Wednesday, November 30, 2011
THOUGHT FOR THE DAY...
Forgiveness ... is the finishing of old business that allows us to experience the present, free of contamination from the past.
FUN FACTS - AND A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT - AND - CHECK OUT " WWW.MELODY'SHAPPYWORLD.COM " FOR A FREE WAY TO BRING HAPPINESS, LOVE AND HOPE TO THE WORLD WE LIVE IN!!
* Less than 10% of criminals commit about 67% of all crime. *
* It takes five minutes to execute someone in a gas chamber. *
* Half of all identity thieves are either relatives, friends, or neighbors of their victims. *
* Eighty percent of Americans will be the victim of violent crime at least once in their lifetime. *
* Bank robber John Dillinger played professional baseball. *
* Al Capone's business card said he was a used furniture dealer. *
______________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
WWW.MELODYSSECRET.COM
WWW.MJHLC.COM
* It takes five minutes to execute someone in a gas chamber. *
* Half of all identity thieves are either relatives, friends, or neighbors of their victims. *
* Eighty percent of Americans will be the victim of violent crime at least once in their lifetime. *
* Bank robber John Dillinger played professional baseball. *
* Al Capone's business card said he was a used furniture dealer. *
______________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
WWW.MELODYSSECRET.COM
WWW.MJHLC.COM
Shine a light on seasonal depression
Your skin isn't the only part of your body that needs a regular dose of sunlight -- your brain thrives on the stuff, too.
Just as your skin helps turn sunlight into vitamin D, your brain uses those same bright rays as a cue to produce serotonin, the neurotransmitter that helps you to feel happy and content.
Lack of sun is why most of us experience the winter blahs at some point -- and for millions of people, it's the direct cause of an annual battle with serious depression.
Now, a new gadget is promising to bring quick and lasting relief to people who suffer from that seasonal affective disorder -- and it works by giving your brain the light it needs to get the serotonin factory producing at mid-summer levels.
The device looks like a set of the earbuds people use for listening to music -- but instead of tiny speakers, these earbuds contain little flashlights with enough power to send a beam of light through the ears and straight into the brain.
Side note: I'm going to be more careful with Q-tips from now on.
Using light to beat SAD is not a new concept. Many people already get relief by staring at a light box. It works -- but it's a pain in the butt: It can take an hour a day, every day, or more to get some relief... and who has that kind of time these days?
That's where the new technique really shines: In one clinical trial, nearly 80 percent of 89 SAD patients who used the earbud flashlights were completely cured with just 12 minutes of treatment a day, according to data presented at the recent International Forum for Mood and Anxiety Disorders in Budapest.
Just 12 minutes! If this holds up to further study, this won't just be a breakthrough -- it would revolutionize how we treat SAD.
The only drawback is the price. At around $300, it's more expensive than a lightbox and even pricier than an iPod.
But since it's every bit as portable as a music player, you can plug in on your way to the office and arrive at work each day singing a new -- and happier -- tune.
On a mission for your health,
Ed Martin
Editor, House Calls
Just as your skin helps turn sunlight into vitamin D, your brain uses those same bright rays as a cue to produce serotonin, the neurotransmitter that helps you to feel happy and content.
Lack of sun is why most of us experience the winter blahs at some point -- and for millions of people, it's the direct cause of an annual battle with serious depression.
Now, a new gadget is promising to bring quick and lasting relief to people who suffer from that seasonal affective disorder -- and it works by giving your brain the light it needs to get the serotonin factory producing at mid-summer levels.
The device looks like a set of the earbuds people use for listening to music -- but instead of tiny speakers, these earbuds contain little flashlights with enough power to send a beam of light through the ears and straight into the brain.
Side note: I'm going to be more careful with Q-tips from now on.
Using light to beat SAD is not a new concept. Many people already get relief by staring at a light box. It works -- but it's a pain in the butt: It can take an hour a day, every day, or more to get some relief... and who has that kind of time these days?
That's where the new technique really shines: In one clinical trial, nearly 80 percent of 89 SAD patients who used the earbud flashlights were completely cured with just 12 minutes of treatment a day, according to data presented at the recent International Forum for Mood and Anxiety Disorders in Budapest.
Just 12 minutes! If this holds up to further study, this won't just be a breakthrough -- it would revolutionize how we treat SAD.
The only drawback is the price. At around $300, it's more expensive than a lightbox and even pricier than an iPod.
But since it's every bit as portable as a music player, you can plug in on your way to the office and arrive at work each day singing a new -- and happier -- tune.
On a mission for your health,
Ed Martin
Editor, House Calls
Step into the sun
Despite what you've heard, the only protection from the sun your skin really needs is a little common sense.
That might sound positively self-destructive here in the age of sunscreen. I've even seen adults slap on a thick layer of the stuff before a two-minute walk across a parking lot.
But the truth is, those chemical-based skin creams can do a lot more harm than good -- and a new study uncovers one more way they can hurt: They stop your skin from sensing and responding to sunlight.
Researchers have found that your skin is loaded with something called rhodopsin, the light receptor in your eyeballs that helps you to see in the dark. In your skin, however, it appears to play a much different role: It helps your body to "see" the UV rays of the sun.
And when it senses that sunlight, your body begins churning out melanin, a natural pigment that helps protect you from potentially damaging UV rays.
Scientists have always known the body can make its own melanin, of course -- melanin is what gives you a tan in the summer.
But until now, they believed the process took days to unfold.
The new study shows that melanin production actually begins almost immediately thanks to those light receptors -- or, at least, it would begin immediately under natural circumstances.
If you cover yourself in sunscreen, though, the light receptors never "see" the UV rays, and melanin production never begins.
That could ultimately leave your skin more exposed to potential damage than ever -- and all because you didn't want to walk across the parking lot without "protection" from the sun.
The researchers were quick to add that they hope their discovery will lead to new and better sunscreens -- and that no one should use the study as an excuse to avoid wearing the stuff that's out there now.
They're partially right -- because you don't need to use this study as an excuse to avoid sunscreen.
There are plenty of other good reasons -- starting with the fact that many of them contain a form of vitamin A that's been proven by government scientists to help speed the growth of skin tumors.
Common sunscreens -- even the ones with natural-sounding names -- are also loaded with hormone-blocking chemicals and free radicals that can do more damage to your skin cells than sunlight ever will.
Believe me, you want nothing to do with this stuff.
Like I said earlier, the best protection is a little common sense: Seek shade before you get too much sun, or at least add a hat and a layer of clothes instead of a layer of chemicals.
On a mission for your health,
Ed Martin
Editor, House Calls
That might sound positively self-destructive here in the age of sunscreen. I've even seen adults slap on a thick layer of the stuff before a two-minute walk across a parking lot.
But the truth is, those chemical-based skin creams can do a lot more harm than good -- and a new study uncovers one more way they can hurt: They stop your skin from sensing and responding to sunlight.
Researchers have found that your skin is loaded with something called rhodopsin, the light receptor in your eyeballs that helps you to see in the dark. In your skin, however, it appears to play a much different role: It helps your body to "see" the UV rays of the sun.
And when it senses that sunlight, your body begins churning out melanin, a natural pigment that helps protect you from potentially damaging UV rays.
Scientists have always known the body can make its own melanin, of course -- melanin is what gives you a tan in the summer.
But until now, they believed the process took days to unfold.
The new study shows that melanin production actually begins almost immediately thanks to those light receptors -- or, at least, it would begin immediately under natural circumstances.
If you cover yourself in sunscreen, though, the light receptors never "see" the UV rays, and melanin production never begins.
That could ultimately leave your skin more exposed to potential damage than ever -- and all because you didn't want to walk across the parking lot without "protection" from the sun.
The researchers were quick to add that they hope their discovery will lead to new and better sunscreens -- and that no one should use the study as an excuse to avoid wearing the stuff that's out there now.
They're partially right -- because you don't need to use this study as an excuse to avoid sunscreen.
There are plenty of other good reasons -- starting with the fact that many of them contain a form of vitamin A that's been proven by government scientists to help speed the growth of skin tumors.
Common sunscreens -- even the ones with natural-sounding names -- are also loaded with hormone-blocking chemicals and free radicals that can do more damage to your skin cells than sunlight ever will.
Believe me, you want nothing to do with this stuff.
Like I said earlier, the best protection is a little common sense: Seek shade before you get too much sun, or at least add a hat and a layer of clothes instead of a layer of chemicals.
On a mission for your health,
Ed Martin
Editor, House Calls
Beware of bisphenol A (BPA) – the cancer-causing, estrogen-mimicking chemical.
I guess I’m supposed to get excited about all the holiday shopping going on and the deals you can get on days like Black Friday. But to me it just means it takes longer to get the same things done. The lines, the crowds... and the discounts don’t thrill me. I’d rather be somewhere else.
So I really don’t think of Black Friday as a good thing. I think it’s named appropriately.
But if you do go shopping, there’s something you should know about your health.
I’m talking about the little slip of paper you tuck into your pocket or purse every time you buy anything. From gas to all those Christmas presents you’re getting for all your friends and family this week.
That receipt is most likely covered with bisphenol A (BPA) – the cancer-causing, estrogen-mimicking chemical.
Paper receipts are coated with BPA to get the ink from the receipt printer to develop on the paper. Problem is, BPA doesn't stay on the receipt, making it easy to be absorbed by anyone handling the paper.
What’s worse is that a new study found that BPA transfers readily from receipts to skin and can penetrate the skin to such a depth that it cannot be washed off.1
BPA is dangerous, even in small amounts. Studies show that it may cause cancers, diabetes, heart disease, obesity, and more.
Nearly every modern register uses this kind of paper. And every one of those receipts, according to new research, contains from 250 to 1,000 times more BPA than a plastic water bottle or soda can lining. Several states, and Canada and Europe, have banned using BPA in some of those kinds of products.
Two other new studies looked at how much of the BPA from each receipt gets from your skin into your bloodstream.
One looked at 15 different types of paper products. including thermal receipts, flyers, magazines, tickets, mailing envelopes, newspapers, food contact papers, food cartons, airplane boarding passes, luggage tags, printing papers, business cards, napkins, paper towels, and toilet paper, collected from several cities around the world.
Thermal papers accounted for 98% of the BPA you are exposed to.
The second study says that you absorb as much as 60% of the BPA you get on your skin.2
Fortunately, there are some good ways to avoid taking in BPA while you’re doing your seasonal shopping.
First, the easiest way to avoid getting BPA on your hands is to decline getting a receipt. If you don't need a receipt, leave it and ask the cashier not to print it if possible. For many small purchases and unless you're purchasing something you may want to take back, you probably don’t need one anyway.
Second, shop at stores that don’t have thermal printers that use BPA.
The Environmental Working Group’s research shows that some of the stores that use BPA-containing receipts in at least some outlets include McDonald's, CVS, KFC, Whole Foods, Wal-Mart, Safeway and the U.S. Postal Service.
Receipts from some major chains including Target, Starbucks and Bank of America ATMs issued receipts that were BPA-free or contained only trace amounts.3
Third, handle your receipts as little as possible, and make sure you wash your hands the right way when you get home. Washing your hands is one of the quickest, safest, easiest and most overlooked things you can do to protect your health on many levels. Unfortunately, few of us do it properly. Keep these three things in mind:
1. You don’t need a special soap. Expensive antibacterial soap is a waste of money and can contain toxic chemicals. Same goes for hand sanitizers.
Ordinary, plain, unscented soap is the best. It kills just as many microbes and bacteria as antibacterial soap. A U.S. FDA advisory committee found that use of antibacterial soaps provides no benefits over plain soap and water.4
2. Your choice of hot or cold water makes no difference. For comfort, I like warm water.
3. The length of time washing your hands is important. Twenty seconds is the optimum length – that’s about the time it takes to sing the “Happy Birthday” song – twice.
4. Make sure you rinse the soap off your hands with running water and dry them well – preferably on a disposable paper towel.
To Your Good Health,
Al Sears, MD
So I really don’t think of Black Friday as a good thing. I think it’s named appropriately.
But if you do go shopping, there’s something you should know about your health.
I’m talking about the little slip of paper you tuck into your pocket or purse every time you buy anything. From gas to all those Christmas presents you’re getting for all your friends and family this week.
That receipt is most likely covered with bisphenol A (BPA) – the cancer-causing, estrogen-mimicking chemical.
Paper receipts are coated with BPA to get the ink from the receipt printer to develop on the paper. Problem is, BPA doesn't stay on the receipt, making it easy to be absorbed by anyone handling the paper.
What’s worse is that a new study found that BPA transfers readily from receipts to skin and can penetrate the skin to such a depth that it cannot be washed off.1
BPA is dangerous, even in small amounts. Studies show that it may cause cancers, diabetes, heart disease, obesity, and more.
Nearly every modern register uses this kind of paper. And every one of those receipts, according to new research, contains from 250 to 1,000 times more BPA than a plastic water bottle or soda can lining. Several states, and Canada and Europe, have banned using BPA in some of those kinds of products.
Two other new studies looked at how much of the BPA from each receipt gets from your skin into your bloodstream.
One looked at 15 different types of paper products. including thermal receipts, flyers, magazines, tickets, mailing envelopes, newspapers, food contact papers, food cartons, airplane boarding passes, luggage tags, printing papers, business cards, napkins, paper towels, and toilet paper, collected from several cities around the world.
Thermal papers accounted for 98% of the BPA you are exposed to.
The second study says that you absorb as much as 60% of the BPA you get on your skin.2
Fortunately, there are some good ways to avoid taking in BPA while you’re doing your seasonal shopping.
First, the easiest way to avoid getting BPA on your hands is to decline getting a receipt. If you don't need a receipt, leave it and ask the cashier not to print it if possible. For many small purchases and unless you're purchasing something you may want to take back, you probably don’t need one anyway.
Second, shop at stores that don’t have thermal printers that use BPA.
The Environmental Working Group’s research shows that some of the stores that use BPA-containing receipts in at least some outlets include McDonald's, CVS, KFC, Whole Foods, Wal-Mart, Safeway and the U.S. Postal Service.
Receipts from some major chains including Target, Starbucks and Bank of America ATMs issued receipts that were BPA-free or contained only trace amounts.3
Third, handle your receipts as little as possible, and make sure you wash your hands the right way when you get home. Washing your hands is one of the quickest, safest, easiest and most overlooked things you can do to protect your health on many levels. Unfortunately, few of us do it properly. Keep these three things in mind:
1. You don’t need a special soap. Expensive antibacterial soap is a waste of money and can contain toxic chemicals. Same goes for hand sanitizers.
Ordinary, plain, unscented soap is the best. It kills just as many microbes and bacteria as antibacterial soap. A U.S. FDA advisory committee found that use of antibacterial soaps provides no benefits over plain soap and water.4
2. Your choice of hot or cold water makes no difference. For comfort, I like warm water.
3. The length of time washing your hands is important. Twenty seconds is the optimum length – that’s about the time it takes to sing the “Happy Birthday” song – twice.
4. Make sure you rinse the soap off your hands with running water and dry them well – preferably on a disposable paper towel.
To Your Good Health,
Al Sears, MD
Gene Screening Tells Which Prostate Cancers Are Lethal
Scientists measuring active DNA in prostate tumors have identified aggressive forms of the disease that are about three times more likely to kill patients within a few years, a study shows.
Screening for the genes, found in about 29 percent of patients in the study, may allow the most lethal types of prostate cancer to be pinpointed earlier and more definitively than current tests, researchers said Monday in a report in the Proceedings of the National Academy of Sciences.
More than 240,800 U.S. men will be diagnosed with prostate cancer this year and 33,700 will die, according to the National Cancer Institute. In some instances, it can take 10 years for the cancer to spread, spurring some doctors to advise watchful waiting for men older than 75 rather than immediate treatment that can include surgery. In other cases, the disease can move quickly, killing within a few years.
“We’ve begun the process of identifying genes which predispose poor outcomes,” said Arnold Levine, a study author and biologist at the Institute for Advanced Study in Princeton, New Jersey. “It’s an early indication.”
The study used data from 281 patients from Sweden who had been recruited between 1977 through 1999 that included their age, whether they died from the cancer, and how long they survived. The scientists tested their tumor tissue for genetic expressions associated with prostate cancer.
“Stem-cell-like” gene activation patterns examined in the new test led researchers to identify two subtypes of prostate cancer that carried a 3.2-fold increased risk of death.
Gleason Score
The current method for predicting prostate cancer involves a method of tumor grading based on how the malignant cells pattern themselves, called the Gleason system. Patients’ tumors are scored on the cell patterns, which are rated by their ability to mimic normal prostate gland structure. A low score means the cancer is similar to normal prostate tissue and is less likely to spread, whereas a high score means the cancer is more likely to spread, portending a poorer outcome.
A low Gleason score, however, doesn’t necessarily mean the cancer won’t turn hostile, researchers said. The gene test may help predict patients with low Gleason scores who will have poor survival, they said.
The results will need to be validated in a larger prospective trial, Levine said. His group has started that work. Early data may be available as soon as five years from now, and survival data in 10 to 15 years, he said.
Screening for the genes, found in about 29 percent of patients in the study, may allow the most lethal types of prostate cancer to be pinpointed earlier and more definitively than current tests, researchers said Monday in a report in the Proceedings of the National Academy of Sciences.
More than 240,800 U.S. men will be diagnosed with prostate cancer this year and 33,700 will die, according to the National Cancer Institute. In some instances, it can take 10 years for the cancer to spread, spurring some doctors to advise watchful waiting for men older than 75 rather than immediate treatment that can include surgery. In other cases, the disease can move quickly, killing within a few years.
“We’ve begun the process of identifying genes which predispose poor outcomes,” said Arnold Levine, a study author and biologist at the Institute for Advanced Study in Princeton, New Jersey. “It’s an early indication.”
The study used data from 281 patients from Sweden who had been recruited between 1977 through 1999 that included their age, whether they died from the cancer, and how long they survived. The scientists tested their tumor tissue for genetic expressions associated with prostate cancer.
“Stem-cell-like” gene activation patterns examined in the new test led researchers to identify two subtypes of prostate cancer that carried a 3.2-fold increased risk of death.
Gleason Score
The current method for predicting prostate cancer involves a method of tumor grading based on how the malignant cells pattern themselves, called the Gleason system. Patients’ tumors are scored on the cell patterns, which are rated by their ability to mimic normal prostate gland structure. A low score means the cancer is similar to normal prostate tissue and is less likely to spread, whereas a high score means the cancer is more likely to spread, portending a poorer outcome.
A low Gleason score, however, doesn’t necessarily mean the cancer won’t turn hostile, researchers said. The gene test may help predict patients with low Gleason scores who will have poor survival, they said.
The results will need to be validated in a larger prospective trial, Levine said. His group has started that work. Early data may be available as soon as five years from now, and survival data in 10 to 15 years, he said.
