July 2007: Health Briefs from Baylor Health Care System

Healthy Travels: Your Guide to a Healthy Vacation

You've spent days packing, weeks planning and months dreaming of your ideal summer vacation. Now that it's finally here, make sure it's a healthy one with these tips.

1. Talk to your doctor.
Before leaving town, talk to your doctor about where you're going and whether you need any immunizations. "This is especially important when traveling internationally," says Kathy Alvarez, M.D., family medicine physician on the medical staff at Baylor All Saints Medical Center at Fort Worth. "However, it's a good idea to consult with your physician before traveling domestically as well."

2. Pack the essentials.
No, we're not talking about your swimsuit. We're talking about important health-related information and medical supplies. "Carry a list of the medications you're taking and any allergies you have, your doctor's name and phone number, and your health insurance information," says Dr. Alavarez. "If you take daily doses of medication, pack a couple of extra days' worth just in case your plans change or your transportation home is delayed."

3. Dodge germs.
When you're traveling, you come into contact with a lot of germs—on the plane, in taxis and when exchanging money. Decrease your chances of getting sick by washing your hands as often as possible.

When traveling outside the U.S., you know not to drink the water. But that goes beyond downing a glass with dinner. "Pass on anything that has been cooked in water—unless it's been boiled—as well as drinks with ice. Brush your teeth with bottled water and even keep your mouth closed in the shower," explains Dr. Alvarez. Sorry, shower singers.

4. Don't abandon your diet.
It's easy to rationalize having second helpings, having dessert—even having second helpings of dessert—while you're on vacation. But be careful not to go overboard. "Try to limit splurging to only one meal a day, and share high-fat and high-calorie dishes with a friend," adds Dr. Alavarez. Steer clear of buffets whenever possible. Or, get in line with a salad plate instead of a dinner plate.

5. Be adventurous.
Being on vacation doesn't give you license to be lazy 24/7. There are plenty of ways to stay active. "Pack a resistance tube or band," says Aaron Saldivar, an exercise specialist on staff at Carter Rehabilitation and Fitness Center. "It's an easy way to fit in resistance training on the road."

And plan activities that involve, well, activity. "Look for things to do that involve walking," Saldivar says. "Go to amusement parks, museums or go sightseeing." Instead of hailing a cab, walk to each destination. Too far to hoof it? Walk a few blocks and then hop in a taxi. No one says you have to take it door to door.

More information about the Carter Rehabilitation and Fitness Center.

Generation Boomeritis: Here's How to Dodge the Aches and Injuries that can Plaque Baby Boomers

Sure, you remember the way you could stretch a single into a double, smash an unstoppable serve over the net or fast-break for an easy two points. But let's face it, you also can remember televisions without remotes, rotary phones and gasoline lines.

Push your body to the lengths it used to go, and you'll have as much success as you would getting your car to run on leaded gas.

The youngest baby boomers are turning 43 this year, and like it or not their bodies are showing the signs of age. But you're not relegated to a rocker. These tips can help you keep exercising without injury.

The rule of 10. People often try to do too much too fast. "Follow the American Academy of Orthopaedic Surgeons' 10 percent rule," says Christopher Siodlarz, M.D., a physiatrist on the medical staff at Baylor University Medical Center at Dallas. "Increase your activity by no more than 10 percent a week. That applies to strength training as well as aerobic exercise."

Where's your weight? If you're like most boomers, you have 20 or 30 pounds on your frame that weren't there when you were younger. "Extra pounds put an extra strain on your joints and body," says David Bragg, M.D., a family practice physician on the medical staff at Baylor Medical Center at Garland. Decrease the weight as you increase your fitness level to help prevent injury.

The '70s are so yesterday. Do what you can do now, not what you could do then. Dr. Bragg, now 50, used to play competitive tennis. "In my mind I'm still good," he says. "Out on the court, I tell myself to take it easy."

Get with the program. Doctors see boomers who haven't done anything for months go out and play softball or tennis at 100 percent. It's better to get in shape with a consistent exercise routine before sprinting to first.

Listen to your body. Dr. Bragg once ignored a warning twinge in his ankle, and 30 minutes later he was debilitated by an Achilles tendon rupture that left him in a cast and on crutches for three months and recovering for a year. If something doesn't feel right, ease up and see your primary care physician or a physiatrist, who may order tests and then prescribe physical therapy for a pulled muscle or to strengthen weakened areas of the body.

