Public Health & Seasonal Topics

Aerobic Exercise

Investing 30 minutes a day in aerobic exercise — such as walking, bicycling or swimming — can help you live longer and healthier. Regular aerobic exercise can:

• Reduce health risks including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
• Help manage chronic conditions. Aerobic exercise helps lower high blood pressure, control blood sugar and relieve chronic muscle pain. If you've had a heart attack, aerobic exercise can help prevent subsequent attacks.
• Keep excess pounds at bay. Combined with a healthy diet, aerobic exercise can help you lose weight — and keep it off.
• Ward off viral illnesses. Aerobic exercise activates your immune system, which leaves you less susceptible to minor viral illnesses, such as colds and flu.
• Keep your arteries clear. Aerobic exercise increases the concentration of high-density lipoprotein ("good") cholesterol and decreases the concentration of low-density lipoprotein ("bad") cholesterol in your blood.
• Strengthen your heart. A stronger heart doesn't need to beat as fast and pumps blood more efficiently, which improves blood flow to all parts of your body.
• Boost your mood. Aerobic exercise can ease the gloominess of depression and reduce the tension associated with anxiety, as well as promote relaxation.
• Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.
• Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp.
• People who engage in regular aerobic exercise tend to live longer than those who don't.

~ Information provided by Mayo Clinic

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Back to School Tips

• Use hand sanitizers when hand washing is not possible. Remember, hand sanitizers contain alcohol; toddlers can reach blood alcohol levels that require immediate medical treatment if as little as an ounce or two is ingested.
• Make water more appealing by adding fresh-cut lemon or lime wedges or purchasing flavored water or Kool-Aid. Hot tea is a good alternative during cold weather.
• Exercise creatively. Find fun family activities such as nature walks or dance videos for all seasons.
• Get your body ready for sleep. Limit distractions like TV and the computer, avoid late-night exercise and caffeinated drinks, and keep rooms dark and at a comfortable temperature.
• Focus on the right food. Nutrient-rich foods like salmon, low-fat yogurt, nuts and seeds, citrus fruits, vitamin-rich vegetables and lean protein foods can do the body wonders.

~ Information provided by Edina Fire Department

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Blood Pressure

High blood pressure significantly increases the risk of heart attack and stroke. An estimated 30 percent of American adults over age 20 and half of Americans over age 60 have high blood pressure or already take blood pressure-lowering medication. Here are some tips how to help lower blood pressure:

• Cut back on processed and restaurant foods to cut your salt intake.
• Double your fruit and vegetable intake, cut your saturated fat and meat, choose whole grains, limit sodium and use low-fat dairy products. This diet can lower blood pressure as much as taking a drug. It may also cut your risk of cancer, heart disease, osteoporosis and diabetes.
• Lose weight. In one study, following a diet that reduced weight by 9 pounds brought a six-point reduction in blood pressure.
• Exercise daily. Set your sights on 30–60 minutes of movement most days of the week.
• If you smoke, quit. Smoking doubles your risk of stroke.
• If you drink, limit alcoholic beverages to no more than one serving per day for women and two for men.
• Try to reduce stress
• If you are currently taking medication for high blood pressure, commit to taking it regularly.

~ Information provided by The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure

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Children and Chemical Safety

The most common home chemical emergencies involve small children eating medicines. Experts in the field of chemical manufacturing suggest taking hazardous materials out of sight could eliminate up to 75 percent of all small children poisoning. Keep all medicines, cosmetics, cleaning products and other household chemicals out of sight and out of reach of children.

If your child should eat or drink a non-food substance, find any containers immediately and take them to the phone. Call the Poison Control Center (1-800-222-1222) or 9-1-1, and give them the information on the containers.

~ Information provided by American Red Cross

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Choking Hazards for Young Children

Small children put things in their mouths, and objects small enough to go in a child’s mouth can cause choking. Here are a few tips:

• Keep objects such as small toys, coins, beads or deflated balloons out of the reach of children.
• Don’t give infants and young children foods like grapes, nuts, popcorn or raw vegetables.
• Cut foods a child can choke on easily such as hot dogs, into small pieces.
• Supervise children while they eat.

~ Information provided by American Red Cross

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Cooking Out Safely

More than 66 million Americans report taking part in barbecues each year. Safe barbecuing involves more than not charring the burgers. Outdoor chefs should remember:

• Wipe down your burners and make sure ports for gas grills are clean and clear -- and that valves are completely shut off when grilling is complete.
• Chimney starters are recommended over lighter fluid for igniting charcoal.
• No type of grill should be used on a balcony of an apartment building.