New Brain Scan Detects Alzheimer’s Earlier
A pioneering scanning technique promises to give doctors the first accurate test for Alzheimer’s disease in living patients, allowing earlier treatment to slow the progression of the dementia-causing illness.
The technique combines a positron emission technology (PET) scan with Flutemetamol, a new compound developed by GE Healthcare that highlights parts of the brain affected by beta amyloid plaques, the accumulation of growths brought on by Alzheimer’s disease.
Final clinical trials of the technique are now underway. If researchers achieve good results as is expected, the scan could be in use by late next year.
Until now, the only way to definitively diagnose Alzheimer’s has been after patients die and their brains are examined for the beta amyloid plaques.
“What makes the results so revolutionary is that it makes both a correct and an earlier diagnosis possible for the first time,” says Dr. Francois Nicolas, director of neurology at GE Healthcare. “This could significantly increase the quality and even the length of a patient’s life.”
In the procedure, patients are injected in the arm with Flutemetamol and given a PET scan. The compound illuminates in red the areas of the brain with the beta amyloid plaques, indicating Alzheimer’s disease.
More than 26 million people around the globe have Alzheimer’s, the most common type of dementia. That number is expected to quadruple by 2050, according to Johns Hopkins Bloomberg School of Public Health researchers.
In the United States, Alzheimer’s is the sixth-leading cause of death; for people 65 and older, it is the fifth-leading cause of death, according to the Alzheimer’s Association. Researchers have yet to discover what causes the illness, but many believe genetics, prior severe head injuries, and repeated exposure to aluminum may play a role.
The technique combines a positron emission technology (PET) scan with Flutemetamol, a new compound developed by GE Healthcare that highlights parts of the brain affected by beta amyloid plaques, the accumulation of growths brought on by Alzheimer’s disease.
Final clinical trials of the technique are now underway. If researchers achieve good results as is expected, the scan could be in use by late next year.
Until now, the only way to definitively diagnose Alzheimer’s has been after patients die and their brains are examined for the beta amyloid plaques.
“What makes the results so revolutionary is that it makes both a correct and an earlier diagnosis possible for the first time,” says Dr. Francois Nicolas, director of neurology at GE Healthcare. “This could significantly increase the quality and even the length of a patient’s life.”
In the procedure, patients are injected in the arm with Flutemetamol and given a PET scan. The compound illuminates in red the areas of the brain with the beta amyloid plaques, indicating Alzheimer’s disease.
More than 26 million people around the globe have Alzheimer’s, the most common type of dementia. That number is expected to quadruple by 2050, according to Johns Hopkins Bloomberg School of Public Health researchers.
In the United States, Alzheimer’s is the sixth-leading cause of death; for people 65 and older, it is the fifth-leading cause of death, according to the Alzheimer’s Association. Researchers have yet to discover what causes the illness, but many believe genetics, prior severe head injuries, and repeated exposure to aluminum may play a role.
Tuesday, November 29, 2011
THOUGHT FOR THE DAY...
Resolve to keep happy, and your joy and you shall form an invincible host against difficulties.
FUN FACTS - AND A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT - AND - CHECK OUT " WWW.MELODY'SHAPPYWORLD.COM " FOR A FREE WAY TO BRING HAPPINESS, LOVE AND HOPE TO THE WORLD WE LIVE IN!!
* Only 1 out of 700 identity thieves gets caught! *
* Nose prints are used to identify dogs, just like humans use their fingerprints! *
* No patent can ever be taken out on a gambling machine in the United States. *
* Native Americans do not have to pay tax on their land. *
* Murder is the only crime that does not increase during the full moon. Theft, disorderly conduct, larceny, armed robbery, assault and battery, and rape all statistically increase dramatically during the full moon. *
* Most burglaries occur during the daytime! *
______________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
WWW.MELODYSSECRET.COM
WWW.MJHLC.COM
* Nose prints are used to identify dogs, just like humans use their fingerprints! *
* No patent can ever be taken out on a gambling machine in the United States. *
* Native Americans do not have to pay tax on their land. *
* Murder is the only crime that does not increase during the full moon. Theft, disorderly conduct, larceny, armed robbery, assault and battery, and rape all statistically increase dramatically during the full moon. *
* Most burglaries occur during the daytime! *
______________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
WWW.MELODYSSECRET.COM
WWW.MJHLC.COM
IBD Increases Skin Cancer Risk: Study
Patients who have inflammatory bowel disease (IBD) may have an increased risk of developing skin cancer, and the risk is even higher in those patients who have taken immunosuppressant medications. Two studies appearing in the American Gastroenterological Association's journal Gastroenterology, found that IBD patients who used thiopurines, which include Purinethol, Azasan, and Tabloid, significantly increased their risk of developing nonmelanoma skin cancer — and at an early age.
"The increased risk of skin cancer that we found in our study was observed in all patients, even before the age of 50 years," said Dr. Laurent Peyrin-Biroulet, lead author of the first study. "As expected, this risk increased with age.
"All patients with irritable bowel disease currently receiving or having previously received thiopurines should protect their skin from UV radiation and receive regular dermatologic screening, regardless of their age," said Peyrin-Biroulet.
Nonmelanoma skin cancers (NMSC) include basal cell carcinoma and squamous cell carcinoma, and are the most commonly diagnosed cancers in the United States. NMSC is also the most common cancer diagnosed in people on immunosuppressive medications, and the numbers of patients with IBD who are treated with immunosuppressants continue to increase.
"All individuals should be protecting themselves against skin cancer," said Harminder Singh, lead author of the second study. "But, it is especially important that physicians stress the need to be extra vigilant about skin care with their irritable bowel disease patients, especially among those exposed to immunosuppressants such as thiopurines."
"The increased risk of skin cancer that we found in our study was observed in all patients, even before the age of 50 years," said Dr. Laurent Peyrin-Biroulet, lead author of the first study. "As expected, this risk increased with age.
"All patients with irritable bowel disease currently receiving or having previously received thiopurines should protect their skin from UV radiation and receive regular dermatologic screening, regardless of their age," said Peyrin-Biroulet.
Nonmelanoma skin cancers (NMSC) include basal cell carcinoma and squamous cell carcinoma, and are the most commonly diagnosed cancers in the United States. NMSC is also the most common cancer diagnosed in people on immunosuppressive medications, and the numbers of patients with IBD who are treated with immunosuppressants continue to increase.
"All individuals should be protecting themselves against skin cancer," said Harminder Singh, lead author of the second study. "But, it is especially important that physicians stress the need to be extra vigilant about skin care with their irritable bowel disease patients, especially among those exposed to immunosuppressants such as thiopurines."
Buying Wireless Gadgets for Kids? Beware of Radiation Dangers
Cell phones and iPads are near the top of many youngsters’ wish lists this holiday season, but experts say the popular wireless devices come with some very real and very scary health dangers for children.
Few people appreciate that almost all wireless devices come with manufacturers’ fine print warnings not to hold them next to an adult body. Even more alarming is the fact that controlled studies show that microwave radiation from cell phones weaken the brain’s protective barrier and cause men to produce damaged sperm.
The kicker is this: Cell phones and other radiation-emitting devices are likely even more dangerous for children than they are for adults, say experts.
Children’s heads absorb twice as much microwave radiation from cell phones as adult heads do, according to a recently published scientific report from the Environmental Health Trust (EHT) and Healthy Child Healthy World, two nonprofit research and educational groups.
Guidelines by the Federal Communications Commission (FCC) that set safe limits on wireless device radiation are based on old assumptions that most users would be adult men. The standards were devised using a 6-foot-2, 220-pound man as the standard user, according to the EHT. These days, of course, smaller-bodied women and children use wireless devices as much as men.
“The standard for cell phones has been developed based on old science, old models, and old assumptions about how we use cell phones, and that’s why they need to change and protect our children and grandchildren,” said EHT founder Dr. Devra Davis.
Dr. Davis calls attention to an iPad fine print warning that states: “A small percentage of people may be susceptible to blackouts or seizures (even if they have never had one before) when exposed to flashing lights or light patterns such as when playing games or watching videos ... Discontinue use of iPad and consult a physician if you experience headaches, blackouts, seizures, convulsion, eye or muscle twitching, loss of awareness, involuntary movement, or disorientation. To reduce risk of headaches, blackouts, seizures and eyestrain, avoid prolonged use, hold iPad some distance from your eyes, use iPad in a well-lit room, and take frequent breaks.”
Said Dr. Davis: “Whoever wrote this probably had in mind the adult who can fork over $400 to $500 for the iPad. Yet nowadays, even babies and toddlers are learning to read from wired devices and falling asleep to white noise played from phones placed under their pillows. A child’s brain, healthy or otherwise, is cased in a thinner skull; that’s why they absorb more microwave radiation.
“The brains of children with learning problems, autism or other neurological disorders may be more vulnerable to damage than those of their healthy friends and family members.”
The iPad safety advice also includes information about exposure to radiofrequency energy. The pamphlet notes, “If you are...concerned about exposure to RF energy, you can further limit your exposure by limiting the amount of time using iPad WiFi +3G in wireless mode ... and by placing more distance between your body and iPad Wi-Fi +3G.”
There is controversy over whether radiation from wireless devices can cause brain cancer, but experts say that when it comes to children, it’s best to err on the side of caution.
Says Rachel Lincoln Sarnoff, Executive Director and CEO of Healthy Child Healthy World: "There's no denying these gadgets are fun. My kids love them, too. But these technologies are developing faster than our ability to understand their potential health impacts. We're not asking parents to not buy or use them, we're simply asking them to take precautions. It's better to be safe rather than sorry when it comes to our children's health."
The EHT and other experts advise that a child should:
• Use the speaker phone feature or a hands-free headset which keeps the device farther away from the head during use.
• Carry their phone off their body, such as in a backpack or purse.
• Keep their phone fully charged. A device with a low battery emits more radiation.
• Should never sleep with a wireless device next to them.
Also, adults should never give their phones to a small child for use as a toy.
Few people appreciate that almost all wireless devices come with manufacturers’ fine print warnings not to hold them next to an adult body. Even more alarming is the fact that controlled studies show that microwave radiation from cell phones weaken the brain’s protective barrier and cause men to produce damaged sperm.
The kicker is this: Cell phones and other radiation-emitting devices are likely even more dangerous for children than they are for adults, say experts.
Children’s heads absorb twice as much microwave radiation from cell phones as adult heads do, according to a recently published scientific report from the Environmental Health Trust (EHT) and Healthy Child Healthy World, two nonprofit research and educational groups.
Guidelines by the Federal Communications Commission (FCC) that set safe limits on wireless device radiation are based on old assumptions that most users would be adult men. The standards were devised using a 6-foot-2, 220-pound man as the standard user, according to the EHT. These days, of course, smaller-bodied women and children use wireless devices as much as men.
“The standard for cell phones has been developed based on old science, old models, and old assumptions about how we use cell phones, and that’s why they need to change and protect our children and grandchildren,” said EHT founder Dr. Devra Davis.
Dr. Davis calls attention to an iPad fine print warning that states: “A small percentage of people may be susceptible to blackouts or seizures (even if they have never had one before) when exposed to flashing lights or light patterns such as when playing games or watching videos ... Discontinue use of iPad and consult a physician if you experience headaches, blackouts, seizures, convulsion, eye or muscle twitching, loss of awareness, involuntary movement, or disorientation. To reduce risk of headaches, blackouts, seizures and eyestrain, avoid prolonged use, hold iPad some distance from your eyes, use iPad in a well-lit room, and take frequent breaks.”
Said Dr. Davis: “Whoever wrote this probably had in mind the adult who can fork over $400 to $500 for the iPad. Yet nowadays, even babies and toddlers are learning to read from wired devices and falling asleep to white noise played from phones placed under their pillows. A child’s brain, healthy or otherwise, is cased in a thinner skull; that’s why they absorb more microwave radiation.
“The brains of children with learning problems, autism or other neurological disorders may be more vulnerable to damage than those of their healthy friends and family members.”
The iPad safety advice also includes information about exposure to radiofrequency energy. The pamphlet notes, “If you are...concerned about exposure to RF energy, you can further limit your exposure by limiting the amount of time using iPad WiFi +3G in wireless mode ... and by placing more distance between your body and iPad Wi-Fi +3G.”
There is controversy over whether radiation from wireless devices can cause brain cancer, but experts say that when it comes to children, it’s best to err on the side of caution.
Says Rachel Lincoln Sarnoff, Executive Director and CEO of Healthy Child Healthy World: "There's no denying these gadgets are fun. My kids love them, too. But these technologies are developing faster than our ability to understand their potential health impacts. We're not asking parents to not buy or use them, we're simply asking them to take precautions. It's better to be safe rather than sorry when it comes to our children's health."
The EHT and other experts advise that a child should:
• Use the speaker phone feature or a hands-free headset which keeps the device farther away from the head during use.
• Carry their phone off their body, such as in a backpack or purse.
• Keep their phone fully charged. A device with a low battery emits more radiation.
• Should never sleep with a wireless device next to them.
Also, adults should never give their phones to a small child for use as a toy.
Seniors in Danger from Common Drugs
Older people run twice the risk of being treated in emergency rooms for adverse reactions to drugs than those under the age of 65. One reason is that older bodies don’t eliminate drugs as easily as younger ones do, and seniors also take many more medications than younger people. Multiple medications multiply the risk of side effects, say experts.
“If you take three medications that have sedation as a possible side effect, then the compounding effect may not be 1+1+1=3, but 3x3x3=27,” Todd Semla, an expert on drug treatment for older adults, told “Consumer Reports on Health.”
Check out the medical conditions listed below and the drugs commonly prescribed to treat them. If you’re a senior citizen and your doctor prescribes any of them for you, ask if there’s a safer alternative.
Anxiety Drugs:
• Both chlordiazepoxide (Librium) and diazepam (Valium) can cause confusion, depression, incontinence, and dependence. A possible alternative could be alprazolam (Xanax), which is shorter-acting.
• Amitriptyline (Elavil) and doxepin (Sinequan) cause drowsiness, constipation, and urine retention. Shorter-acting citalopram (Celexa) paroxetine (Paxil) and sertraline (Zoloft) could be possible alternatives.
• Fluoxetine (Prozac) causes agitation and poor sleep. Consider citalopram (Celexa), paroxetine (Paxil), and sertraline (Zoloft) for alternatives.
Antihistamines:
• Chlorpheniramine (Chlor-Trimeton) and diphenhydramine (Benedryl) can cause drowsiness, confusion, and urine retention. Consider cetirizine (Zyrtec), fexofenadine (Allegra) and loratadine (Claritin) as alternatives.
High Blood Pressure and Benign Enlarged Prostate:
• Doxazosin (Cardura), prazosin (Vasoflex), and Terazosin (Hytrin) can cause incontinence as well as dangerously low blood pressure. Safer alternatives could include single-purpose drugs such as tamsulosin (Flomax) for benign enlarged prostate and diuretics to treat high blood pressure.
Pain Relievers:
• Naproxen (Aleve) can cause gastrointestinal bleeding and damage the kidneys. Substitutes may include acetaminophen (Tylenol) and ibuprofen (Advil).
Sleeping Aids:
• Barbituates (Nembutal) can cause drowsiness, confusion, and dependence. Shorter-acting drugs such as zaleplon (Sonata) can be an alternative as well as reviewing and perhaps changing sleeping habits.
Stomach Acid Drugs:
• Bisacodyl (Dulcolax) is a laxative used to relive constipation, but it can make bowel problems worse. As an alternative, try increasing the amounts of water and dietary fiber.
• Diphenoxylate (Lomotil) is used to treat diarrhea caused by gastroenteritis and inflammatory bowel disease, but can cause drowsiness and dependence. Alternatives include a change in diet and loperamide (Imodium).
A recent study at Britain's University of East Anglia found it was vital for doctors to review all drugs taken by older patients to ensure that the benefits outweighed the risk of side effects.
“If you take three medications that have sedation as a possible side effect, then the compounding effect may not be 1+1+1=3, but 3x3x3=27,” Todd Semla, an expert on drug treatment for older adults, told “Consumer Reports on Health.”
Check out the medical conditions listed below and the drugs commonly prescribed to treat them. If you’re a senior citizen and your doctor prescribes any of them for you, ask if there’s a safer alternative.
Anxiety Drugs:
• Both chlordiazepoxide (Librium) and diazepam (Valium) can cause confusion, depression, incontinence, and dependence. A possible alternative could be alprazolam (Xanax), which is shorter-acting.
• Amitriptyline (Elavil) and doxepin (Sinequan) cause drowsiness, constipation, and urine retention. Shorter-acting citalopram (Celexa) paroxetine (Paxil) and sertraline (Zoloft) could be possible alternatives.
• Fluoxetine (Prozac) causes agitation and poor sleep. Consider citalopram (Celexa), paroxetine (Paxil), and sertraline (Zoloft) for alternatives.
Antihistamines:
• Chlorpheniramine (Chlor-Trimeton) and diphenhydramine (Benedryl) can cause drowsiness, confusion, and urine retention. Consider cetirizine (Zyrtec), fexofenadine (Allegra) and loratadine (Claritin) as alternatives.
High Blood Pressure and Benign Enlarged Prostate:
• Doxazosin (Cardura), prazosin (Vasoflex), and Terazosin (Hytrin) can cause incontinence as well as dangerously low blood pressure. Safer alternatives could include single-purpose drugs such as tamsulosin (Flomax) for benign enlarged prostate and diuretics to treat high blood pressure.
Pain Relievers:
• Naproxen (Aleve) can cause gastrointestinal bleeding and damage the kidneys. Substitutes may include acetaminophen (Tylenol) and ibuprofen (Advil).
Sleeping Aids:
• Barbituates (Nembutal) can cause drowsiness, confusion, and dependence. Shorter-acting drugs such as zaleplon (Sonata) can be an alternative as well as reviewing and perhaps changing sleeping habits.
Stomach Acid Drugs:
• Bisacodyl (Dulcolax) is a laxative used to relive constipation, but it can make bowel problems worse. As an alternative, try increasing the amounts of water and dietary fiber.
• Diphenoxylate (Lomotil) is used to treat diarrhea caused by gastroenteritis and inflammatory bowel disease, but can cause drowsiness and dependence. Alternatives include a change in diet and loperamide (Imodium).
A recent study at Britain's University of East Anglia found it was vital for doctors to review all drugs taken by older patients to ensure that the benefits outweighed the risk of side effects.
Study: Vitamin D Prevents Heart Deaths
In people with low blood levels of vitamin D, boosting them with supplements more than halved a person's risk of dying from any cause compared to someone who remained deficient, in a large new study.
Analyzing data on more than 10,000 patients, University of Kansas researchers found that 70 percent were deficient in vitamin D and they were at significantly higher risk for a variety of heart diseases.
