Archive for the 'Lifestyle Measures' Category

« Older posts
Newer posts »

The Importance of An Annual Check Up

August 25, 2007

2713261149.jpgDo we need annual physical exam? Why and How soon?

Actually there is still an ongoing debate as to whether annual exam is necessary or helpful.  Several institutions have abandoned the requirement of subjecting healthy subjects to this annual routine.  But in a recent survey published in the Archives of Internal Medicine … majority of the doctors and patients alike i.e. 9 out 10 surveyed out of the 800 still believe that annual physical exam do more benefits than harm.

In a recent publication from the Annals of Internal Medicine, Feb 2007 issue, a study was done to determine if indeed it is beneficial to have one:

_______________________________________________________

Data Synthesis: The best available evidence assessing benefits or harms of the Physical Health Exam or PHE consisted of 21 studies published from 1973 to 2004. The PHE had a consistently beneficial association with patient receipt of gynecologic examinations and Papanicolaou smears, cholesterol screening, and fecal occult blood testing. The PHE also had a beneficial effect on patient “worry” in 1 randomized, controlled trial but had mixed effects on other clinical outcomes and costs.

Conclusions: Evidence suggests that the PHE improves delivery of some recommended preventive services and may lessen patient worry. Although additional research is needed to clarify the long-term benefits, harms, and costs of receiving the PHE, evidence of benefits in this study justifies implementation of the PHE in clinical practice.

_______________________________________________________

This study has showned that one or more well visits per year may actually be beneficial to patients and doctors alike by improving patient- doctor relationship as well as alleviate patient’ worries.

By having an annual exam, one is able to check the onset of certain conditions where the abnormality will not show symptoms but may manifest initially with a biochemical or laboratory abnormality.  Healthy subjects specifically with a family history of known inherited conditions like diabetes, hypertension or high cholesterol will definitely benefit by having one.  More so with patients whose parents have a history of tumors or cancers of whatever organ should have routine annual exam.

Routine tests that have been shown to be beneficial in screening includes a fasting blood sugar, liver function tests, lipid profile to check cholesterol, occult blood and urinalysis.  Certain procedures like pap smear and breast exam for women are also beneficial since early detection and diagnosis of cancer have a big impact in terms of disability and survival.  What’s more, there did not appear to be any harm associated with period health exams, including undergoing inappropriate tests or excessive costs.

So when should one have an annual health exam? 

  • If you have a family history of chronic diseases like diabetes or heart disease … I would recommend to do the exam ealrier after the age of 30.  Majority of heart attacks is due to diabetes and the early a diagnosis of diabetes is done the better is the outcome in terms of control and prevention of complications. 
  • Between the age of 40 to 50 if you have a family history of certain tumors where occult blood testing or flexible sigmoidoscopy would be helpful
  • Otherwise after the age of 50 should be a reasonable age to do the annual exam for an otherwise healthy individual.

As the saying goes: 

It Is Better To Be Early Than Sorry…

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts | 5 Comments »

Grapefruit and Your Medications…

August 24, 2007

2592766622.jpgIt is very important that one should be careful with food to drug or drug to drug interactions.  It is for this reason that as physicians, we are so careful in allowing our patients to take any medications without our knowledge.  Chinese medications for example can be a headache because patients can just buy them anywhere.  They work BUT what do they contain and what are the side effects?

Similar problems can be encountered with foods like fruits.  Take grapefuit as an example. I was asked this question several times so I thought of sharing this information to all.

There’s no question that grapefruit juice provides many nutrients, such as vitamin C and lycopene or fiber that can help lower cholesterol and triglyserides.  But  the pulp and the peel can also contain chemicals that can affect the actions of certain medications by interfering with the enzymes that break down the drugs in your digestive system. This interaction can be deleterious as the patient can have an excessively high levels of the active drug compound resulting in an increased risk of serious side effects.

This caution includes dietary supplements that contain grapefruit bioflavonoids – because in itself…it can also interact with certain medications. So be sure to read labels of your viatmins that may contain this compound.

Below is the list of drugs that one should avoid if you are a fan of grapefruit or better still take caution with these drugs if you eat grapefruit.  The list came from the Mayo Clinic Health Site.

Grapefruit and drug interactions
The following drugs are known to have potentially serious interactions with grapefruit products, tangelos and Seville oranges.
Drug name Type of drug
Carbamazepine (Carbatrol, Tegretol) An anti-seizure medication
Buspirone (BuSpar), clomipramine (Anafranil) and sertraline (Zoloft) Antidepressants
Diazepam (Valium), triazolam (Halcion) Tranquilizers
Felodipine (Plendil), nifedipine (Adalat, Procardia), nimodipine (Nimotop), nisoldipine (Sular) and possibly verapamil (Isoptin, Verelan) Calcium channel blockers used to treat high blood pressure
Saquinavir (Invirase) and indinavir (Crixivan) HIV medications
Simvastatin (Zocor), lovastatin (Mevacor, Altoprev) and atorvastatin (Lipitor), simvastatin-ezetimibe (Vytorin) HMG-CoA reductase inhibitors used to treat high cholesterol
Cyclosporine (Neoral, Sandimmune), tacrolimus (Prograf) and sirolimus (Rapamune) Immunosuppressant drugs
Amiodarone (Cordarone) A drug used to treat and prevent abnormal heart rhythms (arrhythmias)
Methadone Pain relief medication
Sildenafil (Viagra) Erectile dysfunction medication

Other sources of Vitamin C like oranges, and lemons are okay to eat and have not been shown to affect drug levels.

