14 THE FREE PRESS, March 28, 2013
Healthy
LIFESTYLE A basic rule: get moving! Put some physical exercise into your workday
H
uman bodies are can be encouraged to exercise by made to move. All placing a notice at the bottom of it takes is a few the stairs suggesting they walk minutes of physical activity up rather than using the elevator. every day to stay in shape We could also profit from and reduce the risk of ill- replacing the coffee break with a walking break and by contractness. At work, we can take ing abdominal and back muscles “stretching” breaks dur- when working at a computer. What’s more, ing meetnot ings or, if Getting to work on foot why make physicit’s appropriate, suggest or by bicycle is another al activity one a “walking” great way of staying in of the objectm e e t i n g shape while economizing ives of your to your on gas consumption and work team? Getting to work colleagues so giving a helping hand to work on foot the environment. or by bicycle you can get some fresh is another great way of air and exercise while discussing business. And staying in shape while econothere’s no need to wait until the mizing on gas consumption and elevator is out of order before giving a helping hand to the using the stairs. Other people environment. You have to take
the bus or the car because of the distance involved? You could always get off two stops before your destination or park the car a ten minute walk away from the office.
For other tips on how to get moving, you can visit the Web site of the Public Health Agency of Canada at www.phac-aspc.gc.ca.
“
”
The BC Services Card. Your CareCard, and more.
Flabby muscles?
T
One card. Many services. The new BC Services Card is part of government’s plan to modernize BC’s health care system. It replaces your CareCard, can be combined with your driver’s licence, and also acts as your photo ID. It’s more convenient and more secure, with enhanced features to protect your personal information. And getting yours is easy. Starting February 15, 2013, and for the next five years, you can simply enrol when renewing your driver’s licence. And even if you don’t drive, you can enrol at the nearest location where driver’s licences are issued. To learn more visit: BCServicesCard.ca
here are certain times of the year which can be very difficult for our bodies. We feel soft and flabby, we lose all desire for physical activity and every movement seems an effort. Many of us feel like this but there are ways to help ourselves get back in shape. First of all, there’s diet to consider. Vitamins play a vital role and it’s very important to consume them on a regular basis, particularly vitamin B (grains, eggs, cheese, fish, liver). What’s more, some healthy eating habits are very simple to incorporate into daily life, such as drinking a big glass of fresh vegetable juice before every meal, adding sprouted grains to your daily diet and having fresh or dried fruits for breakfast. This last suggestion is a very important one as it is a great replacement for the coffee, bread, butter and honey which often constitute our first meal of the day. Secondly, it’s always wise to have as much fresh air as possible, to soak up some sunshine and to do some physical exercise. A brisk walk, some jogging or a hike are all great ways of combining these recommendations. And lastly, never underestimate the importance of a good night’s sleep. If you are in the habit of going to bed whenever you feel like it, make the effort of going to sleep at a regular time; you’ll feel much more rested. If you decide to follow all these suggestions, you’ll soon be as fit as you ever were and much happier for it!
THE FREE PRESS, March 28, 3013
15
Healthy
LIFESTYLE What you need to know about fibre in your diet
D
o you know everything you should about fibre, that essential element in a healthy diet? You may not realize it, but your life wouldn’t be much fun without it. It helps regulate blood sugar levels and it keeps bowel movements regular. Test your knowledge with the help of this quiz. 1. Which of the following foods contain fibre? a. Wholegrain products b. Legumes c. Nuts d. Fruits and vegetables e. All of the above
2. When fibre content in the diet is increased, it is important to consume more: a. Liquids (water, juice, hot drinks) b. Sugar c. Snacks d. Dairy products
3. What is the recommended intake of fibre for men and women aged 19 to 50?
Your mouth, your health
I
t’s that time of year again – the time goes ahead, you need to change the batteries in your smoke detectors, spring is on its way and you are due for that dreaded dental checkup. Well, that Dr. Amos Kahane dreaded checkup is far more important than you can ever imagine. Whether for a one-year-old child with only one tooth, a growing teenager with braces, an adult with a cavity-free history, or someone with full dentures, the Recall Exam is crucial to maintaining good oral health and can potentially save your life. Generally speaking, you should have your Recall Exam with Hygiene once every six months. During this exam you can expect to review your medical history, have x-rays taken, and have a close examination of your gums, lips, cheeks, tongue, palates and jaw function. This, all in addition to the obvious – the condition of your teeth, your existing dental work, and any concerns you may have. From this full-mouth exam, your dentist is able to identify any early signs of dental disease, and possibly detect some serious health problems. Your mouth holds many clues to certain
diseases beyond a cavity or gingivitis. Did you know that gums that bleed and bruise easily can suggest a deficiency in Vitamin C? A dentist is your “doctor of the mouth” and can detect illnesses such as heart disease, gastroesophageal reflux disease, anemia, diabetes, oral cancer, leukemia, osteoporosis, Hodgkin’s disease, and even HIV. Sometimes these diseases show signs in your mouth far before you go running to your medical doctor with complaints and concerns. If you have concerns over dry mouth, sores or lumps in your mouth, bleeding gums, eroding tooth enamel, or discomfort anywhere in the area of your mouth, be sure to see your dentist immediately. Even if your dental insurance does not allow for more than two exams per year, it is imperative that you don’t dismiss the issues inside your mouth. As stated in the BCDA’s publication ‘The Dental Exam – More Than a Checkup’, “It is also important to understand that your dental insurance coverage is based on the plan purchased by your employer for all employees, which may or may not cover your unique oral health care needs.” So the next time you put off making that phone call to book your checkup, think about your health beyond your mouth and don’t dismiss the importance of your dentist and hygienist.
a. 5 to 8 g b. 15 to 18 g c. 25 to 38 g d. 35 to 48 g
4. A portion of 250 ml of cooked white spaghetti is equivalent to 2.4 g of fibre. How much is contained in the same quantity of whole-wheat spaghetti? a. 2.4 g b. 3.0 g c. 4.0 g d. 4.8 g
5. Which of these fruits contain the most fibre? a. Pears b. Dates c. Apples d. Bananas
ANSWERS 1.e) Sometimes fibre is added to certain packaged foods such as juices and yogurts. 2. a) Ideally, eight glasses of water should be drunk every day. 3. c) Although after 50, the recommended fibre intake is 21 g for women and 30 g for men. 4. d) Likewise, a slice of white bread contains 0.6 g of fibre and a whole wheat slice, 2 g. 5. b) Ten dried dates contain 7.1 g; 1 pear, 5.1 g; 1 apple with skin, 2.6 g; and 1 banana, 1.9 g.
“ You
r Mouth, Your Health”
Your Key to Good Health: Regular brushing & Flossing Healthy eating habits Visit your Dentist regularly
; h t l a e h ur o y e v o Impr ! g o d r u walk yo
Dr. Amos & Dr. Marcela Kahane 292 2 Ave Fernie, 250-423-6838