Alive and Well

That can of diet soda may be just as bad as regular soda

While sipping on a diet soda the other night, one of my co-workers said he was confronted by his wife who told him he needed to stop drinking those vile beverages because diet soda is just as bad as regular soda.

He was skeptical. So he decided to ask the health reporter to do a little research.

As a Diet Coke drinker myself (although I’ve cut down to one can a day), I was curious. I’d heard the same claims, although like my co-worker found them difficult to swallow. After all, how could a drink with zero calories cause harm?

Well, some quick research revealed that ... well, maybe we better pour our diet sodas down the drain.

Research published in 2008 found a correlation between drinking diet soda and metabolic syndrome — the collection of risk factors for cardiovascular disease and diabetes that include abdominal obesity, high cholesterol and blood glucose levels and elevated blood pressure.

The University of Minnesota’s School of Public Health researchers studied 9,514 middle-aged adults over a nine-year period. In addition to high intakes of refined grains, processed meat, fried foods and red meat, diet soda was associated with a greater risk of developing metabolic syndrome.

The National Institutes of Health said other recent studies have found links between diet soda and metabolic syndrome as well as weight gain.

“As a possible explanation, findings in rodents suggest that artificial sweeteners may lead to increased intake because they may interfere with the body’s ability to properly assess how many calories are in foods,” the NIH said, but emphasized that “these findings, however intriguing, are not conclusive.”

Still, it may be cause to reconsider diet soda consumption.

David Zinczenko, editor-in-chief of Men’s Health magazine, and Matt Goulding, the magazine’s food and nutrition editor, have given their two cents about diet soda.

In their recently published “Eat This, Not That: Supermarket Survival Guide,” they say one can a day probably won’t hurt us, but we should consider swapping our diet sodas for other beverages:

“Just because diet soda is low in calories doesn’t mean it can’t lead to weight gain. It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages — even if they’re artificially sweetened — may lead to a high preference for sweetness overall. That means sweeter (and more caloric) cereal, bread, dessert — everything.

“Guzzling these drinks all day long forces out the healthy beverages you need. Diet soda is 100 percent nutrition-free, and again, it’s just as important to actively drink the good stuff as it is to avoid that bad stuff. So one diet soda a day is fine, but if you’re downing five or six cans, that means you’re limiting your intake of healthful beverages, particularly water and tea.

“There remain some concerns over aspartame, the low-calorie chemical used to give diet sodas their flavor. Aspartame is 180 times sweeter than sugar, and some animal research has linked consumption of high amounts of the sweetener to brain tumors and lymphoma in rodents. The FDA maintains that the sweetener is safe, but reported side effects include dizziness, headaches, diarrhea, memory loss, and mood changes. Bottom line: Diet soda does you no good, and it might just be doing you wrong.”

Zinczenko and Goulding say the best way to hydrate is by drinking low-calorie, high-nutrient fluids and to make water and seltzer water regular attendees at all meals.

Mayo Clinic dietitian Katherine Zeratsky suggests starting your day with a small glass of 100 percent fruit juice and to drink skim milk with meals. She also encourages drinking water throughout the day. For variety, she says to try sparkling water or add a squirt of lemon or cranberry juice to your water.

Are you a diet soda junkie? Are you thinking about kicking the habit? Let me know your thoughts.

Also, let’s hear your suggestions for a good, low-calorie alternative drinks.

Making resolutions and sticking to them

New Year’s Day has come and gone. So did you make a resolution?

I made a few:

• FOR MY HEALTH: In addition to my regular workouts and Pilates class, I resolve to go for a walk at least 30 minutes every day. I can grab a co-worker during lunch time and take a stroll downtown. If I can’t get outdoors, I’ll just turn on the iPod and hop on the treadmill at home. If I can stick to it, I can improve my fitness level and stress level at the same time.

• FOR MY WORK: I resolve to update this blog more often. This is a fun way to get health information, and some trivial items, to readers. But I always seem to put it on the back burner. I’m going to TRY to do better.

• FOR MY RELATIONSHIPS: I resolve to have a Girls Night Out at least once a month. Not only will this keep me connected with my favorite friends, it will help keep me healthy as well. I always laugh when we’re together, and laughter has been found to stretch muscles, burn calories and produce a natural energy booster.

• FOR MY BANK ACCOUNT: I resolve to avoid buying every cute shirt or pair of shoes I see. Really, I do. Really. ... Well, I’ll try.

