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A steady routine is the most important factor in getting the most out of your exercise program.
Walking for 30 minutes, 5 times a week is recommended.

• Walking can reduce the risk of many diseases — from heart attack and stroke to hip
fracture and glaucoma.
• Walking requires no prescription, the risk of side effects is very low, and the benefits
are numerous.
• Managing your weight- Keeping your weight within healthy limits can lower your risks
of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.
• It controls your blood pressure.
• It Boosts the level of high-density lipoproteins ( HDL ), known as "good" cholesterol
and reduces the LDLor "bad" cholesterol in the blood, which can cause plaque buildup
along the artery walls — a major cause of heart attacks.
• Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a
week, can cut the risk of stroke in half, reducing your risk of breast cancer and type 2
• Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture.
• It prevents depression, colon cancer, constipation, osteoporosis, and impotence.
• Lengthen lifespan.
• Lower stress levels.
• Strengthen muscles, bones, and joints.
• Improve sleep.
• Elevate overall mood and sense of well-being.

Check your physician before starting any type of physical activity.

• Use these tips to keep you on track.

• During your walks, you should be able to maintain a conversation.
• If you’re breathing too lightly, increase your pace. If you can’t catch your breath, slow
it down.
• Walk around the local area after lunch or dedicate 15 minutes to walking up and down
• Climbing is an excellent way to strengthen your heart.
• At night, trade a half hour of TV for a brisk stroll around the block.
• Take a friend with you for company or get the whole family involved.

The Best Medicine

• Any amount of walking is good, but for the best health results, set a brisk pace and
walk for 30 minutes at least 5 times a week.
• Be sure to check with your doctor on the level of exercise that’s best for you.
Diabetes is a disease that causes an abnormally high level of sugar, or glucose, to build
up in the blood.

Types of diabetes

Type 1 diabetes - People who have this type of diabetes need to take insulin every day.
This type of diabetes used to be called juvenile diabetes.
Type 2 diabetes -This type of diabetes can often be controlled by the food you eat and
regular physical activity. Some people may also need to take diabetes pills or insulin.
This type of diabetes used to be called adult onset diabetes.

Instructions for insulin administration

• Wash hands.
• Mix insulin by either rolling between hands or by turning bottle slowly up and down. Do
not shake.
• Clean rubber stopper with alcohol swab.
• Pull plunger back to the number of units of insulin you are to take.
• Holding syringe by the barrel push needle through rubber stopper and push plunger.
• Leaving needle and syringe in place turn bottle upside down. The tip of the needle
should always be in the insulin.
• Draw insulin into syringe by quickly pulling plunger past dose then pushing back to
correct dose.
• Before removing syringe from bottle check for air bubbles. If bubbles are present, push
plunger all the way into the vial. Then slowly pull the plunger back to the line for your
dose of insulin. Repeat this until there are no large air bubbles in the syringe.
• When you have correct dose of insulin, pull syringe out of bottle by holding onto the
barrel. Replace needle cover.

Giving the insulin

• Select site and clean skin. Pinch skin up into a mound.

• While holding barrel insert needle at 90 degree angle (straight in). Make sure the
needle is all the way in. If you are thin, you may need to inject at a 45 degree angle.
Discuss this with your nurse.
• Push plunger slowly all the way down.
• Release the pinched skin, count to five slowly and pull the needle straight out by
holding the syringe by the barrel.
• Press alcohol swab over injection site and wipe. (Do not rub area).
• Properly dispose of syringe: in a coffee can or liquid detergent bottle. Add a solution of
one part disinfectant and ten parts water. When a can or bottle is full, tape the top
close and dispose of it with regular trash.
Need of controlling diabetes

Taking good care of diabetes can lower the chances of getting:

• Eye disease that can lead to a loss of vision or even blindness

• Kidney failure
• Heart disease
• Nerve damage that may cause a loss of feeling or pain in the hands, feet, legs, or
other parts of the body
• Stroke

Healthy tips

• Eating a healthy diet.

