tag:blogger.com,1999:blog-4464350229431766562024-02-18T21:13:32.536-06:00Greater Houston Women's Chamber of CommerceThe Greater Houston Women's Chamber of Commerce is a nonprofit organization of highly influential and diverse women and men dedicated to the advancement and empowerment of women through avenues of leadership, education, advocacy and mentoring.Unknownnoreply@blogger.comBlogger58125tag:blogger.com,1999:blog-446435022943176656.post-45684131887638756892018-04-13T10:39:00.001-05:002018-04-13T10:39:42.385-05:00Learn Particulars About Eyes and Ears to Protect Sight and Hearing<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher</span><o:p></o:p></b></div>
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<b style="mso-bidi-font-weight: normal;">Eye Health:<o:p></o:p></b></div>
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We’ll begin our look into eye and
ear health by discussing five of the most common eye problems afflicting people.<o:p></o:p></div>
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Conjunctivitis is a bacterial or
viral infection of the eye.<span style="mso-spacerun: yes;">
</span>Conjunctivitis is caused by contact with contaminated objects, such as
dirty hands or blowing dirt that settles in the eye.<span style="mso-spacerun: yes;"> </span>Antibiotic drops are usually quite
effective.<span style="mso-spacerun: yes;"> </span>Doctors warn anyone suffering
from the problem to wash his/her hands frequently to prevent infecting others
or re-infecting oneself.<span style="mso-spacerun: yes;"> </span>Good hygiene is
especially important when handling children, who may be particularly
susceptible to contracting or spreading the disease.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Secondly,
hemorrhage of the eye is a frequently seen medical issue.<span style="mso-spacerun: yes;"> </span>Basically, the hemorrhage is a bruise of the
eyeball, which despite its frightening appearance, will slowly heal on its own,
just like any other bruise.<span style="mso-spacerun: yes;"> </span>With eye
hemorrhages, the eye becomes extremely red and often scares patients badly, but
outcomes are usually quite good with time.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Thirdly,
scratches of the eye and foreign bodies in the eye are common reasons for
visiting the ophthalmologist.<span style="mso-spacerun: yes;"> </span>Scratches
are often caused by babies’ fingernails or by protruding sticks or limbs that
catch the eye as a person bends down to garden or trim hedges or trees.<span style="mso-spacerun: yes;"> </span>Foreign bodies often lodge in the eye when
people are trimming trees or doing yard work.<span style="mso-spacerun: yes;">
</span>In the case of foreign bodies in the eye, the object can be removed, and
then an eye patch is worn to discourage blinking and allow the eye to calm down
and heal.<span style="mso-spacerun: yes;"> </span>Antibiotic drops can be used
to fight signs of infection if needed.<span style="mso-spacerun: yes;">
</span>Treatment for scratches is similar, but with no foreign object removal.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Next, a
general decrease in vision is a common reason for an ophthalmology office
call.<span style="mso-spacerun: yes;"> </span>Sometimes, the situation is a
simple case of needing corrective lenses for near or farsightedness or
presbyopia, but other times, the patient may be suffering from cataracts, which
is the progressive clouding of the eye’s lens.<span style="mso-spacerun: yes;">
</span>Surgery is required to remove the cataract.<span style="mso-spacerun: yes;"> </span>These procedures are generally quite
successful, and recovery time is short.<span style="mso-spacerun: yes;">
</span>Patients suffering from cataracts will often notice a milky white or clouded
appearance to everything they view.<span style="mso-spacerun: yes;">
</span>Doctors urge anyone with these, or other, disturbing symptoms to visit
an ophthalmologist as soon as possible.<span style="mso-spacerun: yes;">
</span>The sooner cataracts (or other eye problems) are treated, the better the
outcome for the patient.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Finally,
glaucoma, a condition causing high pressure in the eye is a common
problem.<span style="mso-spacerun: yes;"> </span>The high pressure can cause
damage to the optic nerve, resulting in loss of vision.<span style="mso-spacerun: yes;"> </span>In normal circumstances, fluid goes in and
out of the eye at all times, but with glaucoma, there can be either too much
fluid production or too little exiting of the fluid from the eye, resulting in
the damaging high pressure.<span style="mso-spacerun: yes;"> </span>Fortunately,
glaucoma, which usually begins in the late forties, can be pretty successfully
treated with prescription drops.<span style="mso-spacerun: yes;"> </span>Again,
doctors urge regular check-ups with an ophthalmologist to screen for glaucoma,
which is most often symptom-less until the condition is more advanced, at which
time, vision damage may have occurred already.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Among the
less common, but still potentially serious, threats to good vision are: macular
degeneration, diabetic retinopathy, sun damage to the eye, chemical burns, and
fungus infections.<span style="mso-spacerun: yes;"> </span>We’ll address each
issue in turn.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Macular
degeneration is the breakdown of the macula, which is the central part of the
back of the retina.<span style="mso-spacerun: yes;"> </span>The breakdown is
caused by poor circulation to the macula, resulting in tissue damage.<span style="mso-spacerun: yes;"> </span>The macula is responsible for both color vision
and clarity of sight.<span style="mso-spacerun: yes;"> </span>The macula is
involved in our central vision, not peripheral vision.<span style="mso-spacerun: yes;"> </span>Macular degeneration is now treatable.<span style="mso-spacerun: yes;"> </span>Years ago, it was a virtual sentence to
partial vision loss, leaving victims with peripheral vision but reduced or no central
vision.<span style="mso-spacerun: yes;"> </span>Now, macular degeneration is
treatable with aspirin therapy, which improves circulation to the macula,
thereby reducing degeneration.<span style="mso-spacerun: yes;"> </span>Also, a
particular vitamin, which can be ordered by an ophthalmologist, is very
effective in treating macular degeneration.<span style="mso-spacerun: yes;">
</span>These two treatments can save vision.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Some
particular types of macular degeneration can be treated with injections
directly into the eyeball, but these cases must be evaluated and handled by
specialists.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Diabetic
retinopathy is a condition of the eye seen in diabetic patients, especially
those with poor blood sugar control.<span style="mso-spacerun: yes;">
</span>Diabetic retinopathy is caused by an overgrowth of small blood vessels
in the retina.<span style="mso-spacerun: yes;"> </span>Eventually, as the
diabetes and retinopathy develop, aneurysms occur in the back of the eye, which
cause hemorrhages in the vitreous fluid and a resulting decrease in
vision.<span style="mso-spacerun: yes;"> </span>Laser treatments are effective
in treating the condition to help stop progression of the disease, but doctors
warn that the best solution is to keep blood sugar under control and see an
ophthalmologist regularly to keep a check on visual problems, which are more
common in diabetics.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>The sun can
cause a variety of eye related damage.<span style="mso-spacerun: yes;">
</span>As we’ve all been warned since childhood, looking directly at the sun
can burn the macula and cause vision loss.<span style="mso-spacerun: yes;">
</span>Still, doctors warn, people, often adults, will inadvertently cause
vision problems by trying to look directly at a solar eclipse.<span style="mso-spacerun: yes;"> </span>Workers involved in jobs that require welding
can also sustain burns to the eye similar to sun related damage.<span style="mso-spacerun: yes;"> </span>Recent medical information also points to sun
exposure as a promoting factor in the formation of cataracts.<span style="mso-spacerun: yes;"> </span>Doctors urge everyone to wear good quality
sunglasses that filter out UVA and UVB rays as often as practical to protect
sensitive areas of the eye, and help prevent cataracts.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Sun
exposure to the eye area is also involved in the formation of some skin cancers
of the eyelid.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Chemical
burns also can pose a serious threat to the eye.<span style="mso-spacerun: yes;"> </span>Most people are familiar with the damaging
effects of acid burns, but are often unaware of how bad base burns can be to
the eye.<span style="mso-spacerun: yes;"> </span>Eye doctors urge anyone
sustaining a chemical burn, especially from a base, such as bleach, to get in
the shower or use a garden hose to flush the eye(s) for several minutes before
seeking medical assistance.<span style="mso-spacerun: yes;"> </span>Removing the
chemical as quickly as possible is a victim’s best bet for preserving his/her
vision.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Fungus
infections of the eye are less common than bacterial or viral ones, but they
can be serious and always take a long time to treat, even in light cases.<span style="mso-spacerun: yes;"> </span>There are drops to kill fungus in the eye,
but treatment requires persistence and must be monitored closely by the doctor.<o:p></o:p></div>
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We’ll additionally touch on some of
the most common eyesight deficiencies that are not disease or accident related,
namely, nearsightedness, farsightedness, presbyopia, and astigmatism.<o:p></o:p></div>
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Lasik treatment is generally
considered a very effective remedy for near-sightedness with few, if any, side
effects.<span style="mso-spacerun: yes;"> </span>The unfortunate side effect of
slowly developing farsightedness following the older radial keratotomy (RK)
does not apply to Lasik treatments for nearsightedness.<span style="mso-spacerun: yes;"> </span>Lasik treatment can be used successfully for
farsightedness as well.<o:p></o:p></div>
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Presbyopia can now be addressed
with contact lenses or with “mono-vision” treatment, where one eye is corrected
for near vision and one for distant vision.<span style="mso-spacerun: yes;">
</span>The brain figures out how to compensate for the seemingly strange
effect, and normal vision results.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Astigmatism
is the abnormal curve of the eyeball.<span style="mso-spacerun: yes;">
</span>The normal eyeball is shaped like a basketball; the eyeball with
astigmatism is shaped more like a football.<span style="mso-spacerun: yes;">
</span>The problem can be corrected with lenses that address the power and
direction of the curve.<o:p></o:p></div>
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Cases of drooping eyelids, cancer
of the lids, or benign, but bothersome, lumps and bumps around the eye or on
the lids are fairly commonplace, as are tearing problems and broken bones
around the eye.<span style="mso-spacerun: yes;"> </span>All of these problems
can be successfully addressed, and much can be done to treat most eye problems,
but the patient must be proactive.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>What is an
eye doctor’s best advice for taking care of your eyes?<span style="mso-spacerun: yes;"> </span>Have your eyes examined, doctors urge.<span style="mso-spacerun: yes;"> </span>Most doctors advise eye exams yearly,
especially for anyone 40 or older, when problems are more likely to begin, and
no matter what your age or how recently you’ve visited an eye doctor, if you’re
experiencing any symptoms, then see a doctor right away.<span style="mso-spacerun: yes;"> </span>The earlier a problem is diagnosed and
treated, the better the outcome for the patient.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Ear Health:<o:p></o:p></b></div>
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<span style="mso-tab-count: 1;"> </span>Our sense
of hearing is one of the harder aspects of health to track and to take
precautions for on a daily basis – simply because hearing loss is usually so
very gradual as to be unnoticeable, and therefore, pushed aside in our overly
busy lives.<span style="mso-spacerun: yes;"> </span>Hearing, like sight, is
precious, and certainly warrants our time, attention, and a few basic
cautions.<span style="mso-spacerun: yes;"> </span>Below is a bulleted list of
“ear health” basics, first published on this blog last year, but if you missed
it then, here is another chance to brush up on hearing loss prevention.<o:p></o:p></div>
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</span>Quite possibly one of the worst offenders contributing to hearing loss
is the exposure to loud noises.<span style="mso-spacerun: yes;"> </span>Hearing
loss most commonly comes on slowly, gradually, and often without notice to the
affected person until significant damage and hearing loss has already
transpired.<span style="mso-spacerun: yes;"> </span>Doctors warn to always use
ear protection when participating in noisy activities, like home improvement
projects, factory work, or loud entertainment experiences like attending rock
music concerts, movie theatres, or car races.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Another group of slow, creeping hearing
thieves are low grade, chronic infections of the ear.<span style="mso-spacerun: yes;"> </span>Bacterial infections of the middle ear can
reduce hearing in children and adults alike by damaging the eardrum and
surrounding tissues.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Fungus
infections, which cause gradual sloughing of the skin of the ear canal, can,
over time, reduce the number of tiny hairs in the ear that aid hearing.<span style="mso-spacerun: yes;"> </span>Fewer tiny hairs in the ear result in reduced
hearing.<span style="mso-spacerun: yes;"> </span>Even persistent allergic
reactions that result in swelling on or near the ear drum or result in
sloughing of skin in the ear canal can eventually cause hearing loss.<span style="mso-spacerun: yes;"> </span>Always promptly address any lingering
infection or allergy symptoms of the ear with a doctor – before hearing loss
sets in.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Research reported from University of Florida
scientists says that their animal study (with mice) shows that sedentary
animals lost 60% of their hearing over time, while mice that exercised lost
only 40% of hearing capacity.<span style="mso-spacerun: yes;"> </span>Although
this is only one experiment, study author Shinishi Someya, PhD., makes a good
point by noting that exercise boosts blood flow to the inner ear.<span style="mso-spacerun: yes;"> </span>Improved circulation helps protect against
the loss of capillaries and sound receptor cells, which can lessen
hearing.<span style="mso-spacerun: yes;"> </span>Now we have yet another reason
to get moving – preserving our hearing as we age!<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>As we get
moving in the beautiful outdoors of spring, let’s be mindful of how we can
protect our precious sight and hearing and be thankful for all they bring to
our lives.<o:p></o:p></div>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-54411763039114146072018-04-04T10:36:00.003-05:002018-04-04T10:36:52.327-05:00Jump Into Spring with Nutritional News<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">By Darra McMullen,<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;">Note to readers:</b><span style="mso-spacerun: yes;"> </span>Regular readers of this blog may have been
looking for the following article around March 23<sup>rd</sup>. to 26<sup>th</sup>,
the planned publication time. <span style="mso-spacerun: yes;"> </span>This
writer apologizes for any inconvenience experienced. Sometimes, life’s
challenges simply cause other things to run a little later than
anticipated.<span style="mso-spacerun: yes;"> </span>No need to worry, though.<span style="mso-spacerun: yes;"> </span>The regularly scheduled April article
focusing on eye and ear health will be published this month, appearing around
April 13, to allow time for everyone to have a chance to read the final
installment of the March topic on nutrition.<span style="mso-spacerun: yes;">
</span>Please enjoy that story below, now.<span style="mso-tab-count: 1;"> </span><o:p></o:p></div>
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As we continue with our look into better nutritional habits,
it’s time to examine some of the latest nutritional news that has appeared over
the past few months in various journals or other media sources.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Health news
has, recently, covered the gamut of categories, which is a very good
thing.<span style="mso-spacerun: yes;"> </span>The more potential health
problems that can be helped by nutritional means, the more we have access to
tools to help ourselves grow healthier over time.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>The
following nutritional news will be labeled according to ailment addressed for
easier reading.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Arthritis:<o:p></o:p></b></div>
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•<span style="mso-spacerun: yes;">
</span>The Cleveland Clinic reported that its research showed eating as little
as one-half cup of cruciferous vegetables daily could ease joint flexibility
and mobility so much as to return joint health to that of someone six years
younger.<span style="mso-spacerun: yes;"> </span>Cruciferous vegetables, such as
broccoli, cauliflower, cabbage, bok choy, and Brussels sprouts are very rich in
sulfur, and sulfur is known to be a nutrient that tames inflammation and
encourages pain reduction.<span style="mso-spacerun: yes;"> </span>Sulfur is
also known to help repair and strengthen joint cartilage.<o:p></o:p></div>
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• <span style="mso-spacerun: yes;"> </span>Another study proven way to improve joint
health is with plant fats, such as avocados, coconut oil, nuts, seeds, or
extra-virgin olive oil.<span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;">The British Medical Journal</i> reported
that taking in as little as 1 tablespoon of plant fats daily can reduce knee pain
by 20% or more.<span style="mso-spacerun: yes;"> </span>Study co-author, Tim
Spector, M.D., explained that plant fats help to turn off an
inflammation-inducing enzyme that if left unchecked can otherwise cause tissue
damage in joints.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Mighty ginger, pain
relief, and breast cancer:<o:p></o:p></b></div>
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<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Ginger is known to contain gingerols and
shogaols, which are compounds that stop swelling and inflammation, stimulate
the immune system, and provide pain relief on par with aspirin’s
abilities.<span style="mso-spacerun: yes;"> </span>Therefore, ginger could aid
arthritis pain or other inflammatory conditions.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Now, new
“news” of another benefit of ginger has hit the headlines.<span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;">The
Journal of Biomedicine and Biotechnology</i> reports that another one of
ginger’s active ingredients, 6-shogaol, specifically targets breast cancer stem
cells in lab tests.<span style="mso-spacerun: yes;"> </span>This could
potentially mean that tumors could be shut down before they even get started by
using regular doses of ginger in the diet.<span style="mso-spacerun: yes;">
</span>Obviously, this is a preliminary finding, and more research needs to be
done, but this is an exciting “nugget of hope”, especially for people with a
high risk for breast cancer.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Cancer Prevention:<o:p></o:p></b></div>
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<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Speaking of cancer, the rinds of sour citrus
fruits, such as limes and lemons, contain two important compounds shown to have
anti-cancer properties.<span style="mso-spacerun: yes;"> </span>The compounds,
d-limonene and perilyll acid, are potent antagonists to cancer.<span style="mso-spacerun: yes;"> </span>Research detailed in the <i style="mso-bidi-font-style: normal;">Journal Pharmaceutical Biology</i> explains that both compounds inhibit
tumor growth.<span style="mso-spacerun: yes;"> </span>Interestingly, a study by
the University of Arizona links consumption of citrus zest with a significantly
lower risk of skin cancer.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Lemon or
lime zest is easy to add to many recipes, and now we have additional motivation
to take that extra little step to make our food another helpful tool in the war
on cancer.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>An additional pair of headlines pertaining to
cancer come in the form of dietary tips that can reduce the risk of cervical
cancer.<span style="mso-spacerun: yes;"> </span>Research from Harvard University
shows that lycopene, found in tomatoes, can reduce cervical cancer risk by 40% in
women subjects who ate one cup of fresh tomatoes or one-half cup cooked tomato
products daily.<span style="mso-spacerun: yes;"> </span>Lycopene, the substance
responsible for tomatoes’ bright red color, is also the nutrient that energizes
the white blood cells that destroy suspect cervical cancer cells before they
have a chance to develop into cancer.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>The second
cervical cancer related headline comes from research reported in the <i style="mso-bidi-font-style: normal;">Journal of Medicinal Plants Research</i>,
which explained that cervical cancer risk can be reduced by 31% by eating ¾ cup
of fresh or frozen berries or one cup of grapes per day.<span style="mso-spacerun: yes;"> </span>These fruits contain compounds called
ellagitannins, which enhance cervical cell health, and therefore, prohibit
cancers from ever forming, according to study coauthor, Antonio Carbo, PhD.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Diabetes News:<o:p></o:p></b></div>
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<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Apparently, skipping breakfast is one of the
worst things Type 2 diabetics can do for themselves.<span style="mso-spacerun: yes;"> </span>Recent research showed that study
participants who skipped breakfast had a 37% higher blood sugar reading at
lunchtime and a 27% higher reading at dinner than the participants had experienced
on days when they had eaten breakfast, even when starch and sugar were
carefully controlled.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>A 15-year study of 64,000 women found that
diabetes risk can be cut by 39% if liberal amounts of antioxidants are
consumed.<span style="mso-spacerun: yes;"> </span>(Yes, dark chocolate and red
wine do count as antioxidant rich choices!<span style="mso-spacerun: yes;">
</span>Remember, though, to consume both of these foods in moderation.)<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Guy
Fagherazzi, PhD, the study’s co-author, explained that antioxidants may make
cells more sensitive to insulin; certainly, antioxidants counter-balance
damaging effects of free radicals.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Weight Loss/Weight
Maintenance:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>The <i style="mso-bidi-font-style: normal;">Journal
of Dietary Supplements</i> recently featured a study that showed people who
consumed 1 gram of omega-3 fatty acids containing 180 mg. of EPA and 120 mg. of
DHA daily could cut their calorie intake by 22 percent.<span style="mso-spacerun: yes;"> </span>The effective dose of EPA and DHA used in the
study would be approximately the amount found in 3 oz. of salmon or a handful
of walnuts.<span style="mso-spacerun: yes;"> </span>Study authors explained that
omega-3s increase the production of a hormone, leptin, which boosts satiety.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Researchers at Penn State University found
that study participants who ate oatmeal for breakfast cut snacking by 81%
without using any other lifestyle changes.<span style="mso-spacerun: yes;">
</span>The soluble fiber in oats causes the stomach to release a hormone,
cholecystokinin, which suppresses hunger.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Hopefully,
all of the above nutritional tips will provide you with more choices for a
healthy pathway forward.<span style="mso-spacerun: yes;"> </span>Jump into
spring with better health! <o:p></o:p></div>
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<br /></div>
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<br /></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-77993102795743425282018-03-12T12:14:00.002-05:002018-05-01T16:52:45.328-05:00Moving Toward Better Nutrition<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Moving Toward
Better Nutrition<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher</span><o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
During the latter part of February,
our article took a look at lifestyle and nutritional advice for improving
cardiovascular health.<span style="mso-spacerun: yes;"> </span>That story was
intended as a logical transition between the earlier February heart health
article, and our March topic, which focuses solely on nutrition for overall
improved health.<span style="mso-spacerun: yes;"> </span>Hopefully, regular
readers of this blog have had a chance to catch both stories.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
Now that we’ve taken a peek at
nutrition targeted for cardiovascular health during late February and early
March, we’ll next focus on maximizing our nutritional intake for overall
superior health and use the rest of March to investigate that topic.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
To begin our investigation, the
following article will take a “bird’s eye view” of nutrition, looking at
several different areas and making specific recommendations for each one.<span style="mso-spacerun: yes;"> </span>Then, check back with this blog around March
23, 2018 for some of the latest nutrition news tidbits to close out the month.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;">Nutrition Overview<o:p></o:p></b></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
We’ve all heard or read in the
media that we should focus our diets on more unprocessed, natural foods such as
fruits, vegetables, nuts and seeds, whole grains, and lean meats.<span style="mso-spacerun: yes;"> </span>Likewise, we are urged to eat low-fat dairy,
“healthy” fats, and natural sweeteners and top it all off with generous amounts
of plain water.<span style="mso-spacerun: yes;"> </span>While all of the above
is sound dietary advice, we are not always aware of exactly why we should be
following it.<span style="mso-spacerun: yes;"> </span>What, then, do the above
foods provide our bodies that some other type of food would not?<span style="mso-spacerun: yes;"> </span>What do our bodies need to function at peak
performance?<span style="mso-spacerun: yes;"> </span>Is it possible to get peak
performance from healthy foods alone, or are supplements really needed?<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>To answer
the above questions, we should look first at what our bodies require, and then
examine what the above listed food groups can contribute to our well-being.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>Our bodies
require water, carbohydrates, proteins, and fats (the “macro” nutrients), as
well as vitamins and minerals (”micro” nutrients), and other less well- known
micronutrients in order to survive.<span style="mso-spacerun: yes;">
</span>Optimal levels of these “macro” and “micro” nutrients can mean the
difference between just surviving and living life to its fullest potential (and
length) as is presently known to mankind.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Fruits,
vegetables, and whole grains provide carbohydrates, certain vitamins and
minerals, fiber (a type of carbohydrate resistant to the body’s digestive
enzymes), and phytonutrients (also known as phytochemicals) that are key
components to preventing cancer and other physical maladies.<span style="mso-spacerun: yes;"> </span>(Small amounts of other nutrients, such as
protein, may also be present.)<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Meats
(including fish), dairy products, eggs, nuts, seeds, legumes (beans, peas,
lentils, and peanuts), and the various soy products provide proteins, vitamins,
minerals, and fats.<span style="mso-spacerun: yes;"> </span>(Again, small
amounts of other nutrients, such as carbohydrates, may be present.)<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>By
consuming foods from all of these categories, we improve our nutritional
balance and spectrum considerably and give our bodies what they need to
survive.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Eating the
above types of food in a “processed” form, that is to say in any way that has
been significantly “added to” or “taken away from” the food’s naturally
occurring state results in poorer nutrition for the individual.<span style="mso-spacerun: yes;"> </span>For example, processed grains have had their
naturally occurring outer layers removed, taking away much needed vitamins,
minerals, and fiber.<span style="mso-spacerun: yes;"> </span>Bleached flour has
had virtually all nutrition removed, leaving only the basic, most sugar-like,
simple carbohydrates intact.<span style="mso-spacerun: yes;"> </span>Processed
meats have had significant amounts of salt, sugar, and worse yet,
cancer-causing preservatives added to them.<span style="mso-spacerun: yes;">
</span>Processed fruits and vegetables have often lost nutrients through high
heat processing and gained unneeded salt or sugar to improve flavor, which was
lost through processing.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>To preserve
nutrition, always opt for fresh or frozen choices with simple preparation
techniques.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>In summary
of the above, we can give our bodies excellent “survival gear” by eating a
balanced diet of fruits, vegetables, meats, dairy, whole grains, legumes, nuts,
seeds, and lots of plain water, and by obtaining these food types in their most
naturally occurring, unprocessed state, we give our bodies another nutritional
advantage.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Are all of
the above going to enable us to live our lives to full physical potential?<span style="mso-spacerun: yes;"> </span>Evidence shows that it is unlikely,
especially given our busy, stressful lives, and our modern food supply that is
no longer as “micro” nutrient dense as it once was years ago.<span style="mso-spacerun: yes;"> </span>To maximize our physical potential, we will,
in most cases, need supplements for the “micro” nutrients.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Even with
adherence to superior dietary standards, we simply can’t get optimal “micro”
nutrition through diet alone.<span style="mso-spacerun: yes;"> </span>Several
scientific studies have shown that modern fruits, vegetables, grains, nuts,
seeds, and legumes aren’t as “micro” nutritious now as they used to be, even 50
to 100 years ago before recent farming practices were put into widespread use,
and the herbivores (such as cattle, poultry, pigs) that we also consume are not
as nutritious for us now either because they consume plant-based feed that
isn’t as nutrient packed as it once was.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>To make
humans’ nutritional outlook even more precarious is our present state of always
being “on-the-go”, too busy, and stressed.<span style="mso-spacerun: yes;">
</span>Adherence to excellent dietary standards often falls by the wayside,
even among the most well-intentioned, positively focused individuals.<span style="mso-spacerun: yes;"> </span>To complicate matters further, our stressful
lifestyles put additional demands on our bodies, causing them to need more
micronutrients to handle the extra performance we ask of our physical and
emotional selves.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>To help
ensure optimal “micro” nutritional intake, supplements are needed.<span style="mso-spacerun: yes;"> </span>With the wide array of options available,
what are the basics desired, and how best do we get them?<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>If time or
budget constraints are severe, then an individual’s only option may be to take
a well-known national brand multivitamin/mineral or a store brand
equivalent.<span style="mso-spacerun: yes;"> </span>Supplements of this type are
quick, fairly inexpensive, and contain a small amount of several different
nutrients.<span style="mso-spacerun: yes;"> </span>However, the nutrient
concentrations are not optimal in amount, nor are all needed nutrients included
in the formulation.<span style="mso-spacerun: yes;"> </span>Still, if money or
time is a concern, taking one of these supplements is better than not taking
supplements at all.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>A better
(and more expensive) choice is to supplement most vitamins and minerals
individually or in small, related groups; less popularly discussed
micronutrients, such as bioflavonoids or grape seed extract, can also be added
to a person’s daily routine with relative ease if individual supplementation is
his/ her norm.<span style="mso-spacerun: yes;"> </span>Individual nutrient
supplementation leads to much more precise nutritional enhancement and allows
each person to customize his/her supplement regimen to meet personal
needs.<span style="mso-spacerun: yes;"> </span>If taking advantage of this
method of supplementation, it is very important to know what dosage levels will
help prevent a person from taking too much or too little of a given nutrient
and suffering symptoms of overdose or deficiency.<span style="mso-spacerun: yes;"> </span>Even if an individual person chooses to take
a single multivitamin/mineral, awareness of optimal dosing is still a benefit
in that it allows the person to gauge the desirability of a particular product
and also gives the individual an idea of where his/her nutritional regimen is
weak.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>The
subsequent list of vitamin, mineral, and other micronutrient recommendations
(detailed below) is taken from the popular and comprehensive nutrition book<i style="mso-bidi-font-style: normal;">, Prescription for Natural Healing</i>, by
Phyllis A. Balch.<span style="mso-spacerun: yes;"> </span>Other nutritional
guides echo similar “Optimum Daily Intakes”, as they are termed in Balch’s
book, for superior health.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Please note
that dosages listed are intended as a general guide for normal, healthy adults
without pre-existing conditions, such as severe illness, pregnancy, smoking,
alcoholism, recovery from surgery, etc.<span style="mso-spacerun: yes;">
</span>Special conditions may call for more or less of certain nutrients, and
special needs should be investigated thoroughly before proceeding with a supplement
plan.<span style="mso-spacerun: yes;"> </span>Always consult with your physician
before proceeding with a supplement plan.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Also,
please note that the dosages listed are often greater for many nutrients than
are commonly found among government DVs (Daily Values) or RDAs (Recommended
Daily Allowances).<span style="mso-spacerun: yes;"> </span>The reason for this seeming
disparity is that the focus of this article is on attaining optimal nutrition,
not on merely getting enough of each nutrient to avoid deficiency diseases and
providing a basic level of health, as is the case with government issued
standards.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>The optimal
micronutrient dosing list is as follows:<span style="mso-spacerun: yes;">
</span>Vitamin A - 5,000 to 10,000 I.U.; Carotenoid complex - 5,000 to 25,000
I.U.; Vitamin B-complex - 50mg., except for the following six “B” family
members, whose dosages should be as indicated, B12 (200-400 mcg.), Biotin
(400-800 mcg.), Folic acid (400-800 mcg.), Choline and Inositol (50-200 mg.
