Read for Your Health. You May be Suffering from this Sickness

This article is a long one.  I tried summarizing but it just won't do.  The whole thing is too valuable, I decided not to cut anything and just share the whole thing

 

How to Treat Arthritis Joint Pain

Learning the Symptoms and Finding Relief

By Edward C. Geehr, M.D., Lifescript Chief Medical Officer

Published November 11, 2012 

 

 Your knees ache and hips creak. Did you do too much over the weekend? Or is it age? If you're a woman in your 40s, you may have osteoarthritis. But what is osteoarthritis? Learn what causes this painful joint disease and how to ease the aches and stiffness...

You feel great after that six-mile hike, those rousing sets of tennis, that morning jog. But lately, there’s an ache in your step. Some days walking feels more like hobbling.

You may be paying for living a longer, more active life than Mom or Grandma. Hobbies like hiking, tennis and gardening keep us fit and youthful into our senior years, but they also conspire against us.

The result of the wear and tear?

Osteoarthritis, a degenerative joint disease that causes pain and stiffness.

Arthritis has many forms, but osteoarthritis is the most common: More than 27 million Americans suffer from it, and women over age 45 are 10 times more likely to have osteoarthritis than men. Researchers don't know why, but it could be blamed on women's bone structure, or even the high heels women sometimes wear.

Former competitive athletes – from runners to divers to gymnasts – are particularly vulnerable.

Aging, excess weight and having a joint injury also increase risk of getting osteoarthritis symptoms. The disease usually targets weight-bearing joints, such as the hips, knees and lower back, but also the neck, fingers and big toe. 

 

The most common osteoarthritis symptoms include:

• Joint soreness after overuse or inactivity
  
• Morning stiffness that improves with activity
  
• Changes in posture or walking because of stiffness

What Causes the Pain?
Osteoarthritis breaks down cartilage, the primary shock absorber covering the joint ends. The subsequent damage occurs in several stages:

• First, the cartilage cushion loses elasticity and is more easily damaged from injury or use.
  
• As the cartilage wears down, the underlying bone thickens and develops growths or spurs. At this stage, bits of bone and cartilage float in the joint.
  
• The joint lining then becomes inflamed and releases irritants that damage cartilage even more. The normal lubricant also deteriorates, further exposing the joint surfaces to injury.
  
• Eventually, the joint becomes so painful and stiff that replacement may be the only option. The procedures are hugely successful: A study published in the journal Arthritis and Rheumatism showed that 77% of 112 knee replacement patients were satisfied or very satisfied with the results; 80% said they would have the surgery again.

Where You Feel Osteoarthritis Symptoms Most Hips: If you have osteoarthritis of the hips, you may feel pain in the groin, inner thigh or buttocks.

The discomfort may radiate to the thigh or knee and force you to limp when walking.

Knees: Osteoarthritis of the knees usually causes pain, grating or catching at the joint as you move, especially on stairs.

Women tend to wear out their knees differently than men. First, women are more likely to tear one of their key knee ligaments, the anterior cruciate ligament, or ACL. (Female college basketball players, for example, are up to eight times more likely to sustain an ACL injury than their male counterparts.)

The resulting knee instability increases the risk for developing arthritis.

Women also are more likely to wear down the outer knees. Our broader pelvis force the legs to angle inward at the knee instead of straight down.

Researchers have developed gender-specific joint replacements for a more comfortable fit.

High-heel shoes also increase osteoarthritis risk. Shoes with three-inch heels, whether stilettos or platform, put at least 22% more pressure on knee joints than low-heeled shoes because they strain muscles and tendons. 

Hands: It’s common in the fingers too, causing joints to ache and swell. They may develop boney outgrowths and your hand may lose its grip strength or fine motor skills that help you pick up small items or hold a pencil.

Back: Repetitive stress on the spinal discs that cushion the vertebrae can cause them to break down. Again, boney spurs may develop, placing pressure on the nerves exiting the spinal canal.

Osteoarthritis of the back can lead to stiffness and pain in the neck, shoulder, arm, lower back and legs. It can also cause pinched nerves, which leads to weakness in arms and legs.

Treatment for Osteoarthritis and Joint PainSo how do you get rid of the pain?

Step 1: See a physician for tests, such as a blood count, joint X-rays and possibly a joint MRI.

Sometimes the doctor will remove some joint fluid to look for deterioration and to rule out other forms of arthritis, which are treated differently than osteoarthritis.

Early diagnosis and getting treatment for osteoarthritis are key to managing the disease. You can’t reverse the clock, but you can minimize joint damage and maintain range of motion.

You can also control pain and swelling, improve function and slow osteoarthritis' progression. Often treatment for osteoarthritis includes weight management (the less weight, the less stress on the joint), exercise, physical therapy and medication.

Traditional medications include:

• Non-steroidal anti-inflammatories (NSAIDs) such as aspirin, ibuprofen (Advil, Motrin) and naproxen (Aleve)
  
• Pain relievers such as acetaminophen (Tylenol)
  
• Topical pain relievers, such as creams and rubs containing wintergreen oil or camphor
  
• Steroids and viscosupplements, such as Synvisc, that a doctor can inject into the knee to supplement its normal lubricating fluid

 Fitted braces can also relieve some stress and reduce damage over time. Arthroscopic surgery may be necessary to clean up the joint, trim worn or torn cartilage and remove debris.

For advanced osteoarthritis, you may need a total joint replacement. Partial replacements (often called joint resurfacing) repair only the damaged area, allowing you to retain more of the original joint.

Relief, Naturally
Alternative treatments like glucosamine with chondroitin sulfate and methylsulfonylmethane (MSM) can help, often in combination with conventional methods.

Among the most popular:

Glucosamine: This sugar seems to play a role in cartilage formation and repair. One study showed that 50% of osteoarthritis patients had less pain when taking glucosamine supplements, particularly among those with mild to moderate symptoms.

But watch out: Glucosamine may upset your stomach and raise blood sugar levels. Also, don’t take it if you are allergic to shellfish. 

  Chondroitin sulfate: This protein part gives cartilage its elasticity. It may improve its shock-absorbing properties and help it retain water. Like glucosamine, chondroitin can upset your stomach.

Glucosamine and chondroitin: They've been used in combination for years in Europe to manage joint pain.

A study published in the New England Journal of Medicine in 2006 showed that the supplements were more effective together. They had little effect on mild pain, but showed a significant benefit in people with moderate to severe pain.

Methylsulfonylmethane or MSM: This naturally occurring sulfur compound found in fruits, vegetables and grains may also reduce pain and inflammation.

A pilot study of 50 men and women with osteoarthritis showed that MSM reduced pain and improved physical function without major side effects, but no controlled trials substantiate the claim.

Before you add a nutritional supplement to your treatment regimen, check with your doctor.

Exercise for OsteoarthritisDoctors are increasingly recommending physical activity as a means for improving joint health.

As tempting as it may be to rest aching joints, structured mobility programs, combined with muscle-strengthening exercise and weight loss, seem to be the best methods of treatment for osteoarthritis.

Besides weight control, a range of exercises are prescribed by doctors to help manage osteoarthritis. Each pound of weight loss reduces pressure on the knee by four pounds. So even modest amounts of weight loss can reduce the risk of osteoarthritis or improve symptoms.

Exercises that improve flexibility can help decrease joint stiffness and improve range of motion. These include hamstring and calf stretches, knee-to-chest flexing and neck and back stretches.

Activities that strengthen muscles are also important, as long as they don’t put undue stress on affected joints. Ideal exercises include cycling, elliptical trainers, Pilates, yoga, swimming and Tai Chi.

For more information and expert advice, visit our Arthritis Health Center.

My Thoughts

One of the reasons I started walking and dancing. Maybe I should do some yoga, too.  I figured, I needed to do something to take care of my health.  This is a sickness I don't want. 

Exercise and Hypertension

High Blood Pressure? Lose Weight With Exercise

By Malia Frey, About.com Guide

Updated August 27, 2012

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

If you’ve been diagnosed with high blood pressure, your doctor may have recommended that you lose weight with exercise. But starting an exercise program and trying to lose weight while managing hypertension can be confusing. Use this article as a starting point, along with advice from your physician, to come up with a plan that works for you.

