AUGUST 2012ellNotes®

INFORMATION YOU NEED TO KNOW FOR KEEPING HEALTHY

Watermelon: Enjoy a Slice of Good HealthPick up a carefully cut wedge of watermelon. Take a bite and savor its sweet taste. If the juice runs down your arm, you know you’ve picked the perfect melon. August 3 is National Watermelon Day. And thousands of people will celebrate by enjoying this delicious fruit in more ways than one. Some will carve watermelons into museum-style masterpieces for the National Watermelon Carving Contest. Some will compete to eat as much watermelon as possible at dozens of hometown events. Others will get to shake hands with the 2012 National Watermelon Queen Katelyn Kelley. And even more will enjoy the health benefits of this favorite summertime fruit.Watermelon is a delicious low-calorie snack, with only 45 calories in a cup. It’s a good source of vitamin C and vitamin A. These antioxidants can help lower cholesterol

levels and reduce your risk for heart disease. Watermelon also contains high levels of lycopene. Studies have shown that lycopene can help prevent certain types of cancer. A slice of watermelon also includes healthy levels of magnesium and potassium. Magnesium helps support the health of your bones and teeth. Potassium helps prevent high blood pressure and supports muscle function.

Eating a slice of watermelon may be the most popular way to

enjoy this fruit. But it also tastes great in fruit

salad, salsa, cold soup, and drinks. Make a melon memory this summer and be healthier. Celebrate National Watermelon Day!

U.S. Department of AgricultureBritish Journal of Clinical Nutrition. 2011.

Keep Your Cool This SummerLast month, 98 people ran 135 miles in Death Valley, California, at the Badwater Ultramarathon. Temperatures reached 130° F at times. For these runners, finding ways to keep cool was vital. Proper training, protective clothing and cold drinks helped. But some of these very extreme runners even took breaks by climbing into large coolers filled with ice water to beat the heat.Most people aren’t going to take a two-day stroll through Death Valley. But when summer temperatures heat up, you need to know how to keep your cool. About 3,400 people a year die from exposure to extreme heat. And thousands more seek medical care for heat stroke and related illnesses. In hot weather, your body can become unable to regulate your temperature. Your risk for heat stroke increases when you work outside, play sports, or attend concerts or

special events held in hot weather. Heat-related illnesses can cause:1. Dizziness2. Headaches3. Nausea4. Rash

Get HelpIf you or someone you are with suffers from heat stroke or other heat-related illnesses, take the following steps:

●● Move to a cooler, shaded, or air-conditioned area.

●● Soak clothes with cold water.●● Shower or bathe in cool water.●● Take a break for a few hours from any physical activity outdoors.

●● If symptoms don’t improve within one hour, seek medical care.

Centers for Disease Control and Prevention

Try these watermelon

recipeshttp://tinyurl.com/6qcvqdf

5. Heavy sweating6. Fatigue7. Muscle cramps8. Fainting

Plan Ahead for Hot WeatherPrevention is the best approach to avoiding heat stroke and heat exhaustion. If you are going to be outside on a hot day:

●● Try to plan your time outdoors for the cooler part of the day.

●● Drink cold water or a sports beverage.

●● Avoid alcohol, and drinks with large amounts of caffeine or sugar.

●● Wear light-colored, loose-fitting clothing.

●● Take regular breaks in the shade or cool area when possible.

Q: How can I help my family be more active?

A: Go to www.wellsource.info/wn/ask-active-family.pdf to read the answer from Don Hall, DrPH, CHES.

To ask your question, email: evan@wellsource.com, subject line: Ask the Wellness Doctor. Emails with any other subject line will be directed to the spam folder.

© Wellsource, Inc. All rights reserved.

Health Challenge: “Protect Your Vision” available at: www.wellsource.info/wn/hc-protect-your-vision.pdf Keep your eyes healthy and safe.

Mow your lawn. Attend an outdoor concert. Use power tools. Or ride a motorcycle. And

you’re going to be exposed to some loud noises. Summer can be a noisy season. So it’s important to protect your ears to prevent hearing loss and tinnitus (ringing in the ears).

Protect Your Hearing from the Sounds of Summerthe louder and more damaging the sound will be.If you know you’re going to be around loud noises, protect your ears.Use over-the-counter earplugs. Or use hearing protection headphones. (If the noise is extremely loud, you can use both.) Even covering your ears with your hands can help some to prevent hearing loss. And if you like listening to music with headphones, avoid using the ear bud-style headphones with the volume up high for long periods of time.Summer is a great time to be outdoors. Protect your ears so you can enjoy the sounds of summer for years to come.Loyola University. 2012.Northwestern University.Hearing Loss Association of America.

Lose Weight Without PillsBurn fat. Boost your metabolism. Curb your cravings. Diet pill marketers want you to believe these claims about their weight-loss

products. But a recent study found no evidence to support the claims used to market them to consumers.In fact, some weight-loss products proved to be more dangerous than useless. Some caused bloating and gas. And others were linked to more serious health issues like strokes and heart attacks.A few products showed some weight-loss success. But the reason for the modest weight loss was a low-calorie diet.If you want to lose weight, eat healthy foods like whole grains, fruits, vegetables, lean meats, and legumes. And avoid calorie-dense fast foods and desserts. A good weight-loss plan also includes regular exercise. Aim for 30 to 60 minutes a day.

There is no magic way to get to a healthy weight. It takes the same two ingredients it has always taken: a healthy, calorie-controlled diet and regular exercise.Journal of Sport Nutrition and Exercise Metabolism. 2011.

Improve your diet and

exercise habitstinyurl.com/

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Cancer Risk Rises With Early Morning SmokeMost smokers already know the health risks of cigarettes. Smoking causes cancer, heart disease, stroke, and other health problems. However, recent research suggests that one simple decision can make a big difference for smokers.Don’t smoke right after waking up in the morning. In a recent study of 7,610 people, researchers found that smoking just after waking up increases the risk for cancer. Participants who smoked within 30 minutes of waking were 79 percent more likely to develop lung cancer than those who waited at least an hour. Smoking right after waking was also linked to an increased risk for head and neck cancer.While any smoking is bad for your health, postponing your first smoke of the day may lower your risk for cancer, heart disease, stroke, and other problems.If you’re ready to quit smoking:• Talk to your doctor about a

smoking cessation program.• Create a plan, and set a date to quit.• Get support from family, friends, or

co-workers to help you quit.• Don’t get

discouraged. Most people who have quit try several times before being successful.

Cancer. 2011.

About 17 percent of all adults in the United States have some degree of hearing loss. It’s common for hearing loss to increase with age. But gradual hearing loss can happen to anyone.Loud noises can damage nerve endings in your inner ear. Your ears are also sensitive to noise level, length of exposure, and the distance you are from the noise source. As more nerve endings are damaged by loud noises, so is your hearing. And it’s almost always permanent.If you will be exposed to sounds louder than 85 decibels, protect your ears. Common sounds louder than 85 decibels can come from a lawnmower, shop tools, chainsaw, rock concert, jet engine, and firearms. The closer you are to the source,

Get help to quit smoking

smokefree.gov