Take Control

A Newsletter to Promote Healthy

Living for High Blood Pressure Control

DON’T LET HIGH BLOOD PRESSURE CONTROL YOU—TAKE CONTROL Summer 2017

Healthy Eating on a Budget1. Buy canned, either in water or its own juice, and

frozen foods. Look for options with “no salt added” or“reduced sodium.”

2. Buy fresh produce from a farmers market or foodstand, it’s cheaper than at the grocery store.

3. Buy in bulk, look for coupons or loyalty cards, and buystore brands.

4. Save money eating out by getting the early birdspecial, looking for “2 for 1” deals, or going out forlunch instead of dinner and always drink water.

Remember to stay hydrated this summer! Drinking water can prevent heat related illnesses like heat stroke and heat exhaustion. In extreme heat, you will sweat more and require more water. On a normal day, a man should drink about 13 cups and a woman about 9 cups of water. If you are sick or a women who’s pregnant or breastfeeding, you need additional fl uids for hydration. Stay cool by wearing

Heat Related Illness Signs/Symptoms What to do?

Heat Exhaustion Heavy sweating; weakness; cold, pale, and clammy skin; fast, weak pulse; nausea or vomiting; fainting

Move to a cooler location; lie down and loosen clothing; sip water; apply wet cloths to as much of your body as possible. If vomited, seek medical attention immediately.

Heat StrokeHigh body temperature (above 103oF); hot, red, dry or moist skin; rapid and strong pulse; possible unconsciousness.

Call 911 immediately; move person to a cool environment and use cool cloths to reduce body temperature. Do NOT give fl uids.

The program really helped my blood pressure. It got so good the doctor took me off all my

blood pressure medicine.

PRC Participant Testimonial

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lightweight clothing, taking cool showers or baths and staying in air-conditioned buildings whenever possible. Watch yourself and others for signs of heat related illness such as muscle cramps, nausea, vomiting or headaches. Check your local weather forecast for extreme heat alerts and safety tips before going outside for long periods of time in the summer months.

5. Cook meals in big batches and freeze the rest for later.

6. Plan your meals ahead of time to avoid unnecessarypurchases at the store.

7. Buy milk (fat-free or low-fat) in large containers, it’scheaper than the smaller options. Non-fat dry milk isthe least expensive way tobuy milk.

8. Eat before you shop toavoid impulse buying andunhealthy food choices.

Staying Hydrated in the Summer Months

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ArkansasPrevention Research Center

Summer 2017

Community, Academic &

Public Health Partnerships

ARKANSAS DEPARTMENT OF HEALTH

How to Avoid Ticks and Tick Diseases in ArkansasTicks do not jump, fly or fall out of trees, but wait on low growing plants for a host (person or animal) to pass by. When a host brushes against the plant, the tick will cling to fur or clothing. Once on the host, the tick will crawl upward, looking for a place to attach and begin feeding. In Arkansas, ticks can be active all year. Different types of ticks transmit different diseases. Lyme disease, Ehrlichiosis, Rocky Mountain Spotted Fever, Anaplasmosis, and Tularemia are the most common tick borne diseases in Arkansas. To reduce your risk of getting disease from ticks, follow these steps:

Humans

• Avoid tick-infested areas such as tall grass and densevegetation.

• Tuck your pants into sock tops or boots.• Wear light-colored clothing to make it easier to find

crawling ticks.• Use insect repellents and follow label instructions carefully.• Check yourself, your children and pets often for ticks.• Bathe or shower within two hours after being where ticks

live.

Pets

• Pets are also at risk and can carry infected ticks into thehome. Infected pets cannot spread the illness to humans.

• Keep yards and outdoor play areas well mowed to keepaway ticks.

• Ask your veterinarian how to control ticks on dogs andcats.

• Inspect pets for ticks often.

How to Remove a TickIf you find a tick on a host, remove it as soon as possible. To remove a tick, follow these steps:

• Use clean, fine-tipped tweezers to grasp the tick as close tothe skin’s surface as possible.

• Pull upward with steady, even pressure. Do not twist orjerk the tick; this can cause the mouth-parts to break offand remain in the skin. If this happens, remove the mouth-parts with tweezers. If the mouth can’t be easily removedwith clean tweezers, leave it alone and let the skin heal.

• After removing the tick, thoroughly clean the bite area andwash your hands with rubbing alcohol or soap and water.

Do NOT use home remedies such as “painting” the tick with nail polish or petroleum jelly, or using heat to make the tick come off.

If you develop a rash or fever within several weeks of removing a tick, see your doctor. Tell your doctor about the recent tick bite, when it occurred, and where you most likely acquired the tick.

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