Remember, the effect of this food to drug interaction can last from 1 to 3 days so please advise your doctors especially if you are taking certain drugs whose level if they go up can have serious effects like the blood thinning medication warfarin or coumadin.

The bottom like is: … dont take anything without checking!  Please be very cautious in taking supplements or chinese medications. Check with your doctors first.  Dont believe your friends or the advertisers that they’re safe!

I guess it’s the same thing in business and personal relationships … dont get into something that you are not sure of because trouble will hit you and hit you HARD!!!!

Better To Be Sure Than SORRY!

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

The Many Benefits of Walking…

August 17, 2007

imagesedg.jpgIs walking good? Is it enough as an exercise? Or Do we need to do more intense exercise to achieve benefit?  I love to walk…it’s my form of physical activity every afternoon after work.  I have fun doing it walking around the house or around our subdivision.  You can enjoy the view while walking… you can do it anytime and anywhere and the most important of all is that…It is FREE!

Dr James Levine who is a colleague of mine at the Mayo Clinic wrote a nice editorial at the

Mayo Clinic Proceedings based on this news report from the Mayo Clinic newsroom:

________________________________________________________________________________

“Getting out there and taking a walk is what it’s all about,” says James Levine, M.D., Ph.D., and a Mayo Clinic expert on obesity. “You don’t have to join a gym, you don’t have to check your pulse. You just have to switch off the TV, get off the sofa and go for a walk.”

The health benefit associated with walking is the subject of Dr. Levine’s editorial in the July issue of Mayo Clinic Proceedings. Dr. Levine’s piece is entitled, “Exercise: A Walk in the Park?” and accompanies a Proceedings article that showcases the merits of walking as beneficial exercise.

The study, undertaken by physicians from the Shinshu University Graduate School of Medicine in Matsumoto, Japan, determined that high-intensity interval walking may protect against high blood pressure and decreased muscle strength among older people.

Over five months, the Japanese researchers studied 246 adults who engaged in either no walking or moderate to high-intensity walking. The group who engaged in high-intensity walking experienced the most significant improvement in their health, the researchers found. In his editorial, Dr. Levine says the study lends credence to the notion that walking is a legitimate, worthy mode of exercise for all people. Dr. Levine says it’s a welcome message for his patients, who fight obesity and appreciate that a walk is one way to improve their health.

________________________________________________________________________________

It is therefore a package deal…you walk…you exercise as well as keep your health in control. There is no way I will accept any patient of mine telling me he has no time to exercise because walking can be done anywhere and anytime!

Do it now and this very minute… after reading this article…turn off your computer or TV for a while and take a stroll.  In simple terms…Just move.  It is much better than staying put and be sedentary.

Life is too short…enjoy your surroundings and walk because once you get the dreaded complication of obesity and diabetes which is a stroke or heart failure…you will end up in bed for the rest of life anyway…by then…you will miss walking!

Take A Step Forward Now For Health!

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts, Tips To Protect Your Heart, Weight Loss Tips | 6 Comments »

Alcohol Lowers Blood Pressure and Heart Attack Risk…

August 14, 2007

3161158791.jpgAfter a hectic schedule or meeting or after a stressful event …one gets invited for a drink!  And one of the common questions I get from friends or patients alike is the question of how BAD is alcohol to one’s body Or how much alcohol can they take.

Alcohol for a diabetic patients is a no-no if one is poorly controlled BUT once the blood glucose is well controlled… alcohol can be made part of the total caloric load as long as it doesnt exceed 2 drinks a day! And this is true to patients with hypertension or cholesterol problems as well.

I came across a very good article from the Harvard Health Letter which I want to share.  Aparently, drinking alcohol can have beneficial effects on one’s blood pressure and the risk of heart attack!

________________________________________________

Lay off alcohol is one of the first things people with newly diagnosed high blood pressure are told. Alcohol can cause high blood pressure as well as contribute to it. Abstinence, though, might not be necessary, and may even deny some folks a pleasurable way to ward off heart attacks.

A long-term study of male health professionals suggests that responsible, moderate drinking may benefit people with high blood pressure. In a study published in the January 2, 2007, Annals of Internal Medicine, only 4.9% of the men with high blood pressure who classified themselves as moderate drinkers (one or two drinks a day) had a heart attack during 16 years of follow-up, compared with 6.7% of nondrinkers. That’s about a 25% reduction in heart attack risk. The results are similar to a study of male doctors, which showed fewer deaths due to cardiovascular disease among moderate drinkers than nondrinkers over a five-year period.

