Cold Winters, Warm Hearts Clothes Drive
The Youth Health Alliance (YHA)(www.yhalive.org) is hosting a Clothes Drive for Seattle Union Gospel Mission (www.ugm.org) for more information. The clothing will be donated to the homeless in Seattle.
Anna Phung, is leading this project for the YHA and can be contacted at: phungno1@u.washington.edu for more information. Ngan Hoang is assisting Anna with marketing and advertising (nganh@u.washington.edu).
Date: December 5-19th, 2010
Where: Collection boxes will be located around the University of Washington Campus (Odegaard, Health Sciences (T469 Student Lounge + I-Court Rotunda). Please contact Anna Phung if you would like to setup a meeting to donate.
Monetary donations are also accepted and a donations receipt can be provided.
Paypal: YouthHealthAlliance@gmail.com
Mail Checks to: 9040 8th Ave NW Seattle, WA 98117
Thank you!
How to Treat a Cough
The treatment goals of a cough are to reduce the number and severity of cough episodes. Cough treatment is symptomatic and the underlying disorder must be treated to stop the cause of the cough.
There are productive coughs and nonproductive coughs. Productive coughs produce phlegm or mucus and it is generally not recommended to suppress this type of cough unless it is interfering with sleep. You do not want to mask an underlying infection that may be occurring and leaving sputum in the lungs can lead to a more serious infection. In that case this video will focus on how to treat nonproductive coughs.
Irritant Triggers:
- Smoke, dust, fumes, foreign bodies.
- Upper airway secretions, gastric contents
- Inflammation of airways from prolonged exposure can precipitate cough and sensitize airway to other irritants.
- Gastroesophageal reflux disease (GERD)
Over the Counter Treatments:
Over the counter medications come in many forms such as Liquids, syrups, tablets, lozenges, capsules, oral sprays, and creams.
- Cough Syrups
o Codeine (10-20mg every 4 hours as needed not to exceed 120mg/day)
o Dextromethorphan (10-20mg every 4 hours or 30mg every 6-8 hours as needed; maximum 120mg/day)
o Guaifenesin (This is used as an expectorant; thins out mucous) 200-400mg every 4 hours as needed not to exceed 2400mg/day.
- Topical Cough Drops
o Camphor
o Menthol
Ask the pharmacist if you are not sure which one to pick. Just make sure the products you pick have these specific drugs in the active ingredients that I just talked about.
Non-pharmacological Treatments:
- Eliminating irritants.
- Hard Candies such as Jolly Ranchers
- Drink lots of water
- Hot, humid shower
- Quit Smoking
- Humidifiers and Vaporizers
Home Remedies:
- Mix 2 Tablespoons of lemon juice with 1 tablespoon of honey and add a pinch of cayenne pepper.
- Tea
- Tea and Honey
- Teaspoon of Honey
Do not self-treat if:
- You are coughing up a lot thick yellowish or greenish sputum. This is indicative of a bacterial infection. Or blood in sputum.
- You have a Fever greater than 101.5F
- History of underlying disease associated with cough such as COPD, asthma, chronic bronchitis, or Congestive Heart Failure.
- If it is associated with a drug you might be taking such as an ACE inhibitor.
- Cough last more than 7 days.
- You have unintended weight loss
- Drenching night time sweats
- Cough worsens during self-treatment
- Develop new symptoms during self-treatment
Disclaimer:
Please do not self treat without consulting a medical professional. This video provides basic information about medications and should be used for education purposes only. It should not be used as a tool to self diagnose and treat.
References:
1. Handbook of Nonprescription Drugs 15th Edition. American Pharmacists Association. Copyright 2006.
2. Lexi-Complete. Copyright 2010.
3. Harrisons Practice. Copyright 2010.
How to Know How Much Sleep you Need
Hello everyone, so knowing how much you need to sleep is the topic of this video and this is something I personally need to work on. Generally I feel pretty good with 7-8hours of sleep every night. A lot of people wonder how much sleep they need to be healthy and function normally.
Basically to break down it really depends on 3 main things: your age, activity level and genetics.
Sleep is very important for developing brains in babies, children, teens and adults. Furthermore, it is good for overall well-being.
Watch the video for more tips on how to get better sleep. Enjoy!
Disclaimer:
Please do not self treat without consulting a medical professional. This video provides basic information about medications and should be used for education purposes only. It should not be used as a tool to self diagnose and treat.
