BLOG 509 IT BAND SYNDROME

BLOG 509 IT BAND SYNDROME 

Iliotibial band syndrome (IT) is a pain many workout enthusiasts, runners, and cyclists can experience. The area affected is near the outside of the hip and/or the outside of the knee. The IT is a band of strong tissue that runs from the hip to the tibia which is below the knee joint and at the top of the shin bone. The responsibility of the band is to stabilize the knee when you move. However, excessive training, poor biomechanics, tight muscles and little flexibility, and/or repetitive unbalanced exercises, can cause pain to the IT area.

When the IT band is aggravated, the person will feel pain during the same movements, an achy/burning sensation near the hip, and/or knee pain. The pain ca be present only when movement is taking place or even during sedentary periods. Competitive athletes, long-distance runners, basketball, and soccer players, and sometimes people who are new to exercising, can feel any or all these symptoms. There are a few reasons the onset of pain might come. Not stretching pre/post movement, running down hill, not having proper supportive shoes, over-pronation (flattening the feet too much), having tight muscles in the buttocks, thighs, and hips, having knee arthritis so the knees “bow” in, and/or overworking out, can all lead to irritation of the IT band. Sometimes a bursa (fluid filled sac) can form when the bone continues to rub against the band. The R.I.C.E. (rest, ice, compression, elevate) method should be used to address the irritation right away. However, if walking is uncomfortable and the swelling doesn’t subside, seeing a medical professional is advised.

In order to diagnose IT band syndrome, a medical professional can do the Ober or the Noble’s compression test. The Ober test is when the professional will lay the person on their side and move the knee and hip. The Nobel’s test would be the same, but the professional would apply pressure while moving the knee and hip. Going forward, making sure proper shoes are worn, stretching pre/post workout, running on flat, even surfaces, correcting muscle imbalances and form, and adjusting the workout intensity, are all ways to help the pain decrease. Physical therapy can be done to help with proper stretches and strengthening to lessen inflammation and pain. Natural remedies such as turmeric and Epson salt baths can also help with relief. Taking a break from the activities/movements that led to the pain is a good idea. The duration of the break would vary and trying other alternatives could be an option as well.

Movement is medicine and we do need physical activity as part of a healthy lifestyle. At the same time, we must listen when our body speaks to us. Ignoring pain or continuing to add to the inflammation would only lead to more problems over time. We can keep moving, but maybe we must pivot in another direction or in another form. Injuries don’t have to be setbacks if we are proactive and mindful of our self-care.

BLOG 508 CARNIVORE DIET6

BLOG 508 CARNIVORE DIET 

The meat eaters dream come true. This is a meat only lifestyle and it is one of the new diet trends. Those who have found the standard nutritional advice to not work, have sought a new approach. Those who have done it have attributed their relief from depression, fatigue, and immune conditions to this type of eating. However, there is of course plenty of controversy, especially since most dietitians agree that 40% of calories should come from carbohydrates. The target macronutrients for this type of eating include 40% protein, 60% fat, and 0% carbohydrates. Many people transition from the ketogenic diet (20% protein, 75% fat, 5% carbs) to the carnivore diet.

The truth is that you will lose a lot of weight. Since other foods, specifically carbohydrates, are completely cut out, eating meat only will reduce total calorie intake per day. Protein helps you feel fuller too. However, just because a diet helps you lose weight, doesn’t mean it is entirely healthy.

Many vitamins and nutrients will be missing. Ninety percent of vitamin C comes from fruits and vegetables which are nowhere to be found with this eating. When the body misses out on vitamin C, it becomes at risk for scurvy. Fiber is also absent. Fiber is of course known for digestive help, but it also helps reduce the risk of heart disease and cancer. Gut health is extremely important.

Eating only meat can also raise cholesterol levels and put the kidneys at risk having to break down so much protein. The human body did not evolve to only eat meat. There are a wide variety of diets available, but anything to the extreme puts the body at risk. Our digestive system is set up to be an omnivore, therefore, we are not meant to be just meat eaters. However, advocates claim weight loss and have found benefits to their mental wellbeing as well. Eating only meat can cause constipation since there is little fiber to aid with digestion.