D-deficiency also nearly doubled a person's likelihood of dying, whereas correcting the deficiency with supplements lowered their risk of death by 60 percent.
"We expected to see that there was a relationship between heart disease and vitamin D deficiency; we were surprised at how strong it was," Dr. James L. Vacek, a professor of cardiology at the University of Kansas Hospital and Medical Center, told Reuters Health.
"It was so much more profound than we expected."
Vitamin D deficiency has been linked to a range of illnesses, but few studies have demonstrated the reverse -- that supplements could prevent those outcomes.
Vacek and his team reviewed data from 10,899 adults whose vitamin D serum levels had been tested at the University of Kansas Hospital, and found that more than 70 percent of the patients were below 30 nanograms per milliliter, the level many experts consider sufficient for good health.
After taking into account the patients' medical history, medications and other factors, the cardiologists found that people with deficient levels of vitamin D were more than twice as likely to have diabetes, 40 percent more likely to have high blood pressure and about 30 percent more likely to suffer from cardiomyopathy -- a diseased heart muscle -- as people without D deficiency.
Overall, those who were deficient in D had a three-fold higher likelihood of dying from any cause than those who weren't deficient, the researchers reported in the American Journal of Cardiology. Moreover, when the team looked at people who took vitamin D supplements, their risk of death from any cause was about 60 percent lower than the rest of the patients, although the effect was strongest among those who were vitamin D deficient at the time they were tested.
The study does not prove that vitamin D is the cause of the effects seen -- other factors, like disease, could be responsible both for the differences in health and the differences in vitamin D levels, for instance.
Previous research has indicated that many Americans don't have sufficient levels of vitamin D, however. The latest National Health and Nutrition Examination Survey estimated that 25 percent to 57 percent of adults have insufficient levels of D, and other studies have suggested the number is as high as 70 percent.
Vacek said he believes so many people are deficient because we should get about 90 percent of our Vitamin D from the sun and only about 10 percent from our food. The human body makes vitamin D in response to skin exposure to sunlight.
Certain foods, like oily fish, eggs and enriched milk products are also good sources of D. A sufficient amount of Vitamin D absorption from the sun would require at least 20 minutes of full-body exposure each day in warmer seasons, and most people aren't outside enough, Vacek said.
In the northern United States and throughout Canada, experts say the sun isn't strong enough during the winter months to make sufficient vitamin D, even if the weather was warm enough to expose the skin for a long time.
It means that adults should consider getting their Vitamin D levels checked through a simple blood test, Vacek said, and take vitamin D supplements. Generally, Vacek recommends that adults take between 1,000 to 2,000 international units (IU) of Vitamin D each day.
"If you're not deficient, Vitamin D is not a magic pill that will make you live longer," Vacek said.
"Its benefit is in people who are deficient. If you're low, it makes sense to be put on replacement therapy and have a follow-up a couple months later to make sure your levels come up."
Analyzing data on more than 10,000 patients, University of Kansas researchers found that 70 percent were deficient in vitamin D and they were at significantly higher risk for a variety of heart diseases.
D-deficiency also nearly doubled a person's likelihood of dying, whereas correcting the deficiency with supplements lowered their risk of death by 60 percent.
"We expected to see that there was a relationship between heart disease and vitamin D deficiency; we were surprised at how strong it was," Dr. James L. Vacek, a professor of cardiology at the University of Kansas Hospital and Medical Center, told Reuters Health.
"It was so much more profound than we expected."
Vitamin D deficiency has been linked to a range of illnesses, but few studies have demonstrated the reverse -- that supplements could prevent those outcomes.
Vacek and his team reviewed data from 10,899 adults whose vitamin D serum levels had been tested at the University of Kansas Hospital, and found that more than 70 percent of the patients were below 30 nanograms per milliliter, the level many experts consider sufficient for good health.
After taking into account the patients' medical history, medications and other factors, the cardiologists found that people with deficient levels of vitamin D were more than twice as likely to have diabetes, 40 percent more likely to have high blood pressure and about 30 percent more likely to suffer from cardiomyopathy -- a diseased heart muscle -- as people without D deficiency.
Overall, those who were deficient in D had a three-fold higher likelihood of dying from any cause than those who weren't deficient, the researchers reported in the American Journal of Cardiology. Moreover, when the team looked at people who took vitamin D supplements, their risk of death from any cause was about 60 percent lower than the rest of the patients, although the effect was strongest among those who were vitamin D deficient at the time they were tested.
The study does not prove that vitamin D is the cause of the effects seen -- other factors, like disease, could be responsible both for the differences in health and the differences in vitamin D levels, for instance.
Previous research has indicated that many Americans don't have sufficient levels of vitamin D, however. The latest National Health and Nutrition Examination Survey estimated that 25 percent to 57 percent of adults have insufficient levels of D, and other studies have suggested the number is as high as 70 percent.
Vacek said he believes so many people are deficient because we should get about 90 percent of our Vitamin D from the sun and only about 10 percent from our food. The human body makes vitamin D in response to skin exposure to sunlight.
Certain foods, like oily fish, eggs and enriched milk products are also good sources of D. A sufficient amount of Vitamin D absorption from the sun would require at least 20 minutes of full-body exposure each day in warmer seasons, and most people aren't outside enough, Vacek said.
In the northern United States and throughout Canada, experts say the sun isn't strong enough during the winter months to make sufficient vitamin D, even if the weather was warm enough to expose the skin for a long time.
It means that adults should consider getting their Vitamin D levels checked through a simple blood test, Vacek said, and take vitamin D supplements. Generally, Vacek recommends that adults take between 1,000 to 2,000 international units (IU) of Vitamin D each day.
"If you're not deficient, Vitamin D is not a magic pill that will make you live longer," Vacek said.
"Its benefit is in people who are deficient. If you're low, it makes sense to be put on replacement therapy and have a follow-up a couple months later to make sure your levels come up."
Tips to Help COPD Patients Avoid Attacks - How to Have More Energy and Breathe Better
Living with chronic obstructive pulmonary disease (COPD) isn't easy. Daily activities like dressing and eating can drain COPD patients of energy and bronchial episodes are scary and stressful. Lifescript’s Medical Detective talked to experts and a longtime patient for tips on coping with this chronic respiratory disease...
When Knowles Hamrick was diagnosed with chronic obstructive pulmonary disorder (COPD) 16 years ago at 39, he wasn’t surprised.
Severe shortness of breath, wheezing, coughing and an allergic reaction to aerosol sprays and perfumes had been his constant companions for years, as were his daily five packs of cigarettes.
“I was very ill,” Hamrick says. “The doctor confirmed what I suspected.”
Like his fellow 12 million Americans with COPD, Hamrick faces daily struggles coping with a disease that can make even cooking dinner a breath-robbing task.
“By the time COPD is diagnosed, patients often have lost up to half of their lung capacity,” says respiratory therapist Jane Martin, associate director of education at the COPD Foundation. “The effects can be extremely severe.”
COPD is a group of respiratory diseases that include chronic bronchitis and emphysema. More women than men have the disease, which is the fourth leading cause of death in the U.S.
Researchers believe the incidence of COPD among women is higher because they smoke more now than before, and smoke may damage women’s lungs more than men’s, according to the Centers for Disease Control and Prevention.
Chronic coughs, intense mucus production and disabling shortness of breath are common symptoms.
As the disease progresses and lung function deteriorates, physical activity and social interactions become increasingly difficult for COPD patients.
As devastating as the disease is, there are steps people with COPD can take to improve the quality of their lives. Lifescript’s Medical Detective unveils the top 10 doctor-recommended tips for enjoying easier, more productive days.
1. Quit smoking
Lighting up accounts for as many as 90% of COPD-related deaths, according to the National Heart Lung and Blood Institute.
Quitting smoking “is the most important thing patients can do” to improve their condition and prognosis, says David Au, M.D., associate professor of medicine in the Division of Pulmonary and Critical Care Medicine at the University of Washington.
“When COPD patients quit smoking, lung function improves a little," he says. "If they continue to smoke, they double the rate of lung loss.”
Quitting isn’t easy.
“I tried 550 zillion times,” says Hamrick, but it took his COPD diagnosis to make him give it up for good.
“I went home and threw away four cartons of cigarettes," he says. "I bought a case of peppermints and cinnamon toothpicks to help with nicotine urges. They worked.”
Unfortunately, the cold turkey approach often isn't effective for others. Experts recommend using a nicotine patch, gum or lozenges or prescription medications for a short period. Also try support groups, as well as avoiding alcohol and the company of other smokers.
To see how others did it, read How I Quit Smoking and consult your doctor for the best method for you.
2. Avoid lung irritants
Everything from perfume to cigarette smoke to toxic industrial chemicals can irritate the lungs of COPD patients.
“There isn’t a blanket recommendation about what to avoid,” Au says. “We tailor it to the individual.” However, COPD patients generally should:
Avoid second-hand smoke, fumes and strong odors.
Steer clear of common allergens like pollens and dust.
Remain indoors when it’s smoggy outside.
Make your house mold-free. Mop up damp spots in bathrooms and kitchens to prevent spores from growing.
On cold days, cover your mouth and nose when outdoors because frigid air may trigger worse symptoms and cause more fatigue. Industrial workers with COPD should wear protective face masks.
3. Engage in exercise
As hard as it is to imagine exercising, it’s strongly recommended by respiratory disease doctors.
“Even in severe stages of COPD, it can be effective,” Martin says.
That's because exercise makes the lungs and heart work harder to carry oxygen to the body, and the right workouts can strengthen chest muscles and improve breathing.
But don't start training for a triathlon. The best way for COPD patients to ease into exercise is to start pulmonary rehabilitation, in which specialists design exercises to an individual’s ability, Au says.
“It’s not about speed, but endurance,” Martin says. “Even those with extremely limited breathing can walk for 20 minutes at a slow pace.”
Women, particularly, benefit from physical movement, because weight-bearing exercises like walking can help maintain bone density and prevent osteoporosis, Martin adds.
Exercise is especially important after an acute bout of chronic bronchitis because long hospital stays and steroids – medication often used during and after acute attacks – weaken muscles, experts say.
“I take patients to Wal-Mart, where they use grocery carts as support and walk around the store," Au says. "It’s great exercise!”
4. Watch your diet
Maintaining proper weight is key to improving a COPD patient’s quality of life, pulmonologists say.
“Half of COPD patients are overweight,” Au says. “Carrying an extra load with impaired lungs makes breathing more difficult.”
That's because an oversized stomach presses on the diaphragm, a muscular partition that plays a major role in breathing. The stomach is located right under the lungs, and large meals may push against the diaphragm, impeding respiration.
To aid breathing, respiratory disease experts recommend these tips:
Eat small meals several times a day, rather than three large ones.
Stay hydrated. Fluids help keep airway mucus thin, aiding in breathing.
Avoid talking when eating. It helps conserve energy.
Steer clear of gassy foods, such as Brussels sprouts, cabbage and sodas. They bloat your stomach, pressing on the diaphragm.
But while it’s important to avoid being overweight, being too thin is also dangerous.
“COPD patients use more calories just to breathe than others use for all their daily activities,” Martin explains. “They should always be 10 pounds over their ideal body weight.”
That way, they have extra weight for expending energy after an acute episode or hospitalization.
5. Get vaccinations and avoid infections
COPD patients are at greater risk of lung infections than the general population. That's one reason it's important to get a yearly flu vaccination and pneumonia vaccine every 5-7 years, doctors say.
Also, try to avoid catching a cold, which exacerbates COPD conditions and, in some circumstances, turns life-threatening, Au says.
To avoid infections:
Skip that family dinner if your cousin has a cold or other respiratory infection. “As important as it is to socialize, you must think about yourself first,” Martin says. “That means staying away from grandkids who are sneezing and coughing.”
Wash hands frequently.
Use anti-bacterial wipes and lotions often.
In a doctor’s office or bank, use your own pen, not the public ones.
6. Get lots of rest
Dyspnea, or shortness of breath, contributes to fatigue, exacerbating breathing troubles, experts say. Fatigue also contributes to loss of muscle mass, decreased strength and more frequent respiratory infections.
“It’s better to exert yourself during the day and sleep at night,” Martin says. “Too much daytime sleeping may be a sign of something wrong.”
For example, patient’s lungs may not be properly discharging carbon dioxide, intensifying fatigue, Martin adds. What’s the solution? Rest! Here’s how:
Avoid sleeping during the day. Sleep quality is better if you’re tired at night.
Exercise three times a week, but not within two hours of bedtime.
Avoid caffeine after 5 p.m.
Eat a small protein snack before bed, but avoid large dinners.
“A little nap is OK after morning exercise,” Martin says.
“But sleeping all day is not," he says. "If you are, see your doctor.”
7. Conserve energy
Just breathing saps the energy of COPD patients, bringing on fatigue. Try these energy-conserving tips:
Move slowly.
Avoid activities that require lots of energy, like vacuuming or washing dishes. Use the dishwasher instead.
Engage in strenuous activities earlier in the day and rest afterward.
Use a cart with wheels to haul laundry and household items.
Sit when drying your hair or applying make-up. Standing requires more energy.
Wear clothes and shoes that are easy to put on.
Rest after eating. Digesting food exerts energy.
Ask friends or family to help with big chores.
8. Limit stress
High stress levels worsen breathlessness, leading to panic.
“That’s when you get into trouble,” Martin says.
These relaxation tips may help you better handle anxious moments:
Take up yoga or meditation, which help you control breathing and quiet your mind. They also improve sleep and blood pressure, which reduces stress.
Listen to relaxing music.
Try guided imagery – programs of directed thoughts that take your imagination to relaxing places – or create your own, on a beach or in the mountains.
Practice breathing techniques approved by your doctor.
Join COPD support groups – in person or online – for encouragement and companionship when you’re under stress.
Cuddle a pet. Hamrick pets his dog, which is especially helpful, he says, when waiting for an ambulance during an acute attack
9. Oxygen therapy
As COPD progresses, many patients require supplemental oxygen therapy. Symptoms of hypoxemia (oxygen deficiency) are extreme fatigue, headaches, increased breathlessness and fluid retention, doctors say.
Some patients resist starting oxygen therapy, Martin says, because of the stigma attached.
“Lots of people don’t want to be seen with an oxygen tank," Martin says "My advice is, just do it, if your doctor recommends it.”
“Like getting new auto parts when the old ones break down, you need supplemental oxygen to help your other body systems stay in shape,” he says.
Advances in oxygen equipment have made the tanks lighter and longer-lasting. They’re also better at controlling oxygen flow, experts say.
10. Seek help
COPD patients often experience flare-ups.
“There usually are warning signs,” Martin says. “A change in your cough, more shortness of breath than usual – anything that’s not normal for you.
Here’s when you should seek help:
If you have more mucus than usual and have difficulty coughing it up
A severe cough or more frequent coughing
Cold or flu symptoms: runny nose, achiness, chills, fever
Increased shortness of breath
Wheezing
You cough up blood
Call 911 if you can’t complete a sentence without taking a breath between words or develop blue lips or fingernails
Finally, as hard as a COPD diagnosis is, coping strategies do help ease daily life, Hamrick says.
“Slow down, and try not to get upset,” Hamrick advises.
“Read a lot about the disease and seek the support of others. I’ve had COPD for 16 years. I take it one day at a time. You get through it.”
For more information, visit our COPD Health Center.
How Much Do You Know About COPD?
Chronic obstructive pulmonary disease (COPD) is on the rise, according to the National Institutes of Health. More than 12 million people in the U.S. are currently diagnosed with it, and another 12 million may have it but don’t know.
When Knowles Hamrick was diagnosed with chronic obstructive pulmonary disorder (COPD) 16 years ago at 39, he wasn’t surprised.
Severe shortness of breath, wheezing, coughing and an allergic reaction to aerosol sprays and perfumes had been his constant companions for years, as were his daily five packs of cigarettes.
“I was very ill,” Hamrick says. “The doctor confirmed what I suspected.”
Like his fellow 12 million Americans with COPD, Hamrick faces daily struggles coping with a disease that can make even cooking dinner a breath-robbing task.
“By the time COPD is diagnosed, patients often have lost up to half of their lung capacity,” says respiratory therapist Jane Martin, associate director of education at the COPD Foundation. “The effects can be extremely severe.”
COPD is a group of respiratory diseases that include chronic bronchitis and emphysema. More women than men have the disease, which is the fourth leading cause of death in the U.S.
Researchers believe the incidence of COPD among women is higher because they smoke more now than before, and smoke may damage women’s lungs more than men’s, according to the Centers for Disease Control and Prevention.
Chronic coughs, intense mucus production and disabling shortness of breath are common symptoms.
As the disease progresses and lung function deteriorates, physical activity and social interactions become increasingly difficult for COPD patients.
As devastating as the disease is, there are steps people with COPD can take to improve the quality of their lives. Lifescript’s Medical Detective unveils the top 10 doctor-recommended tips for enjoying easier, more productive days.
1. Quit smoking
Lighting up accounts for as many as 90% of COPD-related deaths, according to the National Heart Lung and Blood Institute.
Quitting smoking “is the most important thing patients can do” to improve their condition and prognosis, says David Au, M.D., associate professor of medicine in the Division of Pulmonary and Critical Care Medicine at the University of Washington.
“When COPD patients quit smoking, lung function improves a little," he says. "If they continue to smoke, they double the rate of lung loss.”
Quitting isn’t easy.
“I tried 550 zillion times,” says Hamrick, but it took his COPD diagnosis to make him give it up for good.
“I went home and threw away four cartons of cigarettes," he says. "I bought a case of peppermints and cinnamon toothpicks to help with nicotine urges. They worked.”
Unfortunately, the cold turkey approach often isn't effective for others. Experts recommend using a nicotine patch, gum or lozenges or prescription medications for a short period. Also try support groups, as well as avoiding alcohol and the company of other smokers.
To see how others did it, read How I Quit Smoking and consult your doctor for the best method for you.
2. Avoid lung irritants
Everything from perfume to cigarette smoke to toxic industrial chemicals can irritate the lungs of COPD patients.
“There isn’t a blanket recommendation about what to avoid,” Au says. “We tailor it to the individual.” However, COPD patients generally should:
Avoid second-hand smoke, fumes and strong odors.
Steer clear of common allergens like pollens and dust.
Remain indoors when it’s smoggy outside.
Make your house mold-free. Mop up damp spots in bathrooms and kitchens to prevent spores from growing.
On cold days, cover your mouth and nose when outdoors because frigid air may trigger worse symptoms and cause more fatigue. Industrial workers with COPD should wear protective face masks.
3. Engage in exercise
As hard as it is to imagine exercising, it’s strongly recommended by respiratory disease doctors.
