Page 8
The INDEPENDENT, August 1, 2002
Health Notes
T
upper ’ s
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By Audeen Wagner
Improve your cholesterol levels
Want to raise the level of your “good”
high-density lipoprotein (HDL) cholesterol
and lower your “bad” low-density lipoprotein
(LDL) cholesterol: Here are some tips:
- Reduce intake of saturated fats and di
etary cholesterol. Your liver produces most
of the cholesterol in your body. Any extra
amounts come from foods containing cho
lesterol and saturated fats. The American
Heart Association recommends that we limit our intake of saturat
ed fat to no more than 10% of your total calories, and consume no
more than 300 milligrams of cholesterol daily. Reading labels in
the grocery store is a good way to check this out.
- Use plant stanol and sterol food spreads. Available in gro
cery stores, these spreads, used in place of butter or margarine,
can reduce blood cholesterol up to 15 percent. (Sentry Market
does not currently carry these products, but will be happy to spe
cial order them for you.) See your care giver or a dietitian for more
information on this.
- Eat your oats. As we’ve been hearing for years, eating oats,
oatmeal or oat bran can help improve your cholesterol levels.
Oats are loaded with fiber.
- Exercise, lose excess pounds. Exercise can help you lose
weight, which can help improve cholesterol levels. Aim for 30 min
utes of activity every day, and you’ll be surprised at the results.
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Mammograms can save lives
For women 40 and older, regular mammograms may reduce
the risk of dying of breast cancer, according to a recent report.
Mayo Clinic doctors support the findings of this study, and recom
mend that women over 40 continue to have regular mammo
grams. They say that mammogram screening is still the most ac
curate tool for early detection of small, early-stage tumors. When
found early, breast cancer can be treated before it spreads to oth
er parts of the body. Monthly self-examinations and exams by
your doctor are important, too. Any irregularity in the breast should
be evaluated by your doctor, even if it’s not visible on a mammo
gram.
Next mammovan visit to Vernonia is August 21. Call 503-429-
9191 to schedule your appointment.
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Student athletes must have
all forms ready before season
Though it’s high summer,
and Jamboree is about to be
gin, it’s time for high school stu
dents to start thinking about
school, particularly if they want
to participate in sports. Stu
dents enrolled last year have
received letters with important
upcoming deadlines for stu
dents.
Vernonia offers football and
volleyball for both junior high
and high school students in the
fall. Cross-country will not be
offered by the high school this
yea r due to budget cuts.
Sports activities at the junior
high level will begin after school
starts on September 3.
Student athletes can pick up
registration materials and pay
fees August 12-13, from 9:00
a.m. to 3:00 p.m. Football con
ditioning camp begins August
12 at 4:30 p.m., with daily dou
bles beginning August 19 at
7:30 a.m. and 6:00 p.m. Volley
ball tryouts also begin August
19, at 9:00 a.m.
Vernonia High School stu
dents who wish to participate in
athletics must have the follow
ing completed and turned in be
fore participating:
• Current physical signed by
a physician (required every two
years, generally in grades 7, 9
and 11).
• Insurance waiver or school
insurance purchased.
• Signed emergency medical
treatment form.
• Signed drug testing con
sent form.
In addition, student body and
athletic fees must be paid,
along with any school-related
fees or accrued fines, and all
equipment must be turned in
from previous sport. Students
must also meet district aca
demic eligibility requirements.
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