Archive for the 'Lifestyle Measures' Category

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The Motivation To Lose Weight….

November 30, 2007

Go to fullsize imageI just found this new finding very intriguing and really true.  We doctors need to know what motivates people to lose weight so we can focus our attention to achieve the goal with more success.

In one study done in University of Bath in UK revealed some interesting facts:

“Fear of looking unattractive can be a stronger motivation for keeping people going to the gym than the hope of looking good”

This is really something… I guess this is where marketing strategies of beauty products are engaged in. You see beautfiul actresses marketing beauty products luring women to use the same products so as to look like them!  And I guess they’re pretty successful.

But what happens is when fear can motivate people to lose weight and look good…  once that fear subsides, either because they feel they have lost weight and now look good.. the motivation from fear goes away.  And I believe this is one reason why the yo-yo phenomenon in losing weight comes in.  You lose now then you gain….

Motivating people using the positive outlook should be the way to go.  How losing weight results now in better health  for a more lasting effect!

Motivating Poeple The Right Way Is Key To Better Health and Better Life!


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Notes From Our Marketing Friends: 

People are becoming fitness freaks and are very conscious to lose weight. Many health centers and weight loss centers provide people with healthy weight loss program. This includes many supplementary diets like the south beach diet and many others. However such diets must not be taken without consulting the physicians.
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Posted in Exercise and Activity Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts, The Truths on Obesity, Weight Loss Tips | 5 Comments »

Resting To Burn Fat Faster….

November 24, 2007

exerc.jpgHere’s one good news to those who hate long hours of exercise to get a benefit! 

A study published in the Journal of Applied Physiology this June of 2007  showed that:

“repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.”

The exercise regimen that they tested?

… Exercise for 30 minutes…take a break for 20 minutes… then exercise again for 30 min…. 

The rest period resulted in more fats being burned than no rest period at all…

So just like any activity… the body needs to rest and rejuvenate!

Remember…

Overdoing Even A Good Thing May Do More Harm!!!

 

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Notes From Our Marketing Friends: 

One should apply healthy cleaning strategies at ones home. Use dust cleaners to avoid dust allergy. Many sort of allergies lead to serious diseases like eczema etc. Go for proper eczema treatment is you are suffering form eczema. Dirty carpets are the source of much kind of allergies. Use handy vacuum cleaner to ensure the complete cleanliness of the carpets.
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Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Weight Loss Tips | Leave a Comment »

More Sleep Time To Prevent Childhood Obesity

November 22, 2007

Go to fullsize imageChildhood Obesity is getting to be a huge problem not only in developed countries but worldwide!  The AACE Philippine Chapter in fact recently launched our Power of Prevention Program aimed at preventing Obesity among children where different school prinicpals and administrators were invited to the launching initially to involve Metro Manila school children. 

Now comes a remedy to wegiht gain among children that we can do at home!  A new interesting study was recenlty published in Pediatrics November 2007 issue , linking the lack of sleep or inadequate sleep among children and the risk of being overweight.

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Of 785 children, 50% were male, 81% were white, and 18% were overweight in 6th grade.

  • Shorter sleep duration in 6th grade was independently associated with a greater likelihood of overweight in 6th grade.
  • Shorter sleep duration in 3rd grade was also independently associated with overweight in 6th grade, independent of the child’s weight status in 3rd grade.
  • Sleep problems were not associated with overweight.

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So how many hours of sleep should our children have?  This study provided us some insights:

  • Sixth-graders with less than 8.5 hours of sleep a night had a 23 percent rate of obesity,
  • Well-rested peers with more than 9.25 hours of sleep had at 12 percent rate of obesity.

For me this study tells us one thing:

  • By putting your kids to sleep earlier… means less TV time…means less chances to munch on junk food…resulting in a lesser risk to gain weight!
  • Sleep is as important as healthy food and physical activity when it comes to Weight control.

Put Premium on Sleep Than Being Awake Especially For Our Children!

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Notes From Our Marketing Friends: 

There are many sensitive issues that a lactating mother must be keeping in mind. During lactation mother should follow healthy food recipes to avoid any kind of deficiency in her. As a lactating mother feeds her baby on her milk, so she should take complete care her breasts. There are many lactation equipments now available in the market that helps a mother to nourish her baby with her milk. These include medela breast pump, maternity bras and large cup nursing bras etc.
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Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Weight Loss Tips | 2 Comments »

Tips On How To Be Healthy MINUS The Vitamins!

November 20, 2007

Supplements insluding Multivitamins continue to make market leaders in terms of income.  Many people inlcuding myself take multivitamins as part of the daily requirement to hopefully supply the vitamins not taken by our daily meals.  But do we have proofs that we really need them? Or are we better off without them?

I came across a new article from the Harvard News Letter which answered this specific questions published in November of 2007:

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Most experts agree that supplements add little, if anything, to a well-balanced diet. Exercise, however, is proven to achieve the benefits claimed for vitamins, even for people who eat properly, reports the November 2007 issue of Harvard Men’s Health Watch.

