40+ Ways to Prevent Diabetes

It is said that diabetes is one of the most prevalent health problems of the world. It is also predicted that the number of people who will soon acquire diabetes will be increasing fast over the next few years. We need to stop this future epidemic!

Are you interested in knowing how to prevent diabetes? Do you have a family member with diabetes? Read on. The National Institute of Health (NIH) has listed more than 50 ways on how to prevent diabetes in its website. Here they are!

THE TIPS:

1. Keep meat, poultry and fish portions to about 3 ounces (about the size of a deck of cards).
2. Try not to snack while cooking or cleaning the kitchen.
3. Make sure you eat breakfast every day.
4. Use broth and cured meats (smoked turkey and turkey bacon) in small amounts. They are high in sodium. Low sodium broths are available in cans and in powdered form.
5. Share a single dessert.
6. When eating out, have a big vegetable salad, then split an entrée with a friend or have the other half wrapped to go.
7. Stir fry, broil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
8. Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
9. Make healthy choices at fast food restaurants. Try grilled chicken (remove skin) instead of a cheeseburger. Skip the French fries and choose a salad.
10. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
11. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you’re full.
12. Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
13. You don’t have to cut out the foods you love to eat. Just cut down on your portion size and eat it less often.
14. Make less food look like more by serving your meal on a salad or breakfast plate.
15. Show your kids the dances you used to do when you were their age.
16. Turn up the music and jam while doing household chores.
17. Deliver a message in person to a co-worker instead of e-mailing.
18. Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.
19. Make fewer phone calls. Catch up with friends on a regular basis during a planned walk.
20. Park as far away as possible from your favorite store at the mall.
21. Select a physical activity video from the store or library.
22. Get off of the bus one stop early and walk the rest of the way home or to work several times a week.
23. Try getting one new fruit or vegetable every time you grocery shop.
24. Low-fat macaroni and cheese can be a main dish. Serve it with your favorite vegetable and a salad.
25. Try eating foods from other countries. Many dishes contain more vegetables, whole grains and beans and less meat.
26. Cook with a mix of spices instead of salt.
27. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
28. Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
29. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
30. Try different recipes for baking or broiling meat, chicken and fish.
31. Try to choose foods with little or no added sugar.
32. Gradually work your way down from whole milk to 2% milk until you’re drinking and cooking with fat-free (skim) or low-fat milk and milk products.
33. Eat foods made from whole-grains—such as whole wheat, brown rice, oats, and whole-grain corn—every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
34. Don’t grocery-shop on an empty stomach. Make a list before you go to the store.
35. Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
36. Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
37. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
38. Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.
39. Don’t try to change your entire way of eating and increasing your physical activity all at once. Try one new activity or food a week.
40. Find mellow ways to relax—try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
41. Give yourself daily “pampering time.” Honor this time, whether it’s reading a book, taking a long bath, or meditating.
42. If you are not hungry, do something else, such as taking a long walk.

Can you add to this list?

Exercise during Pregnancy

If you are pregnant, one of things which you must accept is that you need daily physical activity. For most pregnant women, it is very hard to find ways to be more physically active. Almost all women can and should be physically active during pregnancy. 

Talk to your health care provider first, particularly if you have high blood pressure, diabetes, anemia, bleeding, or other disorders, or if you are obese or underweight. Whether or not you were active before you were pregnant, ask your health care provider about a level of exercise that is safe for you. Aim to be physically active at a moderate-intensity level (one that makes you breathe harder but does not overwork or overheat you) on most, if not all, days of the week.

Being physically active is important. Regular, moderate-intensity physical activity during pregnancy may help you and your baby to gain the proper amounts of weight. It may also help reduce the discomforts of pregnancy, such as backaches, leg cramps, constipation, bloating, and swelling. Exercise also reduces your risk for gestational diabetes (diabetes found for the first time when a woman is pregnant). Being physically active improves mood, restores energy levels, helps you have easier and shorter labor and helps you recover from delivery and return to a healthy weight faster.