each), and PABA (10-50mg.); Vitamin C - 1,000 to 3,000 mg. in divided doses;
Bioflavonoids (mixed) - 200 to 500 mg.; Hesperidin - 50 to 100 mg.; Rutin - 25
mg.; Vitamin D3 (cholecalciferol) - at least 400 I.U., 2,000 to 6,000 I.U. is
preferable according to many current sources; Vitamin E - 200 to 400 I.U.;
Calcium (citrate, ascorbate, malate) 1,500 to 2,000 mg.; Magnesium - 750 to
1,000 mg.; Iron - 18 to 30 mg.; Zinc - 30 to 50 mg.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>A number of
other minerals are required for excellent health.<span style="mso-spacerun: yes;"> </span>Many of these minerals, including boron,
chromium, copper, germanium, iodine, manganese, molybdenum, selenium, silicon,
sulfur, and vanadium, are considered trace minerals because they are needed by
the body in such small amounts.<span style="mso-spacerun: yes;"> </span>Consider
supplementing these minerals with a trace mineral combination supplement from a
health food store.<span style="mso-spacerun: yes;"> </span>Supplementation of
these minerals is especially important if dietary intake of healthy foods is low.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Numerous
other micronutrients can improve health additionally and should be supplemented
individually as personal needs and budgets permit.<span style="mso-spacerun: yes;"> </span>“Optional” supplements include (but are by no
means limited to) the following: Coenzyme Q10, garlic extract, lecithin, grape
seed extract, lutein/lycopene, ginkgo biloba, octacosanol, spirulina,
quercetin, and glucosamine and chondroitin sulfate.<span style="mso-spacerun: yes;"> </span>Follow product label directions for proper
dosing.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>A few final
thoughts for improving dietary nutrition are in order.<span style="mso-spacerun: yes;"> </span>To preserve nutritional content of foods when
cooking, consider using low to medium heat and generous quantities of plain
water.<span style="mso-spacerun: yes;"> </span>Season the cooking water
generously; add small amounts of fat if desired.<span style="mso-spacerun: yes;"> </span>Simmer gently for a longer time than would be
needed with high heat.<span style="mso-spacerun: yes;"> </span>Then serve part
or all of the seasoned cooking fluid as part of the meal.<span style="mso-spacerun: yes;"> </span>It is tasty, filling, and contains important
nutrients that cook out of the food.<span style="mso-spacerun: yes;"> </span>The
low to medium cooking temps help prevent destruction of nutrients and also help
prevent the formation of cancer causing substances known to occur when foods,
especially meats, are cooked at high temperatures.<span style="mso-spacerun: yes;"> </span>However, be careful to cook foods, especially
meats, at 165 degrees for at least ten minutes to kill harmful bacteria.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Eat
healthily, cook gently, supplement wisely, and most of all, live long and well!<o:p></o:p></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-73500676308353492342018-02-23T15:31:00.004-06:002018-02-23T15:31:49.921-06:00“Affairs of the Heart” Part 2<br />
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">“Affairs of the Heart”<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Part 2<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
In our first installment of
“Affairs of the Heart” we looked at the symptoms of different types of serious
cardiovascular ailments.<span style="mso-spacerun: yes;"> </span>Of course, we’d
all prefer never to get to a crisis situation, and to work toward that goal, in
this second installment of our heart health story, we’ll look at some life
factors that we can control to improve our odds of keeping a healthy
cardiovascular system.<span style="mso-spacerun: yes;"> </span>We’ll examine
some dietary cautions, as well as sleep concerns, and exercise.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;">Nutrition Tips and Supplement Information:<o:p></o:p></b></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Instead of embarking on a formal
“diet”, consider how many small, daily tweaks you can make to your food intake
to improve nutrition and cardiovascular health.<span style="mso-spacerun: yes;">
</span>A few suggestions are listed below.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Add a side of fresh fruit or cooked (or
fresh) vegetables to your main course at a restaurant.<span style="mso-spacerun: yes;"> </span>The extra fiber and micronutrients (vitamins,
minerals, phytochemicals) will help your health in general, and in particular,
will help to clear excess fat and cholesterol from your digestive tract.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Remember to work in several servings of
avocados, flax, olive oil, and fish into your weekly meals to get healthy fats
and anti-inflammatory benefits.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Whenever possible, choose free-range eggs,
meats, and wild caught fish.<span style="mso-spacerun: yes;"> </span>These more
“natural” protein sources have a healthier spectrum of fats and micronutrients
and bring with them anti-inflammatory properties for the cardiovascular system.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>Many people should consider supplementing
with CoQ10, turmeric, resveratrol, and magnesium.<span style="mso-spacerun: yes;"> </span>All of these substances are excellent for
heart health and blood pressure.<span style="mso-spacerun: yes;">
</span>Turmeric is widely regarded in a positive manner for its
anti-inflammatory properties throughout the body, including the cardiovascular
system.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•<span style="mso-spacerun: yes;"> </span>When cooking at home in a time crunch, think
of using ground meats (beef, chicken, turkey, or pork) or any meat in small
chunks or strips thrown in a pot with a variety of fresh, frozen, or even
canned vegetables and seasoned simply with a “season all” type seasoning
mixture, or alternatively, a few of your favorite herbs.<span style="mso-spacerun: yes;"> </span>Such meat/veggie one-pot combos are highly
nutritious, tasty, quick, and good for your cardiovascular system.<span style="mso-spacerun: yes;"> </span>Look for lean meat choices.<span style="mso-spacerun: yes;"> </span>If the only readily available ground meat is
high fat, you can ask the butcher to grind a higher priced, lean cut for
you.<span style="mso-spacerun: yes;"> </span>No, you’re not committing culinary
heresy to grind a lean and expensive cut of meat; you’re looking out for your
health and reducing your food preparation time.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>For a
vegetarian alternative, substitute beans or peas for the meat in these
delicious one-pot combos.<span style="mso-spacerun: yes;"> </span>Beans and peas
are very “heart healthy”, inexpensive, and full of protein and fiber.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;">For those persons wishing to give themselves an additional edge against
cardiovascular disease through natural therapies and supplements, the following
list of suggestions could be of great value:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Coenzyme
Q10 increases oxygenation of the heart and improves overall function.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Garlic
extract lowers homocysteine levels, a heart disease risk factor, and thins the
blood slightly.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Vitamins
B12, B6, and folic acid help maintain healthy homocysteine and C-reactive
protein levels.<span style="mso-spacerun: yes;"> </span>Measuring C-reactive
protein levels is a way of detecting inflammation in the cardiovascular system,
which can lead to heart attacks even when other risk factors are normal.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Vitamin C
and bioflavonoids are very important to regulating blood pressure.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Calcium
and magnesium are extremely important to the proper functioning of the heart
muscle.<span style="mso-spacerun: yes;"> </span>Magnesium is probably the most
overlooked key to lowering blood pressure and blood sugar levels discussed by
the mainstream media.<span style="mso-spacerun: yes;"> </span>Take calcium and
magnesium in divided doses.<span style="mso-spacerun: yes;"> </span>Use chelate
forms of both minerals.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Lycopene
is a carotenoid that lowers LDL “bad” cholesterol.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Phosphatidyl
choline reduces fat and triglyceride levels in the blood.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Pycnogenol
reduces buildup of plaques in the arteries.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Acupuncture
treatments can lower blood pressure and improve circulation.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Although
the above list is not exhaustive, it is a good place to start on improved
cardiovascular health.<span style="mso-spacerun: yes;"> </span>Of course, always
consult with your physician before taking supplements to avoid any
“contraindications” with your prescription medicines or personal health
problems.<span style="mso-spacerun: yes;"> </span>Always take positive action to
reduce your chances of cardiovascular disease.<o:p></o:p></div>
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<br /></div>
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<span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">About Healthy Sleep Habits:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="mso-tab-count: 1;"> </span></b>When we get especially busy or
stressed by life’s hassles, sleep is often the first thing to suffer.<span style="mso-spacerun: yes;"> </span>Either we skimp on the number of hours we
rest, or we try to sleep and find that our sleep quality is poor, or sometimes
non-existent, due to our restless minds working overtime and keeping us awake.<o:p></o:p></div>
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<span style="mso-tab-count: 1;"> </span>More and
more scientific studies keep showing the importance of sleep to our overall
health and to heart health as well.<span style="mso-spacerun: yes;">
</span>Research clearly shows that sleep deprivation increases blood sugar
levels and the tendency toward obesity and diabetes, all of which are risk
factors for heart disease.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Even more
directly related to increased heart disease risk is the fact that more hours
awake equal more hours that the heart must operate at a higher level of
functioning without a rest break.<span style="mso-spacerun: yes;"> </span>Blood
pressure and heart rate tend to drop while soundly sleeping.<span style="mso-spacerun: yes;"> </span>Many hours of wakefulness without a chance to
“power down” puts unnecessary strain on the heart and cardiovascular system in
general.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Experts
recommend seven to nine hours of sleep per day for most adults.<span style="mso-spacerun: yes;"> </span>There are some people who simply don’t need
that much sleep and find it stressful to stay in bed for that long.<span style="mso-spacerun: yes;"> </span>Those individuals should follow their bodies’
cues regarding an appropriate length of rest.<o:p></o:p></div>
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<br /></div>
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<span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">Exercise for Extended Existence:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>There’s
nothing quite like exercise for keeping the cardiovascular system in good
shape, and a number of activities can qualify as exercise.<span style="mso-spacerun: yes;"> </span>Simple walking is one of the best forms of
exercise for the cardiovascular system.<span style="mso-spacerun: yes;">
</span>Recent research indicates that one of the best things for both general
health and heart health in particular is to walk five times per week.<span style="mso-spacerun: yes;"> </span>Thirty minutes per bout will suffice, but 45
minutes to an hour is even better if time permits.<span style="mso-spacerun: yes;"> </span>Other activities helpful to the heart
include: gardening, mopping floors, dancing, raking leaves, climbing stairs,
shopping, walking in place while talking on the phone, and short but frequent
exercise bouts during the commercials of T.V. shows.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Of course,
an organized, formal exercise program that incorporates elements of weight
lifting, cardiovascular exertion, stretching, balance, and coordination is the
best option, but if that “gold standard” of exercise excellence simply won’t
fit into life right now, try some of the more commonplace activities listed in
the paragraph above to improve cardiovascular fitness, and remember, some
exercise is better than no exercise.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">A Quick Word About Stress:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Too much
stress is bad for the heart.<span style="mso-spacerun: yes;"> </span>Long
periods of emotional, mental, or physical stress can cause chronically elevated
blood pressure and cortisol levels.<span style="mso-spacerun: yes;">
</span>Cortisol is a stress hormone produced by the body that increases the
tendency toward high blood sugar, high blood pressure, and obesity, all of
which are contributors to heart disease risk.<span style="mso-spacerun: yes;">
</span>Work diligently to dial down stress, whether that means getting a different
job, asking friends or family to pitch in with solving problems, or arranging a
shorter commute to work.<span style="mso-spacerun: yes;"> </span>Do whatever
needs to be done to make your life a calmer and more peaceful journey.<span style="mso-spacerun: yes;"> </span>Your heart will thank you.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">In Summary:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>There is
much we can do to ease the workload of our hearts and cardiovascular
systems.<span style="mso-spacerun: yes;"> </span>Through dietary changes,
exercise, stress and sleep interventions, and repaired interpersonal
relationships, we can strengthen our hearts and our lives.<span style="mso-spacerun: yes;"> </span>Let’s spring into action! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-52265777257217209532018-02-07T12:34:00.002-06:002018-02-07T12:34:33.371-06:00Affairs of the Heart<br />
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Affairs of the
Heart<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">(Part 1)<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>February is
Heart Health Month, and as such, is the perfect time to address “affairs of the
heart” in all their myriad types.<span style="mso-spacerun: yes;"> </span>Some
types of heart health factors, such as diet and exercise, are well known and
often discussed.<span style="mso-spacerun: yes;"> </span>Other aspects of heart
health, including stress levels, personal relationships, sleep quality, and
life satisfaction “ratings” are addressed less often and are too frequently
downplayed as minor influences on cardiovascular health, when in fact, these
issues can be major players in the game of heart attack and stroke prevention.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>All of the
above listed heart health factors will be addressed this month, but first,
let’s take a look at the warning signs of heart attack, stroke, and atrial
fibrillation so that we can be better prepared to recognize and deal with a
crisis should we be faced with one ourselves or among those persons around us.<o:p></o:p></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">Heart attack warning signs often include
one or more of the following:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Chest
discomfort in the center of the chest that lasts more than a few minutes or
that goes away and then returns.<span style="mso-spacerun: yes;"> </span>The
discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Upper
body discomfort or pain in one or both arms, back, neck, jaw, or stomach can
also be heart attack warning signs.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Shortness
of breath with or without chest discomfort is another common symptom.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Other
signs of heart attack are nausea, lightheadedness, and breaking out in a cold
sweat.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>This last
group of symptoms is more common in women, and sadly, frequently results in
women being misdiagnosed as having anxiety or panic attacks.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
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<span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">Stroke warning signs include the subsequent
list of symptoms:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•
Sudden-onset numbness or weakness of the face, arm, or leg, especially on one
side of the body, can indicate stroke.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Confusion
or trouble speaking or understanding is also common.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• A sudden
loss of vision in one or both eyes can be symptomatic of stroke.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Stroke
may also be indicated by a sudden-onset of trouble walking, dizziness, and loss
of balance or coordination.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• A sudden,
severe headache with no known cause can be indicative of stroke as well.<o:p></o:p></div>
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<br /></div>
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<span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">About Atrial Fibrillation:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Atrial fibrillation is another
serious heart condition with which we should all be familiar.<span style="mso-spacerun: yes;"> </span>Atrial fibrillation, also known as AFib or AF
is a quivering or irregular heartbeat (arrhythmia) that can lead to blood
clots, stroke, heart failure, and other heart-related problems.<span style="mso-spacerun: yes;"> </span>AFib is the most common serious heart rhythm
abnormality in people older than 65 years.<span style="mso-spacerun: yes;">
</span>Untreated AFib doubles the risk of heart related deaths, and causes a
four-to-five-fold increased risk for strokes.<span style="mso-spacerun: yes;">
</span>Unfortunately, many people are unaware they have the condition or may
not realize the seriousness of the disorder, even if aware of its presence.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Because
AFib is a common and potentially life-threatening problem, we should all be
familiar with the symptoms of this condition as well.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
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<span style="mso-tab-count: 1;"> </span><b style="mso-bidi-font-weight: normal;">Symptoms of atrial fibrillation include the
following:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Rapid and
irregular heartbeat<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•
Fluttering or “thumping” in the chest<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Dizziness<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Shortness
of breath and anxiety<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Weakness<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Faintness
or confusion<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Fatigue
when exercising<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Sweating<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Chest pain
or pressure<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Interestingly,
some people with AFib have no symptoms at all, putting them at great risk of
heart related problems because their condition goes unrecognized and untreated.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Of course,
the preferred path of life would be for no one to ever have to suffer from
heart attacks, strokes, or atrial fibrillation, but because such an idyllic
situation is not possible, we should do all we can to protect our
cardiovascular systems and keep them working as well as possible for as long as
possible.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Fortunately,
there is a lot we can do to help ourselves.<span style="mso-spacerun: yes;">
</span>Dietary and supplement advice is so large a category to examine that it
deserves its own article and will get one later this month.<span style="mso-spacerun: yes;"> </span>Also later this month, we’ll look at the
effects of sleep quality (and quantity) and stress levels on the heart’s
health.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>For now,
let’s take a moment to think about our personal and professional relationships,
as well as our daily interactions with strangers and how all of these
person-to-person contacts can help or hurt our heart health.<span style="mso-spacerun: yes;"> </span>With Valentine’s Day so close in time to the
present, we can (and should) think warm thoughts about those we love and reach
out to them.<span style="mso-spacerun: yes;"> </span>Their and our hearts will
benefit from the positive emotions and attention.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>What we
probably don’t often think about around Valentine’s Day (or any other time) is
true, genuine forgiveness of those people who have caused us hurt or
disappointment of some kind.<span style="mso-spacerun: yes;"> </span>Both
everyday experience and scientific studies have shown that holding on to
grudges, anger, jealousy, resentment, and similar negative emotions raises
stress levels, blood pressure, and blood sugar, putting the heart and
cardiovascular system in greater peril.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>If negative
emotions are at the forefront of your mind more often than you’d like, try
letting go of these hurts or angry feelings.<span style="mso-spacerun: yes;">
</span>Try forgiveness, seeing things from another person’s point of view, or
thinking calming thoughts when feeling overwhelmed with negativity.<span style="mso-spacerun: yes;"> </span>Your heart and cardiovascular system will
thank you for it, and who knows, a fresh, more optimistic outlook may even lead
to figuring out a way to deal with a difficult relationship constructively for
all concerned.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Ditto the
above approach for dealing with everyday frustrations.<span style="mso-spacerun: yes;"> </span>If someone rudely cuts in line at the grocery
store (or on the freeway), find constructive ways to rise above the event and
not let it ruin your day or your health.<span style="mso-spacerun: yes;">
</span>Learning to dial back everyday stress is a proven method of making life
more pleasant and heart health better.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>We’ll look
at more ways to help your “ticker” keep strong for years to come in our next
installment of “Affairs of the Heart (Part 2)”, available later this month,
probably around February 20<sup>th</sup>.<o:p></o:p></div>
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<br /></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-5795002620253478982018-01-30T10:59:00.001-06:002018-01-30T10:59:19.985-06:00Assistance for Anxiety Disorders<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Assistance for Anxiety Disorders<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
This article is the third and final
installment in a three-part series of stories concerning anxiety and
depression.<span style="mso-spacerun: yes;"> </span>This piece focuses on
anxiety and some of the measures people can take in their daily lives to
alleviate symptoms and improve outcomes in dealing with this common
disorder.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>We begin
this mental health story by looking at a few basic facts.<span style="mso-spacerun: yes;"> </span>According to the Anxiety Disorders
Association of America, anxiety disorders are one of the most prevalent mental
illnesses in the U.S., affecting millions of adults, aged 18 years or
older.<span style="mso-spacerun: yes;"> </span>The true number of persons
afflicted is probably unknown due to uncounted sufferers who don’t seek medical
help and due to individuals who seek only natural solutions to their problems
and thereby, are not noted in any type of medical records.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>There are
several types of anxiety disorders; among them are: generalized anxiety
disorder (GAD), panic disorder, social anxiety disorder, specific phobias,
obsessive-compulsive disorder (OCD), and post-traumatic stress disorder
(PTSD).<span style="mso-spacerun: yes;"> </span>Space (and time) constraints for
this article series prevent us from defining and elaborating on each of these
conditions; for the purposes of this discussion, we will focus on GAD, or