“Even in severe stages of COPD, it can be effective,” Martin says.
That's because exercise makes the lungs and heart work harder to carry oxygen to the body, and the right workouts can strengthen chest muscles and improve breathing.
But don't start training for a triathlon. The best way for COPD patients to ease into exercise is to start pulmonary rehabilitation, in which specialists design exercises to an individual’s ability, Au says.
“It’s not about speed, but endurance,” Martin says. “Even those with extremely limited breathing can walk for 20 minutes at a slow pace.”
Women, particularly, benefit from physical movement, because weight-bearing exercises like walking can help maintain bone density and prevent osteoporosis, Martin adds.
Exercise is especially important after an acute bout of chronic bronchitis because long hospital stays and steroids – medication often used during and after acute attacks – weaken muscles, experts say.
“I take patients to Wal-Mart, where they use grocery carts as support and walk around the store," Au says. "It’s great exercise!”
4. Watch your diet
Maintaining proper weight is key to improving a COPD patient’s quality of life, pulmonologists say.
“Half of COPD patients are overweight,” Au says. “Carrying an extra load with impaired lungs makes breathing more difficult.”
That's because an oversized stomach presses on the diaphragm, a muscular partition that plays a major role in breathing. The stomach is located right under the lungs, and large meals may push against the diaphragm, impeding respiration.
To aid breathing, respiratory disease experts recommend these tips:
Eat small meals several times a day, rather than three large ones.
Stay hydrated. Fluids help keep airway mucus thin, aiding in breathing.
Avoid talking when eating. It helps conserve energy.
Steer clear of gassy foods, such as Brussels sprouts, cabbage and sodas. They bloat your stomach, pressing on the diaphragm.
But while it’s important to avoid being overweight, being too thin is also dangerous.
“COPD patients use more calories just to breathe than others use for all their daily activities,” Martin explains. “They should always be 10 pounds over their ideal body weight.”
That way, they have extra weight for expending energy after an acute episode or hospitalization.
5. Get vaccinations and avoid infections
COPD patients are at greater risk of lung infections than the general population. That's one reason it's important to get a yearly flu vaccination and pneumonia vaccine every 5-7 years, doctors say.
Also, try to avoid catching a cold, which exacerbates COPD conditions and, in some circumstances, turns life-threatening, Au says.
To avoid infections:
Skip that family dinner if your cousin has a cold or other respiratory infection. “As important as it is to socialize, you must think about yourself first,” Martin says. “That means staying away from grandkids who are sneezing and coughing.”
Wash hands frequently.
Use anti-bacterial wipes and lotions often.
In a doctor’s office or bank, use your own pen, not the public ones.
6. Get lots of rest
Dyspnea, or shortness of breath, contributes to fatigue, exacerbating breathing troubles, experts say. Fatigue also contributes to loss of muscle mass, decreased strength and more frequent respiratory infections.
“It’s better to exert yourself during the day and sleep at night,” Martin says. “Too much daytime sleeping may be a sign of something wrong.”
For example, patient’s lungs may not be properly discharging carbon dioxide, intensifying fatigue, Martin adds. What’s the solution? Rest! Here’s how:
Avoid sleeping during the day. Sleep quality is better if you’re tired at night.
Exercise three times a week, but not within two hours of bedtime.
Avoid caffeine after 5 p.m.
Eat a small protein snack before bed, but avoid large dinners.
“A little nap is OK after morning exercise,” Martin says.
“But sleeping all day is not," he says. "If you are, see your doctor.”
7. Conserve energy
Just breathing saps the energy of COPD patients, bringing on fatigue. Try these energy-conserving tips:
Move slowly.
Avoid activities that require lots of energy, like vacuuming or washing dishes. Use the dishwasher instead.
Engage in strenuous activities earlier in the day and rest afterward.
Use a cart with wheels to haul laundry and household items.
Sit when drying your hair or applying make-up. Standing requires more energy.
Wear clothes and shoes that are easy to put on.
Rest after eating. Digesting food exerts energy.
Ask friends or family to help with big chores.
8. Limit stress
High stress levels worsen breathlessness, leading to panic.
“That’s when you get into trouble,” Martin says.
These relaxation tips may help you better handle anxious moments:
Take up yoga or meditation, which help you control breathing and quiet your mind. They also improve sleep and blood pressure, which reduces stress.
Listen to relaxing music.
Try guided imagery – programs of directed thoughts that take your imagination to relaxing places – or create your own, on a beach or in the mountains.
Practice breathing techniques approved by your doctor.
Join COPD support groups – in person or online – for encouragement and companionship when you’re under stress.
Cuddle a pet. Hamrick pets his dog, which is especially helpful, he says, when waiting for an ambulance during an acute attack
9. Oxygen therapy
As COPD progresses, many patients require supplemental oxygen therapy. Symptoms of hypoxemia (oxygen deficiency) are extreme fatigue, headaches, increased breathlessness and fluid retention, doctors say.
Some patients resist starting oxygen therapy, Martin says, because of the stigma attached.
“Lots of people don’t want to be seen with an oxygen tank," Martin says "My advice is, just do it, if your doctor recommends it.”
“Like getting new auto parts when the old ones break down, you need supplemental oxygen to help your other body systems stay in shape,” he says.
Advances in oxygen equipment have made the tanks lighter and longer-lasting. They’re also better at controlling oxygen flow, experts say.
10. Seek help
COPD patients often experience flare-ups.
“There usually are warning signs,” Martin says. “A change in your cough, more shortness of breath than usual – anything that’s not normal for you.
Here’s when you should seek help:
If you have more mucus than usual and have difficulty coughing it up
A severe cough or more frequent coughing
Cold or flu symptoms: runny nose, achiness, chills, fever
Increased shortness of breath
Wheezing
You cough up blood
Call 911 if you can’t complete a sentence without taking a breath between words or develop blue lips or fingernails
Finally, as hard as a COPD diagnosis is, coping strategies do help ease daily life, Hamrick says.
“Slow down, and try not to get upset,” Hamrick advises.
“Read a lot about the disease and seek the support of others. I’ve had COPD for 16 years. I take it one day at a time. You get through it.”
For more information, visit our COPD Health Center.
How Much Do You Know About COPD?
Chronic obstructive pulmonary disease (COPD) is on the rise, according to the National Institutes of Health. More than 12 million people in the U.S. are currently diagnosed with it, and another 12 million may have it but don’t know.
Monday, November 28, 2011
THOUGHT FOR THE DAY...
Happiness doesn't depend on any external conditions,
it is governed by our mental attitude.
it is governed by our mental attitude.
FUN FACTS - AND A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT - AND - CHECK OUT " WWW.MELODY'SHAPPYWORLD.COM " FOR A FREE WAY TO BRING HAPPINESS, LOVE AND HOPE TO THE WORLD WE LIVE IN!!
* Every day 20 banks are robbed. The average take is $2,500! *
* 16 percent of Americans will receive one speeding ticket this year and it will cost them on average $150 per ticket. *
* There have been over 7,200 acts of terrorism against the US over the last 15 years. *
* The U.S. Government will not allow portraits of living persons to appear on stamps. *
* The most common time for a bank robbery is Friday, between 9 and 11 a.m. The least likely time is Wednesday, between 3 and 6 p.m. *
* Organized crime is estimated to account for 10% of all the United States' national income. *
____________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
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WWW.MJHLC.COM
* 16 percent of Americans will receive one speeding ticket this year and it will cost them on average $150 per ticket. *
* There have been over 7,200 acts of terrorism against the US over the last 15 years. *
* The U.S. Government will not allow portraits of living persons to appear on stamps. *
* The most common time for a bank robbery is Friday, between 9 and 11 a.m. The least likely time is Wednesday, between 3 and 6 p.m. *
* Organized crime is estimated to account for 10% of all the United States' national income. *
____________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
WWW.MELODYSSECRET.COM
WWW.MJHLC.COM
12 Ways to Protect Your Joints
Want to stay limber and pain-free as you get older? Then babying your joints is a must. If you suffer from osteoarthritis, the most common degenerative joint disease, you need to protect yourself. Learn how 12 joint-smart moves help relieve pain and keep you moving.
We power-walk to keep hearts strong and lift weights to build muscle, but most of us never think about our joints until they hurt.
More than 1 in 5 American adults have a painful degenerative joint disease, according to the Centers for Disease Control and Prevention (CDC).
The most common is osteoarthritis, which develops when cartilage – the smooth tissue that covers and cushions bones where they meet – wears away, leaving bones to grind painfully against one another.
Age and genetics play a role in joint problems, but a sedentary lifestyle also makes a big difference.
"Joints like motion and exercise," says Heinz Hoenecke, M.D., an orthopedic surgeon at Scripps Clinic in La Jolla, Calif., and head team physician for the San Diego Padres.
Here are 12 joint-smart moves to remain pain-free even in your golden years.
1. Do lighten your load
Maintaining a healthy weight is the best way to protect joints, especially load-bearing, injury-prone knees and hips.
Extra pounds mean extra stress and a higher risk of tears, fracture and osteoarthritis.
“The knee feels about four times your body weight with each step,’’ says Michael Dansinger, M.D., an obesity researcher at Tufts Medical Center and nutrition doctor for "The Biggest Loser."
If you’ve been promising to drop 10 pounds, start today.
That’s enough to cut your risk of osteoarthritis by 50%, Dansinger says.
2. Do move!
Staying active is a must.
Movement lubricates joints by stimulating the flow of synovial fluid. This gooey substance, which surrounds joints, facilitates mobility – like oil in a car engine – and nourishes cartilage.
Physical activity also strengthens muscles, which reduces stress on bone and cartilage inside the joint.
3. Do strengthen your core
Shaping your midsection means more than great abs; it also helps your joints – all the way to your toes.
“A lot of your power, strength and balance comes from the core," says Patrick McCulloch, M.D., an orthopedic surgeon at the Methodist Center for Sports Medicine in Houston and physician for the Astros baseball team and Houston Ballet.
Strong core muscles offer more stability and control over movements.
You’re much more likely to plant feet firmly, rotate shoulders properly or flex knees smoothly – and less likely to twist a joint, land hard or make other movements that’ll cause pain.
This is true not only when you’re exercising, but also doing routine tasks, such as hauling yourself out of bed or walking down stairs.
Yoga, Pilates and weight training three times a week all help increase core strength.
4. Do try tai chi
The Chinese martial art of tai chi has special features that help joints.
A 2009 Tufts University study found that tai chi reduced pain and increased joint function in people with knee osteoarthritis.
The practice uses gentle, rhythmic movements to improve alignment, strength, coordination and flexibility, and relieve stress. Researchers believe the combination of physical and mental benefits may have potent effects on joint health.
5. Do run smart
Running is great for cardio health, but will racking up miles every year ruin knees?
Not necessarily, experts say.
Although low-impact exercise is kinder to joints than the pounding of running, basketball, volleyball or kickboxing, a review of research, published in the Journal of the American Osteopathic Association in 2006, found that moderate levels of running don’t increase risk of knee or hip osteoarthritis.
Still, injury is a possibility.
“If running is your thing, figure out a safe way to do it," McCulloch says. His tips:
If you’re new to the sport, start with short distances – 1-2 miles or 2-3 times a week and increasing distance by 10% a week. If you’re new to exercise, build your muscles first with low-impact activities.
Run on a trail or soft track, not pavement, to reduce impact.
Wear shoes designed for running, and replace them before the cushioning wears down (every 250-300 miles). Use running socks – which wick away sweat that can trigger blisters.
Try cross-training: Switch between running and a gentler sport – such as bicycling or swimming – to avoid joint injuries from overuse.
6. Do fill up on fish
The underlying cause of many joint problems is chronic low-level inflammation caused by microscopic tears in cartilage.
Most people don’t feel these injuries, because cartilage has no nerve endings, but over time inflamed tissue weakens and breaks down.
“Prevention is key, and reducing inflammation is central to that,’’ says Tieraona Low Dog, M.D., a director of the University of Arizona’s Program in Integrative Medicine.
Omega-3 fatty acids are among nature’s most potent anti-inflammatory compounds. And fatty fish – salmon, herring, lake trout and tuna – are some of the richest sources.
Fish are also high in protein, which helps your body form cartilage.
Eat at least two servings a week – 3.5 ounces cooked or 3/4 cup canned.
7. Don’t slouch
Your mother was right when she nagged you to sit up straight. Erect posture keeps weight evenly distributed over your body.
Slouching, on the other hand, pushes your (surprisingly heavy) head forward, increasing stress on joints.
It’s a recipe for strained ligaments (the connective tissue in joints).
Try this: Get up from your chair and stand against a wall without adjusting your upper back and shoulders.
Are the backs of your shoulders, head and butt touching the wall?
If not, straighten up.
8. Don’t sashay in stilettos
High heels look sexy, but many studies show that wearing them too high, too often can hobble you.
High heels shift joint positions at the knee, hip and trunk in ways that hurt the lower back, according to a 2010 Iowa State University study.
And as heels get higher, the load on the knees increases.
The conclusion: “The higher the heel, the greater the risk,’’ says Phil Martin, a kinesiology professor at Iowa State.
9. Do lose that heavy handbag
Many women find it convenient to take all their essentials wherever they go.
But if you carry too much weight in a purse or tote bag, you’re punishing your finger joints and wrists.
“Don’t use small joints to carry big loads,’’ advises Susan Biali, M.D., author of Live a Life You Love: 7 Steps to a Healthier, Happier, More Passionate You (Beaufort Books).
There are better ways to haul your stuff: A well-designed backpack distributes the load across shoulders and upper back.
If that’s not your style, use a shoulder bag, not a purse.
And whatever bag you carry, pack it only with things you really need.
10. Don’t be a weekend warrior
If you spend weekdays sitting at a desk, in the car or on the couch, don’t make up for it by running 15 miles or playing three straight tennis sets on weekends.
Weekend warriors increase the risk of knee and other joint injuries and face more painful problems down the road, according to The Nurse Practitioner, a journal for primary-care clinicians.
A 2003 study published in Canada’s BC Medical Journal found that people with sports injuries are at high risk of re-injury.
And a 2007 study in the American Journal of Sports Medicine found that 10-20 years after tearing a major knee ligament, one of the most common knee injuries, you’d face a 50% chance of having arthritis in that joint.
If you can exercise or play sports only on the weekend, focus on moderate, low-impact activities – and try to get at least 30 minutes of exercise on other days.
For more intensive training, spread activities throughout the week.
11. Do avoid processed foods
Potato chips, cookies, commercial baked goods and other highly processed foods are generally made with oils high in destructive omega-6 fatty acids, which promote inflammation, and over time create joint pain.
To reduce your consumption, read package labels and avoid products made with corn, vegetable or safflower oils or shortening. Go easy on margarine and mayonnaise too.
And make your own salad dressings with olive oil and vinegar. Try this easy All-Purpose Vinaigrette.
12. Don’t push through joint pain
Muscle soreness after exercise is often a sign of hard work, not injury. But with joints, pain always indicates too much stress.
“If a joint hurts or swells, it’s telling you it’s unhappy,” McCulloch says. “You should listen.’’
That’s a warning to stop what you’re doing and let the joint rest.
For more information, visit our new Arthritis Health Center.
Are You Bad to the Bone?
For years, you’ve been the first one on the tennis courts, the weekend hiker, the intrepid gardener on your knees for hours. While all those activities are great for you, they can also be hard on your joints.
We power-walk to keep hearts strong and lift weights to build muscle, but most of us never think about our joints until they hurt.
More than 1 in 5 American adults have a painful degenerative joint disease, according to the Centers for Disease Control and Prevention (CDC).
The most common is osteoarthritis, which develops when cartilage – the smooth tissue that covers and cushions bones where they meet – wears away, leaving bones to grind painfully against one another.
Age and genetics play a role in joint problems, but a sedentary lifestyle also makes a big difference.
"Joints like motion and exercise," says Heinz Hoenecke, M.D., an orthopedic surgeon at Scripps Clinic in La Jolla, Calif., and head team physician for the San Diego Padres.
Here are 12 joint-smart moves to remain pain-free even in your golden years.
1. Do lighten your load
Maintaining a healthy weight is the best way to protect joints, especially load-bearing, injury-prone knees and hips.
Extra pounds mean extra stress and a higher risk of tears, fracture and osteoarthritis.
“The knee feels about four times your body weight with each step,’’ says Michael Dansinger, M.D., an obesity researcher at Tufts Medical Center and nutrition doctor for "The Biggest Loser."
If you’ve been promising to drop 10 pounds, start today.
That’s enough to cut your risk of osteoarthritis by 50%, Dansinger says.
2. Do move!
Staying active is a must.
Movement lubricates joints by stimulating the flow of synovial fluid. This gooey substance, which surrounds joints, facilitates mobility – like oil in a car engine – and nourishes cartilage.
Physical activity also strengthens muscles, which reduces stress on bone and cartilage inside the joint.
3. Do strengthen your core
Shaping your midsection means more than great abs; it also helps your joints – all the way to your toes.
“A lot of your power, strength and balance comes from the core," says Patrick McCulloch, M.D., an orthopedic surgeon at the Methodist Center for Sports Medicine in Houston and physician for the Astros baseball team and Houston Ballet.
Strong core muscles offer more stability and control over movements.
You’re much more likely to plant feet firmly, rotate shoulders properly or flex knees smoothly – and less likely to twist a joint, land hard or make other movements that’ll cause pain.
This is true not only when you’re exercising, but also doing routine tasks, such as hauling yourself out of bed or walking down stairs.
Yoga, Pilates and weight training three times a week all help increase core strength.
4. Do try tai chi
The Chinese martial art of tai chi has special features that help joints.
A 2009 Tufts University study found that tai chi reduced pain and increased joint function in people with knee osteoarthritis.
The practice uses gentle, rhythmic movements to improve alignment, strength, coordination and flexibility, and relieve stress. Researchers believe the combination of physical and mental benefits may have potent effects on joint health.
5. Do run smart
Running is great for cardio health, but will racking up miles every year ruin knees?
Not necessarily, experts say.
Although low-impact exercise is kinder to joints than the pounding of running, basketball, volleyball or kickboxing, a review of research, published in the Journal of the American Osteopathic Association in 2006, found that moderate levels of running don’t increase risk of knee or hip osteoarthritis.
Still, injury is a possibility.
“If running is your thing, figure out a safe way to do it," McCulloch says. His tips:
If you’re new to the sport, start with short distances – 1-2 miles or 2-3 times a week and increasing distance by 10% a week. If you’re new to exercise, build your muscles first with low-impact activities.
Run on a trail or soft track, not pavement, to reduce impact.
Wear shoes designed for running, and replace them before the cushioning wears down (every 250-300 miles). Use running socks – which wick away sweat that can trigger blisters.
