"Quick Tips"

Quick medical tips you can use. Information is based on the book, Common Medical Sense (author Dr. Linda Petter).







NUTRITIONAL TIPS:

Daily calorie intake: active man needs 2,500 - 3,000 calories a day , an active woman 1,800 - 2,200.

Carbohydrates: 180 - 230 grams a day. Goal towards weight loss 20 - 60 grams a day. Examples of carbohydrates are bread, rice, pasta, and potatoes.

Protein: a man needs 56 grams a day, a women 46 grams a day. Examples of protein are eggs, milk, cheese, fish, meats, and nuts.

Fat: a man needs 60 - 90 grams a day, a woman 45 - 60 grams a day. "Good" fats are monounsaturated and polyunsaturated. Examples are olive oil, fish and nuts.

Fiber: 25 grams a day for both men and women. Examples are fruits, vegetables, bran, and whole grain products.





NUMBERS TO KNOW :

(for the average healthy adult)

Blood pressure: 120/80 and less, but greater than 90/60

Normal body temperature: 98.6 degrees fahrenheit, fever 100.00 degrees or greater

Normal pulse: 60 – 100 beats per minute

Normal respiration: 10-15 breaths per minute

Blood sugar: 60-100

Total Cholesterol (bad): less than 200

Triglycerides (fat in the blood):less than 150

LDL (bad cholesterol): less than 130

HDL (good cholesterol): greater than 40







HOW OFTEN DO I NEED TO . . .

(general guidelines to follow)

Physical - - an adult should have a complete physical every year. A good way to remember this is by your birth date. Give yourself the “gift of health” every year!

PAP - - yearly starting at age 21, or soon if a woman becomes sexually active. If you have had a hysterectomy, you no longer can have a pap because the cervix is removed.

Breast exam - - first self-breast exam starting at age 18, thereafter, monthly for everyone. Your doctor will do a breast exam as part of your yearly physical.

Mammogram - - a screening mammogram is recommended starting at age 40, but sooner if you or your doctor feels a lump, or if there is a family member with breast cancer. During our forties, a mammogram is typically done every two years. At age 50 and older, every year.

Td (tetanus booster) - - adults should have this vaccine booster every ten years. Also, it is recommended that you receive this booster containing Pertussis, as this disease is re-emerging.

Laboratory tests - - for a healthy adult not on prescription medication, blood work should be done once a year during a physical. If you are on prescription medications, the frequency of blood work depends upon the medication you are taking and your medical conditions (please consult your physician).

High blood pressure -- if you have hypertension, you should see your doctor at least every 6 months. You should also have a home blood pressure unit and be checking your pressure at least once to twice a week. Goal for blood pressure: 120/80 and less, but greater than 90/60.

Diabetes - - if you are a diabetic, you should be seeing your doctor every 3-4 months. Minimum laboratory work every 3-4 months. You should see your eye doctor every year for a “diabetic eye exam.”

High cholesterol - - if you are starting prescription cholesterol lowering medication, your blood work needs to be checked once you have been on the medication for 12 weeks, 6 months, then once a year (provided you are tolerating the treatment). Thereafter, typically blood work is done once a year during a physical.

Asthma, COPD (Emphysema, Chronic Bronchitis) - - see your doctor at least every 6 months (please consult with your doctor).

Thyroid condition - - see your doctor at least once a year (typically during a physical), or more frequent if your medication is being adjusted or you are receiving specialized treatment/tests (please consult with your physician).







RECOMMENDED DAILY CALCIUM INTAKE (not deficient):

14 - 18 years old = 1,300 mg every day

19 - 50 years old = 1,000 mg every day

Over 50 years old = 1,200 mg every day

(mg = millograms)



RECOMMENDED DAILY VITAMIN D INTAKE (not deficient):

14 - 18 years old = 200 IU daily

19 - 50 years old = 200 IU daily

51 - 70 years old = 400 IU daily

Over 70 years old = 600 IU daily

(IU = international units)







10 TIPS FOR THE FALL & WINTER:

1. If you need to cough, sneeze or blow your nose, use a tissue once and then throw it away. This helps prevent the spread of germs back and forth.

2. Remember, not every "cold" needs to be treated with an antibiotic.

3. Antibiotics are prescribed by a doctor for a bacterial illness, not viral.

4. Doctors usually consider an illness bacterial when the phlegm production is colored (i.e., green, yellow, brown) and you have a fever (body temperature 100 or higher).

5. If your doctor prescribes an antibiotic for your illness, you are considered contagious until you have been on this medication for 24 hours and any fever is gone (normal body temperature is 98.6 degrees).

6. Remember it can take 24-48 hours for an antibiotic to start working, so be patient.

7. If you are on birth control pills (BCP) and your doctor prescribes an antibiotic, please realize that your BCP's many not be as effective. Therefore, consider using an additional form of pregnancy protection, such as spermicidals (i.e., gels, foams) while on the antibiotic.

8. Be sure to take all of the antibiotic as prescribed by your doctor; this helps ensure your speedy recovery and further helps prevent bacterial resistance.

9. If after the completion of the antibiotic treatment course your symptoms are not resolved, be sure to see your doctor. Doctors assume you are "cured" if they do not hear from you.