Exercise Benefits for People Who Have High Blood Pressure

One of the greatest benefits of starting an exercise program is weight loss. Losing even a small amount of weight can bring your blood pressure numbers into the normal range. But even if weight loss doesn’t happen right away, just participating in a regular program of moderate exercise can have a positive effect on hypertension.

But the benefits don’t end there. Increasing your physical activity level can also help to decrease your risk of heart disease, prevent type 2 diabetes, reduce stress, decrease your body fat and improve your cholesterol levels. These are all improvements that will boost your overall health profile.

How to Lose Weight Safely

If you’ve been diagnosed with hypertension, be sure to discuss any new fitness program with your doctor. Mary Moon, M.D., a practicing family physician, counsels many of her patients to lose weight. She explains that many of them have high blood pressure along with other conditions including obesity or type 2 diabetes. While a weight loss exercise program may improve these conditions, she explains that it is important to seek specific guidelines.

“There is no question that exercise is an essential element that will help normalize blood pressure but individuals need to make sure they are doing the right exercises at the right intensity tailored to their particular exercise level or else it may be dangerous for them.”

She recommends that you start off slowly and gradually increase the time and intensity of your workout as your exercise tolerance improves.

Exercise Guidelines for People Who Have High Blood Pressure

When you discuss a weight loss program with your physician, you can use these guidelines as a starting point for setting up goals. Then, tailor a schedule that works for you.

• The National Heart, Lung and Blood Institute recommends 30 minutes of moderate activity most days of the week for treatment of high blood pressure.


• The American Heart Association recommends 150 minutes per week or 30 minutes each day (most days of the week) to achieve heart health.


• The American College of Sport Medicine recommends at least 250 minutes per week of moderate intensity exercise to achieve significant weight loss.

If you are on blood pressure medication, you should also talk to your physician about the best way to monitor your exercise intensity. To lose weight, you want to make sure that you are working at the correct exercise intensity level, but some methods of measuring your level may not be effective if you are on a prescription pill. Heart rate monitors, for example, might not work if your medication keeps your heart beating at a steady rate.

Getting Started with a Program

Whether your goal is to control your high blood pressure, lower your blood pressure or just to prevent hypertension, a weight loss program that includes exercise will help you reach your goals. Get started by talking to your health care team. Then, come up with a plan that you are willing and able to stick to over the long term. 

_{Sources:
High Blood Pressure. Centers for Disease Control and Prevention. Accessed: August 21, 2012. http://www.cdc.gov/bloodpressure/about.htm
Mary Moon, M.D., Interview. August 21, 2012.
Prevention and Treatment of High Blood Pressure. Title of Page. American Heart Association. Accessed: August 21, 2012. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Prevention-Treatment-of-High-Blood-Pressure_UCM_002054_Article.jsp
Your Guide to Lowering Blood Pressure. National Heart Lung and Blood Institute. Accessed: August 21, 2012. http://www.nhlbi.nih.gov/hbp/bp/bp.htm
American College of Sports Medicine. ACSM Position Stand on Physical Activity and Weight Loss. Accessed: August 21, 2012. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-position-stand-on-physical-activity-and-weight-loss-now-available}

  

My Thoughts

I've been lucky!  I've never experienced high blood pressure. But this doesn't mean I shouldn't be careful.  Put the extra pounds and the age factor together - that makes anyone a candidate for hypertension.

30 minutes of moderate activity everyday - that's not asking much, is it?   I think I'd rather push myself to walk or to clean the house instead of making that trip to the drugstore for maintenance medicine.

Just be careful - remember I do not have hypertension.  I do not need to consult a doctor.  If you've already been diagnosed with this medical condition, you should be guided accordingly.

 

Why Wait for the Doctor?

Do You Need a Wake-Up Call?

Daily Inspiration

John H. Sklare, Ed.D

Published December 19, 2006

 

So you’ve been thinking about starting an exercise routine to feel better and lose weight.  You’ve been thinking about walking every evening, eating healthier and making real changes in the present to lay the groundwork for a healthier future.  The problem is that you haven’t yet moved beyond the thinking stage.  Well, perhaps I can help you do that today because, when it comes to your health, you don’t want the proverbial wake-up call.

 

The kind of wake-up call that I’m talking about is typically delivered by your doctor.  He or she will look you in the eye, get that very serious look on their face and tell you that it’s time to get serious about your health.  They then tell you that you have to lose weight because you have or are on the verge of developing diabetes, hypertension, high cholesterol or some other obesity-related illness.  This is a wake-up call I’d prefer you avoid.  However, even a poor health report from your doctor isn’t enough motivation for some to change, but for the wise, they take action.  So, in an attempt to help you avoid that wake-up call from your doctor, allow me to perform a wellness intervention.  If this scenario strikes too close to home for you, why not use me as your wake-up call and avoid that more serious one from your doctor later!

 

Wishing You Great Health,

Dr. John H. Sklare

 

My Thoughts

 

I know a lot of people who don't want to see doctors.  They keep putting things off until it's too late to do something.  Putting off can be caused by a lot of things:  the expense, lack of time or simply fear of knowing we're in a state of sickness and not in a state of health.

 

The fear of seeing the doctor is magnified when we know we have not been taking care of ourselves: no exercise, lack of sleep, unhealthy food intake, stressful way of life.

 

If we're honest with ourselves, we don't really need our doctors to wake us up.  Who wants to be sick?  I would rather die peacefully in my sleep than in a hospital bed, thin and wasted after a series of radiations.

 

Dr. Sklare is right.  Absolutely. This article should be a wake-up call.  We have the choice between sickness and health.  Better start working on the latter.  Now.  Not soon.

 

Pick your PERSPIRATION DATE to extend your EXPIRATION DATE

Extend Your Expiration Date

Daily Inspiration

By John H. Sklare, Ed.D, Lifescript Personal Coach

Published November 04, 2011

 

We’re all familiar with a certain phrase that appears on perishable items: the expiration date. As you know, that date tells you the item’s expected shelf life. If the item is not purchased by the expiration date, it’s considered no longer safe for consumption and is removed from the shelf. One way that we humans are different from products lies in our ability to extend our expiration dates. With that said, I’d like to offer you a suggestion today about extending your expiration date.

If you’re looking for a way to enhance your health and extend your expiration date, I suggest you begin by picking a perspiration date. In other words, one of the critical keys to enriching your life, enhancing your wellness and extending your time on this planet lies in incorporating exercise into your life. If you’re like most people, you have given a mountain of lip service to starting an exercise program but just never seem to be able to put that thought into action. Pick a perspiration date, and then commit yourself to begin working out on that day. Check with your doctor first if you have serious health problems. I promise you that exercise will bestow physical, mental and emotional benefits that will make you feel reborn, reenergized and full of pride. This is one powerful way to give your old life a makeover, provide your mind and body a healthy wellness inoculation and extend your expiration date at the same time. So let me see a show of hands! Who wants to live a longer and healthier life?

Wishing You Great Health,
Dr. John H. Sklare

www.innerdiet.com  

 

my thoughts

 

i like this!  really! and i really have to squeeze in a perspiration date.  obviously for health reasons.  illness is a no-no.  i don't like hospital bills.  well, i don't like hospitals.  period.  never been confined.  but that's going to change if i don't pick my perspiration date. that's got to be SOON.

What' Healthy Breathing

Nose or Mouth? How You Breathe Matters
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published September 20, 2011
from www.lifescript.com

Should you breathe out of your mouth or nose while exercising? And is this really a crucial part of a good workout? It really depends on what type of exercise you’re doing. For low-intensity, meditative moves like yoga, breathing in and out of the nose is best. Why? Because it forces you to breathe slower, which calms the nervous system and promotes relaxation.

But if you’re headed out for a run or to a high-intensity cardio class, nose-breathing probably won’t cut it. For workouts like this, you don’t want to limit the amount of oxygen you deliver to your brain and working muscles. Limiting oxygen means limiting energy production in your cells.

