Archive for the ‘Heath and Fitness’ Category
Hello friends, I hope you all had a wonderful weekend. Mine started out great as I presented a Basic Blogging Workshop at the Elsmere Library. It was a very interactive class and fortunately the library was air conditioned so it was very cool and comfy indoors.
However, by the time the workshop ended the temps outside had risen to cause a statewide excessive heat warning.
If you are in an area affected with this excessive heat, here are a few tips from the Office of Emergency Management to help you keep cool and safe during a summer scorcher.
(Photo by Spencer Platt/Getty Images)
- Stay indoors in air conditioning as much as possible.
- If you do go outside, stay in the shade.
- If your home is not air-conditioned, spend at least two hours daily at an air-conditioned mall, library or other public place.
- Wear sunscreen outside along with loose-fitting, light-colored clothes that cover as much skin as possible.
- Drink water regularly even if you are not thirsty. Limit alcohol and sugary drinks which speeds dehydration.
- Never leave children or pets alone in the car.
- Avoid exertion during the hottest part of the day.
- Take a cool shower or bath.
- Make sure to leave plenty of water for your pets.
- Be a good neighbor, check on elderly and people with disabilities in your community who may need assistance keeping cool.
- Additionally, residents should contact their local and/or county offices of emergency management regarding any open air-conditioned senior centers or cooling stations.
- Encourage them to use their AC or help them get to a cool place.
- Make sure they are drinking enough water.
- During heat emergencies, NYC Cooling Centers are open.
- For locations and hours, call 311 or visit www.nyc.gov/oem
What Is It and How Do I Get It? Heat Stroke results from having an abnormally elevated body temperature. Whenever our body works out, it naturally generates heat, which usually escapes through the skin or through the evaporation of sweat. However, when you work out in extreme heat or humidity (or when you work out at a high intensity outside and do not hydrate yourself), the heat your body produces may not be able to dissipate well enough and your body temperature rises, sometimes up to 106°F or higher.
Infants, the elderly, athletes and those who work outside and physically exert themselves under the sun for a living are those at highest risk for heat strokes.
How Do I Know It’s Heat Stroke? Heat stroke symptoms can sometimes mimic those of a heart attack or other conditions. Often, an individual will experience signs of heat exhaustion before the condition escalates to heat stroke. Heat exhaustion symptoms include nausea, fatigue, headache, muscle cramps, dizziness, weakness and vomiting.
Heat stroke symptoms include a high body temperature, the absence of sweating, red or flushed dry skin, rapid pulse, difficulty breathing, hallucinations, disorientation, agitation, seizure and/or coma.
Prevention: Avoid working out in high-temperature or humidity environments. If you cannot avoid physical exertion in these environments, be sure to frequently hydrate yourself to help keep your body temperature down and take breaks as often as possible. Also, avoid drinking caffeine, alcohol or tea, as this may lead to dehydration.
Treatment: Heat stroke is a medical emergency that can lead to brain or organ damage and even death. If you or someone around you is exhibiting symptoms of a heat stroke, immediately call 911.
• While you’re waiting for emergency medical services, get the victim to a shady area, remove clothing, apply cool or warm water to the skin, fan the victim to promote sweating, and place ice packs under the armpits and groin.
• Further treatment must be administered by a trained medical professional.
Anyone who’s spent a long day out in the summer sun is more than likely familiar with sunburn.
How Do I Get It? Sunburn is literally a burn to the skin caused by the sun’s ultraviolet rays and anyone can get it from being out in the sun.
How Do I Know It’s Sunburn? Sunburn is recognized by red or reddish skin in areas that have recently been exposed to the sun. The skin is hot to the touch and often painful. Other symptoms include peeling skin or blisters where the burn was most severe. Individuals with fair or light-colored skin are at a greater risk of sunburn injury.
Prevention: If you’re going to be out in the sun, the best way to protect yourself is to apply sunscreen 15-30 minutes before heading outside.