• Getting regular physical activity.
• Taking medicine for your diabetes if your doctor tells you to.
• Testing your blood sugar.
Swine influenza is a disease that pigs get. The virus currently spreading among people is now
generally referred to as swine flu, although the origin of the disease is still under investigation.

There are regular outbreaks of swine flu in pigs worldwide. It does not normally infect humans,
although this does sometimes happen, usually in people who have had close contact with pigs.

Swine flu viruses are usually of the H1N1 sub-type. The swine flu that has spread to humans is a
version of this virus.

Since swine flu virus has mutated (changed), it is now able to infect humans and transmit
between them.

Risk factors of Swine Flu

Those who are more at risk from becoming seriously ill with swine flu are people with :

1. chronic (long-term) lung disease, including people who have had drug treatment for
their asthma within the past three years,
2. chronic heart disease,
3. chronic kidney disease,
4. chronic liver disease,
5. chronic neurological disease (neurological disorders include motor neurone disease,
Parkinson's disease and multiple sclerosis),
6. suppressed immune systems (whether caused by disease or treatment),
7. diabetes,
8. pregnant women,
9. people aged 65 or older, and

10. young children under five.

Symptoms of Swine Flu/H1N1

In children, the symptoms of H1N1 virus include:

• Rapid Breathing or Difficulty in breathing.

• Grayish or Bluish Skin Color
• Dehydration
• Persistent of severe vomiting
• Not able to interact properly with people, become irritable
• Flu like symptoms, bad cough and fever

In adults, the symptoms of swine flu include:

• Shortness of breath or difficulty in breathing

• Pain in chest or abdomen
• Sudden dizziness or loss of energy
• Severe or continuous vomiting
• Flu like symptoms, bad cough and fever

It is difficult to differentiate between H1N1/ Swine Flu and Seasonal Flu without a medical
verdict on it. Since symptoms for both the diseases are same like cough, headache, sneezing,
fever, runny nose etc, only a doctor will be able to say if the person have H1N1 virus infection.
In case, if the doctor suspects symptoms, they will have your blood sample, nasopharyngeal
(nose to mouth) and throat swab to laboratories.
Complications (for all patients but especially for those at higher risk) can include:

• Pneumonia
• Bronchitis
• Sinus infections
• Ear infections

• Death
Do's and Dont's
If you feel unwell, have high fever, cough or sore throat:

• stay at home and keep away from work, school or crowds;

• rest and take plenty of fluids;
• cover your nose and mouth when coughing and sneezing and, if using
tissues, make sure you dispose of them carefully. Clean your hands
immediately after with soap and water or cleanse them with an alcohol-
based hand rub;
• if you do not have a tissue close by when you cough or sneeze, cover your
mouth as much as possible with the crook of your elbow;
• use a mask to help you contain the spread of droplets when you are around
others, but be sure to do so correctly;
• inform family and friends about your illness and try to avoid contact with
other people;

• If possible, contact a health professional before travelling to a health

facility to discuss whether a medical examination is necessary.

Steps to lessen the Spread of flu in the home

When providing care to a household member who is sick with influenza, the most
important ways to protect yourself and others who are not sick are to:

• keep the sick person away from other people as much as possible (see “placement of
the sick person”)
• remind the sick person to cover their coughs, and clean their hands with soap and
water or an alcohol-based hand rub often, especially after coughing and/or sneezing.
• have everyone in the household clean their hands often, using soap and water or an
alcohol-based hand rub

Placement of the sick person:

• Keep the sick person in a room separate from the common areas of the house. (For
example, a spare bedroom with its own bathroom, if that’s possible.) Keep the
sickroom door closed.
• Unless necessary for medical care, persons with the flu should not leave the home
when they have a fever or during the time that they are most likely to spread their
infection to others
• If persons with the flu need to leave the home (for example, for medical care), they
should cover their nose and mouth when coughing or sneezing and wear a loose-
fitting (surgical) mask if available.
• Have the sick person wear a surgical mask if they need to be in a common area of
the house near other persons.
• If possible, sick persons should use a separate bathroom. This bathroom should be
cleaned daily with household disinfectant

Protect other persons in the home:

• The sick person should not have visitors other than caregivers. A phone call is safer
than a visit.
• If possible, have only one adult in the home to take care of the sick person.
Avoid having pregnant women care for the sick person. (Pregnant women are at
increased risk of influenza-related complications and immunity can be suppressed
during pregnancy).
• All persons in the household should clean their hands with soap and water or an
alcohol-based hand rub frequently, including after every contact with the sick person
or the person’s room or bathroom.
• Use paper towels for drying hands after hand washing or dedicate cloth towels to
each person in the household. For example, have different colored towels for each
• If possible, consideration should be given to maintaining good ventilation in shared
household areas (e.g., keeping windows open in restrooms, kitchen, bathroom, etc.).

If you are the caregiver:

• Avoid being face-to-face with the sick person.

• When holding small children who are sick, place their chin on your shoulder so that
they will not cough in your face.
• Clean your hands with soap and water or use an alcohol-based hand rub after you
touch the sick person or handle used tissues, or laundry.
• Talk to your doctor about taking antiviral medication to prevent the caregiver from
getting the flu.
• Monitor yourself and household members for flu symptoms and the local H1N1
Command Center if the symptoms occur.

Household Cleaning, Laundry, and Waste Disposal:

• Throw away tissues and other disposable items used by the sick person in the trash.
Wash your hands after touching used tissues and similar waste.
• Keep surfaces (especially bedside tables, surfaces in the bathroom, and toys for
children) clean by wiping them down with a household disinfectant according to
directions on the product label.
• Linens, eating utensils, and dishes belonging to those who are sick do not need to be
cleaned separately, but importantly these items should not be shared without
washing thoroughly first.
• Wash linens (such as bed sheets and towels) by using household laundry soap and
tumble dry on a hot setting. Avoid “hugging” laundry prior to washing it to prevent
contaminating yourself. Clean your hands with soap and water or alcohol-based hand
rub right after handling dirty laundry.

• Eating utensils should be washed either in a dishwasher or by hand with water and
Keep swine flu away with basic precautions
Swine flu is spreading like wildfire. Officials say there are currently more than 1000 cases of the
H1N1 flu strains. Governments from all around the world are finding ways to combat this deadly
disease. So what can you do to protect yourself? Stay calm and practice these 10 effective
prevention tips.

1. Wash your hands frequently

Use the antibacterial soaps to cleanse your hands. Wash them often, at least 15 seconds and
rinse with running water.

2. Get enough sleep

Try to get 8 hours of good sleep every night to keep your immune system in top flu-fighting

3. Keep hydrated
Drink 8 to 10 glasses of water each day to flush toxins from your system and maintain good
moisture and mucous production in your sinuses.

4. Boost your immune system

Keeping your body strong, nourished, and ready to fight infection is important in flu prevention.
So stick with whole grains, colourful vegetables, and vitamin-rich fruits.

5. Keep informed
The government is taking necessary steps to prevent the pandemic and periodically release
guidelines to keep the pandemic away. Please make sure to keep up to date on the information
and act in a calm manner.

6. Avoid alcohol
Apart from being a mood depressant, alcohol is an immune suppressant that can actually
decrease your resistance to viral infections like swine flu. So stay away from alcoholic drinks so
that your immune system may be strong.

7. Be physically active
Moderate exercise can support the immune system by increasing circulation and oxygenating the
body. For example brisk walking for 30-40 minutes 3-4 times a week will significantly perk up
your immunity.

8. Keep away from sick people

Flu virus spreads when particles dispersed into the air through a cough or sneeze reach someone
else’s nose. So if you have to be around someone who is sick, try to stay a few feet away from
them and especially, avoid physical contact.

9. Know when to get help

Consult your doctor if you have a cough, fever and sometimes headache and follow their
instructions, including taking medicine as prescribed.

10. Avoid crowded areas

Try to avoid unnecessary trips outside. Moreover, avoid touching your eyes, nose or mouth.
Germs spread this way.

Swine flu untreated may cause secondary infections and lead to blood poisoning, organ failure
and finally death.