~ Information provided by American Red Cross

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Coping with Disaster Anniversaries

Anniversary dates of traumatic events, such as the 35W bridge collapse, can reactivate thoughts and feelings from the original event and survivors may experience anxiety and depression. Some of the reactions those affected may experience include:

• Difficulty concentrating.
• Loss of appetite.
• Irritable outbursts.
• Nightmares.
• Difficulty falling or staying asleep.
• Feelings of detachment from others.

Dr. Rebecca Thomley, a member of the Red Cross Mental Health Stress Team, offers the following tips to help people cope with traumatic anniversaries:

• Recognize and acknowledge feelings you may experience. Understand that your feelings are part of the recovery process.
• Find healthy ways to cope with your distress. Share memories and feelings with someone you trust or spend time with friends and family. Activities that allow your mind to focus on something other than the memories of the event can be a good coping strategy. Activities like reading, thinking or just taking a walk are also a good approach. Avoid reactions that become part of the problem such as drinking or using drugs.
• If someone you knew died in a tragic event, engage in an activity that honors lost loved ones. Plant a tree in their memory, make a donation to their favorite charity, participate in activities your loved one would have enjoyed or share happy memories with others. Consider volunteering; you may find that helping others actually helps you.
• Use your support system. Reach out to friends and family. Don't isolate yourself.
• If you continue to feel overwhelmed, consider talking to a psychologist who can help you develop strategies to cope with your traumatic reactions.

~ Information provided by American Red Cross

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Deer Ticks

Deer ticks transmit agents of three diseases. Lyme disease is still the State's most commonly reported tick-borne disease, but two other diseases - human anaplasmosis and babesiosis - can result from deer tick bites in Minnesota.

Human anaplasmosis and babesiosis can result in serious illness. The elderly or immune compromised are at particular risk for these diseases, which can result in hospitalization or even death.

The high-risk season for Lyme disease, human anaplasmosis, and babesiosis is mid-May through mid-July, and risk is greatest in woody, brushy areas in central and southeast Minnesota.

Personal protection measures including tick repellents and tick checks will reduce disease risk. Early recognition and treatment of these diseases is important.

More information on tick-borne disease epidemiology and diagnosis is available at 651-201-5414 or at www.health.state.mn.us/divs/idepc/dtopics/tickborne/index.html.

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First Aid and CPR

The Edina Health Department and Twin Cities Area Red Cross recommends that at least one person in every household be trained in lifesaving First Aid, CPR and AED (Automated External Defibrillator). This can help people prevent, prepare for and respond to most emergencies. You can learn more about basic first aid, CPR and AED by taking a First Aid class from the Twin Cities Area Red Cross. Register online or call 612-871-7676.

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Keep Your Baby Safe at Night

Thousands of deaths occur each year while children sleep. Here are a few reminders for parents and other caregivers:

• A baby should always sleep face up. Make sure that everyone who comes into contact with your infant -- you, grandparents and other relatives, childcare providers, babysitters -- know to always place an infant on his or her back at night or naptime.
• Use a firm mattress in a safety-approved crib or bassinet. Do not use a crib with a mattress that allows you to fit two fingers between it and the sides of the crib.
• Never put an infant on a waterbed, bean bag or anything soft enough to cover the face.
• Do not place a crib within reach of window blinds or curtain cords.

~ Information provided by American Red Cross

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Limber Up With “Deskercises”

Sitting at a desk all day can result in shoulder tension, neck pain, arm stiffness and backaches. To avoid getting sore and worn out, take a brief stretch break at your desk every 30 minutes.

• ARMS AND SHOULDERS: Lace your fingers together and turn your palms facing out. Straighten your arms in front of you. Hold for 10 to 20 seconds. Relax. Repeat two to three times.
• NECK AND SHOULDERS: Keeping your back straight, pull your chin toward your chest as if you’re nodding “yes” until you feel a stretch along the back of your neck. Hold for five to ten seconds. Relax. Repeat two to three times.
• LEGS: Sit forward so that there’s a little room between your back and the back of your chair. Place your feet flat on the floor. Straighten your right leg and lift your right foot three to four inches off the floor. Hold for ten seconds. Relax, returning your foot to the floor. Repeat with your left leg.
• BACK: Sit forward so that there’s a little room between your back and the back of your chair. Face forward and cross your right leg over your left. Put your left hand on your right knee, and gently pull toward your left side while slowly turning your head and shoulders to the right. Turn until you see the wall behind your right shoulder. Hold for 10 to 15 seconds. Relax and repeat on the other side.

