American Veterans of the Vietnam War – The Health Sacrifices Many Never See

Health Effects Experienced by Veterans of Vietnam War - Photo by MSgt Mark Moore

Over 2.5 million people served in American uniform in Southern Vietnam and adjacent waters. The average infantryman saw approximately 240 days of combat in a year, while over 58,000 gave the ultimate sacrifice in Vietnam. The resulting physical, mental, and emotional health effects experienced by surviving veterans have impacted these men and women and countless family members, friends, and society as a whole.

Many of these veterans felt immediate health effects due to serving. According to the Department of Defense's Military Advisors Reflect on Vietnam War Experiences, retired Marine Corps General Anthony Zini said, "By the time my advisory tour was coming near to its end....I had contracted malaria, mononucleosis, dysentery and hepatitis..."

Veterans of the Vietnam Conflict may experience long-term health problems related to serving. These health issues may take years to develop. Examples include:

• respiratory cancers
• chloracne
• porphyria cutanea tarda
• multiple myeloma
• Hodgkin's disease
• non-Hodgkin's lymphoma
• soft tissue sarcoma
• prostate cancer
• peripheral neuropathy
• type 2 diabetes
• ischemic heart disease
• hearing deficits

To put a personal view on the list above, take a mental picture of returning to a dermatologist every few weeks to have multiple skin cancers surgically removed from one's face, inside one's ears, and on one's arms. Imagine having to wear a colostomy bag. Consider enduring chemotherapy, radiation, and other cancer treatments. Think about watching a small injury get worse and worse because the body has inadequate circulation to heal the area and eventually losing that limb. Picture losing one's ability to see due to complications of diabetes. Imagine having a child born with spina bifida due to effects of Agent Orange.

Visiting The Wall - Photo by Mass Communication Specialist 1st Class Barbara L. Bailey

The mental and emotional cost of serving a tour in Vietnam can run deeper than physical wounds. Post-traumatic stress disorder (PTSD) haunts many veterans, sometimes appearing years after serving. Many cannot talk about a time that they wish were erased from a part of a mind still etched with crystal-clear scenes that reappear any time a passing motorist beeps to say hello or when a child drops a toy. Sights, smells and sounds of gunfire and grenades, hearing tigers roar and helicopters hum, swimming in snake-infested waters, or feeling the rain of Orange may replay over and over in dreams by night and flashbacks by day.

Many veterans of the Vietnam War remain silent about having served. Their families, friends, neighbors, and acquaintances may have no idea they are veterans.  For some veterans, that life chapter is closed, never to be opened again. However, many who remained silent for decades are now starting to share their stories – an amazing gift for current and future generations.

Some veterans of the Vietnam War found life to be too painful. They found that the fight to survive in Vietnam left a hole within their souls, unable to be filled with the love of others, substances, activity, or inactivity. Those who love them mourn the loss of someone they desperately wanted to help with resources that seemed blatantly inadequate.

Rolling Thunder Patriotism - Photo by Lance Cpl. Jonathan G. Wright

For many, the black MIA-POW flag will always fly with the Stars and Bars. Some have found a way to channel that fierce loyalty into service to other veterans by helping them to gain benefits long overdue. Many have provided information instrumental in helping to retrieve remains left on foreign soil. Some finished tours of duty to make good on promises made in the heat of battle. They may continue conversations with comrades at reunions, while many are available to do anything for a fellow veteran at a moment's notice.

According to some sources, 91% of American veterans who served in Vietnam say they were glad to serve, and 74% say they would do it again, even with knowledge of the outcome. They are often amazingly innovative thinkers who can find a solution to nearly any problem thrown their way. You'll find many of these veterans continuing to serve in very quite and unassuming ways, such as helping to provide military rites at a funeral or manning a table to increase awareness and handing out poppies near an area business as Veterans Day or Memorial Day approaches. They may be the go-to person whenever a car breaks down or a home repair is needed.

