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Your Healthy Home

By The Tribune-Review Monday, December 26, 2005
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Good health begins at home.

That's an important message, and one too often lost among the physicians' reports, safety studies and research projects making headline news.

Certainly, innovative therapies and high-tech medical devices can save lives. And in the past few years, breakthrough drugs and surgical procedures have changed the health care field, sometimes in dramatic ways.

But research also has shown that simple, commonsense measures can -- and do -- make a difference every day, for every member of the family. And there isn't a room in the house where we can't practice good health habits or put those safety tips to work.

In the kitchen

  • Stock the refrigerator with fruits, vegetables and lean meat; keep whole-grain breads and cereals in the pantry. Obesity has become an epidemic in the U.S., and its links to chronic illnesses such as diabetes are clear. The U.S. Department of Agriculture's updated Food Pyramid, online at www.mypyramid.gov, offers personalized guidelines for selecting a healthful variety of foods at each meal, and for increasing physical activity to burn calories and keep the whole family fit.

  • Separate raw meat, poultry and seafood from other foods -- in the grocery cart, in the refrigerator and on cutting boards and countertops. Cross-contamination can spread harmful bacteria, so seal raw meat, poultry and fish in plastic bags or containers, to keep juices from dripping on other foods. Never place cooked food back on the plate that held raw food. Throw away sauce used to marinate raw meat; make a fresh batch to baste foods as they cook or to serve at the table. For answers to food safety questions, call toll-free 888-SAFE-FOOD.

  • Use a thermometer to prevent food-borne illness. Every year about 76 million Americans get sick from harmful bacteria in food, and the USDA reports that one in four home-cooked hamburgers is served before it reaches a safe internal temperature. A food thermometer will tell you if food is hot enough: 145 degrees Fahrenheit for steaks, roasts and fish; 160 degrees for pork, ground beef and egg dishes; 170 degrees for chicken breasts; and 180 degrees for whole poultry. And don't forget to wash the thermometer after each use. For more tips, check www.isitdoneyet.gov.

    In the dining room

  • Serve smaller portions. "Supersized" meals and all-you-can-eat buffets help to pack on the pounds. At home, serve meals on smaller plates (it makes food portions appear larger) and follow these American Cancer Society guidelines for visualizing a single serving: 3 oz. meat = a deck of cards; 3 oz. fish = a checkbook; 1 oz. cheese = four dice; 1 medium potato = a computer mouse; 2 tablespoons peanut butter = a ping pong ball; 1 cup pasta = a tennis ball. If the plate still looks empty, fill it up with raw vegetables or fresh fruit.

  • Drink only in moderation. Alcoholic beverages, especially red wine, may have some health benefits, studies show. But every gram of alcohol adds 7 "empty" calories to your day's total. The National Institute on Alcohol Abuse and Alcoholism recommends no more than one drink per day for women, two drinks for men. One drink is a 12-oz. bottle of beer, a 5 oz. glass of wine or 1.5 shots of hard liquor. Of course, pregnant women and people who intend to drive shouldn't drink at all.

  • If you don't smoke, don't start. If you do smoke, quit. Americans spend $50 billion each year on medical care for tobacco-related illnesses, and those illnesses kill about 400,000 people each year. If the thought of lung cancer and heart disease isn't enough to make you snuff out that after-dinner cigarette, consider this: A study at the University of California showed that food smells and tastes better to people who aren't addicted to nicotine. For help quitting, call the Westmoreland Quitline at 888-NO-HABIT (888-664-2248) or the PA FREE Quitline at 877-724-1090.

    In the living room

  • Turn off the TV. According to the American Journal of Public Health, an adult who watches three hours of television per day is far more likely to be overweight than someone who watches an hour or less. The link between TV-watching and childhood obesity is even stronger. The American Academy of Pediatrics recommends that kids age 2-11 watch no more than two hours of nonviolent "quality programming" each day. To improve family fitness, ask everyone to substitute an hour of physical activity for 60 minutes on the couch at least five days a week.

  • Exercise your brain. Research suggests that brain-boosting activities can decrease the odds of developing Alzheimer's disease and other types of dementia. Activities that combine mental, social and physical activity are most effective, the Alzheimer's Association says. So break out the chessboard, play a hand of bridge, pick up a musical instrument or roll up the rug and dance.Or check www.alz.org for more ways to "maintain your brain."

  • Share a laugh. Researchers at Vanderbilt Medical Center, in Tennessee, found that laughing out loud for 10 to 15 minutes increases metabolism by 20 percent and burns about 40 calories, roughly the amount in a Hershey's Kiss. Doctors at the University of Maryland Medical Center say it reduces blood pressure, too. A good laugh also boosts the immune system and relieves stress, important steps toward better overall health.

    In the playroom

  • Use disinfectant to wipe off toys that babies mouth. Wash plush toys in warm water to kill germs; even a beloved teddy bear needs a bath now and then.

  • Wash hands thoroughly after handling a gerbil, hamster, ferret or other "pocket pet." The cuddly critters may harbor salmonella bacteria, which can lead to diarrhea and other intestinal disorders. The Centers for Disease Control and Prevention also suggests a good scrub after handling amphibians, such as frogs and salamanders; reptiles, such as turtles, lizards and snakes; and birds, including baby chicks or ducks.

  • Get kids moving. Stock the toy chest with playthings that encourage kids to use their imagination and stay active, including "back to basics" toys like balls and blocks. Look for games that build flexibility (remember Twister?) or endurance (try Dance Dance Revolution or other computerized dance games).

