Can the food you eat help reduce and fight chronic pain? Some experts believe it's possible. Chronic pain affects over 116 million American adults which is over a third of the population. For those who suffer with fibromyalgia or chronic pain, finding relief can be hard. Pain pills reduce the suffering but they address the symptoms and not the cause of the pain. Pain pills can be addictive and produce side effects. The key is to fill your diet with foods that can sustain health and prevent pain.
Here are anti-inflammatory foods that may help you beat the pain.
- Ginger - Ginger has been used for thousands of years for all types of ailments. Ginger is a traditional stomach soother, helps with nausea, seasickness, offers relief from migraines, arthritis pain, and muscle aches. Ginger has properties that are similar to ibuprofen.
- Cherries - Cherries block inflammation and inhibit pain enzymes just like aspirin. Cherries can help with arthritis and muscle pain caused by exercise.
- Sage - Sage has been shown to boost memory and help to reduce swelling. It can also help a scratchy and irritated throat by sipping on a tea made from brewed sage leaves.
- Turmeric - Turmeric has been know to help achy joints and colitis. Turmeric speeds up digestion and helps protect the body from tissue destruction and preserves good nerve cell function.
- Leafy Greens - These are packed with chlorophyll and vitamin K which slows the body's production of pain-triggering hormones. A study shows that older adults with ample levels of K were less likely to develop osteoarthritis.
- Omega-3s - Omega-3 fatty acids are found in cold water oily fish, flax seeds, canola oil, pumpkin seeds, olive oil, avocados, and nuts. These have been linked to reduce the risk of cardiovascular disease, relieve back pain, improve blood flow and decrease inflammation. Omega-3s are also an excellent source of protein and antioxidants.
- Coffee - Coffee can provide relief from headaches and provide more antioxidants than a serving of berries.
- Green Tea - Green tea has been used for centuries for a variety of medicinal purposes. It is an excellent source of polyphenols which may help to reduce free radicals which can cause inflammation.
- Hot Peppers & Sauce - Hot peppers and sauce stimulate nerve endings and deplete a chemical that relays pain signals. Hot peppers and sauce can boost your immune system and help you fight colds and the flu. It also yields pain-fighting benefits that can provide relief for arthritis.
- Onions - This vegetable's rich store of sulfur is a mineral that plays a key role in the repair of damaged tissues.
- Shrimp - An amino acid in shrimp dilates blood vessels which increases the flow of nutrient-rich blood to damaged tissues and helps the body flush a pain-triggering waste product.
- White Beans - The minerals in white beans help dial down the activity of pain nerves, reducing muscle and joint pain.
- Mint - The menthol is peppermint helps prevent muscle spasms. Peppermint oil effectively helps treat irritable bowel syndrome. The oil is also useful for relieving headaches.
Of course no fruit, vegetable, or herb by itself can alleviate and combat your chronic pain without undergoing a lifestyle change and diet pattern that will include healthy nutritious foods on a regular basis. Fast food and junk food create ultimate long term health issues. Start by taking slow steps; eliminate one bad food item per week from your diet by exchanging it with a healthy fresh, good for your food. Cut back on eating out and make gradual steps to incorporate exercise into your daily routine. As always with anything that pertains to your health and your individual needs, consult with your health care professional to determine what foods and diet are right for you.
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Stress is your body's response to change. Your body reacts by releasing a hormone that causes your breathing and heart rate to speed up and causes your blood pressure to rise. The problems come when stress is constant, becoming chronic and your body remains in high gear for days or weeks at a time.
77% of American adults regularly experience physical symptoms caused by stress, according to the American Psychological Association. It's important to learn how to recognize how stress affects you so that you can learn what to do when you encounter stressful situations. The physical health effects of stress can be especially dangerous for your heart.
Here are some warning signs that indicate you might have chronic stress:
- You feel angry, afraid, anxious, depressed, moody, sad, helpless and out of control.
- You have aches in your neck, jaw or head.
- You get out of bed tired not feeling refreshed.
- Your stomach aches.
- You are experiencing weight gain or having difficulty losing weight.
- You lack energy and feel sluggish throughout the day.
- You are experiencing skin irritations.
