Supplemental Choices for Women

Osteoporosis --- Iron Deficiency --- Heart Disease

Calcium & Vitamin D - Low intake increases your risk of osteoporosis causing bone loss. Choose milk, yogurt and calcium fortified fruit juices as a source of calcium and vitamin D.

Fish Oils - Low intake in fish oil or Omega-3 fatty acids can increase risk of heart disease. Heart disease is the number one cause of death of among woman in the united states. The American Heart Association recommends two servings of fatty fish per week.

Folate - Important for pregnancy to avoid neurological conditions from developing. Choose green leafy vegetables; oranges and orange juice.

Iron - Women loose blood through menstruation, which can lead to iron deficiency. Choose lean meat, fish, poultry, spinach, dried beans, and fortified cereals.

Dietary Fiber - Reduce your risk of heart disease and maintain healthy weight. Choose fruits, vegetables, and whole grains breads.

Source: Mayo Clinic Health Solutions

On The Job - Risk Factors

Awkward Postures

A risk factor is anything that increases the likelihood of developing a muscoloskeletal injury. Awkward postures like the one shown above can cause serious risk to the low back if done repetitively. When lifting use the "stick method", keeping the back in neutral and avoiding stress on the low back by keeping the shoulders back allowing you to bend but not break. See illustration below.

Injury Prevention Tip

Gauravi Merchant, PT, MPA, executive director, Physicians Choice Physical Therapy, West Los Angeles, says PTs can often help people prevent fall-related injuries by helping them to improve their balance and offering tips for fall recovery and prevention. ‘'Teaching people the right body mechanics, stretching and strengthening the weak muscles—and by that, preventing injuries......from overuse and poor body mechanics.

Her tips for clients:
1. For injury prevention: good posture, good body mechanics, improving core strength, and regular exercise.

2. For low back pain prevention and recovery: good posture and body mechanics at all times; core strengthening, "We use Pilates-based physical therapy to reeducate muscles and improve core strength; and regular aerobic exercises such as swimming and cycling."

3. For recovery: ice first with all acute back injuries......education about what to do/not do in terms of body mechanics and posture; home exercise program to recover and prevent future back injuries.

* Article taken from rehab management or www.rehabpub.com

Wellness Check - How Active Should I Be?

To reduce risk of chronic diseases:

Engage in 30 minutes of moderate-intensity exercise on most days of the week

To help manage body weight and prevent unhealthy weight gain in adults:

Engage in 60 minutes of moderate to vigorous-intensity exercise on most days of the week while not exceeding recommended caloric intake

To sustain weight loss in adulthood:

Engage in 60-90 minutes of moderate-intensity exercise daily while not exceeding caloric intake

Children and adolescents:

Engage in at least 60 minutes of exercise on all days of the week

Botanical Suppliments - Ginger

Ginger

Source: Ginger Root

Indication: Nausea, vomiting during pregnancy, motion sickness

Wellness Check - Men

Prostate Cancer Screening, Prostate-Specific Antigen (PSA), Digital Rectal Exam (DRE)

Age 50 and older - annually

Age 45 and older - annually if African American or have 1st degree relative with prostate cancer before the age of 65

Age 40 and older - annually if you have several 1st degree relatives with prostate cancer before the age of 65

*1st degree relative is father, brother or son