Archive for the 'Lifestyle Measures' Category

Can A High Fiber Cereal Breakfast Help You Lose Weight?

March 10, 2007

3458544841.jpgExercise alone is not enough for one to lose weight.  I hear many complaints from patients that they’ve been playing badminton at least 1 hour on most days of the week and yet they havent lost weight.  Why?  Because after their game, it’s EATING time!  And this is where calories accumulate more than the calories burned during the exercise.  So in general: weight loss equates to cutting down of high dense calorie foods to lose weight then be more active to maintain that weight!

One important finding that can help us lose weight is to incorporate high fiber foods to our diet.  This one study recently published in the September 2006 issue of the Journal of American Dietetic Association showed that incorporation of a high fiber cereal to the daily meal resulted in more weight loss than in the group who only cut down their calories.

The other advantage of adding cereals to the meal plan is that… while cutting out calories or certain foods can result in some nutrients being from the diet, the addition of high fiber cereal can avoid such loses.

The study involved comparing three weight-loss strategies: exercise only; exercise plus a reduced-calorie diet that emphasized whole-grain cereals; and exercise plus a low-cal diet that included no cereals. 

Those in the “cereal” group were given packets of whole-grain breakfast cereal.  The dieters lost roughly 12 pounds. What was intersting is that, the cereal group lost weight by also cutting down on saturated fat while increasing their intake of fiber, magnesium and Vitamin B-6.

Breakfast cereal with milk should not be bad after all because not only  is it high in fiber but also you  lose weight with it. 

You therefore get the best of both worlds:

 The benefits of High Fiber Diet and The benefits of Eating Breakfast!

Plan To Be Healthy… Start Losing The Excess!

The Benefit of Taking A Nap!

March 8, 2007

2635562638.jpgI actually want to work early… I can do more things without the distractions and my focus is great since it’s early in the morning. Once am in my clinic… it’s an uphill battle till 12N then my feeling starts to go downhill by around 2 PM.  Remember as physicians, we listen then think then diagnose then treat every person that seeks our help.  And mind you… this is non stop from 7 till 3 PM.  So I look forward to going home, have my own time and take my daily nap for around 20 minutes.  This mid day or mid afternoon nap really rejuvenates your feeling.  It relieves you of the stress that you have accumulated throughout the day!

But did you know that now there is a study that proved me right.  It has been shown in one study recently published in the February 12 issue of the Archives of Internal Medicine that….

 “taking siestas of any frequency or duration is associated with about a one-third reduction in mortality from coronary heart disease, particularly in working men“.

The magnitude of the reduction varied depending on whether the napping was occasional or regular.  So the more frequent you do it… means the better you handle the stress… than the less chance for the stress hormones to harm your heart!  Remember stress hormones like steroid and cathecholamines are not friendly to our bodies especially if we get the surge of these hormones everytime we get too busy at work, get angry, depressed, anxious or pressured at work.

I can always work till 7 PM but I need to reclaim the calm after the day! What will my money do if I get a heart disease? Less money!  Priority counts in making sure you know when to stop and relax…when is enough really enough!  This is what I call: Health as Wealth!

A Mid day Nap is actually only asking too little form your time. 

I guess the study just emphasizes one thing:

Take Time To Relax To Live Long and Be Healthy!

Why Am I Not In Shape?

March 6, 2007

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The cartoon says it all…..

The Mind may know BUT its the Action that Counts!

The Importance of Flossing

March 3, 2007

2955575324.jpgPeriodontal disease is a very common condition among my diabetic patients.  It has been shown that severe periodontitis can affect 0.5% to 1.0% of the adult population, with as many as 80% of adult population having some form of periodontal disease.   It is therefore a must that care of our teeth and gums should start from the young especially with the recent finding of an association between teeth problem and the heart!

Several cohort and case-control studies have already shown that periodontitis is associated with endothelial dysfunction, atherosclerosis, and an increased risk of heart attack and stroke.  Suggesting that inflammation of the gums can actually be a factor that can lead to long term damage to the heart as well.  As a result… now we know why Flossing is important as part of our daily oral hygiene.  By preventing gum and teeth problem, we can therefore reduce our risk for heart disease. 

In a recent study published in March 1, 2007 issue of the New England Journal of Medicine, this important showed that  “At six months, those subjects who had intensive treatment of the periodontitis, which included flossing…  was associated with reduced indexes of periodontal disease severity and significantly better endothelial function.”  The improvement was associated with lower levels of infllammatory markers which are markers also known to be associated with higher risk of heart disease. It is important to note that endothelial function is a marker of how healthy one’s heart and vessels are.  Any improvement in endothelial function means a good effect on the heart and the vessels.

