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Protect Yourself from Drunk Drivers
Every day irresponsible people put our lives in jeopardy by driving under the influence of alcohol. The statistics regarding drunk driving are grim. It's estimated that approximately 18,000 Americans die each year in alcohol-related accidents. Even though you do not drink and drive, someone else might. The following tips, adapted from the National Safety Council's guidelines, may help you recognize and protect yourself from an alcohol-related tragedy.
WATCH FOR DRUNK DRIVERS
A driver may be intoxicated if he or she exhibits any of the following behaviors:
- Fails to stay in lane (or weaves from one lane to the next).
- Drives erratically - stops, turns, swerves suddenly or reacts slowly.
- Drives without headlights at night.
- Keeps windows open in cold or inclement weather.
- Narrowly avoids hitting objects or other cars.
DRIVE DEFENSIVELY
If you suspect a driver is drunk, follow these recommendations:
- Be prepared to take quick, evasive action.
- Stay as far away as possible - pull over and let the driver pass you. (Do not attempt to pass the drunk driver; he or she might swerve into your car)
- If the car is headed towards, pull to the right, stop, honk your horn and flash your headlights.
- As soon as possible, notify the police or highway patrol. (provide a description of the car and license plate number.
Heart to Heart Strategies
Take care of your heart! Heart disease is the number one killer of women age 35 and older - causing twice as many deaths as all forms of cancer.
What's Your Risk?
Aging increases your chances of having heart disease. Smoking can also increase the risk, especially for women using oral contraceptives. Obesity, high cholesterol levels and/or a family history increase the risk too.
You can't stop your body clock or change your family history. However, changing just a few everyday habits can improve your heart health - and help reduce many factors for heart disease.
Three strategies go together for heart health: healthful eating, active living, and healthy weight.
For healthful eating...
eat a variety of foods... keep fat and calories in line by selecting mostly lower fat foods from the food groups... and get enough servings from the food guide pyramid.
*Enjoy plenty of fruits and vegetables.
Most have little or no fat (unless you add fat with such things as butter, rich sauces, or whipped cream). They also contain antioxidant vitamins, such as beta-carotene and vitamin C, that are important for health.
*Go easy on fat, especially saturated fat.
No more than 30 percent of calories from total fat; no more than 10 percent from saturated fat. For example, if you're moderately active, you probably use about 2,000 calories daily. So, your targets would be no more than 65 grams of total fat and no more than 20 grams of saturated fat.
*Limit cholesterol intake.
...to less than 300 milligrams daily. Cholesterol is found in all foods of animal origin and is relatively high in egg yolks (no more than 4 yolks a week), meat, milk, cheese, poultry, and fish. To keep dietary cholesterol in check, choose low fat or lean options; trim visible fst and remove the skin from poultry; eat moderate portions.
*Eat plenty of complex carbohydrates.
Breads, cereals, pasta and other lower fat grain products, legumes, vegetables and fruits form the foundation of healthful diets.
*Boost your fiber factor.
Soluble fiber in legumes, oats, oat bran, and psyllium may help lower blood cholesterol.
*If your blood pressure is sodium sensitive...
Keep your sodium intake under 2,400 milligrams daily.
To stay physically active...
include at least 20, and preferably 30, minutes of moderately-intense activity in your daily routine.
*Pair up.
Enjoy the social support of walking, biking, and being active with a friend or family member.
*Be active everyday
Use stairs, walk where you can (even while talking on the phone) or carrying groceries.
*Take time for active recreation.
Perhaps volleyball, line dancing, or hiking.
*Enjoy a fun-for-you sport.
Whether it's on you own (running, biking, swimming) or with others, move with a sport you like.
To maintain your healthy weight...
eat sensibly and stay active! If you have a weight problem, losing as few as 10 pounds, and keeping them off, can lower your risk for heart disease.
*Trim calories if you need to - without giving up good nutrition.
Eat at least the minimum number of servings from the Food Guide Pyramid: 6-11 grain group servings, 3-5 vegetable group servings, 2-4 fruit group servings, 2-3 milk group servings, and 5-7 ounces from the meat/meat alternative group.
*Be cautious of products and fad diets that promise quick weight loss.
They probably wont work in the long run, and some may be harmful.
*Eat a lower fat diet.
Fat delivers twice the calories per gram that carbohydrates or protein do.
*Control portions.
Eating twice as much - second helpings or super size servings - increase calories. Balance higher fat foods with lower fat choices.
*Remember, regular physical activity is as important for sustained weight loss as smart eating.
Success Over Stress
When you're stressed, your body goes on red alert. Adrenaline is released, muscles tense, blood pressure rises and your heart rate quickens. All because your body is gearing up for "fight or flight."
Fortunately, there's a secret weapon against the body's response to stress. It's called the relaxation response. With practice, it can help you interrupt red alerts and calm down.
HERE'S HOW IT'S DONE:
Simply repeat a word, sound, phrase, or motion for a few minutes. Try to avoid distracting thoughts and stick to the repetition. Soon, your heart rate, blood pressure, breathing and metabolism should slow down.
In time, you'll learn to launch the relaxation response whenever you find yourself in a stressful situation. Plus, you'll find certain activities that require repetitive motion work great anytime to help you unwind.
Here are some more proven "anytime" stress relievers:
1. TENSE AND RELAX
Take a deep breath through your nose and keep it in. Tense your muscles, starting at your shoulders and working your way down to your toes. Wait five seconds, then slowly exhale through your mouth while relaxing muscles in the same order you tensed them. Repeat 4-5 times until you unwind.
2. SIT UP STRAIGHT
It's not unusual to slouch when feeling stressed. Drawback:Slouching can restricy breathing and blood flow... and intensify stressful feelings. Better:Practice good posture to improve breathing and rush more oxygen to the brain.
3. TRY BUBBLE THERAPY
You know those plastic bubbles found in packaging? Well, bubble busting is one more stressbuster. It's true:One study found that students reduced feelings of tension simply by popping two sheets of bubble wrap.
CHRONIC FATIGUE
When "Tired" Means "Stressed"
If you feel exhausted even after a good night's sleep, your fatigue may be caused by too much stress.THE MEANING OF CHRONIC FATIGUE.
"Chronic fatigue" is when you're tired all the time and you can't seem to recover. Unlike the exhaustion you feel after doing something very strenuous, chronic fatique doesn't always seem to have an obvious cause. If any of these statements is true for you, your exhaustion may be due to stress:
- I'm undergoing intense personal or work change:
- I'm under financial, job, school, or dating pressure;
- I'm bored or dissatisfied much of the time.
SHOULD I SEE A DOCTOR?
Chronic fatigue can be a sign of illness. It's wise to see a doctor to rule out anything serious. Ask your doctor if your exhaustion might be due to stress, poor diet, lack of sleep, prolonged physical activity, or disease. In any case, don't ignore your fatigue. Don't drink caffeine or take stimulants to cover up the symptoms. In the long run, it will harm your body.
FIND NEW ENERGY SOURCES.
If your fatigue is due to stress, try stress reducing ideas such as taking time off, learning to meditate, getting exercise, or practicing greater self-expression. You might find that you have energy to spare!