Archive for the 'Lifestyle Measures' Category

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Foods That Can Make Us Feel FULL….

May 12, 2008

Go to fullsize imageDifferent kinds of food give us different levels of satiety and the feeling of fullness.  You may not have realized it but in one meal, you get easily hungry in less than 2 hours and are wondering why this is so.

It is important for us to remember that the main role of food is solely to satisfy our craving, our hunger and definitely to provide us the needed calories for energy.  But the kind of food we eat will determine if we feel the feeling of satisfaction or not.  This satiety factor therefore will be a factor in making us eat more and therefore provide us with unecessary calories that make us gain weight!

What determines the feeling of fullness include the quantity of food we eat, the actual contents of the food and the texture including the smell.  Signals to the brain from the stomach make us feel satisfied or make us eat more.   

What foods can give us the highest satiety level? 

If your food contains a high level of protein, enough amounts of fiber and water, this food will give you the highest satisfaction rating.  In contrast foods high in fat will make you less satisfied and makes you want to eat more…this be the reason why a high fat diet makes you gain weight!  Intake of protein like a meal that includes fish meat or egg  gives a higher satiety level than carbohydrates.  But carbohydrate rich foods like pasta, rice or bread also provides a high satiety level. 

So to provide one with the highest satiety level of food for a meal… a whole grain bread with leans cuts of meat can provide a better satiety level and longer period of preventing hunger than if one eats a croissant!

The satiety factor of a food like glycemic index is just one of the many factors that affect the way we eat, the way we manage our lifestyle and the way we prevent weight gain. Complex factors come into play including social norms, culture and even mood in deciding whether we feel satisifed and enough food is enough for the meal!

The bottom line is: the higher the satiety factor the lesser we eat!  Likewise…my advise to all: once you feel full…then stop eating especially if you are indulging in a high carbohydrate meal!!!! Sometimes, its the great taste of food even if we are already full that makes us want to eat more. 

Dont be Fooled by Food…Be “Fulled” The Right Way!

Posted in General Health Tips, Lifestyle Measures, Nutrition Health Tips, Personal Thoughts, Weight Loss Tips | 1 Comment »

Level of Activity In the Young Predicts What You Become…

April 26, 2008

Go to fullsize imageChronic diseases will abound in the next century.  The ones who will be most affected are the children of today.  And this prediction wil come true based on this new study published in Dynamic Medicine. which looked at the level of activity of the young and the risk of developing Metabolic Sydrome in adulthood: Diabetes, Hypertension and High cholesterol.

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Purpose: Metabolic syndrome (MS) is a clustering of cardiovascular disease risk factors that identifies individuals with the highest risk for heart disease. Two factors that may influence the MS are physical activity and aerobic fitness. This study determined if adolescent with the MS had low levels of aerobic fitness and physical activity as children.

Methods

This longitudinal, exploratory study had 389 participants: 51% girls, 84% Caucasian, 12% African American, 1% Hispanic, and 3% other races, from the State of North Carolina. Habitual physical activity (PA survey), aerobic fitness (VO2max), body mass index (BMI), blood pressure, and lipids obtained at 7-10 y of age were compared to their results obtained 7 y later at ages 14 -17 y.

Results

Eighteen adolescents (4.6%) developed 3 or more characteristics of the MS. Logistic regression, adjusting for BMI percentile, blood pressure, and cholesterol levels, found that adolescents with the MS were 6.08 (95%CI = 1.18-60.08) times more likely to have low aerobic fitness as children and 5.16 (95%CI = 1.06-49.66) times more likely to have low PA levels.

Conclusions

Low levels of childhood physical activity and aerobic fitness are associated with the presence of the metabolic syndrome in adolescents. Thus, efforts need to begin early in childhood to increase exercise.

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The study tells us that the level of activity is as important as keeping fit!  One does not need to be overweight to be at risk. One may not be obese but if the level of activity is low then he is still not fit and therefore at risk of future diseases. This study tells us to allow our kids to be more active rather than live a sedentary lifestyle of gameboys, PSPs and computers.

This study clearly shows the relationship of what we train our kids to do and become to what happens to them in the future.  Lets train them early to be fit and healthy so as they can carry their lives in a healthier way! 

For me… Teaching our Kids How to keep FIT is the best future we can give them!

Posted in Lifestyle Measures, Medical News Bits, Personal Thoughts, The Diabetes Facts | Leave a Comment »

Check The Music Your Kids Listen…and Be Warned!