Here are tips that can help lower stress:
- Don't over commit by promising to do too many things. Stop saying yes to everyone and say yes to "me time."
- Laughter is great medicine and the key to a healthy life. Do things that make you laugh out loud.
- Keep learning new things. It will not only help stress but will keep your mind sharp and alert.
- Engage with family and friends - its great for the soul, mind and body.
- Exercise and physical activity relieves mental and physical tension.
- Do things that bring you pleasure; hobbies, books, movies, friends, shopping, music, hiking, enjoy nature.
- Meditation, prayer and deep breathing can be very calming.
- Sleep! If you are unable to have 8 hours of sleep per night work on ways to fall and stay asleep. Make the bedroom comfortable and inviting. Eliminate noise and light. Exercise and physical activity will help you to relax and fall asleep more easily.
- Organize your life. Clean out a closet, kitchen cabinet, the junk drawer, under the bathroom sink. Organization helps you feel more in control and feeling in control helps stress flee.
- Stop pressuring yourself to do it all now. Everything can always wait. Set reasonable goals that can be accomplished.
- Give yourself positive self talks. Telling yourself "you can" not only helps you stay more positive and focused, it also helps you to achieve what it is that you really want.
- Give thanks and be grateful. Show your appreciation to your friends and family for the joy they bring into your life. Be kind to strangers, volunteer-help someone in need.
Remember that how you think can have a profound effect on your emotional and physical well-being. Each time you allow a negative thought about yourself, you body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate self-defeating thoughts and words such as "always," "never," "should," and "must."
The simple realization that you are in control of your life is the basis for stress management. Managing stress is all about taking charge of a situation: your emotions, time, thoughts and how you react and deal with problems. Start by identifying the source of stress in your life. Look at how you currently cope with stress then incorporate the above steps to begin to lower the stress in your life.
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Here are four steps to having a healthier, less stressful workspace that will produce positive results for you. If you are reading this at your desk, take a moment and look around. Do you see clutter and chaos? Are stress-inducing to-do lists tacked up all over, reminding you in no uncertain terms that you have many things to do...ASAP?! Are your desk drawers hiding an emergency chocolate stash?
When you think about how the average American spends 8.6 hours a day at work, you have to wonder why many of us aren't treating our desks more like the Zen zones that they should be. Instead, we are sitting down each day at a spot not necessarily designed to keep our minds and bodies in a healthy state-the kind of state that allows us to be productive and calm.
Perhaps, then, it's time for an office make-over. By creating a space that promotes health and serenity, you may find it's a little easier to face the daily grind.
STEP 1: Give Germs the Pink Slip
You don't even want to know how many germs are living on your desk. Just know that there are plenty-and on everything from your phone to your keyboard to that pen you sometimes put in your mouth and chew on anxiously. Germs from coughs and sneezes can live on surfaces for up to three days, so to avoid colds and the flu, make antibacterial wipes your friends. Wipe off surfaces that are shared, like phones, a computer mouse and shared workstations.
Though it seems common sense, people should stay home if they are sick. You may think you are noble to trudge to work despite a nagging cough, but what you are really doing is not so nicely sharing those germs.
Nix superfluous routes of cross-contamination. If you have a bowl of jelly beans and everybody puts their hands in it, you are going to get their germs.
STEP 2: Close the Candy Shop
Snacks are important to keep your energy up, but having them within arm's reach at all times makes it all to easy to graze the whole day long. This can add up to far more calories per day than your body requires. Instead, bring only the snacks you need for that day with you each morning. Prepacked 100-calorie snacks can help you stay on track with a healthy diet, so can baggies of fresh fruit slices or low-sugar cereal.
Then there the office staple: the candy bowl. There's one in every office and if it's on your desk, give it the boot. Consider that just three tiny, bite-sized candy bars can load you up with as many as 225 calories, but an apple and a piece of string cheese are just under 140 calories. Plus, sugary snacks will cause a spike in your blood sugar, meaning you're more likely to crash soon after. Sustaining your energy with healthy fiber, vitamins, minerals and protein will keep you alert until closing time.