generalized anxiety disorder, which is defined as a “persistent, excessive, and
unrealistic worry, tension, and anxiety about everyday things,” according to <i style="mso-bidi-font-style: normal;">The Anti-anxiety Food Solution</i> by Trudy
Scott, CN.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Women are
twice as likely as men to be affected by GAD, panic disorder, specific phobias,
and PTSD.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>There are
many possible causes of anxiety, including trauma, medication side effects,
hormonal imbalances, thyroid disorders, diabetes, asthma, epilepsy, and heart
conditions to name a few.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Treatment
for anxiety disorders in traditional Western medicine methodology usually
involves sedative-hypnotic drugs and/or SSRIs or selective serotonin reuptake
inhibitors.<span style="mso-spacerun: yes;"> </span>Certainly, these powerful
drugs can alleviate on-going symptoms and treat acute crisis-stage conditions
in patients.<span style="mso-spacerun: yes;"> </span>Anyone taking any of these
types of drugs should consult with his/her doctor before discontinuing their
use to assess needs, risks, and benefits.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>There are
drawbacks to long-term use of prescription drugs for anxiety disorders.<span style="mso-spacerun: yes;"> </span>Among those drawbacks are dependency and
withdrawal, weight gain, even obesity, and sexual dysfunction.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>There are a
number of nutritional and lifestyle aids available to help alleviate anxiety
disorders and other mental health issues.<span style="mso-spacerun: yes;">
</span>These nutritional and lifestyle aids can be used to complement
traditional therapies or can be used in place of prescription drugs in many
light to moderate cases of disorder.<span style="mso-spacerun: yes;">
</span>Always check with a doctor before discontinuing a prescription mental
health drug, even if symptoms seem to have improved markedly.<span style="mso-spacerun: yes;"> </span>Many drugs for anxiety or depression must be
withdrawn slowly to prevent severe disturbance of the body or mind.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>The
nutritional help and lifestyle advice described below is suitable for all
levels of anxiety disorder as well as anyone who struggles with occasional
episodes of anxiety, nervousness, tension, worry, and panic, even if full-blown
disorder is not present.<span style="mso-spacerun: yes;"> </span>Interestingly,
natural approaches, such as foods, nutrients, and lifestyle changes can not
only alleviate or eradicate anxiety disorders but can also correct other issues
that often accompany anxiety, such as food cravings, mood swings, sleep
problems, and PMS (premenstrual syndrome).<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Below
follows a bulleted list of nutritional information to assist with anxiety
relief.<span style="mso-spacerun: yes;"> </span>The suggestions below are
summarized from <i style="mso-bidi-font-style: normal;">The Anti-anxiety Food
Solution</i> book; however, numerous other sources echo these same concepts.<o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span></span>• Eat breakfast, and
always include a good dose of protein with the meal.<span style="mso-spacerun: yes;"> </span>Protein helps keep blood sugar stable until
the next snack or mealtime, avoiding mood swings.<span style="mso-spacerun: yes;"> </span>The amino acids in protein are necessary for
proper function of neurotransmitters in the brain that control emotions.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>• Avoid
food additives, food colors, refined grains, and refined sugar.<span style="mso-spacerun: yes;"> </span>All of these are known to increase
irritability, stress, worry, and the anxiety that results from the above
emotional states.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>•Whenever
possible, eat higher quality (organic) fruits and vegetables.<span style="mso-spacerun: yes;"> </span>Anytime there is an opportunity to reduce the
intake of pesticides and increase nutritional value, take advantage of the
option.<span style="mso-spacerun: yes;"> </span>If organic isn’t available,
choose locally grown produce to preserve nutrient content and wash it thoroughly.<span style="mso-spacerun: yes;"> </span>Frozen fruits and vegetables also have their
nutrient content better preserved because they are frozen shortly after
picking.<o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span></span>• When choosing protein
sources, use grass-fed meat, pastured poultry and eggs, and wild fish whenever
possible.<span style="mso-spacerun: yes;"> </span>Red meat is a great source of
protein, zinc, iron, selenium, B6, B12, and D.<span style="mso-spacerun: yes;">
</span>Because anxiety, depression, and a host of other mental disorders are
related to deficiencies in B vitamins, zinc, and the amino acids that are the
building blocks of protein, red meat is an excellent food choice for those
persons struggling with a mental disorder.<span style="mso-spacerun: yes;">
</span>Grass-fed meat contains quite a bit more conjugated linoleic acids
(CLAs), vitamin E, vitamin C, glutathione, and beta-carotene than grain-fed
cattle (Daley, et al., 2010); all of these nutrients have the added bonus of
being cancer preventions as well.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Foraging
poultry that has access to a field, sunshine, and fresh air has higher levels
of Omega-3 fatty acids than grain-fed birds.<span style="mso-spacerun: yes;">
</span>Pastured chickens are best for eating and egg production.<span style="mso-spacerun: yes;"> </span>Egg yolks contain choline and other
B-vitamins, which are very important for brain health in general, especially
mood and memory.<span style="mso-spacerun: yes;"> </span>Eggs are an excellent
food source of nutrients for nourishing the brain.<span style="mso-spacerun: yes;"> </span>Eat three eggs at a time to get the basic
need of 20 to 30 grams of protein per meal.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Wild fish
(and other seafood) is superior to farmed fish because farmed fish contains
antibiotics and often even artificial colors which consumers don’t need and may
lead to feelings of nervousness and irritability.<span style="mso-spacerun: yes;"> </span>Fish in general, even farmed, is a great
source of amino acids, omega-3 fatty acids, zinc, iodine, iron, calcium,
selenium, vitamins B12, A, and D.<span style="mso-spacerun: yes;"> </span>The
aforementioned nutrients are needed by the human body, and many of them
contribute directly to mental health by affecting nerve function and
neurotransmitter levels in the blood and brain. <o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Sadly, many
women may have been unknowingly adding to their problems with anxiety and
depression by limiting protein, in general, and red meat, in particular, in the
ever-demanding race to be thin.<span style="mso-spacerun: yes;"> </span>Thinking
they were cutting fat grams to save on calories (for weight loss) or cutting
saturated fat (for heart health), many women may have been depriving their
bodies of the very nutrients needed for brain and emotional health.<o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span></span>• In <i style="mso-bidi-font-style: normal;">The Anti-anxiety Food Solution</i>, author Trudy Scott, CN, who has a
nutrition practice that focuses on food, mood, and women’s health, details a
number of scientific studies which show that fats are a very necessary and
healthful aspect of one’s diet.<span style="mso-spacerun: yes;"> </span>Indeed,
fats are key for the proper functioning of the nervous system, hormonal health,
and many physiological processes.<span style="mso-spacerun: yes;"> </span>Yes,
that includes saturated fats, such as butter and coconut oil, as well as the
saturated fat found in meats, poultry, eggs, and dairy products.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Ms. Scott,
who is a past president of the National Association of Nutrition Professionals,
explains in her book that meats and saturated fats got “a bad reputation” for
decades due to the fact that the quality of the meats and fats studied was
ignored and not treated as an important variable in scientific testing.<span style="mso-spacerun: yes;"> </span>She goes on to explain that processed meats,
full of additives, usually to improve flavor and/or shelf-life (of a low
quality product to begin with) were treated as being on the same par with high-quality,
grass-fed, unprocessed meats.<span style="mso-spacerun: yes;"> </span>Study
results would then be unclear or negative toward meats and saturated fats
because of poor experiment design.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Scott cites
several more recent studies, designed to test pure, unaltered meats, dairy, and
eggs (both pastured and conventionally raised) to back up her claims.<span style="mso-spacerun: yes;"> </span>Additionally, Scott notes several studies
showing less anger, anxiety, and better overall mood among study participants
who ate a higher percentage of calories from fats (mix of saturated and unsaturated)
than participants who overall ate less fat.<span style="mso-spacerun: yes;">
</span>Further, study participants did not experience any significant changes
in overall cholesterol, LDL (bad) cholesterol, and triglycerides.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Although no
study, nor Trudy Scott, is suggesting that mental health sufferers (or the
public at large) should “pig out” on saturated fats, eggs, dairy, or red meats,
avoiding them mostly or entirely is probably counterproductive to brain,
emotional, and even physical health.<span style="mso-spacerun: yes;">
</span>Scott advocates a balanced approach toward diet, with a wide mix of most
whole, real, unprocessed foods, including those formerly touted as harmful,
such as eggs and red meat.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Among other
types of favored oils for mental and physical health, Scott suggests including
olive oil, flax seed oil, avocados, nuts, and seeds, all of whom provide other
kinds of needed fatty acids for the mind and body.<span style="font-family: "Arial",sans-serif; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span></span>Scott also advises people
to consider taking vitamin, mineral, and in some cases, protein or amino acid
supplements if suffering from a mental health issue.<span style="mso-spacerun: yes;"> </span>Some patients don’t assimilate their
nutrients efficiently from food and require supplements just to be “normally
nourished”.<span style="mso-spacerun: yes;"> </span>Scott details a number of
such problems in the book and makes suggestions on nutrient supplementation
types and dosages, depending on the individual’s particular problem.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Scott makes
a number of recommendations for lifestyle habits that can also ease anxiety and
depression.<span style="mso-spacerun: yes;"> </span>Among them are: (1.) Getting
outdoors to lift spirits, appreciate the world, and reboot mental outlook; (2.)
Exercise (also outdoors if possible); (3.) Sleep on a regular schedule and get
7 to 9 hours per night; (4.) Set aside time for some real relaxation, not just
as an “afterthought”; (5.) Try laughter, guided imagery, yoga, Tai Chi, Qigong,
meditation, acupressure, or acupuncture to relieve symptoms of anxiety or
depression; they often work and are not harmful. <o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span></span>Other sources support
Scott’s dietary and lifestyle tenets, even for other mental health issues.<span style="mso-spacerun: yes;"> </span>In the book, <i style="mso-bidi-font-style: normal;">Adult ADD</i> (Attention Deficit Disorder) by Stephanie Moulton Sarkis,
Ph.D., Sarkis mentions many of the very same lifestyle habits listed above as a
means for adult ADD sufferers to help gain control over their scattered
thoughts, hyperactivity, and inability to finish tasks or be organized. ADD
victims benefit especially from the advice on sleep, exercise, purposeful
relaxation, and meditation.<span style="mso-spacerun: yes;"> </span>The
nutrition advice given by Scott is echoed in the Sarkis book as appropriate for
ADD as well.<span style="mso-spacerun: yes;"> </span>The book, <i style="mso-bidi-font-style: normal;">Prescription for Nutritional Healing</i>, by
Phyllis A. Balch, CNC, lists many of the same nutritional (and lifestyle)
concerns and solutions for depression and seasonal affective disorder (SAD) as
Scott does for anxiety disorders.<span style="mso-spacerun: yes;"> </span>In
addition to the nutritional and lifestyle guidelines noted, SAD patients may
also require using a special light box daily that delivers the necessary type
of light waves they need to feel normal.<o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>In summary,
there is much we can do to help ourselves with mental health issues; diet,
lifestyle, and medical or other professional help can work wonders. <span style="font-family: "Arial",sans-serif; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-28324122040812549382018-01-12T11:25:00.001-06:002018-05-01T16:25:25.875-05:00Take a Closer Look at Depression<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Take a Closer
Look at Depression<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Hopefully, you’ve had a chance to
read and think about the December 2017 article concerning anxiety and
depression. That story, which was the
first of a three-part series on the conditions, focused on recent news briefs
concerning anxiety and depression. Now,
with part 2 of the series, we’ll look more deeply at the details of depression.<o:p></o:p></div>
<div class="MsoNormal">
Depression
affects the whole person, including the body in general, the nervous system in
particular, as well as moods, thoughts, and behaviors. Depression creates effects in eating and
sleeping patterns, self-concept, and a person’s reactions to the people and
events in his/her environment.<o:p></o:p></div>
<div class="MsoNormal">
Depressive
symptoms can last for weeks, months, or years.
There are several types of depression with varying numbers of symptoms
and frequency and duration of occurrence.<o:p></o:p></div>
<div class="MsoNormal">
Common
symptoms of any type of depression include the following: chronic fatigue,
sleep disturbances, changes in appetite, headaches, backaches, digestive
disorders, restlessness, irritability, quickness to anger, loss of interest or
pleasure in hobbies, and feelings of worthlessness and inadequacy. Additional
symptoms include: sadness, hopelessness, pessimism, body aches, difficulty
concentrating, thoughts of death or suicide, muscle tension, teeth grinding, or
jaw clenching.<o:p></o:p></div>
<div class="MsoNormal">
There are a
number of risk factors for depression.
Simply being female is a big risk factor. Women endure depression (and anxiety)
disorders twice as often as men; currently, researchers speculate that hormonal
fluctuations raise the risk of depression.
Individuals from families with a history of depression, anxiety,
alcoholism, and/or suicide are at increased risk for depressive disorders. Family dynamics and childhood adversity can
raise the risk of developing depression as well. Worrying about money, health, or world
events, especially during childhood, can increase risk of anxiety, phobias, and
depression. Likewise, children who have
suffered bullying or traumatic family events have a higher risk of developing
depression and/or anxiety at some point in their lives.<o:p></o:p></div>
<div class="MsoNormal">
Additional
depression risk factors include the following:
side effects of some prescription drugs, illicit drug or alcohol use,
living at a low socioeconomic level, and having few personal
relationships. Likewise, abusive
relationships of any kind, or even strained relations with close family or
friends can lead to increased risk of depression, as can death, divorce, or
unemployment. Certain aspects of brain
chemistry or brain structure can contribute to increased depression risk or
severity of depression. Individuals with
lower or higher than normal levels of specific brain chemicals are known to
suffer more frequently from depression than a “normal” individual. Similarly, having fewer than normal brain
chemical receptors and/or a thin right cortex can cause depression and/or
anxiety.<o:p></o:p></div>
<div class="MsoNormal">
Anxiety and
depression often occur together; in fact, some sources state there is nearly a
60% overlap in the two conditions. While some sufferers experience the more
dramatic manifestation of anxiety, namely panic attacks, which feature physical
symptoms similar to a heart attack, other patients experience what’s termed GAD
or generalized anxiety disorder, which is a more low grade, but chronic and
persistent, unrealistic worrying about minor problems, daily events, or the
future. Other forms of anxiety disorder
include obsessive-compulsive disorder (OCD), post-traumatic stress disorder
(PTSD), phobias, and social anxiety disorder.<o:p></o:p></div>
<div class="MsoNormal">
The three
major categories of depressive disorders are as follows: major depression, dysthymic depression, and
bipolar depression. Major depression is
a combination of symptoms such as sadness, irritability, and worthlessness that
persist for two or more weeks and interfere with a person’s ability to engage
in daily activities, responsibilities, or interests. Major depression is disabling and often
alters sleeping and eating patterns in a negative way. Seasonal Affective Disorder (or SAD) is a
form of major depression that occurs in the fall and winter months due to the
body’s reaction to lower levels of sunlight.
Dysthymic depression is a less severe and dramatic, but longer lasting,
version of major depression. Dysthymic
patients are generally able to go through the routine habits of daily life but
are rarely able to function at their full capacity of abilities. Dysthymia interferes with enjoyment of life,
social interactions, and normal functioning to its fullest degree. Dysthymia may last for years. Unfortunately,
Dysthymic patients may be viewed mistakenly by family, friends, co-workers, or
employers as lacking initiative, goals, or discipline, when really, the patient
is suffering from a medical condition. Bipolar
disorder often begins as depression, but as it progresses, the disorder evolves
into alternating episodes of depression and mania, or abnormally and
persistently elevated mood, energy, restlessness, or even irritability. Bipolar disorder is less common than the
other “unipolar” disorders and more decidedly linked to genetic factors and
brain chemistry abnormalities, rather than environmental factors such as
lifestyle or traumatic events.<o:p></o:p></div>
<div class="MsoNormal">
Fortunately,
even with all the numerous risk factors for depression and the prevalence of
the disorder in our population, there is much reason for hope. Many things can be done to alleviate
depression, or in some cases, make it go away completely.<o:p></o:p></div>
<div class="MsoNormal">
Among the
many treatments for depression are the following: antidepressant medications,
nutritional therapies, exercise, sleep improvement, self-help through
depression education and support groups, cognitive behavioral therapy, and
simply talking through troublesome emotions or life situations with a trained
counselor.<o:p></o:p></div>
<div class="MsoNormal">
Below are a
few highlights about each treatment:<o:p></o:p></div>
<div class="MsoNormal">
•Antidepressant
medications can favorably alter the levels of the neurotransmitters dopamine,
serotonin, and norepinephrine, thereby elevating mood and allowing thinking to
become more focused.<o:p></o:p></div>
<div class="MsoNormal">
•Improving
nutrition can make a significant difference in brain function. Increasing intake of complex carbohydrates
and proteins can improve neurotransmitter production noticeably. Increasing intake of B-complex vitamins is
also a very effective means of helping brain function. Fairly large oral doses, or in some cases,
even vitamin injections may be necessary.
Omega-3 fatty acids, calcium, and magnesium are also helpful in treating
or preventing depressive symptoms. See
pages 361-368 of the book <i>Prescription for
Nutritional Healing</i> (5<sup>th</sup>. edition) by Phyllis A. Balch for a
comprehensive investigation of natural and nutritional depression therapies.<o:p></o:p></div>
<div class="MsoNormal">
•Exercise,
even 10 - 15 minutes a day, can uplift mood.
Longer exercise bouts bring even more mood relief and physical health
benefits. Some researchers believe
exercise can be as effective as a second antidepressant medication.<o:p></o:p></div>
<div class="MsoNormal">
•Sleep
disturbances can wreak havoc with body balance, both physical and mental. Work with your doctor to implement a good,
healthful sleep situation for your lifestyle.
Your body and moods will improve.<o:p></o:p></div>
<div class="MsoNormal">
•Self-help
through educational books, CDs, or websites can improve understanding of your
condition and empower you to correct it.
Support groups can provide a “safe” social outlet with others suffering
similar problems and can increase personal knowledge of your condition,
treatment, and ways to change your situation for the better.<o:p></o:p></div>
<div class="MsoNormal">
•Cognitive
behavioral therapy can help “retrain” your brain and reroute negative thinking
and destructive behaviors to ones more positive and helpful in elevating mood.<o:p></o:p></div>
<div class="MsoNormal">
•Speaking
with a trained counselor can help you see your problems in a new light and help
you find constructive solutions to your situation.<o:p></o:p></div>
<div class="MsoNormal">
There are
many helpful resources available. Start
with an honest discussion with your doctor and ask for referrals for
information or counseling. <o:p></o:p></div>
<div class="MsoNormal">
Depression
can be successfully treated; seek your personal right answers; they’re
available.<o:p></o:p></div>
<div class="MsoNormal">
Please join
us later this month for a detailed look at the condition of anxiety, the third
installment in the three-part series on anxiety and depression. <o:p></o:p></div>
<br />
<div class="MsoNormal">
<br /></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-46956250724514157522017-12-21T10:00:00.001-06:002018-05-01T16:22:19.033-05:00Everyday Help for Anxiety and Depression<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Everyday Help
for Anxiety and Depression<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">By Darra McMullen,<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Anxiety and depression are two of the most common mental
health disorders in the United States, especially among women. Each condition is worthy of its own article
and will get one in the upcoming few weeks, but first, let’s begin our
investigation of anxiety and depression by taking a look at some of the recent
news pertaining to these two conditions.
Then, in January, we’ll dive deeper into each condition with more
in-depth information.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Recent News about
Anxiety and Depression</b>:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• There really are good reasons for adult
coloring books; they are not just a fad.
Among other benefits, coloring produces relaxing alpha brain waves,
which can cut stress in half in 10 minutes, thereby relieving feelings of
anxiety. The repetitive motion and fine
motor control needed to color are thought to produce the calming alpha brain
waves, according to British researchers.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• People prone to worrying and anxiety over
worst-case scenarios should take notice of this next piece of good news. A new study published in the journal, <i>Cognition and Emotion</i>, shows that the
vast majority of people are much more capable of handling failure than they
imagine themselves to be. Study subjects
were asked to predict how well they would respond to badly failing a test and
were then given an exam that was secretly set up for everyone to fail. Even people who predicted they would suffer
greatly from failing an exam faired much better emotionally than their
predictions had indicated. Because
failure is often much scarier in our imaginations than in reality, people, even
emotionally fragile ones, are quite a bit more capable of handling set-backs
than they believe themselves to be.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Green tea, long known for its many health
benefits, is now documented to assist with the fight against depression. Researchers at the Tohoku University in
Sendai, Japan found that people who consumed two to three cups of green tea
daily were about 40% less likely to report feeling depressed than those who
drank one cup or less daily. The
antioxidants in green tea are thought to reduce levels of cortisol, a stress
hormone in the body associated with depression.