So how can you get physically active while pregnant? Here are some ideas:

• You can go for a walk around the block or through a shopping mall with your spouse or a friend.
• You can sign up for a prenatal yoga, aqua aerobics, or fitness class. Make sure you let the instructor know that you are pregnant before beginning.
•  You can rent or buy an exercise video for pregnant women. Look for videos at your local library, video store, health care provider’s office, hospital, or maternity clothing store.
•  At your gym, community center, YMCA, or YWCA, sign up for a session with a fitness trainer who knows about physical activity during pregnancy.
•  Get up and move around at least once an hour if you sit in a chair most of the day. When watching TV, get up and move around during commercials.
•  If you were physically active before you became pregnant, you may not need to make changes to your exercise habits. You may be able to maintain the same level of intensity during pregnancy and after giving birth. Talk with your health care provider about the level of physical activity that is right for you.
• Choose moderate activities that are unlikely to injure you, such as walking, aqua aerobics, swimming, yoga, or using a stationary bike.
•  Stop exercising when you start to feel tired, and never exercise until you are exhausted or overheated.
• Drink plenty of fluids before, during, and after being physically active.
• Wear comfortable clothing that fits well and supports and protects your breasts.
• Stop exercising if you feel dizzy, short of breath, or sick to your stomach. You should also stop if you notice pain in your back, swelling, numbness, or that your heart is beating too fast or at an uneven rate.
• There are certain physical activities which you should not perform during pregnancy. For example you should avoid being active outside during hot weather and avoid steam rooms, hot tubs, and saunas. Do not indulge in physical activities, such as certain yoga poses, that call for you to lie flat on your back after 20 weeks of pregnancy. You should avoid contact sports and activities that may cause injury, such as football and boxing, and horseback riding. Avoid activities that make you jump or change directions quickly, such as tennis or basketball. During pregnancy, your joints loosen and you are more likely to hurt yourself when doing these activities. Lastly, do not indulge in activities that can result in a fall, such as in-line skating or downhill skiing.

Are You Suffering From Back Pain?

If you are suffering from back pain, you are not alone. About nine out of ten adults experience back pain at some point in their life, and five out of ten working adults have back pain every year.

Back pain ranges from a dull, constant ache to a sudden, sharp pain. It can come on suddenly such as that from an accident, a fall, or lifting something heavy; or it can develop slowly, as the result of age-related changes to the spine. Regardless of how back pain happens or how it feels, you know it when you have it. And if you don’t have back pain now, you will eventually have it. 

So, who is at risk for back pain? One of the risk factors is age. The first attack of low back pain typically occurs between the ages of 30 and 40. Back pain becomes more common with age.

The other factor is fitness. Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine. People who go out and exercise a lot after being inactive all week are more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact aerobic exercise is good for the disks that cushion the vertebrae, the individual bones that make up the spine.

Another factor is diet. A diet high in calories and fat, combined with an inactive lifestyle, can lead to obesity, which can put stress on the back. Back pain also depends on heredity. Some causes of back pain, such as ankylosing spondylitis, a form of arthritis that affects the spine, have a genetic component.

Back pain is also dependent on race. Race can be a factor in back problems. African American women, for example, are two to three times more likely than white women to develop spondylolisthesis, a condition in which a vertebra of the lower spine—also called the lumbar spine—slips out of place.

Back pain may also be present with other diseases. Many diseases can cause or contribute to back pain. These include various forms of arthritis, such as osteoarthritis and rheumatoid arthritis, and cancers elsewhere in the body that may spread to the spine. 

Having a job that requires heavy lifting, pushing, or pulling, particularly when this involves twisting or vibrating the spine, can lead to injury and back pain. An inactive job or a desk job may also lead to or contribute to pain, especially if you have poor posture or sit all day in an uncomfortable chair.

Although smoking may not directly cause back pain, it increases your risk of developing low back pain and low back pain with sciatica. (Sciatica is back pain that radiates to the hip and/or leg due to pressure on a nerve.) For example, smoking may lead to pain by blocking your body’s ability to deliver nutrients to the disks of the lower back. Or repeated coughing due to heavy smoking may cause back pain. It is also possible that smokers are just less physically fit or less healthy than nonsmokers, which increases the likelihood that they will develop back pain. Smoking also increases the risk of osteoporosis, a condition that causes weak, porous bones, which can lead to painful fractures of the vertebrae. Furthermore, smoking can slow healing, prolonging pain for people who have had back injuries, back surgery, or broken bones.

