Things to Remember on the River Trip of Life—
Waltenberg to Diamond Creek

This is the second half of a collection of health tips from the Whale Foundation. Let’s go down now from Waltenberg to Diamond Creek. Hopefully these bits of advice will prove helpful.
As we get older we have to work harder to be healthy-and that usually means two things-better diet and exercise.
Exercise gives you more energy.
Exercise helps you sleep better.
Run or hike different routes.
Don’t run through pain from injury
Obesity prematurely ages your weight-bearing joints.
Increased physical activity helps in many ways; blood pressure, weight, heart, bones, blood sugar and risk of falls.
Drink lots of water.
Be your own dietician.
Don’t drive after drinking.
Extra calcium and vitamin D for women over forty.
Yogurt.
Be careful of tequila.
Saturated fats from butter, margarine, fatty meats, high fat dairy products and fast foods are not beneficial.
Omega 3 fats from salmon, mackerel, tuna, canola and flaxseed are beneficial.
Too much alcohol increases the risk of breast cancer and osteoporosis as well as liver disease.
Don’t chew tobacco.
Avoid anabolic steroids.
Be wary of creatin supplements.
Use antibiotics wisely.
Eye exams periodically after age fifty.
Ask your doctor about daily low dose Aspirin over age fifty.
Have your blood pressure checked if you’re 35 or older or have a family history of it.
Have a pelvic exam and Pap smear periodically.
Bone density test after menopause.
Have blood lipids checked by age 35.
Have a prostrate specific antigen blood test at age fifty and after.
If you take Ibuprofen or other anti-inflammatory drugs in large doses over a long period have a blood test to monitor your liver and kidney functions.
Have someone to share feeling with.
Don’t obsess over things you can’t change.
If you feel isolate, depressed or unable to cope, tell someone.
Remember Whale Foundation’s help line: toll free 866-773-0773.
If you’re stopping an anti-depressant such as Prozac or the like, taper down over two weeks or more.
Avoid bar fights.
Stay out of jail.
If you’re in jail, get a corner bunk.
Learn cpr and other levels of emergency medical care.
Wear layer is cold layer.
Be careful on ice.
Don’t shovel heavy snow in cold weather.
Be leery of motel jacuzzis.
Avoid cat litter exposure if pregnant.
Avoid deodorant vaginal sprays.
Cut toenails straight across.
Cut toenails before long downhill hike or run.
Don’t go in a sauna if dehydrated after strenuous exercise.
Don’t use decongestants or drying agents for sinus infections in our dry climate.
Blow your nose in the shower to clear your sinuses.
Sleep is good.
Try to make your sleep schedule consistent.
Use bedroom only for sleep and sex.
Ski under control—sort of.
Don’t set bindings too tight.
Don’t take golf too seriously.

Avoid exposed open areas during a lightning storm.
If you can’t, hike with someone taller than you.
Get in a low hollow place during lightning.
Avoid real heavy weight lifting.
Lighter repetitive lifting is better.
Don’t do sit-ups with legs out straight.
Never sit more than two hours-in car, plane or raft.
Wear ear protection when shooting.
Be careful with real loud noise.
Country music is good.
Make sure your ergonomic set-up is good at your computer.

Don’t pass over a solid yellow line.
Don’t dive into unknown water.
Be cautious around dogs you don’t know.
Don’t put your body in the middle of a dogfight.
Don’t run or hike in the woods during hunting season.
Oil in the ear canal if a live bug is driving you crazy.
Watch for black widow spiders in woodpiles or basements.
Read the fine print and learn how to utilize your health insurance.
Have the courage-and determination-to change.
You’re never too old to change habits or try to be healthier.
Seek diverse friendships.
Guts feelings are usually worth listening to.
Make sure the cure isn’t worse than the disease.
“Do unto others as you’d have done unto you”.
Pick your battles,
Listen to your body,
Accomplish something every day,
Exercise for your needs,
Remember rest, ice, compression and elevation for acute sprains or strains,
Leg cramps when hiking or running can result from lack of conditioning, dehydration or electrolyte problems,
Ice sore joints after exercise,
Use arch supports or shoes with a good arch if you have foot pain,
Wiggle feet up and down on arising to stretch Achilles’ tendons,
Walking is excellent-especially at a brisk pace,
Exercise with a good friend-human or canine,
Exercise at least thirty minutes at least four times a week.
Good posture habits.
Yoga.
Massage.
Glucosamine/chondroitin can help degenerative arthritis.
Don’t rely on water alone in extreme heat; electrolytes help.
Don’t forget the ultraviolet exposure to your eyes and skin on water or snow.
Apply sunscreen twenty minutes before exposure.
Keep an eye on your skin for changes.
Moderate aerobic exercise can lower blood pressure and elevate hdl (good) cholesterol levels.
Minimize greasy foods.
If you’re a vegetarian, be a conscientious one—make sure you’re getting enough protein, iron, vitamin sources, etc.
Wash fresh fruits and vegetables.
Use vegetable oils for cooking.
Cook with a pal.
Visualize positive outcomes.
Do good deeds when you can; you’ll benefit from it.
Share feelings, that means you, guys.
Moderation in all things—except moderation.
Healthy is more fun than unhealthy.
That’s it; better make the pull-in for Diamond.
Walt Taylor, m.d.