March 31, 2009
Many people are afraid to be admitted to the hospital- not because of their own health issues, but because of the health issues that may results from being in the hospital. We’ve all heard stories of people entering the hospital for a “minor” procedure only to suffer complications or even die. According to the Centers for Disease Control and Prevention, nearly two million Americans each year get an infection in the hospital and more than 90,000 die as a result.
Hospital-acquired infections are usually related to a procedure or treatment performed to diagnose or treat a patient’s illness or injury. Urinary tract infections are the most common. These typically occur after catheterization and are caused by invasion of bacteria form the skin into the bladder via the catheter. Pneumonia ranks as the second most common type of hospital acquired infection. Patients with poorly functioning immune systems or who are taking antibiotics are at risk for infection by a yeast called Candida.
The growing hospital infection problem is due primarily to the huge increase in antibiotic resistance bacteria. In estimation, about 25% of all hospital acquired infections could be prevented by health care workers if they took proper precautions when caring for patients.
HOW TO PROTECT YOURSELF
If you are given the choice, opt for outpatient procedures performed by quality doctors. Hospitals, by their nature, are a breeding ground for pathogens because they are filled with sick people. If you must enter the hospital, you need to first give your immune system a boost. Optimally, begin the boosting regimen one week before entering any hospital and then continue during your hospital stay (of course with your doctor’s knowledge and permission).
Vitamins C. 1,000 milligrams (mg) twice daily. It should not be taken 24 hours before surgery, however, because it may interfere with anesthetics.
A protbiotice (good bacteria). Five billion active organisms daily.
The herbs astragalus and echinacea. Take 500mg or 30 drops three times daily of each product, five days before and during hospitalization, and for two weeks following surgery.
Whenever possible, check into a private room in a well-designed hospital with good air quality and ventilation.
Place your own air purifier in the room, with the hospital’s consent.
Keep a copy of your medical records on hand, including a list of all the medications you take.
Inform your doctor that whenever possible, you wish to avoid high-risk procedures, such as urinary catheterization. If this is not advisable, catheters should be left in for as little time as possible.
Keep the skin around dressings, catheters and drainage tube clean and dry. If a dressing becomes loose or gets wet or tube becomes loose or dislodged, promptly inform your nurse.
If you are diabetic, have your blood sugar properly monitored. High blood sugar increases the risk for infection.
Most importantly, don’t be afraid to speak up, express your concerns and ask questions. You know your body best and are the best advocate for your own health. If you’re not up to the task, ask a family member or close friend to speak up for you.
- It’s safer. Slow lifting reduces injury-causing stress on ligaments, tendons and joints.
- It’s more effective. Without the aide of momentum, more muscle fibers are exercised.
- It’s more efficient. You can get a complete workout in about 30 minutes each week.
How To Do It?
In a slow burn workout, you complete a set of 3 to 6 repetitions of each exercise in 60 to 90 seconds. Two workouts a week are all you need. To obtain the best results, raise and lower weights at the rate of about one inch per second. And of course, don’t forget to breathe normally!
Repeat each exercise until the muscles are fatigues and you can’t do another repetition in perfect form. (If you pass the 90-second point and feel as though you could keep going, the weights are too light. if you cannot complete three repetitions in 90-seconds, the weights are too heavy.
Check out the top 7 exercises below
Push-ups. Place both hands flat on the floor in front of you, shoulder width apart. Keep your back straight- don’t let it sway or arch. Take three seconds to lower yourself to the first inch and at least seven seconds to lower yourself all the way, until your forehead almost touches the floor. Without resting at the bottom, reverse direction. Don’t lock your elbows at the top.
Side-lying leg lifts. Lie on your left side with your head propped on your left hand. Bend your left leg slightly so that your right leg rests on top of the calf. Slowly raise your right leg up toward the ceiling, moving from the hip. Take three seconds to move it the first inch and seven seconds to raise it all the way. Pause at the top, tightly squeeze the hip and buttock muscles for a few seconds, then slowly lower the leg back down. Repeat with other leg.
Single-leg curls. Lean forward and put both hands on a stool or chair…keeping your right knee slightly bent and spine straight. Curl your right leg so the heel nears your bottom. Take three seconds to curl the leg the first inch and seven seconds to curl it the rest of the way. Pause at the top, squeeze the muscles in the back of your thigh, then slowly reverse direction. Repeat with the other leg.
Side shoulder raise & overhead press. This movement combines two exercises. Start with 5lb dumbbells. With a dumbbell in each hand, sit on a chair with your back straight and your feet flat on the floor. Slowly raise the weight away form both of your sides, taking three seconds to move them the first inch and seven seconds to raise them until they’re parallel to the floor. Pause at the top for a few seconds, and then slowly lower the weights.
Without resting, move to the second phase of the exercise. Elbows bent, hold the weight at shoulder heights, then slowly raise them overhead, taking three seconds to move them the first inch and seven seconds to go all the way up. Pause for a second, then gradually lower the weights until they’re back at shoulder height. Do not lock your elbows at the top. Let your muscles support the weights.
Single-arm back pull-ups. You will need a stool or chair and a 6-8lb dumbbell. Hold the dumbbell in your right hand…then face the stool with your left leg forward…and support yourself with your left hand on the stool. Let your right arm hang beside the stool.
Slowly pull up the dumbbell back and upward, taking three seconds to raise it all the way. Your right elbow will be facing up and behind you. Pause at the top, squeeze the arm and back muscles for a few seconds, then lower the weight back down. Don’t let your arm hang down at the end of the movement. Keep tension on the muscles at all times. Repeat with the other arm.
Bicep curls. Sit on a stool or straight back chair with a five pound dumbbell in each hand. Tuck your elbows into your sides, and keep them there throughout the exercise. The only thing that should move is your lower arm. Curl the dumbbells towards your shoulders, taking just three seconds to move them the first inch and seven seconds to curl them all the way. Squeeze the muscles in the forearms and supper arms for a few seconds at the top of the movement, and then slowly lower the weights back down.
Abdominal crunches. Lie on your back with your feet flat on the floor and your knees bent at a 90 degree angle. Hold your arms straight in front of your and keep your chin tucked into your chest. Curl your torso upward and forward, taking three seconds to move the first inch and seven seconds to move forward. Do not try to sit all the way up. Keep your lower back in contact with the towel. Pause and squeeze abdominal mucles at the top of the movement, then slowly lower your torso down. Don’t rest your shoulders on the floor at the end. As soon as they brush the floor, repeat the exercise.
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Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.
Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. For more information about reading food labels, visit the U.S. Food and Drug Administration online at www.cfsan.fda.gov/~dms/foodlab.html.
Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.
Tip: Avoid super size combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “ fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.
Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.