Houston Fire Department Health and Fitness

Blood Tests

Blood tests are an essential part of the overall annual physical. There are a number of ranges to fall into to be normal. From a complete blood count (CBC) to liver test such as ALT, AST and Hepatitis C to Cholesterol (HDL, LDL and Triglycerides) to Glucose. They are all tools that can give a hint or sign of toxic exposure, organ damage, disease or many other problems.

EMOTIONAL

Fire Department Psychologist – Dr. Stephen Pierrel, Ph.D. Department of Family and Community Medicine

Baylor College of Medicine 713-798-7753

CISM- Officers and members of the Houston Fire Department who experience a critical stress incident can receive peer debriefing and support by making contact with the “Critical Incident Stress Management” (CISM) Team. This is simply done by contacting the Dispatcher at 713-884-3144 and making a request for this service. The inquiry and actions of the CISM team members are private and confidential. 

HFD Chaplain Garry Blackmon - The Chaplain Service, 713-495-7923, provides pastoral and crisis intervention ministry to the members and their families. He responds to the emotional, critical incident, crisis or spiritual needs that may arise. The Chaplain is a person with whom conversations are held in complete confidence.

EAP- Undeniably, life can be difficult. The City of Houston has provided an Employee Assistance Program (EAP) that can help you and your family cope with constant pressures and stresses associated with depression, alcohol/drug abuse, grief, marital, and other life issues. The EAP counselors are experienced and licensed
professionals and all information is private and confidential. Call the EAP office at 713-866-4242 to schedule an appointment.

 Immunization and Screenings

Immunizations and screening are provided to any member of the HFD by calling the Communicable Disease office at 713-495-4212. These are also benefits covered under your city insurance plan.

Immunizations:

Hepatitis A Vaccine

Hepatitis B Vaccine

Tetanus/Diphtheria Vaccine

Flu Vaccine

Screenings:

TB Skin Test

Hepatitis B Titer

ARE YOU AT RISK?

Major Coronary Risks:

1. Elevated Blood Cholesterol Level
2. Hypertension
3. Cigarette Smoking
4. Diabetes Mellitus
5. Genetics
6. Sedentary Lifestyle
7. Age (Men>45, Women>55)
8. Obesity

Cholesterol

• Soft, waxy substance found in the blood stream
• Food and Family are both contributors you your cholesterol level
• Cholesterol is found in and essential to your body. But too high of cholesterol can lead to cardiovascular disease, stroke, and heart attack
• Cholesterol and blood are the same as oil and water---they do not mix –It is carried through your body by lipoproteins

What are your cholesterol #'s?

Your doctor or a screening in your community should take n A lipoprotein profile .

Compare your numbers :

• Total cholesterol: <200; <150 with known cardiac disease
• Triglycerides: <150
• LDL: <130; <70 with known cardiac disease
• HDL: >45 Men; >55 Women

Lowering Cholesterol

DIET, HEALTHY WEIGHT, INCREASED ACTIVITY

Eating foods low in fat is MORE effective than just eliminating cholesterol

• Saturated fats raise cholesterol
• Choose foods with <5 grams total fat,< 3 grams saturated fat, and 0 grams trans fat
• Eat foods high in good fats (olive oil, fish, nuts, etc.) to increase HDL cholesterol

Buy lower fat foods

• Skim or 1% milk; low fat or fat free cheeses, sour cream, salad dressing, and mayonnaise
• Fish and chicken or turkey without the skin; lean cuts of meat instead of fatty meats
• Fruits, vegetables, and grains

Cook with less fat

• Bake, broil, or boil instead of frying in nonstick pans
• Use olive oil or margarine instead of lard, shortening
• Season foods with green pepper, onion, garlic, oregano, or cilantro
• Skim the fat off of cooled soups and gravies with a spoon before reheating
• Goal is <300 mg cholesterol per day

Hypertension

Blood pressure - force of blood pushing against blood vessels

Systolic/Diastolic:

• Normal 130 or less/ 85 or less
• High normal 130 –139/ 85 - 89
• High blood pressure 140 or more /90 or more
• Goal 120/80

Prevention

• Follow a healthy eating pattern
• Maintain a healthy weight
• Be physically active
• Limit ALCOHOL intake
• Stop smoking

Dietary Approach to Stop Hypertension (DASH)

• Eat 5 fruits and vegetable servings per day
• Include high fiber foods (beans, apples, brown rice) and whole grains (wheat breads/pastas, cereals, snacks)
• Low sodium diet (<2 grams)

Smoking

n Cigarette smoking increases your risk of dying from coronary heart disease along with increased mortality for a variety of specific diseases.

1. Prepare yourself - Set a date and stick with it!
2. Get a support group - tell friends and family you are quitting
3. Change your habits - Get into new routines and try other methods to help relax
4. Get medication if needed
5. Be prepared for difficult situations

Physical Activity

• Decreases blood glucose levels
• Helps body use food supply
• Improves blood flow
• Burns calories
• Weight maintenance
• approximately 60 minutes of moderate- to vigorous-intensity activity most days of the week do not exceed caloric intake requirements
• Weight loss - at least 60 to 90 minutes of daily moderate-intensity physical activity do not exceed caloric intake requirements