One leading reason people take vitamin supplements is to protect against cancer. But sadly, this strategy has been a flop. While studies continue on whether vitamin E and selenium can help reduce prostate cancer risk, data already show that beta carotene actually boosts the risk of lung cancer in smokers. And zinc, as well as high doses of folic acid, may also do more harm than good for men seeking to ward off prostate cancer.

The bottom line: Supplements do not reduce cancer risk.

In addition, vitamins are not recommended for heart disease prevention.

  • Trials of B vitamins have failed to demonstrate protection against heart disease. 
  • But people who eat fish twice a week enjoy a reduced risk of heart attack and sudden cardiac death.
  • Leafy, green vegetables and whole grains also help protect against heart disease.

If supplements can’t protect you against cancer or heart disease, what can? Current evidence suggests that exercise may be a crucial weapon in reducing the risk of some cancers.

  • Studies show that active people are less likely to develop colon cancer than sedentary individuals, and that
  • women who exercise can reduce their breast cancer risk. 
  •  Exercise’s effect on prostate cancer, however, is less clear; studies have produced varying results.
  • Evidence is also incomplete for lung and pancreatic cancers.

But when it comes to reducing the risk of heart disease, regular exercise is associated with a sharp reduction in heart attacks and cardiac deaths.

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We always look for shortcuts! I guess this is true to everybody in every walk of life.  Why make it more difficult if there’s a shorter way to achieve the same goal.  BUT…life is not that simple especially when it comes to better health!

There has been no single study to date to prove otherwise…that exercise can do harm than good… from prevention studies to community data. But we all know it’s good to do it…we just refuse to indulge ourselves to it and instead look for a pill that can do the same job…which up to now remains a fantasy than a reality! 

Dont be fooled in believing that Supplements can do the Health Job for you!  Remember….

In Health…There Are No ShortCuts!
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Notes From Our Marketing Friends: 

With the advancement in the technology everything is now in the access of the people while sitting at home. Many drug store are operating online. You can buy drugs and medicines from them. For example you can buy fioricet online as well as other medicines like aspirin etc. There are many online pharmacies which offer private medicines like generic cialis online as well.
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Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips | Leave a Comment »

Tips on How To Get A Flat Tummy Without Tummy Tuck!

November 15, 2007

Go to fullsize imageI am ” no no” when it comes to cosmetic surgery.  It is definitely temporary measure of something that can be done with healthy lifestyle and discipline. Beauty as we said is deep within… and for me… only if you are using your face or body for business like being a movie star and marketing for extra mileage that one may elect to have them done.

Recently I came accross a short article on how we can flatten our tummy without necessarily resorting to surgery.  This comes from a reliable Health Source of the Mayo Clinic….

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Just can’t seem to maintain a flat tummy, even though you are not overweight? According to the August issue of the Mayo Clinic Women’s HealhSource, you could just have a genetic tendency to accumulate fat in that area. Or if you have lost some height over the years, bulges can become more prominent. Whatever the cause, you can help flatten your stomach.

  • Get regular, general exercise. Burning calories reduces overall body fat. (Just doing sit-ups won’t flatten the bulge.)
  • Target lower and deeper abdominal muscles. Exercises that target these muscle groups can help. An example is a pelvic tilt. Lie on your back on the floor with knees bent. Flatten your back against the floor by tightening your abdomen and bending your pelvis up. Hold for five to 10 seconds. Work up to 10 to 20 repetitions.
  • Stand tall. A slouched position makes your tummy more prominent.
  • Beware of bloating. Some foods — beans, cabbage and bran, for example — can cause bloating and accentuate your bulge.

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There you go my friends.  Simple and concise.  Do them daily…change your lifestyle that incorporates exercise or physical activity to your daily life.

Everyday before I take a bath…I lie on my bathroom floor and do the situps and tummy exercise.  Then I hop on to my waist twisting disc then I do the strength exercise using a rubberized belt ( I am not sure what you call it actually).  Once an activity is incorporated into your system…then its difficult to start the day without it!

Give Your Body The Look You Want It To Have….

Thru Exercise!

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Notes From Our Marketing Friends:

As people are becoming aware with the health and fitness issues they are spending most of their time in health and fitness centers. There are many 24 hour fitness centers which provide services round the clock. However you can make your own gym at your home as well. All the gym equipments are available online you can purchase weight scale, tread mills, racing cycles or anything you want. Accessories like yoga mats, water bottles are also available over the internet.

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

The Benefit of Taking Siestas Or A Nap…

November 2, 2007

We’re know how to take naps and siestas in the past… BUT this habit is becoming a rarity rather than a need with the changing times.  However, new studies have come up that in regions where naps continue to be practiced, the incidence of cardiac problems seem to be on a decline… and now a new study may give us the reason why. 

Siesta apparently is associated with lowering of BP and as a result it reduces the strain to the heart in an article published in Journal of Applied Physiology  October of 2007 issue. 

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The siesta habit is associated with a 37% reduction in coronary mortality, possibly because of reduced cardiovascular stress associated with daytime sleep.  Whether the most important behavior is the daytime nap itself, a supine posture, or the expectancy of a nap is unknown.