Despite health challenges, veterans who served in Vietnam are a tough group. They are survivors. They keep on keeping on and live each day. They deal with the setbacks and figure out what will work today. I, for one, wish to thank these veterans for their service and veterans and their families for their sacrifice. Feel free to add your own thanks in the comment section at the bottom of this article.

Surviving American Veterans of Vietnam War - Photo by Artaxerxes

Readers may also wish to read:

• Rowan County Military Honor Guard – Still Serving Fellow Veterans
• Patriots Flag and Concourse Memorial in Salisbury City Park NC
• Vietnam Veterans Homecoming Celebration 2012 at Charlotte Motor Speedway
• Functional Exercise – Fitness With a Practical Purpose

Find more of Katrena's articles at the Fit Tips 4 Life site map.

References:

• History.com article last updated on June 2, 2008 Statistics About the Vietnam War accessed on 11/10/13.
• U.S. Department of Defense August 29, 2012 article Military Advisors Reflect on Vietnam War Experiences accessed on 11/10/13.
• U.S. Department of Veterans Affairs article last updated on September 10, 2013 Veterans' Diseases Associated with Agent Orange accessed on 11/10/13.

Shigellosis Symptoms and How to Prevent the Spread of Shigella Bacteria

Symptoms of Shigella - Photo of Shigella under a microscope by CDC

Infection with Shigella bacteria, a condition called Shigellosis, shigella gastroenteritis, Shigella dysentery, or Bacterial dysentery, is a food-borne illness. People often refer to food-borne illnesses as food poisoning. The most common type of Shigella seen in the United States is Shigella sonei or Group D Shigella. Click the words in blue within this article to hear how to pronounce them.

Approximately 14,000 people in the United States develop a reported case of Shigellosis. Actual numbers are likely much higher because many cases go unreported. The health department will seek to determine the source of a Shigella outbreak in order to help prevent the spread of this germ to more people in the area.

Shigella Symptoms and Treatment - Photo by Grosser Schlumpf

What are the Symptoms of Shigellosis?

Shigellosis often begins with sudden (acute) symptoms including:

• Stomach (abdominal) cramps or pain
• Fever
• Diarrhea that may contain mucous, blood, and/or pus
• Nausea (feeling sick to your stomach)
• Vomiting
• Rectal pain

People with a strong immune system who do not have conditions that may cause the infection to be more severe may not need any treatment other than getting rest and drinking electrolyte solutions and plenty of fluids. However, some people can get very ill if they are infected with Shigella. Anyone who has questions regarding his/her health should contact his or her healthcare provider.

People who become dehydrated due to this food-borne illness should seek medical assistance because they may need to receive electrolyes and fluids through a vein. Those who are experiencing bloody diarrhea should also seek medical advice.

Immediate emergency medical attention should be sought if the person develops serious symptoms such as:

• Confusion and/or lethargy
• Headache with a stiff neck
• Seizures

Each of these symptoms may have other causes. A physician may need to order tests in order to determine the cause of the symptoms. Medications to slow diarrhea are not generally recommended because the medication can cause it to take longer to clear the bacteria from the body. An antibiotic may help the infection to clear quicker and may be needed in cases with more serious symptoms.

How Shigella is Spread - Photo by Paul Nasca

How Do People Get Shigella?

Shigella can easily spread to large numbers of people in a short period of time. Small amounts of the bacteria can cause symptoms. A person may have Shigella bacteria in his or her body for one to seven days, averaging three days, before symptoms appear. Some people may be infected without symptoms but can spread the infection to others. Shigella bacteria exit the body through an infected person's stools or bowel movements. A person can still be contagious for up to two weeks after symptoms resolve.

The infection may be spread by direct contact. For example, if someone with contaminated hands touches someone else's hands, the bacteria may be transferred to the second person's hands. If the second person touches his mouth or food, the bacteria can easily be transferred into the second person's body. This type of spread is particularly common in daycare settings or areas where young children may play together.

