SHIFT your routine on hotter Summer days

It's going to be a hot one today, with temps in the 90s. It's important to get physical activity each day, even in the heat, so here are a couple tips on how to SHIFT your workout so you can still stay active safely.

Sunscreen – Wear sunscreen to protect you from damaging UV rays. Sunburns increase the risk of skin cancer and decrease your body’s ability to cool off.

Hydration – Keep the water bottle handy! Staying hydrated helps you sweat and cool down. Don’t wait until you’re thirsty to drink water.

Information – Know your medical risks, like conditions or medications that can increase risk of heat-related illness, and know your physical fitness level. Ask your doctor if you need to take it easier in the heat or take any additional precautions. 

Flexibility – Change up your exercise routine! Go to a gym, walk laps or climb stairs in an air conditioned building or take an indoor fitness class in your community, like those in the City of Lakewood listed here.

Timing – Mornings and evenings are cooler than the middle of the day, so choose these times to get outside. If possible, shady areas and pools are a good alternative to sunny (AKA HOT) areas.

Public health reminds parents to Turn off the TV and Play together as a family.

Research shows too much “screen time” with television, video games, cell phones and other devices can lead to obesity and other health problems. TV advertising is loaded with commercials for sugary cereals, high-sugar energy drinks, candy, fast food and processed meals.

To stay healthy, turn off the TV and play together as a family.

• Allow no screen time for children under 2 years.
• Limit screen time for children 2 years and older to 2 hours a day. 
• Make your children’s rooms “no screen zones” - they’ll sleep better. 
• Turn off the TV when no one is watching it. 

Ever since they could toddle, your children followed you. To limit their screen time, be a role model.

• If they see you with your face buried in a screen all day, they will do the same. 
• If they see you turn off the screen and pick up a book, listen to music or go outside to play, they will do the same.

Try out some Healthier snacks

Banana Bobs

• 2 bananas cut into ½ inch slices
  
• ¼ cup low-fat vanilla yogurt
  
• 2 tablespoons oat and honey granola cereal 

How to make:

1. Place the sliced banana pieces on plate.
   
2. Place 2 tablespoons of yogurt onto the plate.
   
3. Place the tablespoons of granola cereal onto the plate.
   
4. Use fork to pick up a slice of banana and dip into the yogurt, then into the cereal. 

** Try different flavors of yogurt.

Jefferson County Public Health WIC Program

5210 Jeffco

Public Health Encourages Participation in International Walk to School Day

Jefferson County Public Health encourages parents and children around the county to join in a country-wide effort to celebrate International Walk to School Day on October 8, 2014. This fun walking or biking event promotes safe routes to school and emphasizes the physical, mental and environmental health benefits of walking or bicycling to school.

The event works by getting teams at schools to organize walking school buses and bike trains that promote and facilitate walking and bicycling to school. The teams work with local officials, parents, and school children to map safer routes to school by painting cross walks, removing debris from sidewalks, and having adults accompany groups of children on their journey to and from school. The program also includes bicycle and pedestrian safety education to teach children the skills they need to stay safe around traffic.

Walking or bicycling to and from school can be a first step to changing community culture and creating environments that are more inviting for everyone, young and old. Here are some reasons to support walking and bicycling to school:

• Enhance the health of kids. Increased physical activity can combat a host of health problems facing kids today.
• Improve air quality. Replacing car trips to school with walking or bicycling can help reduce air pollution.
• Create safer routes for walking and bicycling. Sidewalks, education programs and traffic calming measures are some of the ways to improve conditions for young students.

Information on Walk to School Day is also available at www.walkbiketoschool.org.

What’s Driving Poor Health in Jeffco?

When it comes to the health of the people of Jefferson County, five risk factors are the main drivers of poor health as determined by the Community Health Assessment (CHA) released last year. These factors are poor diet, physical inactivity, tobacco use and exposure, alcohol use, and stress-- all of which are risk factors of cardiovascular disease (heart attack and stroke). In 2013, one out of every four deaths in the county was due to cardiovascular disease, making it the leading cause of death in Jefferson County. Directly addressing the risk factors can greatly increase overall health.

A new study from Sweden published this month in the Journal of the American College of Cardiology has shown that Jefferson County is not alone. The study found that the combination of healthy diet, maintaining a healthy weight, moderate alcohol consumption, no smoking, and being physically active may prevent 4 out of 5 heart attacks. Furthermore, the number of heart attacks decreased as positive behavior and lifestyle changes made around these five risk factors increased.

Good health starts long before you need medical attention, and you have control of and can improve many of the factors that contribute largely to your well-being. Whether it’s quitting smoking, creating a healthier diet, committing to an exercise plan, cutting down on your spirits consumption, or reducing stress in your life, or a combination of any of the factors—even small steps in the right direction is a great start!

Visit Jefferson County Public Health’s Healthy People, Healthy Places Jeffco website dedicated to improving health in the county through finding solutions to health issues and providing tips on healthy living, working, and playing.

Earth Day... A note from Environmental Health

Hi, I’m Dr Jim Dale, Director of Environmental Health here at Jefferson County Public Health in Golden, Colorado. Today is Earth Day. The earth is like our body. We need to eat right and exercise – take care of our bodies. Likewise we need to respect and take care of the earth. American Indian Chief Seattle got it right, He noted, “Man did not weave the web of life, he is merely a strand in it. Whatever he does to the web, he does to himself.” Do a good deed for the earth today on Earth Day and everyday.