Shaw AFB

V OL U ME 4 ,I S S U E 8 AUGUST 2 011

Health and Wellness

NATIONAL IMMUNIZATION AWARENESS MONTH

The following article has been reprinted from the Centers for Disease Control and Prevention (CDC) website. For more information, please visit the following link: http://www.cdc.gov/vaccines/vacgen/whatifstop.htm Why Immunize? In the U.S., vaccines have reduced or eliminated many infectious diseases that once routinely killed or harmed many infants, children, and adults. However, the viruses and bacteria that cause vaccine-preventable disease and death still exist and can be passed on to people who are not protected by vaccines. Vaccine-preventable diseases have many social and economic costs: sick children miss school and can cause parents to lose time from work. These diseases also result in doctor's visits, hospitalizations, and even premature deaths. Polio Stopping vaccination against polio will leave people susceptible to infection with the polio virus. Polio virus causes acute paralysis that can lead to permanent physical disability and even death. Before polio vaccine was available, 13,000 to 20,000 cases of paralytic polio were reported each year in the United States. These annual epidemics of polio often left thousands of victims--mostly children--in braces, crutches, wheelchairs, and iron lungs. The effects were life-long. Measles Before measles immunization was available, nearly everyone in the U.S. got measles. An average of 450 measles-associated deaths were reported each year between 1953 and 1963. Measles is one of the most infectious diseases in the world and is frequently imported into the U.S. In the period 1997-2000, most cases were associated with international visitors or U.S. residents who were exposed to the measles virus while traveling abroad. More than 90 percent of people who are not immune will get measles if they are exposed to the virus.

Mouth Guards
Measures entire body composition The entire process from start to finish, takes less than five minutes Call the HAWC to schedule your appointment 895-1216

By Dragos Stefan-Dogar, Maj, USAF, DC, OIC High Caries Risk Program

Did you know that 95% of all football concussions are transmitted through the lower jaw to the brain? It's been estimated that during any single season an athlete participating in a contact sport runs about a 10% chance of experiencing some sort of orofacial injury. This totals to more than 5 million teeth being knocked out each year during sports activities! Source: http://www.sportsguard.com/ Custom mouth guards are made on a plaster cast replica of your actual teeth, so they fit extremely well and are very retentive. This type of guards, if designed well, is considered to be able to provide the greatest level of protection with less interference to speech and breathing compared to either a stock or boil and bite guard. The comfort of a custom mouth guard is also superior. TAKING CARE OF YOUR MOUTH GUARD water or with an antiseptic mouth rinse. You can clean it with toothpaste and a toothbrush, too. in a firm, perforated container. This permits air circulation and helps prevent damage. hot surfaces or direct sunlight, which can distort the mouth guard. mouth guard thats torn or in bad shape can irritate your mouth and lessen the amount of protection it provides. your mouth guard along so the dentist can make sure its still in good condition. Dont take your teeth for granted. Protect your smile with a mouth guard.
The Shaw Dental Clinic is able to provide custom mouth guards for ADAF members participating in contact sports, particularly intramural activities. If you require a mouth guard, please call the Shaw Dental Clinic at DSN 965-6988 or 803-895-6988 to schedule an appointment.

Knocked out tooth

20 AMDS/SGPZ 901 Polifka Drive Shaw AFB, SC 29152 Phone: 803-895-1216 Fax: 803-895-4903

TYPES OF MOUTH GUARDS Sports mouth guards are plastic dental appliances that help to protect your mouth's hard and soft tissues from damage in case of traumatic blows and collisions that can otherwise lead to concussions and brain injuries. There are three types of sports mouth guards: stock, boil and bite, and custom. All guards are made of plastic, but they differ in design, composition, and method of fabrication. Stock mouth guards are poor fitting and rarely recommended. They usually come in sizes small, medium, and large only. They must be clenched between the teeth to stay in place, and this clenching activity can make it difficult for you to speak and breathe, which in turn makes it uncomfortable to wear. A "boil and bite" mouth guard is made out of thermoplastic materials. They are easily available at minimal cost at many retail outlets and can be considered do-it-yourself mouth guards. You can customize the fit of the mouth guard by immersing it in hot water and subsequently mold the guard with fingers, lips, tongue, cheeks, and biting pressure. The retention of this type of mouth guard can be expected to be better than a stock guard.

Ms. Penny Cook, Health Promotion Flight Chief Ms. Janine Reinholtz, Registered Dietitian TSgt Suzy Bright, Diet Therapy Technician Mr. Lawrence Black, Fitness Technician Ms. Brenda Marshall, Office Manager

Shaw AFB HAWC Programs and Activities for August Contact your Unit Fitness Program Manager or call the HAWC to schedule a class 895-1216. 01 August 0900 Healthy Weight 101
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02 August 1000 Healthy Heart Class 1300 BE WELL