Basically, what it comes down to is doing what works best for you. Your body will tell you if nose-breathing is limiting your air intake because you’ll get light-headed from lack of oxygen to your brain. If you experience any lightheadedness or dizziness, just switch to mouth-breathing. It’s admirable to give nose-breathing a try, but go ahead and take in a big gulp of air through your mouth if you need to.


Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

MY THOUGHTS

That's something to look into while exercising.  I never took notice.  But I never get dizzy while dancing or walking. So, I guess, I'm breathing properly? 

366 Million Diabetics: A Sickness and Health Warning

Lifescript.com published an article recently that reported a staggering figure of 366 million diabetics worldwide.  The figure is not only staggering .  It is also disturbing. 


Diabetes is known to cause the death of a person every 7 seconds.  That's scary.  But what is scarier is that majority of those who have the disease have Type 2 diabetes.

Type 2 diabetes is not hereditary.  It's caused by unhealthy lifestyle: poor diet, no exercise, excessive weight, smoking and drinking. These are lifestyles that are very much within our control.  And, yet they continue to lead to a deadly disease.

4.6 million diabetic deaths every year - and we will add up to that statistic if we don't change the way we live.

HOW TO KEEP YOUR MEMORY SHARP

Even Light Exercise Keeps Your Memory Sharp
By Laurie Tarkan | August 2, 2011
From www.bnet.com

Being forgetful is a dreaded affliction of middle age–having words on the tip of your tongue and forgetting what you were just about to say–but it turns out that it doesn’t take much effort to stave off the effects of aging on your memory and your mind.  A growing body of research shows that you can slow the progression of memory loss and dementia by regular light exercise, like by walking or gardening. You don’t have to do moderate to high intensity exercise to get the oxygen flowing to your brain. So if you needed a tad more motivation to walk to work or exercise during your lunch break, here it is:

Go for a walk

In one study published in Archives of Internal Medicine, researchers at the University of Waterloo in Ontario measured the energy expenditure and cognitive functioning of elderly adults for two to five years. The “active” adults did not exercise, but instead did things like walking around the block, gardening and cleaning. But this moderate activity protected them from cognitive decline over several years compared to people who were more sedentary. About 90 percent of those with the greatest daily activity could think and remember just about as well over the course of the study.

Prevent brain shrinkage

Another recent study found that exercise counteracts brain shrinkage that occurs with age. The hippocampus “shrinks” in late adulthood, and this reduced volume is associated with impaired memory and increased risk of dementia, explained Dr. Eric B. Larson, the study’s author. But his study found that hippocampal volume increased by 2% compared with declines in the control groups.

Not Just For The Elderly

One study published in the Journal of Sports Science and Medicine looked at young adults ranging in age from 19 to 29 and found that those who did moderate exercise five times a week for 30 minutes had enhanced memory compared to those who didn’t exercise as much.

Lift Dumbbells

If you can’t get out and walk, strength training may be just as effective. Another study published this month in Neurobiology of Aging found that weight training improved how older women think and changed how blood flows within their brains. Women who lifted weights twice a week for 12 months performed significantly better on mental processing tests than a control group.

“Exercise may turn out to be as close as we can come to the long-sought fountain of youth, and exercise, particularly walking, has no significant adverse effects,” wrote Dr. Larson.

Do you feel your brain works better when you exercise regularly?

MY THOUGHTS

I have to admit that my brain seems to function better when I exercise.  When I'm sedentary, my brain seems to switch off, too. 

CAN YOUR PAIN MEDICATION CAUSE YOU SICKNESS AND ILL-HEALTH?

IS YOUR PAIN MEDICATION HAZARDOUS TO YOUR HEALTH?

"In high doses, one of our most-trusted, over-the-counter and prescription pain relievers – acetaminophen – can kill you. Acetaminophen overdose is the top cause of liver failure among Americans, and women are especially at risk." I am quoting from the article 'Pain Medications: Can You be Overdosing' by Diane Wedner, Lifescript Medical Detective. 

If you're like me and you're taking over-the-counter pain medication like crazy you should read the full article. (click here). It scared the daylights out of me.  I am in now in the process of finding ways to manage my migraines so I won't overdose on the pain relievers.  I would rather do away with some awful habits to prevent sickness.  That's a healthier alternative.  Would you prefer to go through a liver transplant caused by pain reliever overdose.

There's really nothing wrong with pain relievers.  Taken in moderation, it won't result to sickness or other health risks.  But when you buy it over-the counter like vitamins and gobble them up regularly in high doses, then a health problem might be in the offing.

I don't want my simple sickness (migraine) to result to a serious liver health condition.  I'm taking stock.  I'm paying attention.  I'm making changes.  How about you?

In Sickness and in Health: PROTECT YOUR JOINTS

In Sickness and in Health:  PROTECT YOUR JOINTS


Ever heard of osteoarthritis? Dictionary.com defines it as "the most common form of arthritis,  usually occurring after middle age, marked by chronic breakdown of cartilage in the joints leading to pain, stiffness, and swelling."  It's a degenerative joint disease that can cause immobility and extreme pain.  It's a health problem. It's a sickness that can be prevented.

Don't you get scared when you see people who look like this?

I do.  I get really scared.  And that's why I read articles about it.  About health.  About sickness.  And how they can be prevented.

Lifescript.com published "12 ways to Protect your joints" and here's a summary of their suggestions:

1. "Lighten your load" - extra weight causes extra stress to our joints and we become more prone to fractures and injury.  A lot of sickness can be avoided when healthy weight is maintained.  Shedding off those extra pounds can do wonders for our health.

2.  "Get Moving" - a sedentary lifestyle increases the risk of osteoarthritis. We need to be physically active to have stronger muscles and to lubricate our joints. Do some housework.  Park a little further away. Go around the block.  Take those stairs.  Dance if you must. (Or you can).  Anything that will get us moving-away from sickness and toward robust health.

3. "Strengthen your Core" - great abs is not only sexy.  It has a lot of health benefits.  Firm abs is equivalent to a firm core. It gives us stability and better control which mean less pressure on our joints.  A firm core is one sure way of staying in good health.

4. Try Tai Chi - This is a form of Chinese Martial arts that requires slow circular and streching movements. The slow, repetitive movements make us more flexible and strong which, in turn, causes less stress on our joints.  Search youtube for some simple tai chi moves if you're not up to spending for a CD.  On the other hand, wouldn't you rather invest on your health rather than spend on medicine and hospital bills because of sickness.

5.  Run Smart - our joints will certainly get more pounding if we prefer running to walking.  But it can be done without getting yourself injured.  Check out this link for some safe running tips.

6.  Load up on fish - Lifescript suggests "at least two servings a week – 3.5 ounces cooked or 3/4 cup canned."  3.5 ounces is almost 100 grams.  That's not much considering the health benefits.  The Omega-3 fatty acids in fish helps in cartilage formation and reduces the risk of joint inflammation.  I'm lucky I love fish.

7.  Do not slouch - this is my biggest problem.  I'm a sloucher.  A big one.  The chiropractor who treated me confirmed this.  As I have slouched all my life, my neck bones and spinal chord are now misaligned.  This causes my perennial headeaches, back pain, hip and knee pains.  So, if you want to stay away from sickness and be healthy, be conscious of your posture.  Slouching "strains our ligaments" while erect posture allows for "even distibution of our weight".  Needless to say,  when you stand and sit erect, there will be less pressure on the joints.

8.  Minimize the use of stilletos - occasional high heels won't do much harm.  But frequent use of shoes with very high heels puts a lot of pressure on knees and hips. In my younger days, I was a stilleto person.  My health was put to risk and I have long ago switched to the comfortable flats.  You don't need to hurt yourself to be stylish.

9.  Go easy on the handbags - those heavy loads are hazardous to your health-to your "joints and wrists.  I know that for a fact.  Raid your handbags and carry only the essentials.  If you must bring a heavy load, go for the backpack.

10. "Don't be a weekend warrior" - What's a weekend warrior?  Someone who does no exercise on weekdays and tries to compensate on weekends.  According to Lifescript, this is damaging to our health and suggests 30-minute exercises on non-weekends.

11. Avoid Processed Foods - Lifescript calls the fats in processed foods destructive.  Do I need to say more?  For obvious health reasons, the best way is to go natural.