April 7, 2008

Parents are sometime caught unaware that our kids Ipod is loaded with music that may not be healthy to their social and emotional well being.  We know classical music soothes our body and improves health and mood but other kinds of music like rap or rock have been shown to have disturbing impact.

An article recently published in Addiction Research and Theory, April 2008 issue showed how the rise in drug wars could be contributed by the kinds of music these kids are exposed to.

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This article explores the role of changing images of drug use in rap music from the 1970s to the 1990s. A sample of 341 rap music lyrics were coded for drug mentions, behaviours and contexts; drug attitudes and consequences; and music genres.
  • The results show that from 1979-1997, songs with references to drugs increased over 6-fold;
  • those exhibiting positive attitudes and consequences rose substantially
  • references to particular drug types changed significantly.
  • increased references to using drugs to signify glamour, wealth and sociability.

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There you go guys… be careful with what music our kids listen to.  If rap music before warns about the dangers of drug use, apparently recent rap music tend to glorify drug use… and this message may not be the kinds of inspiration our kids need.  The increase in drug reference was pretty alarming increasing form a mere 10% in the early 70’s to >60% in early 90’s!!!!

Check the music videos your kids watch and the contents of their iPods… It is better to intervene early than be sorry for the effects of these music on our kids in their social skills and adult behavior!

To Intervene Or Not To Intervene….

 

 

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

Lower Your Risk To Develop Diabetes By Eating Veggies….

March 24, 2008

www.calpoly.edu/~lcimarel/vegetables.jpgWe all know veggies are good.  But this recent finding that veggies can prevent diabetes is a welcome news to us trying to curb the epidemic of this disease due to unhealthly lifestyle and poor dietary habits.

I have trained my kids to eat veggies.  I found it amusing that one day my son said to me:  “Dad my classmates are teasing me that I am a Vegetarian!”  Suggesting that of all his classmates, he was the only one who had veggies on his lunch box.  Lucky me… my kids love veggies….and for a good reason!

This good news about veggies and diabetes was published in the March 2008 issue of the Journal of Nutrition:

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A population-based prospective study of 64,191 women with no history of T2D or other chronic diseases at study recruitment and with valid dietary information.

The relative risk for T2D for the upper quintile relative to the lower quintile of vegetable intake was 0.72 (95%CI: 0.61–0.85; P < 0.01) in multivariate analysis. Individual vegetable groups were all inversely and significantly associated with the risk of T2D.

Fruit intake was not associated with the incidence of diabetes in this population.

Our data suggest that vegetable consumption may protect against the development of T2D.

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This data is great suggesting that those who consumed the highest amount of vegiies in 4-5 years reduced the likelihood of developing diabetes by 28%.  That is… taking 428 grams of veggies per day reduced ones chances to develop this chronic disabling disease compared to if you only take 121 grams of veggies per day!

The advantages of veggies is that it contains high fiber as well as other substances like phytates and isoflavones that may help in reducing the risk for developing diabetes.

Although fruits did not show benefit…it likewise did not show harm.  Just the same fruits have been shown to reduce the risk of developing other diseases like cancer or heart disease.  Such that… its intake remains to be a cornerstone in promoting health!

Train Yourself and Your Kids To Eat Veggies for Health!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Nutrition Health Tips, Personal Thoughts, The Diabetes Facts, What's New in Diabetes | 1 Comment »

Wanna Lift Weights? Why Not?

March 15, 2008

When people talk about exercise… it is almost always synonymous to aerobic exercises like jogging, walking and dancing. Never does weight training come into the picture. Combining both should be better!

But why lift weights? Is it advantageous than just sweating it out by running?

A recent article from the Harvard HealthBeat beautifully illustrates the reasons  why:

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Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline.

Having smaller, weaker muscles doesn’t just change the way people look or move. Muscle loss affects the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart.

Strong muscles are better at sopping up sugar in the blood and helping the body stay sensitive to insulin (which helps cells remove sugar from the blood). In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or control type 2 diabetes and is good for the heart. Strong muscles also enhance weight control.

On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this.

Perhaps it’s not so surprising that, by age 65, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training.

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As we prevent complications from illnesses to happen…we also should have this obligation to live longer but healthier! And one sure thing to accomplish this goal is to exercise regularly and exercise the right way!

Incorporating weight training to your regimen not only strengthens muscles but likewise prevents obesity since the more muscle you have, the less fat you get and the more metabolically active the muscle mass is compared to fat! As a result you likewise help prevent the onset of chronic illnesses like diabetes and hypertension!

