Summer Viruses P O I N T S O F Although Winter Viruses Get Ing to the CDC

T E X A S A & M UNIVERSITY - Healthy TAMUT TEXARKANA VOLUME 1, ISSUE 3 J U L Y 2 0 1 5

S P E C I A L Summer Viruses P O I N T S O F Although winter viruses get ing to the CDC. This large group One particular virus strain, en- INTEREST: more attention, summer viruses of viruses can infect tissues in terovirus D68, is known for

 Benefits of adding are nothing to sneeze at. We your nose, throat, eyes, digestive causing more severe respiratory strength training want to share these tips for tract or other parts of your body. symptoms, such as wheezing and to your workout avoiding sickness over the sum- Many people who are infected trouble breathing. Children with routine. mer. Unfortunately, viruses have no symptoms at all. Others asthma have an increased risk of  Salt intake and don’t take a summer break. Be have only a mild, cold-like illness. developing such symptoms. how to reduce it. on the alert for these two sum- Some summer colds can take up

 A glimpse into mertime troublemakers. to 10 days to fully exit the body. Nothing to Sneeze at what depression Enteroviruses - The leading Parainfluenza is another viral is. cause of summer colds, which Symptoms may include: infection to watch out for. Alt- sometimes cause nastier symp- · Runny nose hough anyone can catch parain- toms than the winter variety · Sneezing fluenza, it occurs most often in Parainfluenza - A respiratory bug · Coughing babies and young children. that is especially hard of on very · Fever Symptoms may include fever, young children, and leads to · Body and muscle aches runny nose and coughing. In more than 250,000 U.S. emer- Enteroviruses can also cause pink some cases, parainfluenza leads gency room visits per year. eye or hand, foot and mouth dis- to more severe respiratory

I N S I D E ease (a common illness in babies problems, such as croup, bron- THIS ISSUE: Summer Colds and children that leads to fever, chitis or pneumonia. It’s the sec- Summer colds are more fre- mouth blisters and skin rash). ond-leading cause of hospitaliza- 7 Reasons to Add 2 quent than you might think, and tion for a respiratory illness in Strength Train- ing it’s not just allergy symptoms. the very young. Enteroviruses cause 10 million Around Texarka- 2 na: Pinkerton to 15 million infections in the Source: Centers for Disease Center United States each year, accord- Control and Prevention Summer viruses are nothing to Shake the Salt! 3 sneeze at!