10. If you have high blood pressure, be sure to consult with your healthcare provider prior to taking any over-the-counter medication, as some can function to further increase your blood pressure.







STRESS OR DEPRESSION?

We all have stress these days. Tomorrow may bring new challenges, perhaps some unforeseen. Nevertheless, we manage, making it through to the next day. This is life, a mixture of those temporary "ups and downs."

However, one out of 8 adults will develop Depression at least once in their lifetime. In this case, the following day does not bring relief, but rather an extension of unhappiness. Some symptoms of depression:

1. poor sleep (too much or too little)

2. loss of interest in activities that once brought you joy

3. feeling guilty

4. low energy level

5. poor concentration or focus

6. weight fluctuations

7. appetite changes

8. moody, irritable, anger, worry

9. easily crying

10.feeling helpless or hopeless

If any of the above describes you, and you have been feeling this way for two weeks or longer, please see a doctor, as you may have clinical Depression. Depression is a real diagnosis and there are safe and effective treatments available.







ARE YOU DRINKING ENOUGH?

If you tend to feel tired or develop a headache midday, you may not be drinking enough water. An adult needs to drink 6-8 glasses of water each day (each glass = 8oz.).

The body is composed of a lot of water, a man about 60% and a woman 55%.

So, the next time you begin to feel that afternoon energy slump, drink a glass of water (not caffeine-containing beverages, as these just further function to dehydrate). You may be pleasantly surprised by how much better you feel in just a short time!







KOMO Newsradio topics discussed Sunday 6/7/2009

With summer quickly approaching and the warmer weather drawing us outside, “weekend injuries” have returned. What are “weekend injuries?” Some typical examples are back pain from weeding the garden or pruning trees, perhaps neck pain as a result of painting the house, a cut, burn, or ankle sprain.

Did you know that about 50% of back pain resolves within one week, regardless if you see a doctor? Good first line treatment for back pain are Ibuprofen (Advil) and/or Tylenol. These two medications are in different categories and so they can be taken safely together, and often with excellent pain relief. An ice pack (frozen vegetables wrapped in a towel) or a heating pad is yet another helpful treatment. Use whichever is most comfortable for you. And remember the “20/20 rule”: twenty minutes on, twenty minutes off. If you can, do gentle stretching exercises and walking, as this helps stretch the big muscles of your back and legs and can help prevent muscle tightness.

If you accidently cut yourself, when do you need stitches? If a laceration “gaps open” and is deep, you need stitches. A wound needs to be closed within 6 hours. Why? Closing a wound any later can increase your chances of developing an infection. Also, you may need a Tetanus booster vaccine (Td = tetanus and diphtheria).

How often does an adult need a Tetanus booster? Every 10 years, or sooner if you cannot remember. Why is this important? A bacteria called Clostridium tetani lives in the soil (as well as in human and animal intestines). If you sustain a cut, step on a nail, get a splinter, bit by an insect, or sustain a sun burn, this bacteria can get into the wound and grow. The incubation period is 2 days to 2 months (average about 14 days). If left untreated, this bacteria releases a neurotoxin that causes muscle spasms at the wound site, which then can progress to other parts of the body. Symptoms may also include a headache, irritability and restlessness. Muscles spasms around the jaw cause “lockjaw,” or the inability to open the mouth. These muscles spasms can progress to the diaphragm and interfere with breathing, which can lead to death. This is a medical emergency that can be prevented. Be sure you are up-to-date with your Td booster so a situation like this does not interfere with your weekend plans.







KOMO Newsradio topics discussed Sunday 5/31/2009

Prevention of Heat Exhaustion

Now that the warmer temperatures have arrived, it is important to remember a few points. Excessive exposure to the sun, high humidity, or simply not drinking enough fluids can lead to dehydration which can cause “heat exhaustion.” Symptoms of heat exhaustion can be dizziness, lightheadedness, headache, fatigue, muscle cramps, nausea and/or vomiting. The treatment is prevention. Avoid dehydration by ensuring you are drinking at least 8 to 10 glasses of water every day (one glass is 8 ounces). Periodically drinking juice or sports drinks are also helpful, as they provide sugar for your body (glucose) and electrolytes. Avoid caffeine containing beverages and alcohol, as these just further cause dehydration. Avoid vigorous outdoor exercise during the hours of 10:00 AM and 4:00 PM, when the sun’s UVA and UVB rays are most intense. And, remember to take frequent breaks when you are outside working, gardening or participating in sports activities.

If left untreated, heat exhaustion can lead to “heat stroke,” which is a form of hyperthermia (elevated body temperature). In this situation, the body is unable to properly cool itself, and as a result, the core temperature can reach 106.0 degrees or higher (normal body temperature is 98.6). Symptoms of heat stroke can be red hot/flushed skin, lack of sweating, shortness of breath, confusion, irritability, agitation, elevated pulse (normal pulse 60 – 100). These symptoms can lead to a seizure, coma, and even death. Heat stoke is a medical emergency.

If you think someone is having a heat stroke immediately do the following:

1. Call 911

2. Move the individual to a shaded, cool area to lay down

3. Elevate the legs

4. If possible, place ice packs in the arm pits and groin

5. Use a cool sponge or dampened towel and frequently wipe down the legs and arms

6. Do not force an individual to drink fluids if they are not alert enough to sit up, as this could cause choking