The most uncontroversial diet consists of 30% protein, 30% fat, and 40% carbohydrates. The brain and body do need carbohydrates, but not in excess. The problem with today’s eating world is that items are presented in excess then consumed in excess. Knowing what one portion actually looks like has been far removed from our way of thinking. We are served more and extra and then don’t have the willpower to leave food on the plate. Not only that, but the food that is served is high in sugar and fat, not to mention it has become highly processed. The body needs balance, and eating only meat, weight loss effective or not, isn’t the answer to long term goals for a better body.

BLOG 507 FATTY LIVER DISEASE

BLOG 507 FATTY LIVER DISEASE

The role of the liver is very important for several reasons in the body. The functions the liver is responsible to help and perform include storing iron, producing bile to help with digestion, converting nutrients to energy, making proteins in the body, keeping infections away by removing bacteria and toxins, and creating substances that help blot to clot and heal a wound when needed. Fatty liver disease occurs when extra fat is stored in the liver. Although it is not always problematic or even symptomatic, some cases lead to liver damage. Fortunately, the condition can be reversed.

There are two types which are either alcohol-induced fatty liver disease or non-alcohol related. Alcohol-related occurs in about 5% of fatty liver disease cases. Non-alcohol related fatty liver disease occurs in one in three adults in the US. The exact cause is still unknown. Possible causes could be related to obesity, type 2 diabetes/insulin resistance, certain prescription medications, or having metabolic syndrome with high blood pressure, high cholesterol, and high triglycerides.

Fatty liver disease in about 7% to 30% of people can worsen over time. There’s a 3-part progression to worsening cases of fatty liver disease. First, steatohepatitis occurs, which is when the liver becomes swollen, indicating signs of damage. Second, fibrosis will occur when scarring is happening where the damage has taken place. Finally, cirrhosis of the liver can happen, and this Is where the scar tissue starts replacing the healthy tissue. Cirrhosis is serious because the hard tissue that has replaced the healthy tissue can block the liver from working altogether.

Not everyone will experience symptoms, but blood work could indicate elevated liver enzymes. This red flag can warrant having an ultrasound performed of the liver, having a liver biopsy, or having a special scan called a FibroScan. Some people might experience one or more of the following symptoms: yellow skin or in the pupils of the eyes, swollen abdomen and/or legs, weakness, nausea, loss of appetite, weight loss, and/or being extremely tired.

Naturally, the liver is resilient and can repair itself. Treatment/preventative measures include avoiding alcohol, maintaining a healthy weight, exercising regularly, consuming green tea, taking amla which has vitamin C and antioxidants to fight inflammation, taking turmeric, and consuming apple cider vinegar. Getting a yearly physical with a comprehensive blood panel is also highly recommended. Sometimes we don’t know what’s going on under the surface. We can then make informed decisions about natural approaches that are applicable and prospectively a route for treatment.

BLOG 506 EAR WAX

BLOG 506 EAR WAX

The ear canal often times gets buildup of a yellow substance we call earwax. The glands in the ear canal produce this substance for no exact known reason other than to trap particles and dust before they might reach the eardrum. Without realizing it, most of the time ear wax dries up and become a crust that drops out of the ear along with the debris. However, we know that when we take a Q-tip and wipe the inside of the ear, the aftermath isn’t always clean and nice. We all have ear wax, and we all have different amounts of it. Just like hair color or how tall you are, ear wax amount is determined by genetics. We don’t normally discuss ear wax quantity with others, so most of us don’t know the difference between having a lot versus having a little in comparison. We just know that sometimes we have more than other times.

When earwax is heavily built up, there can be a few signs letting you know this. You can feel you ears are plugged, you might feel dizzy, hearing might be difficult, the ears might be ringing, and the ears might be feeling a little painful. Having blockage or impaction can happen, but most of the time it’s from people using cotton swabs, bobby pins, or rolling napkins and trying to clean out their ears. On another note, people who use hearing aids and/or ear plugs usually do have more earwax buildup than others.