I do incorporate weights into my exercise regimen. I don’t go to the gym but after my sit-ups in the morning, I then do my routine abdominal twisting disc then do the weights using the arm band that you can buy in sports shops, or my barbell weights. You can likewise do the tiptoe setup by putting you two hands on the wall then tiptoe to raise yourself as high as you can then hold it for few seconds then repeat it 8 to 10 x daily!

Simple Rules and Simple Measures For a Healthier You!

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Weight Loss Tips | 3 Comments »

The Pedometer: “Small But Terrific” Gadget for Losing Weight

March 12, 2008

Go to fullsize imageObesity continues to be a problem worldwide.  Measures to make people lose weight have made a lot of entrepreneurs out of doctors from selling miracle drugs to lose weight to marketing centers promising dramatic weight loss.  The bottom line however continues to be the need to incorporate lifestyle change to every measure that we implement in increasing chances to a successful weight loss.

The pedometer is one such gadget that is small and handy but a powerful tool to help patients lose weight.  A new meta-analysis published recently in the Annals of Family Medicine showed the effectiveness of this gadget in curbong obesity.

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RESULTS Nine studies met the study inclusion criteria. Cohort sample size ranged from 15 to 106, for a total of 307 participants, 73% of whom were women and 27% of whom were men. The duration of the intervention ranged from 4 weeks to 1 year, with a median duration of 16 weeks. The pooled estimate of mean weight change from baseline using a fixed-effects model and combining data from all 9 cohorts was –1.27 kg (95% confidence interval, –1.85 to –0.70 kg). Longer intervention duration was associated with greater weight change. On average, participants lost 0.05 kg per week during the interventions.

CONCLUSION Pedometer-based walking programs result in a modest amount of weight loss. Longer programs lead to more weight loss than shorter programs.

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What This Study Found as stated by the Editors of the AFM “In Brief”:

 Walking programs that use a pedometer as a motivational tool result in a moderate amount of weight loss in overweight or obese sedentary adults. The average participant in a pedometer-based walking program without dietary change can expect to lose about 1 pound every 10 weeks, or about 5 pounds per year. Longer programs are associated with greater weight loss.

Implications

  • The amount of weight loss from pedometer-based walking programs is small but significant from a clinical perspective.
  • Walking programs that use pedometers can have health benefits that are associated with both a modest weight loss and increased physical activity.

Small Steps Can Lead to Big Changes in Health!!!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts, The Truths on Obesity, Weight Loss Tips | 8 Comments »

Want Your Kids To Lose Weight?

March 5, 2008

Go to fullsize imageA new study published in the Archives of Pediatric and Adolescent Medicine showed that cutting TV and Computer time can increase a child’s chances of controlling and losing weight. 

In a prepared statement from the authors…they theorized that:

  • “Television viewing is related to consumption of fast food and foods and beverages that are advertised on television,”
  • “Viewing cartoons with embedded food commercials can increase choice of the advertised item in preschoolers, and television commercials may prompt eating.”

The bottom line is: by restricitng TV time then the children can do other physical activites aside from benefiting from less exposure to food ads and therefore less chances for them to eat unhealthy junk.

My kids love cartoons and of course computer games.  But they’re off limits during school days.  Only when they finish their study period earlier that I allow them to play their PSP but restiricted to 30 minutes only.  The kid’s room has no cable so they cant watch cartoon network or other cable channels where junk food ads are in abundance.  They can however watch cartoon movies where I know nothing out of the box commercials promoting something I dont agree with will pop out in surprise!

I am a true follower of the above regulation in our house with regard to restricting TV and computer times and glad to say am pretty successful with my kids school and study habits PLUS improving their …

Health Through Better Nutrition and Discipline!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Weight Loss Tips | 1 Comment »

Low Carb Diet and Diabetes: A Better Partner?

February 29, 2008

Go to fullsize imageDieatry intervention remains the cornerstone of therapy for Diabetes.  It requires education and self discipline for it to work!  It may be frustrating for doctors but if only we find time to explain the benefits and allow this intervention to work…it is really worth the effort.  My center now not only caters to diabetes education but has already 2 dieticians on board to see the dietary needs of my patients with diabetes, high blood pressure and high cholesterol.

I have been a proponent of the 40% carb and 40% fat diet for my diabetic patients. The fat however should be mainly monounstaurated which will give us the source of the good fat with less than 7% to 10% of the Saturated fat or the Bad fat!  I always emphasize the low fat sources or the vegetable sources of protein! 

