consuming too much caffeine can cause disturbances to the heart, kidneys, and nervous system. According to the U.S. Substance Abuse and Mental Health Services Administration, emergency department visits increased almost 14 times between 2005 and 2011 for problems related to caffeine-containing energy drinks. Caffeine can increase urination, which can lead to dehydration. The FDA estimates that with rapid consumption of around 1200 mg of caffeine, toxic effects such as seizures can be observed.

Dietary sources of caffeine

In the U.S., most intake of caffeine comes from coffee, tea, and soda. Other dietary sources include energy drinks, chocolate, pre-workout and other supplements. For healthy, non-pregnant adults, the FDA cites 400 milligrams daily caffeine intake as an amount not generally associated with dangerous, negative effects. Some individuals may be more sensitive at lower doses, so if you are bothered by headaches, restlessness, nausea, upset stomach, jitters, or anxiety, you may want to re-evaluate how much caffeine youre consuming.

Current FDA regulations require beverage companies to list caffeine in the ingredients list on product labels, however, there is no requirement to list the precise milligram amount of caffeine present in a product. Some companies will voluntarily add this to their product labels. See below for typical products and their caffeine contents.

Timing

Caffeine takes about 30 minutes to take effect, and has a half-life of 5-6 hours. This means that it would take about 5-6 hours for half of the dose to leave the body. So a cup of coffee at lunch or afterward may keep you awake at bedtime. If you are having issues staying asleep, consider limiting the amount and/or consuming your caffeine earlier in the day.

Reducing caffeine intake safely

It is recommended to decrease your dose of caffeine gradually. Sudden drops in caffeine consumption can cause withdrawal symptoms such as headaches, fatigue, irritability, anxiety, nervousness, drowsiness, and depression.

Improving sleep

Try to recognize the stressors in your environment and that you may need more sleep or time to recover. Please see below for some tips to improve sleep, in addition to adjusting caffeine intake:

Use fans or air-conditioning as sleep quality improves with cooler temperatures.

Limit light flow through windows and doors with blackout shades.

Limit screen time before and around your bed.

Have a bedtime routine set aside time to train your body to relax in time for sleep. Try meditating, relaxation breathing, and progressive muscle relaxation.

Follow a healthful diet and stay physically active.

Avoid alcohol, heavy meals, and nicotine for at least 2-3 hours before bed.

Take naps when youre able to. Both short (15-30 minute) and long (1.5-hour) naps can increase alertness. However, know that naps are a temporary help to improve alertness, not a replacement for getting regular, adequate sleep at night.

Get help with your goals

Meeting with a dietitian can help you meet your health and nutrition goals. Tripler Army Medical Centers Outpatient Nutrition Clinic offers one-on-one virtual or face-to-face appointments and group classes. Ask your doctor for a nutrition consult or call Triplers Nutrition Clinic at 808-433-4950 to learn more.

References:

U.S. Department of Agriculture and U.S.Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

Centers for Disease Control and Prevention

American Heart Association

U.S. Food and Drug Administration

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Nutrition Tips - the relationship between caffeine & sleep - United States Army

The Fourth of July is a day to laze in the sun, picnic in the backyard, and watch fireworks.

Stay healthy and avoid some common summertime ailments by following these easy tips. WellSpan is here for you 24/7 if you need us, but we want you to spend the day enjoying time with family and friends, not tending to injuries or illnesses.

The food

Summertime picnics can be a dicey time for foodborne illnesses. Food must be prepared correctly (no undercooked chicken or burgers!) and stored correctly (cold foods must be kept cold!).

July is a great time for healthy eating, with widely available fresh produce, said Frances Hadley, WellSpan clinical dietitian. But be careful when preparing foods and storing them correctly.

Tips: Hadley recommends following four simple steps: clean (wash your hands and use clean food prep utensils), separate (keep raw meat and eggs separate from other ingredients), cook (make sure the internal temperature of meats and other foods reaches the proper level) and chill (never leave perishable food out for more than two hours, or one hour if its hotter than 90 degrees outside).