Earwax treatment and safe self-care approached do exist. At home remedies include using drops of baby oil, hydrogen peroxide, mineral oil, apple cider vinegar with rubbing alcohol, coconut oil, tea tree oil, almond oil, baking soda and water, and/or glycerin. There are over the counter kits that act like an irrigation system to flush the ears. The ear candling method is not recommended. This is when a hollow cone made of paraffin and beeswax is used that’s part of a cloth. One end is placed in the ear and the other is lighted with a flame. When the flame burns, a vacuum is created that hallows out the wax.

When you have your regular yearly physical with your doctor, ask if earwax cleaning can be done. Most times the doctor has no problem doing this for you. Since you cannot see into your ear canal, you really don’t know how much is in there so it can’t hurt to ask. Your doctor does examine the canal as part of the physical, but never hurts to get cleaned up since you are there anyways. Wax on, wax off, and get that earwax out of there. Just another way to take care of the little things that are part of your health before the big things could potentially happen. Listen to your body, which means there can’t be wax impeding on the sound of your body’s messages. 

BLOG 505 ACAI

BLOG 505 ACAI

Acai berries have become popular with the spread of acai bowls and smoothies available. This dark purple berry comes from Brazil and is considered a “superfruit”. Technically, they’re not a berry because they have a pit like an apricot, so they are from the drupe family. Most times, acai berries are mashed into a purple looking paste and consumed this way. They have a very short shelf life, so we typically can buy them frozen, in pressured juice form, or as a powder.

The nutritional makeup of acai berries is unique compared to other fruits. In 100 grams, there are 70 calories, 4 carbohydrates, 2 grams of sugar, 2 grams of fiber. However, acai berries are a little bit higher in fat compared to other fruits, having 5 grams of fat in 100 grams. They are a good source of antioxidants because they contain anthocyanins. Their deep purple color comes from this, and anthocyanins can be found in other black and purple foods like black beans and blueberries. Anthocyanins have also been found to improve good cholesterol (HDL). Antioxidants are important to repair cellular damage caused by free radicals. Acai berries knock out the park with antioxidants. To measure antioxidant amount in foods, the Oxygen Radical Absorbance Capacity (ORAC) score is used. Acai berries have a very high score of 15,405 compared to other fruits such as blueberries which have a score of 4,669. That’s almost three times higher.

The brain also benefits from eating acai berries because of their high antioxidant levels. Since antioxidants help fight the inflammation and oxidation of brain cells, memory and learning can be positively impacted. Acai helps with the “housekeeping” of the brain called autophagy. This is the process of cleaning out cells that are toxic and not working. As a result, new healthy cells can form.

Besides being a bit higher in fat, the effects of acai sound very promising. However, it’s important to read labels and watch for added sugars when eating acai. The bowls and smoothies can be loaded with other high sugar and carbohydrate containing foods, leaving a false perception of eating “healthy”. We can mislead but the terms “all-natural” and “organic” because they don’t equate to sugar free, fat free, and calorie free. Acai can be one of those healthy foods that are good for you, but not a daily fruit to consume in high amounts.

BLOG 504 BONE BROTH

BLOG 504 BONE BROTH

Bone broth has been given extra attention by health minded people. Bones and connective tissues of animals are simmered with water to make this broth, which doesn’t necessarily sound appealing to drink. The most common animals the broth is made form include chicken, beef, pork, lamb, bison, fish, turkey, and venison. There isn’t an exact recipe or correct way to make bone both, but usually a large pot of water, vinegar, and the animal parts are simmered to taste. Vinegar is the key ingredient because it pulls all the nutrients out of the bones. Salt, pepper, garlic, parsley, and thyme are commonly used ingredients as well.

Why would anyone want to drink the broth of animal parts? Animal bones are filled with vitamins and minerals our body greatly benefits from. These include calcium and magnesium which strengthen our own bones. Animal bones also have zinc, iron, vitamin A and B, as well as collagen. Simmering the bone parts releases all these nutrients so that we can drink and absorb the benefits.

