- Eating better, which can stave off chronic disease. Steps include increasing your intake of vegetables, fruits, nuts and seeds.
- Maintaining a healthy weight because this can reduce the burden on your heart, lungs, blood vessels and bones.
- Exercising, which can help with your cholesterol levels, weight and muscle tone.
- Quitting cigarettes because even one can hurt you.
- Managing blood pressure. Unhealthy ranges strain the heart, arteries and kidneys.
- Controlling cholesterol to give your arteries the best chance to stay clear of fatty blockages that reduce blood flow.
- Reducing blood sugar. This can lower the risk of dying from cardiovascular disease.
Hand Washing and Hand Sanitizer Use at Home, at Play, and Out and About
Germs are everywhere! They can get onto hands and items we touch during daily activities and make you sick. Cleaning hands at key times with soap and water or hand sanitizer is one of the most important steps you can take to avoid getting sick and spreading germs to those around you. There are important differences between washing hands with soap and water and cleaning them with hand sanitizer. For example, alcohol-based hand sanitizers don’t kill ALL types of germs, such as a stomach bug called norovirus, some parasites, and Clostridium difficile, which causes severe diarrhea. Hand sanitizers also may not remove harmful chemicals, such as pesticides and heavy metals like lead. Handwashing reduces the amounts of all types of germs, pesticides, and metals on hands. Knowing when to clean your hands and which method to use will give you the best chance of preventing sickness.
When should I use?
Soap and Water:
• Before, during, and after preparing food
• Before eating food
• Before and after caring for someone who is sick
• Before and after treating a cut or wound
• After using the bathroom, changing diapers, or cleaning up a child who has used the bathroom
• After blowing your nose, coughing, or sneezing
• After touching an animal, animal food or treats, animal cages, or animal waste
• After touching garbage
• If your hands are visibly dirty or greasy
Alcohol-Based Hand Sanitizer:
• Before and after visiting a friend or a loved one in a hospital or nursing home, unless the person is sick with Clostridium difficile (if so, use soap and water to wash hands).
• If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol, and wash with soap and water as soon as you can.
* Do NOT use hand sanitizer if your hands are visibly dirty or greasy: for example, after gardening, playing outdoors, or after fishing or camping (unless a handwashing station is not available). Wash your hands with soap and water instead.
How should I use?
Soap and Water:
• Wet your hands with clean running water (warm or cold) and apply soap.
• Lather your hands by rubbing them together with the soap.
• Scrub all surfaces of your hands, including the palms, backs, fingers, between your fingers, and under your nails. Keep scrubbing for 20 seconds. Need a timer? Hum the “Happy Birthday” song twice.
• Rinse your hands under clean, running water.
• Dry your hands using a clean towel or air dry them.
Alcohol-Based Hand Sanitizer:
Use an alcohol-based hand sanitizer that contains at least 60% alcohol. Supervise young children when they use hand sanitizer to prevent swallowing alcohol, especially in schools and childcare facilities.
• Apply. Put enough product on hands to cover all surfaces.
• Rub hands together, until hands feel dry. This should take around 20 seconds.
Note: Do not rinse or wipe off the hand sanitizer before it’s dry; it may not work as well against germs.
For more information, visit the CDC hand washing website, www.cdc.gov/handwashing.
What is Osteoporosis?Worldwide, one in three women and one in five men aged 50 years and over will suffer an osteoporotic fracture. Osteoporosis causes bones to become weak and fragile, so that they break easily – even as a result of a minor fall, a bump, a sneeze, or a sudden movement. Fractures caused by osteoporosis can be life-threatening and a major cause of pain and long-term disability.
PreventionCan osteoporosis and fractures be prevented? Yes, if action is taken early! Read the information provided here to learn which steps you can take to build strong bones throughout life and avoid osteoporotic fractures.
The Care GapFractures due to osteoporosis have a devastating impact on millions of people worldwide and result in enormous socio-economic costs to society and healthcare systems. Yet, despite effective medical advances to reduce fractures, a minority of men and women actually receive treatment. Only 10% of older women with fractures actually receive osteoporosis therapy. In 2010, in Europe alone some 12.3 million people considered to be at a high risk for osteoporotic fractures were left untreated.
The 5 steps to healthy bones and a fracture-free future
1. Exercise regularlyWeight-bearing, muscle-strengthening and balance-training exercises are best.
2. Ensure a diet rich in bone-healthy nutrientsCalcium, vitamin D and protein are the most important for bone health. Safe exposure to sunshine will help you get enough vitamin D.
3. Avoid negative lifestyle habitsMaintain a healthy body weight, avoid smoking and excessive drinking.
5. Get tested and treated if needed
If you’re at high risk you will likely need medication to ensure optimal protection against fracture.