This February 2008 comes a new study from the Harvard Medical Group of the longstanding Nurses Health Study that came up with the finding that indeed a Low Carb Diet may be the way to go for Diabetic patients.

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Design:  prospectively examined the association between low-carbohydrate-diet score (based on percentage of energy as carbohydrate, fat, and protein) and risk of diabetes among 85 059 women in the Nurses’ Health Study.

Results: During 20 y of follow-up, we documented 4670 cases of type 2 diabetes. 

  •  A higher dietary glycemic load was strongly associated with an increased risk of diabetes in a comparison of extreme deciles (RR: 2.47; 95% CI: 1.75, 3.47; P for trend < 0.0001)).
  • A higher carbohydrate consumption was also associated with an increased risk of diabetes in a comparison of extreme deciles (RR: 1.26; 95% CI: 1.07, 1.49; P for trend = 0.003).

Conclusion: These data suggest that diets lower in carbohydrate and higher in fat and protein do not increase the risk of type 2 diabetes in women. In fact, diets rich in vegetable sources of fat and protein may modestly reduce the risk of diabetes.

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The term glycemic load refers to the capacity of a food to increase ones blood sugar upon ingestion.  As a result, I always emphasize to my patients to avoid some of the fruits with the highest glycemic index like pineapple, mangos, watermelon and banana and instead enjoy apple and pear.  The study proves that indeed the higher the glycemic load, the higher the risk to develop diabetes or for those with diabetes…the more difficult blood sugar control will be!

One more reason to go low Carb!  This recommendation looks similar to the Atkins Diet but with a better and healthier protein source with less saturated fat!

Finding a partner in life requires committment… similar to finding a partner in our quest for controlling blood sugar through proper lifestyle and the right diet AND should be made…. a way of life!

Indeed Low Carb Is The BETTER Partner for Health!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, The Diabetes Facts, What's New in Diabetes | 7 Comments »

Can Noise Increase Blood Pressure?

February 21, 2008

Go to fullsize imageA sudden noise or commotion can make your heart rate go up and can be felt as sudden chest beating or palpitation.  We all know that one reason for an increased BP is an increase in heart rate.

A new study published in the European Journal of Hypertension Februaury 12, 2008 looked at this relationship and examined the population living near the airport. The BP and heart rates were checked and evaluated during the noise caused by the airplanes and the results were interesting.

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Non-invasive ambulatory BP measurements at 15 min intervals were performed. Noise was measured during the night sleeping period and recorded digitally for the identification of the source of a noise event.

  • An increase in BP 6.2 mmHg for systolic and 7.4 mmHg for diastolic was observed over 15 min intervals in which an aircraft event occurred.
  • A non-significant increase in HR was also observed (by 5.4 b.p.m.).
  • When the actual maximum noise level of an event was assessed there were no systematic differences in the effects according to the noise source.

Conclusion: Effects of noise exposure on elevated subsequent BP measurements were clearly shown. The effect size of the noise level appears to be independent of the noise source.

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This study has clinical implications on the future risk of heart disease and stroke with elevated BP. It would be nice to know the future risk of these population compared to the general population in terms of heart disease in relation to their exposure to noice.

Environment plays an important role in how stress manifests in our body. Noise generated from any source will definitely have the same effect as the study population and in itself increases a patient’s risk for heart disease due to rises in BP.  What is important is that the study also found that any level of noise including traffic sounds and other bedtime noise like snoring can cause a BP to spike!

For me… relaxing in between stresses in life can make a difference.  Any noise generated while at work can be stressful in itself and taking time to relax and listen to music or the waves of the sea and enjoy can spell a huge Difference!

Take a Break From Noise…Why Not Enjoy a Spa?

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts, Tips on Hypertension, Tips To Protect Your Heart | 3 Comments »

Can I Eat Dark Chocolate Everyday?

February 20, 2008

Go to fullsize imageIt’s in the headlines and magazines…that dark chocolate is healthy and in fact protective to the heart.  But does this mean, any dark chocolate can have that effect? And if so, can we then eat dark chocolate everyday?

The Harvard Heart Letter commented on this specific topic recently to dispell myths that all dark chocolates are the same.

The main ingredient that has a positive effect on the heart is the flavanol compound.  This is present in abundance in certain foods not only cacao but also fruits like apples, vegetables like beans and also present in onions.  These flavanoids in cacao give the chocolate a bitter taste and unfortunately this is almost always removed during the processing of chocolate to give it a yummy taste!  Chocolates that also contain alkali during the processing removes most of the flavanoids. 