For the most complete protection, apply a sunscreen with an SPF of 15 or higher that has both UVA and UVB protection to shield your skin from both the sun’s burning rays (UVB rays) and it’s aging rays (UVA rays) that are connected to melanoma skin cancers. If you plan to be active or go in the pool, make sure you use a sweatproof/waterproof sunscreen.
For best application, use about a tablespoon of sunscreen to cover your entire face and ears, and use about a shot glass full to cover each of the other exposed parts of your body. Reapply every three hours.
• Over-the-counter medications such as ibuprofen and aspirin are helpful in reducing pain, especially when taken early on.
• Aloe vera gel helps to cool and calm the skin as well as reduce pain and promote healing. The gel forms a protective layer on the skin that seals in valuable moisture, preventing dehydration and promoting faster healing.
• For mild sunburn, cool compresses with equal parts milk and water calm the skin. Apply to the sunburned area for 15-20 minutes at a time.
• Avoid scrubbing or shaving the skin.
• Of course, stay out of the sun while you’re sunburned.
For severe burns, see your doctor.
How are you and the family keeping cool this summer?
Saturday I attended the 3rd Annual Health, Wellness and Empowerment Summit presented by the Wilmington Alumnae Chapter of Delta Sigma Theta Sorority, Inc.
The Empowering Our Sisters: Our Journey to Wellness event was held at the John H. Ammon Medical Education Center at the Christiana Hospital.
I was invited to attend and to provide social media coverage by my “Sistah in Greekdom” Porsha Hargrove of Porsha Hargrove Consulting.
Delta Sigma Theta and Sigma Gamma Rho
Arriving early Saturday morning, I followed the directional signs to the designated parking area, which was quite far from the actual venue. However, there was a shuttle bus waiting to transport us to the front door of the Education Center.
The lobby quickly began filling up with over 100 women of all ages and races. The registration tables were set up front and each attendee was greeted graciously and presented with a name badge and a reusable bag.
Inside the bag there were a few chatskis as well as a program folder which contained the full Summit Schedule, a Health Guide, Health Score Card, and Emergency Prepare a Kit, lined paper for notes and an Evaluation Form.
Also in the lobby were Exhibitor tables with health and wellness information including FREE Health Screenings and an opportunity to get additional raffle tickets for the various prize drawings throughout the day.
Long tables held Continental Breakfast goodies such as bagels, Belvita Biscuits and fruit, as well as WaWa Coffee which I made my way over to because you know me, my favorite flavor of WaWa coffee is Hazelnut.
The program began with a Welcome and Acknowledgements from Karen Bostick, Chapter President and Linda Thomas, President, followed by an Invocation by the Reverend Natalie Alford from Trinity AME Church in Middletown, DE.
Sarah Harrison, Health Summit Chair presented the purpose, objectives and an introduction of the moderator then the young ladies ages 11-17 relocated to another room outside of the auditorium.
Their Empowerment Workshop Sessions was being presented by One Village Alliance, “Girls Can Do Anything”, and for those of us older than 18, we stayed in the main auditorium.
There were many wonderful speakers who spoke on various important health issues including the Top Cancers in Delaware and the Interconnectivity of Spiritual, Emotional/Mental and Physical Health and Wellness.
Microphones were set up on the floor giving attendees an opportunity to ask questions or respond to questions posed by the moderators.
Love Congo, a Triple Negative Breast Cancer Survivor spoke of her journey and her inspirational message touched us all.
A mini break gave us an opportunity to visit the exhibitors, network, participate in the FREE health screenings or just grab another cup of coffee, water, juice or run to the restroom.
The “Prize Patrol” was on duty during the breaks and there were some really wonderful giveaways – unfortunately, I didn’t win any of them!
Lunch was provided by Zoup.com and it was a well prepared and delicious box lunch containing a variety of soups, sandwiches and salads.
