This Week's Healthy SC Challenge Tips

The Healthy SC Challenge is the Sanford family's effort to get all South Carolinians to do just a little more to live a healthier lifestyle. The tips are designed to encourage individuals and communities to live healthier lifestyles in three categories - nutrition, exercise and help to quit smoking.

Nutrition
Developed by cancer researchers from Johns Hopkins and now available in the produce aisle of most standard grocers, brocco sprouts are exploding with health-boosting goodness. They contain 20 times more of nature's anti-cancer wonder chemical, sulforaphane, than mature broccoli in addition to a nice dose of fiber, vitamin C and folate. A new study out just last week reported that sulforaphane also decreases respiratory inflammation by stimulating our innate antioxidant enzyme systems (Clinical Immunology, Mar 09). Throw them into your salads or add to your sandwiches. Look for the "Brassica" brand for best results.
-Dr. Ann Kulze, Nationally recognized nutrition and wellness expert

Physical Activity
Changes in muscle mass and strength are directly related to changes in balance, and become most obvious in middle age. Most stumbles or falls result in a twisted or sprained ankle. Ankle injuries can take up 6 weeks to heal. So a preventative approach to injury is well worth a few minutes of your day! Try these strengthening exercises while at your desk or at the kitchen table.

1. Standing toe rises- can you balance with finger tips lightly on the table or desk for 5, 10,or 20 seconds? Try 20 -30 standing toe rise repetitions, and then progress to balancing for short periods.

2. Ankle circles- rotate your ankles in both directions, 10-15 circular motions with knees fully extended.

3. Ankle pumps-with knees fully extended, slowly point your toes as far as possible and then flex the foot toward you far as possible, feeling a good stretch at each end point.

These exercises will start you on the way to better calf and foot strength. Completion of these exercise with your legs fully extended when sitting will also start some thigh/quadriceps strengthening. Remember, to gain muscle strength and stay fit requires only doing more than at present. No matter how small the increase, more exercise, means a more fit you!
-Pam deMent, RPT, MAS- Lexington Medical Center-Lexington, SC

Tobacco
What's a good way to help a cigarette smoker quit? The first move has to come from the smoker. People who really want to quit smoking stand a better chance of sticking to their decision. Letting a person know you care and that you are "there for them" can be a big help. Ask a smoker, "How can I help?" If the person can't come up with ideas right away, wait until you get some clues. Most smokers would like to be free of cigarettes.
-American Lung Association