We present the first detailed description on healthy individuals of the acute changes in cardiovascular function during defined phases of the daytime sleep-onset period. These responses were compared with lying awake and standing.

Following a night of restricted (4 h) sleep, nine healthy participants (aged 34 ± 5 yr) were allowed to sleep at 1400 for up to 1 h. Polysomnography was used to calculate three phases of daytime sleep onset: phase 1, a baseline period of relaxed wakefulness before lights out; phase 2, the period between lights out and onset of stage 1 sleep; and phase 3, the period between onsets of stages 1 and 2 sleep.

Differences (means ± SD) in blood pressure, heart rate, and forearm cutaneous vascular conductance (CVC) between phases were analyzed. During the 9.7 ± 13.8 min of phase 2, systolic and diastolic blood pressure was 4.7 ± 4.5 and 3.6 ± 2.8 mmHg lower than baseline, whereas CVC was 9.5 ± 4.3% higher than baseline (P < 0.05). Subsequent changes in cardiovascular function during the sleep itself were trivial (P > 0.05). The above changes were not observed when subjects stood or laid supine in relaxed wakefulness for 1 h (P > 0.05).

Our findings suggest that the period between lights out and sleep onset is associated with the largest acute reduction in blood pressure during one afternoon siesta.

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Now we know why siestas make us feel good and “healthier”.  In fact studies have shown that this blood pressure reduction may actually be the reason why there is lower coronary mortality rates in Mediterranean and Latin American populations where siestas are common… the effect of naps on the heart!

Simple take home message from this study: 

  1. Take time to rest and a nap…if you can have it in between breaks…go for it. 
  2. Sleep is likewise important… now it shows that sleep debt is unhealthy and dangerous!

Life is too short not to enjoy it BUT make sure you get enough rest and sleep to enjoy the beauty of life to live longer!

Siestas Equate To Better Health! 

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

Tips To Change Unhealthy Habits: Self Control vs WillPower

October 31, 2007

Go to fullsize imageHere’s one article I read from the Mayo Clinic Health Letter I want to share to everyone.  This is timely and concise at these times that everything that surrounds us is tempting us to do other than what our body requires us to do.  It’s The Will Power to do good things being overcome by destructive tempations leading to unhealthy lifestyle.

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But counting on willpower alone to make a change is inviting failure. A Special Report in the February issue of Mayo Clinic Health Letter discusses the essential steps to a healthier life, including how planning and self-control skills — not willpower alone — help make healthy behavior changes.

How Self Cotrol wins Over Will Power 

Dessert splurge

Willpower: I’ll make a cheesecake for others in the house, but I won’t eat it.

Self-control: I won’t make a cheesecake, but I can have a slice when I dine out.

Accessible alcohol

Willpower: I’ll keep a liquor cabinet for guests, but I won’t drink.

Self-control: For a time, and perhaps forever, I will not have alcohol in the house.

Smoking cessation

Willpower: I’ll stop cold turkey.

Self-control: Before I stop, I’ll talk to my doctor about ways to ease withdrawal.

Dining out

Willpower: We’ll go to the buffet, but I’ll just have salad.

Self-control: We’ll go to a restaurant that offers small portions and low-fat or vegetarian items.

Exercise

Willpower: Although I’m tired in the evening, I’m going to get out and walk for 30 minutes every day after dinner.

Self-control: I’m going to try to walk 15 to 30 minutes in the morning and at lunch. I’ll ask a friend to join me for encouragement.

Self-control is one step. But many factors impact why we do what we do — or don’t do. In fact, discarding an unhealthy behavior, or adopting a healthy one, is a tough challenge and often takes from three to 30 attempts.

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Simple easy steps to a healthy lifestyle.  Its a matter of combining self control and the will to do things in a manner that will satisfy your body, your self and your health!  It may take time to do things right but as long as one has the will and the foresight to do them with a purpose …then you will be successful! 

Remember…. Not trying is the worst thing you can do to yourself and your health!

Take Self Control and The Will To Be Healthy!

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

The Danger of Sleepless Nights!!!!

October 29, 2007

Go to fullsize imageFeeling Grumpy after waking up? Maybe lack of sound sleep? Or deprived of sleep? Or sleep debt?

No matter what you do, this lack of sleep has been shown to increase one’s emotional outburst.  Needless to say, one is not too keen in listening to problems in office or even offering solutions without having to raise ones voice.  It is therefore difficult or problematic to handle delicate situations in times of sleep debt.  The day to day interaction with friends or co workers and employees can result in negative outcome and productivity.

In the October 23 issue of Cell Biology comes a new study that looked at the reason why this happens as the lead author has said: “Sleep deprivation fractures the brain mechanisms that regulate key aspects of our mental health.”

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Sleep deprivation is known to impair a range of functions, including immune regulation and metabolic control, as well as neurocognitive processes, such as learning and memory. But evidence for the role of sleep in regulating our emotional brain-state is surprisingly scarce, and while the dysregulation of affective stability following sleep loss has received subjective documentation , any neural examination remains absent.