Shrimp, Avoca- 3 Summer Cold or Allergies? do, and Grape- If you have had a runny nose in common, but how do you tell clear and colorless to cloudy or fruit Salad the middle of summer, you have them apart and what can you do discolored mucus is more likely Depression: 4 probably wondered if it is a cold about it? an indication of a cold. Signs, Symp- —a viral upper respiratory in- Post-nasal drip, scratchy throat, These infections, caused by vari- toms, Causes fection—or seasonal allergies. headache, and congestion are ous viruses such as rhinovirus It's complicated because allergies common symptoms of both colds and coronavirus, typically last and colds cause similar symp- and allergies. Fever with or with- three to 14 days and go away toms. Both can trigger attacks out body and muscle aches often without any specific treatment. for persons with asthma, and a happens with a cold, but never Untreated allergy symptoms last cold can make allergies more with allergies. as long as you are exposed to difficult or vice versa. Although an increase in mucus pollens, dust, or other things to Differences in Symptoms production can be a sign of either which you are allergic. Both colds and allergies are allergies or a cold, a change from Source: Group Health 7 Reasons to Add Strength Training P A G E 2 Strength Training: The Benefits cles by contracting them against a to burn calories after strength train- Yes, strength training will add defi- resisting force. ing, a process called "physiologic nition to your muscles and give men 4. Strength training helps you de- homework." and women alike more fit and velop better body mechanics. Strength Training: Getting Started toned bodies. But working out with Strength training has benefits that "Please don't limit yourself to think- weights does so much more: go well beyond the appearance of ing that lifting weights, expensive 1. Strength training helps keep the nicely toned muscles. machines, or gym membership is weight off for good. 5. Strength training plays a role in the only way to do strength train- Not only does strength training aid disease prevention. ing,” says Tuttle. “Pushups, jump in shedding pounds, it helps main- Studies have documented the squats, lunges, and mountain climb- tain weight loss, too. many wellness benefits of strength ing are all examples of exercises 2. Strength training protects bone training. that provide strength training." health and muscle mass. 6. Strength training boosts energy If you have any health issues, ask After puberty, whether you are a levels and improves your mood. your doctor what type of strength man or a woman, you begin to lose training is best to meet your needs Get started now Strength training will elevate your about 1 percent of your bone and and abilities. You can also work with with a complete level of endorphins, which will muscle strength every year. a fitness expert to design a strength workout program make you feel great. 3. Strength training makes you -training program that will be safe that includes 7. Strength training translates to stronger and fitter. more calories burned. and effective for you. strength training. Strength training is also called re- You burn calories during strength sistance training because it involves training, and your body continues Source: Everydayhealth.com strengthening and toning your mus- Strong Ways to Build Good Health If you want good health, a long life, 9,000 men ages 20 to 80. After near- activates the shoulders, arm ex- and to feel your best well into old ly 19 years, the men still living were tenders, and chest. Muscle is all age, the most important thing you those with the most muscular  The deadlift centers on the ham- protein, and it’s can do is strength training, said Dr. strength. strings, buttocks, lumbar exten- Brett Osborn, author of Get Serious, Strength training has health benefits sors, and quadriceps. nothing but good A Neurosurgeon’s Guide to Optimal for everyone, no matter their size.  The bench press mostly targets for you. “ Dr. Health and Fitness. He recommends this back-to-basics the chest, shoulders, and triceps. “Our ability to fight off disease re- routine as the pillar of a solid train-  The pull-up/chin-up stresses up- Osborn said sides in our muscles,” Dr. Osborn ing regimen (trainers at your gym per body musculature into the said. “The greatest thing you can do can show you how to do these exer- body. for your body is to build muscle.” cises): Source: Deer Oaks He cites a large, long-term study in  The squat is a full-body exercise. the British Medical Journal of nearly  The overhead press primarily Around Texarkana: Pinkerton Fitness Center The Pink- Pinkerton Fitness Center Facility Includes: cles, Treadmills, Stairmasters erton Fit- The Pinkerton Health and Rec- Olympic Indoor Pool Hours change depending on the ness Cen- reation Complex is one of the Eight Lighted Tennis Courts semester, so check the website ter is free finest campus recreational facil- Dressing Rooms/Showers/ for hours. to Texas ities in Texas. It offers the op- Lockers/Saunas https:// A&M- portunity to participate in many Four Racquetball Courts www.texarkanacollege.edu/ Texarkana indoor and outdoor recreation Classroom campus-life/fitness/ employees activities. The 28,000 square Full Cam II Weight Facility The Pinkerton Fitness Center is foot athletic facility, combined 1/2 Mile jogging track free to Texas A&M-Texarkana with the 30,000 square foot Exercise/Aerobics/Dance Studio employees and their spouses. Aquatic Center, makes this com- Multi-Use Gym Area: Basket- Just provide your staff/faculty plex a participant’s delight. ball/Volleyball/Badminton/ ID card when signing in. Tennis Fitness Room: Stationary Bicy- HEALTHY TAMUT

VOLUME 1, ISSUE 3 Shake the Salt! P A G E 3 blood pressure can drop in a matter of spoon serving of peanut butter can have weeks. 40 mg to 250 mg of sodium. Organic All this ex- To reduce your sandwich’s damage: versions tend to have less. Try reduced tra salt can Mind your meats. Just six thin slices of sodium or unsalted peanut butters for add up! cold cuts or cured meats can provide as less salt and better flavor, higher sodium much as half of your daily sodium needs. peanut butters tend to mask the peanut Check nutrition labels for lower-sodium flavor. Nearly half of American adults eat sand- versions. More Ways to Shake the Salt wiches on any given day. These meals Back off on bread. Whether white, wheat Other healthy lunch tips include: account for approximately one-fifth of or pumpernickel, bread and rolls also Add veggies. They help decrease your our sodium intake, according to a recent count as a major source of salt. One slice blood pressure by providing potassium study. All this extra salt can add up to can contain anywhere from 80 to 230 mg and other nutrients. high blood pressure, heart disease and of sodium — so opt for low-sodium or Go halfsies. Eat a half sandwich with a strokes. no-salt-added versions. side salad. Use low-sodium dressing or Build a Smarter Sandwich Cut out condiments. Use only a small plain oil and vinegar. Most Americans have far more than the amount of barbecue sauce, mustard, Check nutrition facts. Most chain restau- 2,300 daily mg of sodium recommended ketchup, horseradish or pickles. Instead, rants offer them. If your lunch spot for healthy adults (those with high blood flavor your food with garlic, herbs, and doesn’t, ask them to provide details – pressure or heart problems should stick spices. and lower-sodium offerings. to 1,500 mg). Cut back on salt and your Peek at your peanut butter. A two table- Sources: Prevention.com; Eatright.org Shrimp, Avocado, and Grapefruit Salad