People who provide assistance with elimination may also spread Shigella. If the caregiver's hands become contaminated and the caregiver fails to wash his or her hands with soap and water before providing care to the next person, the caregiver and next person(s) receiving hands-on care are at risk for developing the infection.

Shigella bacteria may also be spread through contaminated food. The food typically looks and smells normal. Some of the most common food sources include those that are raw and tend to be handled with hands, such as:

• salads
• sandwiches
• raw vegetables (particularly if harvested in a field containing sewage)

Contaminated water may also spread Shigella if a person drinks water from an untreated pool, pond or lake contaminated with the bacteria. The bacteria can also be spread via splash pads, untreated wading pools, or play fountains. If someone drinks, plays, or swims in untreated contaminated water, this can also cause the person to develop Shigellosis.

How to Prevent Shigella Infection - Photo by jdurham

How Can People Prevent the Spread of Shigella?

Although shigellosis is quite contagious, several preventive measures can help prevent its spread including:

• Proper hand washing with soap and water
• Proper food preparation and storage
• Proper disposal of diapers
• Proper cleaning of surfaces such as diaper changing areas
• Children who have diarrhea should not be in child care settings
• Avoid preparing food for others when experiencing diarrhea
• Avoid contaminated food and water
• Drink only treated or boiled water
• When traveling to developing countries, eat only cooked hot foods or fruits you peel for yourself

At this time, there is not a vaccine to help prevent development of Shigellosis.

Readers may also wish to read:

• Norovirus or Food Poisoning or Stomach Flu Causing Gastroenteritis?
• Katrena's Good Hygiene Scavenger Hunt
• How to Keep From Getting MRSA in the Gym: Staph Infection Prevention

See more of Katrena's articles at the Fit Tips 4 Life site map.

References:

• Centers for Disease Control and Prevention article Shigellosis accessed on 11/8/13.
• FoodSafety.net article Shigella accessed on 11/8/13.
• National Institutes of Health article Shigellosis accessed on 11/8/13.
• Nemours KidsHealth article Shigella Infection accessed on 11/8/13.

How to Cook a Turkey in the Oven – Want to Get it Right the First Time?

How to Thaw and Cook a Turkey - Quick and Simple Tips - Photo by Alvimann

You bought the big bird for big bucks and have committed to cooking the holiday main course. You want this holiday to be a memorable one but not one that the family discusses for years to come because the meat was pink and cold, leaving those who ate it with a foodborne illness. Alternatively, you don't want to cook the turkey for the perfect amount of time and then continue to overcook it for another two hours, leading to reminiscing stories of the turkey that no one could chew without chipping teeth.

When to Buy a Frozen Turkey

According to the CDC, a frozen turkey that stays frozen in the freezer can safely stay that way indefinitely. The USDA recommends cooking a frozen turkey within 12 months for optimum taste. If you are shopping for a turkey on the day of or day before the holiday, I would highly recommend going with a pre-cooked or fresh turkey or one prepared by the manufacturer to go straight from the freezer to the cooker.

Only two quick thawing methods are considered safe: cold water and the microwave. Trying to quickly thaw a turkey in cold water will demand quite a bit of your attention during holiday meal preparations and really dampen the holiday spirit for the one who is changing water and bathing this big bird every thirty minutes. Many turkeys will not easily fit into a microwave, and microwaves often tend to heat unevenly, which leaves lots of room for error using this method.

If you purchased a turkey too late, there is a bright side: you now have a frozen turkey in the freezer ready for the next big get-together. Once the turkey temperature is above 40 degrees Fahrenheit, you should commit to cooking it because one cannot safely re-freeze a turkey once it begins to thaw.

Purchasing two frozen whole turkey breasts rather than one frozen whole turkey can save a little thaw time if you have the room in the refrigerator and are a little short on time but have enough time to thaw a smaller piece of poultry.

Weight...It's Time to Thaw!

Thawing and cooking times depend on the size of the turkey and how they have been prepared by the manufacturer. In general, larger turkeys will require longer thaw and cook times while smaller turkeys will require less time for cooking and thawing.