Keep in mind that this work shows the average response to alcohol. How it affects you depends on your genes, metabolism, diet, and medications, as well as you and your family’s relationship with alcohol.A drink a day won’t help your blood pressure. (If you are concerned about it, use a home blood pressure monitor that’s been checked at your doctor’s office to make sure it is accurate.) But along with a healthful lifestyle, moderate drinking could protect you from one of its feared effects — a heart attack.

 ______________________________________________

 

Again…. the old cliche…

 

Be Safe…Drink in Moderation!

 

 

 

 

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

Adding TAX on Mc Donald’s Burger and Fries…

August 6, 2007

imagessdfert.jpg

I came across a very unique study that has probably never been done before.  How about adding extra tax everytime we take unhealthy fast foods ? Everytime we hear about being FAT and unhealthy…it has always been associated with Mc Donalds because of the way the place used to cook meals using high saturated fat or trans fat products.  Likewise the marketing strategy of UPSIZING french fries and burgers with unlimited soft drinks have been blamed as culprits for the majority of the Obesity epidemic in America and probably in the world as Mc Donalds has crossed barriers and invaded every nation in the world!

 The study was published recently in the Journal of Epidemiology and Community Health and looked at the assumption of extending vlaue added tax to unhealthy foods and what could be its impact in terms of health and economic costs : Could targeted food taxes improve health?  J. Epidemiol. Community Health, Aug 2007; 61: 689 – 694.
_______________________________________________________________________________

Data: Consumption patterns and elasticity data were taken from the National Food Survey of Great Britain. The health effects of changing salt and fat intake were from previous meta-analyses.

Results: (1) Taxing only the principal sources of dietary saturated fat is unlikely to reduce the incidence of cardiovascular disease because the reduction in saturated fat is offset by a rise in salt consumption. (2) Taxing unhealthy foods, defined by SSCg3d score, might avert around 2300 deaths per annum, primarily by reducing salt intake. (3) Taxing a wider range of foods could avert up to 3200 cardiovascular deaths in the UK per annum (a 1.7% reduction).

Conclusions: Taxing foodstuffs can have unpredictable health effects if cross-elasticities of demand are ignored. A carefully targeted fat tax could produce modest but meaningful changes in food consumption and a reduction in cardiovascular disease.

____________________________________________________________________________________________________

Probably based on this study…it can work! and most likely as a last resort to our continuing battle against the BULGE!   But again it may not plainly because people will still look for things they’ve been used to liking.  Just look at cigarettes and alcohol.  Even with the so called SIN taxes on these products, people continue to splurge and enjoy them no matter the consequences.In short… everything boils down to DISCIPLINE and CHARACTER if we have to change the habit of EATING of every individual and the country as a whole.  And to be successful… this should be shaped during childhood! 

Remember if you’re child is obese by 6 years old…his likelihood of becoming obese for life is 40% and if he is obese by 12 years old… his chances of becoming obese for life is 80%!

Tax or No Tax… The Discipline Starts at HOME!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, Personal Thoughts, The Truths on Obesity | 1 Comment »

Are You FAT But FiT?

August 4, 2007

3283079462.jpgYou maybe Fat but Fit and as a result your risk to develop heart disease is actually lower than your counterpart who Fat and Unfit!  This according to a new study published in the Archives of Internal Mediciane, July issue. 

Below is the summary of the study as published in heart.org:

___________________________________________________

“Arsenault et al studied 169 asymptomatic men with diabetes mellitus who were participating in the Quebec Family Study, a population-based study of French Canadian families living in and around Quebec. They measured abdominal adipose tissue accumulation, cardiorespiratory fitness (CRF), and indexes of plasma glucose-insulin homeostasis and lipoprotein-lipid profiles.  

After matching individuals with similar BMIs, men with low CRF were characterized by more visceral adipose tissue accumulation than men with high CRF (mean 114.4 cm2 vs 87.8 cm2; p<0.007) and by a poorer metabolic profile. When matched for visceral ( Abdominal) adipose tissue accumulation, however, such differences were no longer significant.

“This study underlines the importance of visceral (abdominal) adipose tissue or fat accumulation in the previously reported association between CRF and metabolic complications predictive of coronary heart disease and type 2 diabetes mellitus” .

“Our results suggest that visceral abdominal tissue accumulation could be a key confounding factor when the relationship of CRF, coronary heart disease risk, and metabolic syndrome is examined.”

Physical activity should be promoted, irrespective of age, sex, or degree of obesity as a measure to reduce adiposity, to increase energy expenditure, and to potentially decrease atherogenic visceral adipose tissue mass, they conclude. “

________________________________________________

There you go… being fat may not actually mean poor health risk RATHER it’s the cardiovascular fitness level or the Physical Activity that counts.

The more active we become…the less evil is our fat and the less likely we develop the outcomes of the disease of obesity!

Being FIT Matters….

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

How To Exercise The Right Way

August 2, 2007

4143585627.jpgWe know we need to exercise.  We are often told to be active most days in a week if we want to lose weight or just 20 to 30 mintues 3 x a week for cardiovascular workout.

