Archive for the 'General Health Tips' Category

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The Truth About CHOCOLATE

August 1, 2006

Imagescho We’ve always wondered…Is chocolate really that bad?  But it just tastes so good that even if we are made to believe it can make us fat or it can cause pimples…we are just tempted to grab one the moment we see one! 

Experts have agreed that chocolates do not cause pimples… it’s the imbalance of hormones and subsequent skin infection that cause and exacerbate pimples! Definitely Chocolate can be ” fattening” mainly because of the saturated fat in it and if we consume a big bar …then we gain calories from it and we gain weight!  But just like any other foods… if we just take a bite or two or limit the amount we eat… we should be guilt free to enjoy chocolate!

The National Institute of Health- the research arm of the US government has embarked on a very interesting research on the benefits of eating chocolate… so to all chocoholics out there…READ!

Chocolates have the compound called FLAVANOIDS which based on preliminary data can ward off vascular diseases that can lead to heart attacks and strokes.  These flavanoids are also present in green tea, apple and red wine. The Darker the chocolate… the bitter tasting it is… the higher the flavanoids.

Does this mean…let’s all grab a dark chocolate and start munching on them while watching TV?  Of course not… mainly because we still don’t have a way to know which dark chocolates sold in the market are flavanoid rich!  In fact some branded chocolates when made,  destroy the flavanoid from the cocoa in the process of making it. Thus the end product is devoid of the substance with the health benefit.

The NIH is now conducting a huge study to test the hypothesis and if the results are rewarding…I’ll be the first one to know and share it with you.

My recommendation to my patients on eating chocolates is:

The first and the last bite of each meal are the best parts! 

Use them to take a bite or two of your chocolates. Chew on it slowly and Savor or Enjoy the taste as it melts in your mouth guilt free!

So to the Chocoholics… Remember…

Know Your Limits!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips | 4 Comments »

How Much Salt is SAFE?

August 1, 2006

1237458937_1 When I see diabetic patient, almost always he’s also hypertensive. So not only will I counsel him on carbohydrates and diet to lower blood sugar… but also tips on how to lower salt intake.  Remember… a high blood pressure puts a strain to your heart since its pumping blood against a high pressure!  Controlling your diet of salt can therefore go a long way to a healthier heart!

Let me share with you some facts about salt and Tips To Lower Blood Pressure:

1.  One teaspoon of salt is equivalent to 2400 mg of sodium. Our average meal is estimated to contain 4000 to 6000 mg of sodium.  It is recommended that if you have high blood pressure, intake should be less than 2000 mg of sodium per day.  In practical terms… allow yourself at most 1/2 to 3/4 of a teaspoon of salt per day.

2. Once on a low salt diet…it may take at least 4 to 6 weeks before your taste adjusts to it!  So cutting back on salt…make sure you do it gradually!

3. Limit salt for flavoring and use lemon, herbs or spices instead …to a healthier and a better tasting meal.

4. Eat more fruits and vegetables because they contain less salt than any other food on the table.

5. Common sense advise : no chips and processed foods!  Look at the food labels of processed canned goods..they’re loaded with sodium!!! Rinsing the Canned Tuna for example can do the trick in removing excess sodium!

Last Practical Tip:

    If the Food Tastes GOOD… then it’s HIGH in salt!… 

    … A little sacrifice on a little bland taste can go a long way to …

Healthier Meal and A Helathier Heart!

   

Posted in General Health Tips, Tips on Hypertension | 2 Comments »

How Much Walking Can Prevent Weight Gain?

August 1, 2006

2533140067.jpgFrom the Diabetes in Control, Medical Issue published May 10, 2006 comes an alarming statistics and intriguing recommendation…

It is now estimated that approximately one-third of all children in the United States are either overweight or dangerously close to becoming so.  Erroneous Lifestyle and Habits have been shown to be the culprits. 

The Good News Is….

Walking 2000 more steps a day and reducing your calories by 100 calories per day can prevent weight gain for overweight children. The study results proves that this approach… simple, easy to do and free… can help counter the World’s Obesity Crisis.