12.  Stop when you Have Joint Pain - Pain and swelling is a sign of too much stress.  If you want to have healthy joints, give it some rest.

These are all very sensible reminders.  If you're reading this, you'reprobably at that age where you're starting to feel the pressure on your joints.  I hope we can influence the younger generation to take heed.  Health is not like school exams and reports where we can cram and still, by sheer luck, pass.  Avoiding sickness requires folowing the law of the harvest.  You cannot harvest what you have not planted. 

via Lifescript -

Hot Dogs Equal Cigarettes, Says Doctor's Group
First Posted: 7/28/11 10:19 AM ET Updated: 7/28/11 09:42 PM ET
http://www.huffingtonpost.com/2011/07/28/hot-dogs-cigarettes_n_911431.html

A provocative new billboard outside the Indianapolis Speedway—home of the Indy 500—claims that hot dogs are just as bad as cigarettes when it comes to health effects. The Physician's Committee For Responsible Medicine, the group sponsoring the billboard, cites as justification for the billboard a study linking once-a-day hot dog consumption to a 22% increase in colorectal cancer.

Northern Virginia magazine noted that the group is closely affiliated with alternative medicine and veganism, casting doubt on its reputability. But it's hard to imagine the statement "you shouldn't eat a hot dog every day of your life" is all that controversial.

MY THOUGHTS

If this is true, then it goes the same for all foods loaded with preservatives. But it can't be as bad as cigarettes.

CAN YOU DRINK TOO MUCH WATER?

IS IT POSSIBLE TO DRINK TOO MUCH WATER?

From the article 'Can You Drink Too Much Water?'
By Anne Marie Helmenstine, Ph.D., About.com Guide

Question: Can You Drink Too Much Water?
Answer: You've probably heard that it's important to 'drink plenty of fluids' or simply 'drink lots of water'. There are excellent reasons for drinking water, but have you ever wondered if it's possible to drink too much water. Here's what you need to know:

Can You Really Drink Too Much Water?

In a word, yes. Drinking too much water can lead to a condition known as water intoxication and to a related problem resulting from the dilution of sodium in the body, hyponatremia. Water intoxication is most commonly seen in infants under six months of age and sometimes in athletes. A baby can get water intoxication as a result of drinking several bottles of water a day or from drinking infant formula that has been diluted too much. Athletes can also suffer from water intoxication. Athletes sweat heavily, losing both water and electrolytes. Water intoxication and hyponatremia result when a dehydrated person drinks too much water without the accompanying electrolytes.

It's Not How Much You Drink, It's How Fast You Drink It!

The kidneys of a healthy adult can process fifteen liters of water a day! You are unlikely to suffer from water intoxication, even if you drink a lot of water, as long as you drink over time as opposed to intaking an enormous volume at one time. As a general guideline, most adults need about three quarts of fluid each day. Much of that water comes from food, so 8-12 eight ounce glasses a day is a common recommended intake. You may need more water if the weather is very warm or very dry, if you are exercising, or if you are taking certain medications. The bottom line is this: it's possible to drink too much water, but unless you are running a marathon or an infant, water intoxication is a very uncommon condition.

MY THOUGHTS

Oh, well! Drink on.  Most people can't even take in the recommended 8 glasses.

Just 10 Minutes for a Healthy Heart?

Just 10 Minutes for a Healthy Heart?

from the article '10 Minutes to a Healthy Heart'
Exercise Your Most Important Muscle
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published September 01, 2010

Heart disease isn’t just an old-age problem. It often begins in your youth and takes a lifetime to develop. Fortunately, you can jumpstart your heart health at any age. Check out Lifescript's 10-Minute Heart Circuit program…

You’ve heard it before: Heart disease is the No. 1 killer in the U.S. But women often gloss over this fact because, after all, isn’t it typically a man’s disease?

The reality? Heart disease kills more women than men each year. And if you’ve been exercising the remote more than your abs at the gym, your risk is double that of women who make fitness a priority, says the American Heart Association (AHA).

“Women have to be active to protect their hearts,” says Miriam Nelson, Ph.D., director of the John Hancock Center for Physical Activity and Nutrition at Tufts University, co-author of Strong Women, Strong Hearts (Putnam Adult) and expert at BeWell.com. Her advice? Lace up your gym shoes and get that heart rate going.

Along with a heart-smart diet, exercise helps keep your stress, blood pressure, cholesterol and weight under control – all important factors for a healthy heart.

“Aerobic fitness keeps the entire cardiovascular system healthy,” Nelson says.

But you don’t have to go from couch potato to marathon runner to get a healthy heart boost. All you really need is 10 minutes.

Three 10-minute bouts of exercise a day improve cardiorespiratory fitness as much as one 30-minute session, according to the U.S. Department of Health and Human Services’ Physical Activity Guidelines Advisory Committee Report.

You need 30 minutes of exercise five or more days a week for a healthy heart.

What kind of exercise is best for a healthy heart? Most experts first suggest cardio.

“Any activity that increases heart rate and breathing rate – like walking, jogging, running, cycling, swimming, hiking, etc. – is good for the heart,” Nelson says.

But weight lifting is also highly recommended.

“Strength training helps the heart too,” Nelson says, “but it’s best when done in combination with aerobic exercise.”

MY THOUGHTS

Dancing is considered as aerobic exercise.  10 minutes spread through out the day is not too much too ask-if you want a healthy heart.  The decision is entirely yours.

HOW TO PREVENT RHEUMATOID ARTHRITIS

How to Prevent Symptoms of Rheumatoid Arthritis
Avoid These 8 Factors for Arthritis Prevention
By Carole Jacobs, Special to Lifescript
Published May 23, 2011
Reviewed By Edward C. Geehr, M.D.

Rheumatoid arthritis (RA), a chronic autoimmune condition that affects 1%-3% of U.S. women, is on the rise – and can be triggered by everything from caffeine to car exhaust fumes. But researchers around the world are discovering new ways to reduce your risks. Learn about the top 8 things that could raise your chances of needing RA treatment, and get expert advice on how to avoid them...

Women are three times as likely to get rheumatoid arthritis (RA) as men, according to the American College of Rheumatology – and the numbers are growing.

The prevalence of RA in women increased by 2.5% between 1995 and 2007, according to Sherine Gabriel, M.D., professor of medicine and epidemiology with the Mayo Clinic, who co-authored a 12-year study on the subject.

Unfortunately, no RA cure is in sight, and research is divided on the exact causes – but scientists are beginning to connect the dots.

Studies show a correlation between RA and family genes, smoking, pollution, environmental toxins, lower estrogen levels and viral infections, says RA researcher Katherine Molnar-Kimber, Ph.D., founder of Rheumatoid Arthritis Decisions, a website for women with RA.

“Studies suggest factors that affect your overall health also contribute to symptoms of rheumatoid arthritis,” Molnar-Kimber says.

Read on for 8 possible reasons behind the rise of RA – and how you can reduce your risks.

Arthritis prevention method #1: Get tested early.
If one or both of your parents have RA, you have a greater risk of developing the disease – but odds are still small, says Steven Soloway, M.D., a rheumatologist and RA advocate in Vineland, N.J.

What to do: While you can’t change your parents, getting diagnosed and treated early and aggressively is the best way to minimize symptoms of rheumatoid arthritis.

“See a rheumatologist at least twice a year to get checked out, even if you have no symptoms,” Soloway says.

“That includes getting an MRI, which can detect joint disease much earlier than an X-ray.”

New medications can even halt RA when it’s caught early.

“Today’s cutting-edge biologic drugs can reverse the course of the disease and stop the destruction and erosion of bone. If caught and treated early, RA is more likely to go into remission,” Soloway says.

Arthritis prevention method #2: Increase estrogen.
Estrogen has been shown to help protect against RA.

The recent rise in women affected by the disease could be a result of lower estrogen levels in newer birth-control pills and hormone replacement therapy, according to the 2010 Mayo Clinic study.

Half of a group of pregnant women experienced relief from RA symptoms during pregnancy because of naturally higher estrogen levels, a 2008 study conducted in the Netherlands found.

What to do: If you want to have kids, no problem.