What's your resolution?

Whether it’s losing 20 pounds, increasing your sales, being nicer to your family, eliminating worry or learning a new language, here are 11 suggestions from acclaimed Change Your Life Coach Jim Fannin that can help make those New Year’s resolutions stick:

1. Out with the old ... In with the new. It’s time to bury 2008. Take down your holiday decorations. Get rid of everything that is unwanted (you’re on your own with relationships). It’s time to start fresh. It’s time to wipe your slate clean. It’s time to prune the tree. Change your “worn-out” expressions that you sprinkled in all your conversations in 2008. If you are still using, “Yada Yada Yada” ... bag it. Forget how you used to manage your money in 2008.  Clean your closets. Give your “fat clothes” to Goodwill. It may be time to get a new broker, banker, accountant, dentist, physician, attorney or psychic. It may be time to re-invent you.

2. Be realistic. Make a list of things that are possible. Limit your resolutions. It’s better to change one big thing than five little ones. However, it’s OK to reach for goals that are a stretch. For example, as a 14-handicap golfer, becoming a scratch golfer within the next 12 months is more than a stretch. This is especially true if you have a full time job and a spouse and three children at home. It’s more realistic to reduce your handicap to a 9. This is a resolution that could be possible if it’s planned out in detail. Remember, your resolutions cannot be about something that you physically or technically cannot do.

3. See what you want ... NOT what you don’t want. Avoid statements like “I don’t want to swear any more.” Instead, say, “I have clean speech.”

4. Make your resolutions measurable. I want to be happy ... I want to lose weight ... I want to get healthy. These are all nice thoughts but they are only wishful thinking. A resolution that is measurable is something like I want to weigh 122 pounds by 3/1/09 or I will play tennis competitively in a league by 6/1/09 or I want to be vice president of my company by 12/31/09.

5. See it and say it as if it’s so. "I am going to lose weight" is not a resolution.  Act as if you have already accomplished your feat. Say what you want in finished state. “I am fit at 140 pounds with 10% body fat.”  That is a resolution easier to keep. See this in your mind and say it as if it is so — this is one of the keys of how a champion thinks. You can’t be 140 pounds in a body that sees itself as 160 pounds.    

6. Work backwards. Millions of Americans will attempt to reach their resolutions by going from A to B. However, champions first mentally see B.  Then they illuminate a pathway from B chronologically back to A. The champion then proceeds to literally move from A to B on a well-defined course of action. Now if you get off track you can easily find your way. Walk on your well-lit pathway from A to B as if it’s so ... as if you’ve already accomplished the goal. 

7. Place a deadline. To make mental, physical and technical routine changes in your life, a deadline is mandatory. This deadline of accomplishment will create stress. This stress is good as long as it is created by you and for your benefit. Make your deadlines 12 months, six months, three months or one month. Again make them realistic, and make them definite. 

8. Break it down. If you have an annual goal, break it down into months, weeks and days. Create an action plan and be aware of the tactics and strategies on a daily basis. Now change can be facilitated. Again make sure each part has a realistic deadline.

9. Remain positive. Negative self talk regarding your resolution will always end in failure. Avoid putting yourself down, talking about the past, comparing yourself to others or judging yourself. 

10. Daily dress rehearsal. Mentally dress rehearse the night before the next day. See what you will accomplish regarding your resolution. This day is 1/90th of your quarterly goal or 1/365th of your annual goal. I personally lost 68 pounds by visualizing exactly what I would eat the next day and exactly when and what I would do for exercise. I performed this dress rehearsal in a relaxed physical and mental state every night before I went to sleep.  

11. Repetition ... Repetition ... Repetition. Thinking about your positive resolution will work when your thoughts are consistent. See accomplishment just before you go to sleep at night and just as you wake up in the morning.  Framing your day by seeing it as if it is so will create the repetition and persistence needed to accomplish great resolutions.

“If you fall off the wagon on the way to the resolution, get back up immediately,” Fannin said. “As your mom probably has said when faced with a setback, ‘Keep your chin up!’”

Have a happy, healthy 2009.

Here's what women were thinking in 2008

As 2008 comes to a close, it’s time for news organizations to look back at the top stories of the year.

While I love those year-in-review lists, I found a new twist to such lists on a Web site called BettyConfidential.com. It focuses solely on women’s thoughts about 2008.