So what causes back pain? 

Perhaps the most common mechanical cause of back pain is a condition called intervertebral disk degeneration, which simply means that the disks located between the vertebrae of the spine are breaking down with age. As they deteriorate, they lose their cushioning ability. This problem can lead to pain if the back is stressed. Other mechanical causes of back pain include spasms, muscle tension, and ruptured disks, which are also called herniated disks.

Spine injuries such as sprains and fractures can cause either short-lived or chronic pain. Sprains are tears in the ligaments that support the spine, and they can occur from twisting or lifting improperly. Fractured vertebrae are often the result of osteoporosis. Less commonly, back pain may be caused by more severe injuries that result from accidents or falls.

Many medical problems can cause or contribute to back pain. They include scoliosis, a curvature of the spine that does not usually cause pain until middle age; spondylolisthesis; various forms of arthritis, including osteoarthritis, rheumatoid arthritis, and ankylosing spondylitis; and spinal stenosis, a narrowing of the spinal column that puts pressure on the spinal cord and nerves. Although osteoporosis itself is not painful, it can lead to painful fractures of the vertebrae. Other causes of back pain include pregnancy; kidney stones or infections; endometriosis, which is the buildup of uterine tissue in places outside the uterus; and fibromyalgia, a condition of widespread muscle pain and fatigue.

Although they are not common causes of back pain, infections can cause pain when they involve the vertebrae, a condition called osteomyelitis, or when they involve the disks that cushion the vertebrae, which is called diskitis. Tumors also are relatively rare causes of back pain. Occasionally, tumors begin in the back, but more often they appear in the back as a result of cancer that has spread from elsewhere in the body.

Although the causes of back pain are usually physical, emotional stress can play a role in how severe pain is and how long it lasts. Stress can affect the body in many ways, including causing back muscles to become tense and painful.

One of the best things you can do to prevent back pain is to exercise regularly and keep your back muscles strong. Exercises that increase balance and strength can decrease your risk of falling and injuring your back or breaking bones. Exercises such as tai chi and yoga—or any weight-bearing exercise that challenges your balance—are good ones to try.

Eating a healthy diet also is important. For one thing, eating to maintain a healthy weight—or to lose weight, if you are overweight—helps you avoid putting unnecessary and injury-causing stress and strain on your back. To keep your spine strong, as with all bones, you need to get enough calcium and vitamin D every day. These nutrients help prevent osteoporosis, which is responsible for a lot of the bone fractures that lead to back pain. Calcium is found in dairy products; green, leafy vegetables; and fortified products, like orange juice. Your skin makes vitamin D when you are in the sun. If you are not outside much, you can obtain vitamin D from your diet: nearly all milk and some other foods are fortified with this nutrient. Most adults don’t get enough calcium and vitamin D, so talk to your doctor about how much you need per day, and consider taking a nutritional supplement or a multivitamin.

Practicing good posture, supporting your back properly, and avoiding heavy lifting when you can may all help you prevent injury. If you do lift something heavy, keep your back straight. Don’t bend over the item; instead, lift it by putting the stress on your legs and hips.

You should see a doctor if you have numbness or tingling, if your pain is severe and doesn’t improve with medication and rest, or if you have pain after a fall or an injury. It is also important to see your doctor if you have pain along with any of the following problems: trouble urinating; weakness, pain, or numbness in your legs; fever; or unintentional weight loss. Such symptoms could signal a serious problem that requires treatment soon.

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Are You Anemic? Who is at Risk?

Whenever one hears the word “anemia”, one usually thinks of things like dizziness, fainting spells and pale faces. However not all people know what anemia really means and what happens to people who have this condition. So, what really is anemia?

According to the definition, anemia is a condition in which your blood has a lower than normal number of red blood cells. Anemia also can occur if your red blood cells don't contain enough hemoglobin. Hemoglobin is an iron-rich protein that gives blood its red color. This protein helps red blood cells carry oxygen from the lungs to the rest of the body. If you have anemia, your body doesn't get enough oxygen-rich blood. As a result, you may feel tired and have other symptoms. Severe or long-lasting anemia can damage the heart, brain, and other organs of the body. Very severe anemia may even cause death.

