Any bump or blow to the head has concussion potential. Concussion symptoms may occur immediately or days/weeks later and can include:

  • Headache
  • Concentration or memory issues
  • Nausea
  • Change in sleep habits
  • Dizziness
  • Feeling sluggish/”foggy”
  • Blurred vision
  • Light sensitivity

If you suspect someone may be experiencing a concussion after a blow to the head, ask these questions immediately then again a few minutes later. If the individual doesn’t know the answers or seems confused, consult a healthcare professional immediately.

  • What day is it?
  • What month is it?
  • Repeat these words: Girl, dog, green (ask to repeat again a few minutes later)
  • Repeat the days of the week backward

Bike riding is one of America’s favorite past times, especially for children. But every year, according to the Centers for Disease Control and Prevention, 26,000 bicycle-related injuries to children and adolescents result in traumatic brain injuries.

A brain injury in a child can have more of a harmful impact because a child’s brain is continuously undergoing development. An injury can alter, or even halt, certain developments of the brain.

The good news is that there are several easy ways to help prevent brain injuries while your child is riding a bike:

  1. Properly Fitted Helmet – wearing a properly fitted helmet every time you and your child ride a bike is the main way to prevent brain injury.
  2. Follow the Rules of the Road – by teaching your child to go with the flow of traffic on the right-side of the road, what hand signals to use and when, and what the different traffic signs and signals mean can help your child stay safe.
  3. Reflectors – attach a front headlight and a rear red reflector to your child’s bike. If your child is riding beyond daylight hours, have him or her wear reflective clothing, as well.

Be a role-model to your child. Go biking as a family and practice biking skills and safety together. Wear your properly fitted helmet, follow the rules of the road, and attach reflectors to your own bike so that your child can witness biking safety first-hand. By using these safety precautions, you can help prevent brain injuries in not only your child, but yourself, as well.

New guidelines released this past fall by the American College of Cardiology and the American Heart Association have changed the way you should be looking at your blood pressure numbers. High blood pressure is now defined as 130/80 and higher, which differs from the older definition of high blood pressure as 140/90 or higher.

But what exactly is blood pressure, and what do these numbers mean?

Blood pressure is the pressure your blood puts on the walls of blood vessels as it circulates through your body. High blood pressure is when the force of the circulating blood is consistently too high, putting individuals at risk for health issues such as strokes, heart attacks, and heart failure among other conditions.

When an individual has his or her blood pressure taken, two numbers are given – a top number and a bottom number (i.e. 120/80). The top number represents the systolic number, which indicates how much pressure the blood is exerting against the artery walls as the heart beats. The bottom number represents diastolic pressure, or how much pressure the blood is exerting on the artery walls in between the heart beats when the heart is at rest.

According to the American Heart Association, ideal blood pressure is less than 120/80.

High blood pressure doesn’t usually have any signs or symptoms, so having your blood pressure tested by a healthcare professional and knowing your numbers is the best way to protect yourself. While it can’t be cured, high blood pressure can be managed through lifestyle changes and even medication when necessary. Be sure to discuss your blood pressure with your physician.

According to Strava, a social network for athletes, most people by now have given up on their New Year’s resolutions (“Quitters’ Day” was officially Jan. 12). For those whose healthy resolutions may have fallen victim to that day, here is something to consider: According to the American Heart Association, moderate-intensity exercise is important in preventing heart disease and stroke, which are the nation’s No. 1 and No. 5 killers, respectively.

So, how do you gauge if your exercise is at the “moderate” level?

First, pay attention to how hard you think your body is working (this is called perceived exertion). Take note of how heavy you’re breathing, how much you’re sweating, and how tired your muscles feel. Studies have shown that an individual’s perceived exertion correlates to his or her heart rate. This means that if you feel like you’re working hard, your heart rate is probably higher.

You can estimate if you’re reaching the moderate-intensity level of an activity by using perceived exertion. In general, on a scale of 1-20, a moderate-intensity activity would feel like an 11-14.
Other clues of this level of exercise include:

  • Breaking a light sweat at about 10 minutes into the exercise
  • Quickened breathing, but you’re not out of breath
  • Being able to carry on a conversation while performing the activity

Moderate-intensity exercises can include brisk walking, biking, pushing a lawn mower, water aerobics, doubles tennis, gardening, and ballroom dancing, among other activities. So, take your pick!

This past July, 101-year-old Julia “Hurricane” Hawkins became the oldest female athlete ever to compete in the USA Track and Field Outdoors Masters Championship, shaving 6 seconds off the world record for 100 meters. Want to be more impressed? She took up running merely a year earlier when she was 100 years old!

It goes to show that it’s never too late to begin exercising. No matter your age, it’s possible to stay active at every stage of your life. Consider the benefits of exercise, which include disease prevention, energy boosts, pain and weight management, improved mood and memory, and more.

With any exercise program, be sure to get clearance from your doctor first.

Here are some ideas you may want consider in developing a well-rounded exercise program:

  • Balance & Flexibility Exercises – To help with standing, stability, and flexibility. Try yoga, Tai Chi or Qi Gong.
  • Cardio Exercises – To get your heart pumping. Try walking, swimming, hiking, dancing, tennis, classes at a local gym.
  • Strength Training – To build muscle and prevent loss of bone mass. Try free weights, weight machines, elastic bands, or exercises that use your own body weight.

With the Winter Olympics on the horizon, many of us will be privy to some amazing athletic feats. But, a downside of this popular event includes the head injuries that have been known to come with the territory.

In the past, American Jackie Hernandez slid unconscious against the snow after hitting her head during a snowboard cross event. British halfpipe skier Rowan Cheshire suffered a concussion during a training session. Czech snowboarder Sarka Pancochova cracked her helmet during a fall during the slopestyle final. And at 20 years old, American snowboarder Trevor Jacob had already suffered at least 25 concussions.