Ingredients:  1 grapefruit  2 1/2 tablespoons olive  2 tablespoons chopped Yield: Serves 4 oil, divided fresh tarragon Price: $2.48 per serving  12 ounces peeled and  2 teaspoons brown sugar deveined medium shrimp  1 teaspoon chopped shal-  1/2 teaspoon salt, divid- lots ed  6 cups chopped romaine  1/4 teaspoon freshly lettuce ground black pepper, di-  1 peeled avocado, cut vided into 12 wedges

1. Heat a large skillet over medium-high stirring well with a whisk. Add lettuce; toss. heat. Add 1 1/2 teaspoons oil to pan; Arrange two cups lettuce mixture on each swirl to coat. Sprinkle shrimp with 1/4 of four plates. Top each serving with three teaspoon salt and 1/8 teaspoon pepper. Add shrimp to pan; cook three minutes avocado wedges; divide shrimp and grape- or until shrimp are done, stirring fre- fruit sections evenly among servings. quently. Remove from pan; keep warm. Nutritional Information 2. Peel and section grapefruit over a bowl, Amount per serving: Calories 291, Fat reserving three tablespoons juice. Com- 17.7 g, Sat. fat 2.6 g, Mono. fat 11.3 g, Poly. fat 2.5 g, Protein 19.9 g, Carbohydrate 15.5 bine grapefruit juice, remaining two table- g, Fiber 6 g, Cholesterol 129 mg, Iron 3.4 spoons oil, remaining 1/4 teaspoon salt, mg, Sodium 433 mg, Calcium 96 mg remaining 1/8 teaspoon pepper, tarragon, brown sugar, and shallots in a large bowl, Source: myrecipe.com

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Healthy You. Better You. Depression: Signs, Symptoms, and Causes

Everyone occasionally feels blue or sad, but these What illnesses often coexist with de- together. feelings are usually short lived and pass within a pression? Depression also may occur with other serious medi- couple of days. When you have depression, it inter- Other illnesses may come on before depression, cause cal illnesses such as heart disease, stroke, cancer, feres with daily life and causes pain for both you it, or be a consequence of it, but depression and human immunodeficiency virus (HIV), acquired im- and those who care about you. Depression is a other illnesses interact differently in different people. munodeficiency syndrome (AIDS), diabetes, and common but serious illness. In any case, co-occurring illnesses need to be diag- Parkinson's disease. People who have depression nosed and treated. along with another medical illnesses tend to have What are the signs and symptoms of Anxiety disorders, such as post-traumatic stress disor- more severe symptoms of both depression and the depression? der (PTSD), obsessive-compulsive disorder, panic disor- medical illness, more difficulty adapting to their People with depressive illnesses do not all experience der, social phobia, and generalized anxiety disorder, medical condition, and more medical costs than the same symptoms. The severity, frequency, and often accompany depression. PTSD can occur after a those who do not have co-existing depression. duration of symptoms vary depending on the indi- person experiences a terrifying event or ordeal, such Treating the depression can also help improve the vidual and his or her particular illness. as a violent assault, a natural disaster, an accident, outcome of treating the co-occurring illness. Signs and Symptoms terrorism, or military combat. People experiencing Persistent sad, anxious, or empty feelings PTSD are especially prone to having coexisting depres- What causes depression? The most likely cause of depression is a combina- Feelings of hopelessness or pessimism sion. In a National Institute of Mental Health (NIMH) funded tion of genetic, biological, environmental, and psy- Feelings of guilt, worthlessness, or helplessness study, researchers found that more than 40 percent of chological factors. Depressive illnesses are disorders Irritability or restlessness people with PTSD also had depression four months of the brain. Longstanding theories about depression Loss of interest in activities or hobbies once pleas- after the traumatic event. Alcohol and other substance suggest that important neurotransmitters (chemicals urable, including sex abuse or dependence may also coexist with depression. that brain cells use to communicate) are out of Fatigue and decreased energy Mood disorders and substance abuse commonly occur balance in depression. Some types of depression tend to run in families. Difficulty concentrating, remembering details, and However, depression can occur in people without making decisions family histories of depression too. Scientists are Insomnia, early morning wakefulness, or excessive studying certain genes that may make some people sleeping more prone to depression. Some genetics research Overeating or appetite loss indicates that risk for depression results from the Thoughts of suicide or suicide attempts influence of several genes acting together with Aches, pains, headaches, cramps, or digestive prob- environmental or other factors. lems that do not ease even with treatment Depression is a common but seri- Source: Deer Oaks ous illness.