“Getting pregnant and breastfeeding puts many women with RA into a sustained or even a permanent remission,” Soloway says.

If not, birth control pills, while reformulated, “may also help reduce risk,” says Nathan Wei, M.D., a rheumatologist in Frederick, Md.

Already in menopause? Ask your physician about short-term estrogen therapy. While the landmark Nurses’ Health Study at Harvard University found an increased risk of breast cancer in women who took hormone replacement therapy (estrogen plus progesterone), estrogen therapy alone doesn’t increase the risk when taken for less than 10 years, according to the American Cancer Society.

Arthritis prevention method #3: Don’t smoke.
“Smoking can double your risk of RA,” says Fred Wolfe, M.D., a Kansas-based rheumatologist and former director of the National Data Bank for Rheumatic Diseases.

A series of recent studies bears this out.

Environmental pollutants like cigarette smoke and car and truck exhaust increased both inflammation and the risk of RA, a 2009 Harvard study conducted on 90,297 women found.

Women who smoked for at least 20 years were nearly twice as likely to develop RA than lifelong nonsmokers, according to a 2011 analysis at Kobe University Graduate School of Medicine in Japan. Women who had smoked at any time (including those who quit) were also more likely to develop RA than women who never smoked.

“Any type of smoking constitutes a significant risk factor for the development of RA,” notes study author Shunichi Kumagai, M.D., Ph.D., a professor of clinical pathology and immunology at Kobe University.

The risk of developing RA increased proportionally with the number of “pack-years” smoked, defined as one pack of cigarettes or 20 cigarettes daily for each year, a 2007 study at Denmark’s Danish Epidemiology Science Centre found.

What to do: Quit smoking.

Ask your physician about nicotine replacement therapy, antidepressants like bupropion (Zyban) that decrease your desire to smoke, and hypnosis – all of which have been shown to help smokers quit.

Even if you’re already experiencing symptoms of rheumatoid arthritis, you’ll boost the effectiveness of your RA treatment by kicking the habit. Smoking hurt the effectiveness of most RA meds, including methotrexate and biologic treatments, in a 2011 study on nearly 1,500 people conducted at Karolinska University Hospital in Stockholm, Sweden.

Arthritis prevention method #4: Boost your vitamin D.
A vitamin-D deficiency could increase your risk of RA.

“Vitamin D is a powerful antioxidant and hormone, and deficiencies can lead to a host of diseases, including RA and multiple sclerosis,” says Michael Holick, Ph.D., M.D., a vitamin-D researcher, professor of medicine, physiology and biophysics at Boston University and author of The Vitamin D Solution (Hudson Street Press).

Women who live in northern latitudes, which get less D-producing sunlight, are more likely to develop symptoms of rheumatoid arthritis, according to a 2010 study conducted on 13,000 women at several universities, including Boston University and Harvard.

Another 2010 report, from Tufts Medical Center, noted that a vitamin-D deficiency has been linked to several autoimmune disorders, including RA.

And several other studies, conducted at Penn State University, Brigham Young University and the University of Genoa in Italy, found that women who suffered vitamin-D deficiency had an increased risk of inflammatory diseases, including RA, lupus, arthritis and Crohn’s.

What to do: The reaction of sunlight on your skin is the key source of vitamin D. Only a few foods contain vitamin D, including egg yolks, salmon, some mushrooms, and vitamin-D-fortified foods, Holick says.

If you don’t eat a lot of foods with D and/or you live in a cloudy climate or regularly use sunscreen (which blocks out most vitamin D), you should take a daily supplement, he adds.

The Institute of Medicine, a branch of the National Academy of Sciences, recommends 600 International Units (IU) a day for women under age 71 and a maximum 800 IU for women age 71 and older.

(For more information, read Are You Deficient in Vitamin D?)

Arthritis prevention method #5: Limit caffeine.
Too much caffeine can do more than give you the jitters.

A 2010 study conducted at the University of Oslo in Norway found that heavy caffeine consumption increased RA risk, and a 2006 study conducted at the Danish Epidemiology Science Centre said the same thing about heavy coffee drinkers.

Interestingly, women who drank decaffeinated coffee also had an increased risk, according to a 2002 study conducted at the University of Alabama at Birmingham.

What to do: Cut back to three or fewer cups daily. Moderate caffeine consumption (about 300-400 milligrams daily, or about three cups of coffee) isn’t likely to cause negative health effects, according to the Mayo Clinic.

Prefer to cut caffeine out of your life altogether?

Don’t go cold turkey. Even light coffee drinkers can suffer withdrawal symptoms, while heavy drinkers could experience a killer headache, according to John Hughes, Ph.D., director of the Human Behavior Pharmacology Laboratory at the University of Vermont.

It’s safer to give it up gradually over several weeks.

Arthritis prevention method #6: Eat more fish.
If you’re not eating enough fatty fish, along with olive oil or nuts and seeds, you could be increasing your risk for RA.

The chance of getting RA was reduced by 20%-30% in women who consumed fatty fish at least 1-3 three times a week, a landmark 1990 study of nearly 2,000 patients at Scotland’s University of Glasgow found.

Omega-3 fatty acids reduce the inflammatory response, says study author Gail Darlington, M.D., a researcher with Epsom General Hospital in Glasgow.

What to do: Eat plenty of cold-water fish high in omega-3 fatty acids, including salmon, tuna, lake trout, herring and mackerel – or else take 1-2 grams of fish-oil supplements per day. Extra virgin olive oil is another good source of omega 3’s, Darlington says.

Arthritis prevention method #7: Prevent viral infections.
“Several studies have shown that infection can be one of the initial causes of rheumatoid arthritis,” Molnar-Kimber says.

Some likely suspects include the hepatitis C virus, Epstein-Barr Virus, herpes simplex virus, human herpes virus type 6, cytomegalovirus, and parvovirus B19.

In a 2009 study conducted at Institute of Experimental Immunology at the University of Zurich, researchers found that viral infection often triggered autoimmune diseases like RA.

Infections were responsible for RA symptoms in about 20% of patients, a 2005 study at Finland’s Helsinki University Central Hospital found.

What to do: Wash your hands frequently and thoroughly. When possible, avoid places germs are likely, such as public rest rooms, drinking fountains, public tables and shopping carts – or clean surfaces with antibacterial wipes.

“See your physician if you’re feeling ill, so infections don’t get out of control,” says Molnar-Kimber.

Arthritis prevention method #8: Avoid environmental toxins.
Scientists are investigating the link between RA and exposure to toxins such as man-made pesticides, organic solvents, compounds like formaldehyde, and heavy metals like cadmium and mercury, Molnar-Kimber says.

Exposure to insecticides was associated with the risk of autoimmune rheumatic diseases such as RA in postmenopausal women, according to a 2010 study at the National Institute for Environmental Health Science in Durham, N.C.

The 2009 Harvard study of 90,297 women found that those who lived within 55 yards of a large road frequented by cars and trucks had a 31% increased risk for RA, compared with women who were less exposed to exhaust fumes.

What to do: “Several studies have shown that rheumatoid arthritis patients have less ability to rid their bodies of toxins due to low levels of glutathione, a protein produced by your liver that plays a key role in neutralizing [harmful] substances in the body,” Molnar-Kimber says.

To beef up your glutathione activity, take a glutathione supplement; an amino acid called L-carnitine may also help raise levels. Also eat foods rich in antioxidants, such as blueberries, raspberries, blackberries, strawberries, prunes, beans and pecans, which help repair cell damage, she says.

MY THOUGHTS

I think I may be at risk.  This runs in the family.  I hate beans.  But I love all those berries. Better go see a doctor first.

CAN JUNK FOOD CAUSE CANCER?

Can Junk Food Cause Cancer?

The new documentary Forks Over Knives claims that a diet of processed foods and junk food is to blame for most major diseases

Jill Provost ON May 4, 2011 at 11:19AM

Just when you think you’re living a healthy lifestyle, a documentary like Forks Over Knives comes along to shatter all of your healthier-than-thou notions. Forget patting yourself on the back for adding more fish, olive oil and low-fat dairy to your diet. If you really want to prevent heart disease, cancer, diabetes and just about every other major disease in the developed world, you should be forsaking meat, dairy, sugar and refined or processed foods, say the doctors and researchers in this documentary, which opens in theaters Friday, May 6.