BUT what’s the BEST way to do it?… do we exercise 1 hour straight? or is it better to have a rest period in between activities to burn fat effectively?

Excerpts from the Study of Dr Goto published in the Journal Of Applied Physiology…. 

___________________________________________________

This study compared the fat metabolism between “a single bout of prolonged exercise” and “repeated bouts of exercise” of equivalent exercise intensity and total exercise duration. Seven men performed three trials: 1) a single bout of 60-min exercise (Single); 2) two bouts of 30-min exercise, separated by a 20-min rest between exercise bouts (Repeated); and 3) rest.  In the Repeated trial, serum free fatty acids (FFA), acetoacetate, and 3-hydroxybutyrate concentrations showed rapid increases (P < 0.05) during a subsequent 20-min rest period. During the second 30-min exercise bout, FFA and epinephrine responses were significantly greater in the Repeated trial than in the Single trial. 

The relative contribution of fat oxidation to the energy expenditure showed significantly higher values (P < 0.05) in the Repeated trial than in the Single trial during the recovery period.

These results indicate that repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.

________________________________________________________________

In simple terms… it’s better to rest in between exercise activity than a single prolonged activity.  The rest period most likely made the tissues and body more efficient in burning more fat especially during the repeat exercise after the rest!

Meaning Rest in between activities is a good way to burn more calories and have time to take a breathier in between workouts!

My advise?  Exercise for 30 minutes then take a rest for 10 to 15 minutes then take a plunge to more activites again before heading back home….

What A way To Rest and Burn More Calories!

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts, The Truths on Obesity | 3 Comments »

Dark Chocolate for Hypertension? Anyone?

July 30, 2007

22173473171.jpgWe have long heard about the good news of enjoying dark chocolates.  The mere thought of eating one makes your tummy growl for food! Just recently while browsing my JAMA journal noted another study on dark chocolate which is really good news to chocolate lovers.

The July 4, 2007 issue of the Journal of the American Medical Association reported a new study to show the benefits of cocoa in dark chocolate long-term — the study lasted 18 weeks.  

This study is a well conducted study being a randomized, controlled, investigator-blinded, parallel-group trial with 44 adults, aged 56 to 73, with untreated mildhypertension without concomitant risk factors.  This study is well matched and the two groups compared were given either a one square (6.3 g) of a commercial brand of dark chocolate per day, constituting just 30 kcal, or white chocolate which is  polyphenol-free to enjoy for 18 weeks.

Results Are Amazingly GOOD NEWS:

From baseline to 18 weeks, dark-chocolate intake reduced mean systolic BP by 2.9 mm Hg (p<0.001) and diastolic BP by 1.9 mm Hg (p<0.001) without changes in body weight, lipids, glucose, or 8-isoprostane. Hypertension prevalence decreased from 86% to 68%.  There was  a sustained increase of S-nitrosoglutathione by 0.23 nmol/L (p<0.001) and the appearance of cocoa phenols in the plasma among the dark chocolate eaters.

Te reseacrchers explain the phenomonon: “The apparent mechanisms by which dark chocolate lowered BP suggests a chronic increase in the production of nitric oxide in the vascular endothelium… and it is likely that cocoa flavanols in dark chocolate were responsible for the observed effects on S-nitrosoglutathione and BP.”

BUT before everyone indulges on dark chocolates… it is important to remember that it should be DARK and not Milk or White chocolates…likewise keep in mind the AMOUNT because remember the CALORIES! The one square of dark choco can give you around 30 kcal per day.

A Chocolate A Day Keeps Your Doctor Away!

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, Tips on Hypertension | 5 Comments »

How Much Salt Can We Take?

July 28, 2007

imagessd.jpgThe new recommendations from the American Medical Association should be a wake up call to all of us.   We know that salt is important for the taste of our foods but taking too much can be harmful.  As physicians weve been harping on lowering salt intake to our patients when they prepare their foods not recognizing that the culprit may actually be food in the restaurant and the processed foods we buy in the groceries!

We know from studies that populations with an average sodium ingestion of less than 1400 mg/day have virtually no hypertension BUT the average intake of salt in the world is around 4000 mg per day while Filipinos usually take in more.  This is way above the recommended daily allowance of 2000 to 2300 mg per day.   

The recently published advisory in the Archives of Internal Medicine, July issue urged the Food and Drug Administration to take a look at the standards set for salt and to limit sodium in processed and restaurant foods. It is recommneded that a minimum 50% reduction in sodium in processed foods, fast-food products, and restaurant meals should be sought in the next decade it we have to decrease the risks associated with high blood pressure. More so to address the labelling of products known to contain High Salt levels.

The AMA paper has this to say: 

“Across populations, the level of blood pressure, the incremental rise in blood pressure with age, and the prevalence of hypertension are directly related to sodium intake. Observational studies and randomized controlled trials document a consistent effect of sodium consumption on blood pressure. The majority of sodium consumption in the United States is derived from amounts added during food processing and preparation. Leading scientific organizations and governmental agencies advise limiting sodium intake to 2400 mg or less daily (approximately 6000 mg of salt). Substantial public health benefits accrue from small reductions in the population blood pressure distribution. A 1.3-g/d lower lifetime sodium intake translates into an approximately 5-mm Hg smaller rise in systolic blood pressure as individuals advance from 25 to 55 years of age, a reduction estimated to save 150 000 lives annually.