STEP 3: Check Your Posture
Back problems can plague people who spend the majority of their workday in an office chair. The reason: Many of us sit forward in our chairs, leaning toward the computer in front of us. When you are not sitting properly-straight up, abs in and with a good, strong core-ther's a lot of back strain. There shouldn't be a space between your back and the back of the chair. Keep your feet flat on the floor. Making these small changes can prevent orthopedic issues such as chronic back pain and pinched nerves. The benefits include improved flexibility, which helps prevent back injuries down the road.
Additionally, check to make sure you haven't glued yourself to your chair. You should get up every hour, walk around the office, drop off a paper at someon's desk. These moments of movement will stretch your spine and the muscles of your back and legs, preventing stiffness and cramping.
STEP 4: Find Your Happy Place
Keeping a positive mental attitude can have real, tangible effects on your physical health. According to research from the Harvard School of Public Health, happy people were less likely to have risk factors for high blood pressure and high cholesterol levels and obesity. Make your workspace a happy space by surrounding yourself not with endless to-do lists, but instead, photographs or other trinkets that elicit positive memories.
Put fresh flowers on your desk, which can be instant mood-lifters. If you can, incorporate natural light into your work area. You'll be feeling sunny in no time.
Do you want to actually strengthen your core or burn calories while you work? Ask your office to supply you with an exercise ball chair or a standing workstation, or invest in one yourself.
Learn to Unplug
If you can't make a job switch to a professional napper, then disconnecting from your stressful job is paramount to good health. This can be a challenge for both sexes, especially since work follows us home on our cellphones and computers.
To lower your stress level and , subsequently, your risk for heart attack and stroke, keep this point in mind. Work will still be there tomorrow. Turn off your computer and silence your phone at the end of the day. Because people are spending a longer time on their computers, they have less time for social interaction, and that contributes to stress. It is very important that you have a supportive network of friends or a family member you can connect with.
This article is reprinted from Vigor-Gwinnett Medical Center and is authored by Amanda Myers
If the challenges of family and career are making life overwhelming and difficult to care for a loved one in need of assistance, we can help. 770-442-8664
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Getting ready to go home from hospital and rehab after suffering from a stroke, requires preparation and planning. The knowledge of how the brain recovers after suffering a stroke is very limited. Some brain cells may only be temporarily damaged and not destroyed and may resume functioning. In some cases the brain compensates for the damaged cells and re-organizes the functioning.
Recovery will vary with each individual. Many will make a complete recovery and others may be left with disabilities or difficulties. The more severe the stroke generally the longer is will take for recovery. Recovering from a stroke is a gradual process that takes the brain time to heal and this begins the rehabilitation process.
Once you are home bound you may need help with the following activities:
- Bathing, dressing and grooming
- Standing, walking, balance and mobility
- Preparing meals
- Driving
- Use of one side of the body, arm, hand, leg
- Speech and communication
- Safe swallowing
- Cognitive skills i.e. comprehension, memory, thought process, logic & reasoning, visual processing
Common Physical Problems Following a Stroke:
- Judgment difficulty with depth and distance
- Weakness, balance and fatigue
- Coordination and movement
- Vision clarity
- Facial drooping
- Numbness and painful sensation
Due to the brain damage caused by the stroke, eating and drinking may be difficult, as the muscles of chewing and swallowing may be weakened especially in the early stages. It is common to have a feeding tube in the early stages, to provide proper nutrition, fluids and medication. Generally the Speech Therapist will provide special swallowing therapy and advice to help with eating and drinking safely.
Some people may completely lose the ability to speak, but can still understand what is being said to them. The ability to read and spell and write may also be affected. When a person has problems understanding and using words and sentences which affect their ability to communicate this is called aphasia. Some of the common issues with aphasia are:
- Confusion with yes and no
- Saying one thing but meaning another
- Getting stuck on a word or phrase over and over
- Follow only a part of a conversation
- Easily distracted by noise
- Automatic swearing
- Slow to respond, needing more time to understand what has been said
- Words on the top of the tongue
- Speaking but not making much sense
Two of the most common psychological conditions found in people after a stroke are:
- Depression – crying and feeling of hopelessness, withdrawn from social activities
- Anxiety – fear and anxiety often punctuated by anxiety attack
Many may experience difficulty controlling their bladder or bowel commonly known as incontinence. For many this control will come back over time.