Give up the cigarettes. Smoking is a risk factor in injuries such as rotator cuff tears, says Marcus Roux, M.D., an orthopaedic surgeon on the medical staff at Baylor Medical Center at Waxahachie. Additionally, smoking can hinder healing.

Accidents happen. Dr. Roux says he sees boomers with meniscus tears, ligament injuries and rotator cuff tears. "These injuries are mostly accident-related, whether it's stepping off a step wrong in aerobics class or stepping off a curb wrong," he says.

With a good strength training program, aerobic exercise, flexibility regimen, and a healthy body weight, you'll be best able to recover if the unexpected happens to you.

Stay Safe in the Sun: Simple Tips for a Healthy Summer

Summertime is time for sun, swimming and sports. Here are some tips from John Marcucci, M.D., medical director of emergency medicine on the medical staff at Baylor Regional Medical Center at Plano, on how to safely enjoy the season.

Beat the heat. Heat exhaustion and heatstroke can strike when you exert yourself in hot weather. Drink plenty of water, watch for heat alerts, try to exercise in the early morning, and keep a close eye on children and seniors, who can overheat quickly. Heatstroke is a medical emergency that needs expert attention right away.

Block those rays. Use a sunscreen with an SPF of 15 or higher, and limit your exposure to the sun when it's at its strongest—between 10 a.m. and 4 p.m. Remember that you may need sunscreen underneath summer-weight, light-colored clothing.

Block those rays, Part 2. Don't forget to protect your eyes. Choose sunglasses that are labeled for UV protection. Sunglasses that don't protect against UV rays may actually cause more harm than not wearing sunglasses at all.

Banish bugs. While bugs can spread disease, it's the nuisance and itch that's more likely to be a problem. Sprays can keep them away. There's no need to visit the emergency room if a mosquito bites you, unless you develop a fever or a change in behavior or mental status.

Prepare Food Properly. Eating outdoors is a summertime treat, but be sure to keep hot foods hot and cold foods cold. If you can't chill leftovers properly, it's better to throw them away. And wash your hands before preparing food to cut down on the number of germs that could multiply.

Lock out the little ones. Make sure that there's no way for children to get into a pool area without an adult's help. And never leave kids unattended by the pool.

Remember, if you're faced with a true emergency, never hesitate to call 9-1-1.

Snakebite! Stay Safe this Summer when Snakes are Underfoot

Summer means snakes in Texas, and the best defense is, well, a good defense.

"The best thing to focus on is prevention," says Joseph P. D'Addesio, M.D., emergency department medical director on the medical staff at Baylor Medical Center at Waxahachie. "Watch where you walk and don't put your hand under a rock or log. Lots of snakes come out at night or in the early morning, so be especially careful then. If you see a snake, go the other way—don't try to attack it."

"While there's always a chance you might accidentally step on a snake, wearing boots and long pants will lower your risk of a dangerous bite," adds Dr. D'Addesio.

Snakes in the pit viper family—rattlesnakes, copperheads and water moccasins/cottonmouths-are poisonous. They have triangular faces with a little hole, or pit, between the nose and eyes. While you shouldn't get close enough to check, these snakes also have fangs and horizontal grooves on the underside of the body.

The other type of poisonous snake found in Texas is the coral snake—the inspiration behind the short poem, "Red on yellow, kill a fellow. Red on black, venom lack." If you see a snake with adjacent red and yellow stripes, it's dangerous; red and black together is not.

Non-poisonous snakes can bite, but their bites are usually not dangerous.

"It shouldn't hurt much. It might break the skin, but you won't see swelling. With a poisonous snake you'll have a localized reaction out of proportion to the bite, with a lot of swelling and ooze. The person will start to look or feel sick," says Dr. D'Addesio.

If you're bitten by a snake, head to the emergency department. Doctors can administer an antidote to the venom found in pit viper snakes, which are by far the most common type of bites in Texas. While antidotes for coral snake venom are not common, doctors can treat the bite to minimize its effects.

Don't try to catch the snake to bring it to the hospital, Dr. D'Addesio says. Even a dead snake can reflexively move its head and accidentally land another bite.