Clinical evidence suggests that sleep and emotion interact; nearly all psychiatric and neurological disorders expressing sleep disruption display corresponding symptoms of affective imbalance. Independent of sleep, knowledge of the basic neural and cognitive mechanisms regulating emotion is remarkably advanced.

The amygdala has a well-documented role in the processing of emotionally salient information, particularly aversive stimuli . The extent of amygdala engagement can also be influenced by a variety of connected systems, particularly the medial-prefrontal cortex (MPFC); the MPFC is proposed to exert an inhibitory, top-down control of amygdala function, resulting in contextually appropriate emotional responses.

We have focused on this network and using functional magnetic resonance image (fMRI) have obtained evidence, reported here, that a lack of sleep inappropriately modulates the human emotional brain response to negative aversive stimuli.

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My practice to to advocate a balance of stress and de-stress! Balance the time of work and play… this may not be easy for some but health dictates us to be vigilant and be more aggressive in finding ways our body can rest!!! The system works best if noxious stimuli can be avoided or be rid off!  Sleep is one way the body regenerates the energy it requires to handle the stresses of the next day!

Sleep Debt as we know of can lead to all the dangers of health stress: it has been shown to be a major risk factor for developing metabolic illnesses like Diabetes and High blood pressure.  With this new study comes data linking neuronal changes to sleep debt that can result in emotional unrest!  Remember…any emotional stress increases the production of stress hormones in the body that can have harmful effects on the heart!

Work is important but so is Sleep and Rest!  Just make sure…a balance is made between what you do and want to accomplish and what your health dictates you to do!

Health is Wealth My Friends!

Read My Other Related Posts:

Too Little Sleep Because Of Work?

Sleep And The Risk of Obesity and Diabetes
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Notes From Our Marketing Friends: 

There are many sensitive issues that a lactating mother must be keeping in mind. During lactation mother should follow healthy food recipes to avoid any kind of deficiency in her. As a lactating mother feeds her baby on her milk, so she should take complete care her breasts. There are many lactation equipments now available in the market that helps a mother to nourish her baby with her milk. These include medela breast pump, maternity bras and large cup nursing bras etc.
_________________________________________________________________________

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

Can I Eat Eggs Everyday? … Part 2

October 15, 2007

3557864019.jpgOne of the top posts of this website is about eggs.  It has really been a puzzle to the medical community as to how this seemingly affordable and easy available food can be so intriguing in terms of its good and bad effect on health.  Its really an option for anyone to take which sides you are depending on what study you read.

A recent publication from the Harvard Health Publications regarding the myths and facts on eggs is worth mentioning here for my readers to know my answer when they ask…Can I eat eggs everyday doc?

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BOSTON, MA – Common misconceptions keep many people, especially those worried about heart disease, from eating eggs. The July issue of the Harvard Heart Letter unscrambles the dietary facts and myths about the egg.

Fact: Eggs are a good source of nutrients. One egg contains 6 grams of protein and some healthful unsaturated fats. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.

Fact: Eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. As foods go, that’s quite a bit, rivaled only by single servings of liver, shrimp, and duck meat.

Myth: All that cholesterol goes straight to your bloodstream and then into your arteries. Not so. For most people, only a small amount of the cholesterol in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels.

Myth: Eating eggs is bad for your heart. The only large study to look at the impact of egg consumption on heart disease—not on cholesterol levels or other intermediaries—found no connection between the two. In people with diabetes, though, egg-a-day eaters were a bit more likely to have developed heart disease than those who rarely ate eggs.

  • If you like eggs, eating one a day should be okay, especially if you cut back on saturated and trans fats.
  • Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk, which contains all the cholesterol, or using pourable egg whites or yolk-free egg substitutes.

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One major reason why we advocate a low cholesterol diet is that any diet that is high in cholesterol may downregulate LDL-receptor (Bad cholesterol) synthesis which are the receptors that degrade or breakdown the bad cholesterol in our body. This bad effect apparently becomes more pronounced if the diet is also high in saturated fat because it can interfere with receptor binding and removal of the bad cholesterol and therefore accumulates in our system!

Likewise… if you eat a high cholesterol food…it is almost always associated with a high saturated fat meal! If you love egg yolk then it means the meal may also have steak or fried pork and other oily foods in it! This spells DISASTER!

Almost always… it’s already a cliche: eat everything in moderation.  I will continue to advocate 2 x or less eggs per week for my patients until more solid evidence tells me otherwise. 

It’s a matter of choosing the right food for a healthy body.

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, Personal Thoughts | 27 Comments »

Why People Dont Exercise….

October 10, 2007

2533140067.jpgAs physicians, we always encourage people to be active. Patients know they need to exercise to feel better, to reduce their chances of developing diseases and of course to help “cure” and treat their ailments like arthritis or obesity.

It is therefore not surprising that in one survey done in UK that even the threat of premature death to NON exercising adults did not bother them to change their lifestyle.  In short… health may not be a primary reason for people to exercise! 

