Dos and Don’ts of Lifting, Part 2

Last week, we enumerated the Don’ts when lifting objects. Now let’s discuss the Dos:

• Wear good support shoes, not sandals or high heels.
• Plant your feet squarely and stand close to the object you plan to lift.
• Bend at the knees and assume a crouching position,
• Keep your back as sraight as possible.
• Pull in your abdominal muscles and tuck in your buttocks.
• Rely on the leg muscles to bear the weight.
• Hold the object very close to your body.
• Keep your knees bent as you lift.
• Lift slowly and gradually.
• Get help if the object is too heavy or large for one person to handle.
• Consider using a dolly or other device to move a heavy object.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Dos and Don’ts of Lifting, Part 1

If you want to avoid hurting your back when lifting, here are some pointers:

Don’ts:

• Don’t lift a load that’s too heavy.
• Don’t bend at the waist to pick up objects.
• Don’t arch your back when lifting or carrying anything.
• Don’t twist your spine when holding an object. Instead, turn your whole body, head to toe, in the direction you’re headed.
• Don’t lift heavy objects over your head.
• Don’t lift quickly or with a jerking movement.
• Don’t lift unbalanced loads (namely, a light load in one arm and a heavy one in the other). Divide the weight evenly.
• Don’t try to lift a object (like a child) with one arm while holding on to something else (like a grocery bag) with the other.  Put one down or lift both objects simultaneously.
• Don’t lift anything heavy if your footing isn’t secure or if you’re wearing high heels.
• Don’t lift with your feet too close together. Stand with your feet shoulder-width apart, for stability.
• Don’t lift if you’re experiencing pain.
• Don’t lift if you have a history of back trouble.

Next week we shall discuss the Dos. – J.P.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Tinnitus

Tinnitus, from the Latin word tinnītus, is the perception of sound within the human ear when no actual sound is present.  

Tinnitus, or ringing of the ears, is not a disease, but a symptom of another problem.

Some of the causes are:

• Ear wax blocking the ear canals
• Food allergies
• Reactions to medicines
• Middle-ear infections
• Blood vessel abnormalities in the brain
• Auditory nerve abnormality (due to exposure to loud noise)
• Diabetes
• Advancing of age
• Brain tumors (rarely)

Occasionally, tinnitus is temporary and will not lead to deafness.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Glaucoma

Glaucoma, according to the medical dictionary, is a group of eye conditions that can damage the optic nerve. This can permanently damage vision in the affected eye and lead to blindness if left untreated.

Most often, optic nerve damage is caused by increased pressure in the eye, called intraocular pressure.

According to Don R. Powell, Ph.D., even if a person has 20/20 vision, he or she may have glaucoma.  It is a progressive eye disease that tends to run in families and is a leading cause of blindness.

Causes:

• Dangerous buildup of fluid pressure within the eyeball.
• Can be triggered or aggravated by some medicines, like antihistamines and antispasmodics.

Glaucoma can cause extensive dmage before you notice any symptoms like blurred vision or seeing rings of color around lights.  You can avoid glaucoma by asking to be tested for glaucoma whenever you get a regular vision checkup.  It’s a simple painless procedure.  If pressure inside the eyeball is high, an eye specialist (ophthalmologist) will probably give you eyedrops or oral medication. If this fails to control pressure, other options are:

• Ultrasound – uses sound waves to reduce the pressure in the eye and is usually performed as a short, outpatient procedure.
• Laser beam surgery and other surgical procedures can widen the drainage channels within the eye, relieving fluid buildup.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Fiber

Fiber is not a nutrient, but it acts like one. It helps people stay healthy by preventing constipation, and in certain forms seems to lower cholesterol levels and prevent cancer. 

The Food and Drug Administration recommends that everyone take in 25 to 30 grams of fiber a day. But all fiber is not the same.  You need two kinds of fiber for good health: Water soluble and water insoluble. 

The following are especially good sources of soluble fiber, which may be helpful in lowering cholesterol:

• Barley bran
• Dried beans, cooked
• Legumes
• Oat bran

The following foods are especially good sources of insoluble fiber, which may protect against constipation and colon cancer:

• Corn bran
• Nuts
• Vegetables
• Wheat bran

Most fruits, vegetables, and grain products contain both soluble and insoluble fiber, so eating a wide variety of foods can help you get your fair share of both soluble and insoluble fiber.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com