Unfortunately one can’t tell the content of the flavanoids based on the color of the chocolate.  So here are some tips to get the best dark chocolate from Dr Thomas Lee, the Editor of the Harvard Heart Letter:

  • Look for the least-processed chocolate you can find.
  • Skip those that have been treated with alkali.
  • Keep in mind that you don’t need much.
  • Studies showing the benefits of cocoa have used an ounce — sometimes less — of flavanol-rich chocolate. The tough part of this dietary “therapy” is stopping with a small piece. But stop you should. An ounce of dark chocolate delivers about 150 calories. Eat that much every day without cutting back elsewhere and the girth you gain would far outweigh any benefit from chocolate.

In short… you may eat chocolate everyday but make sure it’s only a bite size.  If you cant handle the satisfaction of that… then hold it for more on special occasions.  Remember… dont fool yourself into believing that you are eating dark chocolate to help your heart… there are other ways to do that. It is the calories that count and chocolates give you more than what you need in a day if you over indulge in it!

Gaining weight is not worth the benefit that you’ll get from eating chocolates if you can get the same amount of flavanoid from eating apples!  They may not taste the same but the health benefits maybe more with fruits!

Enjoy Chocolates Wisely!

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

Exercise As An Investment In Life…. Offers Great Returns!

February 12, 2008

Go to fullsize imageExercise can reduce risk of death!!!

Exercise can make you live longer and make you enjoy your life better. We know this for centuries but lifestyle continues to be one big struggle for doctors to ask their patients to comply. 

That’s the conclusion reached in a study recently published in Circulation Feb 2008.

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Methods and Results— We assessed the association between exercise capacity and mortality in  male veterans with and without cardiovascular disease who successfully completed a treadmill exercise test at the Veterans Affairs Medical Centers in Washington, DC, and Palo Alto, Calif. Fitness categories were based on peak metabolic equivalents (METs) achieved. Subjects were followed up for all-cause mortality for 7.5±5.3 years.

Among clinical and exercise test variables, exercise capacity was the strongest predictor of risk for mortality. The adjusted risk was reduced by 13% for every 1-MET increase in exercise capacity

  • Compared with those who achieved <5 METs, the mortality risk was 50% lower for those with an exercise capacity of 7.1 to 10 METs
  • 70% lower for those achieving >10 METs 
  •  The findings were similar for those with and without cardiovascular disease.

Conclusions— Exercise capacity is a strong predictor of all-cause mortality !

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So the study suggests…the more we exercise and the more calories we burn resulting in a better shape and better exercise capacity, the longer we live!  A 70% reduction in the risk of death is GREAT news for exercise lovers! There you go guys…. it’s about time that we sit down and think…how much do we love ourselves.  Are we doing things to satisfy our ambitions in life with great disregard to our well being?

We may be great thinkers, scholars or successful businessmen… we may be great in everything we do BUT our body also deserves to be treated right.  Success in life comes in different forms and all come from doing what you think is best!

If you therefore want to to enjoy that success and live longer…enjoy the fruits of your labor longer…enjoy life and have more fun times with your kids and family… then take the extra steps to health.  Just like what you do in taking the extra effort to be successful in your careers and goals in life.  So take time to Exercise…It is indeed an investment worthy of its great returns…..

Take The Extra Time To EXERCISE!!!

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts | Leave a Comment »

Exercise for Life….

February 4, 2008

Go to fullsize imageHarvard News Letter: The HelathBeat just came out with an article solely devoted to the benefits of exercise.  This post is just a reminder to all that exercise is good for the health not only to prevent disease but to live long and enjoy a better life:

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Exercise at a glance

This is what exercise can do:

  • reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.
  • lower your risk of developing hypertension and diabetes.
  • reduce your risk for colon cancer and some other forms of cancer.
  • improve your mood and mental functioning.
  • keep your bones strong and joints healthy.
  • help you maintain a healthy weight.
  • help you maintain your independence well into your later years.

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It’s a matter of taking time to do it and the willingness to do it! 

Because in Health … There is NO Shortcut!

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Personal Thoughts | 3 Comments »

Health Tips To A Successful Retirement

January 24, 2008

I recently read a nice article on tips to a successful retirement in the Wall Street Journal which made a lot of sense to me.  We know of retirement as one event in our lives where for once…we can now have all the time for ourselves…BUT are we prepared enough both emotionally, physically and health wise before we plunge into it?

The bottom line in retiring is to plan this stage in life ahead of time.  It is suggessted that start planning about retirement at least 5 years before you quit the work force.