In that new survey by The British Heart Foundation,

  •  When the participants were asked if they would do more exercise if their lives depended on it… only 38% of the subject said YES!
  •  TAKE NOTE: Less than one-twentieth of UK adults say they find exercise enjoyable.

One important information we gathered from that survey is this alarming notion that HEALTH is not the Main reason for them to exercise:

  • The greatest motivation to exercise seems to be the desire to change one’s body shape especially among younger adults and women.  And this maybe true worldwide!
  • About one-in-three young adults said that if they saw an unflattering photo of themselves they would do more exercise. And again this is common sense reason but not sufficient enough to be the prime motivator!
  • Only 7% of women and 13% of men has their main motivation for doing exercise is to maintain a healthy heart.  Whew… just SAD!!!!!

According to the British Heart Foundation, the rate of death in UK is one every fifteen minutes because people did not do enough exercise.  But in spite of all these information, doing exercise is not a priority!

This survey is so important to all of us because indeed THIS IS REALITY!  Look around you or even ask yourself…what are you doing NOW to help keep yourself healthy?  Are you exercising enough or following your doctor’s recommendation to exercise?  OR still the same…reasons after reasons for NOT exercising!

Please do visit my other posts on exercise and physical activity tips because doing the right exercise does not mean going to a gym but just staying home!

Do Your Body Some Help…Exercise For Health!

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts | 2 Comments »

Eating Together As A Family… Is Healthy!

October 5, 2007

2746116766.jpgSpending quality time with your kids have a lasting impact not only in the way children will remember us as caring parents but have been shown to have lasting impact in the way these kids eat as adults.  The way kids eat help the way they shape their health because lifestyle habits have been shown to have the most impact if started early in life!

A new study that looked at the impact of eating together as a family involved more than 1,500 students surveyed once during high school and again when they were 20 years old specifically ” to determine the long-term effects of family meals on diet quality, social eating, meal structure and meal frequency.” This study published in  September Journal of the American Dietetic Association gives us a glimpse that the truth of all the problems we have now in terms of poor eating habits among our children may stem from the fact that we may not be spending enough time with our kids….

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The Objective: To describe meal patterns of young adults and determine if family meal frequency during adolescence is associated with diet quality, meal frequency, social eating, and meal structure during young adulthood.

Surveys and food frequency questionnaires were completed by 946 female students and 764 male students in high school classrooms at Time 1 (1998-1999; mean age 15.9 years) and by mail at Time 2 (2003-2004; mean age 20.4 years).

Results:

  • Family meal frequency during adolescence predicted higher intakes of fruit, vegetables , dark-green and orange vegetables, and key nutrients and

  • Family meal frequency was associated with lower intakes of soft drinks during young adulthood.

  • Frequency of family meals also predicted more breakfast meals in females and for both sexes predicted more frequent dinner meals.

  • Family Frequency also was associated with higher priority for meal structure , and higher priority for social eating.

Conclusions : Family meals during adolescence may have a lasting positive influence on dietary quality and meal patterns in young adulthood.

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There you go my friends.  Children need our help, our support and our guidance.  They should be taught well the younger they are the better! They need our company not only for fun but to know whats right and proper…including choices of the right healthy food!  Meaning as parents we should also set the right example of what to eat and what NOT to eat!

Make sure we take time to earn a living but not to forget that we have other obligations to our children and family!  Its should be a good balance in life that one should aim for… that can make one a better person both as a family man and as a good individual in the society.

Ensure the health of our children… one way is to….

Spend More Time With Your KIDS!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, Personal Thoughts, The Truths on Obesity | 2 Comments »

On Why America Is Becoming Overweight!

October 4, 2007

231112061.jpgAmerica as a nation is really becoming “overweight”.  Inspite of what we know about obesity and its dreaded complications, the urge to eat or the habit to enjoy food continues to be a challenge especially among Americans.

During this recent trip to San Antonio, Texas… everything seems to be status quo.  Nobody seems to care about the kind of food that is being ordered or served in the restaurants to the amount or serving sizes that everyone is given as choices.  Or are there choices?  It seems that if one orders the regular portions of food, you just cant seem to finish them all… but I guess to them… these portions are but the routine servings that they know of since they were kids! I guess this comes to what they been exposed to since childhood…they see what their parents eat and therefore its the norm!

Steaks abound in every resto we go to.  With the food comes mashed potastoes…and you are given the choices of butter, mayonnaise or garlic.  Not a simple boiled potato but a potato laced with other stuff! Next comes the salad…but its laced with fat because of its dressing! Whew…. you really can gain weight in America!  So am just happy to be back home and settle with the usual small servings that we get and the way we cook our food.

Likewise… am not sure but I think BUFFET was discovered in America.  This has made matters worst!  The problem is… we are also starting to be enjoying buffets and you can see it being offered by our local restaurants as well.  No wonder, our country is one place that is expected to have a dramatic rise in obesity in the Asia Pacific region.

Am not sure how the US will be able to combat her battle of Obesity. Its the attitude that should change… and should start from the young!