Freshly brewed green tea has superior levels of antioxidants than
bottled green tea; however, any green tea is better than none for providing
increased antioxidants in the diet. The
Japanese green tea study was featured in <i>The
American Journal of Clinical Nutrition</i>.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• An interesting finding about pro-biotic
foods, such as yogurt, was published by an Irish researcher. Ted Dinan, MD, PhD, and a professor of
psychiatry, concluded in a meta-analysis that pro-biotic foods helped relieve
depression, chronic fatigue, and other mood disorders. “Good” bacteria in the gut are thought to
help produce serotonin and other beneficial chemicals in the brain.<o:p></o:p></div>
<div class="MsoNormal">
Researchers
are still studying how much of various pro-biotic foods will be needed to
provide an “effective dose” for mood disorder relief.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Exercise has been shown by several studies to
be “nature’s antidepressant”, relieving symptoms of depression by as much, or
more than, medication for mild to moderate depression cases. Even sufferers of severe depression can gain
some benefit from exercise; regular exercise can enable some patients with
severe symptoms to reduce the amount of medication they take.<o:p></o:p></div>
<div class="MsoNormal">
One
Norwegian study that tracked 39,000 people for two years concluded that
participants who reported doing moderate-to-high levels of activity for more
than 30 minutes on a daily (or near daily) basis scored significantly lower on
tests of anxiety and depression than did non-exercisers.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Recently conducted research from Japan found
that manicures stimulate acupressure points in the fingertips and nail beds
that soothe the amygdala, the brain’s anxiety center; manicures can help induce
calm for up to eight hours. Even when
times are especially busy or rushed, try giving yourself a fingertip and nail
bed massage to reduce feelings of anxiousness or nervousness. According to the Japanese research, levels of
anxiety can be cut by 25% or more following fingertip massage.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Think of saffron when looking for a natural
helper to fight depression. Saffron is a
spice derived from a small, blue crocus, and saffron has been used for
centuries in traditional medicine as a potent antidepressant. Saffron’s “active ingredient” is crocetin,
which appears to enhance blood flow to the brain.<o:p></o:p></div>
<div class="MsoNormal">
The country
of Iran has conducted research on saffron and found that 30 mg. per day of
saffron powder (about one-tenth of a teaspoon) relieved mild-to-moderate
depression symptoms as effectively as standard doses of certain antidepressant
medications. This is intriguing, early
research that bears further investigation.
Talk to your doctor if you are interested in treating depression with
saffron and never stop taking currently prescribed depression medication
without a physician’s advice.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Older women, please take note. A coffee habit may be helping you more than
you know. Researchers at the Harvard
School of Public Health in Boston examined health and lifestyle data on 50,739
women (average age 63) for more than 10 years.
The study found that women who drank two to three cups of coffee per day
were 15% less likely to develop clinical depression than those women who drank
one or fewer cups daily. Decaffeinated
coffee had no effect on depression, either positively or negatively. Caffeine is known to increase production of
dopamine and other brain neurotransmitters that help regulate moods, and
therefore, caffeine is theorized to be the active ingredient in coffee
responsible for the protective benefits.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Research conducted at the Institute of
Psychology, Health and Society at Liverpool in the United Kingdom found that
ruminating about traumatic life events were a leading cause of anxiety and
depression. However, people surveyed in
the study that reported dealing with their trauma in a constructive manner,
such as by talking with loved ones about the trauma, were less likely to
experience anxiety and depression.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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• A study from the Ohio State University Wexner
Medical Center points to a link between the color of night-light bulb emission
and depression symptoms. Animals exposed
to dim white or blue light at night were twice as likely to exhibit depressive
symptoms as animals exposed to red or no light at all.<o:p></o:p></div>
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Study
authors urge humans to use night-lights and clocks that emit dim red lights and
avoid blue/green or white lights for two to three hours prior to bedtime.<o:p></o:p></div>
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• Don’t forget the importance of an “attitude
of gratitude” and of the benefits of helping others. Both scientific study and anecdotal
experience have shown us that thoughts of gratitude for the positive things in
our lives and altruistic behaviors can brighten our moods and calm anxious
nerves.<o:p></o:p></div>
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Gratitude
and service to others are remarkable in their abilities to improve the mental
states of the anxious or depressively afflicted, as well as to the improvement
of the greater community.<o:p></o:p></div>
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• Finally, remember the compelling effects
color in our environments can have on our moods. Certain colors have been shown in studies to
help calm nervous emotions or to lighten dark moods.<o:p></o:p></div>
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Blues and
pinks help to calm nervous or worried feelings, while greens, yellows, and
oranges are considered uplifting colors that brighten low, depressive moods.<o:p></o:p></div>
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Hopefully,
these news “briefs” will present readers with some constructive, everyday
options for assisting themselves or loved ones in the fight against anxiety or
depression disorders.<o:p></o:p></div>
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Please join
us here shortly after the beginning of the upcoming year (second week of
January) for a more detailed look at anxiety and depression.<o:p></o:p></div>
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Happy New
Year! <o:p></o:p></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-57914110015217271592017-11-28T09:56:00.001-06:002018-05-01T13:05:34.474-05:00Effective Strategies for Diabetes Prevention and Treatment<div align="center" class="MsoNormal" style="text-align: center;">
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,</span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
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The topic of diabetes is a large,
multifaceted health issue with physical, emotional, and financial ramifications
for the U.S. and the world. For the
purposes of this article, we’ll take a peek at some of the many ways we as
individuals can help prevent the disease from starting or can help treat
diabetes if it is already present.<o:p></o:p></div>
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Shortly,
we’ll look at a number of ways we can help ourselves to escape diabetes’ grip,
but first, let’s examine some of the latest scientific studies that give us new
clues about reducing diabetes risk and/or more successfully treating the
disease if it is currently affecting ourselves or our loved ones.<o:p></o:p></div>
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<b>Recent Scientific
Studies:<o:p></o:p></b></div>
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• The first and perhaps most interesting study
hails from the Netherlands, where researchers found that people with diabetes
who were exposed to a temperature of 60 degrees Fahrenheit for six hours per
day had a 43% increase in insulin sensitivity after 10 days. Earlier studies showed similar benefits from
spending just two hours per day in a 67 degree environment. Authors of the Netherlands study explained
that cold increases the body’s ability to convert sugar into energy, thereby
decreasing diabetes risk.<o:p></o:p></div>
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Although
these few studies are providing preliminary evidence, the basic concept of
“cold therapy” to treat diabetics or pre-diabetes is an exciting (and
relatively easy) possible aid in the fight against diabetes. Further study should tell us more in time.<o:p></o:p></div>
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• Another exciting study published in <i>Diabetologia</i> documents the very helpful
effects of consuming whey protein before a sugary meal. Study participants experienced, on average, a
28% reduction in blood glucose after the meal if whey protein was taken prior
to the meal’s consumption. Additionally,
insulin levels nearly doubled in whey drinkers within the first half-hour after
eating and remained high for some time.
Study researchers observed that the effect of whey on glucose control
and insulin secretion was better than what would be expected from using several
common diabetes drugs.<o:p></o:p></div>
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Always
check with your personal physician before starting a whey protein supplement
program to be sure you have no contraindications in your health history.<o:p></o:p></div>
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• An additional interesting dietary finding
related to diabetes is the consumption of brown rice. Eating brown rice twice a week can lower type
2 diabetes risk by 11%. The fiber and
magnesium in brown rice are thought to be aids to blood sugar
stabilization. These findings were the
result of a study of 197,228 people conducted by Harvard School of Public
Health in Boston, Massachusetts.<o:p></o:p></div>
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• A United Kingdom study of nearly 2,000
healthy women was documented in the <i>Journal
of Nutrition</i>; the article detailed how substances found in chocolate, tea,
and berries may provide lowered risk for diabetes. The research focused on the benefits of
eating particular sub-groups of flavonoids.
The research focused on flavones, which are found in herbs and
vegetables such as parsley, thyme, and celery and on anthocyanins, found in
berries, red grapes, wine, and other red or blue colored fruits and
vegetables. Researchers found that
consuming high levels of flavones and anthocyanins was associated with lower
insulin resistance, better blood sugar regulation, and lowered levels of
inflammation.<o:p></o:p></div>
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• Another study from the Harvard School of
Public Health in Boston, Massachusetts describes the encouraging health results
of research on consuming walnuts. Women
study participants who ate at least eight ounces of walnuts a month were 24%
less likely to develop type 2 diabetes than women who ate none. Researchers believe the polyunsaturated fats,
dietary fiber, antioxidants, and other beneficial substances contained in the
walnuts are the likely “active ingredients” that provide protection against
type 2 diabetes development.<o:p></o:p></div>
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<b>Diabetes General
Information and Prevention:<o:p></o:p></b></div>
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Fortunately, there are numerous
aids to help people avoid diabetes altogether or diminish its negative effects
on the body for persons already afflicted.
Let’s begin with a brief definition of what diabetes is as a disease
state. <o:p></o:p></div>
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Diabetes is
a disease wherein the body either does not produce or cannot properly utilize
insulin, the pancreatic hormone that controls the amount of glucose (sugar) in
the blood and the rate at which glucose is absorbed into the cells. Because the
body’s cells require glucose to function properly, and because the brain’s only
energy source is glucose, keeping blood sugar levels optimal (and the body’s
cells’ intake of sugar optimal) is absolutely essential to good physical and
mental health.<o:p></o:p></div>
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The
American Diabetes Association, traditional Western medicine, and naturopathic
medicine alike agree on certain proactive steps we can all take to lower our
risk of developing diabetes. The steps are also very effective in managing the
disease for present diabetes patients.
Firstly, anyone can be more mindful of what he/she eats. Healthful dietary choices are explained
below, as are other widely accepted steps to avoiding/treating diabetes.<o:p></o:p></div>
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(1.) Reduce
the consumption of simple carbohydrates/sugars.
Limit sodas, desserts, candy, white bread, white rice, or any source of
simple carbohydrates to an occasional treat.
The less often one stresses his/her insulin producing pancreatic cells,
the longer they’ll last. Also, the less
often the body’s cells are exposed to big doses of insulin or glucose, the more
likely the cells are to handle both substances properly. The body’s cells can actually become “insulin
resistant” over time.<o:p></o:p></div>
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(2.) Focus
on increasing fruits, vegetables, whole grains, and low-fat dairy or meat
choices in the diet. They are nutritious
generally and help to stabilize blood sugar.
Focus on eating fish more often; it’s a good source of protein and
healthy fats.<o:p></o:p></div>
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(3.) Get
more active. Anyone who can stand the
idea of an organized exercise program should, by all means, pursue one. It’s the best health choice. If formal “exercise” either isn’t appealing
or life circumstances prevent one from pursuing a formal plan at this point in
time, then do anything possible to be more physically active. Walk, dance, wash the car by hand, rake
leaves, chase your kids, or do anything that gets you up and around and moving
your muscles. Physical activity improves
metabolism and sugar uptake into cells, both of which improve blood sugar
levels and lower body fat ratios, two important keys to preventing or treating
diabetes.<o:p></o:p></div>
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(4.) Get
adequate sleep. Recent scientific studies
demonstrate clearly that even young, healthy, fit adults with no pre-existing
risk factors can be made to temporarily exhibit diabetic or pre-diabetic blood
sugar levels by artificially depriving them of sleep (such as forced awakenings
after three to four hours of sleep) for just a few days. Similarly, weight gain occurs in test
subjects deprived of sleep, even if calorie intake is carefully
controlled. Inadequate sleep is a major
factor in blood sugar derangement, and sleep deprivation predisposes even
healthy test subjects to weight gain, due to unfortunate chemical changes in
the body that occur with inadequate rest.
Imagine the damage done by sleep deprivation in a middle-aged or older
person with one or more risk factors, such as obesity or high cholesterol.<o:p></o:p></div>
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Doctors and
the American Diabetes Association recommend getting seven to eight hours of
sleep daily. Sleeping less than five
hours daily is associated with a substantial increase in diabetes risk, as well
as an increased risk of several other serious problems.<o:p></o:p></div>
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(5.) Be
mindful of your personal risk factors.
If you smoke, stop. If diabetes,
or its frequent companion ailments, high blood pressure, high cholesterol,
obesity, and heart trouble are prevalent in your family history, then get blood
work often to check on your health situation.
See your doctor regularly for a check-up and ask lots of questions about
what you can do to improve your odds of remaining healthy. Doctors sometimes
don’t give out all the information needed unless prompted by a proactive
patient. (If your doctor refuses to
answer questions, is vague or evasive in answering, or acts impatient or angry
about questions, then it’s time to find another doctor who is more compliant and
agreeable.)<o:p></o:p></div>
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If you are
a member of an ethnic minority, especially African-American or Hispanic, you
should be especially vigilant about monitoring your diabetes risk factors. Sadly, diabetes is even more prevalent in
these ethnic groups and less likely to be diagnosed promptly or treated effectively
than in the general population. Again,
catching health problems at the pre-diabetes stage and taking proactive
lifestyle steps to halt and reverse the progression of the disease at this
point is the best choice.<o:p></o:p></div>
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(6.)
Maintain or obtain a “can do” attitude, and take small, manageable steps to
better health. Realizing that managing personal lifestyle choices (and
therefore, your diabetes risk) is truly in your hands can go a long way to
helping you take charge of your health.
Most of the major threats to our health, such as heart disease,
diabetes, and even Alzheimer’s, can be delayed, alleviated, or sometimes
avoided altogether by our positive, proactive health choices.<o:p></o:p></div>
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<b>Additional Thoughts
on Diabetes Prevention and Treatment:<o:p></o:p></b></div>
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•
Stress reduction is very critical to avoiding, or successfully treating,
diabetes. The human body produces a much
higher rate of cortisol than normal when under chronic stress. Cortisol raises blood sugar levels;
therefore, chronic unrelenting stress and its accompanying high cortisol levels
will result in elevated blood sugar rates compared to those of a person in a
normal, relaxed state of being.<o:p></o:p></div>
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Seek any
way practical to your individual lifestyle to reduce stress; whether you choose
long walks outdoors, yoga, chatting with a friend, watching a favorite T.V.
show, going on vacation, or whatever you find relaxing, be sure to make time
for down time. Your pancreas, heart,
adrenal glands, and body in general will thank you.<o:p></o:p></div>
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• Any time you’re choosing to eat something
sugary, exercise conscious portion control and pair the sugary food with
something that has protein, fat, or fiber.
Any of these three nutrient types will slow the body’s reaction to the
presence of simple sugars and reduce glucose spikes (and dips).<o:p></o:p></div>
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• Think about adding cinnamon to your diet
occasionally to lower blood sugar naturally.
Cinnamon adds a pleasant little kick to many foods, and it has been
scientifically shown to lower blood sugar.<o:p></o:p></div>
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If you wish
to include cinnamon in your regimen regularly, look for cinnamon capsule
supplements at health food stores.
Large, regular doses of “table” cinnamon used for seasoning can cause a
toxic overload of certain cinnamon compounds in the body. Capsule supplements that are designed for
regular consumption are generally free of (or low in) these compounds and are
therefore safer than taking a lot of “table” cinnamon.<o:p></o:p></div>
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• Many people, especially diabetics, benefit
from taking supplemental alpha-lipoic acid, chromium picolinate, and/or
magnesium to help lower and stabilize blood sugar and to help strengthen their
bodies against some of the ravages of diabetes.<o:p></o:p></div>
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As always,
before taking any dietary supplement(s), check with your doctor to avoid any
“contra-indications” between your prescription drugs and dietary
supplements. Also, a chat with your
physician may help reveal any likely sensitivities, allergies, or other
specific reasons pertaining to your individual health that would point toward
taking or not taking a particular supplement.<o:p></o:p></div>
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Finally,
keep an open mind about the many ways to prevent and/or treat diabetes; more
possibilities in the form of research, lifestyle changes, natural supplements,
and prescription drugs keep coming to the forefront of our awareness all the
time. There are many ways to tackle this
problem. Let’s keep our offensive line
in tip-top shape!<o:p></o:p></div>
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<b>Author’s Note:</b> This article’s publication (originally
scheduled for early November) was unavoidably delayed due to two deaths and a
serious illness in the family of this writer.
The foot health story, planned for late November, will appear after the
beginning of 2018. The December 2017
story will be published on or near December 11, 2017. Many thanks to regular readers of this blog
for your patience and understanding during this difficult time. <o:p></o:p></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-90077159991532998742017-11-17T09:08:00.000-06:002018-05-01T13:03:13.886-05:00Four Important Things Everyone Should Know about Lung Cancer Screening during Lung Cancer Awareness Month<div class="BasicParagraph" style="margin-left: -.25in; tab-stops: -.25in .25in;">
<b><span style="font-family: "arial" , sans-serif; font-size: 16.0pt; line-height: 120%;">Four Important Things Everyone Should Know about Lung Cancer Screening during Lung Cancer Awareness Month<a href="https://www.blogger.com/null" name="_Hlk495486590"><o:p></o:p></a></span></b><br />
<b><span style="font-family: "arial" , sans-serif; font-size: 16.0pt; line-height: 120%;"><br /></span></b>
<span style="font-family: "arial" , sans-serif; line-height: 120%;">By: </span><span style="font-family: "century schoolbook" , serif; font-weight: bold;">Rubina Abrol, M.D.</span><br />
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<span style="font-family: "century schoolbook" , serif;"><b>Physician Leadership<o:p></o:p></b></span></div>
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<span style="font-family: "century schoolbook" , serif;"><b>American Lung Association<o:p></o:p></b></span></div>
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<span style="font-family: "century schoolbook" , serif;"><b>Houston, TX</b><span style="color: #993366; font-size: 12pt;"><o:p></o:p></span></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Every five minutes a woman is told that she has lung cancer, and yet only three percent of women consider the disease a top-of-mind concern. Lung cancer is the nation’s leading cause of cancer deaths, and this year 14,500 Texans will be diagnosed with the disease. During Lung Cancer Awareness Month, the American Lung Association’s </span><a href="http://www.lungforce.org/"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">LUNG FORCE</span></a><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;"> initiative is highlighting the new availability of a lifesaving tool – lung cancer screening.<o:p></o:p></span></div>
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<a href="https://www.blogger.com/null" name="_Hlk495486617"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Part of the reason that lung cancer is so deadly is that many patients don’t experience symptoms until the cancer has spread and developed into late stages, making it more difficult to treat. </span></a><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">While anyone can get lung cancer </span><span style="background: white; color: #22313f; font-size: 11.5pt; line-height: 120%;">— </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">which is caused by smoking, radon, genes, particle pollution and hazardous chemicals</span><span style="background: white; color: #22313f; font-size: 11.5pt; line-height: 120%;">—</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">lung cancer screening with a low-dose CT scan is a powerful tool to diagnose lung cancer in individuals who are at high risk. The screening can catch the cancer at an early stage, when it is much more likely to be </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">curable.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">An estimated 9 million Americans are considered at high risk for lung cancer, and if only half of those at high risk were screened, more than 15,000 could be saved. </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Despite this lifesaving opportunity, fewer than 5 percent of high-risk Americans have been screened for lung cancer. That’s not good enough. <o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">The American Lung Association is working with healthcare professionals across the country to increase knowledge about lung cancer and lung cancer screening. Here a four things everyone should know about lung cancer screening: <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">A low-dose CT Scan is the only tool that reduces the lung cancer mortality rate for those at high risk.</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;"> Low-dose CT scan is a special kind of X-ray that takes many pictures as you lie on a table that slides in and out of the machine. A computer then combines these pictures into a detailed picture of your body. It is painless and quick.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Screening is not recommended for everyone. </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Screening is recommended for those considered at high risk for the disease. To learn more about your risk, take the lung cancer screening eligibility quiz at </span><a href="http://www.lung.org/our-initiatives/saved-by-the-scan/"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">SavedByTheScan.org</span></a><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;"> and speak to your doctor if you think you may be at risk.<b><o:p></o:p></b></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Awareness of lung cancer screening is critically low. </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Despite the lifesaving potential of screening, 84 percent of those who qualify are unfamiliar with the low-dose CT scan, according to the American Lung Association’s 4<sup>th</sup> annual </span><a href="http://www.lungforce.org/barometer"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Lung Health Barometer</span></a><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">. To raise awareness about lung cancer screening, the American Lung Association’s LUNG FORCE initiative has partnered with the Ad Council to launch the </span><a href="http://www.savedbythescan.org/"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">“Saved By The Scan” public awareness campaign</span></a><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;"> – urging everyone to learn more about lung cancer screening.<b><o:p></o:p></b></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">4.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Screening is covered by most healthcare plans. </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">Lung cancer screening is now covered by Medicare and most healthcare plans for those considered at high risk. However, according to the Lung Health Barometer, only 15 percent of those who qualify for screening are aware that it is covered by Medicare and most healthcare plans at no cost.<b><o:p></o:p></b></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 120%;">The toll lung cancer takes on our families, friends and neighbors in Texas and across the nation is truly devastating. With the availability of lung cancer screening, we have the opportunity to find the disease earlier and save lives. However, to make this lifesaving opportunity a reality, we must do more to raise awareness of both lung cancer and screening.<o:p></o:p></span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-81267384648161618092017-10-16T10:02:00.000-05:002017-10-18T10:02:41.690-05:00Breast Cancer Awareness, Prevention, and Screening<div align="center" class="MsoNormal" style="text-align: center;">
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
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<br /></div>
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<br /></div>
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October is breast cancer awareness month, and with one in
eight women likely to become breast cancer victims at some point in their
lives, October is the perfect time to increase our awareness of this serious
problem and learn more about breast cancer detection and prevention.<o:p></o:p></div>
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As women
grow older, the risk of breast cancer increases. Nearly 8 out of 10 breast cancers occur in
women older than age 50, according to American Cancer Society statistics. That’s not to say that younger women can’t
get the disease also. In fact, an
alarming number of young women in their 20’s and 30’s have had to deal with the
numerous scary aspects of breast cancer, such as surgery, radiation,
chemotherapy, drug side effects, and the possibility of death or, at least,
infertility due to cancer treatment.<o:p></o:p></div>
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The various
contributing causes of breast cancer are not all known at this time, and
therefore, no definite way to prevent the cancer’s occurrence is
available. There are some lifestyle
steps women can take to reduce their risk of breast cancer, or other cancers,
from developing. (Details on these lifestyle steps follow shortly.)<o:p></o:p></div>
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The best
option for effectively dealing with breast cancer is early detection. Cancers caught early require less severe
treatments, saving misery, money, and time out of daily life activities for the
cancer patient. Life expectancy rates
also are much brighter for the patient whose cancer is caught early.<o:p></o:p></div>
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<br /></div>
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<b>Screenings are very
important for breast health!<o:p></o:p></b></div>
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<br /></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> </span>Depending on which group of
experts you refer to for advice, mammograms should become yearly events at age
40, 45, or 50. Generally, women younger
than 40 are urged to talk with their doctors about an appropriate screening
schedule based on individual factors. Of
course, high-risk women of any age may need more frequent screenings and/or
screenings with added dimensions of testing, such as ultrasound. Women of any age with dense breast tissue are
in particular need of ultrasound or MRI testing in addition to mammograms
because mammograms cannot always detect small tumors in dense breasts.<o:p></o:p></div>
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Yearly
manual breast exams by a doctor or nurse are a good idea for all women of all
ages. Young women may be able to extend
to an every two or three year testing schedule, but do so only after consulting
with a doctor for guidance.<o:p></o:p></div>
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Self-exams of the breast on a
frequent (often monthly) schedule are a good idea and can help the individual
woman familiarize herself with what’s normal for her particular body. Self- exams have led many a woman to discover
a problem (sometimes cancer, sometimes another condition) with her
breasts. Early treatment of any problem
– cancer, benign tumors, bacterial or fungal infections, etc. – generally leads
to a more successful outcome and quicker resolution of the situation.<o:p></o:p></div>
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When it
comes to screenings, the most important thing to do is open up a comfortable
channel of communication with your doctor about your breast health. Discuss your individual risk factors, any
breast related concerns you have, and any fears you may have about your health,
the screenings themselves, and if needed, treatment options.<o:p></o:p></div>
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When it
comes to preventing, detecting, and treating breast cancer, thoughtful, calm,
deliberate action is the best path to follow.<o:p></o:p></div>
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<b>American Cancer
Society’s Breast Cancer Prevention Tips:<o:p></o:p></b></div>
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<br /></div>
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Of course, the very best scenario is to avoid ever
developing breast cancer. With all the
causes of breast cancer still unclear, the best we can do for now is to reduce
known risk factors associated with breast cancer occurrence. The American Cancer Society suggests the
following steps:<o:p></o:p></div>
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<br /></div>
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•Maintain
(or get to) a healthy weight - not too heavy or too thin. The body’s immune system functions best in an
ideal weight range, not too low or too high.
