Back Injuries

lumbar-injury-1Your back is made of bones, muscles, and other tissues extending from your neck to your pelvis. Back injuries can result from sports injuries, work around the house or in the garden, or a sudden jolt such as a car accident. The lower back is the most common site of back injuries and back pain. Common back injuries include:

  • Sprains and strains
  • Herniated disks
  • Fractured vertebrae

These injuries can cause pain and limit your movement. Treatments vary but might include medicines, icing, bed rest, physical therapy, or surgery. You might be able to prevent some back injuries by maintaining a healthy weight, lifting objects with your legs, and using lower-back support when you sit.

via Back Injuries: MedlinePlus.

Winter Ice Safety

danger thin iceIce Thickness

It is important to remember that there is no such thing as 100% safe ice! Many factors affect the strength of ice besides thickness.

  • Thawing and refreezing
  • Pockets of air can form under the ice on lakes where the water levels are raised and lowered by flood control.
  • Ice seldom freezes uniformly
  • The insulating effect of snow slows down the freezing process
  • Ice formed over flowing water and currents is often dangerous
  • Schools of fish moving warm water up can open holes in the ice

Here are some guidelines for determining if the ice is safe:

  • 4” of new clear ice is the minimum thickness for travel on foot
  • 5” is the minimum for snowmobiles and ATVs
  • 8”-12” for cars or small trucks
  • Check with a local resort or bait shop for known thin ice areas.
  • Refrain from driving on ice whenever possible.

A minimum of five inches of ice is recommended for safe enjoyment of ice skating, ice fishing, ice boating and snowmobiling on state park lakes. However, even if the ice is several inches thick, ice-covered water is never completely safe.

via Winter Ice Safety.

Winter Weather: Avoid Slip and Fall Injuries

slip-fall-iceOutdoor surfaces, such as parking lots, sidewalks, and walkways, are one of the leading areas for slip and fall injuries. Snow, ice, and rain often make these areas slippery and dangerous. Winter conditions factor heavily into outdoor slip and fall injuries. Keep icy walkways clear.

via Managing Slip and Fall Injuries | Culture of Safety.

Tips for Healthy Holiday Eating

holiday-eatingTen Tips for Healthy Holiday Eating

  • Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
  • Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.
  • Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
  • Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
  • Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.
  • Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.
  • If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!
  • Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.
  • Bring your own healthy dish to a holiday gathering.
  • Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.

via Tips for Healthy Holiday Eating.