As more information and studies have proven that heart disease is due to low grade inflammation… simple disease affecting the mouth which is easily preventable should therefore be addressed because low grade inflammation involving the gums and teeth can have a major impact in our risk for heart disease.

When was your last visit to your dentist?

So for Better Breath and Healthier Heart…

Make Sure You Floss… and Visit Your Dentist!

Read My Other Related Posts:

  1. How To Prevent Bad Breath

  2. The Harm of Being Obese, Having Bad Breath and Gum Disease

 

The Waist Twisting Disc: Another Gadget to Help Lose Weight

February 27, 2007

imagesdfghfgh.jpgI just discovered this gadget given to me by a pharmaceutical company which has been sitting on my bathroom floor together with my bathroom scale.  It’s actually an innocent looking small round disc shaped exercise gadget that can make you move in one place anywhere anytime.

This device is an innovative and a safe home fitness device that is made of a strong plastic platform that “allows you to produce an intensive rotating movement when standing on it.”  It allows you to move sideways without stressing your back.  It is small but actually durable enough to withstand our weight and still allows our whole body to move sideways freely. 

It is suited for individuals who are lazy enough to change to a sports attire and drive to a gym.  Great for people who wants a home fitness equipment that can give one a great aerobic exercise program.   And since it is small and light weight, it can be carried inside a backpack and used anywhere, anytime!

I am now a great fan of this gadget.  I started using it during one rainy day and just missed my daily walking regimen.  So as not to give an excuse to not doing my routine, I grabbed my iPod, stepped on the disc and started twisting.  And to my amazement I enjoyed it without having to change my boxer shorts and “kamiseta”.   And to think, I was able to exercise even if it was raining outside.

I thought of writing about it after I’ve been doing this regimen for quite sometime.  I have to make sure it serves its purpose without giving me the muscle aches from the twisting that you have to do.  I do few twists in the morning with my sit-ups before I take a bath then my full routine in the afternoon alternating it with my walking exercise and swimming.  Again… no more excuses that it is raining or the usual excuse “that my knees hurt when I walk”….

imagesas.jpgHere’s One small lightweight gadget that I strongly recommend….

It can help anyone keep fit and healthy…

 and likewise …

help one lose weight while having fun…

The Waist Twisting Disc… Grab One For Health! 

Read My Other Related Posts:

The Best Time To Do Your Exercise

February 24, 2007

ty.jpgIve been asked this question several times already.  Am not sure if there is a right or wrong answer to it.  What I know is there should be no excuse NOT to exercise because we own our time and therefore we can always incorporate a time to do physical activity anywhere and anytime we deemed it best.  Just like scheduling a meeting with a partner to discuss business prospects, we always allow time to do it in our day to day activity.  So why not put the same scheme with regard to exercise?  Well… just excuses not to do things we hate to do!

Just came from Butuan to give a lecture to my fellow doctors in the Caraga region.  I have to fly to Manila first then to Butuan… it’s pretty tiring but after seeing the doctors appreciate what you have sacrificed for them to educate them further in their quest for further education… it was really worth it!  But since the next day flight out of Butuan was still at 12:30 PM, I had idle times to do things I want to do.  I did not bring my shorts so I cant swim.  I dont have my rubber shoes so I cant walk or run outside.  But I brought my iPod… so with my boxer shorts and sleeveless shirt… I was off to my exercise regimen inside my room!  My point is… you can be physically active ANYTIME, ANYWHERE as long as you have the WILL to do it!

So guys… dont give excuses.  We all know the benefits of being active but we always give excuses not to do it because we’re busy and the lack of time!  Busy earning money enough to spend it all when we get sick! 

So…The Best Time To Do Exercise? ANYTIME!

Read My Other Related Posts:

Can Coffee Help Prevent Diabetes?

February 19, 2007

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On Why I Drink Coffee Everyday…… 

I start seeing patients and doing my thyroid biopsy procedures at 7:00AM.  I do this so I can finish my work early and be home at 3:00PM.  By doing so, I have more time to do other things… for myself… like exercise, doing repairs in the house and other stuff like banks, etc. and the most important part…to have time with my kids!

