American Medical Association Family Medical Guide - American Medical Association [29]
Experts predict that a radiological attack caused by a radioactive leak or a dirty bomb is far more likely than a nuclear explosion. The radioactive materials used in those types of attacks may be stolen from medical, industrial, or research facilities and are much easier to obtain than the weapons-grade uranium or plutonium required for a nuclear bomb.
If you are in a radiological attack:
• In case of a nuclear explosion, do not look at the flash—it could blind you.
• Try to get to a designated shelter.
• If advised by authorities to stay indoors, try to take cover below ground.
• Stay sheltered until local authorities say it is safe to go outdoors.
• If you are outdoors and can’t take cover, try to minimize exposure to the radiation by moving as far away from the explosion as possible as quickly as possible.
After exposure to a radiological substance:
• Remove irradiated clothing, wash the skin, and take other steps to decontaminate.
• Get medical treatment as soon as possible.
• If your doctor recommends it, take a potassium iodide tablet to help protect your thyroid gland (the part of your body that is most susceptible to damage from radiation).
• Have regular medical checkups at least once a year to screen for cancer; exposure to radiation increases the risk of cancer.
PART TWO
Your Healthy Body
Never before have we had such power to control our health. In generations past, the health benefits of regular exercise and the dangers of harmful habits such as smoking were largely unknown. Little was known about the importance of vitamins, antioxidants, fiber, or other nutrients, or the adverse effects of eating too much saturated fat. Today a wealth of information has enabled us to choose health-promoting lifestyle habits that can help us stay fit and live longer.
In this part, you will learn the basics of nutrition and how a healthful diet can help you to lower your risk of heart disease—the No. 1 killer of both men and women in the United States—as well as many of the other common chronic diseases, including type 2 diabetes and some cancers. The critical link between exercise and health, and how to use physical activity to maintain a sensible weight, are also explored. This part also describes ways to reduce stress and avoid harmful behaviors such as smoking and abusing alcohol or other drugs. Information on safety and preventing violence can help you protect your family both at home and when you’re away. Other helpful topics discussed here include preventive health care and alternative medicine.
1
Diet and Health
An unhealthy diet is a major factor contributing to the epidemics of obesity, high blood pressure, heart disease, stroke, type 2 diabetes, and some types of cancer. However, diet is one of the most controllable risk factors. You can reduce your risk of developing many chronic diseases by choosing nutritious foods more often and limiting your intake of calories, fat, salt, and sugar. A healthy diet also can help you keep your weight down and your energy levels up. But what constitutes a healthy diet? Nutrition experts agree that you can reduce your risk of many diseases by consuming a diet that contains plenty of fiber-rich vegetables and fruits, an abundance of whole grains, and low-fat sources of dairy, animal, and vegetable protein. This chapter teaches you the basics of good nutrition, explains how nutritional needs change as you get older, and shows you how to improve your diet to prevent disease.
Eating for Good Health
How do you choose nutritious foods to help your family maintain good health? Most doctors agree that the Dietary Guidelines for Americans (see page 37) offer good general guidelines for healthy people. You can tailor