Place the turkey in the refrigerator to thaw. Some refrigerated items near the turkey may tend to freeze, so adjust items inside accordingly. It is a good idea to place the turkey on a tray or in a pan while thawing in the refrigerator because liquid can ooze out of the packaging, making a big, unexpected holiday mess.

A tag typically accompanies a turkey that lists the net weight in pounds. If the tag has fallen off or you cannot find it, hold the turkey and weigh yourself. Then weigh yourself without holding the turkey and subtract the two numbers – the difference is the weight of the turkey.

A general rule of thumb is to allow a day of thaw time for every four pounds of turkey. For example, thaw a turkey breast that weighs eight pounds for two days; thaw a whole turkey that weighs 12 pounds for three days. Butterball provides a web page in which you can enter the turkey's weight to see how long to thaw in the refrigerator.

One Chance to Cook the Turkey Correctly

When determining a time to start cooking the turkey, add 20 minutes of cool down time after cooking. Trying to clean out and slice a turkey that was just removed from the oven is asking for trouble. You don't want to end up with a painful burn after working so hard to prepare this special meal!

When cooking a turkey in the oven, make sure that you:

• Completely thaw the turkey before placing in the oven
• Adjust racks to allow room for the turkey before pre-heating the oven
• Wear thick oven mitts or gloves without worn places or holes when handling the hot pan
• Set the oven temperature to at least 325 degrees F
• Place the turkey in a roasting pan 2 to 2 1/2 inches deep with the breast side up

To ensure that the meat will be safe to eat, the internal temperature of the meat must reach at least 165 degrees F – you can determine this with a food thermometer inserted deeply into the center of the thigh, wing, and breast.

The following are approximate cooking times based on weight in pounds; however, the safest way to ensure that the turkey is at a safe temperature is to use a food thermometer. Some turkeys have a button that pops out when it reaches a safe temperature, but it is a good idea to check the temperature to be absolutely sure. Hint: you can usually find this information on the packaging for the frozen turkey.

These approximate cooking times (in hours) are recommended by the USDA for roasting a turkey that does not have stuffing in it. Times are for cooking in a regular (not a convection) oven. I've also converted cooking times to minutes for those who have timers set by minutes.

Weight of Turkey	Approximate Roasting Time (325°F) in hours	Approximate Roasting Time (325°F) in minutes
4 to 6 pounds	1 1/2 to 2 1/4 hours	Or 90 to 135 minutes
6 to 8 pounds	2 1/4 to 3 1/4 hours	Or 135 to 195 minutes
8 to 12 pounds	2 3/4 to 3 hours	Or 165 to 180 minutes
12 to 14 pounds	3 to 3 3/4 hours	Or 180 to 225 minutes
14 to 18 pounds	3 3/4 to 4 1/4 hours	Or 225 to 255 minutes
18 to 20 pounds	4 1/4 to 4 1/2 hours	Or 255 to 270 minutes
20 to 24 pounds	4 1/2 to 5 hours	Or 270 to 300 minutes

If you have the weight in kg, here is how to convert kilograms to pounds.

Times are shorter for cooking a turkey in a convection oven or if using a baking bag.

Once you begin cooking the turkey, ensure that it is completely and safely cooked before serving. Some people like to add about a half cup of water to the bottom of the roasting pan. If you are looking for a pretty golden brown skin, place aluminum foil loosely over the top for the first hour or hour and a half or cook the turkey and watch for the desired color and then cover loosely with aluminum foil. Ensure that the aluminum foil is not too close to the heating elements.

Readers may also wish to read:

• How to Save Money on a Gluten Free Diet
• Shopping Malls: Shop and Maybe Drop a Few Calories!
• Fall Allergies – How to Fight Back When Autumn Wants to Take You Down

Find more of Katrena's articles at the Fit Tips 4 Life site map.

