Western Leader : December 7th 2010
20 WESTERN LEADER, DECEMBER 7, 2010 ADVERTISEMENT Health Matters HOW TO HAVE A HEALTHY CHRISTMAS HOLIDAY HealthWEST PHO staff wish you all a happy and healthy Christmas and summer holiday. There are just two golden rules for keeping healthy but they are easy to forget as we celebr ate with family and friends, eating richer foods and drinking more than usual: Rule 1: Keep yourself in shape with regular exercise -- a minimum of 30 minutes daily. Rule 2: Eat a variety of food each day. Plenty of vegetables and fruits for low-fat carbohydrates, fibre , vitamins and minerals. Plenty of wholemeal or wholegrain breads and cereals for carbohydrates, fibre , B vitamins and minerals. (This helps to prevent constipation, often a Christmas curse). Some milk (low-fat for adults), and milk products (e.g. yoghurt , cheese, tofu, cooked soya beans, canned salmon or tuna), for calcium and protein. Some le an meats, chicken, seafood, eggs, cooked dried beans, pe as and lentils, for protein, iron, zinc and other nutrients. Eat foods low in fat and salt -- watch those chips and dips! Drink plenty of water every day, and don't over-indulge in alcohol or sugary soft drinks. Forgetting these golden rules is why HealthWEST PHO has a huge list of Green Prescription (GRx) patients waiting when our staff return from their Christmas break. And why so many people end up regretting their overindulgence as they try to lose weight in the New Year. High cholesterol levels, diabetes onset, high blood pressure and the likes all too often start just after the Christmas/ New Year period, especially when, after overindulging, they take a nap instead of going for a good brisk walk or taking some other sort of exercise. However, it doesn't have to be that way. There are great things to buy for presents, which, in the Push Play manner, are fun for the whole family, which will enable you to take control of and manage those extra indulgences. What about such things as : Pedometers to measure the amount of steps you take in your day so you can try to increase that number daily or weekly. You could have a family/whanau competition. Swiss Balls, good for the posture if you're just sitting on them and great for home exercise, or to use as office chairs. Beach balls, volleyball nets, good old buckets and spades, swimming gear, sports clothes, walking shoes, garden tools etc, to encourage physical activity. Par achutes and large balls to flip off them. Great family fun. Netball hoops. Start a neighbourhood league, a great way to socialize. Balls of all types : basketballs, soccer balls, rugby balls, tennis balls, a petanque set Racquets : badminton, squash, tennis Cricket bats, hockey sticks, baseball bat s, swing-ball, golf clubs. Hula-hoops, boxing bags, skipping ropes, climbing frames, bicycles. Hand-weights, rebounders, a gym membership. So have a great Christmas and a very happy New Year. Remember, physical exercise doesn't have to leave you winded. He alth and fitness is a whole family/whanau affair. Taking care of your health over the holidays means you go back to work or school feeling refreshed, fit, healthy and ready to face the New Year. And for some special, interesting walking trips, phone Kay on 837 8820 or email firstname.lastname@example.org to request a brochure / registration form, for the Nightwalks with Nature series It's a great way to start your family/whanau fitness programme for the year. Phone HealthWEST PHO (09) 839 0556 for information on HealthWEST Practices & Ser vices . DO NOT NEGLECT YOUR TEETH ANOTHER YEAR! Q & A TO HELP YOU MAKE THAT APPOINTMENT! Phone 8372260 Shop 4 /333 Great North Road, Henderson Crn Trading Place & Great Nth Rd 1) I cant afford to go to the dentist, its so expensive We will do a full check up & x-rays for only $65.00 We will design a treatment plan that you can do over time. We offer GE finance interest free ter ms, & free Winz quotes. 2) I get toothache, but the pain will go away, I'll put up with it. Toothache may subside, but will not go away, the longer you put it off the worse the outcome. 3) The last experience I had at the dentist has put me off from ever going back. We understand the fears that people have. We use a numbing gel that helps prior to treatment. We also have IV sedation for nervous patients. 4) I have'nt been in over 10 years, now I'm embarrassed to. We will not judge you; our team will help you get on top of your dental problems so you can enjoy life. Cosmetic surgery | Appearance medicine | Dermatology | Skin cancer | Skincare Call us today: 0800 S Westgate Specialist Suit Westgate Shopping Cen (inside the Accident & Medical Ce Free consultation is for 15 minutes with a sp SKIN DR (754 637) SKIN tes ntre entre) pecialist nurse. www.skininstitute.co.nz FREE Cosmetic Consultation Always wanted to know about enhancing your skin so you'll look and feel better? The Skin Institute has an expert team of medical specialists ensuring you're always in safe hands. Talk to us about: At SPECS DIRECT we could clear things up! Our Christmas Gift to you FREE Eye Examination with purchase of complete spectacles ie Frames & Lenses Offer ends 17th Dec 2010 3/36 William Pickering Drive Albany Ph: 414 4926 35 Leslie Ave Sandringham Ph: 846 7007 email: email@example.com 3327736AA Health& well-beingAdvertising Feature How to be SunSmart Over-exposure to the sun's ultra- violet radiation is the cause of over 90 percent of all skin cancer. However, you don't have to stay indoors, nor cover yourself from head to toe. What is required is an understanding of the sun's effects, and to follow some simple rules for protection. You can be SunSmart and still have a good time in the sun,' is the advice of Self Care pharmacists. The sun burns our skin, and over time causes permanent dam- age. Natural skin pigments give some protection, but not from long-term sun exposure. Most people still think a tan is okay. The reality is that tanned skin, even from a sun bed, is damaged skin,' Self Care pharma- cists caution. Other misconceptions are that people get burned only when the sun is out, and when it is hot. But UV radiation, which causes the damage, is not temperature- connected. Even when it's cloudy, burning can occur. It is wrong to think you can stay outdoors longer just because it's a cloudy day. One way we can be SunSmart is to understand the Ultraviolet Index (UVI) and what it means,' advise Self Care pharmacists. The UVI is a measure of the UV radiation to which people are being exposed at that time. The higher the index number, the greater the risk of damage from the sun, and the greater the pro- tection needed. UVIlevels1to2arelow--no protection is required and you can stay outside safely UVI levels 3 to 5 are moderate -- protection is required when you spend long periods in the sun UVIlevels6to7arehigh--pro- tection ( slip, slop, slap and wrap') is essential UVI levels 8 to 10 are very high -- seek shade between 11am and 4pm; apply the slip-slop etc rule and re-apply sunscreen at least every two hours. UVI levels 11+ are extreme -- re- schedule outdoor activities to before 11am and after 4pm; re- apply sunscreen regularly. Self Care pharmacists say the best SunSmart advice is to slip, slop, slap and wrap: Slip -- into a shirt and into the shade (especially between 11am and 4pm) Slop -- on some sunscreen (SPF 30+ broad spectrum is best) 15 to 20 minutes before going outdoors; apply thickly to all uncovered areas including your face, nose, ears and behind your neck; re- apply sunscreens often (every two or three hours), especially after swimming Slap--onahatwithawidebrim, or a cap with flaps Wrap -- on a pair of sunglasses (close-fitting, wrap-around, ones). Look after your sunscreens Just like our skin, sunscreens age' in the sun and heat, and their UV-protecting properties can be destroyed. Don't leave them in the sun or the car's glove box. Also, don't keep them past their use by' dates. Your Self Care pharmacist can provide you with a lot more SunSmart information. Call in and ask, especially about the UVI, and about the best sunscreen for you and your children. Ask for a copy of the SunSmart fact card.
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