To keep me active throughout the day, I usually have my coffee beside me. I like caffee latte but with skim milk rather than full cream milk.  No added cream and other fancy frostings because they add up the calories in your coffee.   Likewise I use it to trick my body and tummy that I am putting something in it to keep it from growling for food! As a result  it keeps me from being hungry in between meals.  Another trick that I use to maintain my weight! To my luck, a recent study showed that indeed coffee can help reduce one’s weight.

But what became more interesting with coffee are the studies showing that coffee intake can help lower ones risk to develop diabetes.  This should be GREAT!  You see, my mother is a diabetic, I have 2 siblings who are now prediabetics… so the risk is high for me to become one!  Therefore I follow my own recommendation to everyone: I have to keep fit by making sure I take care of what I eat and be physically active.  The beneficial effect of coffee on ones risk to develop diabetes is a PLUS!  Meaning I am not drinking coffee to prevent diabetes but since I enjoy it every morning, the results of several studies that it can prevent diabetes is an extra benefit to me. 

  • Increased coffee consumption appears to be associated with a decreasing risk of developing type 2 diabetes, according to findings of a prospective study of Finnish men and women published in JAMA 2004;291:1213-1219
  • The recent ARIC Study involving 12,000 individuals, showed a significant reduction in the risk of developing diabetes with coffee consumption published in American Journal of Epidimeology in Sept of 2006.
  • The Harvard study based on data collected from >80,0oo female nurses published in Diabetes Care in 2006 showed a 50% reduction in the risk of developing diabetes…  The same institution in their earlier study likewise showed that Men who drink six or more cups of coffee a day were less than half as likely to develop diabetes compared with nondrinkers. While drinking four to six cups helps cut their risk cut by 29%
  • In a recent prospective study among 28,000 postmenopausal published in Archives of Internal Medicine in 2006, coffee consumption was associated with >20% reduction in risk to develop diabetes.

Dr Hu of Harvard Medical School did a systematic review of all proofs regarding coffee and his conclusion was:

Habitual consumption of coffee indeed can lower ones risk for developing diabetes.  And the reduction can be as much as 35% for inidividual taking more than 6 cups a day.

There you go… now you know why I have a cup of coffee on my table while seeing my patients.  And why I prefer drinking coffee than any other beverage: less calories, filling and lessens my chance to become a diabetic!

Another Good News For Coffee Lovers!

Read My Other Related Posts:

The Way To Live A Healthy Life…

February 12, 2007

1978699919.jpgI received this story by email… and I just have to post it in my blog so I can probably read it over and over again just to remind myself that there are really better ways to make this world a better place to live in. It’s a story that will realy make you feel good in times of bad news … and a lesson of a positive attitude that can lead us to a healthy and better life….

At a fundraising dinner for a school that serves learning-disabled children, the father of one of the students delivered a speech that would never be forgotten by all who attended. After extolling the school and its dedicated staff, he offered a question: “When not interfered with by outside influences, everything nature does is done with perfection. Yet my son, Shay, cannot learn things as other children do. He cannot understand things as other children do. Where is the natural order of things in my son?” The audience was stilled by the query. The father continued. “I believe  that when a child like Shay, physically and mentally handicapped comes into the world, an opportunity to realize true human nature presents itself, and it comes in the way other people treat that child.”
 Then he told the following story:

Shay and his father had walked past a park where some boys Shay knew were playing baseball. Shay asked, “Do you think they’ll let me play?”  Shay’s father knew that most of the boys would not want someone like Shay on  their team, but the father also understood that if his son were allowed to play, it would give him a much-needed sense of belonging and some confidence to be accepted by others in spite of his handicaps. 

Shay’s father approached one of the boys on the field and asked (not expecting much) if Shay could play. The boy looked around for guidance and said, “We’re losing by six runs and the game is in the eighth inning. I  guess he can be on our team and we’ll try to put him in to bat in the ninth inning.”Shay struggled over to the team’s bench and, with a broad smile, put on a team shirt. His Father watched with a small tear in his eye and warmth in  his heart.

The boys saw the father’s joy at his son being accepted. In the bottom of the eighth inning, Shay’s team scored a few runs but was still behind by three. In the top of the ninth inning, Shay put on a glove and played in the right field. Even though no hits came his way, he was obviously ecstatic just to be in the game and on the field, grinning from ear to ear as his father waved to him from the stands.