As parents…let’s

 Take Charge and Counter This Epidemic of Obesity

Posted in Exercise and Activity Tips, General Health Tips, Medical News Bits, Weight Loss Tips | Leave a Comment »

The Harmless Herbs?

August 1, 2006

Imagesfg A lot of my patients are asking about whether it is safe for them to take Herbals… some are given to them by relatives working abroad. Mayo Clinic, a reputable institution posted a warning to people taking herbal supplements with the idea that… since they are herbs…they should be safe! However…be cautious, because some herbal preparations have active ingredients in them that can interact with the medications you’re presently taking and may cause harm.

Be cautious about taking an herbal

supplement if you’re currently

taking:

  1. Blood pressure medications
  2. Blood thinners like anticoagulants and anti-platelet
  3. Nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen or naproxen
  4. Diabetes medications and
  5. Heart medications

Examples of herbal supplements that may possibly produce harmful side effects when used in combination with certain types of medications include:

  1. Black cohosh
  2. Dong quai
  3. Garlic Ginger
  4. Ginkgo Biloba and Ginseng
  5. St. John’s wort
  6. Chinese Angelica Ephedra (Ephedra sinica)
  7. Ma huang Garlic

The American College of Physicians likewise have published reports of herbal supplements causing liver toxicity and renal failure especially herbs marketed for weight loss purposes…and therefore we as primary health care providers don’t recommend herbal preparations to our patients.

So the next time you pass by a Herbal Supplement Store… remember…

Herbs Are Not Harmless…

Be Cautious!

Posted in General Health Tips, Medical News Bits, Truth About Herbs | 2 Comments »

Tips To Keep Our Brain Healthy and Memory in Shape!

August 1, 2006

Imagesbd_2 If you look around health food stores, people are buying brain boosting supplements to hopefully improve memory.… without realizing that they really don’t work.  Beware of marketing strategies that will claim that these drugs will improve your child’s brain power…or prevent you from being forgetful…

No drug has yet been proven to improve brain function or prevent you from forgetting things sometimes. Same with treating obesity or diabetes…we want a pill to do the works.To keep your brain sharp and active, try stimulating your brain cells with new exciting ctivities.

Here are some tips to keep your brain healthy:

Listen and Focus on One thing at a time…Pay Attention…Too many things to remember can lead to distraction…which can result in forgetfulness!

  1. Organize: Have specific places for things like glasses, bills, documents so it’s easier to retrieve if you need them.    Less Unnecessary stress in looking for things!
  2. Try playing board games or solving a Su Doku. I first heard of Sudoku from my brother in law who has a great blog for budding entrepreneurs – and now you see this game everywhere sold at Walmart, free puzzles at Northwest Lounge in Chicago airport and my seatmate in the airplane was playing it.
  3. Reading books or taking classes (that’s why I supported my wife taking her MBA at Ateneo-Regis University) are some activities your mind can engage in. There is abolutely no limit to reading and learning at the same time. And start nurturing the young minds of the kids by buying books and reading stories to them. That’s how theyll learn to love books.

So let’s start exercising our brains… Read… Read…and Read.

So far from 4/1 to 30/06, my blog has been viewed and read 156 times based on Friendster record.  Not bad… continue to read so I will continue to write… a great way for you and I to exercise our brains! 

Lastly, Remember to

Exercise and Eat Well To Keep Your Memory in Shape!

 

 

Posted in General Health Tips, Healthy Practice Tips | 3 Comments »

Do You Have Muscle Aches? Maybe it’s the Vitamin D?

August 1, 2006

3998566497.jpg One of the intriguing topics in our conference was the idea that majority of us are actually Vitamin D deficient.  Vitamin D is predominantly made in our skin via exposure to the sun.  But come to think of it…I wake up and work before the sun gets up…stay in my office till afternoon… then drive home straight to my house.  How much sun exposure do I get?

