“Cha-may weeya
Siletz
Communi
Health
___ Medicine Talk
Clinic
Exercise Makes Your
Cardiovascular
System Healthier
A consistent, practical program of
aerobic exercise, such as walking, jogging,
swimming, cycling, or aerobic dance
increases the heart’s ability to pump
oxygen-rich blood to the cells.
An average heart beats 70 times per
minute at rest. That’s about 100,000
heartbeats a day. A well-conditioned heart
can supply the same amount of oxygen to
the body with fewer beats. With conditioning,
the heart and the whole body become more
resilient, resistant to stress, and less likely
to be harmed by cardiovascular problems,
such as a heart attack or stroke.
At least two other risk factors for
cardiovascular disease may be improved by
aerobic exercise: high blood pressure and
blood cholesterol level. As the heart
becomes more efficient, high blood pressure
tends to drop and exercise increases the
body s levels of HDL cholesterol. Higher
levels of HDL cholesterol have been
associated with a lower risk of
heart disease.
A good aerobic exercise program
doesn’t have to be strenuous. Exercising
aerobically at a moderate level of exertion
for just 30 minutes a day provides all the
benefits of more strenuous activity and fewer
risks. Employ the “talk test” to set the pace.
If the pace is too fast to talk comfortably to
a companion, slow down. People who are
over 40 should consult their health care
provider before they embark on any
exercise program.
If you have questions about exercise,
especially if you have a heart condition, ask
your health care provider to recommend an
exercise program that’s right for you and
your heart.
the tea.
Why You Should
Drink More Water
Our bodies’ need for water is second
only to our need for air. In fact, more than
half of our adult body weight comes
from water.
Water provides $ medium for all of the
body’s fluids and is vital for breathing,
digestion, and metabolism. It also helps
balance the acids in the body, carries
nutrients into all the body’s cells, and is
essential for removing wastes from cells.
Not drinking enough water can have an
impact on the body in other ways, including:
• Digestive inefficiency
• Decreased organ function
• Sore muscles and joints
• Dehydration
Whether or not you’re dieting, you
should drink at least eight to 10 eight-ounce
glasses of water or other non-caffeinated
fluids daily. Getting adequate fluids helps
your body function properly and may
contribute to feeling full so you’re not tempted
to munch on high-fat, high-calorie foods.
Remember that coffee, black teas, and
many soft drinks contain caffeine. If you
thirst for something besides plain water, try
herbal teas, lemonade, juice, or caffeine-
free soft drinks.
One final note: When you first increase
your water intake to the recommended level,
you probably will need to urinate more
frequently. But your bladder will adjust after
a few weeks, and you’ll urinate less
frequently but in larger amounts.
Mother’s Day Tea
a Success
Siletz women celebrated Mother’s Day
with friends and family at the Mission Mill in
Salem. This is our fourth annual event and
approximately 50 women attended this year.
An elegant lunch was served. The
speakers this year were Cici Whitewolf, a
native woman who is a breast cancer
survivor, and Kathleen Marquart, PA, who
takes care of women at the Grand Ronde
clinic. The event ended with a round of breast
care bingo.
We also took pictures of women with
their family or friends and will send out
copies. Not only will the photo be a reminder
of the beautiful day, but also a reminder of
the message of the tea - for women to take
care of their health.
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