03 August 0800 Running 101 0900 Strength 101

03 August 1000 DLC 101 1030 DLC 101 1100 PTL Recertification
Volume 4,Issue 8

Ask Janine! Your Shaw AFB Registered Dietitian

I have recently been diagnosed with high cholesterol and have been told to watch my saturated fat and cholesterol intake. One of my favorite foods is Japanese Hibachi. I usually get filet mignon, shrimp, the fried rice that comes on the side, the veggies and I use the sauces also. Is Japanese food is good for you? - Cholesterol Wise
Dear Wise Eating ethnic foods lead us to believe they are really healthy. Japanese Hibachi can be good and is good for you; you just need to be aware of where you find the hidden fat and cholesterol. Based on a heart healthy 2000 calorie diet: you need less than 300 milligrams of cholesterol and no more than 10% of your calories from saturated fat, which is equal to 22 grams of saturated fat daily. Filet Mignon is a common source of saturated fat and cholesterol; a three ounce serving will have 75mg of cholesterol and 5-6 grams of Saturated Fat. Shrimp has some of the highest values of cholesterol compared to other seafood: about 160mg of cholesterol per 3 ounce serving. Three ounces of shrimp contains half of your cholesterol needs in one day. Fried rice and the side vegetables are tricky, rice won't have cholesterol and neither will the vegetables but one egg contains 200mg of cholesterol. The hibachi chefs tend to put a boat load of margarine in the rice and vegetables while they cook it- Margarine has 4 grams of Saturated Fat per TEASPOON. Please remember: there is typically more than 4 Tablespoons of margarine in the fried rice alone which is equal to 48grams of saturated fat! The sauces will likely be low in Cholesterol and Saturated fats, but will likely be high in sugar and/or salt. In this instance I recommend: Choose either the shrimp with veggies or chicken -or- the beef with veggies or chicken. Ask for white rice rather than fried. Request that they use less margarine while cooking your vegetables. (But make sure to eat your veggies!) Enjoy your favorite Japanese foods but consider them a treat. Remember that whenever you go out to eat: if you choose steamed, broiled or grilled you can typically save yourself from added saturated fat. - Janine Have nutrition and/or fitness exercise questions? Email us @ 20AMDSHawc@shaw.af.mil Your inquiry might be featured in next months newsletter and you could win a HAWC signature prize.
04 August 0800 Initial PTL Certification 1300 Diabetes Class 08 August 0900 Stress Management 101 1100 Diabetes Class (PCM Referral Required) 09 August 1300 Healthy Weight 101 10 August 1300 Healthy Heart Class 15 August 1400 Healthy Heart Class 16 August 0800 BE WELL 17 August 1100 Healthy Weight 101 22 August 0900 Stress Management 101 1100 Diabetes Class (PCM Referral Required) 23 August 1100 Healthy Weight 101 25 August 1000 Healthy Heart Class 29 August 0900 Healthy Weight 101 30 August 0900 Healthy Heart Class 1300 BE WELL

Shaw Exercise Physiologist Note...

Steps an individual can take to avoid heat injury when exercising in a hot environment
Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.

http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx? itemid=256
A potential health hazard of exercising in warm weather exercise is heat injury

Second, an individual should become acclimatized to the environment. Acclimatization, the body's gradual adaptation to changes in environment (it usually takes 10-14 days of heat exposure combined with exercise), can greatly reduce an individual's risk for heat injury. Following acclimatization, individuals will sweat sooner, produce more sweat, and lose fewer electrolytes in their sweat. The net effects of acclimatization are a lower body core temperature, a decreased heart rate response to exercise, and a diminished potential for dehydration and electrolyte depletion. Third, individuals should lower the intensity level of their exercise bout (especially during the acclimatization period) because this step will decrease the heat load and reduce the strain on their thermoregulatory mechanisms. Fourth, individuals should never wear clothing that is impermeable to water (e.g., rubberized sweat suits), since such clothing prevents the evaporation of sweat from the skin and thereby increase the risk of heat injury. Fifth, every individual should respect the existing environmental conditions since temperature and relative humidity can greatly influence both the degree of heat stress and the body's ability to effectively respond to the heat stress. As a general rule of thumb, an individual should consider curtailing exercise when the ambient temperature is above 90 degrees Fahrenheit and, concurrently, the relative humidity is above 60 percent. In summation, warm weather exercisers should adhere to the following motto: "Drink up, slow down, and have fun exercising." For more fitness information, contact the Health and Wellness Center Exercise Physiologist @ 895-1216

A key point to remember is that anyone who exercises in a hot environment is susceptible to heat injury. In the excessively warm and often humid conditions that frequently occur in the summer and early fall, heat stress can be a real threat for individuals who engage in aerobic-type exercise activities - either outdoors or indoors in facilities without air conditioning. Individuals exercising in a warm, humid environment should adhere to five relatively basic guidelines to avoid heat injury. First, make sure that they are adequately hydrated. This can be accomplished by consuming copious amounts of fluid (just short of feeling fully bloated) thirty minutes before exercise, drinking at least six ounces of fluid after approximately every 20 minutes of exercise, and drinking beyond thirst cessation during the recovery period. Water is generally considered the best hydration fluid unless the duration of the exercise bout exceeds 60 minutes. If an individual exercises for longer than an hour, a sports drink (e.g., Gatorade or PowerAde) may be the more beneficial.

The HAWC is available for commander calls and other events.

Talk to your Wingman, ask questions... Care!

Call 895-1216

USDA unveils new Food Guide Pyramid Plate!

Did you Know? Shaw AFB Health and Wellness Center (HAWC) offers free assistance to smokers/dippers who want to become tobacco free! This program is available to all active duty, retirees and dependants. For more information, visit or call the HAWC 895-1216. No appointment needed.
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Volume 4,Issue 8