Cervical Cancer

Cervical cancer, according to the World Health Organisation, is one of the world’s deadliest but most easily preventable forms of cancer for women.

Here are some tips to reduce your risk of developing cervical cancer:

• Have a pap smear at least once a year and more often if you are sexually active.
• Don’t smoke.
• Limit your sexual activity to monogamous relationships.
• Contact your gynecologist if you have pain during intercourse or bleeding or spotting between periods. 

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

Calcium and Bones, Part 2

(continued from last week)

Sources of Calcium

Food                          Portion                   Calcium (mg)

Ice cream                     1 cup                          176

Ice milk                         1 cup                          176

Tofu                               3 oz                           174

Cheese Pizza               1 med. slice               144

Blackstrap molasses     1 tbsp.                       137

Broccoli, raw                  1 cup                        136

Soy flour                        1/2 cup                      120

Almonds                        1/4 cup                       100     

Broccoli, cooked            1/2 cup                        89

Soybeans, cooked         1/2 cup                        88

Parmesan cheese          1/2 cup                        86

Collard greens                1/2 cup                       74

Dandelion greens           1/2 cup                       74

Mustard greens              1/2 cup                        52

Kale                                1/2 cup                        47

Chick-peas                      1/2 cup                       40

A Guide to Calcium Needs

Age                                        Recommended 

                                             Dietary Allowance 

                                                  (mg) 

Children (1-10 yrs.)                     800

Teenagers (11-18 yrs.)             1,200

Adults (18 + yrs.)                         800

Pregnant & nursing women      1,200

Pregnant & nursing teenagers  1,600

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

Calcium and Bones, Part 1

A lot of people assume that their bones stop growing when they become adults. This is not so. Bone tissue continuously dissolve and re-form.  One way to maintain strong bones is to eat foods rich in calcium.

Calcium is the most abundant mineral in the body, but your body cannot manufacture it. You have to get the calcium you need from your food.

The following are sources of calcium:

Food                          Portion                   Calcium (mg)

Swiss cheese                2 oz                           544

Provolone cheese         2 oz                           428

Monterey Jack cheese  2 oz                           424

Yogurt, low-fat               1 cup                         415

Cheddar cheese           2 oz                           408

Muenster cheese          2 oz                           406

Colby cheese                2 oz                           388

Brick cheese                 2 oz                           382    

Sardines                       3 oz                            372

American cheese          2 oz                           348

Ricotta cheese             ½ cup                         337

Milk, skim                     1 cup                          302

Mozzarella cheese        2 oz                           294

Buttermilk                     1 cup                          285

Limburger cheese         2 oz                           282

Ice milk                         1 cup                          274

Salmon                         3 oz                            271

(To be continued next week. – 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

Bladder Control

Many people experience urinary incontinence – they leak urine when they laugh, cough, sneeze, or lift heavy objects.

Incontinence can be caused when muscles used to control the bladder weaken due to childbirth or prostate surgery. Diabetes, neurological complications caused by injury or stroke, or neurologic disease (like multiple sclerosis) can also weaken bladder control.

But the most common cause is what doctors call urge incontinence or bladder instability.  If you have this, see a urologist.

However, here are some helpful tips to manage urinary incontinence:

• Empty your bladder at least every 2 hours.
• Avoid highly spiced foods, which irritate the bladder.
• Avoid caffeine or alcohol at least 4 hours before bedtime.
• Practice Kegel exercises to improve bladder control. To feel the muscles to be exercised, practice stopping the flow of urine. Then practice the following three exercises:            
• Squeeze these muscles for 3 seconds, then relax the muscles for 3 seconds. Do this 10 times, three times a day.
• Squeeze and relax the muscles as quickly as possible. Repeat this ten times, three times a day.

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

Parkinson’s Disease, Part 2

(continued from last week)

Medications can increase the dopamine level in the brain. But other natural treatments can also be done to make the person with Parkinson's more comfortable:

• Warm baths and massages can help prevent muscle rigidity.
• Take care to maintain a safe home environment.
• Simplify tasks.
• Include high-fiber foods in the diet to add bulk and drink lots of fluids to prevent constipation.
• Get expert physical therapy.
• Remain as active as possible.
• Get professional help to relieve depression, if necessary.

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