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A Quick Guide to Hypertension

 

Category

 

Systolic blood pressure (top number)

 

Diastolic blood pressure (bottom number)

 

Follow-up

 

What you should do

 

Normal

 

Less than 120

 

Less than 80

 

Recheck blood pressure annually

 

Stick with a healthy lifestyle, including a diet rich in fruits and vegetables and low in salt, using alcohol moderately, and maintaining a healthy weight.

 

Prehypertension

120 – 139

80 – 89

Recheck blood pressure within 6 months

Change health habits.  If you’re heavy, lose weight.  Reduce salt in your diet.  Eat more fruits and vegetables, and get more exercise.  Drink alcohol only in moderation.  You do not need medication at this stage if you don’t have other health conditions.  If you have diabetes or kidney disease, begin drug therapy if your blood pressure is above 130/80.

 

Stage 1

Hypertension

140 – 159

90-99

Recheck blood pressure within 4 weeks

Change your health habits and take a blood pressure drug.  Many people start with one medication, but may need to go to a second or third to find a treatment that works.  If you have other health conditions, you may need a different drug or an additional one.

 

Stage 2

Hypertension

160 – 179

 

 

 

 

>179

100 – 109

 

 

 

 

>109

Recheck blood pressure in 2 weeks

 

 

Seek prompt treatment

 

Change your health habits. It’s likely that you’ll need to take at least two blood pressure medications.

 

Note:  when systolic and diastolic pressures fall into different categories, physicians rate overall blood pressure by the higher category. 

For example, 150/85 mm Hg is classified as stage 1 hypertension, not prehypertension.

Source:  Harvard Special Health Report (2007). Hypertension: Controlling the Silent Killer. ISBN 978-1-933812-17-5

 

 

 Does being thin mean being fit?

 What does the American Heart Association Say?


Fitness comes from being able to perform standard types of activity such as playing with your kids, taking the stairs and mowing the lawn. So being thin doesn't necessarily mean being fit. In fact, a recent study by Harvard University School of Public Health, indicated that thin women who were sedentary had a 55 percent increased risk of dying compared with thin women who were physically active. So, maintain a healthy weight by being active!

 

 

What is Computer Vision Syndrome

Computer vision syndrome, CVS, is becoming one of the most common maladies suffered among office workers.  CVS afflicts many of the 75 million Americans who spend a large part of their days with their eyes glued to a computer screen.  Another 150 million who use the computer less can still be afflicted with CVS.  The National Institute of Occupational Safety and Health asserts that 88 percent of all computer users will eventually develop CVS.

A computer screen is made up of thousands of pixels, which are actually tiny points of light.  As a result, the eyes shift focus between the pixels when you look at a computer screen, which can cause eyestrain.  That causes your eyes to wear themselves out by constant refocusing.  The result is tired, burning eyes, vision distortion, headaches and back pain.

To avoid the problem, wear computer glasses, blink frequently, use soothing eye drops, and avoid glare.  Try to place your monitor at least 20 inches away from your face and 10 to 20 degrees below your line of vision.

Adapted from Painless Vision Quest in Energy Times

 

Be A Germ Stopper!

The Health Center would like to remind you that vaccination is not the only way to help prevent a cold or flu. ‘Tis the season to be a germ stopper!

Colds and flu are spread by droplets from your respiratory tract which become airborne when you cough or sneeze. Uncovered coughs and sneezes can send germs flying as far as three feet away! 

These simple actions can help stop the spread of germs and help protect you from getting sick:

  • Cover your coughs and sneezes with a tissue or your sleeve.
     

  • Clean your hands often with soap and water or alcohol based cleaners.
     

  • Avoid touching your eyes, nose and mouth.  Germs are often spread when a person touches something that is contaminated with germs and then touches his/her eyes, nose or mouth.
     

  • Avoid close contact with people who are sick.  When you are sick, keep your distance from others to protect them from getting sick, too.
     

  • Stay home when you are sick to prevent others from catching your germs.

    If you should become ill, ask your healthcare provider about antiviral medications which are available for influenza and can be used to treat the flu if they are started in the first two days of an illness.  

    Other good health habits, such as getting plenty of sleep, engaging in physical activity, managing stress, drinking water, and eating nutritional food, will help you stay healthy in the winter and all year round.

    For more information, ask your healthcare provider or call the CDC Immunization Hotline at 1-800-CDC-INFO or visit their website at www.cdc.gov/flu

                                       Protect your health!  Be a germ stopper!

 

 


Six Ways to Healthy Eating

  • Eat a good breakfast every day – use fruits, milk, yogurt, hot or cold cereals, low-fat cheeses and instant breakfast mixes.  If you don’t feel like having an early breakfast then have a small nutritious snack after waking up and enjoy the rest of your breakfast in the middle of the morning.
     