Try cross-training: Switch between running and a gentler sport – such as bicycling or swimming – to avoid joint injuries from overuse.
6. Do fill up on fish
The underlying cause of many joint problems is chronic low-level inflammation caused by microscopic tears in cartilage.
Most people don’t feel these injuries, because cartilage has no nerve endings, but over time inflamed tissue weakens and breaks down.
“Prevention is key, and reducing inflammation is central to that,’’ says Tieraona Low Dog, M.D., a director of the University of Arizona’s Program in Integrative Medicine.
Omega-3 fatty acids are among nature’s most potent anti-inflammatory compounds. And fatty fish – salmon, herring, lake trout and tuna – are some of the richest sources.
Fish are also high in protein, which helps your body form cartilage.
Eat at least two servings a week – 3.5 ounces cooked or 3/4 cup canned.
7. Don’t slouch
Your mother was right when she nagged you to sit up straight. Erect posture keeps weight evenly distributed over your body.
Slouching, on the other hand, pushes your (surprisingly heavy) head forward, increasing stress on joints.
It’s a recipe for strained ligaments (the connective tissue in joints).
Try this: Get up from your chair and stand against a wall without adjusting your upper back and shoulders.
Are the backs of your shoulders, head and butt touching the wall?
If not, straighten up.
8. Don’t sashay in stilettos
High heels look sexy, but many studies show that wearing them too high, too often can hobble you.
High heels shift joint positions at the knee, hip and trunk in ways that hurt the lower back, according to a 2010 Iowa State University study.
And as heels get higher, the load on the knees increases.
The conclusion: “The higher the heel, the greater the risk,’’ says Phil Martin, a kinesiology professor at Iowa State.
9. Do lose that heavy handbag
Many women find it convenient to take all their essentials wherever they go.
But if you carry too much weight in a purse or tote bag, you’re punishing your finger joints and wrists.
“Don’t use small joints to carry big loads,’’ advises Susan Biali, M.D., author of Live a Life You Love: 7 Steps to a Healthier, Happier, More Passionate You (Beaufort Books).
There are better ways to haul your stuff: A well-designed backpack distributes the load across shoulders and upper back.
If that’s not your style, use a shoulder bag, not a purse.
And whatever bag you carry, pack it only with things you really need.
10. Don’t be a weekend warrior
If you spend weekdays sitting at a desk, in the car or on the couch, don’t make up for it by running 15 miles or playing three straight tennis sets on weekends.
Weekend warriors increase the risk of knee and other joint injuries and face more painful problems down the road, according to The Nurse Practitioner, a journal for primary-care clinicians.
A 2003 study published in Canada’s BC Medical Journal found that people with sports injuries are at high risk of re-injury.
And a 2007 study in the American Journal of Sports Medicine found that 10-20 years after tearing a major knee ligament, one of the most common knee injuries, you’d face a 50% chance of having arthritis in that joint.
If you can exercise or play sports only on the weekend, focus on moderate, low-impact activities – and try to get at least 30 minutes of exercise on other days.
For more intensive training, spread activities throughout the week.
11. Do avoid processed foods
Potato chips, cookies, commercial baked goods and other highly processed foods are generally made with oils high in destructive omega-6 fatty acids, which promote inflammation, and over time create joint pain.
To reduce your consumption, read package labels and avoid products made with corn, vegetable or safflower oils or shortening. Go easy on margarine and mayonnaise too.
And make your own salad dressings with olive oil and vinegar. Try this easy All-Purpose Vinaigrette.
12. Don’t push through joint pain
Muscle soreness after exercise is often a sign of hard work, not injury. But with joints, pain always indicates too much stress.
“If a joint hurts or swells, it’s telling you it’s unhappy,” McCulloch says. “You should listen.’’
That’s a warning to stop what you’re doing and let the joint rest.
For more information, visit our new Arthritis Health Center.
Are You Bad to the Bone?
For years, you’ve been the first one on the tennis courts, the weekend hiker, the intrepid gardener on your knees for hours. While all those activities are great for you, they can also be hard on your joints.
Natural Pain Relief for Arthritis - 10 Tips to Banish Joint Pain Today
If you suffer from chronic arthritis pain, you’re fighting inflammation and achiness. Medications help, but natural remedies that focus on the mind-body relationship are often overlooked. From deep breathing and stretching to meditation and strength-training, read on for 10 tips to tame the pain today.
When you’re wracked with arthritis pain, even the smallest movements can be a challenge. Untreated, discomfort seems to grow by itself, as your body and mind rebel against the hurt.
“Once pain starts, it’s a bullet train to worry, stress and anxiety,” says Jane Pernotto Ehrman, M.Ed., a behavioral specialist and “mind/body coach” at the Cleveland Clinic in Ohio.
Then you end up dumping more of the inflammatory hormone cortisol into the bloodstream, which exacerbates arthritis, she says.
A whopping 76.2 million Americans suffer from pain; more than half have some form of arthritis, according to the American Pain Foundation.
The right medications can help. But because body and mind are inseparable when it comes to pain, natural therapies like exercise and relaxation also do wonders.
Here are 10 natural remedies for arthritis, even before you open your medicine cabinet.
1. Take a mental holiday.
How it’s done: Begin this exercise, known as guided imagery or purposeful daydreaming, by lying or sitting in a comfortable place. Then focus on your breathing.
“Imagine you’re in a calming place – the beach, a forest, a garden, a waterfall,” Ehrman says.
“Rest there, letting the sunshine warm away your discomfort. Let the pain drip out your fingertips and the bottom of your feet.”
Sit that way for 10-15 minutes, repeating the exercise throughout the day. If your mind wanders, gently pull yourself back to the restful spot.
Why it works: “The exercise helps the body and mind release tension and fatigue, and helps you re-energize,” Ehrman says. “The relaxation softens muscles and tissues.”
2. Draw a deep breath.
How it’s done: “Lie down or sit in a position where your head can rest, and do slow, deep breathing from the abdomen,” Ehrman says.
"Count to four on your inhale and then exhale very slowly to six counts, repeating a word like ‘peace,’ ‘calm,’ ‘love,’ ‘softness,’ or visualizing an image that brings you comfort. If your mind wanders, come back to focus on the breathing.”
Do this every day for 10 minutes.
Why it works: “Deep breathing sends oxygen to the brain and body,” Ehrman says. “It also quiets the mind and stops inflammatory hormones from pouring into the bloodstream.”
3. Meditate.
How it’s done: Meditation, or quiet contemplation, can take many forms, Ehrman says. You’ll want to do it for at least 10-15 minutes a day.
“Go off to a natural setting, or stare out the window at your garden or a snowfall,” Ehrman suggests.
Imagine healing energy throughout your body. Visualize the medication you take as helpful, and mentally send it to painful areas. Imagine, too, that your body tolerates the medication well.
Another option: Sit with your eyes closed, listening to music, and clear your head of thoughts.
Why it works: As you meditate, your breathing slows and deepens, relaxing your muscles. It also distracts you from your joint pain, Ehrman says.
4. Practice gentle yoga.
How it’s done: “Find a yoga class that has a meditation component, or look for a meditation class that includes yoga stretches,” suggests James Carson, Ph.D., a pain psychologist and assistant professor of anesthesiology at Oregon Health and Science University.
Carson cautions against demanding yoga classes, which can worsen pain. Find an instructor experienced in arthritis treatment.
As little as half an hour per day will bring benefits, Carson says.
Why it works: Yoga helps safely stretch your muscles. The increase in balance and strength also helps to keep you from straining during physical activities.
In an OHSU study conducted by Carson, fibromyalgia patients who practiced yoga at least 40 minutes a day for eight weeks reduced their pain levels by 24%. They also increased levels of strength, balance, relaxation and acceptance of their difficulties.
“This class wasn’t just poses or stretches,” Carson notes. “We strongly emphasized meditation and breathing.”
5. Shed pounds.
How it’s done: There’s no shortage of diets out there, but most boil down to taking in fewer calories, says Thomas Vangsness, M.D., chief of sports medicine at the University of Southern California’s Keck School of Medicine.
“Stay away from McDonald’s, unless it’s a salad. Stay away from butter and sugar,” he says. Eat more whole grains, fruits and vegetables.”
(Check out Lifescript’s Diet Center for more weight-loss advice.)
Why it works: Taking weight off painful joints relieves some of the pressure that makes them hurt.
“If you’re carrying 10 extra pounds, you’re putting 100 pounds more force on your knee with every step,” Vangsness says. “If you lose 10 pounds, you’ll feel better.”
6. Stretch yourself.
How it’s done: Take yoga or Pilates classes to help maintain a full range of motion in your joints.
For hips and knees, you can ride an exercise bike four times a week for 20-30 minutes – enough to work up a sweat, Vangsness says.
Vangsness also recommends this on-the-spot hip stretch: Lie down and pull one knee up to your chest. Hold for 10 seconds and repeat with the other leg. Do a few repetitions each day.
Another stretch: Lie down. Put a towel in a loop around your foot and pull your leg up so your knee is straight. You’ll feel a stretch in the muscles at the back of your leg and hip. Hold for 10 seconds and repeat with the other leg. Do a few repetitions each day as part of your arthritis treatment regimen.
Why it works: “If your joint is tight, you don’t have full motion,” Vangsness says. “In an arthritic knee, tightness will make the knee wear like a misaligned wheel.”
That causes inflammation and pain as well as more tension. Tight muscles increase stiffness too.
7. Beef up your muscles.
How it’s done: Work with a physical therapist or trainer experienced in arthritis treatment, to set up a strength-training regimen.
Vangsness suggests you join a gym or YMCA, and either lift weights or do other resistance exercises. Make sure you learn to do each exercise with proper form.
Why it works: Strengthening the muscles in the front and back of your legs allows them to act like a brake. When your foot hits the ground, that relieves pressure on your knee, Vangsness says. And overall strengthening reduces fatigue.
8. Make a splash.
How it’s done: Low-impact exercise like swimming – especially in a heated pool, where the warmth will relax your muscles – is a great way to get fit without putting extra pressure on your aching joints.
If you don’t have access to a pool, a stationary bike can also provide a low-impact workout.
Why it works: “Pounding causes pain,” Vangsness says. “But exercise like swimming lubricates the joints.”
More lubrication means less friction between joints – a boon for people with arthritis.
9. Warm up and cool down.
How it’s done: “Before exercising, take a warm bath or put a heat compress on the painful spot for about 10-15 minutes,” Vangsness suggests.
After a workout, cool painful spots with an ice pack or bag of frozen peas. Wrap either in a towel and hold in place for 10-15 minutes.
Why it works: Warming up increases blood flow to your muscles, making them less stiff and reducing the risk of injury, Vangsness says.
Icing down afterward helps prevent inflammation and swelling, to help keep your arthritis pain in check.
10. Consider acupuncture.
How it’s done: Acupuncture is an ancient Chinese therapy involving the placement of tiny needles at specific points.
“It’s a system of healing that works with the energy in the body,” says Beth Kohn-Converse, Dipl.Ac, an acupuncturist at Henry Ford Health System’s Center for Integrative Medicine in Detroit.
Kohn-Converse usually sees a patient once or twice a week for about six weeks, and then evaluates how that person is responding.
Why it works: “Acupuncture stimulates the release of endorphins and encephalin, which are relaxing and pain-relieving substances,” Kohn-Converse says.
The therapy also helps reduce joint pain by improving circulation around the joints.
“Any time you puncture the body, you send more blood flow to that area,” Kohn-Converse says.
She also recommends combining acupuncture with customized Chinese herbal therapies – taken orally or applied topically – that help reduce inflammation and pain. Your acupuncturist may be able to suggest those that would be best for you.
For more information, visit our new Arthritis Health Center.
What’s Your Inflammation IQ?
Inflammation has become a hot topic over the last few years. The latest scientific research indicates that inflammation is behind more than 80% of the conditions we suffer from – everything from arthritis to heart disease. Mark Hyman, M.D., author of The UltraSimple Diet, agrees that inflammation leads to a host of health problems. Fighting it can get you on track to a healthier, happier life.
When you’re wracked with arthritis pain, even the smallest movements can be a challenge. Untreated, discomfort seems to grow by itself, as your body and mind rebel against the hurt.
“Once pain starts, it’s a bullet train to worry, stress and anxiety,” says Jane Pernotto Ehrman, M.Ed., a behavioral specialist and “mind/body coach” at the Cleveland Clinic in Ohio.
Then you end up dumping more of the inflammatory hormone cortisol into the bloodstream, which exacerbates arthritis, she says.
A whopping 76.2 million Americans suffer from pain; more than half have some form of arthritis, according to the American Pain Foundation.
The right medications can help. But because body and mind are inseparable when it comes to pain, natural therapies like exercise and relaxation also do wonders.
Here are 10 natural remedies for arthritis, even before you open your medicine cabinet.
1. Take a mental holiday.
How it’s done: Begin this exercise, known as guided imagery or purposeful daydreaming, by lying or sitting in a comfortable place. Then focus on your breathing.
“Imagine you’re in a calming place – the beach, a forest, a garden, a waterfall,” Ehrman says.
“Rest there, letting the sunshine warm away your discomfort. Let the pain drip out your fingertips and the bottom of your feet.”
Sit that way for 10-15 minutes, repeating the exercise throughout the day. If your mind wanders, gently pull yourself back to the restful spot.
Why it works: “The exercise helps the body and mind release tension and fatigue, and helps you re-energize,” Ehrman says. “The relaxation softens muscles and tissues.”
2. Draw a deep breath.
How it’s done: “Lie down or sit in a position where your head can rest, and do slow, deep breathing from the abdomen,” Ehrman says.
"Count to four on your inhale and then exhale very slowly to six counts, repeating a word like ‘peace,’ ‘calm,’ ‘love,’ ‘softness,’ or visualizing an image that brings you comfort. If your mind wanders, come back to focus on the breathing.”
Do this every day for 10 minutes.
Why it works: “Deep breathing sends oxygen to the brain and body,” Ehrman says. “It also quiets the mind and stops inflammatory hormones from pouring into the bloodstream.”
3. Meditate.
How it’s done: Meditation, or quiet contemplation, can take many forms, Ehrman says. You’ll want to do it for at least 10-15 minutes a day.
“Go off to a natural setting, or stare out the window at your garden or a snowfall,” Ehrman suggests.
Imagine healing energy throughout your body. Visualize the medication you take as helpful, and mentally send it to painful areas. Imagine, too, that your body tolerates the medication well.
Another option: Sit with your eyes closed, listening to music, and clear your head of thoughts.
Why it works: As you meditate, your breathing slows and deepens, relaxing your muscles. It also distracts you from your joint pain, Ehrman says.
4. Practice gentle yoga.
How it’s done: “Find a yoga class that has a meditation component, or look for a meditation class that includes yoga stretches,” suggests James Carson, Ph.D., a pain psychologist and assistant professor of anesthesiology at Oregon Health and Science University.
Carson cautions against demanding yoga classes, which can worsen pain. Find an instructor experienced in arthritis treatment.
As little as half an hour per day will bring benefits, Carson says.
Why it works: Yoga helps safely stretch your muscles. The increase in balance and strength also helps to keep you from straining during physical activities.
In an OHSU study conducted by Carson, fibromyalgia patients who practiced yoga at least 40 minutes a day for eight weeks reduced their pain levels by 24%. They also increased levels of strength, balance, relaxation and acceptance of their difficulties.
“This class wasn’t just poses or stretches,” Carson notes. “We strongly emphasized meditation and breathing.”
5. Shed pounds.
How it’s done: There’s no shortage of diets out there, but most boil down to taking in fewer calories, says Thomas Vangsness, M.D., chief of sports medicine at the University of Southern California’s Keck School of Medicine.
“Stay away from McDonald’s, unless it’s a salad. Stay away from butter and sugar,” he says. Eat more whole grains, fruits and vegetables.”
(Check out Lifescript’s Diet Center for more weight-loss advice.)
Why it works: Taking weight off painful joints relieves some of the pressure that makes them hurt.
“If you’re carrying 10 extra pounds, you’re putting 100 pounds more force on your knee with every step,” Vangsness says. “If you lose 10 pounds, you’ll feel better.”
6. Stretch yourself.
How it’s done: Take yoga or Pilates classes to help maintain a full range of motion in your joints.
For hips and knees, you can ride an exercise bike four times a week for 20-30 minutes – enough to work up a sweat, Vangsness says.
Vangsness also recommends this on-the-spot hip stretch: Lie down and pull one knee up to your chest. Hold for 10 seconds and repeat with the other leg. Do a few repetitions each day.
Another stretch: Lie down. Put a towel in a loop around your foot and pull your leg up so your knee is straight. You’ll feel a stretch in the muscles at the back of your leg and hip. Hold for 10 seconds and repeat with the other leg. Do a few repetitions each day as part of your arthritis treatment regimen.
Why it works: “If your joint is tight, you don’t have full motion,” Vangsness says. “In an arthritic knee, tightness will make the knee wear like a misaligned wheel.”
That causes inflammation and pain as well as more tension. Tight muscles increase stiffness too.
7. Beef up your muscles.
How it’s done: Work with a physical therapist or trainer experienced in arthritis treatment, to set up a strength-training regimen.
Vangsness suggests you join a gym or YMCA, and either lift weights or do other resistance exercises. Make sure you learn to do each exercise with proper form.
Why it works: Strengthening the muscles in the front and back of your legs allows them to act like a brake. When your foot hits the ground, that relieves pressure on your knee, Vangsness says. And overall strengthening reduces fatigue.
8. Make a splash.
How it’s done: Low-impact exercise like swimming – especially in a heated pool, where the warmth will relax your muscles – is a great way to get fit without putting extra pressure on your aching joints.
If you don’t have access to a pool, a stationary bike can also provide a low-impact workout.
Why it works: “Pounding causes pain,” Vangsness says. “But exercise like swimming lubricates the joints.”
More lubrication means less friction between joints – a boon for people with arthritis.
9. Warm up and cool down.
How it’s done: “Before exercising, take a warm bath or put a heat compress on the painful spot for about 10-15 minutes,” Vangsness suggests.
After a workout, cool painful spots with an ice pack or bag of frozen peas. Wrap either in a towel and hold in place for 10-15 minutes.
Why it works: Warming up increases blood flow to your muscles, making them less stiff and reducing the risk of injury, Vangsness says.
Icing down afterward helps prevent inflammation and swelling, to help keep your arthritis pain in check.
10. Consider acupuncture.
How it’s done: Acupuncture is an ancient Chinese therapy involving the placement of tiny needles at specific points.
“It’s a system of healing that works with the energy in the body,” says Beth Kohn-Converse, Dipl.Ac, an acupuncturist at Henry Ford Health System’s Center for Integrative Medicine in Detroit.
Kohn-Converse usually sees a patient once or twice a week for about six weeks, and then evaluates how that person is responding.