Likewise, the body’s endocrine (hormonal) system functions best in an
ideal weight range. Because immune function
and hormonal balance play a role in breast cancer, it is best to keep both
systems in peak condition.<o:p></o:p></div>
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<br /></div>
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•Eat at
least five servings of a variety of vegetables and fruits each day.<o:p></o:p></div>
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<br /></div>
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•Choose
whole grains instead of refined grains and sugars.<o:p></o:p></div>
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<br /></div>
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•Limit
consumption of processed and red meats.<o:p></o:p></div>
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<br /></div>
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•Engage in
at least 30 minutes of moderate to vigorous physical activity on five or more
days per week. Lengths of exercise bouts
in the 45 to 60 minute range are preferable for reducing the risk of colon or
breast cancers.<o:p></o:p></div>
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<br /></div>
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•Limit how
often meats are grilled or fried. High
cooking temperatures can create chemicals that may increase cancer risk.<o:p></o:p></div>
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<br /></div>
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•Limit
alcohol consumption. Risk of breast cancer increases with just a few drinks per
week. Women at high risk for the disease
may choose to avoid alcohol altogether.<o:p></o:p></div>
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<b>More Prevention Tips
from Other Sources:<o:p></o:p></b></div>
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There are several dietary supplements that show good
evidence of helping to avoid breast cancer and/or to help the person fighting
breast cancer to survive their condition more successfully.<o:p></o:p></div>
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The book, <i>Prescription for Nutritional Healing</i>, by
Phyllis A. Balch, CNC has a fascinating, thorough, and well-written nine and
one-half page section devoted to breast cancer prevention, screening, and
nutritional support for women seeking to avoid breast cancer or treat it more
effectively.<o:p></o:p></div>
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The following
dietary supplement suggestions are recommended in Balch’s book, and these same
supplements have been widely discussed and recommended in other media. <span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> </span><b>Of course, as always, check with your
personal physician before taking supplements, especially if you are presently
under treatment for breast cancer or take prescription drugs for any ailment.<o:p></o:p></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> </span>Below is a brief listing of
each supplement and its benefits:<o:p></o:p></div>
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<br /></div>
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• CoQ10 – This
substance improves cellular oxygenation and is available widely for improving heart
health. Increasing evidence supports the
theory that coenzyme Q10 reduces the risk of breast cancer.<o:p></o:p></div>
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<br /></div>
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• Colostrum – Boosts
the immune system to protect against infections and is known to promote
accelerated healing.<o:p></o:p></div>
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<br /></div>
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• Garlic – It has
been used for ages to maintain wellness and has been scientifically shown to
enhance immune function.<o:p></o:p></div>
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<br /></div>
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• Melatonin – This
substance is known to block estrogen-receptor sites on breast cancer cells; if
you’ve ever suffered from seizures, talk to your doctor before using this
product.<o:p></o:p></div>
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<br /></div>
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• Multivitamin and
Multi-mineral – Overall nutritional balance is needed to keep cells functioning
properly. “Multis” can help fill in
dietary nutritional gaps and help stressed human bodies cope better with
disease and treatment.<o:p></o:p></div>
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<br /></div>
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• Vitamin E –
Deficiency has been linked to breast cancer.
Vitamin E also helps with hormone production and immune function.<o:p></o:p></div>
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<br /></div>
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• Vitamin C – This
vitamin has a long history of improving immune response to any invaders,
including cancer cells.<o:p></o:p></div>
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<br /></div>
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• Natural carotenoid
complex – The carotenoid complex works as a powerful antioxidant that destroys
free radicals, thereby protecting cells from damage.<o:p></o:p></div>
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<br /></div>
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• Omega 3 fatty acids
– They improve any inflammatory problems and lower cancer risk.<o:p></o:p></div>
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<br /></div>
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• Curcumin – Is
another powerful anti-inflammatory agent and immune enhancer.<o:p></o:p></div>
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<br /></div>
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• Rosemary extract –
It is an excellent anti-oxidant that helps remove estrogens from the body; and
therefore, may help inhibit breast cancer development.<o:p></o:p></div>
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<br /></div>
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In summary,
be proactive about protecting breast health.
Talk frankly to your doctor about breast health and get screened on a
regular basis. Follow sensible lifestyle
guidelines and consider dietary choices and supplements carefully to improve
your odds of escaping breast (or any) cancer.<o:p></o:p></div>
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<br /></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-83949892392470803082017-09-18T09:21:00.000-05:002018-05-01T12:56:43.695-05:00What We Can Do to Preserve Cognitive Health<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<b><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">What We Can Do to Preserve Cognitive Health<o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
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<b>Note:</b> Regular readers of
this blog may have wondered, “What happened to Part 3 of the August topics on
vaccines, travel tips, and foot health?”.
The short answer, in two words, is Hurricane Harvey. The third installment of the August story was
due to be published the last week of August.
Unfortunately, this writer was too busy securing property and getting
ready for Harvey’s arrival to submit the final installment of that health
topic.<o:p></o:p></div>
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Harvey may have delayed a whole lot
of everyone’s progress, but the hurricane will not stop this blog from covering
the health subjects outlined for the year.
To get “back on track”, we’ll look at Alzheimer’s disease in September
and breast cancer in October. The foot
health story will appear before year’s end, probably during the second half of
November. Early November is devoted to
diabetes awareness, prevention, and treatment.
Because diabetes is one of many factors that can adversely affect foot
health, mid to late November, following the diabetes article, seems like a
logical time to run the foot health story.<o:p></o:p></div>
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<b>Alzheimer’s disease and other dementias:<o:p></o:p></b></div>
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<br /></div>
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Let’s get started on this month’s
topic, Alzheimer’s disease, which promises to be a catastrophic health care and
financial event for the United States, not to mention the untold personal and
emotional tolls suffered by Alzheimer’s victims and their families. As our country’s inhabitants age, they are
more likely to develop Alzheimer’s or some other type of dementia as the years
roll past. At present, there is no cure
and no sure-fire, bullet proof way to prevent dementia either. There are some things we should do (and some
we should not) to help reduce our risk of any dementia and to help delay onset
or slow the progression of a dementia condition. For now, looking out for our cognitive health
is about all we can do with no cure or definite preventive in sight. For the time being, we should focus on
maximizing brain health and making the “dos” and “don’ts” of good cognitive
function a part of our everyday lives until brain research can tell us more
about Alzheimer’s disease and other dementias.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>The importance of sleep in dementia risk:<o:p></o:p></b></div>
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<br /></div>
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We’ll examine several areas where
healthy habits can help preserve brain function for as long as possible. To begin, let’s take a look at sleep. Sleep deprivation not only leads to fuzzy
thinking the next day, but may also leave the brain especially vulnerable to
protein buildups linked to Alzheimer’s.
Lack of sleep is a stressor on the body, and chronic stress of any kind
is also linked to more poorly functioning brains. As much as practically possible, attempt to
reduce or eliminate sleep disruptors from your life.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Exercise and the risk of dementia:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Lack of exercise is another
unhealthy habit that can damage the brain.
A lack of exercise leads to poorer blood circulation throughout the
body, including the brain. Conversely,
regular activity promotes blood circulation, which helps keep the brain’s
neurons alive and functioning better.
Exercise helps reduce insulin resistance and inflammation, both of which
are linked to memory loss and poorer overall brain function. A combination of cardiovascular exercise and
weight training is the best recipe for fighting insulin resistance and
inflammation; however, either one by itself is better than no exercise at all.<o:p></o:p></div>
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Although a formal exercise routine
is best, everyday things can bring big benefits to cognitive health. Simple walking, housework, gardening,
dancing, yoga, or anything that keeps a person active and moving is helpful
toward keeping the mind sharp.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Dementia risk and chronic stress:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Another negative component to our
daily lives that can hinder brain function is chronic stress. Chronic emotional stress can cause the
hippocampus to shrink and can set off the progression of mild cognitive
impairment into full dementia. If much
of life is filled with tension, fear, anger, or simply too much multi-tasking,
look for ways to reduce stress by simplifying life, participating in
meditation, breathing exercises, yoga, or relaxing activities. If anxiety or other emotional problems are at
the forefront of daily life, seek professional help. Medication and/or behavioral therapy or talk
therapy may help reduce stress levels and improve quality of life now, as well
as improve future brain function later in life.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Isolated individuals and dementia risk:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
An additional risk factor for
developing dementia is isolation.
Socially active adults aged 65 and older were a full 70% less likely to
develop dementia than less socially engaged peers, according to a 2011 study
conducted at Rush University. Avoiding
isolation doesn’t have to be complicated; simple, everyday activities such as
visiting with friends and family, volunteering, attending religious services,
or even just eating out at restaurants can be sufficient social interaction to
keep the brain performing better and help hold off dementia.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Other factors influencing dementia risk:<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
There are many other factors that
can influence brain function and memory.
Although it would be impossible to list them all here in the space of
one relatively short article, we can take a look at a few more issues that can
influence brain performance, for better or worse. That’s not to say that these factors can
“cause” or “cure” Alzheimer’s disease (or any other dementia), but rather to
look at these factors as some of the means by which we can improve brain function
and help our brains resist dementia in its various forms.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Hydration:<o:p></o:p></b></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
One important factor for brain
health is staying hydrated. Even mild
dehydration can cause temporary fuzzy thinking and poor decision-making. Staying in a constant state of dehydration
for years, as some people do, can adversely affect the brain (and body) in the
long-term. Make a point of keeping water
with you and sipping it throughout the day.
If you start to feel mentally unclear, weak, or hungry, reach for the
water first before eating and see if you feel better or more mentally sharp
after the H2O has had a chance to take effect.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Cognitive stimulation in various forms:<o:p></o:p></b></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Another important factor for
maintaining memory and mental acuity is staying cognitively stimulated by new
information, novel situations, and challenging skill development. Anything that produces a new and/or different
cognitive response will help the brain stay in its best condition. Learning a new physical skill, a new
language, or deeply thinking about an unfamiliar subject are just a few examples
of activities that can create new neuronal pathways in the brain. Even simple, common tasks can be made to
challenge the brain. Taking a new route
to work would be one such example of “brain exercise”, as would changing up
your personal errand schedule to go to different places at new times of day.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
Try writing down your notes or
correspondence on paper with a pen, pencil, or other writing instrument. The act of actually writing by hand has been
shown by repeated scientific studies to be quite helpful to memory, creativity,
and information processing in the brain, making neuronal connections that
simply don’t happen as effectively when words are typed on a keyboard or
keypad.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
On a related topic, better brain
health has been found recently in “bookworm” type adults. Memory and thinking tests were given to
approximately 300 adults. The test
results showed that those people who participated in regular reading, writing,
and similar activities throughout their lives enjoyed a 32% lower rate of
memory decline than those persons who did not participate in “bookish”
activities. Reading is known to help
strengthen nerve pathways in the cerebral cortex, making it more resistant to
cognitive decline.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
The immediately preceding
information concerning “bookworm” adults comes from Robert Wilson, PhD, a
senior neuropsychologist at Rush Alzheimer’s Disease Center in Chicago,
Illinois.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Nutritional considerations and dementia risk:<o:p></o:p></b></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
A number of nutritionally related
factors influencing dementia have been in the news over the past few
years. We’ll take a look at some of them
now.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
•
Research examining the dietary and memory-test data of nearly 1,400
adults (with an average age of 61) over a three to ten-year period concluded
that people whose diets contained the highest levels of choline performed
better on memory tests than those individuals who consumed the least
choline. The nutrient, choline, is a
precursor to a brain chemical, acetylcholine, which plays an important role in
cognition. (Source: Rhoda Au, PhD, associate professor of neurology, Boston
University School of Medicine)<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
Good dietary sources of choline are
eggs, poultry, saltwater fish, liver, and kidney beans. Choline is available also in capsule
supplement form at health food stores.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
•
A number of vitamins, minerals, and other dietary supplements have been
in the news lately, linked to improved brain function. The B vitamins, folic acid, B6, and B12,
vitamin D-3, vitamin K-2, vitamin E (as mixed tocopherols and tocotrienols),
the minerals selenium, magnesium, and zinc, omega-3 fatty acids, coenzyme Q10,
alpha-lipoic acid, probiotics, and curcumin are all on the “brain friendly”
list of nutrients, and are indeed recommended by Dale Bredesen, MD, director of
the Mary S. Easton Center for Alzheimer’s Disease Research at the David Geffen
School of Medicine, UCLA. Check with
your doctor for specific dosages.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
•
Canadian research that was noted recently in <i>Woman’s World</i> magazine (8/7/17) described the importance of
beta-carotene to brain health.
Beta-carotene nourishes and energizes brain nerves and helps to prevent
plaque buildup in blood vessels of the brain.
The study involved feeding ½ cup of sweet potatoes, a top natural source
of the nutrient, to study participants daily.
Results showed a dramatic improvement in brain aging and related issues
like stroke and dementia, with risk reduction cut by as much as 45%. Beta-carotene can be found in orange colored
produce like carrots, pumpkins, and sweet potatoes. Beta-carotene is also available in supplement
form, but be careful with potentially overdose amounts, which can be
serious. Seek professional medical
guidance on safe dosages for your situation.
Diabetics and others with particular health conditions have to be
especially careful with beta-carotene supplements.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
•
A recent scientific study reported that eating a little more than two
cups daily of grapes can help reverse early memory loss and reduce Alzheimer’s
risk. The polyphenols in grapes are
thought to be the “active ingredient”.
Polyphenols improve blood flow and reduce inflammation, and as such,
have been recommended for years by natural medicine doctors to improve heart
health. Now polyphenols are being
recognized for also boosting the production of a key memory compound needed by
the brain for proper function.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Dementia risk and retirement age:<o:p></o:p></b></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Lastly, let’s look at one other
factor that can play into risk for dementia – retirement age. According to a very large study of 400,000
retired French workers, delaying retirement may protect the brain. For each additional year that a person worked
before retiring, dementia risk dropped by 3%, meaning that someone who retired
at age 60 could well have a 15% greater chance of developing dementia than a
person who chose to retire at age 65. (Source: National Institute of Health and
Medical Research; Paris, France)<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
The basic theory from this research
is that the mental stimulation of work and the social ties of the workplace
help to keep the brain healthy for longer.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
People choosing to retire at an “early”
age are especially encouraged to stay mentally, physically, and socially
stimulated in other ways beyond formal work life – although this is sound
advice for any one of any age at retirement.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b>Final thoughts:<o:p></o:p></b></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
In summary, Alzheimer’s disease and
dementias in general have multi-faceted causes and treatments, and though we
have no “cure” for these dreadful dementia conditions, there is a lot we can do
to protect our own and our loved ones’ brains into the future, while we wait
for fascinating research to lead us to definitive causes, preventives, and
cures. <o:p></o:p></div>
<br />
<div class="MsoNormal" style="text-indent: .5in;">
<o:p></o:p></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-22693174322012190272017-08-16T13:31:00.000-05:002017-08-16T13:31:40.473-05:00Important Vaccines, Healthy Travel, and Happy Feet (Part 2) <div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Part 2 of
Vaccines, Healthy Travel, and Foot Problems<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Hopefully, you’ve had a chance to
read the first “installment” of this month’s article, which came out at the
beginning of August. If so, you’ll know
this month, we’re looking at three topics, each of which has so much
information pertaining to it, that it seemed best to divide the story into
segments for easier reading. As we
continue our investigation of important vaccines, healthy travel tips, and
troublesome foot problems, we should first take a look at an important caution
regarding vaccinations.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Vaccines:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Important Caution:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Often times, people are tempted to
ease the resulting pain from a vaccine by taking an over-the-counter pain
reliever. Actually, that’s not a good
idea from the standpoint of producing maximum immunity from the disease for
which you were vaccinated. Anything that
reduces the body’s immune response, such as ibuprofen, or even ice, can
potentially reduce the protective effects of the vaccine. Inflammation, and the resulting pain from it,
is actually a good sign that your body is reacting properly to the vaccine and
making protective anti-bodies.
Fortunately, arm or other muscle pain from a vaccine usually lasts only
about 10 hours to 1 or 2 days at most, so that you don’t have a long time to be
uncomfortable before improvement starts.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Shingles:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Anyone who
has ever had chicken pox has the herpes virus strain in their bodies that can
result in a case of shingles under the right circumstances. Although the disease, shingles, is more
common in older people due to their lowered immune system function, shingles
can occur in much younger people who have some reason(s) to have lowered
immunity. Emotional stress, extremes of
temperature, lack of sleep, serious injury, or other factors can cause even the
youthful immune system to take a serious hit in the ability to respond.<o:p></o:p></div>
<div class="MsoNormal">
Shingles is
an opportunistic disease. When the
immune system has some reason to be at low ebb, shingles viruses can overwhelm
the body and erupt into a painful, blistering rash (at best) and long-term,
debilitating nerve pain and extreme itching at worst. Glaucoma and even blindness can occur if
shingles lesions get in the eye.<o:p></o:p></div>
<div class="MsoNormal">
In short,
it is best to avoid shingles altogether if possible. The best way to do that, aside from taking
good care of your health in general, is to get vaccinated. The vaccine is pretty effective – 50% to 70%
- depending on the age and physical condition of the recipient. Vaccine side effects are few and mild,
generally.<o:p></o:p></div>
<div class="MsoNormal">
The only
drawback to the vaccine is for people who are allergic to either eggs or the
anti-biotic, Neomycin. These individuals
cannot get the shingles vaccine in this country, because a Neomycin and egg
free version of the vaccine is not sold in this country. Allergen-free shingles vaccines are available
in Canada and Europe, but not the U.S.A., putting over 10% of the U.S.
population at unnecessary risk of developing the dreadful disease, shingles.<o:p></o:p></div>
<div class="MsoNormal">
The only
options available for the Neomycin or egg sensitive folks in America are to
travel to another country or visit an allergist’s office. In some cases, if the allergic reaction to
either eggs or Neomycin is mild enough, the patient can receive the vaccine in
a series of injections over several hours.
The original vaccine will be greatly diluted in the allergist’s office
and given in several tiny doses to avoid setting off a serious allergic
reaction in the patient. This route is
expensive and time-consuming (about six hours) and not without some risk, but
it can, in some cases where allergic response is not too severe, result in a
fully vaccinated and protected individual.<o:p></o:p></div>
<div class="MsoNormal">
People with
severe reactions to either Neomycin or eggs should probably avoid the
above-described option. Talk to your
doctor for guidance.<o:p></o:p></div>
<div class="MsoNormal">
Another
reason for getting the shingles vaccine (if you’re eligible for it) is to help
prevent heart attacks and strokes.
People who had shingles after age 40 had a 10% higher risk for heart
attack and a 15% higher risk for a mini-stroke.
The numbers for people who had experienced shingles prior to age 40 were
even worse. These persons had a 50%
higher risk for heart attack, a 2.4 times greater likelihood of mini-stroke,
and a 74% higher risk for stroke. These
statistics came from a study led by Dr. Judith Breuer, professor of virology at
University College London. The study was
published in <i>Neurology</i>.<o:p></o:p></div>
<div class="MsoNormal">
The
shingles vaccine is even recommended for people who have already had
shingles. Yes, you can get shingles more
than once, and the vaccine can help prevent repeat rounds of the disease.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Tetanus:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Tetanus
shots are not just for puncture wounds.
The tetanus bacteria live in dirt and can enter the body through simple
cuts or scrapes. It is harder for the
tetanus bacteria to grow in an open scrape than a deep puncture wound, but not
impossible. So, if it has been 10 years
or more since your last vaccine, it is time to get another one, even if you are
not presently injured, according to Dr. William Schaffner at the Vanderbilt
University School of Medicine in Nashville.<o:p></o:p></div>
<div class="MsoNormal">
The one
exception to this advice comes to those persons who have had a previous severe
reaction to the tetanus vaccine, whether an allergic reaction or serious side
effects. Those persons should seek the
advice of a physician before ever getting another tetanus vaccine.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Any “missed”
childhood vaccine or disease:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Are you
concerned that you may not have been vaccinated against polio? Did you somehow “miss out” on having chicken
pox as a child and were never vaccinated?