The research is clear: “People who dont have a purpose in life, dont live long.” So if you retire and then do nothing except golfing, going to the beach…these will not last long before BOREDOM sets in because of not being productive….then Depression!  So plan on doing voluntering work and anything that is intellectually stimulating can make you stay sharp!

Staying Healthy is the most important factor to a successful retirement.  Statistics have shown that in US alone: half of the 60 year old will live up to age 85.  It is for this reason that saving money prior to retirement is also key to enjoy the benefits of all the hard work.  BUT always Remember… being healthy is also KEY! Why? because….a healthy lifestyle and good health can keep your medical costs down.

So if you plan to retire early and enjoy the benefits of retirement … then make sure you keep wellness ahead of everything else in life.   If you are saving enough to spend…make sure you spend them on luxuries you want to enjoy and not the frequent visits to doctors and pharmacies for your medications due to neglect of health!  Again It is thru Health where you enjoy your wealth!

 In summary, quoting Hartford’s Ms Mohyde in the article:

“Wellness in retirement maybe one fo the Best Financial Strategies”

Posted in General Health Tips, Lifestyle Measures, Personal Thoughts | 2 Comments »

Can I Exercise Even If I Have Arthritis?

January 21, 2008

A common question indeed! Diabetics are prone to arthropathies.  Or shall we say…joint pains due to arthritis affect almost every pateint after the age of 50.  The tendency of patient with arthritis is to assume a position that they deem less painful and avoid the joint from being moved.  Unfortunately this reflex of patients gets them into more trouble.

Exercise is part of arthritis treatment regimen…it is encouraged and not avoided. Exercise has been shown to help improve joint mobility, increase ones muscle strength as well as sense of well being by improving overall physical conditioning, and helping one lose weight.  Likewise, exercise has been shown to help keep bone and cartilage tissue strong and healthy resulting in improved mobility of the joints involved.

Some exercises that we recommend for patient with arthritis include: Flexibility or stretching exercises to improve the range of motion of the joints involved.  Strenghtening exercises to keep the muscles strong to protect the joints from further injury. For my patients with knee pain,  I usually also recommend stationary bike exercise to provide less strain to the knees while allowing mobility to the feet and arms.  Swimming is best also because the bouyancy helps put less pressure on the kness and joints.

My recommendation to those who suffer from arthritis is: Keep your joints moving. Exercise daily if you can and help make your lives better by making yourself feel better through exercise not only to help you move but likewise move free of pain.  

Here are some tips from the University of Washington regarding exercise and arthritis:

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These exercises can help keep your joints moving. Follow these tips to get the most benefit.

  1. Do these once or twice per day.
  2. Do each exercise 3 to 10 times.
  3. Move slowly. Do not bounce.
  4. Breathe while you exercise. Count out loud.
  5. Begin exercises slowly, doing each exercise a few times only and gradually build up to more.
  6. Try to achieve full range of motion by moving until you feel a slight stretch, but don’t force a movement.
  7. Don’t try to help others do their exercises by moving their arms or legs.
  8. STOP exercising if you have severe pain.

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Make exercise part of your daily routine.  Remeber to start slow and go slow. 

Again this is where Discipline Counts to make life better and easier!

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures | 7 Comments »

Anxiety and The Risk For Heart Attack!

January 11, 2008

Are you always Anxious? Jittery? Worried on something? Have you been suffering from anxiety that you just cant help it be worried that something may happen?

Anxiety is defined as a feeling of fearfullness and uncertainty. Transient anxiety due to family problems or death can be normal BUT once anxiety continues overtime and is affecting your daily activities and is getting worse then intervention should be made.

I have long suspected Stress secondary to anxiety can definitely be harmful.  Stress hormones that our body produces can be harmful and in fact Stress is now considered a risk factor for developing diabetes.  Now a new study published in the Journal of Cardiology, January issue considers anxiety as a risk factor for one to develop heart attack.

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Anxiety characteristics independently and prospectively predicted MI incidence after controlling for age, education, marital status, fasting glucose, body mass index, high-density lipoprotein cholesterol, and systolic blood pressure in proportional hazards models.

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The above study is the first to show this relationship….and am sure more studies will come that will show Stress from whatever cause can lead to what we know now the Diseases of the New Century….

Remember…LIFE is Too Short….

  • Each day is a new day and once it passes…it’s one less day for you!
  • Live each day to the fullest…
  • Do things the best way you can and
  • Enjoy what you do best and Improve on Things you want to learn
  • Thank God for what you have.. and Stop being Bitter!
  • Learn how to appreciate things… understand why some things just dont work the way you desire. 