Otherwise…San Antonio as a city was pretty quiet, rich in history and remarkably safe as we only rented a car and drove the place on our own to explore!  Of course, my friends and I did this only after we have studied and learned the newest things in Endocrinology during this past year.

It’s What We Eat That Counts!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, The Truths on Obesity | Leave a Comment »

The Best Way To Exercise….

September 21, 2007

imagese.jpgExercise as we all know has all the benefits to promote and maintain health.  Several guidelines have come up based solely on experience rather than observed studies.  Recently, a new study looked at and concluded thast there indeed is  a significant impact and benefit of both aerobics and resistance training among diabetic subjects as published in the Annals of Internal Mediicne , Sept issue.

However, when the general issue of exercise is discussed… the main question has been… what’s the best way to exercise? How long and how much activites are needed to protect oneself from illness.

Recently the American Heart Association published their guidleines  in association with the American Society of Sports Medicine. Through these guidelines, we can have a better understanding with regard to the question of how to exercise and how to do it best.

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  • all healthy adults aged 18 to 65 years need moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week or
  • vigorous-intensity aerobic activity for a minimum of 20 minutes on three days each week.
  • Combining these exercises is also acceptable

What To Exercise:

  • walking briskly or
  • performing an activity that noticeably accelerates the heart rate for 30 minutes twice during the week
  • jogging for 20 minutes, or
  • performing any activity that causes rapid breathing and a substantial increase in heart rate on two other days.
  • moderate- and vigorous-intensity exercises are complementary to daily living
  • Muscle-strengthening activities are advised 
  • Shorts bouts of activity — 10 minutes or more — can be combined to meet the 30-minute daily goal. 

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We know exercise works.  We know its almost always a doctor’s advise with regard to controlling weight, blood pressure, or cholesterol and blood sugar.  It is an important lifestyle change that each individual should pursue.  It is really easier said than done BUT the new guidelines have set up a compormise.  Short bouts of exercise is better than none and combining the total bouts of exercise as long as they accumulate to 30 minutes should do the trick in helping us build a healthy lifestyle.

There you go….  New Rules on an Old Issue.

Exericise Is Still The Best Prevention….

Posted in Exercise and Activity Tips, General Health Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts, The Diabetes Facts, Tips To Protect Your Heart, Weight Loss Tips | 1 Comment »

Jogging and The Risk of Heart Disease…

September 14, 2007

imagesqwa.jpgPrevious studies have linked city pollution to ishcemic heart disease.  The mechanism of which was not really studied well until recently.  It has been shown that ambient air pollution is associated with increased cardiovascular morbidity and mortality.

Jogging as an exercise is perfect.  It promotes well being and health.  But the place where one jogs should be considered especially with the findings below published in New England Journal of Medicine in 2007, regarding the risk of cardiovascular disease and air pollution:

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“Brief exposure to dilute diesel exhaust promotes myocardial ischemia and inhibits endogenous fibrinolytic capacity in men with stable coronary heart disease. Our findings point to ischemic and thrombotic mechanisms that may explain in part the observation that exposure to combustion-derived air pollution is associated with adverse cardiovascular events.”  

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The most likely mechanism of the above maybe genetics as explained in one study published also almost at the same time in Genome Biology, 2007.

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Diesel exhaust particles and oxidized phospholipids synergistically affect the expression profile of several gene modules that correspond to pathways relevant to vascular inflammatory processes such as atherosclerosis.

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I promote wellness through proper choices of food and physical activity.  These studies point out that patients with pre existing risk factors for heart disease should avoid being in areas where exposure to air pollution is present.  Exercising therefore in an area within the city where combustion particles are part of what you’ll inhale should be avoided.

I guess running a marathon in Boston area or any city for that matter can therefore have an impact on one’s risk and therefore should be reconsidered.

So running is good for the heart but for now avoid the city!

 

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

Smoking and The Heart…

September 13, 2007

2752053521.jpgWe know that smoking is bad.  But we still see lots of people in the streets enjoying their time smoking as if they’re oblivious to the ongoing damage that smoking has on their bodies.  It is said that the acute effects of smoking can occur within 30 seconds of inhaling that smoke… THAT FAST!  The part of the blood that is responsible for clotting… the platelets will then get stickier, and the lining of the blood vessels will no longer function well.

 One study that was presented during the European Society of Cardiology Scientific Sessions in Austria, was looking at the impact of banning smoking in workplaces in Ireland.  You see in Europe, you can still see places where smokers mingle with non smokers.  And Ireland was the first to do this in 2004.  At one time in Vienna, we have to move places or even change to another venue because my brother and I just can tolerate the smell of smoke.  It is just unfair that we be exposed to the danger of smoking when we dont smoke… the same is true to wives of husbands who smoke.. more so the children!

In the study, the investigators noted that since the introduction of a smoking ban in Ireland in 2004 , they were able to note a decline in the rate of admission of heart disease by 11% within 1 year of implementing the ban… a reduction that occurred mainly in males.