Why it works: “Acupuncture stimulates the release of endorphins and encephalin, which are relaxing and pain-relieving substances,” Kohn-Converse says.
The therapy also helps reduce joint pain by improving circulation around the joints.
“Any time you puncture the body, you send more blood flow to that area,” Kohn-Converse says.
She also recommends combining acupuncture with customized Chinese herbal therapies – taken orally or applied topically – that help reduce inflammation and pain. Your acupuncturist may be able to suggest those that would be best for you.
For more information, visit our new Arthritis Health Center.
What’s Your Inflammation IQ?
Inflammation has become a hot topic over the last few years. The latest scientific research indicates that inflammation is behind more than 80% of the conditions we suffer from – everything from arthritis to heart disease. Mark Hyman, M.D., author of The UltraSimple Diet, agrees that inflammation leads to a host of health problems. Fighting it can get you on track to a healthier, happier life.
Diagnosing 'Skipped Heartbeats'
Question: For the past 10 years, I've had an occasional skipped heartbeat that almost feels like a spasm in my throat. It seems random — sometimes once in three or four beats, sometimes once in 20 to 30 or more beats — and then it goes away. I have recently had stress EKG's and a scan which didn't find anything. Can this maybe be an electrical, sinus node problem?
Dr. Hibberd's Answer:
It's important to investigate these sorts of episodic sensations until you find the cause. If your heart monitor is clear, consider carrying a heart monitor that you can place against your chest. It will record your heartbeat during your symptoms and clarify whether you are feeling a heart or other muscle contraction. Usually, you will have the heart monitor reviewed before resorting to carrying an event monitor which is available from your doctor or cardiologist.
The other most common reason for similar sensations is from spasm of the esophageal (or swallow tube) muscles. It is usually managed conservatively with medications other than heart drugs. Often, esophageal spasm is associated with inflammatory or acid secretory conditions. If you have this, you will want to seek a gastroenterology specialty consultation to exclude serious underlying conditions that can be easily managed and/or diagnosed by upper gastrointestinal endoscopic evaluation.
Doctors will often elect to treat for reflux conditions first before evaluating every case by endoscopic esophageal and gastric evaluation. The most common medications used here are proton pump inhibitors that act by blocking gastric acid secretion. This is just a start for you, and it is important you know that other conditions can cause these symptoms. Be sure to follow through with a thorough evaluation until an appropriate treatment plan is successful in managing your symptoms and, hopefully, resolving them.
Dr. Hibberd's Answer:
It's important to investigate these sorts of episodic sensations until you find the cause. If your heart monitor is clear, consider carrying a heart monitor that you can place against your chest. It will record your heartbeat during your symptoms and clarify whether you are feeling a heart or other muscle contraction. Usually, you will have the heart monitor reviewed before resorting to carrying an event monitor which is available from your doctor or cardiologist.
The other most common reason for similar sensations is from spasm of the esophageal (or swallow tube) muscles. It is usually managed conservatively with medications other than heart drugs. Often, esophageal spasm is associated with inflammatory or acid secretory conditions. If you have this, you will want to seek a gastroenterology specialty consultation to exclude serious underlying conditions that can be easily managed and/or diagnosed by upper gastrointestinal endoscopic evaluation.
Doctors will often elect to treat for reflux conditions first before evaluating every case by endoscopic esophageal and gastric evaluation. The most common medications used here are proton pump inhibitors that act by blocking gastric acid secretion. This is just a start for you, and it is important you know that other conditions can cause these symptoms. Be sure to follow through with a thorough evaluation until an appropriate treatment plan is successful in managing your symptoms and, hopefully, resolving them.
Why Do Varicose Veins Hurt?
Question: What causes varicose veins, and why do they hurt? Why do they get thicker and spread? Does this mean we should get rid of them?
Dr. Hibberd's Answer:
Varicose veins are distended blood vessels that carry blood from the tissues back to the lungs for re-oxygenation. Our superficial veins have check valves to prevent backflow in this normally low pressure blood return system. Its blood return is enhanced by external muscular contraction as we walk around with our daily activities.
Normally, blood return is unimpeded, and the veins are not dilated or distended. When the check valves have become blocked or damaged, swelling may develop as our veins dilate and distend. As a result, other check valves become incompetent as a result of vein wall distension. Failure to return blood effectively leads to tissue swelling, which in turn sets us up for an inflammatory cascade often seen in those with peripheral venous insufficiency. Our veins, distend, dilate, and phlebitis (an inflammatory condition of the vein) may develop. Once the backup into our venous system persists, we are at risk for clotting resulting from stasis and slow flow ... and the stage is set for blood clots.
This explains why the walls become thicker and inflamed. Normally, it is best to correct the underlying reason for venous stasis, but when the check valves have been damaged by phlebitis or infection, selective vein removal may be necessary to prevent recurrent swelling, pain, and phlebitis.
You can minimize venous insufficiency by remaining active with adequate muscle tone. Also, avoid long trips in sitting position without frequent breaks to minimize risks for clot (DVT). Elevate legs when they are swollen and take the pressure off the venous return system, allowing it to return to its normal function. If your problem is chronic, consider wearing support hose that go all the way to your waist. It is not usually wise to use knee high support hose, as this usually blocks return at the knee level.
Dr. Hibberd's Answer:
Varicose veins are distended blood vessels that carry blood from the tissues back to the lungs for re-oxygenation. Our superficial veins have check valves to prevent backflow in this normally low pressure blood return system. Its blood return is enhanced by external muscular contraction as we walk around with our daily activities.
Normally, blood return is unimpeded, and the veins are not dilated or distended. When the check valves have become blocked or damaged, swelling may develop as our veins dilate and distend. As a result, other check valves become incompetent as a result of vein wall distension. Failure to return blood effectively leads to tissue swelling, which in turn sets us up for an inflammatory cascade often seen in those with peripheral venous insufficiency. Our veins, distend, dilate, and phlebitis (an inflammatory condition of the vein) may develop. Once the backup into our venous system persists, we are at risk for clotting resulting from stasis and slow flow ... and the stage is set for blood clots.
This explains why the walls become thicker and inflamed. Normally, it is best to correct the underlying reason for venous stasis, but when the check valves have been damaged by phlebitis or infection, selective vein removal may be necessary to prevent recurrent swelling, pain, and phlebitis.
You can minimize venous insufficiency by remaining active with adequate muscle tone. Also, avoid long trips in sitting position without frequent breaks to minimize risks for clot (DVT). Elevate legs when they are swollen and take the pressure off the venous return system, allowing it to return to its normal function. If your problem is chronic, consider wearing support hose that go all the way to your waist. It is not usually wise to use knee high support hose, as this usually blocks return at the knee level.
What You Need to Know About Low-Density Lipoprotein - Learn How to Reduce High Cholesterol Levels
To understand why you have high cholesterol levels, it helps to know how your body uses the fat. Read on to learn what low-density lipoprotein is, how to interpret the results of your latest blood test and what you can do to lower your numbers.
Cholesterol is a waxy, fat-like substance that’s found in all cells of the body.
Your body needs some cholesterol to make hormones, vitamin D and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat.
Cholesterol travels through your bloodstream in small packages called lipoproteins (lip-o-PRO-teens). These packages are made of fat (lipid) on the inside and proteins on the outside.
Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoprotein (LDL) and high-density lipoproteins (HDL). Having healthy levels of both types of lipoproteins is important.
LDL cholesterol is sometimes called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries, which are blood vessels that carry blood from your heart to your body.
HDL cholesterol is sometimes called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.
Many factors can affect cholesterol levels in your blood. You can control some factors, but not others.
Factors You Can Control
Diet
Cholesterol is found in foods that come from animal sources, such as egg yolks, meat, and cheese. Some foods have fats that raise your cholesterol level.
For example, saturated fat raises your low-density lipoprotein (LDL) cholesterol level more than anything else in your diet. Saturated fat is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.
Trans fatty acids (trans fats) raise your low-density lipoprotein cholesterol and lower your high-density lipoprotein (HDL) cholesterol. Trans fats are made when hydrogen is added to vegetable oil to harden it and are fats found in some fried and processed foods.
Limiting foods with cholesterol, saturated fat, and trans fats can help you control your cholesterol levels.
Physical Activity and Weight
Lack of physical activity can lead to weight gain. Being overweight tends to raise your low-density lipoprotein (LDL) level, lower your HDL level, and increase your total cholesterol level. (Total cholesterol is a measure of the total amount of cholesterol in your blood, including LDL and HDL).
Routine physical activity can help you lose weight and lower your LDL cholesterol. Being physically active also can help you raise your HDL cholesterol level.
Factors You Can’t Control
Heredity
High blood cholesterol can run in families. An inherited condition called familial hypercholesterolemia causes very high LDL cholesterol. (“Inherited” means the condition is passed from parents to children through genes.) This condition begins at birth, and it may cause a heart attack at an early age.
Age and Sex
Starting at puberty, men often have lower levels of HDL cholesterol than women. As women and men age, their LDL cholesterol levels often rise. Before age 55, women usually have lower LDL cholesterol levels than men. However, after age 55, women can have higher LDL levels than men.
High blood cholesterol usually has no signs or symptoms. Thus, many people don't know that their cholesterol levels are too high.
If you're 20 years old or older, have your cholesterol levels checked at least once every five years. Talk with your doctor about how often you should be tested.
How High Cholesterol Is Diagnosed
Your doctor will diagnose high blood cholesterol by checking the cholesterol levels in your blood. A blood test called a lipoprotein panel can measure your cholesterol levels. Before the test, you’ll need to fast (not eat or drink anything but water) for 9-12 hours.
The lipoprotein panel will give your doctor information about your:
Total cholesterol. Total cholesterol is a measure of the total amount of cholesterol in your blood, including low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.
Low-density lipoprotein (LDL) cholesterol is the main source of cholesterol buildup and blockages in the arteries.
HDL cholesterol helps remove cholesterol from your arteries.
Triglycerides (tri-GLIH-seh-rides). Triglycerides are a type of fat found in your blood. Some studies suggest that a high level of triglycerides in the blood may raise the risk of coronary heart disease, especially in women.
If it’s not possible to have a lipoprotein panel, knowing your total cholesterol and HDL cholesterol can give you a general idea about your cholesterol levels. Testing for total and HDL cholesterol does not require fasting.
If your total cholesterol is 200 mg/dL or more, or if your HDL cholesterol is less than 40 mg/dL, your doctor will likely recommend that you have a lipoprotein panel. (Cholesterol is measured as milligrams (mg) of cholesterol per deciliter (dL) of blood.) Here's how to interpret the results:
A total cholesterol of less than 200 mg/dL is desirable; 200–239 mg/dL is borderline high; 240 mg/dL and higher is high.
An optimum low-density lipoprotein (LDL) level is less than 100 mg/dL; 100-129 100–129 mg/dL is good. From 130–159 mg/dL is considered borderline high; 160-189 high and 190 and more is very high.
For HDL levels: Less than Less than 40 mg/dL is a major risk factor for heart disease; 40–59 mg/dL is better; 60 mg/dL and higher is considered protective against heart disease.
Triglycerides also can raise your risk for heart disease. If your triglyceride level is borderline high (150–199 mg/dL) or high (200 mg/dL or higher), you may need treatment.
Factors that can raise your triglyceride level include:
Being overweight or obese
Lack of physical activity
Cigarette smoking
Excessive alcohol use
A very high carbohydrate diet
Certain diseases and medicines
Some genetic disorders
How High Blood Cholesterol is Treated
High cholesterol levels are treated with lifestyle changes and medicines. The main goal of treatment is to lower your low-density lipoprotein (LDL) cholesterol level.
The two main ways to lower your cholesterol include:
Therapeutic Lifestyle Changes (TLC): TLC is a three-part program that includes a healthy diet, weight management, and physical activity. TLC is for anyone whose LDL cholesterol level is above goal.
Medicines: If cholesterol-lowering medicines are needed, they’re used with the TLC program to help lower your low-density lipoprotein cholesterol level.
Your doctor will set your LDL goal. The higher your risk for heart disease, the lower he or she will set your LDL goal.
Lowering Cholesterol Using Therapeutic Lifestyle Changes
TLC is a set of lifestyle changes that can help you lower your LDL cholesterol. The main parts of the TLC program are a healthy diet, weight management and physical activity.
The TLC Diet
With the TLC diet, less than 7%of your daily calories should come from saturated fat. This kind of fat is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.
No more than 25%-35%of your daily calories should come from all fats, including saturated, trans, monounsaturated, and polyunsaturated fats.
You also should have less than 200 mg a day of cholesterol. The amounts of cholesterol and the types of fat in prepared foods can be found on the foods' Nutrition Facts labels.
Foods high in soluble fiber also are part of the TLC diet. They help prevent the digestive tract from absorbing cholesterol. These foods include:
Whole-grain cereals such as oatmeal and oat bran
Fruits such as apples, bananas, oranges, pears, and prunes
Legumes such as kidney beans, lentils, chick peas, black-eyed peas, and lima beans
A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet. These compounds, called plant stanols or sterols, work like soluble fiber.
A healthy diet also includes some types of fish, such as salmon, tuna (canned or fresh), and mackerel. These fish are a good source of omega-3 fatty acids. These acids may help protect the heart from blood clots and inflammation and reduce the risk of heart attack. Try to have about two fish meals every week.
You also should try to limit the amount of sodium (salt) that you eat. This means choosing low-salt and "no added salt" foods and seasonings at the table or while cooking. The Nutrition Facts label on food packaging shows the amount of sodium in the item.
Try to limit drinks with alcohol. Too much alcohol will raise your blood pressure and triglyceride level. (Triglycerides are a type of fat found in the blood.) Alcohol also adds extra calories, which will cause weight gain.
Men should have no more than two drinks containing alcohol a day. Women should have no more than one drink containing alcohol a day. One drink is a glass of wine, beer, or a small amount of hard liquor.
Weight Management
If you’re overweight or obese, losing weight can help lower low-density lipoprotein (LDL) cholesterol. Maintaining a healthy weight is especially important if you have a condition called metabolic syndrome.
Metabolic syndrome is a group of risk factors that raise your risk for heart disease and other health problems, such as diabetes and stroke.
The five metabolic risk factors are a large waistline (abdominal obesity), a high triglyceride level, a low HDL cholesterol level, high blood pressure, and high blood sugar. Metabolic syndrome is diagnosed if you have at least three of these metabolic risk factors.
Physical Activity
Routine physical activity can lower LDL cholesterol and triglycerides and raise your HDL cholesterol level.
People gain health benefits from as little as 60 minutes of moderate-intensity aerobic activity per week. The more active you are, the more you will benefit.
For more information about physical activity, go to the U.S. Department of Health and Human Services' "2008 Physical Activity Guidelines for Americans," the Health Topics Physical Activity and Your Heart article, and the NHLBI's "Your Guide to Physical Activity and Your Heart."
Cholesterol-Lowering Medicines
In addition to lifestyle changes, your doctor may prescribe medicines to help lower your cholesterol. Even with medicines, you should continue the TLC program.
Medicines can control high blood cholesterol, but they don’t cure it. Thus, you must continue taking your medicine to keep your cholesterol level in the recommended range.
The five major types of cholesterol-lowering medicines are statins, bile acid sequestrants (seh-KWES-trants), nicotinic (nick-o-TIN-ick) acid, fibrates, and ezetimibe.
Statins work well at lowering low-density lipoprotein (LDL) cholesterol. These medicines are safe for most people. Rare side effects include muscle and liver problems.
Bile acid sequestrants also help lower LDL cholesterol. These medicines usually aren’t prescribed as the only medicine to lower cholesterol. Sometimes they’re prescribed with statins.
Nicotinic acid lowers LDL cholesterol and triglycerides and raises HDL cholesterol. You should only use this type of medicine with a doctor’s supervision.
Fibrates lower triglycerides, and they may raise HDL cholesterol. When used with statins, fibrates may increase the risk of muscle problems.
Ezetimibe lowers LDL cholesterol. This medicine works by blocking the intestine from absorbing cholesterol.
While you’re being treated for high blood cholesterol, you’ll need ongoing care. Your doctor will want to make sure your cholesterol levels are controlled. He or she also will want to check for other health problems.
If needed, your doctor may prescribe medicines for other health problems. Take all medicines exactly as your doctor prescribes. The combination of medicines may lower your risk for heart disease and heart attack.
While trying to manage your cholesterol, take steps to manage other heart disease risk factors too. For example, if you have high blood pressure, work with your doctor to lower it.
If you smoke, quit. Talk with your doctor about programs and products that can help you quit smoking. Also, try to avoid secondhand smoke. If you’re overweight or obese, try to lose weight. Your doctor can help you create a reasonable weight-loss plan.
How Well Do You Understand Cholesterol?
Cholesterol is much maligned, yet many people don’t understand this essential substance and how it works in our bodies. Do you know your HDL from your LDL? How about which lifestyle choices influence cholesterol levels?
Cholesterol is a waxy, fat-like substance that’s found in all cells of the body.
Your body needs some cholesterol to make hormones, vitamin D and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat.
Cholesterol travels through your bloodstream in small packages called lipoproteins (lip-o-PRO-teens). These packages are made of fat (lipid) on the inside and proteins on the outside.
Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoprotein (LDL) and high-density lipoproteins (HDL). Having healthy levels of both types of lipoproteins is important.
LDL cholesterol is sometimes called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries, which are blood vessels that carry blood from your heart to your body.
HDL cholesterol is sometimes called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.
Many factors can affect cholesterol levels in your blood. You can control some factors, but not others.
Factors You Can Control
Diet
Cholesterol is found in foods that come from animal sources, such as egg yolks, meat, and cheese. Some foods have fats that raise your cholesterol level.
For example, saturated fat raises your low-density lipoprotein (LDL) cholesterol level more than anything else in your diet. Saturated fat is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.
Trans fatty acids (trans fats) raise your low-density lipoprotein cholesterol and lower your high-density lipoprotein (HDL) cholesterol. Trans fats are made when hydrogen is added to vegetable oil to harden it and are fats found in some fried and processed foods.
Limiting foods with cholesterol, saturated fat, and trans fats can help you control your cholesterol levels.
Physical Activity and Weight
Lack of physical activity can lead to weight gain. Being overweight tends to raise your low-density lipoprotein (LDL) level, lower your HDL level, and increase your total cholesterol level. (Total cholesterol is a measure of the total amount of cholesterol in your blood, including LDL and HDL).
Routine physical activity can help you lose weight and lower your LDL cholesterol. Being physically active also can help you raise your HDL cholesterol level.
Factors You Can’t Control
Heredity
High blood cholesterol can run in families. An inherited condition called familial hypercholesterolemia causes very high LDL cholesterol. (“Inherited” means the condition is passed from parents to children through genes.) This condition begins at birth, and it may cause a heart attack at an early age.