~ Information provided by StressRx

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Medicating your Child

• Know your child’s weight and administer appropriate doses based on age and weight.
• Only use dosing devices included with medicine.
• Read and follow all directions and individually label each child’s medication.
• Write down the exact time medicine is given and refer to it for future doses.
• Do not give your child two or more medications with the same ingredients.
• Check expiration dates and proper storage temperature (room or refrigerator).
• If a child vomits within 10 minutes of receiving medicine, it is safe to repeat the dose. If vomiting occurs after 10 minutes, wait until the next scheduled dose.
• Ask your pediatrician or pharmacist about using foods such as applesauce or pudding to help administer medication.
• Contact your pediatrician immediately if you administer too much medicine. Do not induce vomiting. If behavior changes or child gets increasingly sleepy, call 9-1-1.
• If an allergic reaction or adverse side effects occur, call 9-1-1 immediately.

~ Information provided by Edina Fire Department

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Pet First Aid

Your pet is part of your family. And just like any other member of the family, pets can become ill or injured. Would you know how to care for your pet in an emergency? Here are a few tips:

• Always approach a sick or injured animal slowly and cautiously.
• Watch the body expressions and sounds your pet makes to warn you. Even your own pet can be aggressive when in pain or frightened.
• Do not make quick, jerky or loud movements. They might further scare your pet.
• When necessary, use towels or blankets to subdue cats or small dogs.
• Keep the phone number and address of your veterinarian in a convenient location.
• Have the phone number and address of an after-hours veterinary clinic on hand and keep directions to that clinic in the same place. Whenever possible, call ahead to let them know you'll be coming.

~ Information provided by American Red Cross

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Preventing Falls Among the Elderly

Falls are a leading cause of injuries, hospitalizations and deaths among the elderly. In the United States, one of every three adults 65 or older falls each year. The majority of falls happen in the home. Many falls can be prevented by following these steps:

• Maintain a regular exercise program. Exercise improves strength, balance and coordination. Talk with your health care provider about the best type of exercise for you.
• Make your home fall-proof. Remove tripping hazards such as papers, books and shoes from floors and stairs. Remove throw rugs that may slip or secure them with double-sided tape. Use non-slip mats in bathtubs and showers. Have grab bars and/or a bath chair installed in bathrooms. Make sure that your home is well lit and that staircases have handrails.
• Have your health care provider review your medicines to reduce side effects and avoid drug interactions.
• Have your vision checked by an eye doctor. Poor vision can increase the risk of falling.

~ Information provided by American Red Cross

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Secrets from the Food Label

With a little effort, you can learn a lot about the foods you’re choosing. Check out the ingredient list, which is usually located under the Nutrition Facts panel or on the side of a food label.

Ingredients are listed in order by weight. The ingredient used in the greatest amount by weight is listed first, and the one in the least amount is listed last.

• Tips for finding whole grains:
  The terms wheat flour, multigrain, enriched flour and degerminated cornmeal don’t mean the item is a whole-grain food. To find whole grains, check the ingredient list for grains such as whole wheat, brown rice or whole oats. Look for the words 100 percent whole grain or 100 percent whole wheat, or choose products that list whole grains as the first ingredient.
• All juices are not equal:
  Look for the words 100 percent fruit juice to get fruit nutrition. Beverages labeled fruit drink, fruit cocktail or fruit punch may contain added sugars, which often replace the fruit.
• Finding the added sugars:
  Read the ingredient label to select products without added sugar. Besides sugar, look for the words sucrose, glucose, fructose, corn syrup, corn sweetener, high-fructose corn syrup, honey, invert sugar, dextrose and raw sugars on food labels.

Research has clearly shown that increasing the calories you burn and decreasing your calorie intake is the best combination for achieving a healthy weight. For example, knowing that one pound of body fat contains 3,500 calories, if a person reduced his or her calorie intake by 200 calories and burned an additional 300 calories through physical activity each day, he or she could lose one pound of fat in a week.

~ Information provided by Mayo Clinic Health Solutions

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Sleep is Important

The adult body needs seven to eight hours of sleep per day; six hours or less triples your risk of a car accident. Sleep is cumulative; if you miss adequate sleep several days in a row, you build up a ‘sleep deficit’.

Fatigued people experience more moodiness, aggressive behaviors, burnout and more stress. Many experts advise a nap between 15 and 30 minutes each day. Sleeping longer puts the body into deeper stages of sleep, interrupting the sleep cycle and making you groggy.

Here are some tips for effective sleep:

• Avoid caffeine after 3 p.m. It’s a stimulant that can disrupt your sleep and stay in your system longer than you think; its half-life is four to six hours!
• If you don’t want to nap a long time, set an alarm.
• If you don’t have time, or don’t feel comfortable napping during the day, try meditation; it gives your body a rest and produces slower brain waves similar to sleep.

~ Information provided by stress.about.com.

