BLOG 526 EMDR THERAPY

BLOG 526 EMDR THERAPY

Eye movement desensitization processing (EMDR) has become a widely used treatment for post-traumatic stress disorder (PTSD). The World Health Organization upholds EMDR as an effective, evidence-based treatment. Even celebrities like Sanda Bullock have advocated for the help EMDR has benefited to their lives. This form of therapy addresses unresolved memories that manifest trauma surfacing such as depression, anxiety, and/or PTSD. Patients in need of EMDR seem to revisit thoughts of trauma that bring upon these unwanted feelings. The memories feel “stuck” and unprocessed.

A therapist practicing EMDR will guide the patient through what is called bilateral brain activity. Side to side movement of the eyes is what stimulates this. The goal is to change the memory that is stuck/stored so that symptoms/emotions/feelings related to the memory will be eliminated. There are 8 phases designed to reach resolution with memory.

8 phases:

(1)    Obtaining patient’s history to plan treatment

(2)    Prepare and explain the treatment to the patient

(3)    Activate the patient’s memory for reprocessing

(4)    Focus on desensitizing memory

(5)    Use bilateral stimulation to reach the new desired way of thinking

(6)    Identify and work towards processing recurring physical disturbances related to the memory

(7)    Bring each treatment session to an ordered close

(8)    Reassess the patient and their relationship to the memories to ensure progress and meeting goals.

The therapist wants the patient to not feel as though they are in danger anymore and to feel that the trauma is over. The patient can now refer to the experience as something they survived. EMDR can be used to treat many forms of trauma related incidents to include abuse physically or mentally, accidents, bullying, neglect, loss, grief, combat experiences, or natural disasters. Trauma can be an isolated memory or the accumulation of different memories. Not everyone has the same symptoms of trauma such as nightmares or extremely intrusive thoughts and some patients have gone on with these symptoms for decades. Bilateral stimulation over time with repetition can help subside any of these feelings for many patients. Therapy can be difficult and hard to endure, but the result is feeling better quality of life to live each day at a time with a positive outlook and positivity.   

BLOG 525 CHILDREN ARE LESS ACTIVE

BLOG 525 CHILDREN ARE LESS ACTIVE

Kids today are less active than their parents were at their age. The decline in physical activity is a result of a multitude of factors. The consequence is that these kids become at higher risk for health problems both when they’re young and when they grow up. Research shows that children’s aerobic fitness has declined by 5% since 1975. As an example, this equates to children running a mile almost 90 seconds slower than in the past. The consequence of being less aerobically fit is the increased risk of heart attack and stroke. What is causing children to be less fit now-a-days?

Overall, children weigh more now. Less physical activity is a major correlation to this. Only 1/3 of children are getting the recommended amount of physical activity per day which is about one hour. In the 1970’s physical activity was integrated into daily life. More kids walked, biked, or took a skateboard to school compared to today. With the increase in household technology, parents are having to tell, even force, their kids to get off the couch and get some movement. The iPad, games, and streaming dominate whatever time outside of school kids have. While at school, kids are sitting too. The curriculum standards for physical activity have decreased in schools, allocating budgets to other courses. Physical activity has become an extracurricular course versus the once required class each year. Without being introduced to sprots and other activities that were part of P.E., kids might not even be aware of their existence. They miss the chance to explore what they might like and want to participate more in. The option to get involved or join a team won’t happen if never knowing about them.

Prior to the COVID-19 pandemic, physical activity levels were already low. The pandemic made it much worse. With this trend, the World Health Organization estimates that by 2030, the physical activity of kids will have dropped by another 15%. During the lockdown, daily activity was reduced by 17 minutes on average for children and the overall step count went down by 27%.  This is perpetuated by the fact that compared to 20 years ago, kids are spending two to three more hours per day on screens.

There is an app for everything now and a ride everywhere now. Kids don’t know a time when these options were not there, and movement was a must. When parents say they used to walk to school in the snow, well now school can just be online, and the walk is ten steps to the other room in the house to log on. The obesity epidemic among children is at an all-time high at nearly 20%. This will only increase with the trajectory of AI on its way doing practically all one can imagine they need done in life. The children of today are the athletes of the future, so one can only wonder what professional sports will come to and what the new “normal” ranges of weight will be for children and adults.