In short….

To Be Stress Free….ENJOY Being Alive!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts | 3 Comments »

Foods To Eat To Help Reduce Wrinkles….

January 7, 2008

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Using data from the first National Health and Nutrition Examination Survey, we examined associations between nutrient intakes and skin aging in 4025 women (40–74 y).  Clinical examinations of the skin were conducted by dermatologists. Skin-aging appearance was defined as having a wrinkled appearance, senile dryness, and skin atrophy.

Conclusions: Higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates are associated with better skin-aging appearance.

Promoting healthy dietary behaviors may have additional benefit for skin appearance in addition to other health outcomes in the population.

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Vitamin C as anti-aging has some meat to it.  It is known that vitamin C as an antioxidant play a role in the synthesis of collagen, which is a protein that helps keep skin elastic.  It can therefore be presumed that higher intakes of Vitamin C can bring luster to ones skin.

Great sources of Vitamin C that we can buy anywhere include brussel sprouts, red cabbage, snow peas and broccoli as well as canned and fresh tomatoes and of course our fruits especially the freshly squeezed orange juice.

What is interesting about the study is that those that had a high fat or a high carbohydrate meal developed more wrinkles and senile atrophy of the skin suggesting the long notion that fat is really bad even for the skin!

I do recommend foods rich in vitamin C but not to take any Vitamin C supplements in the form of a tablet especially on top of food.  Not only will these excess supplements adidify the urine but likewise increases the likelihood of stone formation.

Lastly…. 

The Best Way to Prevent Wrinkles?… Sunscreen!

Posted in Lifestyle Measures, Medical News Bits, Nutrition Health Tips, Personal Thoughts | 9 Comments »

Simple Steps To Control Your Blood Pressure

January 3, 2008

Go to fullsize imageAfter the holidays comes the Blues…. high sugar, high cholesterol and high blood pressure. These form the deadly triad which if coupled with obesity forms the Deadly Quartet called the Metabolic Syndrome.  Its deadly because of the complications associated with the combination of diseases resulting in stroke and heart attack.  But we can do something about them if we are dsicplined enough to do it for the new year.

Recently the Harvard Medical School Publication: The Harvard Healthbeat came up with easy suggestions that we can do to help control our Blood Pressure.  Medications come in handy but they can have side effects.

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1. Check it. You can’t do much about your blood pressure unless you know what it is. Your doctor should check it at every visit. Measuring it at home is even better. Relatively inexpensive home monitors are available in most pharmacies.

2. Get moving. Regular exercise, even something as simple as brisk walking, improves blood vessel flexibility and heart function. It can lower blood pressure by 10 points, prevent the onset of high blood pressure, or let you reduce your dosage of blood pressure medications.

3. Eat right. A landmark study called Dietary Approaches to Stop Hypertension (DASH) showed that you can eat your way to better blood pressure. The DASH diet emphasizes fruits, vegetables, low-fat dairy products, whole grains, poultry, fish, and nuts, and downplays red meat, sweets, sugar-containing beverages, and saturated fat and cholesterol.

4. Control your weight. If you are carrying too many pounds for your frame, losing weight can lower your blood pressure. You don’t need to become rail-thin — losing 10% of your current weight, or even 10 pounds, can make a big difference.

5. Don’t smoke. Nicotine constricts small blood vessels. Smoking a cigarette can cause a 20-point spike in systolic blood pressure. Quitting is tough, but there are now more aids to help.

6. Drink alcohol in moderation. A drink a day for women and one or two a day for men is good for the heart and blood vessels. Going beyond that can contribute to higher blood pressure.

7. Shake up your salts. Too much sodium and too little potassium boost blood pressure in people who are sensitive to salt. The imbalance is so great that the American Medical Association is calling for food makers and restaurants to cut the sodium content of food by 50% by 2016. Aim for less than 1.5 grams of sodium a day, and at least 4.7 grams of potassium.

8. Sleep is good. Burning the candle at both ends night after night can contribute to high blood pressure, not to mention increase the chances of developing heart disease or a sudden cardiac arrest. How much sleep is enough? At least six hours a night, though eight hours is probably more like it for most people.

9. Reduce stress. As surely as mental and emotional stress can raise blood pressure, meditation, deep breathing, and other stress-busting activities can lower it.

10. Stick with your medications. Taking pills to keep your blood pressure in check won’t make you feel any different. But it can keep you from having a stroke, heart attack, or other problem.

