Ditch Dehydration

When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. These are signs of dehydration. Even mild dehydration can affect you physically and mentally.
If left untreated, dehydration can be serious, even deadly. It is better to take steps to prevent dehydration.
Be sure to drink plenty of water. Experts recommend that athletes drink before and after exercise as well as every 15 to 20 minutes during exercise. Don't wait until you feel thirsty. Thirst is a sign that your body has needed liquids for a while. But don't force yourself to drink more fluids than you may need either. It's hard to run when there's a lot of water sloshing around in your stomach!
If you like the taste of sports drinks better than regular water, then it's OK to drink them. But it's important to know that a sports drink is really no better for you than water unless you are exercising for more than 60 to 90 minutes or in really hot weather. The additional carbohydrates and electrolytes may improve performance in these conditions. But remember that sports drinks have a lot of sugar and added calories. Chances are water will be your best choice.
Avoid drinking carbonated drinks or juice. These could give you a stomach ache while you're playing.
Caffeine is a diuretic, meaning it causes you to urinate (pee) more. It's not clear whether this causes dehydration or not. But to be safe, it's wise to stay away from too much caffeine if you'll be exercising in hot weather.
Most of all, watch for signs of dehydration. And get treatment if you have any of these symptoms:

• Cramps in the legs or abdomen (stomach or sides).
• Cool, pale, moist or ashen skin.
• Dilated pupils.
• Nausea and/or vomiting.

Source: KidsHealth/The Nemours Foundation

Keep Sports Pressure and Competition in Check

Most people play a sport for the thrill of having fun with others who share the same interest. But it's not always fun and games. There can be a ton of pressure in high school sports. A lot of the time it comes from the feeling that a parent or coach expects you to always win. But sometimes it comes from inside, too: Some players are just really hard on themselves.

What happens when the pressure gets to be too much? Stress.

The events that provoke stress are called stressors, and they cover a whole range of situations — everything from outright danger to stepping up to take the foul shot that could win the game. Sometimes, intense competition can lead to too much stress. This can be harmful to your health.
When the demands of competition start to get to you, try these relaxation techniques:

1. deep breathing: Find a quiet place to sit down. Breathe in slowly through your nose, drawing air deep into your lungs. Hold your breath for about 5 seconds, then release it slowly. Repeat the exercise five times.
2. muscle relaxation: Contract (flex) a group of muscles tightly. Keep them tensed for about 5 seconds, then release. Repeat the exercise five times, selecting different muscle groups.
3. visualization: Close your eyes and picture a peaceful place or an event from your past. Recall the beautiful sights and the happy sounds. Imagine stress flowing away from your body. You can also visualize success. People who advise competitive players often recommend that they imagine themselves completing a pass, making a shot, or scoring a goal over and over. Then on game day, you can recall your stored images to help calm nerves and boost self-confidence.
4. mindfulness: Watch out for negative thoughts. Whether you're preparing for a competition or coping with a defeat, repeat to yourself: "I learn from my mistakes!" "I'm in control of my feelings!" "I can make this goal!"

Don’t be afraid to ask for help if you need it. Talk to your coach or a parent if you are having a hard time getting control of your stress. You might need to get help from a health care professional. Most mental health services are covered by TennCare. Remember, you can call us to be sure the doctor you want to visit is in the network. Just call: 1-800-468-9698 if you are a BlueCare member; 1-800-263-5479 if you are  a TennCareSelect member.

Source: KidsHealth/The Nemours Fo

Take Care of Your Teeth While Playing Sports

“The ball bounced up and hit my teeth,” remembered baseball player, Ken Weathers.  His teeth were saved, but he could have avoided this by wearing a mouth guard to protect his teeth.   The American Dental Association (ADA) reports that more than 5 million teeth are knocked out each year.   Many of these injuries happen during sports activities.1

Do you wear elbow pads, shin guards and helmets to protect yourself when playing sports?  Then don’t take your teeth for granted and forget they also need protection while playing sports.  The ADA says that mouth guards prevent 200,000 dental injuries each year in high school and college football alone.

A mouth protector, or mouth guard, is made of soft plastic.  It is made to fit in the mouth and is shaped to the upper teeth.  It can protect your teeth while playing sports.

Mouth protectors can also protect your lips, cheeks, and tongue.  And, they can help protect you from head and neck injuries such as concussions and jaw fractures.