Dr Holick who is the author of the UV Advantage was our plenary lecturer and his lecture really made an impact that patients complaining of muscle aches and bone pain and osteoporosis may all be suffering from Vitamin D Deficiency.  In fact there is a link between the rising incidence of breast cancer, prostate cancer and colon cancer to Vitamin D Deficiency!!!! His study revealed facts that almost always we don’t think of Vitamin D at all. A dose of 400 IU in our multivitamin may not be enough…if you’re taking only one tablet daily.

The best way to check if your muscle aches are due to Vitamin D deficiency is to get a 25 (OH) Vitamin D level.  If its below 30 mg/dl then take a Vitamin D supplement at most 1000 IU per day.  Food sources can only give us as much as 100 IU/day from salmon, juices and dairy products. 

PLUS… try to expose your arms and legs at least 15 minutes per day most days of the week to avoid Vitamin D Deficiency… another reason to enjoy the sun…

So my advise is… before you put on your sunblock, enjoy the benefits of the sun for 15 minutes then apply your sun block lotion to avoid increasing your risk for skin cancer.

Muscle Aches?… Enjoy the SUN!

Posted in General Health Tips, Health Facts on Osteoporosis, Lifestyle Measures, Nutrition Health Tips | 112 Comments »

Sleepless Nights? Why and What To Do?

August 1, 2006

3046855028.jpg One thing for sure after I arrive Chicago is jet lag… I will be sleepy mid afternoon but will be wide awake around 2 AM! This is the only occasion I usually take a sleeping pill to give me a good night rest and be able to participate in our next morning sessions.  But taking the pill is only for 1 night…just to break the cycle.

Other common causes of sleepless nights include stress, anxiety, medications like decongestants, and medical conditions like pain due to arthritis and heartburn.

One very important cause of perpetuationg this cycle of sleepless nights is the so called Behavioral Insomnia.  This is a condition that makes you so conscious of the fact that you can’t sleep.  The more worried you are about your inability to sleep, the more the cycle of insomnia perpetuates.  Patients associate the bed with sleepless nights rather than rest!  They sleep better when they’re away from their usual environment like watching TV or listening to lectures in a conference…that’s where you see these patients sound asleep! 

As for sleeping pills- occasional use is okay.  Frequent use can be habit forming and can also lead to sleepless nights especially they become less effective overtime.

Here are some Practical Tips to Help you Sleep:

1. Avoid and Limit Caffeine due to its stimulant effect;

2. Limit your water intake prior to bedtime to decrease frequent sleep interruption due to urination

3. Limit your Naps to at most 30 minutes if you cant do without it.

4. Take a little snacks or a relaxing warm bath prior to bedtime and try to avoid taking spicy foods or fatty foods for dinner especially if you have heartburn .

4. Avoid “Trying to Sleep”– the more you try, the more frustrating it can be. Read a book on a warm light and go to bed only when you feel you’re drowsy.  Associate your bed with a good night sleep.

5. Stick to a schedule of sleeping and waking up.

So the next time you go to bed… make sure that the room is comfortable, dark and cozy…enough for the bedroom to be conducive to sleeping.  Sleep is not only as important as your Daily Waking Activities…it’s how you plan the night time activity.

Remember… Sleep is the only time your body can  Rejuvenate and Heal!

So Try My Tips ….

Enjoy Your Sleep and

Rejuvenate!

Posted in General Health Tips, Lifestyle Measures | 41 Comments »

The Many Benefits of Drinking Coffee…

August 1, 2006

3517174637.jpg On my way to attending the Annual Convention of the American College of Endocrinology in Chicago next week…am sure I’ll be offered drinks like…Coffee or Tea? while in the airport lounge or in the plane. 

Of course to help me combat my jet lag and to keep me awake while listening to the latest research in endocrinology… I’ll be sipping my coffee… But before grabbing another cup…  and another cup… how many cups of coffee or tea per day is okay?

It has been estimated that moderate doses ( 200-300 mg) of caffeine: either from drinking coffee or tea have not been shown to be harmful…this is equivalent to drinking 2-4 cups per day which is the average number of cups we usually take.  In fact part of a diabetic meal plan is the so called free food where coffee or tea are both listed under and I usually allow my patients to enjoy 1-2 cups per day.