Another purpose of bone both is its ability to improve the digestive system. It can help reduce inflammation in the digestive track. The collagen in bone broth turns into gelatin which has an amino acid called glutamic acid. Once in the body it converts to glutamine which helps the functioning of the intestinal wall. This fights against leaky gut and other gastrointestinal diseases. Collagen also aids with joint health. The other amino acids in bone broth (glycine and arginine) help fight inflammation. Glycine has also been shown to help with sleep. Deeper sleep, less waking up, and falling asleep faster have all been found by those who drink bone broth near dinner/bedtime.

Bone broth is packed with benefits and has very little calories. It can help with weight management because it is high in protein and low in calories. It can be homemade, or store bought. Bone broth dates to pre-historic times when hunter-gatherers used the left-over body parts of the animals they killed for food. Today, the benefits remain and what might seem like the part of the animal you would normally throw away, you could save (or freeze) to make use of for a healthy drink. 

BLOG 503 MUCUS, BOOGERS, SNOT OH MY

BLOG 503 MUCUS, BOOGERS, SNOT OH MY

Mucus is part of life, and everyone has it. Especially during a cold or sinus infection, tissue after tissue can become filled with mucus. It can feel disgusting and sometimes embarrassing in front of others, but mucus serves a pertinent purpose. Some doctors even refer to mucus as the oil for the body’s engine. We find mucus in the lining of the nose, throat, sinuses, lungs, and mouth. It is a protective blanket to these areas to keep them from drying out. It is like a fly trap on our bodies that catches unwanted bacteria and dust before they can enter the body. Mucus is powerful because it contains antibodies that recognize which substances from the environment to filter out. The trapping nature of mucus is why it is sticky and gooey in texture.

Even when not sick, the body produces 1 to 1.5 liters of mucus daily. Most of it goes down the throat with saliva and is unnoticed. When a person becomes sick, that is when they notice the high amounts the body produces. It takes becoming sick or having bad allergies to trigger the mucus production into overdrive.

Mucus does change color from time to time. Looking down at a tissue of mucus doesn’t always produce the same picture. It can be yellowish, green, brown, or even red. When a person is sick, the immune system sends white blood cells to the protective areas with mucus which produces the green color. However, that doesn’t mean that every batch of mucus when sick is green. When the nose is dry or irritated it can produce brown or red mucus. The nostrils contain many red blood vessels, and a small amount of blood can show up in mucus.

A person can never fully get rid of mucus from the body, but it’s nice to be alleviated of such vast production when sick. There are over the counter antihistamines and decongestants that can help. Decongestants cause the blood vessels that line the nostril to narrow, which reduces blood flow. These dry up the mucus and make it thick. Antihistamines block or limit histamines which are triggered by allergic reactions and cause a running nose. Guaifenesin can also be used which thins out the mucus and makes it easier to get out of the body. A more natural route is using a neti-pot to remove mucus with a nasal irrigation. However, washing too much of the bad out can also wash some of the good out too.

Mucus is normal. We all have it. It serves a purpose. Yes, it can be irritating and disruptive, but its protective role in blocking bacteria is part of what our body needs. Just blow it out when there is too much. There are worse nuances we deal with.

BLOG 502 ATRIAL FIBRILLATION

BLOG 502 ATRIAL FIBRILLATION

Our heart is at work literally 24/7 for us and without it doing this constant job for us, well, we know the consequences. An irregular heartbeat (arrhythmia) can pose complications that increase the risk of having a stroke or even heart failure. It can be frightening for someone and can also impact their daily living. Atrial fibrillation (A-fib) is a type of arrythmia that causes a rapid heartbeat, and the person will notice their heart rate is abnormally high. It may come and go or be persistent. Either way, A-fib poses the threat of being chronic. The irregularity of the condition is what troubles many people and complicates treatment.