With an appropriate food industry response, combined with consumer education and knowledgeable use of food labels, the average consumer should be able to choose a lower-sodium diet without inconvenience or loss of food enjoyment. In the continued absence of voluntary measures adopted by the food industry, new regulations will be required to achieve lower sodium concentrations in processed and prepared foods.”

A Pinch Of Salt For A Healthy You!

 

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Nutrition Health Tips, Tips on Hypertension, Tips To Protect Your Heart | 2 Comments »

How Much Exercise To Prevent Diabetes?

July 23, 2007

imageswer.jpgExercise and exercise…we know its benefits.  But one thing that really makes me exercise is my risk to develop Diabetes.  We know we can prevent this disease by behavioral therapy like taking care of ones diet and physical activity but doing the exercise for an hour can be TOO MUCH! A lot of friends buy the exercise gadget including the famous treadmill machine…but bet you, if I survey on this site how many of you out there has this machine but has no longer been used it for more than a year?  Any takers?

According to the U.S. Centers for Disease Control and Prevention (CDC) “one in three American children born in 2000 will develop type II diabetes!!!!” So parents take note: 1 in 3. As much as we want to pamper our kids for the lack of time we sometimes spend with them…be the parents or the grandparents who usually spoil these kids ( smile)  with candies, burgers and ice cream… Be AWARE!

But there’s hope:  new study at the University of Missouri-Columbia says that acute exercise — as little as 15 minutes a day — can have a profound influence on preventing and fighting the disease.  That’s easy!!!! 15 minutes is definitely manageable to anybody and am one of those that finds this study rewarding to all of us who feel disappointed about the need to really do the workout for an HOUR! But for guys who just dont have the time…read my other article below this…

This exercise activity is not the exercise of daily living BUT an acute form of exercise which is a bout of activity in which people Actively Participate!!!.  Activities like running, walking or biking for straight 15 minutes!

Remember there is no limit as to the impact of exercise on this disease… it has been proven to be effective at all levels.  Whether you are still trying to ward off this disease because of obesity or you are already a diabetic on medications or even if you are already on insulin for several yearts, exercise can make a difference in improving your body’s response to insulin.

A bit of good news for this week folks!

Only 15 Minutes Of Exercise Can Make A Difference!

Read My Other Related Posts:

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts, The Diabetes Facts | 3 Comments »

How To Live Longer Without Exercising!

July 20, 2007

3904728485.jpgBeing busy or too busy to exercise may not be bad after all….

A recent report from the Mayo Clinic may prove to be worth considering if we talk about the need to be more active to live long.  We all know the fact that increasing exercise not only prevents one from developing chronic illnesses associated with inactivity and obesity but also can make us feel better and live longer.

According to the March issue of Mayo Clinic Women’s HealthSource: marathon training or going to a gym is not required but by staying busy and active all day can do the trick.  Such activities that can help people live longer by expending more energy include household chores such as vacuuming, mopping the floor, washing windows, lawn work, caring for children or adults, walking or volunteering.

The study, published in the Journal of the American Medical Association, tracked 302 adults between the ages of 70 and 84 for six years.  The study showed that:

” Participants who had shown the highest energy expenditures due to more physical activities had about half the chances of dying of those with the lowest energy expenditures. Participants most likely to be in the high-energy group reported climbing stairs or working for pay as a daily part of their lives.”

There you go… being busy can mean healthier lives as long as people who are “too busy” for exercise,  can stay “too busy” around the house and at work, or in the community doing what they have to do and in return live healthier lives.

Great news to those busy bees…. just dont be geeks and be sedentary and “too busy” sitting in your chair facing your computers with only your fingers and mouths exercising.  Those activities dont count!

No More Excuses..Start Moving!

Posted in Exercise and Activity Tips, General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, The Truths on Obesity, Tips To Protect Your Heart | 3 Comments »

The Art Of A Relationship….

July 19, 2007

imagesaaa.jpgOver the years that Ive pratice medicine, what I find interesting when seeing patients is the feeling of their trust in us that we are doing the right thing for their health.  For me this is one precious gift we have that should be guarded, protected and should never be abused.  So anytime I give advises to my patients… be it medication or surgery… they know it’s for the good of their health and nothing else!

Giving time to tell them what they want to know and giving them the chance to ask questions are keys to a successful relationship.  This is A True Relationship.  I may not be as smart as the one next door but if patients feel comfortable when they see me then I am a better doctor to the eyes of that patient.

I guess my training at Mayo taught me to deal with patients more than their illness…treat them as your family…. and they will see you again…refer more patients to you and their kids to you.

I guess this is true to everything in this world.  Be it in business, government or as an employer.  It’s the relationship that you have with your customers or your employees that will put you up in the pedestal for your clients and friends to look up to and emulate.