Anemia has three main causes: blood loss, lack of red blood cell production, or high rates of red blood cell destruction. These causes may be due to many diseases, conditions, or other factors. Many types of anemia can be mild, short term, and easily treated. You can even prevent some types with a healthy diet. Other types can be treated with dietary supplements. However, certain types of anemia may be severe, long lasting, and life threatening if not diagnosed and treated.

There are many types of anemia with specific causes and traits. Some of these types are aplastic anemia, blood loss anemia, Cooley's anemia, Diamond-Blackfan anemia, Fanconi anemia, folate- or folic acid-deficiency anemia, hemolytic anemia, iron-deficiency anemia, pernicious anemia, sickle cell anemia and thalassemias. The three main causes of anemia are blood loss, lack of red blood cell production and high rates of red blood cell destruction.

Blood loss is the most common cause of anemia, especially iron-deficiency anemia. Blood loss can be short term or persist over time. Heavy menstrual periods or bleeding in the digestive or urinary tract can cause blood loss. Surgery, trauma, or cancer also can cause blood loss.

Both acquired and inherited conditions and factors can prevent your body from making enough red blood cells. "Acquired" means you aren't born with the condition, but you develop it. "Inherited" means your parents passed the gene for the condition on to you. Examples of acquired conditions and factors that can prevent your body from making enough red blood cells include diet, hormones, some chronic (ongoing) diseases, and pregnancy. Aplastic anemia also can prevent your body from making enough red blood cells. This condition can be acquired or inherited.

A diet that lacks iron, folic acid (folate), or vitamin B12 can prevent your body from making enough red blood cells. Your body also needs small amounts of vitamin C, riboflavin, and copper to make red blood cells. Conditions that make it hard for your body to absorb nutrients also can prevent your body from making enough red blood cells.

Your body needs the hormone erythropoietin to make red blood cells. This hormone stimulates the bone marrow to make these cells. A low level of this hormone can lead to anemia.

Chronic diseases, like kidney disease and cancer, can make it hard for your body to make enough red blood cells. Some cancer treatments may damage the bone marrow or damage the red blood cells' ability to carry oxygen. If the bone marrow is damaged, it can't make red blood cells fast enough to replace the ones that died or were destroyed. People who have HIV/AIDS may develop anemia due to infections or medicines used to treat their diseases.

Anemia can occur during pregnancy due to low levels of iron and folic acid and changes in the blood. During the first 6 months of pregnancy, the fluid portion of a woman's blood (the plasma) increases faster than the number of red blood cells. This dilutes the blood and can lead to anemia.

Some infants are born without the ability to make enough red blood cells. This condition is called aplastic anemia. Infants and children who have aplastic anemia often need blood transfusions to increase the number of red blood cells in their blood.

Acquired conditions or factors, such as certain medicines, toxins, and infectious diseases, also can cause aplastic anemia. Both acquired and inherited conditions and factors can cause your body to destroy too many red blood cells. Hemolytic anemia is another example of a condition in which your body destroys too many red blood cells. Inherited conditions can cause this type of anemia. Acquired conditions or factors also can cause hemolytic anemia. Examples include immune disorders, infections, certain medicines, or reactions to blood transfusions.

Factors that raise your risk of anemia include a diet that is low in iron, vitamins, or minerals, blood loss from surgery or an injury, long-term or serious illnesses, long-term infection and a family history of inherited anemia, such as sickle cell anemia or thalassemia.

So how do you know if you have anemia?  The most common symptom of anemia is fatigue. If you have anemia, it may seem hard to find the energy to do normal activities. Other signs and symptoms of anemia include shortness of breath, dizziness, headache, coldness in the hands and feet, pale skin and chest pain. These signs and symptoms can occur because your heart has to work harder to pump oxygen-rich blood through your body. Mild to moderate anemia may cause very mild symptoms or none at all.