BLOG 524 GLYCEMIC INDEX

BLOG 524 GLYCEMIC INDEX

Managing blood sugar is critical for health, especially for people with diabetes. The glycemic index is a tool that brings awareness to what foods can increase blood sugar levels. The lower the food is on the GI (glycemic index), the less it will affect blood sugar levels. The GI index shows 3 categories:

1.      Low – 55 or less

2.      Medium – 56-69

3.      High – 70 above

In a general sense, most processed foods are rated high on the GI. They contain sugar and carbohydrates. Foods that are higher in protein, fiber, and fat are rated low. Meats, nuts, spices, and herbs are not rated by the GI.

Here is a list of popular foods:

Vegetables

• Carrots (boiled): 39
• Pumpkin (boiled): 74
• Potatoes (boiled): 78
• Plantains (boiled): 66
• Sweet potatoes (boiled): 63

Fruits

• Apples: 36
• Dates: 42
• Oranges: 43
• Banana: 51
• Mango: 51
• Strawberries: 41
• Blueberries: 53
• Pineapple: 59
• Watermelon: 76

Legumes

• Chickpeas: 28
• Lentils: 32
• Soybeans: 16
• Kidney beans: 24

Grains

• Barley: 28
• Quinoa: 53
• White rice: 73
• Whole wheat bread: 74
• White bread: 75
• Rolled oats: 55
• Couscous: 65
• Popcorn: 65
• Brown rice: 68

Sweeteners

• Table sugar: 65
• Fructose: 15
• Maple syrup: 54
• Honey: 61
• Coconut sugar: 54

Dairy products and dairy alternatives

• Ice cream: 51
• Rice milk: 86
• Soymilk: 34
• Skim milk: 37
• Whole milk: 39

Another factor to consider with the GI index is how food is prepared.  For example, frying foods increases the fat content which can lower the GI score. Baking can break down starches which can then raise the GI. Boiling can retain the starch and lower the GI. The riper fruits are, typically the higher GI is. The longer some foods like rice and pasta are cooked, the higher on the GI they can be because the starch becomes more digestible.

Food is fuel and nutrition is key for our bodies to perform efficiently for us. We get to choose what we put into our bodies, so the decision can include the glycemic index (especially if diabetic). Sometimes we only pay attention to what tastes good or what is easy to make or get. The health consequences will present themselves if these patterns of choice continue. Eating is a constant in our lives. The more educated and informed we can be, the better we can decide what goes in and what stays out.

BLOG 523 CIRRHOSIS

BLOG 523 CIRRHOSIS

Scarring of the liver is called cirrhosis and it can be caused by a few conditions. Whenever the liver is injured, it tries to repair itself. This could be from alcohol or an infection and to heal itself, the liver forms scar tissue. When conditions get worse and worse, the liver makes more and more scar tissue. All this scarring makes it difficult for the liver to perform its job. The damage can’t be reversed, but it can be prevented from the onset.  

Causes of liver cirrhosis can be viral hepatitis (B, C, and D), hemochromatosis (buildup of iron in the body), long-term alcohol abuse, autoimmune hepatitis, or non-alcoholic fatty liver disease. Other causes can be from certain medications, Alagille (genetic digestive disorder), cystic fibrosis, Wilson’s disease (cooper accumulates in the liver), or certain infections (syphilis or brucellosis). Higher risk factors include drinking too much alcohol ongoing, having a type of viral hepatitis, and/or obesity due to the possibility of having fatty liver disease and nonalcoholic steatohepatitis.

Unfortunately, symptoms don’t necessarily appear until the damage is severe. Possible side effects can consist of itchy skin, weight loss, nausea, jaundice (yellowing of the eyes and skin), spiderlike veins appearing on the skin, swelling in the feet and ankles, confusion, absence/loss of periods for women, and for men it can be loss of sex drive.

Depending on the severity, life expectancy with liver cirrhosis is anywhere between 2 to 12 years. This is because the liver is the second largest organ in the body, so it is vital for our health. There are two stages which are compensated cirrhosis and decompensated cirrhosis. With compensated cirrhosis, the person might not show symptoms for years. They may live 9 to 12 years with this condition. Decompensated cirrhosis is more serious because of the complications and symptoms. Life expectancy might be 2 years. Scoring for liver cirrhosis is done by the  Child-Turcotte-Pugh (CTP) scale. It is based on symptoms and then divided into classes: Class A (5-6 points), Class B (7 to 9 points), and Class C (10 to 15 points). The higher the score, the less life expectancy. Medical professionals then use the Model for End-Stage Liver Disease (MELD) to estimate life expectancy. It is a chart that combines measures of creatinine (kidney damaging), INR, and bilirubin. INR and bilirubin measure living functioning.

