Family and Consumer Sciences Cooperative Extension Special Edition 3rd Quarter 2013 Vol. 1 Issue 1 Real Men Take Care of Themselves Find these articles inside: by Connie Crawley MS, RD, LD, Nutrition and Health Specialist From birth, women are more likely to outlive men. Why are men more likely to die earlier? Some of it is genetics, but it is often due to differences in self-care and access to medical services. The Men’s Health Network has released a Blueprint for Men’s Health that gives sound advice about how men can stay healthy and bridge the life expectancy gender gap: • • • • Eat healthy. Consume one cup of green, orange or yellow vegetables at both lunch and supper and fruit for dessert. Also eat whole grain cereals, pastas, breads and other grain products instead of refined grains. Cut back on fried foods, fatty meats, full fat dairy products, baked goods and salty snacks. Be physically active for at least 30 minutes per day. For weight loss, go up to 60 minutes per day. Divide physical activity into 10-15 minute segments throughout the day if finding a block of time is a problem. Protect your skin from the sun with sun screen, hats and clothing. Check for changes in moles, especially on the back where men often develop skin cancers. Achieve a healthy weight. A waist size less than 40 inches is associated with the least risk for chronic disease. Real Men Take Care of Themselves by Connie Crawley Keeping Children Safe at Home by Diane Bales • • • • • • • • Drink mainly water. Each day, have at least two cups of non-fat or low fat milk or yogurt. Skip the sweet drinks. Have two drinks or less of alcohol per day. One drink equals a 12 ounce beer, 1 ½ ounces of liquor or five ounces of wine. Do not smoke or chew tobacco. Avoid secondhand smoke. Any tobacco use increases risk for cancer, heart disease and stroke. Have regular prostate screenings after the age of 40, especially if you are African American or have prostate cancer in the family. Practice safe sex. Talk to your doctor about sexual performance issues. There are many treatments that can enhance your sex life. Wear a seat belt at all times when in a motor vehicle and always wear a helmet when riding a motorcycle. Manage stress. Physical activity is a great way to reduce stress. Meditation, yoga, deep breathing and counseling are also effective. Ask for help. Most problems are remedied with early diagnosis and treatment. Ignoring symptoms will NOT make them go away. To read the entire Blueprint for Men’s Health, go to http://www.menshealthnetwork.org/library/blueprint.pdf Keeping Children Safe at Home Preventing Falls by Diane Bales, Human Development Specialist Children, especially toddlers, love to climb on things. Climbing is one of the best ways children can practice motor skills. But climbing can lead to falls unless parents, grandparents, and other caregivers take steps to reduce the risk of falling. If you have ever spent time with a toddler or a preschooler, one of the first things you may notice is their curiosity. Young children are fascinated by the world around them, and spend much of their time using all of their senses to explore how the world works and what things do. But because the logical parts of their brains are not welldeveloped, children are not good at detecting and avoiding dangers. According to Safe Kids USA, unintentional injuries are the most common cause of death for children between ages 1 and 14. More than 4,500 children died of an injury in 2008, and more than 6 million children had to be treated in emergency rooms because of an injury. The most common types of unintentional injuries include: • • • • • Falls Drowning Poisoning Choking Motor Vehicle Crashes Most injuries can be prevented. It’s up to the adults in a child’s life to be sure the child’s world is safe. Adults can teach children ways to stay safe and avoid risky behavior. Here are some simple ways to reduce the most common childhood injuries. Set up safe places where children can climb both indoors and outdoors, such as a slide, playground equipment, or a low table that will not tip over. When children try to climb on other things, direct them to these safe climbing spaces. Supervise children around stairs, and place gates at the top and bottom to keep new walkers from climbing unsupervised. Children can also fall out of strollers, cribs, and high chairs. Always use safety straps, and do not allow children to stand in a high chair or stroller. As children begin to walk, move the crib mattress to the lowest position, and move the crib away from other furniture. When your child can climb out of the crib, move him to a toddler bed to reduce the risk of falling. For preschool and elementary children, the most common types of falls are from bicycles, scooters, skates, and other outdoor activities. Insist that children wear helmets and other protective gear, and set a good example by wearing them yourself. Preventing Drowning Drowning is one of the leading causes of death among children. Most adults do not realize that children can drown in only a few inches of water in a matter of seconds. To reduce the risk of drowning: • Supervise children closely around bodies of water. Insist that children wear a life • jacket for fishing, boating, and other water activities. Stay with young children when they are in the bathtub, and do not leave them alone even for a second. Your child could drown in the time it takes to answer a phone call or return a text message. Toddlers are especially at risk of drowning, because their heads are large and heavy compared to their bodies. Remember to: • • Use latches to keep curious toddlers out of the toilet. Make sure that you empty buckets, kiddie pools, and other containers of water as soon as you finish with them. Teach children to swim as early as possible. Children who can swim are more likely to be able to save themselves if they fall into water unexpectedly. Preventing Poisoning and Choking Children love to explore, and placing things in their mouth is one way they find out about things in their world. Unfortunately, many common objects could become lodged in the child’s throat and cause choking. Any object small enough to fit inside a toilet paper roll is a choking hazard for young children. You can reduce your child’s risk of choking by: • • • • Keeping small objects away from children under age 3. Cutting foods like hot dogs and carrots into small, non-round pieces. Avoid giving young children foods that are common choking hazards, such as nuts, popcorn, marshmallows, and round hard candies. Learn the Heimlich maneuver, so you can help a child who is choking. Accidental poisoning is also a common issue with children who place things in their mouths. A curious child might drink a bottle of blue window cleaner, thinking it is a sports drink, or might taste the red poinsettia leaves. Prevent poisoning by: • • • • • Keeping cleaners and other household poisons in a locked cabinet or closet out of children’s reach. Finding out whether the plants in your home and landscaping are poisonous. Keeping poisonous plants away from children indoors, and be sure children stay away from harmful plants and berries outside. Teaching children not to eat or drink anything without asking an adult’s permission first. Program the National Poison Control number (800-222-1222) into your cell phone, and keep it close to your home phone just in case. Preventing Injuries in Motor Vehicle Crashes Motor vehicle crashes are the leading cause of unintentional injury-related death for 5 – 14 year olds, and are responsible for more than 30% of deaths in 1 – 4 year olds. Child safety seats reduce the risk of injury or death by more than 70% for infants and by more than 50% for children between 1 and 7 years old. Children should always ride in the back seat, in a child safety seat appropriate for their height and weight. Be sure the safety seat is installed correctly and cannot move more than an inch in any direction. Fasten the harness snugly, and be sure the harness retainer clip is at the child’s armpit level. If you need help installing your safety seat, or are not sure whether the seat is right for your child, a Child Passenger Safety Technician (CPST) in your area can help you. Find a local CPST by going to http://bit.ly/findaCPST. For more information on safety in the home, contact your Family and Consumer Sciences Extension Agent at 1-800-ASK-UGA1, or go to gafamilies.org. For more information, please contact your local Cooperative Extension Office by calling 1-800-ASK-UGA1 or by visiting www.GAfamilies.org __________________________________ __________________________________ __________________________________ __________________________________