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So be warned and be good this new year.  Resolve to keep our body healthy by keeping our lifestyle clean.  Our biggest enemy is really the habit of eating out and enjoying the food too much neglecting to consider that harm that can be done to our body with what we put in!

Following Simple Lifestyle Changes can make a Difference!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, Tips on Hypertension | 7 Comments »

Smoking and Impotence: A Deadly Combination

January 2, 2008

IGo to fullsize imaget is very difficult to stop an addiction.  Smoking is one problem that we almost always encounter among our male patients who come in with Diabetes.  Seldom do many realize that smoking in itself doubles or triples the harm that high blood sugar entails among our diabetic patients.

But one complication that many dont realize is that smoking contributes to the increasing risk of impotence. 

A survey published in the American Journal of Epidimeology showed that the risk to develop impotence among smokers is 42% higher compared to non smokers!!!!   If this vice is coupled with alcohol consumption and obesity then the risk of erectile dysfunction substantially increases further!

So to all smokers out there… you may just ward off the effects of smoking on the heart, and the lungs but to be impotent is a DISASTER!!!!!

This New Year’s: Resolve To Stop Smoking For Health and Wellness!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Personal Thoughts | Leave a Comment »

Yogurt And Its Health Benefits….

December 22, 2007

My family loves Yogurt so I thought of sharing with you how this great tasting beverage can be healthy as well.

1. Yogurt contains active, living cultures and the most abundant are lactobacillus bulgaricus and streptococcus thermophilus. These cultures help keep the colon healthy with studies showing it to lower the risk of colon cancer.

2. Yogurt contains lots of protein, vitamins, and minerals — and now you have choices of which to choose depending on the amount of calories each preparation has.  But overall for the weight conscious…it contains less calories than you think.

3. Yogurt uses nonfat milk in its preparation, and therefore a rich source of calcium and water as well. Meaning good for the bones!!!!

4. For those who have lactose intolerance and therefore unable to tolerate milk can easily enjoy yogurt.  The culturing process of yogurt makes it easily digestible.  The cultures present in yogurt help create the substance lacking in patients with lactose intolerance which is lactase.

5. Yogurt helps increase the absorption of certain nutrients and vitamins including Vitamin B and calcium.

6. Lastly, some studies have shown it to boost ones immunity and is considered a grow food… good for our children because it is rich in protein but also it helps in the absorption of other food protein needed for growth!!!

Need I say more my friends.  I let my kids bring yogurt to school daily as snack instead of the usual fruit juices which are rich in sugar and therefore calories.  I also prefer yogurt mixed with my fruits and they just blend very well….Use it in place of ice cream and one can even use yogurt in place of milk for baking goodies….

So next time you go grocery shopping in time for the Christmas celebration dinner… grab a yogurt on your way out or two!

Yogurt Does Your Body GOOD!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Nutrition Health Tips, Personal Thoughts | Leave a Comment »

How Not To Gain Weight This Christmas In 3 Simple Steps!

December 4, 2007

It’s already December… the weather is getting cooler… and the Christmas music is everywhere…. and next comes PARTIES!!!!

As much as we want to say no… we always resort to the saying: ” This only comes once a year”.  How many” once a year” events have you been to this year?

Here are some tips I would like to share to help curb the urge to eat but not necessarily avoid the enjoyment of the season and the food!

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1. Take a Break in between helpings.  After an appetizer, rest for 10 minutes to allow yourself to socialize and enjoy a nice conversation with friends.  Then reassess if you’re still hungry and then just select certain foods you really like before taking another break.  Breaks help tell your brain that you have eaten already!

2. Dont go to a party HUNGRY!!!!!  I always hear friends telling me…” I missed my lunch so I can really enjoy the buffet”.  I just dont like to spoil the fun they have in their minds at that particular point but I do tell them afterwards that what they’re doing is terribly wrong! They are doomed to suffer the binging!

3. Avoid Alcohol with an empty stomach.  Alcohol has been shown to increase your appetite! Enjoy other drinks that are low calorie and still satisfying!

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Lastly… while enjoying the food and conversation in between… drink more liquids especially water to keep your mouth BUSY… they can trick your brains and your mouth at the same time!

And of course … end the night with a cup of coffee.  Remember the health benefits of coffee  plus it’s low in calories!!!!

Let’s Enjoy Christmas Without The GUILT!

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Posted in Lifestyle Measures, Nutrition Health Tips, Personal Thoughts | 4 Comments »

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