Did your parents forget to have you fully vaccinated against mumps, and
you’ve never had the disease but are afraid you might contract it as an adult
and could have your fertility adversely affected?<o:p></o:p></div>
<div class="MsoNormal">
If any of
the above situations, or something similar, applies to you, then talk to your
doctor about your concerns. In most
cases, there’s no harm in receiving “childhood” vaccines as an adult, and there
can be great benefit for yourself – and all those people with whom you come in
contact.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Healthy Travel Tips:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Research in recent years shows the flu virus
can “infect” a wider area around a sick person than previously thought. Coughing, sneezing, or simple breathing can
spread flu virus germs six feet or more out from the ill individual.<o:p></o:p></div>
<div class="MsoNormal">
Try to put
some space between yourself and anyone who is visibly ill, both for your own
personal protection and to help prevent spreading the germs even farther should
they become attached to your clothing or belongings.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• If you must be close to an ill person, such
as assigned seating on an airplane, keep an extra (over and above what you need
for yourself) clean, unopened pack of tissues, cough drops, and chewable
vitamin C with you. Offer the sick
person any or all of these items to help quell coughs, sneezes, and dripping
noses and reduce the likelihood of spreading germs. They’ll feel better by your small act of
kindness and concern. You’ll feel better
by doing something helpful and caring, which will raise your immunity
naturally.<o:p></o:p></div>
<div class="MsoNormal">
Scientific
studies widely agree that positive, altruistic actions not only help others,
but also reduce stress and improve immunity in the “doers” of good, making them
more resistant to disease.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Endeavor to avoid getting overly worried,
angry, or sad over travel plans that don’t work out as originally planned. Reduced personal stress levels not only
improve immune response to germs, but also lower blood pressure, blood sugar,
and cholesterol levels – not to mention allows for more enjoyment of the trip,
even if it is a little different than the originally pictured scenario.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Foot Health:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b> </b>We’ll look at several foot
related problems before the month of August is complete, but many of those
“pedi” problems will be discussed in our third installment of this article,
available on-line on or about Aug. 22<sup>nd</sup>.<o:p></o:p></div>
<div class="MsoNormal">
For now,
let’s take a peek at ways to solve two very common foot ills, namely tired,
achy feelings in the feet and also swelling and circulatory inadequacy.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• We’ve all experienced, perhaps even
regularly, tired achy feet, which can occur from excessive standing,
over-exercise, or uncomfortable or poorly fitting shoes. At one time or other, most of us, have
probably resorted to a foot soak for relief, but did you know there is a way to
maximize the relief you can obtain from a foot bath by adding a few key
ingredients?<o:p></o:p></div>
<div class="MsoNormal">
According
to Janice Cox, author of <i>Natural Beauty
at Home</i>, adding fresh mint leaves, Epsom salts, sea salt, and fresh lime
juice to a warm water foot soak basin can do wonders for relieving tiredness
and achy feelings in the feet.<o:p></o:p></div>
<div class="MsoNormal">
Cox’s
“recipe” for relief calls for combining ¼ cup each of Epsom salts, sea salt,
and fresh mint leaves, with 2 Tbs. fresh lime juice stirred into a warm water
foot bath. (Soak for 15 – 20 min.)<o:p></o:p></div>
<div class="MsoNormal">
Epsom salts
contain magnesium, which reduces swelling, as does the sea salt. Mint leaves cool inflamed muscles. Lime juice has antibacterial properties and
will freshen feet’s odor, as well as help prevent minor skin infections.<o:p></o:p></div>
<div class="MsoNormal">
Several scientific
studies have shown that another benefit of using mint is that its clean, crisp
scent helps to boost energy and sharpen thinking, so that you feel better, as
well as your feet!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Swelling and insufficient circulation in the
feet can be caused by many things; some causes are relatively benign, such as
too much standing or excessively high heels.
Other causes can be serious, such as heart failure, kidney failure, or
really bad peripheral circulation in the legs from cardiovascular disease or
diabetes.<o:p></o:p></div>
<div class="MsoNormal">
Firstly,
have any foot, ankle, or leg swelling examined and diagnosed by a doctor.<o:p></o:p></div>
<div class="MsoNormal">
Assuming
that your particular condition allows for therapeutic foot baths, the following
regimen for improving circulation and decreasing swelling is recommended in the
book, <i>Complete Guide to Natural Home
Remedies</i>, published by National Geographic.<o:p></o:p></div>
<div class="MsoNormal">
The book
details how alternating hot and cold foot baths can stimulate circulation in
the feet and even legs. Two side-by-side
foot basins will be needed, one with comfortably hot water, the other with cold
water.<o:p></o:p></div>
<div class="MsoNormal">
Soak feet
in hot water tub for 60 seconds and then plunge feet into cold water for 20 to
30 seconds. Repeat this procedure three
or four more times per foot soaking episode for best results.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In our
third “installment” of the August article (around Aug. 22<sup>nd</sup>.), we’ll
look at several other foot related issues.<o:p></o:p></div>
<br />
<div class="MsoNormal">
In the
meantime, get those vaccines, have healthy travels, and comfy feet! <o:p></o:p></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-52181963365352217292017-08-01T13:27:00.000-05:002017-08-16T13:29:24.992-05:00Important Vaccines, Healthy Travel, and Happy Feet (Part 1)<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Important
Vaccines, Healthy Travel, and Happy Feet<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen, <o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For many
people, August is a time of transition into something new and a time for
completion of summer time goals. During
the month of August and often extending into the first two weeks of September,
people take their final summer trips, start new school routines, and slowly
push toward concluding summer’s more relaxed, if very hot, pace of life. People start thinking about the details of fall’s
activities.<o:p></o:p></div>
<div class="MsoNormal">
End-of-summer
vacations, new school years, and fall trips for business or personal needs all
have a few things in common from a health standpoint. Those things are: (1) immunizations for the
whole family, not just the kids; (2) helpful tips on how to stay healthy while
traveling; and (3) how to deal with a variety of foot problems from the serious
conditions to the everyday annoyances.<o:p></o:p></div>
<div class="MsoNormal">
There is so
much information about these three topics – immunizations, healthy travel, and
foot problems – that as the writer of this article, I’ve decided it would be
best to divide all of this information into thirds for easier reading
“consumption”. So, this month, we’ll
have three segments to our story; the first one, which you are reading now,
will include some vaccine information and healthy travel tips. The second story segment, available on-line
around Aug. 10<sup>th</sup> – 12<sup>th</sup> will feature additional vaccine
information and more travel tips, as well as the beginning of the information
on foot problems. The third segment of
the article, available on-line around Aug. 20<sup>th</sup> – 22<sup>nd</sup>,
will focus on foot problems, their prevention and treatment, and how best to
“step into fall” on the “right foot”, so to speak.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Part 1 of Vaccine
Information<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Influenza:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To get
started, let’s take a look at one of the most commonly discussed (and used)
immunizations, the flu vaccine.
Influenza vaccines, although not perfect, have many benefits and are
certainly worth getting. Some people
criticize the vaccines by saying they received the immunization and still got
the flu. That is certainly
possible. Flu vaccines can’t possibly
cover every strain of influenza out in the public; however, they can cover some
of the most common ones, making you less vulnerable to those disease strains. Although immunity conferred by the vaccine is
not 100%, if you do contract one of the flu strains for which you have been
vaccinated, your symptoms will likely be far less severe and last less long
than had you not been vaccinated.<o:p></o:p></div>
<div class="MsoNormal">
Also,
getting a flu vaccine is very helpful to those persons around you, especially
the very young, the very old, or the sick or disabled, all of whom are at much
greater risk of developing life-threatening complications than a healthy young
adult or middle aged person would be.<o:p></o:p></div>
<div class="MsoNormal">
The flu
vaccine takes about two weeks after injection to confer optimal immunity; so,
again, start early for best results.
However, even if you don’t get the vaccine until late in the flu season,
it is better to get it late than never.<o:p></o:p></div>
<div class="MsoNormal">
Flu vaccinations
come in the trivalent variety (meaning protection against three types of flu)
or the “quad”, meaning protection against four strains of flu. The “quad” vaccine isn’t always available
everywhere, although it is a better choice from an immunity standpoint. If you can find the “quad” vaccine, get
it. If the “quad” is not available to
you, by all means, get the trivalent variety of injection. You’d be better off with a trivalent vaccine
than none at all.<o:p></o:p></div>
<div class="MsoNormal">
Serious
complications can result from contracting the flu, such as pneumonia,
dehydration, and even heart attacks. The
flu is a serious disease with life-threatening possibilities. Take every precaution not to contract it.<o:p></o:p></div>
<div class="MsoNormal">
Another
fairly recently discovered benefit of getting vaccinated for influenza is a
noticeable reduction in the risk of death from cardiac related events, such as
heart attack, stroke, or heart failure.
A review of six studies of more than 6,700 adults who were vaccinated
for the flu indicated a 36% reduction in death by cardiac related causes. This 2015 report was based on information
from Women’s College Hospital in Toronto, Canada.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Pneumonia:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As
mentioned above, pneumonia is a serious complication of the flu. However, pneumonia occurs quite often with no
flu virus present. Often (mistakenly)
thought of as a disease only for the very aged or for people with pre-existing
conditions, in reality, pneumonia can strike anyone of any age at any time with
little warning. For instance, something
as commonplace as a light head cold can initiate a set of circumstances that
allow pneumonia germs to take hold of a person.
If the patient has a lot of sinus drainage down the back of the throat
and into the chest, a secondary bacterial infection can “set up shop” in the
wet, mucous coated lung tissue and/or bronchial tubes, resulting in
pneumonia. Pneumonia can be quite
difficult to eradicate in some patients.
Weeks of downtime and multiple rounds of antibiotics may be necessary to
clear pneumonia. Some weaker victims may
never fully recover, keeping a low-grade cough and crushing fatigue for the
rest of their lives. It is far better to
prevent pneumonia than to have to endure it or its treatment options.<o:p></o:p></div>
<div class="MsoNormal">
Fortunately
for us, there are some vaccine choices for preventing pneumonia. Which type of vaccine you should receive is
somewhat dependent on when, if ever, you were vaccinated in the past for
pneumonia and what type of vaccine you received at the time of your last
injection. You can be vaccinated for
pneumonia more than once, but vaccines should be spaced apart properly. Consult with your doctor to figure out a
proper pneumonia vaccination set-up for your personal needs.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Measles:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Measles
cases have been on the rise in Europe and the U.S. over the past few
years. In 2011, there were 10,000 cases
of measles in France alone, with thousands of other cases spread over several
European countries in recent years.
Although American statistics aren’t that dire yet, the U.S. has seen a
concerning increase in numbers of measles cases. Travel between Europe and the U.S. is thought
to contribute to an increase in cases in the States, along with
“under-vaccination” of children. Adults
in the U.S. may either not have been vaccinated properly as children, or
vaccines from decades ago may no longer be providing adequate protection
against the disease. In any case, the
Centers for Disease Control and Prevention here in the U.S. recommends that all
children and adults have their measles vaccines updated to stem the tide of
measles proliferation. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Part 1 of Tips for
Healthy Travel:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• If
traveling out of the United States, start researching vaccine recommendations
well in advance of your trip’s start date.
Check with your doctor, as well as city, state, and national health
authorities for advice on what diseases are prevalent in your destination
country. If the consensus of your
research points to the need for multiple vaccines, start early in receiving
them, so that you may space out the vaccines, thereby allowing your immune
system a chance to adjust to the challenges and work up immunity to the various
diseases.<o:p></o:p></div>
<div class="MsoNormal">
It doesn’t
hurt to contact the visitor’s bureau (or similar entity) or health authorities
in your destination country for their requirements (if any) or recommendations
for vaccines. They can also be of
assistance in advising you about what diseases are prevalent in their country
for which there are no vaccines, and for which you may need to be prepared with
precautions or medicines.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• When at a
hotel or motel, prepare to clean the television remote, the alarm clock, ice
bucket, and door handles yourself. Take
along (or purchase soon after arriving) disinfecting wipes or rubbing alcohol
(90% or greater) and paper towels. Maids
rarely, if ever, clean these germ-infested items; so, “traveler beware”.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Another
couple areas of likely contamination are the steering wheels and gearshifts of
rental cars. The aforementioned items
are rarely cleaned by car rental companies.
Again, use your own disinfecting materials.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• There is some
good news about airport restaurants and healthful eating. At 15 major U.S. airports, an average of 83%
of restaurants have at least one vegetarian item on the menu now, as compared
with 57% about 14 years ago. Most
airport restaurants also now offer one or more low-fat or low-calorie meals.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Stick with
bottled water or canned beverages on airplanes.
Many airlines don’t stock enough bottled water for everyone. When the bottled supply runs out, flight
attendants may resort to using the airplane’s water system, which the EPA found
to be contaminated with coliform bacteria in 15% of planes, as reported by AARP
in 2013.<o:p></o:p></div>
<br />
<div class="MsoNormal">
Often, you
can buy bottled water in the airport yourself before boarding to be extra safe.<o:p></o:p></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-64627725316179572042017-06-30T10:22:00.001-05:002017-06-30T10:26:41.342-05:00Arm Yourself Against the Crippling Disease of Arthritis<div align="center" class="MsoNormal" style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghhYW6Fq7S6UqpANm3Ro5pzEtX7UG7Jw9iZ4EBMYKSKiRPPf6ttmSoU4yumQWzYGOg-yRy-4IqK_ZGskFutxSrvf5psdkD3xqoQhmlF74PAn62QLNBcpjjv7SJZgNVqXJpQoCBaPrQL5G7/s1600/womens-health-doctor-atlanta.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="334" data-original-width="500" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghhYW6Fq7S6UqpANm3Ro5pzEtX7UG7Jw9iZ4EBMYKSKiRPPf6ttmSoU4yumQWzYGOg-yRy-4IqK_ZGskFutxSrvf5psdkD3xqoQhmlF74PAn62QLNBcpjjv7SJZgNVqXJpQoCBaPrQL5G7/s320/womens-health-doctor-atlanta.png" width="320" /></a></div>
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher</span></b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
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There are many forms of arthritis, but one thing they all
have in common is their ability to produce debilitating pain, stiffness, and inflammation
in the body’s joints and connective tissues.
Just as there are common threads of symptoms among the many forms of
arthritis, there are also common threads of remedies to help treat the
misery-inducing ailment, which afflicts millions of Americans every year.<o:p></o:p></div>
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Let’s look
at some factors that can both help prevent (or delay onset of) arthritis and
also help treat the condition.<o:p></o:p></div>
<div class="MsoNormal">
• To begin, limit intake of pro-inflammatory
diet influences, such as simple sugars and carbohydrates.<o:p></o:p></div>
<div class="MsoNormal">
• Next, increase intake of fish and flax seeds
and fish and flax oils for their inflammation reducing Omega-3 fatty acids.<o:p></o:p></div>
<div class="MsoNormal">
• Thirdly, keep moving. Any sort of “exercise” can help improve blood
circulation, strengthen muscles, bones, and connective tissues and relieve
stress to some degree. Although a formal
fitness plan including the “trifecta” of strength training, aerobic activity,
and flexibility/balance work would be an ideal solution, any sort of regular
movement is better than sitting still.
Dancing, gardening, housework, running errands, or simple walking all
have health benefits and specifically, can help prevent, delay, or treat
arthritis.<o:p></o:p></div>
<div class="MsoNormal">
Both yoga
and tai chi are well recognized for helping to treat arthritic symptoms. If already suffering from arthritic symptoms,
approach exercise gently, so as not to aggravate tender joints.<o:p></o:p></div>
<div class="MsoNormal">
A study
co-authored by Paul Lam, M.D. and featured in the <i>Journal of Rheumatology</i> showed that tai chi could decrease joint
pain by as much as 33% in three months as well as significantly increase
strength, flexibility, and balance during that same time period. Tai chi is well known for its ability to
improve blood circulation throughout the body, including the joints, and the
flowing, gentle exercise is “low-impact” to “no-impact”, thereby sparing
connective tissue from additional strain.<o:p></o:p></div>
<div class="MsoNormal">
• Boston University studies show that the more
leafy greens you eat, the lower your risk of ever developing arthritis. Also, if you already suffer from arthritic
symptoms, consumption of leafy greens will slow progression of the
disease. The nutrients copper,
manganese, and vitamin K are found generously in leafy greens; these nutrients
are particularly helpful to the process of strengthening and healing cartilage. Research indicates eating one heaping cup of
leafy greens daily could improve joint strength and flexibility by about 30% in
a two-month period.<o:p></o:p></div>
<div class="MsoNormal">
• Be sure to add avocados to those leafy green
salads! British studies suggest eating
three avocados weekly could make your joints feel about 40% more limber. Avocados are naturally rich in oleic acid, a
type of fat thought to be responsible for tamping down the production of
certain joint stiffening hormones.<o:p></o:p></div>
<div class="MsoNormal">
• Enjoy tropical fruits year-round to assist
with arthritis related issues. Mangoes,
papayas, and pineapples are your “go to” fruits. Mangoes and papayas feature an orange-colored
pigment called beta-cryptoxanthin, which is a powerful anti-inflammatory that
also speeds up the healing of damaged cartilage. British research indicates eating three cups
of mango and/or papaya weekly can significantly reduce arthritis symptoms. Fresh or frozen fruit will work.<o:p></o:p></div>
<div class="MsoNormal">
Pineapples
are naturally rich in the enzyme, bromelain.
This enzyme is an excellent anti-inflammatory, known to aid with arthritis
related issues. Fresh pineapple is best
because the extreme temperatures of freezing or canning can break down the
pineapple’s enzymes.<o:p></o:p></div>
<div class="MsoNormal">
Bromelain
is also available in pill form as a dietary supplement and can be purchased
from health food stores.<o:p></o:p></div>
<div class="MsoNormal">
• Don’t forget about herbal remedies as
potential aids to combating arthritis.
Boswellia (also known as Indian frankincense) has recently been in the
news for working as well as aspirin for reducing joint pain. Boswellia blocks the formation of cytokines,
which are substances that trigger inflammation and pain in the body. These study results were published in the
journal, <i>Phytomedicine</i>. Another perk of boswellia is its
immune-boosting properties, which can help reduce the time to kick a virus by
as much as four days, according to earlier study results on boswellia.<o:p></o:p></div>
<div class="MsoNormal">
• Another promising herbal helper in the fight
against arthritis symptoms is devil’s claw.
Devil’s claw is a desert plant whose active ingredient, harpogoside, has
been shown to relax muscle spasms and calm irritated pain nerves. British research indicates that taking 1,200
mg. of devil’s claw reduced joint and muscle pain in 75% of study participants
within four weeks of regular use.<o:p></o:p></div>
<div class="MsoNormal">
• Holy basil, an age old remedy in Ayurvedic
medicine, has been in three studies, all of which point to drastic reductions
in pain, swelling, and stiffness among study subjects with 30 days of
consistent use. Studies suggest a 300
mg. to 500 mg. daily dose is effective.
Holy basil features two pain-killing compounds, called rosmarinic acid
and eugenol, which are believed to be the active ingredients in promoting
relief from arthritic symptoms.<o:p></o:p></div>
<div class="MsoNormal">
• Turmeric, whose active ingredient is
curcumin, is a well-known and well-respected anti-inflammatory agent, as well
as a popular seasoning for food.
Turmeric is well tolerated by most people and is available in pill form
as well as a powered seasoning variety.
Concentrated types of the active ingredient, curcumin, are also
available as pills from health food stores.<o:p></o:p></div>
<div class="MsoNormal">
Turmeric is
widely regarded for its ability to help with many forms of chronic pain and
inflammation, including arthritic conditions.<o:p></o:p></div>
<div class="MsoNormal">
• Before trying any of the aforementioned
herbs, talk to your doctor about any possible contraindications resulting from
your prescription medicines or personal health conditions. If you get the “Okay,” from your doctor,
always start with a small amount of the herb – just to be sure it agrees with
your system – before taking an “effective dose”.<o:p></o:p></div>
<div class="MsoNormal">
• Three other substances which are widely
available and have a good track record of assisting with arthritic problems are
glucosamine sulfate, chondroitin sulfate, and “MSM”, or
methylsulfonylmethane. These substances
are important for joint and connective tissue strengthening and repair. MSM also helps to reduce inflammation in
arthritic tissues.<o:p></o:p></div>
<div class="MsoNormal">
The above
three substances are generally well tolerated by most people; however, they can
have toxic effects for certain people with particular conditions. Therefore, check with your doctor before
taking them.<o:p></o:p></div>
<div class="MsoNormal">
Also, there
are mixed results for the effectiveness of glucosamine and chondroitin sulfates
and MSM. Some arthritis sufferers and
medical studies describe excellent results from these three substances. Other study results and individual types of
patients claim little to no benefit. For
example, patients with hip osteoarthritis in various studies did not seem to
benefit from taking these substances.<o:p></o:p></div>
<div class="MsoNormal">
• When considering how to improve joint and
connective tissue health, don’t forget the importance of vitamin D, which is
critical to bone formation in general and vitamin D also improves the function
of the immune system, so that it is less likely to malfunction and attack the
body’s joint tissue. Research results
described in the journal, <i>Therapeutic
Advances in Endocrinology</i>, show that 20 minutes of “non-sunscreen” sunshine
on the skin can relieve joint pain and stiffness by about half or a little
more. Indoor types or the “high risk”
skin cancer person may prefer to take vitamin D supplements and/or eat vitamin
D rich foods. However you choose to get
vitamin D, be sure to “bone up” on the nutrient. It can help bone and joint health in so many ways.<o:p></o:p></div>
<br />
<div class="MsoNormal">
Arthritis
is a multi-faceted disease that takes many forms. Hopefully, you’re now armed
with enough lifestyle, diet, and supplement tips to get you started on a better
and more pain free future. There are
many weapons to use against the crippling pain and stiffness of arthritis. Let’s go forth well armed against this devastating
disease. <o:p></o:p></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-12659528927861005562017-05-30T07:00:00.000-05:002017-05-30T07:00:13.974-05:00Relieve Stress, Anxiety, and Chronic Pain<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix5w56Ndzr16l1WmNTRa-rNmM18jrENYPeI99ZM06twIRSfgw0yJuEL1fBRIphf__QarQyzlcJZ1_Z6dyXtLCHhWcE7Au8RaT3sKyNDo4zek4lqRxkaVT1EE_JM2E8s1Y9RGlNBZtEFCr7/s1600/women_health.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="685" data-original-width="1600" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix5w56Ndzr16l1WmNTRa-rNmM18jrENYPeI99ZM06twIRSfgw0yJuEL1fBRIphf__QarQyzlcJZ1_Z6dyXtLCHhWcE7Au8RaT3sKyNDo4zek4lqRxkaVT1EE_JM2E8s1Y9RGlNBZtEFCr7/s320/women_health.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: left;">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,</span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher</span></b><b><span style="font-size: 14.0pt; mso-bidi-font-size: 12.0pt;"> <o:p></o:p></span></b></div>
<div class="MsoNormal">
</div>
<a name='more'></a><br />
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<br /></div>
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As we continue to celebrate May’s national observation of
women’s health, let’s look at some of the news regarding leading concerns in
women’s daily lives. Among the most
common issues women deal with on a daily basis are stress, anxiety, tension,
chronic pain, and fatigue. We’ll take a
brief venture into the latest news on how to reduce symptoms of all of the
above problems.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>To begin, let’s start with some simple diet
and lifestyle tweaks that can lower anxiousness, stress, tension, and fatigue.<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• The <i>Journal
of Affective Disorders</i> reported on a study co-authored by Johan Eriksson,
M.D. The study concluded with the
importance of incorporating at least one cup of spinach, romaine, or other
leafy greens into the daily diet to relieve risk of anxiety. Study results showed a 45% cut in anxiety
risk following daily “greens” intake.
The B vitamin, folate, common in leafy greens, is thought to be responsible
for the improvement, due to folate’s ability to increase mood-stabilizing
serotonin.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
•
Red-skinned peanuts, specifically a ½ cup daily serving, has been shown
to noticeably ease worrying and increase relaxation in as little as four days,
according to study results reported by researcher, Dalia Saleh, Ph.D.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• German researchers have discovered that a
daily cup of yogurt with live and active cultures can calm nervousness in
general and help a case of “the nerves” brought on by “scary” social
situations, such as meetings or parties, in particular. Yogurt’s friendly bacteria release chemicals
into the digestive tract that help calm the brain, promoting a peaceful
attitude and clear, sharp thinking.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• The National Institutes of Health reports
that consuming one or two cups of coffee daily can reduce risk of depression by
10%. Other studies show that women who
drink four cups of coffee per day have rates of depression at just half that of
the depression rates of women who drink just one cup per day. Coffee’s anti-oxidants, rich scent, and
caffeine are all thought to contribute to a brighter mood and lowered stress
level. Even coffee haters can benefit
some, simply by smelling of a container of ground coffee. The strong scent of coffee can lower levels
of stress producing proteins in the brain.