The Keynote Speaker, Rita Choula, Senior Advisor, AARP spoke on “Empowering the Caregiver” which is a hot button topic in today’s society and Delaware is leading the charge on working with caregivers of cancer patients.
The highlight of the day was the Fashion Show, which was moderated by Cheris Lockett and Donametria Stallings, Miss DSU.
The fashion show models were physicians, health care providers, survivors and young sisters all of which did their thing on the Runway, it was beautiful!
I would like to thank the lovely ladies of Delta Sigma Theta Sorority, Inc., Wilmington Chapter for hosting this Health, Wellness and Empowerment Summit and look forward to next year’s event.
Please use the hashtag #DeltaWellness2016 to see even more pictures posted to my Facebook, Twitter and Instagram accounts.
A special thank you to my fellow Social Media Diva, Lorena and of course my “Sistah in Greekdom”, Porsha Hargrove for inviting me!
8 Healthy Habits You’re Not Doing (But You Need To Be)
By: Darci Maxwell
Jim Rohn said “Take care of your body. It’s the only place you have to live.” While we all want to take care of our bodies, we tend to get a little lazy here and there, neglecting do many necessary things to keep us healthy. We all do it – our lives become hectic and we decide that we don’t have time to do the little things, or we simply forget. Unfortunately, neglecting these little things takes a toll on our overall health. Make a change today by finding time to create the eight healthy habits below.
Getting Enough Sleep
We are all culprits of not sleeping enough. Some people see it as a waste of time, others just can’t seem to find the time to do it. Research, however, has proven that getting enough sleep will help you be more successful throughout the day. It sharpens your mind, eases stress, decreases the risk of accident and injury, and increases the chance of developing diseases such as heart disease and cancer.
To help yourself sleep better, don’t drink alcohol or coffee for four hours before bed. Create a bedtime routine that starts one hour before you want to be in asleep to help you wind down. Turn off all electronics during this time. Go to bed and wake up at the same time every day, regardless of whether or not you need to. Exercise more often to help you sleep better at night.
Flossing Your Teeth
While half of all Americans brush their teeth about once a day, nearly 80% of don’t floss their teeth. Your toothbrush cannot reach every crack and crevice between your teeth, and if you do not floss, it increases the risk of plaque, gingivitis, and cavities. If your gums bleed whether you are in a dentist’s chair or just when you floss at home, it is an indicator that you are not properly taking care of your teeth. You should be brushing and flossing twice per day for optimum dental care.
Drinking Enough Water
How much water do you drink a day? A cup? Two cups? It is recommended that you drink ½ oz to 1 oz of water for every pound that you weigh, every day. So if you weigh 145 lbs, you should drink about 70-145 ounces of water a day. Of course, that range depends on your circumstances. You need to drink more water if you are exercising or if you are out in the sun than if you are sitting at your desk.
Fortunately, all of this liquid does not have to come from just drinking water. You can drink juice, eat soup, or eat a popsicle, just make sure that you avoid alcohol and soda as those can dehydrate you more. Remember that if you only drink water when you feel thirsty, you are already dehydrated. Sip water throughout the day for a healthier life.
Washing Your Face
We all know the importance of washing your face, but few people actually do it every night. During the day, your face collects dirt, dust, bacteria, and more. Washing your face every night with lukewarm water will remove any buildup that you have accumulated throughout the day.
Massage a gentle cleanser into your face for thirty seconds to a minute to properly clean the face. Rinse with water and pat dry. Rubbing dry can damage your skin and create wrinkles.
Cleaning Under Your Nails
Finger and toe nails are one of the germiest places on our bodies, but we rarely take care of them the way we should. The black gunk under your fingernails is dirt, lint, keratin debris from your nail, as well as skin cells. If it is every green, that means that you have bacteria living under your nails. You need to be extra vigilant in taking care of your nails if you have artificial nails as there are tiny spaces perfect for bacteria growth.