In the bottom of  the ninth inning, Shay’s team scored again. Now, with two outs and the bases loaded, the potential winning run was on base and Shay was schedule to be next at bat.At this juncture, do they let Shay bat and give away their chance to win  the game? Surprisingly, Shay was given the bat. Everyone knew that a hit was all but impossible because Shay didn’t even know how to hold the bat properly, much less connect with the ball.  However, as Shay stepped up to the plate, the pitcher, recognizing that the other team was putting winning aside for this moment in Shay’s life, moved in a few steps to lob the ball in softly so Shay could at least make  contact. The first pitch came and Shay swung clumsily and missed. The pitcher again took a few steps forward to toss the ball softly towards Shay. As the pitch came in, Shay swung at the ball and hit a slow ground  ball right back to the pitcher.The game would now be over. The pitcher picked up the soft grounder and could have easily thrown the ball to the first baseman. Shay would have been out and that would have been the end of the game.  Instead, the pitcher threw the ball right over the first baseman’s head, out of reach of all team mates. Everyone from the stands and both teams started yelling, “Shay, run to first! Run to first!” Never in his life had  Shay ever run that far, but he made it to first base. He scampered down the baseline, wide-eyed and startled.Everyone yelled, “Run to second, run to second!” Catching his breath, Shay  awkwardly ran towards second, gleaming and struggling to make it to the base. By the time Shay rounded towards second base, the right fielder had the ball … the smallest guy on their team who now had his first chance to be the hero for his team. He could have thrown the ball to the second-baseman for the tag, but he understood the pitcher’s intentions so he, too, intentionally threw the ball high and far over the third-baseman’s head. Shay ran toward third base deliriously as the runners ahead of him circled the bases toward home.All were screaming, “Shay, Shay, Shay, all the Way Shay” Shay reached third base because the opposing shortstop ran to help him by turning him in the direction of third base, and shouted, “Run to third! Shay, run to third!” As Shay rounded third, the boys from both teams, and the spectators, were  on their feet screaming, “Shay, run home! Run home!” Shay ran to home,stepped on the plate, and was cheered as the hero who hit the grand slam and won the game for his team.

That day”, said the father softly with tears now rolling down his face, “the boys from both teams helped bring a piece of true love and humanity into this world”.

 Shay didn’t make it to another summer. He died that winter, having never  forgotten being the hero and making his father so happy, and coming home and seeing his Mother tearfully embrace her little hero of the day! 

A Great Story and a helpful reminder on how we can make a difference in this world.  It’s not a matter of who wins in what we do but how our attitudes have affected the lives of the many.  Its the legacy of living a fruitful life filled with the thought that your works continue to impact greatly the lives of others in a positive way that matters the most!

Living a Positive Attitude Means A Healthy Life!

Meal Replacement : Another Way To Lose Weight…

February 9, 2007

37907386321.jpgOne easy way to convince patient in strategies to lose weight is meal replacement.  We have heard of Slim fast and locally Herbalife.  Both strategies use meal replacements in a form of low calorie drinks.

Theoritically, it is an acceptable option because you are not deprived of a meal.  The shakes are calculated to give you enough calories for the day but not too much to store these calories as fat.  The problem with these products is the expense associated with buying them because of networking and marketing costs.

Here’s a simple way to do just the same with similar results that’s easy on your pocket.  Meal replacement shakes are available in the market if you just have the time to look for them.  Being an endocrinologist, I usually go for the calculation of 40% of the total calories from fat but should be predominantly monounstaurated with around only 40% of calories from carbohydrate.  This to avoid a sudden surge of sugar after a meal.

I usually advise my patients to replace their morning meals and evening meals with a meal replacement shake.  My choice for this is the product of Nestle called Nutren For Diabetes.  It stands out over the rest because of its whey protein content.   As we know, whey protein contains high levels of both essential and non-essential amini acids, and is low in fat content ideal for my diabetic patients.  The shake can be combined with a fruit ideally an apple, and a pear.  I usually avoid fruits with high glycemic load like banana or mango.

Patient can eat a regular meal for lunch. I also advise them to eat the Nutren Balance cereal bar as mid morning and mid afternoon snacks.  This oatmeal based cereal bar is also calculated with enough calories to avoid weight gain but has enough fiber bulk to delay hunger.

The whole day should end with plenty of water, one multivitamin per day and of course for weight maintenance, daily exercise like walking.

Make sure though you feedback me if this strategy worked for you….

Meal Replacement: Another Alternative to A Healthy Weight Loss Strategy!

Do Read My Other Weight Loss Related Tips:

The Truth Behind The Antiperspirant and Breast Cancer Link

February 7, 2007

3370060387.jpgThe first time I heard about this controversy was around the time a friend developed breast cancer.  She tried blaming it on her underarm deodorant.  I cant imagine not using one after a bath as part of one’s hygienic routines.  But now comes this rumor of a possible link between our daily use of an antiperspirant and breast cancer.  Apparently the compound Aluminum present in antiperspirant and not in deodorant is the culprit.  But are these claims true or just  a myth?