This observational study is significant because it impacts on reducing a patients risk to suffer from heart disease by avoiding the risk of second hand smoke.  Likewise, it is expected that with the smoking ban, individuals in the restaurant or public places who want to enjoy a cup of coffee who are non smokers are removed from that threat and the impact of this should be noticed right away.

The impact howevre will be higher on the smokers who will give up smoking because they are at the highest risk of developing heart disease and by giving up smoking, that risk declines very rapidly, as early as within a year!

Avoid The Smoke- It Can KILL!

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

Is There A Link Between Junk Food and A Hyperactive Child?

September 11, 2007

imagesaqw.jpgHave you noticed your child to be hyperactive after eating chocolates? or candies or after drinking artificially colored drinks?  I see them often when parents bring their kids to my office while having their regular check ups.  These kids almost always are munching on junk foods!  And I guess we may be right that certain foods can indeed trigger the hyperactivity of a child which in itself maybe linked to Attention Deficit Hyperactivity Disorder or ADHD as a disease.

A new study published in Lancet has provided us a new proof regarding this link between food additives like food coloring and hyperactive state. 

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The study involved 300 children between 3-year-olds and 8- and 9-year-olds. Over three one-week periods, the children were then assigned to consume fruit drinks daily:

  • one contained additivies typically found in childrens diet
  • a second drink had a lower concentration of the additives
  • a third was additive-free.
  • All the drinks looked and tasted alike.
  • Qualities such as restlessness, lack of concentration, fidgeting, and talking or interrupting too much were then evaluated on each child.

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The study showed that kids were more hyperactive in the first group with the highest additives in the drinks that usually occur within 1 hour after consumption.  These are additives we usually get from eating candies and other junk foods.

The above findings have the clinical implications to those whose children get the most attention from teachers in school because of restlessness and hyperactivity.  This study is also the first to note a link between food additives typically seen in drinks,  candies or chocolates and junk foods that our children love to eat!

What more with the yummy candy and junk food ads our children see on TV? No wonder we are diagnosing more and more children with hyperactive behavioral problems.  Just look around any pediatrician specializing in hyperactive child, and you’ll have problems getting an appointment.

Go For The Healthier Alternative!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts | 1 Comment »

What Does SPF mean?

September 8, 2007

While in Vienna, my wife always remind me to put on a sunscreen for my face.  It is always a struggle because I hate putting stuff on my face.  But being exposed to the sun with the travels and the dry weather, I obliged.  But what SPF is important to protect our skin?

We all know that sunscreens have long been promoted extensively against skin cancer.  However, it is reported that skin cancer rates continue to creep up, at about 3 percent a year according to the U.S. Centers for Disease Control and Prevention. Most likely because people ignore warnings and still bask themselves in the sun!  But most likely too, these people are protecting themselves with sunscreen…so what is wrong?

The U.S. Food and Drug Administration at the present time only allows manufacturers to only market products with a Sun Pretection Factor or SPF 30-plus on their labels, since they believe that any higher value is misleading to consumers. The belief that sunscreen is all you need to ward off the bad effects of the sun is apparently wrong.  Likewise the belief that the higher the SPF the better protection because it can last longer is also questioned.

It is advised that if you know you will burn under UV exposure in 10 minutes and you use the product with an SPF of 15 then the protection using this sunscreen will last for 150 minutes or 2 1/2 hours.  The problem is… in reality this is not so because, the sunscreen wears off with sweat or can be rub off easily after a dip in the water.  Be aware therefore that the protection you get is less than what you think. 

So, per guidelines… the recommendation is :

  • aim for a product with an SPF of 15 or higher.  But remember that the higher the SPF, the higher the protection agianst UV BUT not necessarily LONGER in protection!
  • Re apply the lotion after 30 min to 1 hour under the sun unless you dont sweat at all!  And more frequently if you swim.

There you go…. now after this post… I will follow my wife’s advise and try to use sunsscreen everyday.  But more so I guess to protect my face from early wrinkles.  So guys… protect your face will a daily sunscreen before it’s too late!

Daily Sunscreen For Baby Face!

Posted in Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts | 1 Comment »

The Benefits of Classical Music: Lessons Learned In Vienna

September 7, 2007

Just came from a week off in Vienna , Austria.  Definitely…one of the best places to visit and one of my Top 5 places that I enjoyed very much.

Aside from the beautiful landscapes and beautiful architecture… the history and the culture are so rich that you just cant digest too much information in one setting.  But one thing that made this trip enjoyable was the people…from the receptionists in our hotel, to the taxi drivers… everyone seemd so mild mannered and helpful.  And one cant help but wonder whether the people’s exposure to classical music so well known in this part of Europe because of the influence of Mozart may have made a difference.

Does Classical Music make a place safe to live?  Does exposure to this kind of music make people well mannered?

I found this one report entitled: How Classical Music Help Fight Crime… made me realized that my conclusion may be right!