When atrial fibrillation is happening, the upper chambers (atria) of the heart and the lower chambers (ventricles) are beating out of sync. Some people experience no symptoms at all, while others may get short of breath, have fast heartbeat palpitations, have chest pain, feel lightheaded, not be able to exercise, and/or feel weak. Having A-fib and episodes associated with it are not life threatening, but treatment is needed to prevent strokes.

The heart has 4 chambers. The upper 2 are called the atria and the lower 2 are called the ventricles. The upper right atrium contains a group of cells called the sinus node. The normal heart rate range is between 60 and 100 bpm. The A-fib heart rate can range from 100 to 175 bpm. The sinus node is the heart’s pacemaker. Its job is to produce the signals that orchestrate each heartbeat to take place. Normal conduction takes place as follows:

1.       The sinus node signal travels to the 2 upper atria.

2.       The signal travels through a chamber that connects the atria and ventricles called the atrioventricular node (AV node).

3.       The signal tells the heart to contract which is a squeezing action that sends blood to the heart.

However, when A-fib takes places, the signals that begin in the upper chamber get chaotic. This makes the upper chamber shake. The AV node has mixed signals coming in as it’s trying to connect with the ventricles. This is what leads to the irregular heartbeat that is fast.

Causation for having A-fib could possibly be from having high blood pressure, having had a heart attack, prior heart surgery, a heart defect, family history, obesity, sleep apnea, thyroid disease (hyperthyroidism), heart valve problems, alcohol, stimulants, and/or viral infections. Some of these risks are controllable lifestyle factors, while others are not.

Treatment could involve medications, surgery, and/or cardioversion which resets the heart rhythm. Medication includes beta blockers, calcium channel blockers, blood thinners, digoxin which can help control heart rate mainly at rest but not during activity, and/or anti-arithmetic medications. Cardioversion can be done electrically or via drugs. Electrical cardioversion shocks the heart to reset rhythm. Drugs can be administered through IV or by mouth. Surgery could involve a cardiac ablation which uses extreme heat or cold to create scars in the heart that will block the abnormal signals. A doctor might also insert a catheter to do this which has hot and cold sensors on it. There are two types of ablations that can take place. AV node ablation involves destroying the electrical signal connection all together. A pacemaker will then be needed for life. Sometimes A-fib can come back after an ablation so it will have to be repeated, or another form of treatment will need to take place. The other surgery is a maze procedure which is when the heat or cold is used to create a scar tissue pattern (maze) in the upper chambers which will interfere with the heart signals that cause A-fib to occur. This is open-heart surgery.

The heart is at constant work and when it has any complications, we know not to ignore them, or we may not be here to see tomorrow. Heart health is vital, and we need to do what we can to be advocated for our health and we need to live in a way the supports rather than jeopardize our wellness. Diet and exercise are pertinent and eliminating habits that compromise your health needs to happen. Temporary satisfaction is not worth a lifetime of poor-quality living as a result. Don’t beat your heart up or it won’t beat for you.

 

BLOG 501 TAKING BREAKS

BLOG 501 TAKING BREAKS

Sometimes in life we decide to take a break from activities, people, places, and things. This is taking a pause which means not being involved with something/someone for a period. A break means you will return to the activity, person, place, or thing that you took the break from. This is opposed to stopping and not returning which would be a “break up”. A break can be a dangerous decision when there is not a definite return date. Having a vague or approximate return date leaves room for procrastination, distraction, and taking part in alternatives choices (good or bad). There are several reasons a person might choose to take a break from something or someone.

Feeling a sense of burnout can influence the decision to take a break. You could feel like all your time, energy, and focus is on this one thing or person. The all-consuming pressure to uphold what is currently happening is difficult to imagine sustaining for the projected future. The thing or person has caused missing out on other parts of life that you desire to include. There isn’t a balance anymore. You want to test what it would feel like without the presence of the thing or person in your life. You have not decided to fully subtract or end this part of your life, but the readiness or attachment isn’t one hundred percent clear to you. Finances can be part of this. Maybe the cost is impactful, so you want to try to save the expense for a time.