Here are some of BettyConfidential’s most fascinating findings:

Women on the Economy

The economy, of course, was THE issue of the year. In an October survey, BettyConfidential.com unveiled just how drastically women are being affected by today’s financial crisis. Women reported a dramatic downturn in their spending habits as well as in their psychological well-being.

In the survey of more than 100 women, 75 percent of respondents indicated that on a scale of 1 to 10 (1 being “not at all” and 10 being “extreme”), their anxiety about the economy was at a 6 or higher, with 20 percent rating their anxiety at an 8 and 21 percent at a 9.

The survey found that the economy is directly impacting women on a day-to-day basis. In addition, 44 percent reported that the economic downturn is affecting their retirement plans. Also affected are career plans (27 percent); plans to own a home (14 percent); and wedding/honeymoon plans (3 percent).

In addition, 29 percent of women reported that they are afraid they will lose their job.

Women on Politics and Pop Culture

Brad Pitt doesn’t always do it for women. When asked who they’d rather have dinner with, 40 percent chose Barack Obama — over Michael Phelps (30 percent), Brad Pitt (20 percent) and Bill Clinton (10 percent). 

Speaking of Brad ... When asked which of Pitt’s two most recent women they liked better, 65 percent chose Jennifer Aniston over Angelina Jolie.

Fifty-two percent of women said they would like to change places with a celebrity.

Move over, supermodels. When asked about their dream job, 60 percent of women said they would like to be a best-selling novelist, while 16 percent chose supermodel, 12 percent chose talk-show host and 12 percent Fortune 500 CEO.

While a strong majority of women like (80 percent) and admire (74 percent) Michelle Obama, 63 percent reported that they did NOT like her choice of dress on election night.

Not so surprisingly, very few (14 percent) were surprised by the outcome of the election.

Seventy-one percent of women said NAY to Sarah Palin for president in 2012.

Women on Shopping/Spending Habits

Ninety-one percent of women reported that they were cutting back on holiday shopping this year.

Despite the downturn in the economy, women are still willing to make small purchases to treat themselves and give themselves a boost. In response to the question “In this economic downturn, what small purchase most comforts you?” respondents answered:

• Beauty products (18 percent)     
• Manicures/pedicures (18 percent)
• Chocolate (16 percent)
• New shoes (10 percent)
• Lingerie from Victoria’s Secret or Gap Body (3 percent)

Other answers included books and having their hair done. Only 15 percent chose “none.”

Women on Body Image

Women continue to struggle with their body image, with 78 percent of women polled saying they wish they were thinner.

 And 68 percent of women say they lie about their weight.

Perhaps the cougar movement is helping? Surprisingly, 83 percent of respondents say they don’t lie about their age.

Women on Happiness (or Lack Thereof)

In not-so-happy news, BettyConfidential found:

• Fifty-seven percent of women said they don’t consider themselves truly happy.

• Almost 64 percent of women report that they aren’t living the life they thought they would be 10 years ago.

• Thirty-nine percent of women said their mother makes them crazier than their boss (22 percent), their guy (22 percent) or their children (17 percent).

• Sixty-seven percent of women say they have a secret that they have never told anyone else.

This groggy gal needs a good night's sleep

Ever woke up in the morning and felt like you were run over by a truck?

The last few mornings, I’ve felt like I haven’t slept at all, even though I know that I did. It’s not that I have a lack of sleep. I’m getting about seven hours a night.

I guess I’m just not getting quality sleep.

Hmm, could sharing my bed with a 100-pound Weimaraner have anything to do with it?

All I know is that I want to wake up feeling refreshed and ready to take on the day, and the last few days, it just hasn’t been happening.

Maybe the National Sleep Foundation can help. I checked online and found 10 tips to help adults who want to get a good night’s sleep. If any of you have sure-fire methods that work for you, let me know.

Here are the Sleep Foundation’s tips:

1. Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a “circadian clock” in our brain and the body’s need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Design your sleep environment to establish the conditions you need for sleep — cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner’s sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, “white noise,” humidifiers, fans and other devices.

4. Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy — about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

5. Use your bedroom only for sleep.
It is best to take work materials, computers and televisions out of the sleeping environment. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.

6. Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as six hours to begin to drop. A cooler body temperature is associated with sleep onset. Finish your exercise at least three hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from three to five hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within six to eight hours of going to bed can help improve sleep quality.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy.

10. Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

Happy Thanksgiving! Have a healthy one

As many of us prepare for family get-togethers on Thursday to celebrate Thanksgiving, we're probably salivating at the thought of turkey, dressing, cranberry sauce and, of course, pumpkin pie.

Well, here's my permission to indulge — within reason.

This holiday season, TOPS Club, Inc. (Take Off Pounds Sensibly), the nation’s oldest weight-loss support organization, encourages people to stay committed to healthy habits through the Thanksgiving holiday by incorporating these 10 tips that allow indulgences without regret:

1. Eat before — Eat something healthy before attending a Thanksgiving meal or buffet. You will feel fuller and eat less when you reach your destination.

2. Exercise —  Increase your normal exercise routine the day before and after the holiday. This should help to compensate for possible overeating and lack of physical activity while visiting with friends and family. Consider making an after-meal walk part of your holiday tradition.

3. Bring a dish — If you know the hostess, offer to bring a healthy “dish to pass.”

4. Limit alcohol — Avoid empty calories. A calorie-free beverage allows you to use those calories for food. Alcohol can also interfere with your will power.

5. Trick yourself — Use small plates and slender glasses to trick your brain into thinking you have consumed more.

6. Drink water — Don’t mistake thirst for hunger. Drink at least 64 ounces of water each day and help keep the munchies at bay.

7. Stop — Stop eating before you feel full. Eat more slowly to feel satisfied with less food.

8. Treat yourself — Allow yourself to enjoy small portions of only the best holiday goodies. Cakes, cookies and pies are available every day of the year. Indulge cautiously only in the treats that are not usually available to you.

9. Don’t keep leftovers — If you host the meal, be sure to send leftovers home with your guests. You will avoid unnecessary snacking and return more quickly to your healthy eating plan.

10. Enjoy the day — Instead of focusing on the food, make your friends and family the top priority.

The search for a 'hypoallergenic' First Puppy

OK, forget about who President-elect Barack Obama is considering for his cabinet posts. The most important question on people’s minds is what kind of puppy will be roaming the White House.

The problem: Obama’s 10-year-old daughter, Malia, suffers from allergies to dogs.

I can relate. I’m allergic to dog dander, but I still have two Weimaraners at home and would rather sneeze and wheeze than get rid of them. I’m sure Malia will feel the same about the future First Pooch.

However, the Obamas — and other families who have a household member allergic to dogs — should keep some things in mind when choosing a puppy.

The American Academy of Allergy, Asthma  Immunology reminds individuals with allergies that there is no truly “hypoallergenic” dog. The academy says it is a common misconception that people are allergic to a dog’s hair, and it is falsely believed that a dog that sheds less will not cause a reaction.

Allergies to pets are caused by protein found in the animal’s dander (dead skin cells), saliva or urine. These proteins are carried on microscopic particles through the air. When inhaled, they trigger reactions in allergic people.

As all dogs possess these proteins, there is no allergy-free dog.

But a few dog breeds don’t develop as much dander as others and subsequently are less likely to induce sneezing, wheezing and watery eyes.

The American Kennel Club developed a list of breeds they believe are associated with less dander. They include:

Bedlington Terrier. With the look of a lamb, this terrier is a wonderful companion. Most often seen with a blue haircoat, this breed sheds little, resulting in less dander and easier breathing for the allergy sufferer.

Bichon Frise. This lively, intelligent dog (left) was a favorite among early 19th-century French aristocrats, and it now makes a fine companion to young and old. To keep him looking great, the bichon needs periodic trips to the groomer.

Irish Water Spaniel. Even though he may look like the clown of the spaniel family, the Irish water spaniel is the tallest spaniel and a great water dog. The coat of the Irish water spaniel is his most distinguishing characteristic.

Kerry Blue Terrier. The hair coat of the Kerry blue is silky soft and dense. The coat can be curly or wavy but should not be wiry or harsh. The Kerry blue does require frequent grooming.

Maltese. As the name suggests, the small Maltese (right) originated on the island of Malta, in the Mediterranean. This diminutive breed looks fragile but is quite resilient. The long flowing white coat needs daily care but sheds little and produces small amounts of dander.

Poodle. The standard, miniature and toy poodle make excellent pets. These dogs crave human companionship and, for the allergy sufferer, produce little dander. The breed does require attentive grooming to keep his coat in tip-top shape.