How to do Side Ab Bridge Hold
What about those neglected oblique muscles that are rarely worked out? The Side Ab Bridge hold is a great beginner exercise to strengthen those oblique muscles.
Level: Beginner
Muscles: Obliques
Equipment: Floor Mat
Instructions:
Step 1: Lie on a floor mat with your legs spread straight out. Turn to one side of your body using the opposite arm for support. The supporting arm should be parallel to the ground.
Step 2: Now constrict your oblique muscles to lift yourself off the ground. Keep your abdominal muscles constricted in this position and hold for 30 seconds or longer depending on what your goal is. It is important to keep your body in a straight line with your elbow directly under your shoulder for support. Start out with 3 sets of holds and move your way up.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Triceps Extensions
Want bigger arms? A great exercise to get those dreamy arms is to do the triceps extension exercise. This is a basic exercise that isolates the triceps. After doing a couple sets you may start to feel the burn! Lift safety!
Level: Beginner
Muscles: Triceps, Deltoids
Equipment: Dumbbell Weight and Bench
Instructions:
Step 1: You can stand up or sit on a bench for this exercise. It is advisable to use a bench for more support and to prevent back injuries. Start by grabbing a dumbbell weight and positioning it overhead with your hands forming a heart shape grip under the inner plate.
Step 2: Try to keep your arms stable as you slowly lower the dumbbell weight behind your head and neck. Bend at the elbows and flex wrists at the bottom to avoid hitting your neck and head. Lower your arms until they are parallel with the floor and push back up slowly and repeat.
Tips:
1. You can also try this same exercise with two dumbbell weights. This method may be easier for beginners.
2. To get the weight safely into position, you may want to start out by having a spotter. Another method would be to rest the weight on your thigh. Next push off with your thigh to get the weight into position.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Shoulder Shrugs – Workout
Want those Brock Lesnar gigantic shoulder muscles? The classic shoulder shrug exercise is a great beginner exercise to work those trapezius muscles.
Level: Beginner
Muscles: Trapezius
Equipment: Dumbbell Weight
Instructions:
Step 1: Grab a dumbbell weight for both arms and let them hang neutrally by your sides having your palms facing towards your body. You should be standing upright in this exercise.
Step 2: Before you start have your shoulders relaxed and begin by constricting your trapezius muscle as if you were trying to move your shoulder towards your ears. Do not constrict any other muscles such as your forearm or biceps. Try not to bend your elbows.
Step 3: Shrug your shoulders upward until they cannot go any further and slowly release back to starting position and repeat. Another tip is to make sure not to move your head forward during the exercise motion.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to get rid of Sore Throats
Sore throats are very painful and can be treated with some over the counter medications or home remedies. There are some very important signs and symptoms to watch out for that indicate if you can self-treat or if you must see a doctor. This information is discussed in the video as well as safety tips, non-pharmacological treatments, over the counter treatments, and when it is appropriate to see your doctor.
Treatments:
1. Acetaminophen (See my other video on dosing and side effects of Tylenol/Acetaminophen)
2. NSAIDS (Ibuprofen) (See my other video on dosing and side effects of Ibuprofen)
3. Local anesthetics come in many forms such as: lozenges, troches, mouthwashes, and sprays (benzocaine, phenol, menthol, dyclonine hydrochloride, pectin) some products contain antiseptics (cetylpyridinium chloride, hexylresorcinol) Just ask the pharmacist if you need help deciding what to use when you are at the store. If symptoms are not relieved or worsens, or if a headache or fever develops a doctor should be consulted.
a. These work by blocking nerve transmission from noxious stimuli that activate peripheral nerves.
Tips
1. Benzocaine and dyclonine may numb your mouth and tongue. Try not to eat or drink until these effects go away due to the increase risk for aspiration.
2. When drinking hot liquids, let it cool down to prevent further irritation to the throat.
3. Avoid Spicy Foods
Non-Pharmacological Treatments
For these treatments there is no scientific evidence I can back these alternatives for you but I will list what I have found, I cannot recommend these to you but you can try them at your own risk:
1. Lemon Tea, Green tea or Herbal Tea (Careful with Drug Interactions, Blood Thinners)
2. Lemon juice mixed with Honey.
3. Mix Ginger with Lem oron Juice.
4. Warm Water, soups, increase fluid intake.
5. Gargle with Salty Water with a few drops of Lemon Juice several times a day (do not swallow)
a. 1 tsp of salt dissolved in 8 fl oz of warm water.