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Water and Summer Outdoor Safety

• Increased water consumption is a must when spending time outdoors amid the summertime heat.
• Sunglasses and sunscreen are imperative, as well as foot protection.
• Swimmers should be in supervised areas only and obey all rules and posted signs.
• Watch for signs of heat stroke. Heat strokes are life-threatening because the body temperature can rise so high that brain damage and death may result if the body is not cooled quickly. Signals include hot, red, and dry skin, as well as changes in consciousness, rapid, weak pulse and rapid, shallow breathing.

~ Information provided by American Red Cross

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West Nile Virus

What is West Nile encephalitis?

• West Nile encephalitis is a viral disease transmitted to people and horses through the bite of an infected mosquito.
• West Nile virus (WNV) is maintained in a transmission cycle involving one or more species of mosquitoes and birds. Current research is focusing on which mosquitoes and birds are most important in this cycle.
• WNV is usually found in Africa and southern Europe. The virus was first reported in North American during a 1999 outbreak of encephalitis in New York City.

How serious is West Nile virus?

• Most people infected with WNV will have either no symptoms or a very mild illness. A small percentage of people, especially elderly patients, may develop encephalitis (inflammation of the brain). Approximately 10 percent of these encephalitis cases are fatal.
• Most of the severe human cases of WN encephalitis begin with sudden onset of fever, headache, still neck and vomiting. The illness progresses quickly to include confusion and other mental status changes, altered reflexes, convulsions and coma. There is no treatment for WN encephalitis other than supportive care.
• Approximately 33 percent of symptomatic horses are put down or die from WNV infections.

What is the risk of a West Nile Encephalitis outbreak in Minnesota?

• Since 1999, WNV has moved rapidly to 48 states, the District of Colombia, seven Canadian provinces, 24 Mexican states, the Dominican Republic, El Salvador, Jamaica and the Cayman Islands. WNV was first detected in Minnesota July 23, 2002.
• Since 1999, 16,633 (656 deaths) human WN cases were reported in the United States. There have been 230 (6 deaths) human WN cases in Minnesota residents since 2002.
• With our abundant mosquito and bird populations, we expect that WNV will become established in MN. Similar to other mosquito-transmitted diseases already established in this area (LaCrosse encephalitis, Western equine encephalitis and Eastern equine encephalitis). WNV will likely cause sporadic illness in humans (especially elderly people) and horses.

What can people do to prevent West Nile Encephalitis?

• Personal protection measures such as use of mosquito repellents, avoiding outdoor exposures at dusk and dawn (peak feeding time for many mosquitoes) and wearing long-sleeved shirts and long pants can reduce the risk of WN encephalitis.
• Removal of water-holding containers (mosquito breeding sites) from residential areas will reduce the numbers of several mosquito species.
• There is a vaccine available for horses to prevent WN encephalitis. Please contact your veterinarian for vaccine recommendations. A human WNV vaccine is still in development.

How do I report a dead bird?

• Since 2002, the Minnesota Department of Health has used dead bird reporting and virus testing to confirm WNV is widely established. As further reporting and testing would not add to this understanding, MDH has discontinued dead bird reporting efforts. However, the Metropolitan Mosquito Control District is still taking reports of dead birds (Especially American Crows, Blue Jays and Hawks) within the seven-county Minneapolis-St. Paul area to help guide mosquito control efforts within their service area.

For more information, contact the Health Department at 952-826-0370 or visit the Minnesota Department of Health's website at www.health.state.mn.us/divs/idepc/diseases/westnile/index.html.

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Winter Safety Tips

• Be aware of temperature, wind chill and changing weather conditions.
• Dress kids in layers. A good rule of thumb is "one more layer than you."
• Do not leave skin exposed. Cover up, but do not restrict breathing.
• Keep an infant's cold weather exposure to an absolute minimum
• Wear waterproof footwear.
• Inspect car seat(s) frequently. Poor winter driving conditions lead to an increase in accidents. Visit www.carseatsmadesimple.org for more information.
• Do not place bulky jackets or blankets under car seat straps. In the event of an accident, they may cause a child to slip out of the car seat.
• Keep your gas tank full and have cold weather essentials in your vehicle like blankets, hats, mittens and boots.
• Do not use loose and bulky bedding in a crib; it may contribute to Sudden Infant Death Syndrome (SIDS).
• Apply baby moisturizing cream to prevent dry, cracking skin. Use only perfume-free baby soaps or lotions.
• Cut down on daily baths. Bathing infants too much during the winter months will dry out their skin.
• Stay hydrated. Your body often requires more hydration during the winter months.
• Eat regularly. Food provides the body with energy so it can produce its own heat.
• Always use slow, passive warming on cold body parts such as dry clothes and layering in a warm environment.
• Call 9-1-1 for signs and symptoms of moderate to severe hypothermia, which include uncontrolled intense shivering, lack of muscle coordination, lethargy, confusion, drowsiness and loss of appetite.

~ Information provided by Edina Fire Department

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