Often, the first test used to diagnose anemia is a complete blood count (CBC). The CBC measures many parts of your blood. The test checks your hemoglobin and hematocrit levels. Hemoglobin is the iron-rich protein in red blood cells that carries oxygen to the body. Hematocrit is a measure of how much space red blood cells take up in your blood. A low level of hemoglobin or hematocrit is a sign of anemia. The CBC also checks the number of red blood cells, white blood cells, and platelets in your blood. Abnormal results may be a sign of anemia, another blood disorder, an infection, or another condition.

Finally, the CBC looks at mean corpuscular volume (MCV). MCV is a measure of the average size of your red blood cells and a clue as to the cause of your anemia. In iron-deficiency anemia, for example, red blood cells usually are smaller than normal.

If the CBC results show that you have anemia, you may need other tests, such as hemoglobin electrophoresis. This test looks at the different types of hemoglobin in your blood. It can help diagnose the type of anemia you have. A reticulocyte count measures the number of young red blood cells in your blood. The test shows whether your bone marrow is making red blood cells at the correct rate. Also tests for the level of iron in your blood and body may be requested, which include serum iron and serum ferritin tests. Transferrin level and total iron-binding capacity tests also measure iron levels.

Because anemia has many causes, you also may be tested for conditions such as kidney failure, lead poisoning (in children), and vitamin deficiencies (lack of vitamins, such as B12 and folic acid).

If your doctor thinks that you have anemia due to internal bleeding, he or she may suggest several tests to look for the source of the bleeding. A test to check the stool for blood may be done in your doctor's office or at home. Your doctor can give you a kit to help you get a sample at home. He or she will tell you to bring the sample back to the office or send it to a laboratory.

If blood is found in the stool, other tests may be used to find the source of the bleeding. One such test is endoscopy. For this test, a tube with a tiny camera is used to view the lining of the digestive tract. Your doctor also may want to do bone marrow tests. These tests show whether your bone marrow is healthy and making enough blood cells.

Treatment for anemia depends on the type, cause, and severity of the condition. Treatments may include dietary changes or supplements, medicines, or procedures. The goal of treatment is to increase the amount of oxygen that your blood can carry. This is done by raising the red blood cell count and/or hemoglobin level. Another goal is to treat the underlying condition or cause of the anemia.

To raise your vitamin or iron level, your doctor may ask you to change your diet or take vitamin or iron supplements. Common vitamin supplements are vitamin B12 and folic acid (folate). Vitamin C sometimes is given to help the body absorb iron.

Your body can more easily absorb iron from meats than from vegetables or other foods. To treat your anemia, your doctor may suggest eating more meat—especially red meat (such as beef or liver), as well as chicken, turkey, pork, fish, and shellfish.

Nonmeat foods that are good sources of iron include spinach and other dark green leafy vegetables, tofu, peas, lentils, beans, soybeans, chickpeas, Dried fruits (prunes, raisins, and apricots), prune juice and iron-fortified cereals and breads. 

Iron also is available as a supplement. It's usually combined with multivitamins and other minerals that help your body absorb iron.

Doctors may recommend iron supplements for premature infants and infants who are fed breast milk only or formula that isn't fortified with iron.

Low levels of vitamin B12 can lead to pernicious anemia. This type of anemia often is treated with vitamin B12 supplements. Good food sources of vitamin B12 include breakfast cereals with added vitamin B12, meats (beef, liver, poultry, and fish), eggs and dairy products (such as milk, yogurt, and cheese) and foods fortified with vitamin B12, such as soy-based beverages and vegetarian burgers. 

Folic acid (folate) is a form of vitamin B that's found in foods. Your body needs folic acid to make and maintain new cells. Folic acid also is very important for pregnant women. It helps them avoid anemia and promotes healthy growth of the fetus. Good sources of folic acid include bread, pasta, rice with added folic acid, spinach and other dark green leafy vegetables, black-eyed peas and dried beans, beef liver, eggs, bananas, oranges, orange juice, and some other fruits and juices. 

Vitamin C helps the body absorb iron. Good sources of vitamin C are vegetables and fruits, especially citrus fruits. Citrus fruits include oranges, grapefruits, tangerines, and similar fruits. Fresh and frozen fruits, vegetables, and juices usually have more vitamin C than canned ones. Other fruits rich in vitamin C include kiwi fruit, strawberries, and cantaloupes. Vegetables rich in vitamin C include broccoli, peppers, Brussels sprouts, tomatoes, cabbage, potatoes, and leafy green vegetables like turnip greens and spinach.