Aside from boosting ones alertness level, other Medical Benefits of Coffee include :

1. Lower risk of developing Diabetes by 50% as shown in the study published in the Annals of Internal Medicine.

2. In the Rochester Project published in Neurology, 2004, caffeine intake was associated with lower incidence and delay in the onset of Parkinson’s Disease.

3. The National Institutes of Health Study showed lower incidence of liver problems among caffeine drinkers.

These are really good news for caffeine users but more studies are needed to confirm the above findings.

One very important tip to know that you already have consumed unhealthy amounts of caffeine is when you start having the following symptoms: restlessness, anxiety, insomnia, headaches or palpitations.

Because of its ability to affect ones sleep cycle… sleep problems are usually encountered for caffeine users.  One tip to prevent disturbance in sleep is to avoid taking caffeinated drinks at least 6 to 8 hours prior to your sleeping time because it takes time for the effect of caffeine to wane off.

So the next time you grab a cup …

Be Guilt Free and ….

Enjoy Your Coffee and Tea!!!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips | 59 Comments »

Is DIET SODA Safe?

August 1, 2006

678543241.jpgJust like the former US President, Bill Clinton….I enjoy my Diet Soda during meals… but How Much of a Diet Coke is Safe?

I decided to write about this topic after 2 patients of mine this morning asked me the same question. It is circulated apparently that aspartame predominantly used in diet sodas has been shown to cause cancer. 

The American Diabetes Association continues to recommend aspartame as a safe substitute for sugar among diabetic patients.  With the increasing prevalence of Obesity, Diet Sodas using aspartame have zero calories and therefore do not cause weight gain.  According to the US National Cancer Institute no scientific study so far has proved that sweeteners can cause cancer among humans.  UK regulators after analysis of 500 papers came up with the same conclusion.

The Acceptable Daily Intake of aspartame which is the amount that can be taken daily throughout life without appreciable health risk has been assessed to be around 40mg/kg body weight which is equivalent to more than 14 diet sodas per day if the soda only used aspartame at maximum permitted dose.  But majority of diet sodas use a combination of sweeteners therefore the actual level of aspartame on each can is much lower.

My usual recommendation when asked about how much is enough with Diet Sodas?… is to allow my patients to enjoy at most 1 diet soda per day… to consume half of one can with their lunch and another half with their dinner…and to enjoy plain cold water or hot coffee with snacks.

Rest assured that with the endorsement of the American Heart Association and the American Diabetes Association supported by extensive database analysis of the safety of aspartame by the National Institute of Health ( The largest US government funding agency for research) and the US FDA, can we say….

Lets Enjoy Our Diet Soda Without Guilt!

Posted in General Health Tips, Healthy Practice Tips, Medical News Bits, Nutrition Health Tips | 12 Comments »

Are You Getting Enough SLEEP?

August 1, 2006

Imagess SLEEP is one of human’s basic necessities… Not enough sleep results in making you less alert, less vigorous, with less energy level resulting in less productivity and functioning capacity.  Too much sleep however can also be harmful…

Here’s a recent interesting data published in Diabetes Care, March of 2006 on some important facts on sleep and ones risk to develop Diabetes. For those with risk factors for Diabetes as mentioned in my previous blog…please take note:

1. Sleeping between Six to Eight hours is the most healthy.

2. Sleeping between Five to Six hours DOUBLES ones risk to develop Diabetes

3. Sleeping more than Eight hours is worst- it TRIPLES ones risk to develop Diabetes

Too little sleep or Too much sleep therefore will do you no good.

Sleep Tight… and Remain Healthy!

Posted in General Health Tips | Leave a Comment »

TheMedical Benefits Of Massage

August 1, 2006

3948909740.jpg I usually start my day early… wake up at 5:15 in the morning but see to it that I finish my last patient at 3 PM. This is my way of preventing job burn-out.  I then take my usual afternoon nap then go for a walk and swim. Every Wednesday and Saturday are half day off and are times for my weekly massage.  I look forward to it as my time to relieve myself of the stress accumulated during that week…

But more than that are the Medical Benefits of Massage:

1. It has been shown to provide relief of Anxiety.  Studies proved this especially among patients with withdrawal symptoms after quitting alcohol.