Everytime, my patients leave my office… they often say “thank you”. This has made me think over the years.  I guess they’re thanking me for taking time to explain and to help them understand about their disease and thanking me for making them feel better by the mere fact that now they know what they have and how to handle their illness.  I guess by making them feel that I care and I am here to help was all worth their time to see me.

Build a relationship and one that should last… and that’s what I call SUCCESS!….

Love What You Do and Its Will Show! 

Posted in Lifestyle Measures, Personal Thoughts | 5 Comments »

Foods To Avoid If You Have High Uric Acid or GOUT!

July 18, 2007

2325435892.jpgThe scenario is common: the patient goes to sleep then around early dawn, he is awakened by severe pain in the big toe followed by fever and chills. This is almost always the symptom of a gouty attack!!!!  This condition affects the age group 30 to 50 years old and is the most common cause of joint pain among men.

Hyperuricemia or an excess of uric acid in the blood is the culprit for gout and is very common among diabetic patients. Likewise, in general population, gouty arthritis due to high uric acid commonly manifests as pain in the joints especially the big toe.  Unfortunately people always mistake any form of joint pains in the body as due to uric acid and therefore wants to avoid food associated with gout.  To be sure therefore if your joint pains are due to this disease, a simple blood test called uric acid can easily be determined in any lab.

NO NO if You Have GOUT or High Uric Acid:

  • The NUMBER ONE on my list is ALCOHOL!!!!
  • Anchovies
  • Gravies
  • Herring, Sardines
  • Mussels or Tahong
  • Internal Organs like liver, kidney
  • Dinuguan, Chicharon Bulaklak
  • Mackerel
  • Patis and Soya Products
  • Bacon and scallops

Use in Moderation:

  • Crabs, Oysters, Shrimps, and eel
  • Poultry and Meat incluidng soup and broth
  • Oatmeal
  • Certain Veggies like asparagus, spinach, mushroom and cauliflower
  • Legumes like beans or lentils

Once given a diagnosis, it is prudent that one takes care of it since the condition can recur and if not treated well may lead to other complications like kidney stones! Yikes!

Taking simple steps starting with our diet can go a  long way in improving our health….

Eat To Live and Not Live To Eat!

Posted in General Health Tips, Lifestyle Measures, Nutrition Health Tips | 511 Comments »

The Will Power To Stop The Urge To Eat…

July 11, 2007

3582617281.jpgI follow this simple principle to following a strict dietary habit that I feel is the most rewarding in terms of curbing one’s desire to eat… and eat MORE!

When I see a patient in the clinic who is apparently Gaining Weight or with fluctuating blood sugars especially 2 hours after a meal, I know there is a problem of Discipline and Will Power. The Urge to Eat defeated his Desire to stop eating and as a result, the patient gains weight and has high blood sugar levels. 

Because of my family history of Diabetes with my two siblings having Prediabetes, my risk is high to have the same problem…so I follow what I preach to my patient.  Experience wise…I know the Will Power should defeat the Urge To eat!

It may not be easy but it’s a doable thing.  I eat my oat meal for breakfast at around 6 AM. I then have a half of a sandwich by 9 AM plus a cup of Kafe Latte which I place in my coffee heater and have small sips in between patients and finish it by 12N.  Dont wait before you feel hungry beofre having lunch- eat at 12N whether you’re hungry or not! Sometimes the Desire to eat more can be rather strong but if you have the Will Power then after finishing a plate of half a cup of rice, 1 slice of meat/fish and veggies you should STAND UP and leave the dining table and start working on something else.  If you continue to nurture that desire to eat then definitely you will eat more! Then the guilt feeling starts to sink in once you feel bloated and FULL! You therefore FAILED!

Then slowly, you will notice that you feel good because you were disciplined enough to know when to stop and fight that bad desire to make you sick!

Remember my simple meassage of Will Power… and if you carry this habit for life… then I guarantee you good health.  Remember also that everything that comes out in our body comes from what and how much we put inside our mouths! Out due to IN!

Have the Will Power To Fight The Urge To Eat For Health! 

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Nutrition Health Tips, Weight Loss Tips | 4 Comments »

Too Little Sleep Because Of Work?

July 10, 2007

imagesslp.jpgIt’s not uncommon to party all night… study for our exams (especially when I was in Medical school) or staying awake late at night because of hospital duties OR as parents being awake all night with a sick child!  Whew… those were the times! 

 During these “Awake” periods our body tends to compensate by making us sleep more the next day…our bodies way of        ” catching up”.  These acute sleep debt or loses are not known to be harmful because our body is able to adapt to acute changes in life from sleep to emotions to hormonal changes.  What is not known until now is the chronic lack of sleep where we lose a little bit of sleep over a period of days, months or even years due to work and work and work!!!!!

Understanding the effects of chronic lack of sleep was recently published online by the Proceedings of the National Academy of Sciences (PNAS) from the group of Northwestern University.  In that study, the researchers discovered that “when animals are partially sleep deprived over consecutive days they no longer attempt to catch up on sleep, despite an accumulating sleep deficit.”  