Uh oh: Symptoms of foodborne illness include nausea, vomiting, stomach cramps or diarrhea. Older adults, young children, people with weakened immune systems and pregnant women are most at risk.

When to seek help: Seek medical attention if you have bloody diarrhea, diarrhea that lasts more than three days, a fever over 102 degrees, frequent vomiting that prevents you from keeping liquids down, or signs of dehydration such as little or no urination or dizziness.

The sun

The weather looks like it will be in the upper 70s to low 80s on July 4, with the possibility of rain. But South Central Pennsylvania has had some significant heat waves so far this summer. Know how to manage the hot weather when it comes.

I love spending time outdoors on a summer day, gardening or hiking with my family and dogs. But I try to take precautions and make sure I dont overdo it, said Dr. Ryan Crim, WellSpan family physician.

Tips: Wear lightweight, light-colored, loose-fitting clothing, take advantage of the cooler morning and early evening for strenuous activity and find some shade, Crim recommends. Also, pace yourself, wear sunscreen that is SPF 15 or higher and broad spectrum or offers UVA/UVB protection, and drink plenty of fluids (dont wait until you are thirsty!). Keep pets in the shade and offer them lots of water, too, the physician adds.

Uh oh: Symptoms of heat-related illness include heavy sweating, clammy skin, fast pulse, nausea, cramps, dizziness, headache. Infants and young children, older adults, overweight people and people with underlying conditions are most at risk.

When to seek help: Your symptoms last more than an hour or worsen, you are vomiting, your temperature is 103 or higher or you pass out. Seek medical help immediately if that occurs, Crim said.

The fireworks

The boom, sizzle and color of fireworks are one of the best and most traditional parts of the Fourth of July. But leave the big ones to the pros.

Its common sense to be careful around fireworks but sometimes people get caught up in the excitement of the day, said Abbey LeCompte, a certified registered nurse practitioner with WellSpan Urgent Care . Be very cautious around any type of firework. Your vision and your limbs can be at risk. Even sparklers need special supervision when used by children.

Tips: Never allow young children to handle fireworks, never use fireworks while impaired by drugs or alcohol and wear protective eyewear or earplugs while using fireworks, LeCompte recommends. Also, never hold lighted fireworks in your hands and keep a bucket of water nearby and soak spent unused fireworks in water for a few hours before discarding.

Uh oh: Sometimes fireworks malfunction and dont go off as planned. NEVER re-light them, LeCompte said. Instead, discard the malfunctioning fireworks into a bucket of water.

When to seek help: You have burns on your skin that are red, blistered or swollen, you have ringing or buzzing in your ears, your vision seems impaired or you feel like you have something in your eye. Dont wait to get help for burns or other fireworks injuries that seem serious.

Need medical help on a holiday or after-hours? Call 911 if you experience a severe injury or illness. For more minor issues, WellSpan Urgent Care is here for you. We also offer 24/7 virtual appointments.

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Avoid the uh oh, and have a safe July 4 - WellSpan Health

Highlights

Geneva: Around one in four people lacked safely managed drinking water in their homes in 2020 and nearly half the worlds population lacked safely managed sanitation, said a joint report released by the World Health Organization (WHO) and the United Nations Childrens Fund (UNICEF) on Thursday (July 1). COVID-19 has highlighted the urgent need to ensure everyone can access good hand hygiene. At the onset of the pandemic, 3 in 10 people worldwide could not wash their hands with soap and water within their homes, the report added.

Handwashing is one of the most effective ways to prevent the spread of COVID-19 and other infectious diseases, yet millions of people across the world lack access to a reliable, safe supply of water, said WHO Director-General Tedros Adhanom Ghebreyesus.

Also Read:WHO Expert Answers Questions About The Link Between Clean Hands And Health

UNICEF Executive Director Henrietta Fore added that even before the pandemic, millions of children and families were suffering without clean water, safe sanitation, and a place to wash their hands. According to the report, between 2016 and 2020, the global population with safely managed drinking water at home rose from 70 per cent to 74 per cent; safely managed sanitation services grew from 47 per cent to 54 per cent; and handwashing facilities with soap and water increased from 67 per cent to 71 per cent. It is not enough despite the progress, said the report, noting that Sub-Saharan Africa is experiencing the slowest rate of progress in the world.Highlighting an urgent need for investment, the report warned that billions of people across the world will be unable to access safely managed household drinking water, sanitation and hygiene services in 2030 unless the rate of progress quadruples.