Following a healthy diet with exercise is always a preventative measure. Grapefruit, berries, fatty fish, olive oil, nuts, and beet juice are all healthy liver foods. Practicing safe sex, avoiding smoking and alcohol, and having regular physical exams are all important actions to take for not only your overall health, but to allow the liver to do what it needs to do for us. We need our liver for detoxifying, getting rid of red blood cells, storing bile, regulating blood levels, metabolizing proteins, and to make bile. Since cirrhosis is irreversible, do what you can control for your health and give your body the environment it needs to do that for you.

BLOG 522 INGROWN TOENAIL

BLOG 522 INGROWN TOENAIL

An ingrown toenail, also called onychocryptosis, is the result of the corner or the side of a nail growing into the toe’s flesh. The pressure of the nail is pushing against sensitive skin. The edge of the sharp nail breaks the skin. The most common area is on the big toe. This can happen because a person has cut their toenails too short, wearing shoes that are very tight and crowding the toes, or an injury to the toenail. The area becomes red, swells, and feels very painful. It is important to wear shoes that fit properly taking precaution before wearing shoes at all can become unbearable. Don’t pick at the nails and be sure to have quality pedicures done. Persons who have diabetes or poor circulation are at higher risk. Sometimes infection can take place. The feet are warm and sweat kept inside socks and closed spaces which makes a breeding ground for bacteria and fungi. Infection to the toe usually has puss on the area. Continuing to clean the area becomes necessary.

Soaking the foot in warm water for 20 minutes can help with an ingrown toenail. Soaking the toe and adding elevation can often do the trick. At home care and proactive self-care can help avoid the nails having to be either be removed, detached, or destroying part of the nail’s cells.  If an infection forms and is left untreated, the underlying bone can also become infected. Making sure to keep the toenails at a moderate length and not cutting them too short can help prevent this problem. We don’t always check our feet, but they need attention too. In fact, they carry our weight all day long, but we rarely look down and hide then in socks and shoes.

This condition is very unpleasant, and athletes can be prone to having them. The stopping and starting of the sports cause the toes to be cramped into the shoes. Poor foot hygiene also puts one at risk. People at higher risk already have toe deformities, bunions, or flat feet. It is common for an ingrown toenail to reoccur if left untreated. Also, if not addressed, the toenail can become deformed and the affected skin can become scarred.

We need our feet to transport us, so painful steps are nothing we want to experience. Even our toes need attention and we should not take for granted the joys of living pain free. Movement is natural medicine and an ingrown toenail can impede this. Don’t let any type of preventable pain take advantage or your well-being.

BLOG 521 BUTTER vs MARGARINE

BLOG 521 BUTTER vs MARGARINE

When it comes to your health, margarine comes out on top as the winner versus butter. The key reason is because margarine is made from vegetable oil while butter is made from animal fat. Because of this, margarine contains the good type of unsaturated fats (polyunsaturated and monounsaturated) that lower LDL cholesterol which is the bad type. Butter contains saturated fat. This is not to say that margarine does not contain trans fats, depending on which type you pick or purchase. The more solid the margarine, the more trans-fat it contains. This means that the stick type is not as healthy as the kind that comes in a tub or container. The reason we want to limit or eliminate trans-fat is because it can raise our blood cholesterol levels and the risk for heart disease. Eating this type of fat lowers the good HDL cholesterol. Label reading becomes important, particularly looking for margarine that contains less trans and saturated fats. Spreading it on thick will thicken the arteries and waistline.

The Breakdown

Butter is a popular spread and is used in many sauces, as well as for baking. It is a source of milk fat. Starting back in the 1970s, public health authorities realized that butter shouldn’t be used at free will. Butter isn’t all bad. It does contain vitamin K12 which is linked to bone health. Just like milk, the better forms of butter come from the type of cow it is derived from. Grass fed cows provide more nutrients than grain fed cows. One small square or serving of butter(5g) contains 36 calories, 4 grams of fat with 2.5 grams being saturated, 11mg of cholesterol, and no carbohydrates or protein. It is truly just a taste enhancing component of one’s diet. The problem is that just using 5g is a rare occurrence. Margarine is usually dished out of a tub, so one tablespoon is about 14 grams. This has about 100 calories and 11 grams of fat, with 1 gram being saturated, and zero grams of cholesterol.

Butter and margarine aren’t usually toppers for the best items on the menu. They’re spread on breads, melted on pastas, melted on pastries and treats, drenched on popcorn, globed on a white baked potato, and of course used in the baking process of many cookies and cakes. Oh yeah, and don’t forget we put them on top of pancakes. Therefore, the more one limits these sometimes foods, the better off they will be avoiding these heart damaging spreads. Vegetables aren’t meant to have butter on them. The little things add up to big health risks when we chose to opt for taste and flavor instead of remembering the big picture of our health.