The impact of these finding in humans is immense as experimental studies in humans showed that chronic partial sleep loss of even two to three hours per night was found to have detrimental effects on the body.  The effects include: impairments in cognitive performance, as well as cardiovascular, immune and endocrine functions.

The problem with these sleep-debt people is that they dont look sleepy nor report feeling sleepy BUT their performance on tasks was shown to decline.  Likewise, repeated partial sleep restriction in humans has been linked to metabolic dysfunction and cardiovascular disease.  In fact in our recent Endocrine Society Meeting, Sleep debt is now considered one major risk factor for Obesity and Diabetes!!!!

So how do we counter the effects of chronic sleep loss?

 Harvard Women’s Health Watch suggests: if you’ve missed 10 hours of sleep over one week, make up for it over the weekend and the following week. If you’ve missed sleep for decades, it could take a few weeks to repay the debt. Plan a vacation with a light schedule, and sleep every night until you wake naturally. Once you’ve determined how much sleep you need, factor it into your daily schedule.

So guys… it’s not bad to work and finish our tasks on time BUT if we overdo things to satify somebody even ourselves at the expense of our health…is something else!

Enjoy Your Work But Stay Within The LIMITS!

Posted in General Health Tips, Healthy Practice Tips, Lifestyle Measures, Medical News Bits, The Diabetes Facts, The Truths on Obesity | 7 Comments »

One Hour of Exercise Weekly Can Lower Your Blood Pressure…

July 6, 2007

Just One Hour of Exercise A Week Controls Hypertension!!

4150893541.jpg….says one headline that caught my attention.  Apparently this amount of aerobic exercise can be spread out over a week and has been shown to reduce systolic blood pressure ( the upper number) by an average of 12 points and the diastolic reading ( the lower number) by 8 points.

The study which was published in the American Journal of Hypertension, proves that one does not need to really spend a lot of time working out to get a benefit!  But the study also showed that the more you exercise the more the benefit in terms of lowering ones BP suggesting that we should do more than just an hour a week.

It is very important to remember that several medical guidelines recommend 30 to 60 minutes of moderate exercise on most days of the week because physical activity has been shown to reduce ones risk of heart disease, cancer, diabetes and obesity.

My Advise?

  1. Make sure you make exercise FUN… in so doing… you can sustain the idea of doing it daily!  
  2. Make it part of your daily routine just like driving a car of eating your meals! Once exercise has made its way into your daily schedule, then it becomes part of your daily routine!

We should have only ONE goal in mind when we think about Exercise…simply….

Keep Fit  To Be Healthy!

Posted in Exercise and Activity Tips, Healthy Practice Tips, Lifestyle Measures, Tips To Protect Your Heart | 6 Comments »

Are You Eating What’s Right For Your Bones? … Nutrition and Osteoporosis

July 3, 2007

Bone health is an important part of one’3681618293.jpgs yearly checkup.  The loss of bone mass contributes to early disability and death if the consequences of bone disease take its toll.  Fractures involving the spine and the hip contribute to significant morbidity and mortality that prevention of bone loss is the KEY!

Heres an important Fact Sheet from the University of Nebraska that I want to share because this involves common concepts in bone health involving common foods that we eat:

______________________________________________________________

While dietary calcium and vitamin D are important in helping prevent or treat osteoporosis, the following dietary concerns also come into play.

1.Fiber. Excessive fiber can interfere with calcium absorption. Dr. Miriam Nelson (author, Strong Women, Strong Bones) advises that the fiber occurring in food is probably not a problem. But, if you’re sprinkling extra fiber on food, such as bran on cereal, that might affect calcium absorption.

2.Caffeine. Excessive caffeine can increase urinary excretion of calcium. A 6 oz. cup of coffee has about 100 milligrams caffeine — the actual amount would depend on brewing time, etc. Tea, soft drinks and various medications also can contain caffeine. There are about 40 milligrams of caffeine in 6 oz. of regular brewed tea; green tea may contain less caffeine. Some soft drinks are comparable to tea in caffeine content.

3.Excessive sodium. Excessive sodium can increase urinary calcium excretion. Go easy on the salt shaker; taste before you salt. Limit the number of high salt foods. The Food and Nutrition Board recommends sodium be limited to 2,400 mg daily.

4.Alcohol. Consuming more than seven alcoholic drinks per week is associated with an increased risk of low bone density and of falls and fractures. Obviously, you shouldn’t drink seven drinks all in the same day.

5.Oxalic acid. This acid, present in certain foods, such as spinach, chard and beet greens, binds up the calcium in these foods. However, it doesn’t seem to affect the calcium in foods served with them. These greens are still good for you and may actually help improve calcium status in other ways. Also, though chocolate is a source of oxalic acid, it doesn’t seem to tie up the calcium in milk if you drink chocolate milk.

6.Soft drinks. When soft drinks replace milk as a beverage, individuals are drastically reducing the calcium content of their diets.

