Senior Fall Prevention

Many falls and fall-related injuries can be prevented. The risk of falling can be reduced by following these tips:

Exercise regularly
-People are stronger and feel better when they exercise.
-Exercises that improve balance and coordination (like Tai Chi) are the most helpful.
-Ask your doctor or health care provider about the best type of exercise program for you.
-Visit the Get Moving web page for tips and resources on beginning an exercise routine.

Half of all falls happen at home. To make your home safer: 

-Remove items from stairs and walkways to prevent tripping.
-Remove throw rugs or use double-sided tape to keep rugs from slipping.
-Keep items used often within easy reach. Avoid using step stools.
-Install grab bars next to the toilet, tub and shower.
-Use non-slip mats in the bathtub and shower.
-Improve the lighting. Use lamp shades or frosted bulbs to reduce glare.
-Install handrails and lights on staircases.
-Wear shoes with good support and non-slip soles. Avoid wearing slippers and athletic shoes with deep treads. 

Ask a health care provider to review your medicines.
-Ask a doctor or pharmacist to review the medicines you take (include over-the-counter medicine).
-Some medicines or combinations of medicines, cause drowsiness or light-headedness, which can lead to a fall
-Get your vision checked by an eye doctor.
-Incorrect lens prescriptions and conditions, such as glaucoma or cataracts, can limit vision.
-Poor vision can increase your chances of falling.

Looking for a way to manage your diabetes?

Care4life is a FREE program that helps you manage your type 2 diabetes. Ever wonder what you should eat? How you can be active? Looking for digital diabetes coach?  Care4life can help!

With Care4life you get:

•Reminders to take medicine, schedule health appointments, and test blood glucose
•Blood glucose log
•Healthy recipes and nutrition tips
•Step counter to track your activity

Everything you need to help you manage your diabetes and prevent further complications!

To join using the free app:

1. Download the Care4life app on your smart phone or tablet 

2. Click YES when asked about your sign up code and enter SNHD 3
 

To join online:
1. Go to www.care4lifesnhd.com to sign up

2. Click YES when asked about your sign up code and enter SNHD 3

If you have any problems signing up for the program, just contact us at 702-759-1271 or email earney@snhdmail.org.

Care4life participant and Las Vegas Metro volunteer, Larry Wagman, says “Care4life is like having a health coach encouraging me to manage my diabetes. I get reminders to take my medicine, check my blood sugar, and learn what foods to eat.”

 

More information http://www.gethealthyclarkcounty.org/know-your-risks/care4life.php

Stay safe in the water- ABCD’s of drowning prevention

During these hot summer months, the pool can be the only refuge from the sun.
This summer, practice the ABCD‘s of drowning prevention to stay safe and have a great time playing in the water!

A=Adult Supervision
-Always be present
-Maintain Eye contact
-Stay within Arms length of a child

B=Barriers
-Barriers reduce the chances of accidentally falling in the water
-Install a pool fence with a lock
-Make sure bars are close together
-Have a clear view of your pool area at all times
-Remove toys and accessoriese that can attract kids to the pool

C=Classes
-Become trained in CPR
-Have kids take swimming lesson
-Have kids take CPR classes when old enough

D = Devices
-Have a lifesaving ring or shepard’s hook available
-Keep a phone nearby for access to 9-1-1
-Have personal floatation devices available for children and non-swimmers

Red, White, & Blue Recipe Ideas

Another fun holiday weekend is coming up! Happy Healthy 4th of July! Get patriotic this year at your BBQ, picnic or pool party by bringing easy red, white and blue inspired recipe! 

Watermelon Blueberry Salad:
In a big bowl mix 2-3 Tbs of lemon with 1 Tb of honey in a big bowl. Chop and add a few mint leaves. Add bite size watermelon pieces and fresh whole blueberries. Mix together. Optional: Add feta cheese crumbles.

4th of July Parfaits:
In small individual dishes, layer granola, strawberries, low fat yogurt, and blueberries. Top with a dollop of yogurt and a strawberry and sprinkle with granola. This perfect looking treat makes the best dessert to celebrate red, white and blue!

Red White and Blue Kabobs:
Layer the following on a skewer: strawberry, banana chunk, and a blueberry. Repeat.
If you would like a more savory red, white and blue kabob. Try layering a grape tomato, small cube of mozzarella cheese, and black olive.
 
These patriotic theme dishes are a cool treat that are sure to add some fireworks to your celebration!

Celebrate the National Park Service’s 100th anniversary at Lake Mead National Recreation Area

The National Park Service is celebrating 100 years of protecting and preserving the nation’s parks and monuments, and everyone is encouraged to get out and #FindYourPark. There is a variety of special events taking place during the centennial. Join a Centennial Volunteer Cleanup, become a Junior Ranger or participate in one of the many special Centennial events taking place throughout the park. As 2016 kicks off a second century of stewardship and community engagement, we hope you join in on the fun. Check out some of the events taking place out at Lake Mead National Park.
 

Staying Active in the Summer Heat

Living in the desert it is no surprise that the summer months are HOT, and for most people being physical active outside is torture and sometimes not safe!   Instead of using the heat as another excuse to not be active, get creative this summer! Here are a few tips to help you stay active throughout the blazin’ summer months.

Stretch with the Sun or Move with the Moon. Wake up early and get in a walk or bike ride before the sun has a chance to heat the day. If you’re not a morning person wait for the sun to set and then take advantage of the nighttime. It might still be warm but at least the sun won’t be beating down on you.