2.It can relieve one of muscle soreness… especially after a hard day’s work, after exercise and sports related activities by improving blood flow to the muscles involved. 

3. It can relieve ones pain among those suffering from fibromyalgia, and migraines.

4.Studies proved massage to boosts ones immune system by increasing the number of natural killer cells involved in fighting infections and cancer cells.

5.Massage being a Touch Therapy has been shown to improve self esteem.

All these benefits beyond that which we know why we go to massage… A form of Relaxation and Stress Relief!!! So…After a Hard Day’s Work…Go Ahead…

Enjoy the Pleasures of

Massage…

You Deserve It!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures | 1 Comment »

Are You Under STRESS?

August 1, 2006

2028023021.jpg If you are undergoing “Stress” lately…here are some tips I got from the Mayo Clinic Division of Medicine that summarizes signs and symptoms to determine if you need to take time out from work and relax a little bit…

Effects of stress
On your body On your thoughts and feelings On your behavior
Chest pain Restlessness Decreased anger control, marked by sudden outbursts with little provocation
High blood pressure Irritability Increased smoking
Muscle aches, such as back and neck pain Sadness Crying spells
Grinding teeth Mood swings Job dissatisfaction
Indigestion Lack of concentration Burnout
Stomach cramping or bloating Forgetfulness
Fatigue Tendency to blame others for how you feel
Weight gain or loss Tendency to see only the negative aspects of people and situations
Skin problems, such as hives

If you have the symptoms…then

Take Charge and Recharge!

Posted in General Health Tips, Medical News Bits | 3 Comments »

The Benefits of Playing Badminton…

August 1, 2006

imagesd.jpgPlaying badminton or basketball or any other ball games that require physical activity is not only fun but beneficial to one’s health!  Here’s Why….

Exercise can have beneficial effects on the wellness of one’s body:

1. It can increase ones HDL or good cholesterol by 13%, therefore reduces your risk for heart disease.

2. It can decrease Blood Pressure by as much as 11/8 mm Hg, therefore reduces the burden to your heart.

3. It can decrease the production of sugar by the liver and therefore overall can decrease fasting blood sugar.  In fact in one study…the Diabetes Prevention Program… exercise was able to decrease the incidence of developing Diabetes by 58% even better than medication.

4. It can cause weight loss… a 7% weight loss was proven to be enough to reverse or stop the progression of certain diseases related to obesity like diabetes and hypertension.

5.It can improve cardiorespiratory fitness, improve sense of well-being, improve mood and self esteem and therefore….overall

Exercise can enhance

Quality of Life….

so MOVE!!!!

Posted in Exercise and Activity Tips, General Health Tips, Lifestyle Measures, Weight Loss Tips | 43 Comments »

Knowing The Numbers Mean Wellness

August 1, 2006

1997049824.jpg When you have an executive check up… you have many numbers to analyze…but what do they mean?

Here are some tips for you to know … knowledge of these numbers mean you know when to act!

1. Fasting Blood Sugar: normal blood glucose is now 99 mg/dl and below.  Anytime it reaches 100- you are categorized as prediabetic and therefore requires further workup.  Review your previous readings and check if the numbers have been hovering between 100 to 125.  Anytime, it exceeds 126 mg/dl on 2 occasions, a diagnosis of diabetes is given.

2. Blood Pressure: 120/80mmHg is no longer normal! it is already a prehypertension stage!  Lifestyle changes like dietary modification with limitation of salt and increase physical activity with weight loss are a priority.

3. Body Mass Index: You divide your weight in kilos by your height in meters squared.  The cutoff has been shown to differ according to ethnicity. For Asians, a BMI of 23 is already considered OVERWEIGHT and therefore is associated with increased co-morbidities.