Mouth guards aren’t just for sports like football and boxing!  If you participate in acrobatics, gymnastics, martial arts, skate boarding, skiing or surfing you need to wear a mouth guard to protect your teeth.

Talk with your Dentist about mouth guards to see what they recommend to protect your teeth.

If you need help finding a dentist & have TennCareSM  Call DentaQuest Customer Service at 1-888-233-5935. Or visit our Web site www.DentaQuest.com

1 ADA Council on Access, Prevention and Interprofessional Relations; ADA Council on Scientific Affairs. Using mouthguards to reduce the incidence and severity of sports-related oral injuries. JADA 2006; 137(12): 1712-1720.

Smokeless Tobacco Is No Better Than Smoking

Some people think that smokeless tobacco (tobacco that you chew and spit) is safe because you don’t smoke it. The truth is, using snuff or chewing tobacco (sometimes called “dipping” or “chewing”) causes side effects that are every bit as dangerous (and disgusting) as smoking cigarettes. Almost everyone who dips will have these unpleasant side effects:

• Bad breath
• Yellowish-brown teeth
• Mouth sores

But for many people, it gets worse. Many people who dip also experience:

• Bleeding and cracked lips and gums
• Receding gums, which can make your teeth fall out
• High blood pressure and irregular heart rate, which increase your risk of heart attack and stroke
• Cancer. Often, this occurs in the mouth, lips, tongue, cheeks or gums. But it can also cause cancer of the stomach, esophagus and bladder.

Addictions are tough to break. But it’s much easier to kick the habit while you’re young. The longer you wait, the harder it will be to break your addiction to tobacco. If you don’t dip or chew tobacco now, it’s best if you never start.
If you already have an addiction to smokeless tobacco, ask a parent, guardian, or health care professional for help quitting. Here are some tips that might make it easier:

• Ask your doctor about using nicotine gum or a patch.
• Have other things on hand to take your mind off chewing, such as gum, hard candy, beef jerky, sunflower seeds, shredded coconut, or dried fruit. There is also a tobacco-free, mint-leaf snuff that might help.
• Find other healthy activities to take your mind off chewing, such as playing sports.
• Get help, if you need it. The Tennessee Tobacco Quit-line can help you break your addiction. You can call them for free at 1-800-QUIT-NOW (1-800-784-8669). You can also find information about quitting on the Web. Visit health.state.tn.us/tobaccoquitline.htm for more information.

Source: KidsHealth/The Nemours Foundation

DentaQuest

Names change, but commitments remain!

Doral Dental works with TennCareSM to make sure you can get the dental care you need.  In December 2009 Doral Dental changed its name to DentaQuest. Doral’s name may have changed, but our commitment to you remains as strong as ever.

Our address remains the same:
12121 North Corporate Parkway
Mequon, WI 53092        

All phone numbers remain the same:
If you have questions or need help finding a dentist call: 
888-233-5935

Our web site address changed to www.DentaQuest.com.

Get PHYSICAL to Play Sports

While the school year is winding down, you may be thinking of summer vacation and planning to take your final exams. But there’s one exam you should consider getting for next year – a sports physical.
If you play sports, or plan to play sports, you may need a sports physical.  This is a great time to see your doctor or nurse practitioner for a TENNderCare checkup. They can sign the forms needed for sports and do the TENNderCare checkup at the same visit. This checkup is free for TennCare members under the age of 21.
 During your TENNderCare exam, you can expect to:

• Answer questions about your health history
• Get a complete physical exam
• Have your vision and hearing checked
• Give blood or urine samples for lab tests
• Get any vaccines (shots) you may need
• Talk about your physical and behavioral development
• Receive health education

Everyone should have a yearly TENNderCare checkup, even if you do not plan to play sports. Doing so can help find health problems early, when they are easier to treat. Don’t wait till the last minute! Schedule your exam as soon as possible before the next school year begins.

Mike the Myth Slayer Myth: Exercise must be painful to do you any good. Fact: Pain is never good. When you exercise, your heart rate and breathing may speed up. You may perspire and feel your muscles stretch. But if you have pain, talk with your coach or trainer. You may need to see a health care provider. An injury or medical condition could affect the amount and type of exercise that is right for you. In addition, pay attention to your own body’s signals. Don’t let your coach, friends or parents tell you to continue any physical activity that causes real pain or endangers your health. Source: KidsHealth/The Nemours Foundation