Dealing with the daily activities:
- Use memory aids like diaries and keep a list
- Practice physical and mental skills through crafts and board games
- Keep distractions when communicating
- Wear shoes with good support
- Rearrange the furniture to avoid accidents
- A stair lift may be needed for going up and down stairs
- A walking device or chair may be needed
Getting the support and help that you need:
After your stroke, you may need to get extra help around the house or with personal care. In-Home Care is a perfect solution to having as little or as much help as you need. Most people find that they need around the clock live-in care assistance and as they begin to recover and are able to do more for themselves they reduce the care to shorter hourly assistance.
Easy Living Services will send the appropriate skilled caregiver to provide exactly what you need help with. Our caregivers can help with bathing, dressing, grooming, assistance with toilet needs, meal preparation, grocery shopping, assistance to and from Doctor appointment and errands, medication reminders, light housekeeping, watering the plants, feeding and walking the family pet and so much more depending on each individual needs.
Today’s families have very busy lifestyles so many times family members what to help and in many cases try to help but generally it is only a matter of time before it all becomes overwhelming trying to juggle too many tasks at one time. For most just knowing that companies like ours are here when you need support and an extra set of caring hands make the recovery and rehabilitation process less stressful and smooth.
Should you or a loved one need help, call us today 770-442-8664!
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More people under the age of 55 are suffering from strokes than ever before. A new study shows that people ages 20-54 account for 20% or more strokes which has increased from 13% in the 90's. Most younger people typically feel like they are healthy and that a stroke can't happen to them. The fact is that with a rise in unhealthy lifestyles and in stroke risk factors such as cholesterol young and middle-aged adults account for a surprising number of strokes.
Here are some steps to help you take action for your Heart Health:
- Looking at the sunny side of life and cultivating a positive attitude does the heart good. The mind-body connection is being increasingly recognized as important to maintaining a healthy well balanced life. Studies show that optimistic people can cut their risk of a first heaart5 attack by 50% compared to glass-half-empty types. Every day, count your blessings, show kind acts to others. socialize, and develop relationships you feel good about-all for the good of your heart.
- Don't ignore having a healthy lunch. Eating a healthy diet is probably the most effective way of keeping a low stroke risk. We may do a great job of keeping healthy food items in the pantry at home and preparing heart healthy meals but if we are not taking our lunch to work and are eating out every day we are still putting ourselves at stoke risk. Preparing a salad packed with texture, variety and lean protein, can be quick, easy and healthy. East small portions. Keep salt in moderation which can also be found in canned foods and soy sauce. Make unhealthy meals the exception, not the rule. Make fast food an only occasional splurge.
- Keep an eye on your Blood Pressure. High blood pressure is a potential risk factor for stroke, but it almost never produces detectable symptoms. Know your numbers. Lifestyle changes and perhaps medication may be in order to bring your blood pressure back into the normal range.
- If you have not done so recently, go to a doctor and get your blood sugar checked. This is especially important if you are overweight or if other people in your family have diabetes. Like high blood pressure, diabetes does not cause any obvious symptoms until it is in its advanced stages. In fact, it is estimated that most people with diabetes have had the disease several years before they are diagnosed.
- If you are a smoker, quit smoking! Enough said.
- Lose weight and exercise. Even a brisk walk for half an hour or so per day can help you lose weight and decrease your chances of ever suffering a stroke. Go slowly. People who lose weight too fast gain the weight right back. Weigh yourself regularly to help keep you focused and motivated as you keep track of each pound that comes off.
- Know and understand your cholesterol levels.
Although stroke is the third leading cause of death in the United States, only a small percentage of Americans are able to name even a few of the diseases and unhealthy habits that can increase aperson's risk of having a stroke. Follow these important tips to help you improve your chances of never suffering a stroke.
If you or someone that you know has suffered a recent stroke you may want to consider our Atlanta Home Care service. Having a helping hand while on the road to recovery can mean in many instances a faster more successful recovery. Utilizing the help of an Atlanta Caregiver provided by Easy Living Services can come to the aide of busy families and stoke victims as well. Having someone who can provide meals, light housekeeping, transportation and can assist with personal care can ensure safety and speed the healing process. We are here to answer any questions and to work with you on a plan of care designed for your specific needs. Call us today 770-442-8664.