______________________________________________________________

Nutrition will always remain a part of once daily life whether for health and to prevent disease… be it for diabetes, obesity,hypertension or osteoporosis.

Eat Right, Be Light and Live Longer!

Read My Other Related Posts:

Posted in General Health Tips, Health Facts on Osteoporosis, Healthy Practice Tips, Lifestyle Measures, Nutrition Health Tips | 2 Comments »

Are Your Kids Addicted To Video Games?

June 27, 2007

3788732059.jpgAny form of addiction from food to video games can be “life threatening”. You have heard stories of a kid having lost his life after losing a game online. And when the American Medical Association started to voice out specific concern to include Video Game Addiction as a disease means…it’s now becoming a problem!

According to the AMA council, “up to 90 percent of American youngsters play video games and as many as 15 percent of them – more than 5 million kids – may be addicted.”  Likewise, it further noted that: “dependence-like behaviors are more likely in children who start playing video games at younger ages.”

According to the Associated Press release:

Overuse most often occurs with online role-playing games involving multiple players, the report says. Blizzard Entertainment’s teen-rated, monster-killing World of Warcraft is among the most popular. A company spokesman declined to comment on whether the games can cause addiction.

The telltale signs are ominous: teens holing up in their rooms, ignoring friends, family, even food and a shower, while grades plummet and belligerence soars. The culprit isn’t alcohol or drugs. It’s video games, which for certain kids can be as powerfully addictive as heroin, some doctors contend.

So guys…beware.  Check your kids before it’s too late and before it becomes an Addiction!

Are Your Kids Playing Too Much Video Games?

Posted in General Health Tips, Lifestyle Measures, Medical News Bits, Personal Thoughts | 6 Comments »

The Truth About Sex and Aging….

June 23, 2007

3046855028.jpgIt may be true that as we age, our sex life tends to deteriorate “literally”.  The frequency of sex may now be a factor due to more stresses in life both on the part of the husband and wife.  Likewise the notion that sex in older people is a “taboo” and not to be talked about is no longer acceptable.

Sex will always be a part of a good relationship.  And no matter how old, sex should be an essential element to a happy and healthy companionship.

The AARP recently in America held a survey on the topic Sexuality at Midlife and these are some of the interesting facts that came out:

  • 5 out of six respondents strongly disagree with the statement that “Sex is only for younger people.”
  • 6 out of 10 people considered that sexual activity is indeed a crucial part of a good relationship.
  • 10% of adults accepted the fact that they don’t particularly enjoy sex
  • 12% agreed never having sex again would be okay!
  • For the majority, the results from the study show that sexual activity is a critical part of a good relationship, and that a satisfying sexual relationship is an important factor affecting quality of life.

We have to accept the fact that as our body changes with age, so do the changes of sexuality follow.  Hormanal changes that occur especially with the declining testosterone levels in men resulting in loss of desire and erectile dysfunction as well as in women resulting in the loss of libido all contribute to the decline in sexuality.  But the good news is… there are now ways to address these medical needs so as we can continue to enjoy this one thing in life that is free and enjoyable!

Live stress as part of ones life and not let it deter you to enjoy sex.  If your mind is so preoccupied with the other thoughts then the pleasure from sex will be lost and depression can set in.  Stress maybe unavoidable but solving the problems besetting us should be done outside the bedroom!

There’s  no age limit to enjoying sex…there’s no limit to the frequency of sex.  Enjoy every minute of it and just have FUN!

Living and Aging Graciously Equates Wonderful Sex! 

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

Cancer Cases Are Rising…..

June 20, 2007

imagescancer.jpgThis alarm comes not as a surprise to me.  I got hold of this news release from the Associated Press which I want to share just to make us all wake up and think twice before we eat, and before we plan things in our lives…..

___________________________________________________________________________Longer Longer life spans and changing diet and lifestyles are among the factors that could lead to a dramatic increase in cancer cases in Asia by 2020, experts attending a conference in Singapore warn.If current trends continue, the total number of new cancer cases in Asia could climb from 4.5 million in 2002 to 7.1 million in 2020, the Associated Press reported.That increase could cause a major health crisis as poorer Asian countries struggle to pay the cost of cancer screening, vaccines and treatment, the experts said.“This will put a tremendous burden on patients, their families and the health-care system in each country,” said Singapore Health Minister Khaw Boon Wan, the AP reported.Smoking is a major cancer threat. In a number of Asian nations, more than 60 percent of males smoke, said Dr. Donald Max Parkin, a research fellow at the University of Oxford’s Clinical Trial Service Unit and Epidemiological Studies Unit.In many Asian nations, large numbers of people have moved from rural areas to the cities. That switch has led to more sedentary lifestyles, increased consumption of meat and fried foods, and fewer vegetables in the diet._____________________________________________________________________________

Havent you noticed that whether we are talking about Obesity, Diabetes or Hypertension… and now The Big C, the modifiable risk factors are all the same…The Lifestyle!  It may be a challenge to change the urban lifestyle but any chage for the better is worth the package! 

 

Changing Habits for the Better Means A Healthier Lifestyle!

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

« Older posts
Newer posts »