The Wellness Cache

The Wellness Cache is a collection of general health information topics for everyone.


Physical Activity and Arthritis

“20% of adults reported having been told by a doctor that they have arthritis.” - 2002 Alaska Behavioral Risk Factor Surveillance System (BRFSS)

Arthritis affects people of all ages. Some of the physical symptoms include swelling, pain, limited movement of joints, stiffness, and fatigue. People who have arthritis may be less active which can put them at higher risk for high blood pressure, heart disease, diabetes and other conditions.

Being more physically active can help improve daily movements, delay disability and decrease pain. Try to stay active within your limits by walking daily, doing water exercises and stretching. Talk to your Provider or Health Educator to learn more about self-management of arthritis or chronic pain.

For more information call Health Education at (907) 729-2689.

" Life only allows you to move forward, because tomorrow you're a new person with past lessons." - Huong Nguyen

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Benefits of breastfeeding

The American Academy of Pediatrics “recommends that babies continue to breastfeed for at least 12 months, or for as long as mutually desired.”

For the mother, breastfeeding can reduce her risk for breast and ovarian cancer, anemia, and osteoporosis. For the baby, breastfeeding helps to prevent common illnesses, including diarrhea, respiratory tract, ear, and urinary tract infections. For both mothers and babies, breastfeeding is an important part of bonding and it helps children grow healthy and strong.

“ An ounce of prevention with breast milk, will always give a pound of cure.” - Anonymous

For more information, call Health Education at (907) 729-2689

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Smoky environment needs to be put out.

In the United States alone, second hand smoke is responsible for an estimated 35,000 to 40,000 deaths each year from heart disease in people who are not current smokers. American Cancer Society. Cancer Facts and Figures 2002.

Secondhand smoke can be harmful in many ways. Nonsmokers who are exposed to secondhand smoke absorb nicotine and other harmful chemicals just as smokers do. The greater the exposure to secondhand smoke, the greater the level of these harmful chemicals in your body. Making your home smoke-free is a great start. A smoke-free home protects your family, your guests, and even your pets from the harmful effects of second hand smoke.

“ Once you learn to quit, it becomes a habit.” - Vince Lombardi

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Holiday Health

Traditional foods during the holidays bring comfort and link us with our past. Take small portions of a variety of your favorite dishes but recognize when you are full. Eat foods in moderation while making healthier choices so not to deprive yourself. Focus on weight maintenance rather than weight loss. Make time for physical activity and allow for quiet time to free yourself from anxiety. Remember the spirit of the holidays!

“To insure good health: Eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” - William Loden

For more information, call Health Education at (907) 729-2689

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Smells bad, is good

“ When used for a period of 4 weeks, garlic usually lowers total cholesterol levels by about 4-12% and blood pressure by 2-7%” – Natural Medicines, Comprehensive Database 2003

For thousands of years, garlic has been noted to have medicinal properties. Recent studies have shown that eating garlic may protect against heart disease by lowering total blood cholesterol and high blood pressure. Garlic can be used as a powder, oil or in supplement pill form. The best source is the fresh garlic clove because it offers more of active ingredient allicin than the supplements. Consult with a doctor or a dietitian before consuming garlic or any other herb in quantities beyond those ordinarily used in cooking.

“Tomatoes and oregano make it Italian; wine and tarragon make it French. Sour cream makes it Russian; lemon and cinnamon make it Greek. Soy sauce makes it Chinese; garlic makes it good.” - Alice May Brock

For more information about healthy eating, call Health Education at (907) 729-2689

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Diabetes in Alaska Natives

Did you know that Alaska Natives are at increasing risk to get diabetes? During the 1960’s diabetes was quite rare among Alaska Native people. Between 1985 and 1998 the prevalence of diabetes increased 80% in the Alaska Native population (International Journal of Circumpolar Health, June 2001, pp. 487-494) especially for the Inupiats, Central Yup’iks, and Siberian Yup’iks. Less physical activity and increased high calorie store bought foods contribute to the increased risk. Education plays a key role in reducing the risk of diabetes. Seeing your doctor regularly to be tested for diabetes, and visiting with a dietitian to learn how to incorporate healthy lifestyle habits is a good place to start.

“ The first wealth is health.” - Ralph Waldo Emerson

For more information about diabetes, call Health Education at (907) 729-2689

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Is Your Child's Seat the Right One?

Fact: Traffic collisions are the leading cause of death and injury to children ages 0-15. - NHTSA 2001

As a child grows, it is important to use the proper car seat. When choosing a car seat make sure that it is new or that you know its history. Used car seats may have unnoticeable damage and may be unsafe. During a child’s development there are three types of car seats to accommodate all different sizes and ages: An infant seat approximately, 5 to 22 pounds, a convertible seat, 5 to 40 pounds, and finally a booster seat, 40 to 80 pounds. It is important to remember that all infants should be seated rear-facing whether they are in an infant seat or a convertible car seat until they are both 20 pounds and one year of age. Once a child reaches one year and is 20 pounds, the seat could then be turned forward facing. Children over four years of age should continue to be secured in an approved child safety seat, a booster seat or a seat belt; whichever is appropriate for the child’s size and weight. A booster seat helps your child properly fit in the seat belt.

For more information, call Health Education at (907) 729-2689

"The past is a source of knowledge, and the future is a source of hope." - Stephan Ambrose

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Work, “The Original Exercise”

The prevalence of obesity in Alaska rose 26% from 1992-2000 - Alaska Department of Health and Human Services, April 2003

In the past, people were much more physically fit, not because they went to the gym and exercised 3 or 4 times a week, but because they worked hard physically everyday. Today, because people look for ways to make their daily lives easier, they often neglect a great way to stay physically fit, the “original exercise” – work.

It’s easy to find ways to do more work. Try pushing the lawn mower instead of riding it, plant a garden with a shovel instead of a tiller, cut wood with a hand saw or ax instead of using a chain saw, or hike to a favorite berry picking spot instead of riding an ATV. Look for ways to add physical activity to your day. The benefit can be a longer, healthier life.

For more information contact Health Education at (907) 729-2689

“ Opportunity is missed by most people because it is dressed in overalls and looks like work. ” - Thomas Edison

Always check with your provider before beginning any exercise program.

For more information on Weight Loss, click HERE

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Exercise Improves Sleep Quality In Older Adults

FACT: Elders report more sleep complaints than any other age group.

A Stanford University School of Medicine study found that sedentary older adults who walked or did some form of aerobic exercise four times a week improved their sleep. Exercisers slept about an hour longer each night and cut sleep onset time in half.

Other benefits of exercise include lowered stress levels and increased relaxation.

Source: Ferrini & Ferrini; Health in the Later Years

“ It is a mistake to regard age as a downhill grade toward dissolution. The reverse is true. As one grows older, one climbs with surprising strides. ” - George Sand (1804-1876)

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Be Good To Your Eyes

The National Institute of Occupational Safety and Health (NIOSH) estimates that 88% of those who work at computers three or more hours a day suffer from eyestrain.

Remember, your eyes have muscles. It is important to take regular breaks. Follow the 20/20/20 rule - every 20 minutes, look at least 20 feet away for 20 seconds. Remember to blink. You blink less often when looking at a computer. This can cause your eyes to become dry and even uncomfortable.

Other tips to avoid eyestrain:

For more information on eyestrain, contact your eye doctor.

“Few cases of eyestrain have been developed by looking on the bright side of things.” - Author Unknown

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