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When high blood pressure is left untreated the possible health consequences that can happen are many:
- Damage to the Heart and coronary arteries; heart attack, heart disease, congestive heart failure, and fatty buildups in the arteries that cause them to harden.
- Stroke
- Kidney damage
- Vision loss
- Memory loss
- Fluid in the lungs
- Angina
Uncontrolled high blood pressure can injure or kill you. It is sometimes called "the silent killer" because high blood pressure has no symptoms, you may not even be aware that it is damaging your heart and other organs except in more extreme cases known as hypertension crisis. When BP readings rise to 180 or above for the systolic-top-number or 110 or above for the diastolic-bottom number, call for emergency medical treatment immediately. If your blood pressure is extremely high, there may be certain symptoms to look out for, including:
- Fatigue or confusion
- Vision Problems
- Severe headache
- Chest pain
- Difficulty breathing
- Blood in the urine
- Irregular heartbeat
- A pounding in your chest, neck, or ears
There are many tools and resources available to help you keep tabs on your blood pressure. If you are at risk for high blood pressure invest in a monitoring device and check your pressure regularly. Check out the American Heart Assoication's web site for tips on lowering and reducing the risk of heart disease. If you are in the Alpharetta/Johns Creek area feel free to stop by Easy Living Services for a complimentary blood pressure check.
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A TIA is a warning sign that your're at increased risk for having a full-blown stroke, according to the spokesman for the American Heart and American Stroke Association. Recent studies have shown that the risk of having a stroke after a TIA is as high as 10% over the following three months and about half will occur in the first 48 hours after the TIA. Lifestyle changes can help reduce the risk of a stroke. Here are important steps to take:
MONITOR & MANAGE YOUR BLOOD PRESSURE - Regular monitoring of blood pressure is important. Your doctor may need to prescribe medication. High blood pressure is the #1 risk factor for a TIA and stroke.
REVIEW FAMILY HISTORY - If a close relative has had a stroke, your odds of having one are increase. Your doctor many want you to take extra precautions to reduce other risk factors.
CONTROL WHAT YOU EAT - It's important to have a diet low in fat, cholesterol and sodium and one that is high in fruits, vegetables, whole grains and lean protein. A good rule to follow is to reduce all processed and prepackaged food as well as monitor portion size and sugar intake. Maintaining a healthy weight is critical in reducing the risk of a TIA and stroke.
STRESS & EXERCISE - Reducing stress and physical activity go hand in hand. Exercise helps to manage and keep stress in tack and only 30 minutes of exercise every other day has been shown to reduce the risk of stroke. Yoga is excellent for stress reduction and if the gym is not for you, there is a wide assortment of fitness and weight training DVDs that can get you moving.
NO SMOKING - Not only will it substantially reduce the risk of a stroke your overall health benefits by not smoking are too many to name!
KNOW THE SYMPTOMS OF A TIA - TIME IS OF ESSENCE IN SEEKING MEDICAL HELP
- Dizziness or vertigo
- Muscle weakness of the face, arm or leg, usually on one side
- Numbness or tingling on one side of the body
- Loss of vision or other vision disturbances
- Trouble speaking, writing or reading
- Confusion or loss of memory
- Difficulty recognizing objects or people
- Changes in senses such as hearing or touch
- Loss of bladder or bowel control
Even if your symptoms seem to go away, a TIA is a medical emergency, call 911 immediately. If someone you know is recovering from a stroke and could benefit by light housekeeping, meals, laundry, escort to or from doctor appointments or may have more personal care assistance needs, call us today 770-442-8664.
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Most senior patients enter the hospital as a result of a complication of a chronic illness or a serious life-threatening event. Because your loved one is likely to be seriously ill, there may be a great deal of uncertainty with their prognosis. Your loved one may decline and you may be forced to make crucial decisions without their input. There are steps you can take to ease the stress of a hospitalization and to ensure that you remain in control and a part of the health care team.