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In 2004 in London, England, the British Transport Police piped classical music into London Underground stations in some of the area’s most dangerous neighborhoods. After playing the music for six months:

  • Robberies were cut by 33 percent
  • Staff assaults decreased by 25 percent
  • Vandalism went down 37 percent

This is not the first time that classical music has been used to deter crime. In 2001, police in West Palm Beach, Florida installed a CD player and speakers on an abandoned building in a crime-ridden neighborhood. After playing classical music — mostly Mozart, Bach and Beethoven — 24 hours a day for about three months, shootings, thefts, loiterers and drug deals decreased.

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During the convention, one of the doctors suffered a minor ailment and we have to rush him to a County Hospital.  It was really a surprise because it was clean and huge but very well equipped and you dont see a lot of crime related cases loitering in the emergency rooms.  We later found out that Vienna has one of the lowest crime rates in the region…. Because of Classical Music?

While roaming District One area which is the commercial center of Vienna, one can see a lot of Mozart like costumed guides marketing different concerts featuring different orchestras playing in different parts of Vienna.  If we have lots of singers and dancers in our country, Vienna has lots of violinist or cellist in the ranks…. 

Exposing our babies to Classical Music has long been advised by our pediatricians and I guess Vienna as a place to visit confirms that teaching…. that this kind of music can soothe ones nerves, calms us down and uplifts our moods.

So….  

If You’re Not in The Mood? Listen to Mozart!

Posted in Lifestyle Measures, Memories and Trips, Personal Thoughts | 5 Comments »

Can Coffee Prevent Skin Cancer?

August 30, 2007

coffee_drinker_print_web.jpgI was asked whether drinking coffee would be better than drinking caffeineated soda.  Trying to cut down on coffee but increasing intake of the diet soda may in fact not be a good idea because of the many studies linking coffee and health benefits.

A new study showed that a cup of coffee before going to work especially after a morning exercise can be healthy especially for the skin. This study published in the Proceedings of the National Academy of Sciences, July 30, 2007,  shows the combination of caffeine and regular exercise “appears to help kill some of the precancerous cells damaged by the sun’s ultraviolet-B (UVB) radiation.”

The study was done using mice where one group of mice drank the human equivalent of two cups of coffee a day while the other group voluntarily ran , and a third did both.  All the subjects were then exposed to UV radiation from lamps that damaged their skin cells.

Results: The rate of cell death among the precancerous cells was highest in the group that drank caffeine and exercised.

Implications: If precancerous cells destined to be cancer can be aborted by whatever mechanism then it has a tremendous impact in the prevention of disease.  This new data therefore is promising because this shows that drinking coffee can probably be of benefit to the prevention of skin cancer.

This is just one of the many health benefits now attributed to drinking coffee.  Is it the caffeine itself or also the coffee in itself that has benefits need to be answered.

So Grab A Cup and Enjoy The Taste for Health!

Read My Other Related Articles:

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

Just A Plate A Meal…To Make You Lose Weight

August 27, 2007

I’ve been counseling my patients with regard to a meal that they should only eat the foods that can fit in a plate and that’s it! I have written about it here in my website: The Will Power To Stop the Urge To Eat suggesting that the food should consist of rice, 2 slices of meat, 2 cups of vegetables and a fruit.  I was actually happy to know that a August 2007  article in the Harvard Health Letter recommends the same concept:

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Balance your plate

Balance Your Plate

A balanced plate helps you reduce your total calories, reduce the saturated fat and carbohydrates in your diet, and increase heart-healthy nutrients like antioxidants, B vitamins, and fiber.

It’s also important to make sure you’re getting all the important nutrients your body needs. Here’s an easy way to see if you’re eating a well-balanced meal. As you prepare or serve your food, think of a three-section plate.

In the big section (half of the plate), serve yourself two different vegetables or a vegetable and a fruit. In one of the two smaller sections (a quarter of the plate), put a serving of fish, poultry, beans (like black, pinto, or kidney beans), or another healthy protein. Fill the remaining section with a whole grain, such as brown rice or a whole-wheat roll, or another healthy carbohydrate.

As you divide your plate, keep in mind that vegetables are not all the same. Starchy vegetables-sweet potatoes, peas, corn, and winter squash-have about triple the amount of calories and carbohydrates as nonstarchy vegetables. So reserve the vegetable section for the likes of broccoli, leafy greens, tomatoes, carrots, and green beans. And put starchy (but nutrient-filled) vegetables in the carbohydrate quarter.

A balanced plate helps you reduce your total calories, reduce the saturated fat and carbohydrates in your diet, and increase heart-healthy nutrients like antioxidants, B vitamins, and fiber.

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Simple and Balanced… Easy to remember.  It is the concept and remembering it that counts.  I have been sticking to this simple formula for a long time and I myself is doing this to limit and balance my meals.  Likewise this is one way to limit intake and therefore lose weight.

BUT on very important maneuver to do to make this diet a success is to avoid further visual stimulation by leaving the table after consuming the food in the plate!  Otherwise the temptation to eat more will overcome the discipline to eat the balanced meal prepared on the plate!  Guilty? 

A Balanced Diet In A Plate For Health!

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

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