6. Heat up apple juice or orange juice with some honey.
7. Vaporizer or humidifier
Do not self-treat and seek medical attention if:
1. The sore throat is severe, lasts more than several days, associated with a persistent fever, nausea, vomiting, or headache.
2. When trying to self-treat, symptoms worsen.
3. Bacterial infections develop such as thick nasal or respiratory secretions that are yellowish-green. You have a fever higher than 101.5 F, chest congestion, wheezing, rash, significant ear pain, or shortness of breath.
4. You have an underlying chronic cardiopulmonary disease such as asthma, COPD, CHF.
5. AIDs or chronic immunosuppressant therapy
6. Infants under the age of 9 months
7. You have a hypersensitivity to recommended over the counter medications.
Children should see a doctor if:
1. Difficulty breathing or swallowing
2. Unusual drooling, indicates inability to swallow.
Adults should see a doctor if:
1. Joint pain
2. Blood in saliva or phlegm
3. Frequently recurring sore throats
4. A lump in your neck
5. Hoarseness lasting more than 2 weeks.
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Disclaimer:
Please do not self treat without consulting a medical professional. This video provides basic information about medications and should be used for education purposes only. It should not be used as a tool to self diagnose and treat.
References:
1. Mackowiak, Elaine. Essentials of Nonprescription Medication and Devices. Pharmaceutical Press. Copyright 2010.
2. APhA. Handbook of Nonprescription Drugs 15th Edition. Copyright 2006.
3. Sore throats. American Academy of Otolaryngology — Head and Neck Surgery. http://www.entnet.org/HealthInformation/soreThroats.cfm. Accessed November 11, 2010.
4. Information from your family doctor. Sore throat. American Family Physician. 2006;74:1185.
5. HIV/AIDS and oral health. National Institute of Dental and Craniofacial Research. http://www.nidcr.nih.gov/OralHealth/Topics/HIV/. Accessed November 11, 2010.
How to do Standing Triceps Kickbacks
Triceps kickbacks are a great exercise to increase arm circumference. It is particularly important when doing this exercise to use proper form. Incorrect form may result in injury. This exercise can be performed easier on a bench.
Skill Level: Intermediate
Muscles: Triceps Brachii
Equipment: Dumbbell Weights
Instructions:
Step 1: While standing straight up, place your right leg forward as though you were doing a lunge. Now place your right arm elbow on the top of your knee for support.
Step 2: Holding a dumbbell weight in your left hand, pull the arm straight back and up having it parallel with your body and have it bent at the elbows to 90 degrees. Make sure to have your back fairly straight to prevent injuries.
Step 3: Now extend your arm back until it is in line with your shoulder. Then slowly lower the weight back to starting position and repeat.
Step 4: Do the same exercise on the other arm.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Dips – Workout
The Dip exercise focuses on the triceps brachii and pectoralis muscles. A secondary muscle it also affects is the deltoids. This beginner to intermediate exercise is a great way to work all three muscles. All you need to do this exercise is the vertical knee raise towers which most gyms have. For those who are new to this exercise and are unable to lift themselves can use the weight assistance to build strength.
Instructions:
Step 1: Locate the handle bars on the vertical knee raise tower and grab hold of the bars to lift yourself up until both arms are fully extended. Have your ankles locked together and knees bent.
Step 2: Slowly lower your body by relaxing your muscles and bending your elbows until about 90 degrees. Pause at this position and then push back up to the starting position and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do a Traditional Push-Up Correctly
This video demonstrates how to do a traditional push-up correctly. Push ups are a great way to tone your chest muscles and it is the most basic form of the bench press. This exercise is great for beginners in developing chest muscles.
Level: Beginner
Muscles: Pectoralis, Triceps Brachii
Equipment: Floor (optional chair or bench)
Instructions:
Step 1: Begin by placing both your hands slightly wider than shoulder width apart extended in front of you. Maintain a straight and rigid torso when doing this exercise.
Step 2: Next slowly lower your chest to the ground as close as you can and push back up.
Tips: You can make this exercise more difficult by elevating your feet with a chair or bench.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.