Basic documents we all need:
Durable Power of Attorney - An individual you have appointed to make decisions about your medical care if you unconscious or can no loner speak for yourself.
Advance Medical Directive - This informs your physician and family as to what kind of care you wish to receive in the event that you can no longer make your own medical decisions.
Living Will - An advance directive that outlines what kind of medical treatment you want to receive in certain situations. This takes effect if you are diagnosed with a terminal illness and have less than six months to live, or if you are in a persistent vegetative state.
Do-Not-Resuscitate - Is the decision to have no efforts made to restart the heart after it has stopped. If the decision is made that resuscitation is not what you desire, then a do-not=resuscitate order must be written by your physician. A DNR can be part of your advance medical directive.
Information needed to give to hospital personnel:
Medical history, in writing.
A list of physicians and phone numbers.
A list of current medications and the dosages.
A list of allergies.
Providing this information immediately upon admission to the hospital can save crucial and critical time. Advance directives, living wills, and durable power of attorney forms are all simple documents to complete, and samples may be obtained through your attorney or your state's attorney general's office. Once the forms are completed signed copies should be given to your family physician and kept in a secure place that can be easily obtained if needed.
A hospital sitter is also a great solution to ensure comfort and continuous personal attention is given when family members can't be available. A hospital sitter offers peace of mind and emotional support by ensuring safety and companionship.
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Following a stroke, a patient's main focus is on rehabilitation, or re-learning those functions that the stroke has taken away. Rehabilitation begins immediately and nearly always requires the assistance of a caregiver (therapist, family member, home care professional) as the patient regains strength and confidence.
Persons who have suffered a stroke face an uphill battle. According to the National Stroke Association, only about one third of stroke victims recover with minor or no complications. The remaining patients may require long-term care either at home or in a facility with therapeutic and nursing care. The good news is that there are some activities that caregivers can encourage that will shorten recovery time and maximize outcomes.
Aerobic Conditioning - This includes basic exercises such as walking, sweeping, riding an exercise bicycle, etc. These exercises should be performed daily for at least 20 minutes and are highly beneficial in recovery even if started long after the initial stroke occurred.
Strength Training - Resistance (elastic) bands, free weights, exercise machines are great ways to increase strength and enable the stroke patient to resume their daily activities. These exercises should be performed 2-3 times per week. Caregivers play an integral role in the strength training program by providing encouragement and ensuring safety.
Flexibility Training - Stroke patients should incorporate stretching exercises into their rehabilitation regimen to prevent tightening of the muscles, Caregivers can assist by providing the stretching tension that the individual may not be able to provide on his own. Stretching exercises should be performed 2-3 days per week and each exercise should be held for about 30 seconds each.
Neuromuscular Training - Neuromuscular training helps develop fine motor skills, balance and coordination - abilities often diminshed as a result of a stroke. These exercises - standing on one leg, manipulating small objects with the hands, etc. will help develop and refine these abilities over time. Assistance from a caregiver is needed to prevent injury and provide emotional support. Relearning fine motor skills can be very frustrating without support, encouragement and a helping hand!
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Stroke is widely recognized as the leading cause of death in the U.S. and the leading cause of disability. Annually, 160,000 deaths in the U.S. are attributed to stroke and related causes. Promptly recognizing the signs and symptoms of stroke can save a loved one’s life and result in the best possible prognosis.
St. Joseph’s Hospital of Atlanta uses
“GIVEME5” as a tool in educating patients and the community at large on the five key symptoms of stroke:
- WALK—Is a person’s balance off?
- TALK—Is a person’s speech slurred or face droopy?
- REACH—Is one side weak or numb?
- SEE—Is a person’s vision all or partly lost?
- FEEL—Is a person’s headache severe?
These warning signs are clues your body sends that your brain is not receiving enough oxygen. If you see one or more of these signs, suspect a stroke and call 911.
St. Joseph’s also recommends the use of the acronym
F.A.S.T. to assist people in recognizing stroke.
- Face—Watch for a drooping face.
- Arm—The person may have arm weakness or numbness.
- Speech—The person may have slurred speech, or difficulty speaking or understanding words.
- Time—Call 911 immediately.
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