The truth of the matter is that few clinical studies in humans have addressed the issue. 

  • The American Cancer Society has this to say: ” a carefully-designed epidemiologic study of this issue published in 2002 compared 813 women with breast cancer and 793 women without the disease found no relationship between breast cancer risk and antiperspirant use, deodorant use, or underarm shaving.”
  • Likewise in a recent report released by the  National Cancer Institute, the institution concluded that “no conclusive research” exists linking the use of underarm antiperspirants or deodorants to breast cancer.

Whew… what a relief.  This controversy tells us one thing.  This baseless rumor in the internet started it all.  So before we believe in anything written on print or on-line… it is better to confirm based only on pure scientific basis and nothing else!  The two major institutions with cancer experts on board say it all!

Now We Can Remain Odor Free With Our Arms UP !

Read My Other Related Posts:

Are You Satisfied With Your Doctor?

February 5, 2007

2633029124.jpgIn any transactions whether for health or wealth… we make sure that customers are satisfied not only of our goods but more so our service! We see surveys being done in stores or restaurants to make sure that the establishment conforms to the needs of the customers they target.  It is basically not different with regard to doctors handling our patients.  What matters is not mainly the credentials and the expertise of the physician … but more so the way the doctors handle and manage their patients from the time they are in the waiting room to the time they are seen in the clinic room. 

As the dictum at the Mayo Clinic is… patients are there to seek comfort from their illness.  As such we were trained to follow that dictum to always make our patient fell comfortable to face their sickness.

While in Manila attending a convention last weekend, I happened to read an interesting survey in February issue of  Consumer Reports …that looked at this question of patients satisfaction on their doctors.  Interestingly most were positive and were satisfied with their doctors but obviously there were complaints.  The number one complaint was the time spent in the waiting room.  The same is true here in our country especially with doctors following a “no appointment” scheme.  With this… doctors can just come in anytime they prefer.  And it is for the same reason that I always insist on my patients to avail of my” By Appointment” scheme because I believe this is the only way that both parties can be happy with less waiting time. 

Other complaints from patients included:

  •  “Couldn’t schedule an appointment within a week“. This is where I am guilty of and actually the downside of the appointment scheme.  The schedule just fills up fast so patients complain… Any recommendation for a win-win situation?
  •    Spent too little time with me
  •    Didn’t provide test results promptly
  •    Didn’t respond to my phone calls promptly

The survey is really an eye opener for us physicians. I may be guilty of one but pretty much I guess I have a passing mark.

How about you… Any experiences with your doctors you want to share?

Better Still….

Tell Your Doctors What You Think…

How To Treat A Sprain: Can We Use Warm or Cold Pack?

January 31, 2007

27470618731.jpgAfter an injury from sports or just a mere accident from a simple jogging exercise or walking, a sprain can be disabling enough due to pain.  So what needs to be done if this happens: can we put ice pack? or how about warm compress?

Here’s a Healthy Practice Tip:

Actually both can be applied to the injured site and can be used alternately.  The purpose of applying heat is to relieve the swelling to the injured site by relaxing the muscles and allowing blood to flow to the injured site.   It is said that moist heat is more effective than dry heat, so you can actually use a moist towel- make sure it’s warm rather than hot to prevent burns or rather still… take a hot bath or shower.  Apply warm pack to the area 2-3x a day.

On the other hand,  the purpose of using a cold pack to the injured site is mainly to reduce pain by numbing the injured area.  Likewise cold compress can reduce the swelling as long as ice is applied at least twice a day, for about 15 minutes at a time.  What I usually do is do is use pre-made ice packs that I always keep in my refrigerator.  Other alternative is to put some ice cubes in a plastic bag or a towel.

So the next time somebody has a sprain in the family… you know what to do….

Warm or Cold: Both Can Do The Job!

Read My Other Healthy Practice Tips:

Weight Loss Surgery: Is It For You?

January 27, 2007

2459156720.jpgIn one recent survey, weight loss surgery is now increasing as a preferred way of losing weight in the US especially among baby boomers.  In a report by  Zhao published in Healthcare Cost and Utilization Project Statistical Brief#23, Agency for Healthcare Research and Quality in January 2007, “more Americans are turning to weight loss surgery and that an increasing number of younger people are undergoing these procedures.” 