If your anemia is severe, you may need a medical procedure to treat it. Procedures include blood transfusions and blood and marrow stem cell transplants.

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Do Older Adults Need Shots?

Do older adults like you need shots or vaccinations? Yes you do!

There are many shots, or vaccinations, that may keep you from getting sick. Some of these shots may also protect you from getting a serious form of an illness.

So what shots do you actually nee? You may actually want to talk to your doctor about which ones you need. Not all shots are effective, some illnesses or treatments may even weaken your immune system. It's important to talk to a doctor who knows your health history before taking any vaccine.

Flu Shots

Flu is the short name for influenza. It can cause fever, chills, sore throat, and stuffy nose, as well as headache and muscle aches. It’s easy to pass from person to person. Flu is very serious when it gets in your lungs. That’s why it’s important for everyone 6 months and older to get the flu shot each year.

You need a flu shot every year for two reasons. First, flu viruses change. Each year’s virus may be just a little different. If the virus changes, the vaccine used in the flu shot is changed. Second, the protection you get from a flu shot lessens with time, especially in older people.

As you age, your immune system weakens. This weakening makes seniors—adults 65 years and older— more susceptible to the flu. For seniors, the seasonal flu can be very serious, even deadly. Ninety percent of flu-related deaths and more than half of flu-related hospitalizations occur in people age 65 and older.

It takes a while for the flu shot to start protecting you, so you should get your flu shot between September and November. Then you will be protected when the winter flu season starts.

You have two options for vaccination: the regular dose flu shot and the high-dose shot that result in a stronger immune response. Talk to your health care provider to decide which one is right for you.

 If you have flu-like symptoms, contact your health care provider immediately.

Since you are at high risk for flu-related complications, your doctor may prescribe antiviral medications if you get the flu.

Pneumonia Shots

Pneumococcal disease is a serious infection that is spread from person to person by droplets in the air. It can cause pneumonia in your lungs, or it can affect other parts of the body. People 65 and older should get a pneumococcal shot. It’s safe and can be given at the same time as the flu shot. Most people only need the shot once. But, if you were younger than 65 when you had the shot, you may need a second shot to stay protected.

Tetanus and Diphtheria Shots

Getting a shot is the best way to keep from getting tetanus and diphtheria. Tetanus (sometimes called lockjaw) is caused by bacteria found in soil, dust, and manure. It enters the body through cuts in the skin.

Diphtheria is also caused by bacteria. It can affect the tonsils, throat, nose, or skin. It can spread from person to person. Diphtheria is a very serious illness.

Most people get their first shots for tetanus and diphtheria as children. For adults, a booster shot keeps you protected; it’s important to get it every 10 years. Ask your doctor if you need a booster shot.

Shingles Shots

If you had chickenpox when you were young, the virus is still in your body. When you are older, the virus may become active again, and you can develop shingles. Shingles causes a rash or blisters on the body or face. It can be a very painful disease. Even when the rash disappears, the pain can stay. Now there is a shot for people 50 or older that may prevent shingles. Ask your doctor if you should get the shingles vaccine.

Measles, Mumps, and Rubella Shots

The vaccine given to children to prevent measles, mumps, and rubella has made these diseases rare. Measles, mumps, and rubella are often more serious in adults than in children. If you don’t know if you’ve had the diseases or the shot, you can still get the vaccine.

Now that you are aware of what vaccines to get, you should know that these vaccines all come with some discomforting side effects such as mild pain, swelling, or redness on the arm where the shot was given. It’s a good idea to keep your own shot record listing the types and dates of your shots, as well as any side effects or problems.

If you are traveling and you need shots, you should check with your doctor or local health department about the shots that you need if you’re going to travel to other countries. Sometimes a series of shots is needed. It's best to get them early, at least 2 weeks before your travel.

Remember, you should take the time to protect yourself by keeping your vaccinations up-to-date.

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I am also moderating the Natural Health Forum. The Natural Health Forum is a discussion forum for those seeking health and longevity through natural foods, supplements and lifestyle. To post and participate in our discussions, please join our community, the registration is free and quick. 

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