This isn’t just a matter of opinion, say the filmmakers Lee Fulkerson and Brian Wendel. Like an elaborate (vegan) feast, Forks Over Knives lays out all of the scientific evidence that they say proves our diet is killing us. Among them: A study where researchers could turn cancer on and off by adding or removing animal protein from the subjects’ diets. It’s not your genes, it’s not the BPA in your plastics and it’s not the pesticides in your produce, they say. It’s our love affair with meat, sugar and dairy.

The stats that film assails us with are frightening: Two-thirds of Americans are overweight or obese. Fifty percent of us are on at least one prescription medication. The U.S. spends $2.2 trillion on healthcare -- five times as much as we do on defense. One out of three of us will get diabetes –- the same number will die of heart disease. Men in this country have a 47 percent chance of getting cancer; women have a 38 percent chance.

Forks Over Knives profiles, among others, two renowned experts -- Caldwell Esselstyn, M.D., director of the Cardiovascular Disease Prevention and Reversal Program at the Cleveland Clinic Wellness Institute, and T. Colin Campbell, Ph.D., a pioneering nutrition researcher and author of The China Study. A former cardiovascular surgeon, Esselstyn now focuses on reversing heart disease in his patients through a plant-based, whole foods diet. In the documentary, he claims that heart disease is a toothless paper tiger -- it doesn’t even have to exist. Patients have come to him when, after bypasses failed, they were told they wouldn’t live through the year. By limiting them to whole grains, fruit, vegetables and legumes, Esselstyn not only kept many alive for decades, but halted their heart disease as well.

If this diet sounds too extreme for you, consider Dr. Esselstyn’s retort. “With the Western diet, there are going to be half a million people in this country this year who will have to have the front half of their body divided, their heart exposed. Some people would call that extreme,” he says.

According to Esselstyn, autopsies on 18-34-year-old Americans who died in accidents revealed that everyone over 20 has heart disease -- not enough to trigger a heart attack, but the arteries are already damaged. Compare that to rural China, where residents eat mainly plants. There, heart disease is non-existent.

“We know there are certain foods that every time they pass our lips, they will injure our blood vessels,” says Esselstyn. By eliminating those foods, the body has a remarkable capacity to repair itself and stop, or even reverse, heart disease,” he says. “Everybody who’s been eating the western diet has this disease. So one really is left with the personal decision of, ‘Do I continue to eat foods that will grow my disease, or should I stop the disease now in its tracks?’ Nutrition trumps everything. There is nothing more powerful to our health than food.”

Since watching Forks Over Knives last week, I have been struggling hard with this personal choice. I don’t want to give up meat, fish and oils -- I love sushi and cheese and the occasional slab of steak -- but I do know that I can cut back. Yesterday, I bypassed the meat section of the supermarket and filled my cart with tofu, seitan and quinoa instead. I’ve been eating homemade “oatmeal” each morning, made with wild rice, barley, steel-cut oats and dried fruit. I’ve been snacking on homemade kale and apple chips all week. I enjoy these foods, feel good about my choices and don’t feel deprived. But then again, I haven’t given up meat, and I don’t see myself going vegan any time soon, unless my health demands it. I realize that continuing to eat these foods is a bit like playing Russian roulette. But I like to think that adding as many fruits, vegetables and whole grains to my diet as I can is also a bit like donning an (admittedly untested) bullet-resistant vest.

Read More http://www.ivillage.com/can-junk-food-cause-cancer/4-a-346282#ixzz1LXltrV7t
Sign up for iVillage Special Offers


MY THOUGHTS

I can live without meat.  I cannot live without bread.  Was there any mention of bread?

FOR HEALTH REASONS-TAKE THE ROAD LESS TRAVELED

Take The Road Less Traveled
Daily Inspiration
John H. Sklare, Ed.D
Published January 19, 2006

“Two roads diverged in the wood, and I – I took the one less traveled.” For those of you who don’t know, that’s a famous line from a poem by Robert Frost called, “The Road Not Taken.”  In a sense, you have a similar choice to make every time you make a health choice.  Do you take the road less traveled or do you take the worn path of habit?  If you continue to struggle with your weight and health, it’s most likely because you continue to walk down the same path day after day.

I suggest you make today the day that you change this pattern.  There are so many things that you can’t control in this world, but what you eat and how you treat your body is absolutely under you control.  If you are not as fit or happy as you would like to be, taking the road less traveled is exactly what you must do to create positive change in your life.  Because, as that old saying so accurately states, “If you keep doing what you’ve always done, you’ll keep getting what you’ve always got.” Take the road less traveled today and you will end up somewhere much healthier, starting tomorrow!

Wishing You Great Health,
Dr. John H. Sklare

MY THOUGHTS

For health reasons, I took the 'road less traveled' today.  I took the stairs (all of 5 flights).  And walked. Counted 20,000 steps. No wonder people avoid this road.

UNDERSTANDING YOUR HEALTH TEST: BLOOD PRESSURE

WHAT YOUR HEALTH TEST RESULTS MEAN: BLOOD PRESSURE

from the article 'Decoding Your Health Test Results'
By Alice Lesch Kelly, Special to Lifescript
Published April 11, 2011
Reviewed By Edward C. Geehr, M.D.

Your doctor ordered a blood test. But do you understand the results? Or if you’re bordering on a heart attack, diabetes or underactive thyroid? We asked the experts to explain those critical numbers – and what they say about your health...

You look and feel great, but are you really in tip-top health? Routine medical tests can tell you – if you know how to interpret the results.

“A person who understands the significance of tests and results is better able to make decisions about their care,” says cardiologist Janet Wright, M.D.

Read on to find out which tests you need, what’s being measured and the next steps to take if you don’t ace the exam.

1. Blood Pressure

Blood pressure is simply a measurement of the force of blood pushing against artery walls as your heart pumps blood through the body.

Your doctor will read off two numbers. The top, or systolic, is the pressure that occurs when your heart beats. The bottom, or diastolic, measures pressure when your ticker rests between beats.

If your blood pressure is higher than normal, you have hypertension, which “damages arteries, leading to strokes, kidney failure, blindness and heart attacks,” Wright says.

What’s optimal: 120/80 mmHg. (That stands for millimeters of mercury, which is used to measure blood pressure.)

What’s not: A top number over 140 or a bottom number higher than 90 indicate high blood pressure.

A systolic number of 120-139 or a diastolic of 80-89 suggests pre-hypertension, which means you’re likely to end up with high blood pressure if you don’t exercise more or change your diet.

Some people have low blood pressure, but this is a problem only if it causes fainting or dizziness.

MY THOUGHTS

I don't think I have heard this health explained quite as clear as this.  Hope this helps you gauge how healthy or sick (I hope not) your blood pressure is.

WAYS TO LOWER OSTEO RISK

8 Easy Ways to Lower Your Osteoporosis Risk
Building Bone Health Is as Simple as Going Outside
By Ellen Baskin, Special to Lifescript
Published February 11, 2011
Reviewed By Edward C. Geehr, M.D

It’s never too early – or late – to build stronger bones. In fact, making smart choices now can lower your osteoporosis risk. Read on for 8 expert tips…

If you smoke, drink soda and skip workouts, you could be increasing your osteoporosis risk without even knowing it.

“Younger women should realize that lifestyle choices they’re making now could affect future bone health,” says Judi Chervenak, M.D., a gynecologist and reproductive endocrinologist in the department of obstetrics & gynecology and women’s health at Montefiore Medical Center in New York City.

Fortunately, a few simple steps can ward off osteoporosis and fractures – and reverse bone erosion you may already have.

Here are 8 expert tips for building stronger bones:

1. Stop smoking.

Smoking is at the top of every doctor’s “don’t” list because it causes lung cancer. It can also weaken bones.

“Smoking has been linked to lower rates of estrogen, which puts women at risk for lower bone density,” Chervenak says.

Lighting up can also trigger earlier menopause, although “no one can say why this happens,” she says.