In my practice nowadays, our center is also getting more patients requesting for weight loss surgical procedures.  Cebu Doctor’s University Hospital has the required facilities to do the procedure.  But who are candidates of these procedures?

Ask Yourself These Questions:

  • Do you have a BMI of 40 or more?
  • Are you suffering from mechanical problems due to obesity like arthritis or difficulty getting employment because of your weight affecting your work?
  • Are you suffering form obesity related medical complications like diabetes, hypertension, sleep apnea or heart disease?
  • Have you tried unsuccessfully other non invasive techniques of losing weight especially behavioral therapy?
  • Are you well informed that the procedure may entail some risks?
  • Are you really determined to lose weight and improve your health and has thought about it for quite sometime?
  • Are you ready to change you way of life and some habits after the operation?
  • Do you know that you may need and be committed to life-long medical follow-up?

The most difficult part in weight loss surgery is if a patient does it solely for cosmetic reasons and not health and hasn’t focused enough to know the difference.   For me… I always tell my patient that…

 “To be Successful Requires More Than Want But NEED!… The need to promote, preserve and enjoy health!” 

It is also very important that the patient needs to understand that there is a difference between: “I want to eat but I cant! “and “I don’t want to eat because I’m full!”  Once you have undergone gastric weight loss procedures like gastric banding… you’re desire to eat remains but you cant because you feel full easily.  This is where discipline to stop eating or face the risk of vomiting complications come in!  I always tell my patients: it’s like having the desire but you cant because you are impotent.  If you are not ready to face this challenge then the procedure is not for you!

 If you have answers to each question and we deemed you as a candidate for surgery then off you go…..

Weight Loss Surgery: Another Option For Health!

Read My Other Related Posts:

Tips on How To Stick To Exercise

January 25, 2007

exerc1.jpgConvincing patients to exercise can be tough… not only does it need discipline and determination but the harder part is how to plan ahead that this patient will stick to the regimen. 

The idea of losing weight can be attractive but doing it is another story. Going through my recent posts on weight loss tips: a simple way to lose weight using the food diary, eating the right food choices and benefits of increasing physical activity…this time I thought it would complete the package by sharing with you some tips on how to stick to a regimen.  It is as important as having a goal and achieving that goal… so that all we need to do is to stay focus to be successful!

  • Make sure it’s a regimen you like doing.  Read, listen to music using your iPod or watch TV while while doing the treadmill.
  • Being with someone else can make the activity more fun and exciting.
  • Dont do the same routine everyday because it can get boring.
  • Check the weather… check the area where you plan to exercise.  Make sure its comfortable and you’re comfortable too…meaning- never exercise right after eating.

Remember…exercise for fun and health. Be focused and determined to make exercise a lifestyle more than just a habit!

Lastly… the American Academy of Family Physicians provided more tips  which I found helpful and simple:

Making exercise a habit

  • Stick to a regular time every day.
  • Sign a contract committing yourself to exercise.
  • Put “exercise appointments” on your calendar.
  • Keep a daily log or diary of your activities.
  • Check your progress. Can you walk a certain distance faster now than when you began? Or is your heart rate slower now?
  • Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
  • Think about joining a health club. The cost gives some people an incentive to exercise regularly.

Exercise For Fun and Health…Stick To It For Life!

Read My Other Related Posts:

Foods To Avoid If You Have Heartburn

January 23, 2007

3464601270.jpgDue to missed meals as a result of too many activities and too little time… most of us suffer from dyspepsia or ulcer like symptoms.  One other acid related symptom that can result from the acid from the stomach to splash into your esophagus is called heartburn.  This will feel like heart attack and occurs most especially while lying down or at night  An irony to this is that certain foods tend to trigger the onset of heartburn symptoms such that in a recent survey conducted by the National Heartburn Alliance (NHBA) : 92%  point to food as the primary cause of their discomfort.

So if you have symptoms of heartburn… before grabbing or ordering foods to fill your stomach, reconsider and think if in turn what you’ll be eating will trigger the onset of your discomfort.

  • Foods To Go: beef, chicken nuggets & buffalo wings and the yummy french fries.  And anything fried!
  • Sweets. Chocolate, Chips, brownies, doughnuts ( the tasty Krispy Kreme) .
  • Drinks and Fruits. Orange juice, and lemonade, cranberry juice, wine coffee and tea, carbonated drinks ( goodbye to soft drinks) 
  • Others: tomato, mashed potatoes( especially with butter), raw onion, potato salad, Macaroni and cheese, spaghetti with marinara sauce, and ice cream.  Meaning… anything creamy and fatty!