Stay inside. There are plenty of activities you can still do inside. Attend a gym, play racquetball, do a workout DVD inside your house, walk on a treadmill, clean your house. All things that can be done indoors and are a great way to get in some activity.

Wet workout. This one might seem like a no-brainer, but exercising in a pool or lake is an instant way to cool off. Take a trip out to Lake Mead and try a new activity like paddle-boarding, try a water aerobics class, or round up some friends for a competitive game of water volleyball. Whatever you decide to do, you’ll get a great workout! Also, you can plan a day at the water park or the splash pad. Check out our Places to Play to find parks with splash pads in your area. Have fun in the water and it won’t even seem like exercise.

Hit the mall. Too hot to take a lunchtime walk outside? Take your workout to a nearby mall with air conditioning. Lace up your sneakers and get your heart pumping without overheating!

Visit the Mountains. The Spring Mountains Area also known at Mt. Charleston is a great place to get away from the heat and enjoy nature at the same time. Find a hike for you and your family to do while you are there.

Don’t let the summer heat slow you down!  Summer time is all about fun so no matter what you choose to do to keep moving just have fun doing it! 
 

Soda Free Summer Challenge

The Southern Nevada Health District is kicking off its annual Soda Free Summer Challenge. The challenge is designed to inspire you to make a lasting commitment to health by reducing or eliminating sweetened beverages over the summer months. We invite you to take the Soda Free Summer pledge. Its all about small changes so pledge to be healthier by reducing or eliminating your soda consumption this summer!

Soda was once considered an occasional treat, but consumption has steadily increased over the last three decades. Drinking too much soda could have health consequences ranging from weight gain to osteoporosis to kidney problems, according to the Mayo Clinic.

Healthy Drink Alternatives. Next time you quench your thirst try one of these options:

Water: Try water with added citrus or sliced cucumbers. Always refreshing and is great for the skin. Try some of these great flavored water recipes as well to mix it up a bit!
100% fruit juice: A sweet treat full of vitamins and it counts as a serving of fruit. Don’t overdo it though, limit yourself to 6oz.
Vegetable juice or V8: Packed with flavor; high in vitamins C, A, and potassium and around 50 calories per cup. If possible choose the low sodium versions.
Non-fat or low-fat milk: High in calcium and protein—and you need both. You could also try soy milk, rice milk or almond milk.
Light yogurt and fruit smoothie: Creamy and sweet, high in calcium and only about 170 calories per cup.
Tea, unsweetened: Get a boost on less than five calories per cup, plus it’s high in antioxidants.

Never too late to be an olympian in Nevada

The countdown is on! There are less than 63 days to go before the opening of the world’s biggest sporting event the 2016 Summer Olympics in Rio de Janeiro, Brazil! Have ever dreamed of becoming an Olympian but you feel like you are past your prime? Don’t worry it’s never too late! Now in its 36th year of existence, Nevada Senior Games is dedicated to the promotion of a healthy life style for adults 50+ through exercise and athletic competition.

The Nevada Senior Games encourages older adults to stay active and fit, revive past recreational skills or learn new ones. Friendships are made that will last a lifetime. The Games challenge each athlete to be his or her “Personal Best.” Men and Women 50 years old or more are eligible to participate in the Nevada Senior Games. We are an ‘open’ competition and accept out-of-state participants as well. The Nevada Senior Games is the only National Senior Games Qualifying site in the state of Nevada and we are the largest multi-sport senior competition in our state.

For more information visit http://www.nevadaseniorgames.com

5 ways to be active on vacation

Vacations are often a time of indulgence, and many vacationers relish having the time to kick back and relax. However, throwing away all of your hard work at the gym while vacationing can lead to a depressing reality when you get home. Staying active while traveling can seem tough, but there are plenty of ways to stay active no matter how long your trip lasts. Whether you’re traveling across the country or around the globe, the effort you put in to keep yourself feeling your best will pay off when your vacation comes to an end.

Make a plan & schedule time to be active. Depending what you are doing on your trip, schedule time each day to be active. If you are not planning to do something active during the day, make a plan to fit it in before your day starts. Book your stay at a hotel with a gym or a pool if you like access to those facilities. You can always go out for a walk along the beach or near your hotel. Use this as a chance to explore the area and find places where you might want to come back to later in your trip.

Get active as a family. Find things that are fun to do but active for everyone. Bring a football to toss around the beach or set up a volleyball net, go snorkeling, or kayaking. Get the family involved and have fun!

Do some research. Before you even arrive at your destination, do some research to see what opportunities there are to be active. Are there any local trails? Or hikes? Can you walk to most destinations? Can you rent bikes and ride around? What unique opportunities does your vacation offer that will be active and most of all memorable?  Try something new and be willing to go out of your comfort zone.

Ditch the car. Walking is an ideal physical activity because of its low cost, low impact, and portability. Nothing beats the sights, smells, and sounds of the beach. If you are in a big city, skip the cab rides and subways, and walk everywhere. You might just come across a great little restaurant or shop to stop in. If you’re at Disneyland, well, there is really no choice but to walk. Wherever you are, make sure you wear comfortable clothes and sneakers so you don’t end up with blisters or foot pain of any kind.

Take the stairs. Skip the elevator and sneak in some extra cardio.

Whenever you can make the healthy, active choice, do so and you won’t regret it.

Enjoy your vacation!

Healthy employees are productive employees!

May is National Physical Fitness and Sports Month! Check out this video to see how health programs in one town in Maine are making the community healthier. How can your workplace promote more walking?

 http://bit.ly/1TaWZLG