“Bone loss is most significant in the first 5-8 years of perimenopause [the period before menopause],” she adds.

Decreased bone density in smokers can be tied to other lifestyle factors too. Smokers are often thinner and drink more alcohol, both of which contribute to bone erosion.

But here’s the good news: If you quit smoking today, your bone density could inprove in just one year, according to a 2006 study published in the Journal of Women’s Health and conducted by the University of Connecticut and the Veterans Affairs’ Connecticut Healthcare System.

2. Take calcium with vitamin D.

A daily dose of calcium is essential for healthy bones.

“Calcium constantly flows in and out of bones to the bloodstream,” explains Pauline Camacho, M.D., director of Loyola University Chicago Osteoporosis and Metabolic Bone Disease Center.

If you have a calcium deficiency, “your system takes what it needs from the bones’ stored supply of the mineral, which can lead to bone erosion,” she explains.

The best way to increase your body’s calcium absorption is with vitamin D. Without it, much of the calcium you ingest could be wasted.

Sunlight is the most natural way to get vitamin D. Your body manufactures it when skin is exposed to ultraviolet rays.

Up to a half hour outside each day may be sufficient for most women, according to the National Institutes of Health (NIH), although guidelines vary based on factors such as SPF usage.

If you’re light-skinned and worry about skin cancer, spread out your sun exposure across three 10-minute periods a day. And avoid sun from 10 a.m.-2 p.m., when it's the strongest.

You can also get vitamin D through food sources, including saltwater fish and packaged goods labeled “vitamin-D fortified.” Fish-oil supplements work too. Look for vitamin supplements containing cholecalciferol (vitamin D3), which is considered most effective for raising D levels.

The recommended daily D allowance is 600 international units (IU).

Read our article Are You Deficient in Vitamin D? to learn more about this important nutrient.

3. Check your meds.

Corticosteroids, such as prednisone, cholesterol-lowering drugs and immunosuppressants, can inhibit the body’s ability to absorb minerals, including calcium.

Proton-pump inhibitors, which help control acid reflux, can also increase osteoporosis risk.

These medications eliminate stomach acidity, which is needed to absorb calcium, says Emily Fine, M.D., an obstetrician and gynecologist in private practice in Connecticut and assistant clinical professor at Yale Medical School.

People suffering from acid reflux often take proton-pump inhibitors daily, even if they’re not experiencing symptoms, Fine says. If that’s the case, ask your doctor if you can cut the dosage.

Injectable birth control (such as Depo Provera) has also been linked to lower bone density, because it decreases estrogen levels.

Eating calcium-rich foods or taking supplements can reverse the problem, according to a 2010 University of Texas study published in Obstetrics & Gynecology. And once you go off injectable birth control, this risk goes away.

4. Lighten up on coffee.

Drinking 2-3 cups of coffee a day can weaken bones. That’s because caffeine interferes with calcium absorption, particularly as women age.

If you’re not ready to go cold turkey, take these steps:

    * Be sure to get at least the daily recommended calcium intake (1,000 mg for women ages 19-50).

    * Add skim milk to your coffee. Fat-free milk has more calcium than whole milk, according to the NIH.


5. Put down the cola.

More damaging to bone health than caffeine is phosphoric acid – a chemical additive that gives cola its tangy flavor and keeps it from going flat.

In women, cola consumption was linked to lower bone-mineral density in the spine and hip, according to a 2006 Tufts University study published in the American Journal of Clinical Nutrition.

Blame phosphoric acid, found in most brown colas but not many other carbonated soft drinks. The compound binds to calcium in the stomach, preventing it from being absorbed into the bloodstream.

Get your fizzy fix by switching to clear soft drinks or mineral water. But first check the label; phosphoric acid is sometimes added for extra bubbles.

6. Cut down on alcohol.

“If you drink two or more alcoholic beverages a day, you could be putting bones at risk,” Camacho says.

Plus, being tipsy increases your risk of falls and bone fractures. Limit these damaging effects by eliminating alcohol or cutting back.

“One glass of red wine at dinner is fine if you’re eating properly and getting the calcium your body needs,” Camacho says.

7. Choose bone-healthy foods.

Milk and other dairy products aren’t the only calcium-rich foods.

“To assimilate calcium into bone, you need vitamin K, magnesium and a range of trace minerals,” says Debra Brammer, N.D., associate clinical dean of naturopathic medicine at Bastyr University in Washington.

You’ll find these in leafy greens such as kale, Swiss chard, collard greens, and other vegetables like Brussels sprouts and broccoli.

“Mix greens into soups and stews or just toss in oil and garlic and stir-fry,” Brammer says.

8. Get moving.

Exercise doesn’t prevent low bone density, but “it can improve posture and strengthen muscles, which are good secondary benefits,” says gynecologist Chervenak.

Weight-bearing exercises, like swimming, walking or lifting weights, are best for reducing osteoporosis risk.

“Any [activity] that pulls muscle away from bone and builds muscle mass is important, since women with good muscle structure are less likely to fracture if they fall,” Chervenak says.

Brammer suggests deep-water aerobics, because you’re supported by water and can get great resistance with small motions.

But just about any exercise that works arm and leg muscles, combined with back exercises that strengthen the spine, will help prevent osteoporosis-related dowager’s hump in the upper spine.

Your best bet to ward off osteoporosis? A daily 30-minute walk outside, where you’ll get exercise and a daily dose of vitamin D.
Make it a family event to set a good example for your daughters on the importance of bone health.

What’s Your Supplement IQ?

You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Beyond the world of basic nutrition, there's a different solar system of weird, wacky and wonderful facts about vitamins, minerals and herbs. Here's your chance to find out how much you know: Test your IQ with this supplement quiz.

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

Talk to us on Facebook and Twitter!

The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Lifescript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by Lifescript is solely at your own risk.

MY THOUGHTS

So many things to give up. If you're not willing (or unable) to do so, just remember the 'Law of the Harvest'. What you sow is what you reap.  No sowing, no reaping.  Unlike school, we can't cram to be healthy.

BASIC FACTS ABOUT ALLERGIES

BASIC FACTS ABOUT YOUR ALLERGY ATTACKS

from the article "How to Avoid an Allergy Attack"

Don’t Let the High Pollen Count Bring On Seasonal Symptoms
By Leigh Leveen, Special to Lifescript
Published March 18, 2011

The weather’s warming, blooms are bursting – and you couldn’t be more miserable. Find out how to stop sniffling and sneezing this allergy season…

It starts with a runny nose, watery eyes and a tickle in the back of your throat. At its worst, you may feel as if you’ll never stop sneezing.

If this happens every year, you have seasonal allergic rhinitis – otherwise known as hay fever.

It strikes when plants release pollen, usually in spring. When you breathe it in, your immune system thinks it’s being attacked, so it releases chemicals called histamines to fight the invaders. Instead, you wind up sneezy, watery and itchy.

More than 50 million Americans have some type of allergy, according to the American Academy of Allergy, Asthma and Immunology (AAAAI). If you’re one of them, here’s how to stay healthy when pollen count is high:

Allergy Attack Risk Factors

The severity of allergy symptoms depends on season, weather and even your menstrual cycle. Being aware of these factors can help avoid attacks, experts say. Consider:

Time of year: Generally, pollen season lasts from February or March through October. The farther south you live, the earlier pollen – and allergy – season hits, according to the AAAAI.

In warmer places, it can be year-round.

Ragweed, the plant that causes the strongest seasonal symptoms, is most active at the end of summer – so that’s the worst time for nature hikes.

The weather: Shifts in climate can trigger allergies, says Gary Rachelefsky, M.D., professor of allergy and immunology at the Geffen School of Medicine at the University of California – Los Angeles (UCLA).

“Changes in barometric pressure – a drop in humidity and hot air – can worsen symptoms,” he says. “Even moving in and out of air-conditioned rooms can aggravate someone who is sensitive.”

Windy days can be the worst, says Vincent Tubiolo, M.D., an allergy specialist in Santa Barbara, Calif. Breezes carry pollen through the air that you breathe.

Rain washes away some pollen, and may improve things temporarily, he adds. But don’t be complacent; shortly after a rain shower, pollen count rises even higher than before.