  • Avoid skipping meals - make it your goal to have no less than 5-6 hours between meals.
     

  • Get enough protein – rotate skinless chicken, fish and lean meats as main courses.  Use low-fat  (1%) or non-fat dairy products regularly and eat eggs occasionally.
     

  • Drink Plenty of water – it makes up more than half your body composition and must be replaced daily.  You need it to regulate body temperature, digest foods and prevent constipation.
     

  • Fiber aids in digestion, prevents constipation, decreases cholesterol and decreases blood sugar.  Eat whole grain cereals, raw vegetables and fruits with the skin.  Add beans to soups, stews and salads.
     

  • Minimize high sugar and processed food consumption - sweets and desserts tend to be high in calories and low in nutrients.


 

Is My Drinking Risky? Photo.
Click on picture above for more information about risky drinking.

 

 

What’s Bothering You?
A Virus, Bacteria or Allergy?

 

Virus

Bacteria

Allergy

Runny Nose

Often

Rare

Often

Body Aches

Often with Flu

Rare

No

Headache

Often

Rare
(Yes, with
Sinus Infection)

No

Dizzy

Often with Flu

Sometimes

Rare

Fever

Often with Flu

Sometimes

Rare

Cough

Often

Often

Sometimes

Dry Cough

Often

Sometimes

Sometimes

Cough produces sputum from lungs

Rare

Often

Rare

Hoarseness

Often

Rare

Sometimes

Recurs at a particular season

Sometimes

No

Often

Only a single major complaint (sore throat, earache, sinus pain or cough)

Unusual

Usual

Unusual

Clear, white, yellow, or green nasal drainage

Yes

Produced more after 7-10 days

Yes

Itchy, watery eyes

Sometimes

Rare

Often

Sneezing

Often

Rare

Often

Duration of Illness

A cold is usually 7-10 days.  The flu may be longer - depending on complications

Variable

Often prolonged

Do Antibiotics help?

No, for colds. Antiviral medications** for the flu may shorten the course of the illness if taken within 1-2 days of symptom onset.

Yes

No, but there are medications available to prevent allergies from occurring or at least lessen the symptoms

Medical help effective?

Depends whether it's a cold or flu.

Yes

Yes, if symptoms are intolerable.
Preventable?

Yes

Yes

 Yes, with medical help
 

** For more information about antiviral treatment for the flu, call the Centers for Disease Control
at 1-800-CDC-INFO or visit their website at www.cdc.gov/flu.

Flu

Cold

Strep

Allergies

 

  • Sudden onset

  • Usually longer duration than a cold

  • Headache

  •  Fever

  •  Chills

  •  Sore throat

  •  Muscle aches

  • Weakness and exhaustion

  • Cough (dry)

  •  Decreased appetite

  •  Usually no nasal symptoms 

If caused by a virus, and caught in the first 48 hours of onset of symptoms, antiviral medications may shorten infection by 1-2 days. They are available by prescription and only recommended for those at high risk for complications of the flu.

 

 

  • Slower onset

  • Usually 7-10 day duration

  • Usually no chills, fever, headache, muscle aches

  • Cough (severe or hacking)

  • Stuffy or runny nose

  • Watery eyes

  • Nasal discharge 

 

  • Sudden onset

  • Sore throat and tonsils

  • Red, inflamed pharynx and tonsils

  • Tender, enlarged cervical nodes

  • White exudates on tonsils

  • Fever

  • Headache

  • Occasionally nausea or abdominal pain

  • Occasionally a rash 12-48 hours after onset of symptoms

  • Usually no respiratory or nasal symptoms

      A throat culture is the most reliable method of diagnosing.  Usually requires antibiotic therapy.

 

  • Usually prolonged duration of illness

  • Runny nose

  • Sneezing

  • Itchy, watery eyes

  • Nasal discharge

  • Recurs at a particular season or with exposure to allergen

  • Occasionally cough, hoarseness, sore throat (from drainage)

 


Be Prepared - Take a CPR Class

Community Resources
For
CPR and Safety Courses

American Red Cross CPR Graphic.

American Red Cross - Sacramento Sierra Chapter CPR Classes 

American River College - Health and Education Division
     Community CPR= 1 unit - Offered at various times
       Responding to Emergencies = 2 units
       Pediatric CPR and First Aid = 1 unit - 1 day course offered at various times

  Local School District Adult Education Classes

 American Red Cross - 368-3131

  Heart Beat - 481-4277

  Local Recreation Districts
        Carmichael Parks & Recreation District - 485-5322
       Mission Oaks  Parks & Recreation District - 488-2810
       Sacramento City Parks & Recreation District - 277-6060
       Sunrise Parks & Recreation District - 725-1585