Caffeine sensitive individuals will still benefit greatly from consuming
decaffeinated coffee; the anti-oxidants and relaxing scent are still present in
decaffeinated coffee varieties.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Fatigue can be fought off with a regular
stretching regimen, according to scientists at Bastyr University in Kenmore,
Washington. Researchers found that
spending as little as 60 seconds every hour to stretch major muscle groups in
the arms, legs, and torso can stimulate sensory neurons to signal the brain to
release endorphins, which are energizing substances in the body.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Chronic Pain:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Chronic
pain is one of the most common (and difficult) things to treat in people’s
lives. This statement is especially true
for working women who often must spend many long hours each day in clothing
and/or positions that aggravate a chronic pain condition in order to work,
raise children, tend to domestic matters, and care for elders.<o:p></o:p></div>
<div class="MsoNormal">
Readily
available Western medicine pain remedies are of limited value. Common over-the-counter pain relievers, such
as ibuprofen, acetaminophen, or aspirin can be taken only in limited doses for
relatively short periods of time without risk of serious side effects.<o:p></o:p></div>
<div class="MsoNormal">
Opioid
based painkillers create risk for the patient in terms of addiction,
drowsiness, and terrible constipation.<o:p></o:p></div>
<div class="MsoNormal">
So what is
a chronic pain sufferer to do under these dreadful circumstances?<o:p></o:p></div>
<div class="MsoNormal">
Fortunately,
there are some other options that can reduce misery, even in some cases,
eliminate it entirely. Some options that
used to be scoffed at by traditional Western medicine doctors are now being
accepted, even recommended, by Western medicine. Integrative medicine clinics run by U.S.
medical doctors are now including options like acupuncture, acupressure,
chiropractic services, mindfulness-based pain reduction methods, and simple
heat to lower pain levels in chronic pain patients. <o:p></o:p></div>
<div class="MsoNormal">
The above
mentioned methods were, at one time in our nation’s history, belittled as, at
best, ineffective and at worst, “quackery”.
Today, most people know better, and these methods are getting the
attention and respect they deserve for pain reduction. These methods are now becoming sufficiently
“mainstream” that one can easily find references to them in general media, not
just special interest publications or health related journals. In fact, the May 2017 issue of <i>Woman’s Day</i> features a generous amount
of space devoted to an article on these very topics.<o:p></o:p></div>
<div class="MsoNormal">
Although
integrative medicine techniques can be quite helpful, you should check to be
sure the particular practitioner you’re considering using is a real, thoroughly
educated and credentialed practitioner.
There are charlatans out there; so, “buyer beware” when choosing a
therapist.<o:p></o:p></div>
<div class="MsoNormal">
Any
practitioners (for acupuncture, acupressure) without traditional Western
medicine medical degrees need to be certified by the National Certification
Commission for Acupuncture and Oriental Medicine.<o:p></o:p></div>
<div class="MsoNormal">
Also, check
out the American Board of Integrative Holistic Medicine website at abihm.org
for additional information.<o:p></o:p></div>
<div class="MsoNormal">
The
American Chiropractic Association directory at acatoday.org is another
excellent source of credentialed practitioners in the chiropractic discipline.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Other Pain Relief
Tips:<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Curcumin, the active ingredient in turmeric,
has been in the news again lately. Some
22 studies now suggest that curcumin reduces stiffness, swelling, and pain by
50% or more in three months of regular use.
Enjoy turmeric liberally in your food if you like the flavor it imparts
to meats, soups, and stews. Consider
taking curcumin supplements in pill form for chronic pain if you have no
“contraindications” for doing so; check with your regular M.D. about any
potential conflicts with prescription drugs you’re taking or special physical
problems that would negate your taking a curcumin supplement.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
• Don’t forget the benefits of exercise in a
pain relief program. Exercise not only
increases the output of pain relieving endorphins, but it also increases
circulation to troubled tissues, and relaxes muscle spasms. A study detailed in the <i>Journal of Strength and Conditioning Research</i> shows that even a
daily 20-minute walk can help ease pain and muscle spasms and speed healing as
well as a weekly professional massage.
Start an exercise program slowly and gently and allow your body to
adjust; you’ll feel better for it, not worse.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
•
Recent Canadian research shows that increasing protein intake (within
reasonable limits, of course) can increase serotonin output and improve pain
thresholds, reducing chronic pain by around 35% within about 10 days for most
study participants. Aim to add a four to
six ounce serving of lean poultry, red meat or seafood daily to your diet for
best results.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<br />
<div class="MsoNormal" style="text-indent: .5in;">
Hopefully, all of the above
information will aid you in your quest for a less stressful and more pain free
life. There are options out there to
help you; go forth with an attitude of expectance and determination and find
the combination of answers that is right for you. <o:p></o:p></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-60692764393254731472017-05-25T07:00:00.000-05:002017-05-25T07:00:21.375-05:00Macaroni Grill in The Woodlands Spotlight<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
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<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
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<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
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<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6VwpFp7hNJo2xy9TTwgG-eO6wQWBmPiUloEdkJ_PDmTZECokgq8OiWvYEK7E4SoesnH1jmwfc53uwAiNCt2MOLFkGNedZHYSPsOhEljp9TbtS1qriGuGFEVP0CUz97zKG2BYWxU924d-0/s1600/MacaroniGrill.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6VwpFp7hNJo2xy9TTwgG-eO6wQWBmPiUloEdkJ_PDmTZECokgq8OiWvYEK7E4SoesnH1jmwfc53uwAiNCt2MOLFkGNedZHYSPsOhEljp9TbtS1qriGuGFEVP0CUz97zKG2BYWxU924d-0/s320/MacaroniGrill.jpg" width="320" /></a></div>
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If you haven’t been to the Macaroni Grill lately, you
should. During this visit, we tried the restaurant’s fast lunch menu and were
pleasantly surprised.</div>
<a name='more'></a><br />
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</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtHTosQgf3AixfkXxgS26Fck38CK_dnR4xpTG2aEXmNCZJ5V_Kw8nLAIh7kysZyPsPuCidMNbDbdF_M1l-3o0ubQvWl99Wo_dQkcysnPAXx8E1oZ6JPQhscsviuQ7Wlhc44zxxu7aa_i_-/s1600/macaronigrill2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtHTosQgf3AixfkXxgS26Fck38CK_dnR4xpTG2aEXmNCZJ5V_Kw8nLAIh7kysZyPsPuCidMNbDbdF_M1l-3o0ubQvWl99Wo_dQkcysnPAXx8E1oZ6JPQhscsviuQ7Wlhc44zxxu7aa_i_-/s320/macaronigrill2.jpg" width="264" /></a></div>
The Express Lunch has options like the Italian Pulled Pork
Sandwich; with roasted pulled pork + Italian slaw + Calabrian chili pesto +
balsamic glaze on ciabatta bread; are offered everyday; in 7 minutes, for $7.00.
A perfect fast lunch.</div>
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<br /></div>
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One of the highlights from the appetizer’s options is the Goat
Cheese Peppadew Peppers; stuffed with goat cheese + bread crums + topped with
balsamic glaze. Two more delicious options are the Loaded Fries and Mac n
Cheese bites, all great for sharing. We also tried the Sweet and Savory Salmon;
grilled salmon, Calabrian pepper honey glaze, arugula and peppadew pepper
salad, lemon currant vinaigrette. This was very flavorful and under 600
calories, perfect for the health conscious, from the dinner menu.</div>
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<br /></div>
<div class="MsoNormal">
Macaroni Grill also offers half priced bottles of Mezzo
Prezzo every Thursday, free kid’s meals Mondays and Tuesdays, and great prices
at Happy Hour from 4 pm – 7 pm. </div>
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<br /></div>
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Macaroni Grill in The Woodlands is conveniently located in
the middle of the main shopping areas around the mall and Market Square. Take a friend!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEGfKUCf-uzYYbvbfvoRdPWExxSxk46e9poRCBgP-qsdBIQxlKT2VbbJqIM8hLTEEyq7UPkFGVDMXA66DLExHwnN_mzFevz790yJwYtAYrBLEHzYwSdsZTnp4asvEOG25_CtvicghCYsOp/s1600/macaronigrill3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEGfKUCf-uzYYbvbfvoRdPWExxSxk46e9poRCBgP-qsdBIQxlKT2VbbJqIM8hLTEEyq7UPkFGVDMXA66DLExHwnN_mzFevz790yJwYtAYrBLEHzYwSdsZTnp4asvEOG25_CtvicghCYsOp/s320/macaronigrill3.jpg" width="233" /></a></div>
<br /></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-13562996589667634712017-05-22T07:00:00.000-05:002017-05-22T07:00:19.408-05:00Val Gibbs, 2016 Board Chair Reflects on her Year<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipeIIa14QKCcdFzvNsN4R3l9dCGfqkeGL64yrbq2LaPkBfKK9tOn3H4Xo-CEZgWvzLpH5abjFYRih_C3k9CfTXeEQJRr7j4JYz4R_CiSc-nPSZF9Pkp78CFABxNzkL9zcblB97f7cC74Ew/s1600/Val+Gibbs+Headshot+01.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipeIIa14QKCcdFzvNsN4R3l9dCGfqkeGL64yrbq2LaPkBfKK9tOn3H4Xo-CEZgWvzLpH5abjFYRih_C3k9CfTXeEQJRr7j4JYz4R_CiSc-nPSZF9Pkp78CFABxNzkL9zcblB97f7cC74Ew/s320/Val+Gibbs+Headshot+01.jpg" width="256" /></a></div>
Val Gibbs was the 2016 Board Chair and a continued supporter of the Greater Houston Women’s Chamber of Commerce (GHWCC). In her time as chair, she helped take the GHWCC to new heights including 1,000 business members strong and setting a new record for 1,000 attendees at the Annual Women’s Conference. </div>
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In an interview with Gibbs, she said “the reason I got involved and what I really reaped from the chamber was <b>long term commitments and relationships </b>with a variety of women from a variety of backgrounds and a variety of industries.”</div>
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Being a part of the GHWCC allowed Gibbs to see all the ways “<b>that women support one another</b>” when members “need advice on what [they] should do in [their] own businesses or personal life or just direction and support.”</div>
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These relationships enriched Gibbs’ year as Chair and she said “the camaraderie…made it worth it for me.” </div>
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Interested to join the fastest growing Chamber in the nation? <a href="http://www.ghwcc.org/about-us/members.aspx" target="_blank">Discover Membership</a> with GHWCC</div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-50360700693743426432017-05-18T09:43:00.002-05:002017-05-18T09:44:30.960-05:00Take Charge of Your Health with Medical Screenings<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTD61WKyObTa7b81aPU39mVsedlHBmXz1ZIMxMceLNJ2-TCEzZqN5CPMtJWlbg98g_94g6En_Rz8qf9gr8AqgkpBGe8S6E5_KKqiHZmiHZMEG6a5Qf5Zp8VXrJy5M1bXwxGX3lyVaja8J4/s1600/Health-Screening-Image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTD61WKyObTa7b81aPU39mVsedlHBmXz1ZIMxMceLNJ2-TCEzZqN5CPMtJWlbg98g_94g6En_Rz8qf9gr8AqgkpBGe8S6E5_KKqiHZmiHZMEG6a5Qf5Zp8VXrJy5M1bXwxGX3lyVaja8J4/s320/Health-Screening-Image.jpg" width="320" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">by Darra McMullen, GHWCC and Women’s Health Network
writer/researcher</span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"></span></b></div>
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<br /></div>
<a name='more'></a><br />
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">May’s
health topic is “Women’s Health”.<span style="mso-spacerun: yes;">
</span>Women’s health encompasses such a vast array of subjects that it would
be impossible to cover all of them, even briefly, in one medium length web
article; however, it is possible to do two things in the time and space
available.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Firstly, this writer would like to remind all ladies to form
a personal health plan, wherein you outline a health check-up schedule that is
doable for your lifestyle and health needs.<span style="mso-spacerun: yes;">
</span>To assist with the list of health categories for inclusion in your plan,
we’re re-publishing an article from May of last year that covers much of what
you’ll need to consider for testing purposes.<span style="mso-spacerun: yes;">
</span>If you missed the article last year, your second chance to catch it
begins below in just a moment.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Secondly, I would like to let you know about some important
health tips that have been in the news lately which are particularly helpful
for women.<span style="mso-spacerun: yes;"> </span>Due to the length of both the
“overview” section below and the “health tips” portion of the story, this
writer has decided to break the one long story into two parts.<span style="mso-spacerun: yes;"> </span>Below, you’ll find the health check-up
“overview” (re-published from last year).<span style="mso-spacerun: yes;">
</span>Soon, look for the “health tips” portion of this article – due out later
this month.</span></div>
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<br /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">“Overview” section
begins below:<span style="mso-spacerun: yes;"> </span></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Every
year, during the month of May, we at the GHWCC take special note of the
importance of women’s health because National Women’s Health Week is always
observed in May, creating the perfect time to remind us all to make a personal
health plan and implement it into our everyday lives.</span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-tab-count: 1;"> </span>At various times during this month,
most of us probably read or heard, in a piecemeal fashion, about various health
issues effecting women, but we may not have sat down and tried to coalesce our
tidbits of information into a cohesive body of information from which to make a
plan of action.</span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Because we at the GHWCC encourage all women to care for
their whole selves, the information that follows is intended as a quick
checklist of overall health basics to help us focus our attentions on improving
overall health – including in areas that we may often gloss over or ignore
completely.</span></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">To begin, we’ll start with the more commonly discussed
issues surrounding women’s health, but we’ll move quickly to areas frequently
overlooked.</span></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW4vP1w3Tj9q1ItWeHFzKtx5SmG5p_biddPxS58TTPAbCynMaueGYIFOG6KX7erfe0jL_MaV4Nf9aPiH9Z7-7mTm3cp-f4iCRVYyAjIHrpPmBg8wd2-q_gytSdBfgFvC9T-Y4F9qbW-6ro/s1600/FitnessTestingBloodPressure1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW4vP1w3Tj9q1ItWeHFzKtx5SmG5p_biddPxS58TTPAbCynMaueGYIFOG6KX7erfe0jL_MaV4Nf9aPiH9Z7-7mTm3cp-f4iCRVYyAjIHrpPmBg8wd2-q_gytSdBfgFvC9T-Y4F9qbW-6ro/s200/FitnessTestingBloodPressure1.jpg" width="200" /></a></div>
<br />
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>“Know your numbers”</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> – weight, height, blood pressure,
cholesterol (LDL, HDL, triglycerides, overall total cholesterol), blood
glucose, A1C.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">These figures can give you important clues to your overall
risk for major killer diseases, such as diabetes, hypertension, or other
cardiovascular problems, as well as clues to the presence of other conditions,
such as osteoporosis.</span></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>Make sure your female parts are examined and
screened for disease</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">.<span style="mso-spacerun: yes;"> </span>Breasts, ovaries, uteruses, and vaginas have
on-going issues and needs throughout life, even if child bearing is long
over.<span style="mso-spacerun: yes;"> </span>Younger women who still have child
bearing in the picture have even greater need for being sure their female parts
are healthy.<span style="mso-spacerun: yes;"> </span>Whatever your age and stage
of life, make sure you’ve been screened recently for cancer and other health
problems.<span style="mso-spacerun: yes;"> </span>Talk with your doctor about a
screening regimen that’s right for you and your personal needs.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>Vision and hearing are precious gifts too
often sent to the back burner of health screenings. </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-spacerun: yes;"> </span>Changes in either vision or hearing can
signify a disease of the eye or ear that can be serious and lead to a loss of
function in either body part.<span style="mso-spacerun: yes;"> </span>Worse yet,
changes in vision or hearing can sometimes indicate the presence of a brain
tumor or stroke.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Getting vision and hearing tested regularly is a very
important step to better health.<span style="mso-spacerun: yes;"> </span>This
step can save your senses or your life.</span></div>
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<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>If you’ve experienced muscle pain, other soft
tissue pain, or bone symptoms lasting for more than a few days, you should be
examined by a doctor.</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-spacerun: yes;"> </span>Too often, people tend to ignore, or treat
with over-the-counter medicine, pain in the arms, legs, and back.<span style="mso-spacerun: yes;"> </span>Pain in these areas is often trivialized as
an unimportant annoyance instead of taken as a cry for help from an injured or
diseased body that needs medical attention.<span style="mso-spacerun: yes;">
</span>Unrelenting body pain resulting from muscles or other soft tissues can
be symptomatic of serious problems, as can persistent bone pain, and should be
addressed at once.<span style="mso-spacerun: yes;"> </span>Arm, leg, or back
pain can be a sign of serious conditions such as cardiovascular disease,
herniated spinal discs, tendonitis, arthritis, blood clots, and a host of other
medical concerns.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Never ignore (or self-treat) long lasting arm, leg, or back
pain.<span style="mso-spacerun: yes;"> </span>Have an expert evaluate the
situation to determine cause.<span style="mso-spacerun: yes;"> </span>Even less
severe problems need proper treatment to avoid sidelining the patient from
day-to-day tasks.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>Every person should think critically about
his/her digestive system.</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-spacerun: yes;"> </span>If nagging heartburn, constipation, nausea,
gas, bloating, or loose stools have been troublesome lately, one should see a
doctor soon.<span style="mso-spacerun: yes;"> </span>Digestive problems can be
symptoms of things as simple as chronic stress or as complicated as
cancer.<span style="mso-spacerun: yes;"> </span>Whether the condition is simple,
difficult, or “in-between” to treat, the sooner the problem is addressed, the
greater the chance for a successful recovery.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Our digestive systems are so critically important to overall
health because the digestive system controls intake of crucial nutrients and
elimination of toxic wastes.<span style="mso-spacerun: yes;"> </span>We must be
very proactive about taking care of our digestion.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5cpr3I7RLCq2Lif_BgDJ1KCxNxkT_HejbMb8gixscwMHqWM6Xg5-oXgJcr1WRyriIeIfKeLxh8ubOCM6EuWMTnvxRtH5v7YZfLZX1yGXlCwoaLJa1DcMt4yp5HAwEK-tTtCdST7PLIQJ8/s1600/dental+screening.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5cpr3I7RLCq2Lif_BgDJ1KCxNxkT_HejbMb8gixscwMHqWM6Xg5-oXgJcr1WRyriIeIfKeLxh8ubOCM6EuWMTnvxRtH5v7YZfLZX1yGXlCwoaLJa1DcMt4yp5HAwEK-tTtCdST7PLIQJ8/s200/dental+screening.PNG" width="200" /></a></div>
<br />
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>One of the top health areas that most people
often delay addressing (or forego completely) is dental work.</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-spacerun: yes;">
</span>Dental issues generally are pricey, inconvenient, and sometimes painful,
and as such, people tend to put off obtaining much needed treatment for their
teeth, gums, and jaws.<span style="mso-spacerun: yes;"> </span>Unfortunately,
delaying or never getting treatment for dental problems can make issues more
severe.<span style="mso-spacerun: yes;"> </span>Consequences are not limited
just to the mouth and jaw areas.<span style="mso-spacerun: yes;">
</span>Bacteria from gum disease and decay in teeth or jawbones can make their
way to the blood stream, heart, and kidneys, potentially causing serious harm.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">As difficult as it is to get dental treatments, the benefits
outweigh the negatives in almost all situations,</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>Keep a check on your kidney function.</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-spacerun: yes;">
</span>Simple blood tests and urine specimen analyses can tell a lot about
kidney health.<span style="mso-spacerun: yes;"> </span>Kidney disease can be a slow,
silent killer with few symptoms.<span style="mso-spacerun: yes;"> </span>Kidney
disease can be caused by many things, including unresolved urinary tract
infections that spread to the kidneys, alcohol abuse, high blood pressure,
family history of certain kidney ailments, excess salt intake, diabetes,
illicit drug use, injury to the kidney area, and poor fluid intake, among other
possible causes.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Have your kidney function checked out with common
blood/urine tests at least yearly when checking on your other “numbers”, like
cholesterol and blood glucose.<span style="mso-spacerun: yes;"> </span>More
frequent testing may be needed if you have a kidney ailment; check with your
doctor.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>Of all the health check-ups to remember, one
of the most commonly ignored or marginalized areas is that of mental health.</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-spacerun: yes;">
</span>With our mental states controlling our behaviors (for better or worse),
keeping a close eye on our emotions is imperative to success in overall health
or in any other aspect of life.<span style="mso-spacerun: yes;">
</span>Depression, anxiety, panic attacks, obsessive-compulsive behavior, or
various addictions are common mental health woes.<span style="mso-spacerun: yes;"> </span>Be honest with yourself about any mental
health symptoms.<span style="mso-spacerun: yes;"> </span>Don’t be afraid to face
the truth and seek treatment if needed.<span style="mso-spacerun: yes;">
</span>There are a variety of solutions to mental health issues.<span style="mso-spacerun: yes;"> </span>Look for help with an open mind and a
determined attitude to prevail.<span style="mso-spacerun: yes;"> </span>Your
mental (and physical) health is at stake.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">•<span style="mso-spacerun: yes;"> </span>Finally, don’t try to do a “whole body
check-up” all in one month; you’ll be overwhelmed with appointments, concerns,
and probably expenses.<span style="mso-spacerun: yes;"> </span>Rather, sit down
with a sheet of paper and list, in order, a game plan for obtaining needed
medical tests.</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Start
at the top of the page with the most needed (or overdue) medical tests and
gradually work your way down the page to the items of least pressing need.<span style="mso-spacerun: yes;"> </span>Then look for spaces in your itinerary over
the next several months to squeeze in as many of these “check-ups” as
possible.<span style="mso-spacerun: yes;"> </span>With careful planning and
relentless dedication to taking charge of your health, great improvements can
be made.<span style="mso-spacerun: yes;"> </span>Let’s go forth and
conquer!<span style="mso-spacerun: yes;"> </span></span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-15013381446575264612017-05-16T09:47:00.000-05:002017-05-16T09:47:43.634-05:00Restaurant Review: Landry's Seafood<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ake2lg_aIzBTF-l6NGMK9BL5w4mjiWk7s3CTAT1RHx2d-Kca9mBi9e67WmziNMGpHvQBQ6GNqTVo-XjGoS07nUEXs9bVFzZfu5vTgRx7RV5WrpLry_IrNH3RNVyN_EEKOJ6WtSEAvknk/s1600/landrys1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ake2lg_aIzBTF-l6NGMK9BL5w4mjiWk7s3CTAT1RHx2d-Kca9mBi9e67WmziNMGpHvQBQ6GNqTVo-XjGoS07nUEXs9bVFzZfu5vTgRx7RV5WrpLry_IrNH3RNVyN_EEKOJ6WtSEAvknk/s320/landrys1.jpg" width="320" /></a></div>
<div class="MsoNormal">
Overlooking the Waterway in The Woodlands, Landry’s Seafood
restaurant has one of the best locations in the area. At the patio, patrons can
enjoy their meal with a view of the water and walking trail plus a constant
breeze.</div>
<a name='more'></a><o:p></o:p><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Nwv2-EFE96kjXyfR5kxUoYE5YWWjV-2tkfbsj-EEDgVzoB87vvzXHz9_Np-szKduCBOO6EmgC77ZsPiPLVd11IOuB68FMrv97l7ZH3bsLq5E7nnLMg9n5tqiU8FHGkDhiH0Ipltk5JGm/s1600/landrys2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Nwv2-EFE96kjXyfR5kxUoYE5YWWjV-2tkfbsj-EEDgVzoB87vvzXHz9_Np-szKduCBOO6EmgC77ZsPiPLVd11IOuB68FMrv97l7ZH3bsLq5E7nnLMg9n5tqiU8FHGkDhiH0Ipltk5JGm/s320/landrys2.jpg" width="320" /></a></div>
<div class="MsoNormal">
For those looking for a great lunch or happy hour, Landry’s
offers an extensive menu selection with something for everyone. However, one of
the best deals on the menu is the Lunch Box for $15.00, which includes an
appetizer, salad and main course. <o:p></o:p></div>
<div class="MsoNormal">
If you are more of a taco person, the beer batter fried fish
tacos with pepper jack and chili aioli, served with French fries and onion
rings, are a great option in a shareable portion. A gluten free menu is
available upon request.<o:p></o:p></div>
<div class="MsoNormal">
During March and April, Landry’s Seafood will offer a crawfish boil every Saturday on the patio with live music, from 1 pm till 5 pm at $5.00 per pound.</div>
<br />
<div class="MsoNormal">
Landry’s Seafood in The Woodlands offers not only great