Your time of the month: Believe it or not, allergy symptoms can be linked to your monthly cycle.

“Rising and falling hormone levels can affect allergies,” Rachelefsky says.

Over-the-counter allergy medications can help when symptoms arise, he adds. Write down when this happens, so you can predict when to avoid outside activity in the future.

Pregnant or trying to conceive? Many over-the-counter allergy relief medications are safe to take – but consult your doctor first, Rachelefsky cautions.

Other substances: If environmental allergens such as dust mites, pet dander and mold bother you, they could also worsen your seasonal pollen symptoms, says allergist Anne K. Ellis, M.D., director of the Environmental Exposure Unit at Kingston General Hospital in Ontario, Canada.

This phenomenon is called “priming.” Your body’s defenses are already lowered, so it’s harder to fight off new seasonal allergies.

Eliminating or minimizing exposure to these substances helps reduce the risk of an allergy attack. If you’re allergic to pet dander, for example, don’t let “Mr. Tinkles” sleep with you. If dust mites are a problem, clean frequently and use allergy-proof bedding.

MY THOUGHTS

rhinitis, hay fever, allergies - whatever name you attach to it - can be very uncomfortable.  2 kids in the family seem to be suffering from this and it's a cosntant challenge to keep the allergies at bay.  if you or any member of your family are in the same boat, watch out for the next blog.  it will discuss pointers on how to avoid allergies.

OVER THE COUNTER MEDS

Over the Counter Cold and Flu Medications
By Kristina Duda, R.N., About.com Guide
Updated November 28, 2010

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

With so many over-the-counter medications available to treat cold and flu symptoms, it is hard to know which ones to choose. Here, you will find just a sample of over-the-counter cold and flu medications. To decide which one is right for you, figure out what your symptoms are and which medication will provide the most relief from those symptoms.

1. Over the Counter Medications for Runny Noses, Sneezing and Itching

A few medications are available over the counter for runny noses, sneezing and itching. These are known as antihistamines. They will help dry up your runny nose and stop you from sneezing and itching so much.

2. Over the Counter Medications for Pain Relief and Fever Reduction

Several different medications are available over the counter for bringing down fevers and relieving minor aches and pains. They are sold under brand names such as Tylenol, Motrin and Aleve and also come in generic form. Be sure to find out which one is right for you and your family before taking pain relievers and fever reducers.

3. Over the Counter Medications for Congestion

Having a stuffed up head can not only be uncomfortable, but it can also lead to headaches and sinus infections. A few options are available if you are looking for an over the counter medication to get rid of your congestion. They are known as decongestants.

In the US, pseudoephedrine (PSE) is now available only behind the pharmacy counter but still without a prescription. Several drug companies, including the makers of Sudafed, have replaced PSE with a medication called phenylephrine. It is available in the cold and flu aisle.

4. Over the Counter Medications for Cough

A cough is one of those annoying symptoms that is hard to treat. You never know if you need to do something about it or what could be causing it. You may want to evaluate your cough before taking cough medication. If you decide that an over-the-counter cough medication would be right for you, a choice still must be made between one that breaks up your chest congestion (expectorant) and one that stops your cough (suppressant). It is important to be sure you are taking the right over-the-counter cough medication.
5. Over the Counter Medications for Multiple Symptoms

If you have more than one symptom you need to treat, which most people do when they get a cold or the flu, you may want to consider a medication that treats multiple symptoms. Many options are available, just make sure you are taking one that treats only the symptoms you have. Taking medication for symptoms you do not have is not only unnecessary, but it can also be dangerous.
6. Natural and Herbal Medications For Cold and Flu

Many people prefer natural or herbal treatments when it comes to their health. These can be good options, but it is important to talk with your doctor about what herbs you are taking. They can interact with other medications you may be on or be dangerous for people with certain diseases. Because herbal supplements are not regulated by the Food and Drug Administration, they do not always list potential side effects or interactions with other drugs.

MY THOUGHTS

figuring this out is like habit #5- listen first before you can prescribe anything. especially if you are doing self-medication.

4 COMMON HEALTH MISERIES

Best Treatments for 4 Common Miseries
By Naomi Barr
O, The Oprah Magazine  |  From the April 2008 issue of O, The Oprah Magazine

While researchers poke around genes and molecular pathways to find the next great painkiller, what you may want to know right now is which drug to take for a pounding headache—or for cramps, a back spasm, sore joints. There can be vast differences in how individuals respond to a medication, says Scott Fishman, MD, chief of the division of pain medicine at the University of California, Davis, so relief may require trial and error. Still, a few guidelines will help you feel better faster:

1. Headache

Occasional: For a garden-variety tension headache, first try acetaminophen (Tylenol), says Russell Portenoy, MD, chair of the department of pain medicine and palliative care at Beth Israel Medical Center in New York City. "It's the safest of all the over-the-counter pain relievers at recommended dosages," he says. If your headache doesn't disappear, choose a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (Advil) or naproxen sodium (Aleve), Fishman suggests. Aspirin also works, but because it has a slightly higher risk for gastrointestinal bleeding, most doctors don't recommend it for more than a few days in a row, says Portenoy. Aspirin for heart disease prevention is taken at a lower dose.

You need something stronger: If the pain persists, talk to your doctor about a prescription-strength NSAID (Voltaren, Anaprox, Celebrex). For severe headaches, you may be prescribed drugs that contain butalbital (a barbiturate), caffeine, and either aspirin (Fiorinal) or acetaminophen (Fioricet). Migraine sufferers are often helped by triptans (like Imitrex or Zomig). If the headache becomes chronic, your best bet is to work with a doctor or pain specialist to find the right drug cocktail (this is true with any kind of ongoing pain; go to painmed.org/patient to find a specialist). Drug options include short-acting opioids (Percocet, Vicodin), antidepressants such as Effexor or Cymbalta, which double as analgesics, and antiseizure medications like gabapentin (Neurontin) or pregabalin (Lyrica), recently approved as the first drug to treat fibromyalgia.

2. Menstrual Cramps

Regular monthly discomfort: Take an over-the-counter NSAID. "Studies have shown that these are more effective than acetaminophen in reducing this kind of pain," says Portenoy.

You need something stronger: Your doctor may suggest a prescription-strength NSAID. Another option is suppressing your cycle with birth control pills, or—if the pain is bad enough—a short-acting opioid.

3. Back Pain

Flare-up: For the random spasm or ache, grab some Tylenol. "Most acute back pain is not inflammatory, so for many people, taking an analgesic like acetaminophen may be all they need," says Portenoy. When this doesn't work, then try an NSAID.

You need something stronger: When you're in agony, or the discomfort doesn't relent in several days, ask your doctor about a combination drug such as Tylenol with codeine, a prescription NSAID, or a short-acting opioid. Drugs for chronic back pain include antidepressants, antiepileptics, muscle relaxants such as cyclobenzaprine (Flexeril), and long-acting opioids like OxyContin.

4. Joint Pain

Once in a while: For the occasional achy hip or shoulder, either acetaminophen or an NSAID (which may help more if there's inflammation) should do the trick, says Fishman.

You need something stronger: Treatments include prescription-level NSAIDS, muscle relaxants, short-acting opioids, and corticosteroid shots. Chronic pain patients may also be prescribed the new fibromyalgia drug Lyrica, as well as certain antidepressants.

Beyond Drugs

In addition to medication, a number of complementary treatments—including acupuncture, guided imagery, cognitive and physical therapy, massage, and hydrotherapy—can help ease pain. Mindfulness meditation in particular has proven to be incredibly effective, says Jon Kabat-Zinn, PhD, author of Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Begin by simply focusing on your breath. Pay attention to every inhalation and exhalation through your nostrils. Picture the breath circulating all around your body, then imagine breathing specifically through the area where the pain is located. If you have a headache, for example, visualize the breath going through a hole at the top of your head; for menstrual cramps, it would flow through your pelvis. Do this for five to 20 minutes, and you should begin to notice the pressure diminish.

MY THOUGHTS

i think these miseries are too common we fail to realize there could be more to it. if it has become a misery, not a mere occassional pain, it's time to seek professional help.