8 Great Ways You Can Help
Protect Your Heart
Adopting some simple healthy habits and having regular checkups can help keep your ticker in tip-top shape.
- Brush and floss your teeth. Researchers have found that people with gum disease are almost twice as likely to have coronary artery disease.
- Hide the salt shaker. Cutting back on salt reduces the chance of high blood pressure and cardiovascular disease. The American Heart Association recommends that healthy adults consume less than 1,500 milligrams of salt a day (about one teaspoon).
- Laugh, and laugh often. Mental stress – including laughing less and displaying anger and hostility – may contribute to fat and cholesterol build-up in the coronary arteries that can lead to heart attack.
- Enjoy a piece of chocolate. Indulging in a small square of chocolate a day (about 0.3 ounces) may help lower blood pressure and reduce heart disease risk too, according to a study published in the European Heart Journal.
- Change your TV viewing routine. Entertain your heart while watching your favorite shows by lifting hand weights, doing lunges and leg lifts, or stretching out with some yoga poses.
- Don't smoke. Smoking or using other tobacco products is one of the top risk factors for developing cardiovascular disease.
- Get your Zzzs. Getting enough sleep is important for a healthy heart – aim for seven to nine hours each night.
- Know your numbers. The American Heart Association recommends that blood pressure be checked by a physician at least once every two years and cholesterol be checked every five years. Talk with your doctor about a screening schedule that is right for you.
Dr. Nicholas Krawczyk Joins FamilyHealth
Nicholas Krawczyk, MD, has joined the family medicine practice at FamilyHealth Medical Clinic in Farmington. Dr. Krawczyk will see a full range of patients of all ages. His areas of professional interest include management of chronic conditions and preventive medicine. His physician services are provided by Mayo Clinic Health System.
Dr. Krawczyk received his medical degree from the University of Minnesota School of Medicine and performed his residency through the University of Minnesota at North Memorial. Most recently, Dr. Krawczyk practiced at Lakeview Health System in Stillwater. Prior to pursuing a medical degree, he worked for Northfield Hospital Emergency Medical Services for four years as an emergency medical technician and paramedic.
For an appointment with Dr. Krawczyk, call FamilyHealth Medical Clinic at 651-460-2300.
Free Parent Education Events
Join us for two parent education events in the coming months, brought to you by the Lakeville and Farmington school districts. Admission is free to both events. These workshops are sponsored in part by FamilyHealth Medical Clinic.
Resolving Power Struggles
Monday, Feb. 6, 7 to 8:30 p.m.
Kenwood Middle School Auditorium,
19455 Kenwood Trail in Lakeville
Toni Schutta, a parent coach, will speak on how to resolve the power struggles that inevitably erupt between parents and children of all ages.
Managing the Madness
Monday, March 12, 7 to 8:30 p.m.
Farmington High School Lecture Hall, 20655 Flagstaff Ave. in Farmington
Kilee Christnagel, a parent educator, will offer a number of practical, proactive discipline techniques that may help bring peace and order to your home.
Keep Contagious Bugs at Bay
Although it's been a remarkably mild one so far, winter still bears the title of cold and flu season. The following tips can help minimize your risk for serious illness.
Influenza is a viral infection of the nose, throat, bronchial tubes and lungs. Signs of the flu include runny nose, coughing, sneezing, sore throat, fever of 101 degrees or more, chills, body aches, appetite loss, fatigue and weakness. See your doctor right away if you have flu symptoms, especially if you have any risk factors. Taking a prescription antiviral medication within 48 hours of the symptoms' onset may help.
Sound nutrition and regular exercise can strengthen your immune system to fight infectious diseases, and regular hand washing can keep germs at bay. Annual flu shots will give you added protection and are recommended for adults over age 50 or at high risk and for those who may transmit influenza to someone at high risk.
A cold is a viral infection of the upper respiratory tract. Symptoms include a drippy nose, nasal congestion, itchy or sore throat, watery eyes, mild headache, body aches, sneezing, coughing and, sometimes, slight fever (less than 102 degrees) and mild fatigue.
See your doctor if your cold doesn't get better within seven to 10 days, if your symptoms worsen or if you have a chronic respiratory condition. Over-the-counter cold medications may provide some relief. Antibiotics won't help.
To prevent a cold, avoid close contact with anyone who has a cold, wash your hands frequently and don't share drinking glasses with others. Ask family members suffering from colds to sneeze or cough into tissues and throw them out.
4 Nutrients That May Help Ward Off Viruses
You can help ward off illness by feeding your immune system a well-balanced diet. Certain nutrients, especially the following, have been found to help combat illness:
Garlic, echinacea, ginseng, vitamin E and the probiotics found in some yogurts are thought by some experts to fight infection, but more research is needed. In the meantime, experts recommend eating a diet rich in infection-fighting nutrients such as fruits, vegetables and whole grains.
- Selenium. Found in Brazil nuts and seafood, this mineral helps protect against the cell damage that occurs during infection.
- Vitamin B6. Found in beans, fortified cereals, meat, poultry, fish and some fruits and vegetables, Vitamin B6 keeps your red blood cells oxygen-rich, which strengthens your immune system.
- Zinc. Because zinc is responsible for developing and activating the white blood cells that fight infection, even a moderate deficiency can hurt your immune system. Cleveland Clinic researchers found that zinc lozenges shortened infections' lives by half. Zinc is found in oysters, fortified cereals, meat, beans and nuts.
- Omega-3 fatty acids. Given their ability to control the inflammation that leads to disease, it can be wise to eat plenty of omega-3 fatty acid-rich foods like nuts, salmon, tuna, mackerel and canola and flaxseed oils.