Put soap in the palm of your hand and scrub your nails clean in a circular motion, using your palm. If the buildup is particularly bad, you can sweep under them with an orange stick. Be gentle when cleaning under your nails because you can separate your nail from the nail bed if you are too rough.
Leaving Your Face Alone
Resting your hands on your face at work, picking your face, or just touching your face is terrible for your skin. There is a lot of oil and bacteria on your hands, so leave your face alone. Picking your face will actually make you break out more, break down your collagen, cause scarring, spread bacteria, and make it more difficult for your skin to heal. Touching your face, like picking your face, also spreads bacteria. Find something else for your non-dominant hand to do while you’re scrolling through your social media feed, like playing with a spinning ring or twiddling a pencil.
It is recommended that you exercise 30 minutes a day 6 days a week. However, very few people actually find the time to do so. Exercising decreases the risk of many diseases, and helps you stay young and healthy. To help you exercise more often, keep an extra change of workout clothes in your car, buy clothes that you like, follow a fitness guru on social media, and set daily reminders on your phone.
Spending Time Outdoors
Being trapped at a desk during your 9-5 job can make it difficult to see the sunshine, let alone spend time in nature. Spending time outside can help boost your focus, creativity, improve your mood and self-esteem, increase your Vitamin D levels, as well as heal your body and soul. The earth has a negative charge, and “plugging in” to the earth (by walking barefoot in the grass or sand) can help rejuvenate your body.
Take an afternoon walk, eat outside, exercise outside instead of in a gym, or just go sit on your porch for a few minutes. Even spending five minutes a day outside can change your life.
WOW – I can’t believe that I am still struggling with weight loss and menopause!
(REPOST FROM 2013)
The Freshman 15 is nothing compared to the Menopause 20! In college I could skip a meal and lose 5 pounds, now if I look at a piece of bread I gain 5 pounds.
The Personal Summers were handled with portable fans and cotton clothing;
The absence of menses was happily welcomed and handled;
The dryness was handled with personal lubricants like K-Y® YOURS+MINE , Poise and a patient hubby;
The mood swings were handled with
red wine Moscato and an understanding family
The weight gain is NOT BEING HANDLED WELL
A woman’s body is constantly going through changes, some of them good, others not so much. I’m in the
4th 5th year of menopause and was handling it well until the extra pounds began to increase my body mass index (BMI). Initially I blamed it on the stress of caring for my grandmother before her death in 2009; then I blamed it on kicking a 30-year smoking habit; then on the snow storm of 2010, and the chips I ate while watching the flakes fall. Next it was the long commute, 3 hours a day back and forth to work. I would walk in the afternoons and on the elliptical in the evenings but it wasn’t enough to burn the necessary calories or speed up my metabolism. Zumba is fun but I haven’t lost a single pound, I did however, twist my knee and realize that I’ve lost all of my rhythm!
I used Sensa, lost 10 lbs, put it back on, joined NutriSystem, lost 20 lbs, put it back on, cleansed with lemonade laced with cayenne pepper, went carb and sugar free – I hate the bathroom scale! I’ve gone to the doctor, had my thyroid checked, drink shots of ACV with water after each meal but the pounds refuse to leave.
I’ve tried eDiets, me diets, ABC diets with no success. To say it’s frustrating would be an understatement and I’m getting desperate to lose the “Menopause 20”, and refuse to give up the challenge!
Medical reports state that weight gain during menopause is not uncommon or even my fault, that it’s hormonal and I need to increase the intensity of exercise, (where is Richard Simmons when you need him), and decrease the intake of certain foods and beverages. So no more Sriracha flavored chips and beer, Triscuits and Cabot cheese or Mexican and Chinese takeout, a sacrifice that I am willing to make.
Tomorrow I fill the grocery cart with lots of fresh fruits, veggies and fish in an attempt to rid myself of the Menopause 20 – wish me luck!
Disclosure: This post contains Affiliate Links which may earn me enough for a
candy bar piece of fruit if you make a purchase.
Is weight loss a challenge for you, if so, what is your strategy?