References

• Center for Disease Control and Prevention article It's Turkey Time: Safely Prepare Your Holiday Meal accessed on 11/4/2013.
• Huffington Post article How Long to Cook a Turkey Per Pound accessed on 11/4/2013.
• United States Department of Agriculture article Turkey From Farm to Table accessed on 11/4/2013.

Frightfully Fun Exercise Music Playlist for October

Exercise Playlist for Halloween - Photo by Pennywise

October is a great time to exercise where I live. The trees turn into a crazy quilt of colors across the rolling landscape while the weather cools. This area also hosts a big allergy season in October. Many people find that exercising outside may increase those all too familiar symptoms that keep them up at night and make breathing challenging by day.

Working out inside might not be as pleasing to the eye, but having fun musical playlists can be pleasing to the ear, mix it up, and provide that extra boost of energy to work out at full throttle. This playlist is best suited for adults; however, some of the songs can work well for kids' exercise also. Many are predictable, but the list has some unexpected twists and turns that might have you howling by the end of the workout. Some artists that paved the way for these songs to become famous are included in parentheses.

• Magic Carpet Ride (Steppenwolf)
• Cat Scratch Fever (Ted Nugent)
• Devil With a Blue Dress (Mitch Ryder)
• Werewolves of London (Warren Zevon)
• Ghostbusters (Ray Parker, Jr.)
• Thriller (Michael Jackson)
• Wooly Bully (Sam the Sham & the Pharaohs)
• Purple People Eater (Sheb Wooley)
• Witch Doctor (David Seville)
• Frankenstein (Edgar Winter Group)
• Axel F (Harold Faltermeyer)
• Monster Mash (Bobby "Boris" Pickett)
• Bad Moon Rising (Creedence Clearwater)
• Paint It Black (Rolling Stones)
• Don't Fear the Reaper (Blue Oyster Cult)
• (Ghost) Riders in the Sky (The Outlaws)

Additional Articles:

• How to Stay in Shape When the Weather Gets Colder
• Fall Allergies: How to Fight Back When Autumn Wants to Take You Down
• Great Exercise Playlist – Old and New Songs for a Fun Workout

Want more fitness tips, money-saving ideas, and playlists? Visit Katrena's Fit Tips 4 Life site map.

Cemetery Strolling – Free Fitness Opportunity

Walking in a Cemetery Can Benefit Mind and Body - Photo by Obra19

Walking through a graveyard might sound a bit odd to some and perhaps morbid to others, but a cemetery is one of my favorite places to walk outside. Walking offers a nice variety of physical benefits, and many people prefer to walk outside. However, finding a safe place to take a stroll for free can be quite challenging in many areas.

Walking in a Graveyard for Exercise - Photo by Nitot

Always check with one's healthcare provider before beginning or changing any exercise routine and ensure that weather conditions allow for a safe walking environment. Wear comfortable clothing appropriate for weather conditions and supportive walking shoes. Consider carrying a water bottle and cell phone while walking.

Free Places to Walk Outside - Photo by sailko

Many towns and cities have one or more cemeteries, and most cemeteries are open to the public during daylight hours. Traffic in a cemetery is often minimal unless a graveside service is being held. Owners of cemeteries often keep the grounds and roadways well-maintained. The walking surface may be smoother than some uneven sidewalks in town.

Peaceful Type of Exercise - Photo by Joeb

You might have the opportunity to make a few new friends if you visit a cemetery on a consistent basis. Some family members may visit grave sites often. Memorial services may be offered at the cemetery on a regular basis, and you might make note of these opportunities as you walk.

Cemetery Walking Can Connect Generations - Photo by Wernervc

If you choose to walk in a cemetery where one's own loved ones have been laid to rest, this can be a regular opportunity to pay one's respect to those buried there. I often feel a sense of peace as I glance at tombstones while I walk. For me, it serves as a sort of connection with generations of the past and provides an opportunity for me to contemplate my short-term and long-term priorities.