While the majority of us don’t live the dare-devil lives of many of these athletes, we’re all at risk for head injuries with everyday activities. Brain injuries don’t discriminate and can occur anytime, anywhere…with anyone.

With a little planning, however, brain injuries can be prevented. And, it doesn’t take epic – or Olympian – effort:

  • Wear your seatbelt every time you’re in a car.
  • Buckle your child in the right safety seat, booster or seat belt based upon your child’s age and weight.
  • Never drive while under the influence of alcohol or drugs.
  • Shut your cell phone off while in the car. Don’t talk. Don’t text.
  • Wear a helmet. And, make sure your children wear helmets with appropriate activities.
  • For older adults, remove tripping hazards like throw rugs or clutter in in the home. Use non-slip mats in the bathroom and grab bars near the shower or toilet. Install handrails on all stairs. Improve lighting throughout the house.

If you have a friend or family member in the hospital during the holidays, there are numerous ways to help brighten his or her spirits and spread some holiday cheer (with pre-approval from the hospital staff, of course):

  1. Help relieve the patient’s stress. If your family member is concerned or worried about tasks that he or she usually performs around the holidays, offer to help. Purchase presents or address holiday cards for the individual (you may even be able to shop online or work on cards together at the hospital).
  2. Decorate the patient’s room with a small tree, menorah, festive blanket, New Year’s hats, or even some drawings from children in your family.
  3. Bring the holidays to the hospital. If your loved one is receiving cards and presents at home, bring them to share. If you’re giving a holiday present, consider something that may be of use in the hospital, like a book or warm socks.
  4. If allowed, bring your loved one special treats or meals that he or she associates with the holidays. In addition, hospital cafeterias often provide special holiday meals that are offered to patients and visitors.
  5. Bring holiday DVDs or music to watch and listen to together in the room.

Most importantly, remember that your loved one is in the hospital to heal, so don’t overwhelm him or her. Typically, you’ll want to keep your visiting time short to allow plenty of time for rest and sleep, which is critical to recovery.

It’s that time of year again. Cold and flu season.

A common cold and the flu are similar because they’re both respiratory illnesses. Even though they’re caused by different viruses, they share many of the same symptoms. This makes it hard to know for sure which you may have unless you visit your doctor.

Symptoms for both illnesses can include a cough, sore throat, runny or stuffy nose, fever, muscle or body aches, headaches and fatigue. However, flu symptoms tend to be worse than cold symptoms, and people with colds are more likely to have runny or stuffy noses.

A cold usually doesn’t result in serious health problems, but the flu can. While most folks can recover from the flu in less than a couple weeks, it can lead to respiratory complications like bronchitis, pneumonia, and bacterial infections. In the worst cases, these complications can lead to hospitalization.

While anyone can get severely sick from the flu, groups at higher risk for complications include adults older than 65, young children, pregnant women, people with chronic medical conditions, or individuals with compromised immune systems.

So how can you prevent these illnesses? Some suggestions include:

  • Stay away from anyone who is sick, and stay away from others when you’re sick.
  • Wash your hands thoroughly and often throughout the day with hot water and soap. Use an alcohol-based sanitizer if hand-washing isn’t possible.
  • Don’t share utensils, cups, toothbrushes, towels or any other personal items.
  • Keep your hands away from your nose, eyes, and mouth.
  • Cough or sneeze into a tissue or the inside of your elbow.
  • Limit what you touch when in public, such as stairway rails. Wash your hands soon after touching.
  • Get plenty of sleep, eat right, and exercise regularly.

Caring, giving, sharing.

For most people, the holidays bring out the best in us when it comes to going the extra mile. But for those who are family caregivers, this is a description of everyday life.

Whether you became a caregiver suddenly (grandma had a stroke), or gradually (aging parents), taking care of a loved one in addition to having a career, family, and children can be a challenge. So, how can a caregiver do it all?

Below are 10 tips for family caregivers provided by the Caregiver Action Network:

  1. Seek support from other caregivers. You are not alone.
  2. Take care of your own health so that you can be strong enough to take care of your loved one.
  3. Accept offers of help and suggest specific things people can do to help you.
  4. Learn how to communicate effectively with doctors.
  5. Take respite breaks often. Caregiving is hard work.
  6. Watch out for signs of depression. Don’t delay in getting professional help when you need it.
  7. Be open to new technologies that can help you care for your loved one.
  8. Organize medical information so it’s up-to-date and easy to find.
  9. Make sure legal documents are in order.
  10. Give yourself credit for doing the best you can in one of the toughest jobs there is!

For many, a healthy diet and regular exercise are self-prescribed ways to feel better. But for people with diabetes, diet and exercise are key to managing the disorder.

If you have diabetes, be sure to speak to your doctor about developing a healthcare plan that balances what you eat with regular physical activity.
When reviewing your diet, consider creating meal plans that include foods that are rich in vitamins, minerals, antioxidants, and fiber, such as:

  • Beans
  • Dark Green Leafy Vegetables
  • Citrus Fruit Nuts
  • Sweet Potatoes
  • Fish High in Omega-3 Fatty Acids
  • Tomatoes
  • Nuts
  • Whole Grains
  • Milk and Yogurt
  • Berries

When it comes to adding exercise to your plan, a combination of both aerobic exercise and resistance training can have the most positive effect on glucose levels. Aerobic exercises help your body use insulin better, while resistance (or strength) training makes your body more sensitive to insulin and can lower blood glucose.

Examples of aerobic exercises include brisk walking, dancing, biking or hiking – anything that helps get your heart rate up. Strength training exercises can be done by lifting weights, using resistance bands, or using your own body weight to do squats, push-ups, or lunges.