Alternatives

There are healthy alternatives to consider when trying to substitute butter. Margarine is the better choice, however there are other healthy choices to give a try. Selecting one of these options still involves portion control and doesn’t make the less calories and less fat equate to as much as you want. Instead of spreading butter on toast or your bagel, try a fruit puree. Not only can you have a variety of flavors such as grape, strawberry, or apple, but you will also reap the benefits of antioxidants. Plenty of fat will be saved trying this option. Applesauce can be used instead of butter when baking and adds a sweet taste. Spreading hummus instead of butter on items is also a healthful choice. Roasted garlic is also another butter alternative. Garlic contains antioxidants, Vitamin C, as well as phosphorus. Different oils can also be used for cooking instead of using butter. Vegetable, olive, coconut, or flax seed are a few types. These also contain the good types of fat for the heart which include omega-3, omega-6, and omega-9.

There’s another twist to types of butter. One can either use salted or unsalted butter. Salted butter of course has more flavor, but also is higher in sodium. Most chefs prefer unsalted butter so that the taste of salt doesn’t affect their recipe. Unsalted butter also creates a better consistency when baking. Because unsalted butter would be the healthier choice, it therefore has a shorter shelf life because it is not packed with preservatives.

Keep your eating clean and simple. Adding butter and other condiments can truly derail your best intentions to eat healthy. Spices are great and even just letting yourself adjust to tasting food as is, is a great way to keep your food clean and your digestion system clean. Keep your butter knifes clean and keep them in the drawer. One small change at a time to your eating can add up to big measures of progress over time.

BLOG 520 GRAPES

BLOG 520 GRAPES

Grapes are sometimes called “nature’s candy” because they have a sweet/sour taste that so many people enjoy. They’re an easy, convenient, quick snack with nutritional value. They’re an ingredient/flavor for jellies, jams, wines, and juice. They also come in raisin form. They come in different varieties and colors including green, black, red, pink, and yellow. The list of benefits is quite long for grapes, making them a go-to fruit to munch on.

Grapes are high in antioxidants, particularly in their skin. We want antioxidants to help prevent chronic diseases. The antioxidants in grapes include resveratrol and quercetin which prevent cancer, heart disease, and high blood pressure. They also have anthocyanins which prevent both heart and brain disease. By fighting oxidative stress, antioxidants help us prevent poor health. Grapes have even more antioxidants to include beta carotene, vitamin C, lutein, and ellagic acid. A key antioxidant is resveratrol which acts as an anti-inflammatory and helps block the spread of cancer cells.

Another great grape benefit is their ability to protect against certain eye diseases. They help the retina function better. This is because of the antioxidant resveratrol that helps protect from UVA light and macular degeneration. The other antioxidants, lutein and zeaxanthin, are said to improve vision. Resveratrol is also beneficial for skin and hair. Many cosmetic products contain resveratrol because of its collagen producing ability and because it protects against UV rays. Resveratrol also protects hair follicles from environmental damage, and it helps with hair growth. Furthermore, resveratrol wards off the production of harmful bacteria including E coli. The list seems to go on and on with how great resveratrol is which is found in grapes.

An interesting part about grapes is that contrary to popular belief, they can actually lower blood sugar levels which protects from diabetes. Grapes do have 23 grams of sugar per 1 cup, so although that may seem high, they’re low on the glycemic index (GI). They have a range of 49-59 and generally under 55 on the GI is considered low. This means grapes don’t raise blood sugar quickly. Additionally, grapes decrease homeostatic model assessment of insulin resistance (HOMA-IR) which is a measure of insulin resistance.

Another great quality of grapes is that they may improve brain health, including memory. The compounds in grapes ward off inflammation which can reduce the risk for Alzheimer’s. Grapes have also been shown to boost mood. Because grapes have potassium, vitamins B, C, and K, and manganese, they can support bone health. Grapes are also known for reducing constipation because of their fiber. Grapes even have melatonin which helps improve sleep.

Having a hand full of grapes, drinking a cup of grape juice, or having a box of raisins, all have many perks for our health. Grapes often get a bad “sugar-filled” reputation, but a little more information reveals the many benefits “nature’s candy” contains. Grapes are candy that is good for you. Drinking wine might be another story. Have a few grapes and enjoy their sweet/sour benefits for your body.