Portland observer., December 28, 2011, Page 10, Image 10

Page 10
jflortlanò (Obstruer
H ealth W atch
A n ultrasound
bone d ensity screen in g w ith p erso n alized
education; fee $30. T o schedule an ap p o in t­
ment, call 503-261-6611.
O s t e o p o r o s is S c r e e n in g -
L e a d P o is o n in g P r e v e n tio n - Learn how to
For Your Health
protect y o u r fam ily from lead poisoning.
Ideal for folks in live in old er hom es with
children or pregnant w om en. Q ualified p ar­
ticipants receive a free kit o f safety and
testing supplies. C all 503-284-6827.
A Healthy, Happy 2012 !
T he beginning o f a new y ear is a great
tim e to get y o u r prio rities in ord er and to set
goals for the next 365 days. R em em ber
these healthy living tips:
Eat H ealthier. A im to eat a balanced diet
rich in a w ide variety o f colorful fruits and
vegetables, w hole grains, low fat dairy, and
lean protein. A ccording to the D epartm ent
o f A griculture, a 35-year-old w om an w ho
gets 3 0 -6 0 m inutes o f exercise p er day
should eat a 2,000 calorie daily diet co n sist­
ing o f 6 ounces o f grains (at least h a lf from
w hole grains), 2 Vi cups o f vegetables, 2
cups o f fruit, 3 cups o f low /nonfat m ilk or
m ilk products, and 514 ounces o f lean m eat,
fish, and beans. A d d itio n ally , cu t back on
sodium , fats, p ro cessed sugar, and refined
grains.
G et A ctive. R eg u lar physical activity
helps increase overall w ell-being w hile low ­
ering the risk o f diabetes, osteoporosis,
P a re n tin g C la s s e s — N ew borns d o n ’t com e
F a m ily C a r e g iv e r S u p p o r t ( ¡r o u p - This topic- w ith instruction m anuals but parents and
oriented group offers a safe place to discuss parents-to-be can learn about a variety o f
the stresses, challen g es and rew ards o f p ro ­ to p ic s fro m p a in a n d c h ild b ir th to
viding care to an older relative o r friend. M eets breastfeeding to infant C PR and m uch m ore.
the first T hursday o f each m onth at 3 p.m . at F o r a schedule o f events, call 503-574-6595
L egacy G ood S am aritan H ospital.
o r visit: p ro v id en ce.org /classes.
F re e B ody B a s ic s — T his physician reco m ­ H e a r t T a lk S u p p o r t G r o u p - M eets on the
m ended class is appropriate for all ages and second M onday o f each month; from 6 p.m. to
health conditions. Plan to attend this one- 8 p.m. For more information, call503-251 -6260.
session class and learn the sim ple guidelines
for safe exercises, including stretching. Call F a m ilie s w ith M e n ta l I lln e s s - A free, 12-
w eek course for people w hose fam ily m em ­
503-256-4000 to register.
bers live w ith m ental illness is offered at
E m p o w e r m e n t th r o u g h R e la x a tio n - Free in­ Em anuel H ospital, Mt. H ood M edical C enter
form al m editation classes that address breath ­ and Providence M edical C enter. The course
ing techniques, som e gentle ancient A frican has been described as “ life-changing” by
yoga poses and m ental balancing techniques. fo rm er participants. R egistration is required
People have left these classes jo y fu l and w ith by calling 503-203-3326.
a peaceful view o f their lives. Call Dr. M arcelitte
C h o le s te r o l P r o f ile s — G et the resources to
Failla at 503-228-6140.
help you keep an eye on your cholesterol
I e n d e r fo o t C a r e — Treat your feet with a soak, and oth er indicators o f heart health. E d u ca­
nail trim , buffing and m assage from a licensed tional m aterial provided. F o r m ore in fo rm a­
nurse at one o f six clinics or at y o u r hom e. Call tion, call 503-261-6611.
503-251 -6303 for m ore inform ation.
B e r e a v e m e n t S u p p o r t G r o u p s - Free, safe
C a n c e r R e s o u r c e C e n te r - Providence St. confidential group m eetings for those who
V incent M edical C enter and the A m erican Red have experienced the death o f a loved one
C ross have jo in e d forces to create the first in- offered on various nights and locations. For
hospital reso u rce cen te r p ro v id in g books, information and registration, call503-215^4622.
printed m aterial, com pu ter access and m ore for
individuals and fam ilies dealing w ith cancer.
The cen ter is open M onday through T h u rs­
day, 9 a .m . to 4 p.m .
M a te r n ity W a te r W o r k o u t - H elping new
m om s regain m uscle tone, strength, and flex­
ibility, all in the support and freedom o f the
water. Call 503-256-4000for more information.
December 28, 2011
sm oke. Q uitters gain an
im proved sense o f taste
and sm ell, better circula­
tion, e asier breathing, and less hoarseness.
T hey also reduce their risk o f heart attack
by 50 p ercent w ithin a y e ar o f quitting.
D rink in M oderation. A lcohol has been
linked to both positive effects such as
im provem ents in heart health and bone
density, and negative ones including an
increased risk o f breast and other cancers.
If you drink, try to keep it to less than one
alcoholic beverage a day.
G et S o m e R est. Y o u r b o d y re p a irs and
r e g e n e r a te s tis s u e , b u ild s b o n e a n d
m u sc le , and stre n g th e n s its im m u n ity
w h ile y o u slee p . N o t g e ttin g e n o u g h
slee p m ay c a u se s h o rt-te rm p ro b le m s
su ch as irrita b ility an d m e m o ry lo ss an d
lo n g -te rm c o n d itio n s in c lu d in g d ia b e te s
an d h e a rt d ise a se . T h e a v e ra g e a d u lt
sh o u ld a im to g e t sev e n to n in e h o u rs o f
sle e p e a c h n ig h t.
V isit Y our O b-G yn. W om en should see
th eir d o cto r reg u larly fo r p reventive care.
R outine visits to the o b -gyn help ensure
som e cancers, and o th er illnesses caused
by inactivity. A im fo r at least 30 m inutes o f
exercise on m ost days o f the w eek to lo w er
the risk o f chronic d isease; 6 0 m inutes on
m ost days to m aintain w eight; and at least
60 to 90 m inutes on m ost days to lose w om en receive age appropriate screenings,
w eight. A w ell-rounded exercise regim en exam s, and im m unizations, and they allow
should be fun, sustainable, and include p h y sician s to identify and treat com m on
cardiovascular, strength training, and flex ­ pro b lem s before serious h ealth risks d e ­
ibility com ponents.
velop.
Q uit Sm oking. D esp ite the num erous
F o r m ore inform ation, p atient education
dangers o f sm oking— increased risk o f heart fact sheets are available at a co g .o rg .
disease, infertility, early m enopause, and
Dr. James N. Martin Jr. is president o f
m ore than 10 different can cers, to nam e a the American Congress o f Obstetricians
few — one in five A m erican w om en still and Gynecologists.
Chiropractic Auto Injury Clinic, PC
Zchon R. Jones, DC
333 NE Russell St., #200, Portland, OR. 97212
diversity
(503) 284-7838
’Print
ParticipateTn Democracy Wbto
Truly making a difference in the lives of
Auto Accident victims and Injured Workers for nearly 20 years.
If you or someone you know has been in an accident,
call us so we can help you with your needs. (503) 284-7838
&
f îo r t la n h
(D h s e rb e r
We are located on the
comer ofM LK and Russell
Street, on the second floor
above the coffee shop.
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To contact
7,11 Pordand Observer
Call 503-288-0033
or email ads@portlandob server.com