    In the bedroom

  • Get plenty of rest. Skimp on a good night's sleep and you're likely to have less energy the next day, as well as difficulty concentrating and a greater likelihood of accidents, says the National Sleep Foundation. Lack of sleep also has been linked to cancer, heart disease, diabetes and obesity. So maintain a regular sleep schedule and bedtime routine (even on weekends); create a quiet, comfortable sleeping environment; don't eat within 2-3 hours of bedtime; and avoid alcohol and nicotine late in the day. For more tips, see www.sleepfoundation.org.

  • Take a break from stress. It's the leading cause of short-term sleeplessness and a risk factor for conditions ranging from cardiovascular disease to depression. To make the bedroom a stress-free zone, take out the TV and the laptop; turn off the phone, and turn the clock to the wall. Play soft, soothing music, or try a tabletop fountain or window fan. Leave your troubles at the door and reserve this space for relaxation only.

    In the bathroom

  • Wash your hands often to prevent the spread of colds, flu, intestinal diseases and food-borne illnesses. The American Society for Microbiology recommend scrubbing with soap and warm water for 15 seconds, remembering to wash the back of the hands, between fingers and under the fingernails. Rinse and repeat often, especially after using the toilet or before preparing or eating a meal. (Don't have a timer? Excela Health suggests scrubbing for the length of time it takes to hum a chorus of "Yankee Doodle.") If you can't wash up, use an antiseptic gel or antibacterial wipe instead.

  • Install grab bars in the shower and next to the toilet. Slips and falls land nearly 8 million people in hospital emergency rooms each year, according to the CDC. Seniors are at greatest risk: On average, one in three takes a tumble each year, and more than half those falls occur in and around the home.

  • Buy medicine in child-proof packaging, and store it where children can't reach. Even over-the-counter remedies can be dangerous if taken improperly. And don't leave that bottle of mouthwash beside the sink -- some brands contain more than 25 percent alcohol, the equivalent of a 50-proof bottle of booze. (Ask your dentist to recommend an effective, alcohol-free product instead.)

  • Brush your teeth -- and don't forget to floss. Not only will your smile be brighter, but research has shown a link between gum disease and other health concerns including heart disease, respiratory infections and diabetes. While you're at it, replace that worn toothbrush. The American Dental Association suggests investing in a new one every three to four months, or whenever the bristles become frayed.

  • Get on the scale. Studies by the National Weight Control Registry show that people who've managed to lose weight and keep it off tend to weigh themselves regularly. In addition, they eat a low-fat, low-carbohydrate diet that always includes breakfast, and they take steps to keep physically active.

    In the laundry room

  • Use hot water (at least 130 degrees) to wash infants' and toddlers' clothing, as well as adult underwear. A microbiologist at the University of Arizona has found that one in five household washing machines is contaminated with E. coli, a bacteria found in fecal matter that can cause intestinal illness. To keep germs from spreading, save the cool-water setting for outerwear. Wash and rinse undies in hot water with bleach or an oxygen-based bleach alternative.

  • Wash sheets and pillowcases once a week in hot water to kill dust mites. These microscopic creatures, which thrive in bedding, frequently are the culprit when allergic symptoms linger year-round. In addition, zip pillows and mattresses into tightly woven, allergen-proof covers.

  • Lock up the bleach. According to the Environmental Protection Agency, more than 26,000 children were poisoned by or exposed to chlorine bleach in 2002, making it one of the most dangerous common household products. Pesticides, weed killers, pet shampoos and swimming pool chemicals also present dangers, so store them safely in their original containers. And keep the Pittsburgh Poison Center's number on hand: 800-222-1222.

    In the garage

  • Buckle up -- before you pull out. The CDC calls using seat belts the "single most effective" way to avoid being hurt or killed in an auto accident. And the U.S. Department of Transportation reports that nearly two-thirds of people killed in passenger-vehicle accidents were unrestrained. So make it a rule: The car doesn't start until the seat belts are fastened.

  • Turn off the cell phone. A study by the Insurance Institute for Highway Safety found that drivers using cell phones are four times more likely to be involved in crashes that lead to an emergency room visit, even if they were using hands-free phones. Other studies have shown that drivers take measurably longer to hit the brakes when they are using the phone.

  • Store automotive products safely, in their original containers -- especially antifreeze, which has a sweet taste that can be attractive to children and pets. Child safety advocate Debra Smiley Holtzman reports that each year more than 4,000 American children (and some 90,000 animals) ingest this toxic liquid. Look for products in child-resistant packaging, too.

    Throughout the house

  • Use a disinfectant to kill lingering germs on doorknobs, telephones, computer keyboards and other hard surfaces that family members share -- especially when someone is sick with a cold or flu.

  • Install lighting to brighten stairways and entrances. Keep stairs clear, tack down loose carpeting and tuck electrical cords out of the way. If there are young children in the house, use outlet covers, cabinet locks and safety gates to keep them safe.

  • Test older homes for lead-based paint, especially if the house was built before 1978. Children exposed to high lead levels can suffer learning disabilities or behavior problems. But don't try to remove lead paint yourself, advises the Environmental Protection Agency. Instead, have a qualified contractor take care of the problem.

  • Play it safe: Install smoke alarms and carbon monoxide detectors in key areas, including the basement and bedrooms, and check the batteries regularly. Post emergency numbers near the phone (or program them on speed-dial). Hold a family fire drill at least once a year, to be sure everyone knows the fastest way out and where to meet in an emergency.

  • Pack an emergency kit in case a storm knocks out the power or other trouble strikes. The American Red Cross suggests packing a three-day supply of nonperishable food and bottled water (1 gallon per person per day); a first-aid kit; basic tools, supplies and sanitary items; key medications and/or baby needs (diapers, wipes and formula); changes of bedding and clothing; batteries and other emergency supplies. For a complete list, see www.redcross.org.


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