Being able to do something on your own without the thing or person can be a factor. For example, you want to see if you would be okay single for a time. You want to see if you can exercise by yourself for a time. You want to see if you like something/someone better. The comparison can take place during a break. Pros and cons can be measured. Alternatives can be investigated.

A break is trying something without that thing or person/people for an allotted time. This might be 30 days of no alcohol. This could be 5 months of leave from work. Breaks can be set for a time. When there is not a set time, a break can be for however long and sometimes that break leads to a non-return. The term break can also ease the blow or termination. For example, rather than end a relationship, you take a break.

Sometimes taking a break can be self-destructive. You take a break from working out, maybe for a vacation. Then you must motivate yourself as you tell yourself when you are going to start again and actually follow through. You can leave something or someone up in the air about your return, so the break can be selfish because of your indecision. On the other hand, you could have no intention of returning and out of fear or ease, you just don’t want to tell that place/person you aren’t coming back.

The bottom line is that a break can be both good and bad. It can be eye-opening or self-sabotage. It can be shorter or longer than you thought. It can be forever. It can be an excuse or lie or out of avoidance. If you have ever been on the receiving end of a relationship when someone says they want a break, you are well aware of the uncertainty in the air. The “stay tuned” or “to be continued” makes a break unclear. Sometimes waiting to see what happens puts life in a place where confidence in truth is tested. “Be careful or it will break”, may be the sign of caution we need when it comes to taking breaks.

BLOG 500 BROCCOLI & CAULIFLOWER

BLOG 500 BROCCOLI & CAULIFLOWER

Eating our vegetables is a common early lesson we learn about nutrition. Some of us didn’t get dessert until we ate all the vegetables on our plate. Broccoli and cauliflower are two types of veggies often consumed together and are considered part of a healthy diet. They both are cruciferous vegetables, which are a family of foods that come from the Brassica genus. They have the flower type shape coming out of the stem. There’s plenty of good reasons to eat broccoli and cauliflower, which are very similar but also have some differences between them. What’s best about both of them is that they’re both low in calories (about 30 calories per one cup) and packed with nutrition, most notably having a good amount of fiber.

Either can be eaten raw, cooked, fresh, or frozen. There are many recipes and dishes that incorporate them. They are often used on appetizer platters, for snacks, on salads, and can even be swapped out for certain grains. Cauliflower has become popular replacing pizza crust and rice. Either can be enjoyed in practically any sauce or dip like hummus. Baked or sautéed, either can please an array of tastebuds.

Some of the benefits of eating broccoli and cauliflower include all of the micronutrients they contain which are copper, potassium, folate, and manganese. They are also high in vitamin C, which is important for bone health, wound healing, and having a strong immune system. To be more detailed, broccoli is higher in vitamins C and K, but cauliflower has more vitamin B and vitamin B-6.

Another reason to eat broccoli and cauliflower is because they are high in sulforaphane and indole-3-carbinol. Therse are sulfur-rich antioxidants that help ward off chronic disease, reduce inflammation, and prevent cellular damage. Broccoli is high in lutein and zeaxanthin which are good for eye health. Cauliflower contains other important antioxidants which are vanillic acid, protocatechuic acid, and coumaric acid.

Again, they both have nearly 2 grams of fiber (broccoli 2.5 grams) in a one cup serving, which is helpful for digestion, heart health, and controlling blood sugar. We might prefer one more than the other. We might prefer them prepared a certain way. We might not even like them at all. In any case, the nutritional benefits are irrefutable. We can refuse to eat our vegetables, but we can’t refuse why they should be part of our diet.

BLOG 499 BLOOD PRESSURE 101

BLOG 499 BLOOD PRESSURE 101

A yearly physical or even just a normal visit to the doctor can involve having your blood pressure checked. Not everyone understands why or how important this information can be. Understanding the basics about blood pressure can lead to making better health decisions. This first piece of information to learn is that the top number is called systolic pressure and the bottom number is called diastolic pressure.