4. LDL or Bad Cholesterol: Depends on your risk factors for heart disease (Diabetes, High blood pressure): aim for a level of less than 130 mg/dl in general. However if you are a diabetic, the lower the LDL, the better… We aim for a level of <100

All these numbers should be kept at goal…to remain healthy and fit!

Keep a Close Watch on

These Numbers…Keeping

Them Right Means Wellness.

Posted in General Health Tips, Healthy Practice Tips | Leave a Comment »

Osteoporosis: The Silent Killer

August 1, 2006

637275227.jpg Osteoporosis is a silent killer.  Due to thinning of the bones, one’s bones become porous enough that even mild bending to do vacuuming chores or coughing can cause a fracture.  Studies have shown that once you get an osteoporotic fracture especially of the hip, your life span is decreased since you end suffering from complications arising from being bed-ridden.

Everyone can be at risk for osteoporosis.  A family history of fracture is significant.  Other risk factors which are preventable include smoking, sedentary lifestyle, intake of medications like thyroid hormones, steroids or diuretics… all can increase one’s likelihood to suffer from this disease.

Low intake of calcium during childhood also predicts one’s chances of developing this disease.  Very prevalent among women ( due to loss of estrogen with menopause), it is advised that intake of 1000 to 1500 mg of elemental calcium is recommended during the premenopausal state.

It is advised that enough calcium in the diet can help. Some Rich sources of calcium includes: milk, yogourt, cheese, brocolli, sardines, oats and soy products as tofu.

Important health tips to prevent osteoporosis:

1.weight bearing exercise like jogging or walking but not swimming

2.proper intake of calcium in the diet

3.avoidance of smoking since it affects absorption of calcium and reduce estrogen effect on the bone

4.limit caffeine : 2-3 cups of coffee is okay as long as you have enough calcium in the diet

5.limit or avoid alcohol. Consuming 2 alcoholic drinks a day can decrease bone formation

If you’re past 45 or menopausal, have yourself screened… if your past 70, age related bone loss is prevalent…

Be Warned…Take Care of Your Bones!

Posted in General Health Tips, Health Facts on Osteoporosis, Lifestyle Measures | 4 Comments »

Increase Your Good Cholesterol For A Healthy Heart

August 1, 2006

36074848671.jpg HDL cholesterol can be found in your Lipid Profile.  It is part of your executive Panel workup but the result of which is often overlooked..

A Low HDL is defined as a level below 40 mg/dl.  It is now shown to be an independent predictor of Cardiovascular Disease.  In fact a low HDL is also part of the cluster of diseases in the so called Metabolic Syndrome ( high sugar, high blood pressure, obesity )which is a condition that increases one’s risk to develop Type 2 Diabetes and Cardiovasular Diseases like Heart Attack and Stroke.

Lifestyle Intervention can increase your good cholesterol. Here are some tips:

1. Regular brisk aerobic exercise for 150 min per week.  In order for exercise to be effective in increasing your HDL, it has to be coupled with weight loss.

2. Quit smoking.  An increase in HDL will be evident 30-60 days after quitting.

3. Mild consumption of alcohol has been shown to increase HDL by 4 mg/dl.

4. A Diet that’s low in saturated fat but high in Poly and Monounsaturated Fat. This can be achieved if foods are cooked using Olive or Canola oil.  For snacks, you may like to eat Nuts like almonds, peanuts, walnuts and for your meat serving, you may try coldwater fish like salmon or mackerel and shellfish.

Checking you Cholesterol level does not mean only the Bad Cholesterol or LDL. A high Total Cholestrol likewise does not mean it is all Bad Cholestrol.  Therefore insist on checking your lipid profile because a high Total Cholesterol may be due to a high Good Cholesterol and therefore is protective rather than harmful and does not require medication. 

Remember the tips are basic lifestyle changes that will not only improve your good cholesterol level but more importantly ones general well being.

Healthy Lifestyle Means Long Life.

Posted in General Health Tips, Healthy Practice Tips, Nutrition Health Tips, Tips To Protect Your Heart | 7 Comments »

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