Walking Through Cemetery to Honor Those Who Died - Photo by Mick Lobb

A cemetery may provide peaceful tranquility as you can enjoy the various sounds of birds and local wildlife. Winding roads through a cemetery might also provide a welcome change of scenery from the humdrum oval on a track.

Readers may also wish to read:

• Walking – a Simple, Effective, Inexpensive Exercise
• Walking for Exercise? Printable Bible Verses for Counting Laps
• Exercise May Improve Cholesterol Ratio and Lower Triglycerides

Visit the Fit Tips 4 Life site map for additional health and fitness related articles by Katrena.

Great Exercise Playlist – Music to Inspire the Survivor in You

Songs to Help Pick You Up - Photo by Camdiluv

Feeling a little down? This playlist combines a variety of beats per minute and older with contemporary styles that are likely to get you moving to the music. Who knows? You might even be smiling by the time you finish working out to these uplifting survivor songs!

I've listed the songs and beside them the artists or groups that lifted these songs into the limelight.

• Good Morning (Mandisa)
• Rhythm Nation (Janet Jackson)
• Stronger (What Doesn't Kill You) (Kelly Clarkson)
• Hit Me With Your Best Shot (Pat Benatar)
• We Are Family (Sister Sledge)
• Don't Bring Me Down (Electric Light Orchestra)
• What Makes You Beautiful (One Direction)
• Overcomer (Mandisa)
• Ain't No Mountain High Enough (Supremes)
• Respect (Aretha Franklin)
• Voice of Truth (Casting Crowns)
• Wind Beneath My Wings (Bette Midler)

Readers may also be interested in reading:

• A Healthier Lifestyle One Day at a Time: A Positive Attitude
• Great Exercise Playlist: Old and New Songs for a Fun Workout
• Words of Encouragement for People who Struggle with Weight

Before starting or changing any workout routine, check with your healthcare provider regarding your own unique needs for exercise.

Find additional playlists, exercise tips, fitness articles and more at Katrena's Fit Tips 4 Life site map.

Walking for Exercise? Printable Bible Verses for Counting Laps

Walking Cards for Counting Laps - Photo by George Hatton

Walking is one of the simplest and most sustainable types of exercise around. With very few necessary supplies like a comfortable pair of walking shoes, clothes appropriate for the weather, and some water, walking can be quite economical as well. Make sure to check with your healthcare provider before starting or changing any fitness program to ensure that it is appropriate for your individual needs.

Those who walk on a treadmill can see exactly how far they have walked; however, people walking on a track can easily lose track of how many laps they have walked. I tend to start on the inside or outside lane and move in or out a lane each time to help me keep count, but I also enjoy doing a little multitasking to keep the brain cells exercising with those body muscles.

Lap counting cards are very simple to use, and those with messages may help decrease boredom as well. These lap counting cards include twelve KJV Bible verses. If you are using one card/lap, that equals three miles on a standard-sized track in which four laps make up one mile. Many non-standard sized tracks will post the number of laps that equal a mile somewhere near a starting lane.

Directions

1. Click on the images below to enlarge. If you need to enlarge further, you may wish to copy and paste into Paint and enlarge from that program or you may post a comment below and I'll try to put them directly into the article with a larger font.
2. Print the cards using File-Print.
3. Cut out the cards – you may wish to laminate them if you plan to use them long-term.
4. Punch a hole in each card.
5. Keep the cards together with a key chain, twist tie, or other connecting device.
6. Read the first card and begin walking – you may wish to try to memorize these but be careful to watch where you are stepping and avoid reading while walking.
7. Switch cards each time pass where you began walking.

Readers may also wish to read:

• Walking – a Simple, Effective, Inexpensive Exercise
• How to Get Motivated to Exercise: Internal and External Personality Types
• Fall Prevention and Exercise

Lap Counting Cards with Bible Verses

How to Keep Count of Laps When Walking

Fun and Different Ways to Learn Bible Verses

I hope you enjoy these walking cards and visit the Fit Tips 4 Life site map for more resources, informative articles, and additional information related to health and fitness for all ages.