Portuguese Water Dog. Bred to help the fishermen of Portugal, this breed is as happy on land as he is in the water. Another dog that produces little dander and doesn't shed much, the Portuguese water dog is a faithful and active companion.

Schnauzer. (Miniature, Standard or Giant) The most common coat color is salt and pepper but black is also available. In order to keep their coat clean and tangle free, frequent grooming and clipping is necessary.

Soft Coated Wheaten Terrier. A medium sized terrier, the wheaten seems to love life and human companionship. The color is any shade of wheaten. The soft coated wheaten has a soft wavy hair coat.

Chinese Crested. This breed is slowly gaining popularity. Not completely bald, the Chinese crested (left) has some puffs of hair on the head and may have a very spotted skin. Despite his weird appearance, the Chinese crested is a great family pet.

Xoloitzcuintli or Mexican Hairless. Comes in three sizes and in two varieties: hairless and coated. The colors are black, bronze and grey.

In addition to selecting a breed such as these, the American Academy of Allergy, Asthma Immunology offers these other tips for minimizing allergy symptoms:

• Visit an allergist/immunologist to diagnose the allergy and discuss treatment, which may include maintenance medications or immunotherapy (allergy shots).

• Keep the pet out of the allergic person’s bedroom. Animal dander will collect on pillows, leading to worsened symptoms at night and morning.

• Bathe the animal weekly to reduce the amount of dander shed at home.

• Replace carpeting with hardwood or other solid-surface flooring for easy clean-up. Vacuuming may not be effective in decreasing allergen levels, but using a HEPA filter and double bags may help.

• Wash bedding and clothing in hot water. While animal allergens are not easily removed by high temperatures, these measures may help.

Smokers: Today is the day to toss out the tobacco

Today is the American Cancer Society’s Great American Smokeout, so if you’re trying to kick the habit, it’s a good day to make a commitment to quit.

Be sure to read the story of Tracy Nell in today’s paper. Nell finally threw out his cigarettes after 29 years of smoking close to two packs a day, and his wife, Nancy, also a long-time smoker, is quitting, too.

A massive heart attack in October was the wake-up call that Nell needed.

I’ve never smoked, so I don’t fully understand the difficulty of breaking the nicotine addiction. I know  it isn’t an easy feat. The American Cancer Society says that more than 70 percent of smokers want to quit and attempt to each year, but most fail without help.

It can take up to seven attempts or more to successfully quit.

Don’t give up.

And don’t be afraid to reach out for support. The American Cancer Society offers the following tools:

• Quitline: (800) 227-2345.
Callers can speak with a trained counselor and receive free, confidential counseling, and be connected with smoking cessation resources in their communities, social support groups, Internet resources and medication assistance referrals. Since its inception in 2000, Quitline has provided counseling support to more than 380,000 smokers. Studies have found that Quitline can more than double a person’s chances of successfully quitting tobacco.

• Web site: www.cancer.org/greatamericans
The Web site features a series of desktop helpers, including a Quit Clock and a Craving Stopper, to help smokers pick a day to quit, prepare for quitting and get support along the way.

• Quit Kits: For information, call Joe Blasko at (217) 523-4503.

If you’ve successfully given up the habit, please share your story and tips here. Your experience just might help another smoker toss out his or her tobacco.

Do your part to prevent the flu

I did a good thing today.

Not only did I get my flu shot, but I talked a co-worker into getting his first-ever influenza vaccination. He had given me a definite “no” earlier in the week when I asked if he was going to take advantage of the free immunization offered by our company.

But I kept nagging him, and finally he gave in. You’ve got to love peer pressure.

Why is it important?

Getting a flu shot is the best way to prevent the respiratory flu, which is the reason for more than 200,000 hospitalizations and 36,000 deaths each year, according to the U.S. Centers for Disease Control and Prevention.

Sure, it’s most critical for those at risk of complications from influenza or more likely to require medical care, such as the very old, very young and people with long-term health problems or weakened immune systems.

But health officials also encourage people who come into contact with the high-risk population — health-care providers, family members, caregivers, etc. — to get immunized.

Flu shots are recommended for “anyone who wants to reduce the likelihood of becoming ill with influenza or spreading influenza to others,” according to an information sheet handed out by the Adams County Health Department nurses who administered the flu shots at The Herald-Whig today.

So that means pretty much everybody.