food, but a great value with a beautiful view and ambiance.<o:p></o:p></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-38410850698371498322017-05-10T12:24:00.000-05:002017-05-10T12:24:55.648-05:00Hair Loss: How to Prevent It & How Can I Get It Back?Review the slides from Angela Sturm's presentation.<br />
<br />
<a name='more'></a><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="570px" marginheight="0" marginwidth="0" mozallowfullscreen="" scrolling="no" src="https://www.slideshare.net/GHWCC1/slideshelf" style="border: none;" webkitallowfullscreen="" width="760px"></iframe>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-20108443498615548232017-05-08T09:11:00.000-05:002017-05-08T09:13:15.140-05:00#SmallBusinessWeek Spotlight: Ventures Marketing Group<!--[if gte mso 9]><xml>
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<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: inherit;"><span style="font-size: 16.0pt; line-height: 107%;">In a nutshell</span></span></span></div>
<div class="MsoNormal">
Founded in 1994, Ventures Marketing Group (VMG) provides
advertising, design and marketing consulting services for a variety of Houston
businesses. Too often marketing strategy is subordinated to tactics. VMG offers
its clients strategies derived from insights and experience gained from working
with a wide variety of clients in energy, education, healthcare, and the
performing arts. VMG is also proud to represent Houston Grand Opera’s <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">OperaCUES</i></b>
and the Houston Symphony’s <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">InTUNE </i></b>magazines for advertising
sales.<br />
<a name='more'></a></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: inherit;"><span style="font-size: 16.0pt; line-height: 107%;">Essentials</span></span></span></div>
<div class="MsoNormal">
For smaller firms, VMG can function as their marketing
department. For larger firms, VMG supplements existing resources, providing
strategy development, copywriting, design, media placement, and promotional
services. VMG can work on a project basis or on a fixed retainer covering a
variety of agency services.</div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: inherit;"><span style="font-size: 16.0pt; line-height: 107%;">About</span></span></span></div>
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VMG is led by Matt Ross. Matt founded VMG in 1994 after having
worked in senior management positions for several major national agencies. He
serves on the Board of the Greater Houston Women’s Chamber and served on the
board of the Houston AMA chapter (AMA’s largest) for over <span style="font-family: inherit;">10 years.</span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: inherit;"><span style="font-size: 16.0pt; line-height: 107%;">Contact</span></span></span></div>
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For more information, contact Matt Ross: <a href="mailto:matt@venturesmarketing.com">matt@venturesmarketing.com</a> or
713.417.6857</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-80064981266663267352017-05-04T10:17:00.000-05:002017-05-04T12:20:04.394-05:00Bring Italy into Your Home with artVIA<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5O0aWhwgeE9a8D8WkI9w3RIvMzzKaLrpW2vwPqBhbHMLJbOMRxIaV6NNK04CaHMU2Lb2U6AgMnqh2ebOm9WR_5e2cSff2i9Q8yr1mEkauboKlNNWO09AfLQHkzRU3HtPbABzDsycCdzwe/s1600/01_LauriePerez.com.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5O0aWhwgeE9a8D8WkI9w3RIvMzzKaLrpW2vwPqBhbHMLJbOMRxIaV6NNK04CaHMU2Lb2U6AgMnqh2ebOm9WR_5e2cSff2i9Q8yr1mEkauboKlNNWO09AfLQHkzRU3HtPbABzDsycCdzwe/s320/01_LauriePerez.com.jpg" width="320" /></a><span style="font-family: "pinyon script"; font-size: 16.0pt; line-height: 107%;">In a nutshell<br /><o:p></o:p></span></div>
<div class="MsoNormal">
At artVIA, boutique interior design firm, our design expertise extends beyond creating spaces, as we gain insights into your lifestyle, we also can advise you on a personal adornment. Through our design work we get to know you more intimately, and that helps us to offer a great advice on ways to adorn your spaces and yourselves too. Our objects have a sculptural design which makes living an art.</div>
<div class="MsoNormal">
</div>
<a name='more'></a><br />
We believe in the finest quality, authenticity, passion and craftsmanship, we love working with artists and artisans that we represent at our on-line ‘Shop the World’ store while building close relationships with them to keep alive the traditions and stories behind the beautiful creations they handcraft. <o:p></o:p><br />
<div class="MsoNormal">
<span style="font-family: "pinyon script"; font-size: 16.0pt; line-height: 107%;"><br />
</span></div>
<div class="MsoNormal">
<span style="font-family: "pinyon script"; font-size: 16.0pt; line-height: 107%;"><br />
</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT5pJJwsS2aURB-m22QIRXfMqWa6-nyei6NOssJFN7SY0DDzZHu8AvbSyyOaxiuACvV0P_IFlU2uYl5Y8tNyuV8FtuBI90Q8m0n5gw8mWHudliJD3aycBiIKSdh6sLBqodiLr2k9PTXaht/s1600/007_%25C2%25A9laurieperez.com.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT5pJJwsS2aURB-m22QIRXfMqWa6-nyei6NOssJFN7SY0DDzZHu8AvbSyyOaxiuACvV0P_IFlU2uYl5Y8tNyuV8FtuBI90Q8m0n5gw8mWHudliJD3aycBiIKSdh6sLBqodiLr2k9PTXaht/s320/007_%25C2%25A9laurieperez.com.jpg" width="256" /></a><span style="font-family: "pinyon script"; font-size: 16.0pt; line-height: 107%;">Essentials</span></div>
One of our latest collaboration is with an artisanal brand extraordinaire from Italy which combines an ancient art with modern taste and creativity, and with tireless research and experimentation. The results are unique design objects, new colorings, and use of new materials – both precious and recycled. A perfect synthesis of tradition and modernity, art and craft, notion and technique.<o:p></o:p><br />
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Glass sheets are still carried by boat from Murano, Venice. Murano glass is well-known around the world for its irregular surface, which magnifies the light’s refractions. The idea takes shape in semi-refractory casts – a material similar to clay – which is able to endure to really high temperatures. The mold, in which glass is to be fused is a piece of art itself – also modeled with patience and skills and then glass sheets are cut by hand. Each influenced by the artist’s inspiration, each glass sheet is cut differently.</div>
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<span style="font-family: "pinyon script"; font-size: 16.0pt; line-height: 107%;">About<o:p></o:p></span></div>
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ArtVIA is an award winning interior design boutique located in Houston, Texas. Artvia is about Way of Art, an Art of living Well. What we do is more than what meets the eye, as we create an emotional connection between you, our clients, and your spaces through design. Our approach is rooted in delivering an enhanced expression of yourselves to bring fulfillment in your life, whether is in your personal environments or in creating branded commercial interiors that follow your company values into spaces. We have created artVIA World -an on-line curated line of handcrafted products - to highlight and support the creative talents of women, who enjoy and appreciate what art and artisan products can bring; from joy of personal adornment to beautification of the environment we work and live in.</div>
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artVIA Design Firm</div>
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832-260-5570<o:p></o:p></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-75000801872254679002017-05-02T13:34:00.000-05:002017-05-02T13:34:50.048-05:00Protect Your Vision and Hearing<div class="MsoNormal" style="text-align: left;">
<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen,</span></b></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Women’s Health Network
Writer/Researcher<o:p></o:p></span></b></div>
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<span style="font-size: 10pt;">Enjoying the beautiful
sights and sounds of spring can lead us to appreciate two other wonders of
nature, our amazing senses of vision and hearing. After we’ve paused for a few moments during
our busy days to think about just how important our vision and hearing are to
our lives, our next thoughts probably are (or should be) focused on what we can
do to preserve these vital senses and keep our eyes and ears healthy.</span></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Eye Health:<o:p></o:p></span></b></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">• Injury prevention is key to preserving
sight. Local ophthalmologists report
that eye injury is one of the most common reasons for potential vision damage
or loss. Fortunately, most eye injury
can be prevented with some thoughtful steps.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> One of the most frequently
reported reasons for eye injury is accidental impaling of the eye during yard
work. All too often, doctors report,
people forget to protect their eyes with safety goggles (preferably), glasses,
or even a simple close of the eyes and a head turn to avoid potentially flying
wood or metal pieces, dirt, dust, or other objects sent into the air during
yard clean-up. Tree or hedge trimming is
especially likely to result in falling debris or splintered pieces that “snap
back” hitting the person in the face and/or eye. Doctors report that many eye injury patients
are so focused on the branches they desire to cut that they will actually walk
right into another branch, sometimes containing thorns, thereby impaling their
eyes.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> Various types of debris thrown
violently into the air by power trimmer/edgers or lawn mowers can also pose a
serious hazard to unprotected eyes. In
short, when working outdoors with yard work or carpentry projects, always wear
safety goggles and keep a close watch for anything that could impale eyes.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> Another common group of eye
injury problems seen by ophthalmologists is chemical burns. Although, as anticipated, acid burns are
certainly a bad problem, chemical burns from highly basic substances can, in
some cases, be even worse because they damage the eye slowly over several days,
eating away the eyes’ tissues over time.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> Again, wearing safety goggles can
protect eyes well when using hazardous chemicals. “Hazardous” chemicals can be something as
ordinarily benign as household cleaners like bleach or laundry detergent. Always take seriously any contact between
eyes and these chemicals. Even seemingly
mild irritation and slight eye exposure can, hours or days later, become a
serious problem.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> •
Besides injury prevention, one of the most important steps we can take
to preserve our eye health is to wear sunglasses. Yes, our eyes need sun protection, too – just
like our skin.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> Many people don’t realize that
they can get melanoma of the eye, which can cause blindness and can spread to
other parts of the body, just as a melanoma of the skin can do.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> Look for sunglasses with broad
spectrum UV protection for best prevention.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> •
Nutritionally speaking, there are a number of points to remember to
improve the odds of maintaining healthy eyesight. Be sure to keep up intake of all the B
vitamins, as well as vitamins A, C, and E.
The minerals zinc and selenium are also very important. Keep up generous intake of fruits and
vegetables, especially yellow and yellow-orange foods, such as carrots, yams,
and cantaloupes.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> •
Another consideration in sight preservation is the effort to prevent or
delay the onset of cataracts. Cataract
formation is enhanced by both high blood sugar levels and sun exposure, as well
as other factors, such as simple aging.
Even people with excellent blood sugar numbers and with a strong track
record of protecting their eyes from the sun can develop cataracts, but there’s
no need to invite trouble by being careless about the sun’s effects on eyes or
by not keeping blood sugar in check.<o:p></o:p></span></div>
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<b><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Ear Health:<o:p></o:p></span></b></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> •
Quite possibly one of the worst offenders contributing to hearing loss
is the exposure to loud noises. Hearing
loss most commonly comes on slowly, gradually, and often without notice to the
affected person until significant damage and hearing loss has already
transpired. Doctors warn to always use
ear protection when participating in noisy activities, like home improvement
projects, factory work, or loud entertainment experiences like attending rock
music concerts, movie theatres, or car races.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> •
Another group of slow, creeping hearing thieves are low grade, chronic
infections of the ear. Bacterial
infections of the middle ear can reduce hearing in children and adults alike by
damaging the eardrum and surrounding tissues.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> Fungus infections, which cause
gradual sloughing of the skin of the ear canal, can, over time, reduce the
number of tiny hairs in the ear that aid hearing. Fewer tiny hairs in the ear result in reduced
hearing. Even persistent allergic
reactions that result in swelling on or near the ear drum or result in
sloughing of skin in the ear canal can eventually cause hearing loss. Always promptly address any lingering
infection or allergy symptoms of the ear with a doctor – before hearing loss
sets in.<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> •
Recently reported research from University of Florida scientists says
that their animal study (with mice) shows that sedentary animals lost 60% of
their hearing over time, while mice that exercised lost only 40% of hearing capacity. Although this is only one experiment, study
author Shinishi Someya, PhD., makes a good point by noting that exercise boosts
blood flow to the inner ear. Improved
circulation helps protect against the loss of capillaries and sound receptor
cells, which can lessen hearing. Now we
have yet another reason to get moving – preserving our hearing as we age!<o:p></o:p></span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"> As we get moving in the beautiful
outdoors of spring, let’s be mindful of how we can protect our precious sight
and hearing and be thankful for all they bring to our lives. </span><o:p></o:p></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-446435022943176656.post-57432521297266024592017-04-03T10:02:00.000-05:002017-04-03T10:02:00.658-05:00Hot Tips in Nutritional News<!--[if gte mso 9]><xml>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">by Darra McMullen, Women’s Health Network
Writer/Researcher</span></b></div>
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<br /></div>
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<span style="mso-tab-count: 1;"> </span><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">A number of interesting
developments in nutrition research have been published over the past few
months.<span style="mso-spacerun: yes;"> </span>The nutrition tips fall into
several categories; we will look at three genres.<span style="mso-spacerun: yes;"> </span>To make the reporting of some of these top
tips easier to read and access, the information is divided into groups by
general topic name, such as “digestive health”, “mood and memory”, and “cardiovascular
health”.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-tab-count: 1;"> </span>To get as much information to you
as succinctly as possible, each tip will be listed as a brief bulleted item
beneath its general topic name.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Digestive Health:</span></b></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>Researchers at the Medical College of
Wisconsin say that their research indicates that snacking on 2/3 cup of
pomegranate seeds or drinking 4 oz. of pomegranate juice every day could reduce
risk of colon cancer by at least 33%.<span style="mso-spacerun: yes;">
</span>The compound ellagic acid helps reduce intestinal inflammation before it
can damage colon cells or encourage cancer cell formation.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">• <span style="mso-spacerun: yes;"> </span>In a recent Louisiana State University study,
consuming 1/8 tsp. of turmeric daily (added to salads, soups, rice, or other
food) can destroy 25% of colon cancer cells within 24 hours.<span style="mso-spacerun: yes;"> </span>Turmeric supplements, available at health
food and grocery stores, are also effective.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>In the <i style="mso-bidi-font-style: normal;">International
Journal of Oncology</i>, research suggests the active ingredient in milk
thistle, silymarin, helps destroy approximately 25% of any abnormal cells in
the colon.<span style="mso-spacerun: yes;"> </span>Silymarin is thought to help
switch on enzymes that cause precancerous cells to self-destruct.<span style="mso-spacerun: yes;"> </span>Milk thistle is available as an herbal
supplement or in tea form.<span style="mso-spacerun: yes;"> </span>Check health
food stores and grocery stores for availability.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>As always, check with your doctor before
beginning an herbal supplement regimen – in case of “contra-indication” with
your prescription medicines, personal sensitivities, allergies, etc.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>Recent research elevates the importance of
lutein in the diet.<span style="mso-spacerun: yes;"> </span>Lutein has already
been widely touted for its role in good eye health.<span style="mso-spacerun: yes;"> </span>Now, corn and eggs are being hailed for their
high levels of lutein, and lutein is being recognized for its role in lessening
colon cancer risk by as much as 55%.<span style="mso-spacerun: yes;"> </span>The
study “dosages” are listed as ½ cup of corn daily or two eggs daily.<span style="mso-spacerun: yes;"> </span>If neither food is practical for you on a
daily basis, lutein is available also by dietary supplement.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>A focus on intestinal yeast infections has
been in the news lately.<span style="mso-spacerun: yes;"> </span>Intestinal
yeast infections can contribute to (or be the primary cause of) bloating,
gassiness, weight gain, chronic tiredness, blue moods, and sugar cravings.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>A pleasant, effective means of reducing
intestinal yeast can be as easy as consuming cinnamon and ginger.<span style="mso-spacerun: yes;"> </span>According to a study in the journal, <i style="mso-bidi-font-style: normal;">Mycopathologia</i>, the natural oils in
cinnamon can strengthen and heal the lining of the intestine, making it more
resistant to yeast.<span style="mso-spacerun: yes;"> </span>As little as ½ tsp.
of cinnamon added to foods daily could reduce or rid the body of intestinal
yeast infection within about two weeks.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>According to the <i style="mso-bidi-font-style: normal;">American Journal of Applied Sciences</i>, ginger can inhibit the growth
of intestinal yeast as well as the drug, Nystatin.<span style="mso-spacerun: yes;"> </span>Ginger tea or a daily 500 mg. - 600 mg.
ginger supplement should do the trick for many “garden variety” yeast
infections.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>Interestingly, the well-known substance,
glucosamine, which has been used for some several years now for joint health,
has recently been in the news for its ability to help heal leaky gut
syndrome.<span style="mso-spacerun: yes;"> </span>The syndrome features a
condition wherein tiny perforations in the gut lining allow toxins and
undigested proteins to enter the bloodstream, resulting in body-wide
inflammation.<span style="mso-spacerun: yes;"> </span>Glucosamine helps to seal
these tiny holes and alleviate the condition.<span style="mso-spacerun: yes;">
</span>Bone broth, available in grocery stores (or can be made at home), is a
rich natural source of glucosamine and can be added to the diet easily in soups
and even in lattes.<span style="mso-spacerun: yes;"> </span>Chinese researchers
have recently reported excellent improvement in test subjects after adhering to
a glucosamine rich diet for as little as two weeks.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Mood and Memory:</span></b></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>The following foods have recently been linked
to improved memory:<span style="mso-spacerun: yes;"> </span>dark chocolate,
berries, beets, and nuts.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>A Columbia University study showed that a
high intake of the flavonols found in chocolate actually reversed age-related
memory problems in 60-year-olds, returning subjects’ memories to the functional
level of people in their thirties or forties.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Rush University Medical Center research
indicates that eating a few servings of strawberries, blueberries, raspberries,
or blackberries a week can reduce the risk of developing Alzheimer’s disease by
about one-third.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Oxford and Harvard researchers have recently
shown the brain boosting benefits of the common and inexpensive beet, which is
rich in B vitamins for overall brain function, and the natural antidepressant,
uridine, for a brighter mood.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>The healthy fats, fiber, and antioxidants in
nuts are well known for their ability to lower “bad” LDL cholesterol,
protecting the brain (and heart).<span style="mso-spacerun: yes;"> </span>A
handful of nuts most days of the week is thought to bring the desired results.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>The nutrient, choline, has been in the news
lately.<span style="mso-spacerun: yes;"> </span>A study in <i style="mso-bidi-font-style: normal;">The Journal of the American College of Nutrition</i> says that a full
94% of women don’t get the recommended 425 mg. of choline per day.<span style="mso-spacerun: yes;"> </span>Choline is very important to brain function,
and a deficiency leads to memory loss and mood swings, not to mention fatigue
and muscle aches.<span style="mso-spacerun: yes;"> </span>An excellent source of
choline is the common egg (150mgs.).<span style="mso-spacerun: yes;"> </span>Two
additional foods high in choline are beef and pork, both at 125mg. per
4oz.<span style="mso-spacerun: yes;"> </span>Other food sources include edamame,
legumes, lentils, chickpeas, milk, and cruciferous vegetables.<span style="mso-spacerun: yes;"> </span>Choline is also available in supplement form
from health food stores.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>University of Connecticut scientists report
that including three cups of leafy greens into the weekly diet can reduce
cortisol levels by about one-third in a month’s time.<span style="mso-spacerun: yes;"> </span>This is good news because over-production of
cortisol is associated with various negative health conditions resulting from
stress.<span style="mso-spacerun: yes;"> </span>Leafy greens contain a lot of
carotenoids that, among other things, help calm the nervous system.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>Interestingly, the ordinary walnut has
recently been associated with reducing anxiety.<span style="mso-spacerun: yes;">
</span>Penn State research has shown that including 1 ½ cups of walnuts in the
diet weekly can deliver enough alpha-linolenic acid to the adrenal glands to
discourage them from responding to stress with an outpouring of cortisol.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Cardiovascular Health:</span></b></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>Yale researchers have found that eating two
cups (or more) of beans or lentils weekly can lower blood pressure by 10 points
in two months time and doubles the body’s ability to control blood sugar.<span style="mso-spacerun: yes;"> </span>The fiber in beans and lentils is thought to
be the beneficial agent enabling these results.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>Corn oil has made the news lately with its
ability to lower LDL and total cholesterol.<span style="mso-spacerun: yes;">
</span>Some preliminary studies show it outpacing even olive oil in
efficacy.<span style="mso-spacerun: yes;"> </span>Corn oil is also a rich source
of heart-healthy polyunsaturated fatty acids.<span style="mso-spacerun: yes;">
</span>Further study of corn oil appears to be worth watching.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>The journal, <i style="mso-bidi-font-style: normal;">Clinical Nutrition</i>, reports that a daily cup of black tea, with or
without caffeine, can drop LDL cholesterol almost five points within two
months.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>Even though the following news tidbit is not
one of physical nutrition, it does fall under the category of “food for the heart”.<span style="mso-spacerun: yes;"> </span>The February 2017 issue of <i style="mso-bidi-font-style: normal;">Good Housekeeping</i> featured a large
article on strokes.<span style="mso-spacerun: yes;"> </span>According to the
article, people over 50 who suffer from long-term depression are known to have
double the risk of stroke.<span style="mso-spacerun: yes;"> </span>Although the
article did not cite a specific source of the statistic, common sense would
dictate to us all that any mental illness or life situation which induces
chronic stress (as depression certainly would) should be addressed promptly to
prevent cardiovascular illness.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>The above is not technically a “nutritional
tip”, but rather a good-willed admonishment about life – do whatever’s
necessary to reduce bad stress.<span style="mso-spacerun: yes;"> </span>To that
end, let’s look at our final nutritional tip, which will make life at least a
little bit happier.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">•<span style="mso-spacerun: yes;"> </span>Indulge in citrus fruits and chocolate!<span style="mso-spacerun: yes;"> </span>Several studies from both the U.S. and U.K.
have found a significant reduction (19% to 25%) in the risk of stroke from
consuming these foods regularly.<span style="mso-spacerun: yes;"> </span>Flavonoids
and anti-oxidants are thought to be the active ingredients.</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Go
forth and consume wisely and with pleasure!<span style="mso-spacerun: yes;">
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