Investment in water, sanitation and hygiene must be a global priority if we are to end this pandemic and build more resilient health systems, said the WHO chief.

Also Read:72% Of Toilets Surveyed By CAG In Government Schools Dont Have A Running Water Facility, 11% Are Non-existent Or Partially Constructed

(Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.)

NDTV DettolBanega Swasth Indiacampaign is an extension of the five-year-old BanegaSwachh India initiative helmed by Campaign AmbassadorAmitabh Bachchan. Itaims to spread awareness about critical health issues facing the country.In wake of the currentCOVID-19 pandemic, the need for WASH (Water,SanitationandHygiene) is reaffirmed as handwashing is one of the ways to prevent Coronavirus infection and other diseases.The campaign highlights the importance of nutrition and healthcare for women and children to preventmaternal and child mortality,fightmalnutrition, stunting, wasting, anaemia and disease prevention throughvaccines. Importance of programmes likePublic Distribution System (PDS), Mid-day Meal Scheme, POSHAN Abhiyanand the role ofAganwadis and ASHA workersare also covered. Only a Swachh or clean India wheretoiletsare used andopen defecation free (ODF)status achieved as part of theSwachh Bharat Abhiyanlaunched byPrime Minister Narendra Modiin 2014, can eradicate diseases like diahorrea and become a Swasth or healthy India. The campaign will continue to cover issues likeair pollution,waste management,plastic ban,manual scavengingand sanitation workersandmenstrual hygiene.

18,30,78,286Cases

5,88,21,306Active

12,02,93,091Recovered

39,63,889Deaths

Coronavirus has spread to 194 countries. The total confirmed cases worldwide are 18,30,78,286 and 39,63,889 have died; 5,88,21,306 are active cases and 12,02,93,091 have recovered as on July 3, 2021 at 3:55 am.

3,05,02,362 44,111Cases

4,95,53314,104Active

2,96,05,779 57,477Recovered

4,01,050 738Deaths

In India, there are 3,05,02,362 confirmed cases including 4,01,050 deaths. The number of active cases is 4,95,533 and 2,96,05,779 have recovered as on July 3, 2021 at 2:30 am.

60,79,352 8,753

1,20,079 212

58,36,920 8,385

1,22,353 156

29,49,128 12,095

1,04,229 1,706

28,31,394 10,243

13,505 146

28,49,997 2,984

53,894 11,441

27,60,881 14,337

35,222 88

24,88,407 4,230

36,707 819

24,18,882 4,952

32,818 97

18,96,818 3,464

37,323 855

18,46,716 4,284

12,779 35

17,06,384 116

2,560 127

16,81,208 228

22,616 15

15,02,706 1,422

19,729 441

14,65,219 1,840

17,758 23

14,34,374 93

1,041 316

14,08,350 407

24,983 2

9,95,195 305

5,620 167

9,76,125 467

13,450 5

9,52,573 76

1,312 90

9,42,331 159

8,930 7

9,16,109 3,222

27,738 89

8,84,262 3,265

4,109 46

8,23,687 80

2,644 150

8,10,979 228

10,064 2

7,89,887 43

514 19

7,80,384 54

8,989 8

7,68,800 76

1,293 87

7,58,046 148

9,461 15

7,22,282 181

1,693 23

7,10,995 202

9,594 2

6,25,237 858

12,726 326

6,08,833 1,175

3,678 9

5,96,094 195

2,752 209

5,77,256 390

16,086 14

5,13,606 2,453

25,261 476

4,83,741 2,902

4,604 27

3,45,794 88

831 23

3,39,850 111

5,113

3,40,488 109

1,864 102

3,31,297 208

7,327 3

3,16,291 331

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Nearly Half The Worlds Population Lacked Safely Managed Sanitation In 2020: Report - Swachh India NDTV