Age and Sex
Starting at puberty, men often have lower levels of HDL cholesterol than women. As women and men age, their LDL cholesterol levels often rise. Before age 55, women usually have lower LDL cholesterol levels than men. However, after age 55, women can have higher LDL levels than men.
High blood cholesterol usually has no signs or symptoms. Thus, many people don't know that their cholesterol levels are too high.
If you're 20 years old or older, have your cholesterol levels checked at least once every five years. Talk with your doctor about how often you should be tested.
How High Cholesterol Is Diagnosed
Your doctor will diagnose high blood cholesterol by checking the cholesterol levels in your blood. A blood test called a lipoprotein panel can measure your cholesterol levels. Before the test, you’ll need to fast (not eat or drink anything but water) for 9-12 hours.
The lipoprotein panel will give your doctor information about your:
Total cholesterol. Total cholesterol is a measure of the total amount of cholesterol in your blood, including low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.
Low-density lipoprotein (LDL) cholesterol is the main source of cholesterol buildup and blockages in the arteries.
HDL cholesterol helps remove cholesterol from your arteries.
Triglycerides (tri-GLIH-seh-rides). Triglycerides are a type of fat found in your blood. Some studies suggest that a high level of triglycerides in the blood may raise the risk of coronary heart disease, especially in women.
If it’s not possible to have a lipoprotein panel, knowing your total cholesterol and HDL cholesterol can give you a general idea about your cholesterol levels. Testing for total and HDL cholesterol does not require fasting.
If your total cholesterol is 200 mg/dL or more, or if your HDL cholesterol is less than 40 mg/dL, your doctor will likely recommend that you have a lipoprotein panel. (Cholesterol is measured as milligrams (mg) of cholesterol per deciliter (dL) of blood.) Here's how to interpret the results:
A total cholesterol of less than 200 mg/dL is desirable; 200–239 mg/dL is borderline high; 240 mg/dL and higher is high.
An optimum low-density lipoprotein (LDL) level is less than 100 mg/dL; 100-129 100–129 mg/dL is good. From 130–159 mg/dL is considered borderline high; 160-189 high and 190 and more is very high.
For HDL levels: Less than Less than 40 mg/dL is a major risk factor for heart disease; 40–59 mg/dL is better; 60 mg/dL and higher is considered protective against heart disease.
Triglycerides also can raise your risk for heart disease. If your triglyceride level is borderline high (150–199 mg/dL) or high (200 mg/dL or higher), you may need treatment.
Factors that can raise your triglyceride level include:
Being overweight or obese
Lack of physical activity
Cigarette smoking
Excessive alcohol use
A very high carbohydrate diet
Certain diseases and medicines
Some genetic disorders
How High Blood Cholesterol is Treated
High cholesterol levels are treated with lifestyle changes and medicines. The main goal of treatment is to lower your low-density lipoprotein (LDL) cholesterol level.
The two main ways to lower your cholesterol include:
Therapeutic Lifestyle Changes (TLC): TLC is a three-part program that includes a healthy diet, weight management, and physical activity. TLC is for anyone whose LDL cholesterol level is above goal.
Medicines: If cholesterol-lowering medicines are needed, they’re used with the TLC program to help lower your low-density lipoprotein cholesterol level.
Your doctor will set your LDL goal. The higher your risk for heart disease, the lower he or she will set your LDL goal.
Lowering Cholesterol Using Therapeutic Lifestyle Changes
TLC is a set of lifestyle changes that can help you lower your LDL cholesterol. The main parts of the TLC program are a healthy diet, weight management and physical activity.
The TLC Diet
With the TLC diet, less than 7%of your daily calories should come from saturated fat. This kind of fat is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.
No more than 25%-35%of your daily calories should come from all fats, including saturated, trans, monounsaturated, and polyunsaturated fats.
You also should have less than 200 mg a day of cholesterol. The amounts of cholesterol and the types of fat in prepared foods can be found on the foods' Nutrition Facts labels.
Foods high in soluble fiber also are part of the TLC diet. They help prevent the digestive tract from absorbing cholesterol. These foods include:
Whole-grain cereals such as oatmeal and oat bran
Fruits such as apples, bananas, oranges, pears, and prunes
Legumes such as kidney beans, lentils, chick peas, black-eyed peas, and lima beans
A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet. These compounds, called plant stanols or sterols, work like soluble fiber.
A healthy diet also includes some types of fish, such as salmon, tuna (canned or fresh), and mackerel. These fish are a good source of omega-3 fatty acids. These acids may help protect the heart from blood clots and inflammation and reduce the risk of heart attack. Try to have about two fish meals every week.
You also should try to limit the amount of sodium (salt) that you eat. This means choosing low-salt and "no added salt" foods and seasonings at the table or while cooking. The Nutrition Facts label on food packaging shows the amount of sodium in the item.
Try to limit drinks with alcohol. Too much alcohol will raise your blood pressure and triglyceride level. (Triglycerides are a type of fat found in the blood.) Alcohol also adds extra calories, which will cause weight gain.
Men should have no more than two drinks containing alcohol a day. Women should have no more than one drink containing alcohol a day. One drink is a glass of wine, beer, or a small amount of hard liquor.
Weight Management
If you’re overweight or obese, losing weight can help lower low-density lipoprotein (LDL) cholesterol. Maintaining a healthy weight is especially important if you have a condition called metabolic syndrome.
Metabolic syndrome is a group of risk factors that raise your risk for heart disease and other health problems, such as diabetes and stroke.
The five metabolic risk factors are a large waistline (abdominal obesity), a high triglyceride level, a low HDL cholesterol level, high blood pressure, and high blood sugar. Metabolic syndrome is diagnosed if you have at least three of these metabolic risk factors.
Physical Activity
Routine physical activity can lower LDL cholesterol and triglycerides and raise your HDL cholesterol level.
People gain health benefits from as little as 60 minutes of moderate-intensity aerobic activity per week. The more active you are, the more you will benefit.
For more information about physical activity, go to the U.S. Department of Health and Human Services' "2008 Physical Activity Guidelines for Americans," the Health Topics Physical Activity and Your Heart article, and the NHLBI's "Your Guide to Physical Activity and Your Heart."
Cholesterol-Lowering Medicines
In addition to lifestyle changes, your doctor may prescribe medicines to help lower your cholesterol. Even with medicines, you should continue the TLC program.
Medicines can control high blood cholesterol, but they don’t cure it. Thus, you must continue taking your medicine to keep your cholesterol level in the recommended range.
The five major types of cholesterol-lowering medicines are statins, bile acid sequestrants (seh-KWES-trants), nicotinic (nick-o-TIN-ick) acid, fibrates, and ezetimibe.
Statins work well at lowering low-density lipoprotein (LDL) cholesterol. These medicines are safe for most people. Rare side effects include muscle and liver problems.
Bile acid sequestrants also help lower LDL cholesterol. These medicines usually aren’t prescribed as the only medicine to lower cholesterol. Sometimes they’re prescribed with statins.
Nicotinic acid lowers LDL cholesterol and triglycerides and raises HDL cholesterol. You should only use this type of medicine with a doctor’s supervision.
Fibrates lower triglycerides, and they may raise HDL cholesterol. When used with statins, fibrates may increase the risk of muscle problems.
Ezetimibe lowers LDL cholesterol. This medicine works by blocking the intestine from absorbing cholesterol.
While you’re being treated for high blood cholesterol, you’ll need ongoing care. Your doctor will want to make sure your cholesterol levels are controlled. He or she also will want to check for other health problems.
If needed, your doctor may prescribe medicines for other health problems. Take all medicines exactly as your doctor prescribes. The combination of medicines may lower your risk for heart disease and heart attack.
While trying to manage your cholesterol, take steps to manage other heart disease risk factors too. For example, if you have high blood pressure, work with your doctor to lower it.
If you smoke, quit. Talk with your doctor about programs and products that can help you quit smoking. Also, try to avoid secondhand smoke. If you’re overweight or obese, try to lose weight. Your doctor can help you create a reasonable weight-loss plan.
How Well Do You Understand Cholesterol?
Cholesterol is much maligned, yet many people don’t understand this essential substance and how it works in our bodies. Do you know your HDL from your LDL? How about which lifestyle choices influence cholesterol levels?
Sunday, November 27, 2011
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* The people most often killed in robberies are the robbers. *
* A man gets robbed in London every 4.5 minutes! (and he is getting fed up of it) *
* The IRS employees tax manual has it's own instructions for collecting taxes after a nuclear war. *
* About 1 in 30 people, in the U.S., are in jail, on probation, or on parole! *
* Just before the US started bombing Baghdad, nearly $1 billion dollars was stolen from the Central Bank of Iraq and is now the largest bank robbery in history. *
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* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
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WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
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Tired and Wired? 7 Ways To Feel Better Fast
Nurse practitioner Marcelle Pick has treated many women she says are “tired and wired”— women whose lifestyles stress them out and leave them utterly exhausted yet unable to sleep. What’s the first thing they can do to feel better? Change their diet, she says.
Eat breakfast, lunch, and dinner made with whole foods, lots of colorful vegetables, and few simple carbs. Skip the processed foods and added sugar. Have larger meals earlier in the day and snacks after breakfast and lunch. For even more help, take a good multivitamin, omega-3 fatty acid supplements, and have your vitamin D level check. (It should be at 50 ng/ml.)
While this is general advice for good health, it also covers the first steps toward treating adrenal dysfunction — when our adrenal glands, which excrete stress hormones, shift into overdrive because we are chronically stressed.
For many people, packed schedules, bad eating, unreasonable self-imposed high standards, unhealthy emotional patterns, and a 24/7 connected life conspire to create a near constant “fight-or-flight” state, explains Pick, author of the book, “Are You Tired and Wired? Your 30-Day Solution to Adrenal Dysfunction.” This can cause our adrenal glands, triangular-shaped glands located above our kidneys, to excrete stress hormones much more frequently than they were intended.
“What we have now is people are feeling like they are being chased by that tiger all the time, which is producing large amounts of cortisol all the time,” Pick tells Newsmax Health. “People are using their iPhone, iPad, their computer. They’re making phone calls when they are at appointments. They never shut down. We don’t have relaxation mode anymore.”
Consequences of untreated adrenal dysfunction can go beyond insomnia, Pick says. Immune system problems, gastrointestinal issues, unstable blood-sugar levels, weight gain, extreme menopausal symptoms, and many other problems also can result.
While men also may suffer from adrenal dysfunction, Pick explains, women are more prone to it because their brains are better wired for multitasking, allowing them to take on more tasks at once, sometimes compounding stress.
Although adrenal dysfunction is not a diagnosis the medical establishment formally accepts, Pick predicts it will be “standard of care” to test for and treat it in about 25 years. A long lag between scientific research and standard medical practice often exists in medicine, she notes. The science is behind it but standard medicine is slow, she says.
When women in her Maine-based practice report stress-related physical and emotional symptoms, Pick tests their salivary cortisol levels throughout the day and treats patients according to whether adrenal dysfunction is mild, moderate, or severe.
“It’s certainly possible that, depending on diet, lifestyle, genetics, and life events, a woman’s symptoms can remain either mild or moderate indefinitely,” Pick writes. “Women who have the most adrenal-friendly diets and who nurture themselves emotionally are most likely to be able to stall the progress of the disorder.”
Pick’s tips to help beat adrenal dysfunction and restore balance to mind, body, and spirit include:
Ruling out other medical conditions Screening for thyroid problems, checking blood-sugar and cholesterol levels, looking for vitamin deficiencies, and running other tests helps eliminate other potential health issues. While most conventional health practitioners don’t test for adrenal dysfunction, a functional healthcare provider like Pick — one who uses a science-based approach that focuses on prevention and underlying causes of disease and conditions — will. Conventional healthcare providers are more likely to test for Addison’s disease and Cushing’s syndrome, two rare adrenal disorders, Pick says.
Taking supplements Work with a knowledgeable practitioner who can recommend supplements based on your adrenal dysfunction and needs, such as astragalus to boost energy, and DHEA to lift mood and immune function, and burn fat and build muscle.
Moving around Regular gentle exercise is important, as well as a practicing yoga, meditation, or other mindful exercise. Overly vigorous exercise can increase your cortisol levels.
Pinpointing the emotional issues that create stress Identify a way to work through them such as talk therapy, 12-step groups, and other forms of healing.
Eating organic food Environmental toxins also can stress your adrenal glands.
Creating a space in your home that’s a safe haven This is a place to escape the phone, television, and other people’s demands.
Going electronics free Skip the electronic media for all or part of your weekend to reconnect with your partner and family. (If that makes you feel anxious, try eliminating all work-related media as a start.)
Eat breakfast, lunch, and dinner made with whole foods, lots of colorful vegetables, and few simple carbs. Skip the processed foods and added sugar. Have larger meals earlier in the day and snacks after breakfast and lunch. For even more help, take a good multivitamin, omega-3 fatty acid supplements, and have your vitamin D level check. (It should be at 50 ng/ml.)
While this is general advice for good health, it also covers the first steps toward treating adrenal dysfunction — when our adrenal glands, which excrete stress hormones, shift into overdrive because we are chronically stressed.
For many people, packed schedules, bad eating, unreasonable self-imposed high standards, unhealthy emotional patterns, and a 24/7 connected life conspire to create a near constant “fight-or-flight” state, explains Pick, author of the book, “Are You Tired and Wired? Your 30-Day Solution to Adrenal Dysfunction.” This can cause our adrenal glands, triangular-shaped glands located above our kidneys, to excrete stress hormones much more frequently than they were intended.
“What we have now is people are feeling like they are being chased by that tiger all the time, which is producing large amounts of cortisol all the time,” Pick tells Newsmax Health. “People are using their iPhone, iPad, their computer. They’re making phone calls when they are at appointments. They never shut down. We don’t have relaxation mode anymore.”
Consequences of untreated adrenal dysfunction can go beyond insomnia, Pick says. Immune system problems, gastrointestinal issues, unstable blood-sugar levels, weight gain, extreme menopausal symptoms, and many other problems also can result.
While men also may suffer from adrenal dysfunction, Pick explains, women are more prone to it because their brains are better wired for multitasking, allowing them to take on more tasks at once, sometimes compounding stress.
Although adrenal dysfunction is not a diagnosis the medical establishment formally accepts, Pick predicts it will be “standard of care” to test for and treat it in about 25 years. A long lag between scientific research and standard medical practice often exists in medicine, she notes. The science is behind it but standard medicine is slow, she says.
When women in her Maine-based practice report stress-related physical and emotional symptoms, Pick tests their salivary cortisol levels throughout the day and treats patients according to whether adrenal dysfunction is mild, moderate, or severe.
“It’s certainly possible that, depending on diet, lifestyle, genetics, and life events, a woman’s symptoms can remain either mild or moderate indefinitely,” Pick writes. “Women who have the most adrenal-friendly diets and who nurture themselves emotionally are most likely to be able to stall the progress of the disorder.”
Pick’s tips to help beat adrenal dysfunction and restore balance to mind, body, and spirit include:
Ruling out other medical conditions Screening for thyroid problems, checking blood-sugar and cholesterol levels, looking for vitamin deficiencies, and running other tests helps eliminate other potential health issues. While most conventional health practitioners don’t test for adrenal dysfunction, a functional healthcare provider like Pick — one who uses a science-based approach that focuses on prevention and underlying causes of disease and conditions — will. Conventional healthcare providers are more likely to test for Addison’s disease and Cushing’s syndrome, two rare adrenal disorders, Pick says.
Taking supplements Work with a knowledgeable practitioner who can recommend supplements based on your adrenal dysfunction and needs, such as astragalus to boost energy, and DHEA to lift mood and immune function, and burn fat and build muscle.
Moving around Regular gentle exercise is important, as well as a practicing yoga, meditation, or other mindful exercise. Overly vigorous exercise can increase your cortisol levels.
Pinpointing the emotional issues that create stress Identify a way to work through them such as talk therapy, 12-step groups, and other forms of healing.
Eating organic food Environmental toxins also can stress your adrenal glands.
Creating a space in your home that’s a safe haven This is a place to escape the phone, television, and other people’s demands.
Going electronics free Skip the electronic media for all or part of your weekend to reconnect with your partner and family. (If that makes you feel anxious, try eliminating all work-related media as a start.)
Get the Skinny on Fats
Good fats, bad fats, trans fats, healthy fats: It can all get a little hard to keep track of. Here’s the skinny on fats, courtesy of the American Diabetes Association (ADA):
The Bad
The worst fat to consume is trans fat, says the ADA. It is in most processed foods, such as crackers and cookies. Look for it on the list of ingredients as partially hydrogenated oil. Liquid oil is treated with hydrogen to make it solid at room temperature. Hydrogenation makes a liquid fat – which is usually healthier – into a saturated fat, taking away the health benefit.
Margarine has been made into an unhealthy saturated fat. Foods that are fried in most restaurants also have trans fats, which is why a baked potato is a better choice than French fries. If you want fries, fry them at home and discard the oil afterward. Or make oven-fried potatoes with less oil.
The Good
The healthiest fats are found in olives, olive oil and canola oil. The fats in nuts, seeds and avocados help protect your heart and improve your health. Real butter is OK in small amounts for taste. Also, incorporate whole grains and legumes, such as soy.
Compiled from 101 Tips for Aging Well with Diabetes by David B. Kelley, MD. Copyright by the American Diabetes Association. Used by permission. All rights reserved.
The Bad
The worst fat to consume is trans fat, says the ADA. It is in most processed foods, such as crackers and cookies. Look for it on the list of ingredients as partially hydrogenated oil. Liquid oil is treated with hydrogen to make it solid at room temperature. Hydrogenation makes a liquid fat – which is usually healthier – into a saturated fat, taking away the health benefit.
Margarine has been made into an unhealthy saturated fat. Foods that are fried in most restaurants also have trans fats, which is why a baked potato is a better choice than French fries. If you want fries, fry them at home and discard the oil afterward. Or make oven-fried potatoes with less oil.
The Good
The healthiest fats are found in olives, olive oil and canola oil. The fats in nuts, seeds and avocados help protect your heart and improve your health. Real butter is OK in small amounts for taste. Also, incorporate whole grains and legumes, such as soy.
Compiled from 101 Tips for Aging Well with Diabetes by David B. Kelley, MD. Copyright by the American Diabetes Association. Used by permission. All rights reserved.
A Strange Syndrome
Question: I have a friend who suffers from “disembarkment syndrome.” She experiences a rolling and rocking sensation that only subsides when she is asleep. Do you have any experience with this condition?
Dr. Blaylock's Answer:
This is a very strange syndrome. I once treated a case that sounds very similar to your friend. My main recommendation to that patient was to increase her intake of magnesium. The time-release form is best at a dose of 500 mg twice a day.