Last advise: eat smaller meals especially prior to bed.  By doing so, you decrease the tendency of the food to reflux from your stomach into the esophagus.

But… Make sure it’s really heartburn because your symptoms may actually signal a heart disease. 

Read My Other Related Posts:

Red Meat and Breast Cancer

January 19, 2007

3763834536.jpgBeef or Pork… are the main stays in most of the meals being served worldwide.  That’s the reason why Mc Donalds can be found anywhere in the world.  From kids to adults… we all love the burger.   

But while going through my journals, I came across this article published recently in the November Issue of the Archives of Internal Medicine.  This time, the association between red meat and breast cancer was analyzed and I thought since breast cancer is one dreaded but “curable” cancer nowadays is to share with you this tip to hopefully lower your risk to develop it and share this information to your wives or mothers and sisters.

The study involved the 90,659 women,  who participated in the Nurses’ Health Study II.  During the 12 years of follow-up, around 1,021 women developed invasive breast cancer.

Women who ate around 2 servings of red meat per day were more likely to develop estrogen-positive and progesterone-positive breast cancer ( 97% more)  than those who ate red meat only three or fewer servings per week.

What types of Red meats were the culprits?  The usual red meats we love…. including hamburger,beef or pork as a main dish, anda variety of processed meats.

Again… to prevent any ilness, we modify factors that can be changed in our lifestyle,  And dietary factors are one modifiable culprits of a disease.  It  requires both knowledge and discipline in our food choices to be successful.  It boils down to one’s determination to prevent a disease and a goal to remain fit through an active and healthy lifestyle.

Remember it’s the Sacrifice and the Determination that can lead us to Success….whether in business or in health….

So for your next meal….

Fish… Anyone?   

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Are You At Risk For Cancer?

January 17, 2007

30837198761.jpgAm not sure if there is a season of cancer but just reading the local newspapers nowadays, you see obituaries of prominent people all with the same diagnosis of early death due to the Big C!  We fear cancer that we dread just hearing it as a diagnosis of our ailment.  So what can we do to prevent cancer and who is at risk? 

Actually everyone has some risk for cancer. In one survey in the US:” cancer is likely to affect 1 in 2 men and 1 in 3 women at least once in their lifetime.”  Meaning we all have that risk that we should know and try to change the factors that increase our risk.  So what are these factors that affect our risk?

  • tobacco use,
  • lifestyle choices (such as diet and exercise),
  • family history, and
  • factors in your workplace and environment.

The real question however is: How can I protect myself from getting cancer? Just like ones risk for diabetes, or other chronic ailments, some risk factors for cancer like the family history are non modifiable. But you can definitely modify some of the risk factors like:

  •  Your diet ( eating more red meat for example increases your risk for some cancers)
  • exercise habits ( sedentary lifestyle and obesity)
  • Too much sun exposure and
  • The use tobacco products. .. smoking 2 packs or more per day increases ones risk to cancer 20 fold. 

For most types of cancer, the sooner the cancer is found and treatment begins, the better your chances of recovering and improved survival.  We have screening tests already available.  So if you assessed yourself to be at risk then … better act early…

Know if You Are At Risk… Then Do Something About It! 

Read My Other Related Posts:

The Food Diary: How It Can Help One Lose Weigth

January 14, 2007

4204617119.jpgObesity and overweight are becoming prevalent and more complicated. To be overweight gets you more complications of developing other illnesses like diabetes, high blood pressure and heart disease.  You’ve seen friends losing weight but then gain back their lost weight because of fad diets which really don’t work.  The basic requirement of maintaining ones weight is determination and discipline in changing ones lifestyle. 

While reading a post on How To Lose Weight, the article points out that just being conscious of what you eat helps.  And basically this is the purpose why we ask for a food diary on any patient who asks for obesity management.  By being more aware of what you eat … you end up avoiding habits that make you unconsciously eat when in fact you’re no longer hungry.  Likewise the diary helps you analyze later on the day… which servings were more than they should be with plenty of calories that you can avoid later on.

Basic Rules To Remember:

Write Everything You Eat:
From a simple gum, to a can of juice to a big piece of pie.  Write everything you eat everytime you nibble and don’t forget to bring your diary anywhere you go.

Be Specific:
Include the extra cup of added sauce when you ate steak… or the 4 french fries you ate while watching TV or the pack of popcorn while watching the movie.