For those who say, “I got sick the last time I got a flu shot,” it wasn’t because of the flu shot. First of all, the vaccine only protects people from the respiratory flu, so it’s not going to stop the vomiting and diarrhea associated with the stomach flu and it’s not going to prevent colds. Secondly, the viruses in inactivated influenza vaccine have been killed, so it’s impossible to get influenza from the vaccine.

If you haven’t already gotten your flu shot, get it. There are plenty of opportunities in Adams County. Talk to your doctor or attend a flu shot clinic hosted by the Health Department, Blessing Physician Services or Quincy Medical Group.

The Health Department has one more flu clinic scheduled — 11 a.m. to 2 p.m. Nov. 9 at the Health Department, 333 N. Sixth. Cost is $25 for adult and $10 for children. Adult pneumonia vaccine also is available at a cost of $35.

Quincy Medical Group’s clinics are set for 8 a.m. to 5 p.m. today, Nov. 7, Nov. 13 and 14 and Nov. 20-21 on the first level of the 1025 building. Cost is $35 for flu shots and $45 for FluMist.

Blessing Physician Services’s clinics are from noon to 4 p.m. Tuesdays and 8 a.m. to noon Fridays through Nov. 21 in Suite 106 of the Blessing Health Center, 927 Broadway. Cost is $25 for anyone over age 9.

What better way to keep someone alive than ... 'Stayin' Alive'?

Who knew that singing the Bee Gees’ “Stayin’ Alive” could actually help someone stay alive?

A recent study found that medical students and physicians who were trained to do chest compressions as part of cardiopulmonary resuscitation (CPR) while listening to the hit song from “Saturday Night Fever” maintained close to the ideal rhythm of 100 compressions per minute, as set by the American Heart Association, even weeks after completing their training.

The research was presented recently during the annual meeting of the American College of Emergency Physicians in Chicago.

“Properly performed CPR can triple survival rates for cardiac arrest, but many people hesitate to jump in because they don’t feel confident about maintaining the proper rhythm,” said researcher Dr. David Matlock of the University of Illinois College of Medicine in Peoria.

“Our research subjects felt that listening to ‘Stayin’ Alive’ improved their ability to perform chest compressions at the proper speed, and indeed their performance even five weeks later was excellent,” Matlock said.

He said further study is warranted, but believes that if there’s a method that allows people to easily remember the proper rhythm, it’s a great step toward encouraging bystanders to do CPR — which can make the difference between life and death.

Now, several songs meet the ideal rhythm of 100 compressions per minute, but what better lyrics could there be when trying to save a life than “Stayin’ Alive”?

Don't forget your dentist as part of your health-care team

Some people may cringe when they think about going to the dentist. I’ve never really had that reaction, considering I spent much of my young life in a dentist’s chair.

As a kid who needed orthodontic treatment — from head gear to braces to retainers — I learned quickly that going to dentist wasn’t the torture that some people made it out to be.

As an adult with a busy schedule, I may get a bit lax about making regular dental appointments, but it’s not because I’m afraid of the dentist. It’s just something that slips my mind.

I did remember to call for an appointment recently, and earlier this week I found myself in the dentist’s chair. It was a painless encounter, and I had a nice conversation with my dentist, who reminded me how vital regular checkups are.

It was good to get that reminder, and I vow to go back to see him every six months.

Why is good oral health care important?

According to the American Dental Association, studies have shown a link between oral health and overall health: “Given the potential link between periodontitis and systemic health problems, preventing periodontitis may turn out to be an important step in maintaining overall health.”

In most cases, the ADA says, preventing periodontal disease can be done with good daily oral hygiene (brushing and flossing) and regular professional care.

The ADA recommends the following for good oral hygiene:

• Brush your teeth twice a day with an ADA-accepted fluoride toothpaste. Replace your toothbrush every three or four months, or sooner if the bristles are frayed. A worn toothbrush won’t do a good job of cleaning your teeth.

• Clean between teeth daily with floss or an interdental cleaner. Decay–causing bacteria still linger between teeth where toothbrush bristles can’t reach. This helps remove plaque and food particles from between the teeth and under the gum line.

• Eat a balanced diet and limit between-meal snacks.

• Visit your dentist regularly for professional cleanings and oral exams.

How do you know if you’re doing a thorough job with brushing and flossing?

The ADA says plaque disclosing tablets are available over-the-counter at pharmacies and other stores. The tablets can be chewed after you clean your mouth. Red dye will stain plaque that has not been removed showing you spots that need additional cleaning.

Might be worth a try.