My patient improved significantly after taking magnesium. I then told her to be careful to eliminate all excitotoxins from her foods, eat lots of vegetables, and avoid sugar and inflammatory vegetable oils. After a few weeks she was essentially well.
Other things that should be of benefit include curcumin (500 mg a day), L-theanine (400 mg three times a day), and a combination of methylcobalamin (10,000 IU a day), folate (400 mcg a day), vitamin B-6 (25 mg a day), and riboflavin (100 mg twice a day).
This syndrome occurs most often in women, and some have improved with natural hormone replacement.
(For more information on how other natural supplements can improve your health, read my newsletter "Extend Your Life: Four Supplements That Will Help You Live Longer."
Dr. Blaylock's Answer:
This is a very strange syndrome. I once treated a case that sounds very similar to your friend. My main recommendation to that patient was to increase her intake of magnesium. The time-release form is best at a dose of 500 mg twice a day.
My patient improved significantly after taking magnesium. I then told her to be careful to eliminate all excitotoxins from her foods, eat lots of vegetables, and avoid sugar and inflammatory vegetable oils. After a few weeks she was essentially well.
Other things that should be of benefit include curcumin (500 mg a day), L-theanine (400 mg three times a day), and a combination of methylcobalamin (10,000 IU a day), folate (400 mcg a day), vitamin B-6 (25 mg a day), and riboflavin (100 mg twice a day).
This syndrome occurs most often in women, and some have improved with natural hormone replacement.
(For more information on how other natural supplements can improve your health, read my newsletter "Extend Your Life: Four Supplements That Will Help You Live Longer."
Osteoarthritis Treatment: What You Need to Know - How to Rid Yourself of Osteoarthritis Pain
Osteoarthritis is the most common type of arthritis, especially among older people. An estimated 27 million Americans over age 24 have it. But this degenerative joint disease is manageable. With the right osteoarthritis treatments, you can help ease the daily pain. Learn which 6 therapies are right for you.
Also called degenerative joint disease, osteoarthritis mostly affects cartilage – the hard but slippery tissue that covers the ends of bones where they meet to form a joint.
Healthy cartilage allows bones to glide over one another and absorbs energy from the shock of physical movement. But in osteoarthritis, the surface layer of cartilage breaks and wears away. This allows bones under the cartilage to rub together, causing pain, swelling and loss of motion in the joint.
Over time, the joint may lose its normal shape. Small deposits of bone – called osteophytes or bone spurs – may grow on the edges. Bits of bone or cartilage can break off and float inside the joint space, causing more pain and damage.
People with osteoarthritis usually have joint pain and stiffness. The most commonly affected joints are those at the ends of the fingers (closest to the nail), thumbs, neck, lower back, knees and hips.
Although osteoarthritis becomes more common with age, younger people can develop it – usually as the result of a joint injury, joint malformation or genetic defect in joint cartilage.
Before age 45, more men than women have it; after age 45, it’s more common in women. It’s more likely to occur in people who are overweight and in those with jobs that stress particular joints.
It may progress quickly, but for most people, joint damage develops gradually over years. Early in the disease, your joints may ache after physical work or exercise. Later on, osteoarthritis symptoms and pain may become more persistent.
You may also experience joint stiffness, particularly when you first wake up in the morning or have been in one position for a long time.
Osteoarthritis symptoms and warning signs include:
Stiffness in a joint after getting out of bed or sitting for a long time
Swelling in one or more joints
A crunching feeling or the sound of bone rubbing on bone
Get treatment for osteoarthritis
Most successful osteoarthritis treatments involve a combination of remedies tailored to the patient’s needs, lifestyle and health, including ways to manage pain and improve function. They include the following:
Exercise
Physical movement is one of the best osteoarthritis treatments. It can improve mood and outlook, decrease pain, increase flexibility, strengthen the heart and improve blood flow, maintain weight, and promote general physical fitness. Your doctor and/or physical therapist can recommend specific types of exercise depending on your particular situation.
The following kinds of exercise are part of a well-rounded osteoarthritis treatment plan.
Strengthening workouts. These exercises strengthen muscles that support joints affected by arthritis. They can be performed with weights or with exercise bands, inexpensive devices that add resistance.
Aerobic activities. These are exercises, such as brisk walking or low-impact aerobics, that get your heart pumping and can keep your lungs and circulatory system in shape.
Range-of-motion activities. These keep your joints limber.
Balance and agility exercises. These help you maintain daily living skills.
Weight control
Osteoarthritis patients who are overweight or obese should try to lose weight through a healthy diet and regular exercise. This can reduce stress on weight-bearing joints, limit further injury and increase mobility.
Rest and joint pain relief
Patients must learn to recognize the body’s signals, and know when to stop or slow down. This will prevent the pain caused by overexertion.
Although your osteoarthritis symptoms can make it more difficult, getting proper sleep is important for managing osteoarthritis pain. If you have trouble sleeping, you may find that relaxation techniques, stress reduction and biofeedback can help, as can timing medications to provide maximum pain relief through the night. If joint pain interferes with your ability to sleep or rest, consult your doctor.
Nondrug pain relief and alternative therapies
People with osteoarthritis may find many drug-free ways to find joint pain relief. Below are some examples:
Heat and cold. Heat can be applied in a number of different ways – with warm towels, hot packs or a warm bath or shower – to increase blood flow and ease pain and stiffness.
In some cases, cold packs (bags of ice or frozen vegetables wrapped in a towel), which reduce inflammation, can relieve pain or numb the sore area.
Transcutaneous electrical nerve stimulation (TENS). This technique uses a small electronic device to direct mild electric pulses to nerve endings that lie beneath the skin in the painful area. It may relieve some arthritis pain by blocking messages to the brain and modifying pain perception.
Massage. As an osteoarthritis treatment, a massage therapist will lightly stroke and/or knead the painful muscles. This may increase blood flow and bring warmth to a stressed area. However, arthritis-stressed joints are sensitive, so the therapist must be familiar with the problems of the disease.
Acupuncture. Some people have found pain relief using this practice, in which fine needles are inserted by a licensed acupuncture therapist at specific points on the skin. Scientists think the needles stimulate the release of natural, pain-relieving chemicals produced by the nervous system.
Nutritional supplements. Natural remedies such as glucosamine and chondroitin sulfate have been reported to improve osteoarthritis symptoms, as have certain vitamins (such as vitamin D). But the research is unclear.
Medications to control pain
Doctors consider a number of factors when choosing treatment for osteoarthritis patients.
These include the intensity of pain, potential side effects of the medication, your medical history (other health problems you have or are at risk for), and other medications you’re taking.
Because some medications can interact with one another and certain health conditions put you at increased risk of side effects, it's important to discuss your medication and health history with your doctor before you start taking any new drug.
You should learn as much as possible about the medications you take, even the ones available without a prescription.
The following types of medicines are commonly used in treatment for osteoarthritis:
Acetaminophen: Available without a prescription, acetaminophen (Tylenol) is often the first medication doctors recommend for osteoarthritis patients.
(For information on potential risks, see Pain Medications: Could You Be Overdosing?)
NSAIDs (nonsteroidal anti-inflammatory drugs): A large class of medications useful against both pain and inflammation, NSAIDs such as aspirin, ibuprofen, naproxen and naproxen sodium are also frequently taken as osteoarthritis treatments.
They work by blocking substances called prostaglandins, which contribute to inflammation and pain. However, each NSAID is a different chemical, and each has a slightly different effect on the body. For unknown reasons, some people seem to respond better to one NSAID than another.
Some NSAIDs are available over the counter, while more than a dozen others, including a subclass called COX-2 inhibitors, are available only with a prescription.
All NSAIDs can have significant side effects, including stomach irritation and other gastrointestinal problems. Any person taking NSAIDs regularly should be monitored by a doctor.
Narcotic or central-acting agents. Tramadol is a prescription pain reliever and synthetic opioid that works through the central nervous system; it’s sometimes prescribed when over-the-counter medications don’t provide sufficient relief for osteoarthritis symptoms. It carries risks that don’t exist with acetaminophen and NSAIDs, including the potential for addiction.
Mild narcotic painkillers containing analgesics such as codeine or hydrocodone are often effective against osteoarthritis pain. But because of concerns about the potential for physical and psychological dependence on these drugs, doctors generally reserve them for short-term use.
Corticosteroids. These are powerful anti-inflammatory hormones that may be injected into the affected joints to temporarily relieve osteoarthritis pain. This is a short-term measure, generally not recommended for more than 2-4 treatments per year.
Hyaluronic acid substitutes. Sometimes called viscosupplements, these are designed to replace a normal component of joint lubrication. They’re injected into the joint, and are only approved for osteoarthritis of the knee.
Topical medications. Doctors may prescribe pain-relieving creams, rubs and sprays, which are applied directly to the skin over painful joints.
Surgery
For many people, surgery helps relieve the pain and disability of osteoarthritis. It may achieve one or more of the following:
Removal of loose pieces of bone and cartilage from the joint if they are causing symptoms of buckling or locking (arthroscopy)
Repositioning of bones (osteotomy)
Resurfacing (smoothing out) bones
Surgeons may replace affected joints with artificial joints called prostheses.
These can be made from metal alloys, high-density plastic or ceramic material. Some prostheses are joined to bone surfaces with special cements. Others have porous surfaces and rely on the growth of bone into that surface (a process called biologic fixation) to hold them in place.
Joint replacement advances in recent years have included the ability, in some cases, to replace only the damaged part of the knee joint, leaving undamaged parts of the joint intact, and the ability to perform hip replacement through much smaller incisions than previously possible.
The decision to use surgery depends on several factors, including the patient's age, occupation, level of disability, pain intensity, and the degree to which arthritis interferes with his or her lifestyle.
After surgery and rehabilitation, the patient usually feels less pain and swelling and can move more easily.
Artificial joints to provide joint pain relief can last 10-15 years or longer.
Excerpted from “Handout on Health: Osteoarthritis” by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a division of the National Institutes of Health.
For more on relieving joint pain, visit our Osteoarthritis Health Center .
What’s Your Inflammation IQ?
Inflammation has become a hot topic over the last few years. The latest scientific research indicates that inflammation is behind more than 80% of the conditions we suffer from – everything from arthritis to heart disease. Dr. Mark Hyman, author of The UltraSimple Diet, agrees that inflammation leads to a host of health problems. Fighting it can get you on track to a healthier, happier life.
Also called degenerative joint disease, osteoarthritis mostly affects cartilage – the hard but slippery tissue that covers the ends of bones where they meet to form a joint.
Healthy cartilage allows bones to glide over one another and absorbs energy from the shock of physical movement. But in osteoarthritis, the surface layer of cartilage breaks and wears away. This allows bones under the cartilage to rub together, causing pain, swelling and loss of motion in the joint.
Over time, the joint may lose its normal shape. Small deposits of bone – called osteophytes or bone spurs – may grow on the edges. Bits of bone or cartilage can break off and float inside the joint space, causing more pain and damage.
People with osteoarthritis usually have joint pain and stiffness. The most commonly affected joints are those at the ends of the fingers (closest to the nail), thumbs, neck, lower back, knees and hips.
Although osteoarthritis becomes more common with age, younger people can develop it – usually as the result of a joint injury, joint malformation or genetic defect in joint cartilage.
Before age 45, more men than women have it; after age 45, it’s more common in women. It’s more likely to occur in people who are overweight and in those with jobs that stress particular joints.
It may progress quickly, but for most people, joint damage develops gradually over years. Early in the disease, your joints may ache after physical work or exercise. Later on, osteoarthritis symptoms and pain may become more persistent.
You may also experience joint stiffness, particularly when you first wake up in the morning or have been in one position for a long time.
Osteoarthritis symptoms and warning signs include:
Stiffness in a joint after getting out of bed or sitting for a long time
Swelling in one or more joints
A crunching feeling or the sound of bone rubbing on bone
Get treatment for osteoarthritis
Most successful osteoarthritis treatments involve a combination of remedies tailored to the patient’s needs, lifestyle and health, including ways to manage pain and improve function. They include the following:
Exercise
Physical movement is one of the best osteoarthritis treatments. It can improve mood and outlook, decrease pain, increase flexibility, strengthen the heart and improve blood flow, maintain weight, and promote general physical fitness. Your doctor and/or physical therapist can recommend specific types of exercise depending on your particular situation.
The following kinds of exercise are part of a well-rounded osteoarthritis treatment plan.
Strengthening workouts. These exercises strengthen muscles that support joints affected by arthritis. They can be performed with weights or with exercise bands, inexpensive devices that add resistance.
Aerobic activities. These are exercises, such as brisk walking or low-impact aerobics, that get your heart pumping and can keep your lungs and circulatory system in shape.
Range-of-motion activities. These keep your joints limber.
Balance and agility exercises. These help you maintain daily living skills.
Weight control
Osteoarthritis patients who are overweight or obese should try to lose weight through a healthy diet and regular exercise. This can reduce stress on weight-bearing joints, limit further injury and increase mobility.
Rest and joint pain relief
Patients must learn to recognize the body’s signals, and know when to stop or slow down. This will prevent the pain caused by overexertion.
Although your osteoarthritis symptoms can make it more difficult, getting proper sleep is important for managing osteoarthritis pain. If you have trouble sleeping, you may find that relaxation techniques, stress reduction and biofeedback can help, as can timing medications to provide maximum pain relief through the night. If joint pain interferes with your ability to sleep or rest, consult your doctor.
Nondrug pain relief and alternative therapies
People with osteoarthritis may find many drug-free ways to find joint pain relief. Below are some examples:
Heat and cold. Heat can be applied in a number of different ways – with warm towels, hot packs or a warm bath or shower – to increase blood flow and ease pain and stiffness.
In some cases, cold packs (bags of ice or frozen vegetables wrapped in a towel), which reduce inflammation, can relieve pain or numb the sore area.
Transcutaneous electrical nerve stimulation (TENS). This technique uses a small electronic device to direct mild electric pulses to nerve endings that lie beneath the skin in the painful area. It may relieve some arthritis pain by blocking messages to the brain and modifying pain perception.
Massage. As an osteoarthritis treatment, a massage therapist will lightly stroke and/or knead the painful muscles. This may increase blood flow and bring warmth to a stressed area. However, arthritis-stressed joints are sensitive, so the therapist must be familiar with the problems of the disease.
Acupuncture. Some people have found pain relief using this practice, in which fine needles are inserted by a licensed acupuncture therapist at specific points on the skin. Scientists think the needles stimulate the release of natural, pain-relieving chemicals produced by the nervous system.
Nutritional supplements. Natural remedies such as glucosamine and chondroitin sulfate have been reported to improve osteoarthritis symptoms, as have certain vitamins (such as vitamin D). But the research is unclear.
Medications to control pain
Doctors consider a number of factors when choosing treatment for osteoarthritis patients.
These include the intensity of pain, potential side effects of the medication, your medical history (other health problems you have or are at risk for), and other medications you’re taking.
Because some medications can interact with one another and certain health conditions put you at increased risk of side effects, it's important to discuss your medication and health history with your doctor before you start taking any new drug.
You should learn as much as possible about the medications you take, even the ones available without a prescription.
The following types of medicines are commonly used in treatment for osteoarthritis:
Acetaminophen: Available without a prescription, acetaminophen (Tylenol) is often the first medication doctors recommend for osteoarthritis patients.
(For information on potential risks, see Pain Medications: Could You Be Overdosing?)
NSAIDs (nonsteroidal anti-inflammatory drugs): A large class of medications useful against both pain and inflammation, NSAIDs such as aspirin, ibuprofen, naproxen and naproxen sodium are also frequently taken as osteoarthritis treatments.
They work by blocking substances called prostaglandins, which contribute to inflammation and pain. However, each NSAID is a different chemical, and each has a slightly different effect on the body. For unknown reasons, some people seem to respond better to one NSAID than another.
Some NSAIDs are available over the counter, while more than a dozen others, including a subclass called COX-2 inhibitors, are available only with a prescription.
All NSAIDs can have significant side effects, including stomach irritation and other gastrointestinal problems. Any person taking NSAIDs regularly should be monitored by a doctor.
Narcotic or central-acting agents. Tramadol is a prescription pain reliever and synthetic opioid that works through the central nervous system; it’s sometimes prescribed when over-the-counter medications don’t provide sufficient relief for osteoarthritis symptoms. It carries risks that don’t exist with acetaminophen and NSAIDs, including the potential for addiction.
Mild narcotic painkillers containing analgesics such as codeine or hydrocodone are often effective against osteoarthritis pain. But because of concerns about the potential for physical and psychological dependence on these drugs, doctors generally reserve them for short-term use.
Corticosteroids. These are powerful anti-inflammatory hormones that may be injected into the affected joints to temporarily relieve osteoarthritis pain. This is a short-term measure, generally not recommended for more than 2-4 treatments per year.
Hyaluronic acid substitutes. Sometimes called viscosupplements, these are designed to replace a normal component of joint lubrication. They’re injected into the joint, and are only approved for osteoarthritis of the knee.
Topical medications. Doctors may prescribe pain-relieving creams, rubs and sprays, which are applied directly to the skin over painful joints.
Surgery
For many people, surgery helps relieve the pain and disability of osteoarthritis. It may achieve one or more of the following:
Removal of loose pieces of bone and cartilage from the joint if they are causing symptoms of buckling or locking (arthroscopy)
Repositioning of bones (osteotomy)
Resurfacing (smoothing out) bones
Surgeons may replace affected joints with artificial joints called prostheses.
These can be made from metal alloys, high-density plastic or ceramic material. Some prostheses are joined to bone surfaces with special cements. Others have porous surfaces and rely on the growth of bone into that surface (a process called biologic fixation) to hold them in place.
Joint replacement advances in recent years have included the ability, in some cases, to replace only the damaged part of the knee joint, leaving undamaged parts of the joint intact, and the ability to perform hip replacement through much smaller incisions than previously possible.
The decision to use surgery depends on several factors, including the patient's age, occupation, level of disability, pain intensity, and the degree to which arthritis interferes with his or her lifestyle.
After surgery and rehabilitation, the patient usually feels less pain and swelling and can move more easily.
Artificial joints to provide joint pain relief can last 10-15 years or longer.
Excerpted from “Handout on Health: Osteoarthritis” by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a division of the National Institutes of Health.
For more on relieving joint pain, visit our Osteoarthritis Health Center .
What’s Your Inflammation IQ?
Inflammation has become a hot topic over the last few years. The latest scientific research indicates that inflammation is behind more than 80% of the conditions we suffer from – everything from arthritis to heart disease. Dr. Mark Hyman, author of The UltraSimple Diet, agrees that inflammation leads to a host of health problems. Fighting it can get you on track to a healthier, happier life.
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