Write The Amount To The Detail:
¼ cup of rice or 1 palm size of meat or a tablespoon of sugar to the exact number of chips

Again it’s not difficult…it’s a matter of doing it. The attitude should NOT be… I can’t lose weight because…BUT rather … I need to lose weight…and therefore how can  I lose weight! 

The Food Diary… Practical, Simple and Easy! Try  Doing It!

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Are Sleeping Pills Safe? Tips To Induce Sleep…

January 10, 2007

2265466448.jpgAnxiety, stress, too many things to think about, drinking too much coffee are some good reasons why people can’t sleep. Not getting enough sleep puts one at risk of chronic illnesses like diabetes and depression.  And if this happens almost everyday, then almost always one will need to seek medical help.  And the obvious immediate help given is the sleeping pill!  But how safe are the Sleeping Pills?

Below is the list of available sleeping pills noting its duration of action and more specifically the risk of developing dependence which can be disabling in the future.   The ones highlighted are available to us locally.

Drug

  Duration of Effects Side Effects Dependence
Diphenhydramine   4-6 hours (sleepiness may last longer) Daytime sleepiness; confusion and difficulty urinating in older people. Low
Selective GABA Medicines

  • Ambien or Stillnox (zolpidem tartrate)
  • Ambien CR (zolpidem tartrate extended release)
  • Lunesta (eszopiclone)
  • Sonata (zaleplon)
  6-8 hours Usually few. Memory disturbances, hallucinations, behavior changes possible. Med(usually low)
Sleep-Wake cycle Modifiers

  • Rozerem (ramelteon)
  4-6 hours Headache, drowsiness, dizziness. Uncommonly, problems with sex drive. Loss of menses or problems getting pregnant. Low
Benzodiazepines

  • Ativan (lorazepam)
  • Halcion (triazolam)
  • Restoril (temazepam)
  • Valium (diazepam)
  • Xanax or Xanor  (alprazolam)
  Varies (from 4 hours to more than 12) Sedation, loss of muscle coordination, dizziness, habit-forming. Higher
Tricyclic Antidepressants

  • Adapin (doxepin)
  • Aventyl (nortriptyline)
  • Elavil (amitriptyline)
  • Pamelor (nortriptyline)
  • Sinequan (doxepin)
  • Trazodone (desyrel)
. Not well studied Low at usual doses for insomnia. Dizziness, blurry vision, difficulty urinating, cardiac arrhythmias possible. Trazodone can cause prolonged, painful erections. Low

 Remember….all sleep medicines have untoward side effect and the most problematic of all is their potential for causing dependence…mainly psychological dependence, not physical.  So if you have to use these pills, get the one with the low dependence risk.

Before resorting to pills…I outlined some remedies in my previous post: Sleepless Nights?.  But do take time to try some other natural remedies that may help induce you to sleep tightly:

  • Warm milk contains high levels of tryptophan known to be a natural sedative.
  • Aromatherapy especially with massage using jasmine oil, lavender oil, and other relaxing essential oils, may actually help induce one to achieve sleep.
  • Relaxation techniques such as meditation may help.
  • And more importantly, avoid mentally stimulating activities in the evening hours… that is… don’t bring your job to bed!

Weigh the Risk Before Resorting To The Pills!

Read My Other Related Posts:

  1. Does Melatonin Work?
  2. Sleepless Nights? Why and What To Do
  3. Are You Getting Enough Sleep?

The Risk of Being ANGRY….

January 8, 2007

4030644144.jpgYou woke up early in the morning… ate your breakfast hoping for a nice day at work only to find out that nothing has been done right!  The sudden surge of cathecolamines causes the feeling of heat that eventually results into anger…  Now… hold on… calm down… and take a deep breath!  Because Anger can be bad for your health!

A recent webcast form the American Heart Association Scientific Session showed a study funded by the National Institute of Health that ” acute episodes of anger may cause potentially fatal heart rhythm disturbances.”

This study involved more than 30 medical centers around the United States and patients were asked about their lifestyle habits and medical histories.  These are patients who have implanted defibrillator and were then asked to record anytime they receive a shock and to record circumstances during that episode.

  • 3.2 times more likely for irregular heart rate if pt is moderately angry, as compared to periods of no anger
  • 16.7-fold increased risk of having the arryhthmia if participants were very angry and furious.

In conclusion, the authors have this to say….“Our results suggest that emotions, particularly anger, can trigger dangerous rhythm disturbances.”  And therefore can be fatal!

“Next time you are about to blow up… ask yourself this question … 

Is the Cause of Anger Worth The Risk?

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