When having blood pressure checked, the doctor will put an inflatable cuff around the upper arm. Then they will use a stethoscope to listen to the blood moving through the arteries. The doctor will inflate the cuff which will cause it to tighten around the arm. As the cuff becomes deflated, the doctor will listen through the stethoscope to determine systolic blood pressure. When the noise that goes away from the deflation stops, the doctor can then take the diastolic reading.

A normal systolic pressure is below 120. When the heart beats, it squeezes and pushes blood through the arteries to be carried to parts of the body. This creates forceful pressure on the blood pressure, and systolic pressure is the reading of that amount of force. If the reading shows between 120-129, this is considered elevated. A reading of 130-139 is considered hypertension, which is stage one of high blood pressure. A reading of 140 or more is considered stage 2 high blood pressure. Finally, a reading of 180 or more may be a medical emergency and one should go the hospital immediately.

A normal diastolic pressure is lower than 80. This is determined by the amount of pressure in the arteries that exists when the heart quickly rests between beats. During this “rest” the heart is filling up with blood and getting oxygen. Even though a normal reading is below 80, if systolic pressure reads between 120 and 129, a person can still have high blood pressure. A reading of 80-89 is considered stage 1 hypertension, 90 or more is stage 2 hypertension, and 120 or more is a medical emergency in which one should go to the hospital immediately.

Depending on the reading, a doctor will just check each year at a physical or if there is any indication of elevation may ask for the person to have it checked every 3 to 6 months. They might even recommend an easy at home monitor. A good reading requires abstaining from smoking, exercise, or caffeine at least 30 minutes prior. Checking it at the same time of day is also important. The person should be sitting in a chair with both feet on the floor and a doctor can should the proper arm positions. Blood pressure can be a silent killer, so it is important to be aware. Untreated high blood pressure can result in stoke, heart attack, or kidney damage.

BLOG 498 STROKE

BLOG 498 STROKE

A stroke occurs when the blood supply to the brain is blocked or reduced. Every minute counts when it comes to helping or saving someone who might be having a stroke. The warning signs of a stroke include the acronym FAST:

F – face- when the person smiles do one of the side droop?

A – arms – when the arms are raised does one arm drop down?

S – speech – when making a short statement does the person slur or speak strangely?

T – time – answers are yes then someone needs to call 911 immediately.

A stroke can happen gradually or suddenly. It is important to know that a stroke can happen to anyone at any time. Warning signs include:

1.       Confusion or trouble understanding people.

2.       Difficulty speaking.

3.       Numbness or stiffness in the arm, leg, or face, particularly on one side.

4.       Trouble seeing.

5.       Severe headache.

Although strokes can happen to anyone, there are certain circumstances that put one at higher risk. Some conditions can be prevented while others can’t be changed:

1.       Tobacco: Nicotine makes blood pressure go up. It thickens the blood and makes it more likely to clot.

2.       High blood pressure: If a person’s blood pressure is higher than 140/90 then a person is diagnosed with hypertension.

3.       Diabetes: This condition damages the blood vessels which make a stroke more likely to occur.

4.       Heart disease: A person might have a defective heart valve, irregular heartbeat, or atrial fibrillation which can all raise the risk of strokes.

5.       Being overweight: This increases the chance of stroke. The heart needs exercise.

6.       Age: The chances of a stroke double every decade after age 55.

7.       Medications: Some drugs such as blood thinners can made a stroke more likely because of bleeding.

8.       Gender: Men are more likely than women to have strokes.

9.       Family: Genetics can play a role, and strokes can be a common occurrence among relatives.

10.   Race: Strokes are more common among African Americans and Hispanic Americans.

When a stroke happens, the brain is not able to get enough oxygen. Without oxygen, the brain becomes damaged almost immediately. That is why getting help immediately is critical. A doctor will determine is a person had an ischemic stroke (the most common type) or a hemorrhagic stroke (bleeding in the brain). The brain and body can be paralyzed and damaged for life so every second helps. The bleeding needs to be stopped immediately. Understanding the cause of the stroke can help treat the symptoms and reduce the likelihood of reoccurrence. Self-health care is critical. Don’t wait until it is too late to make sure you have normal blood pressure, are in the normal weight range, and properly take care of any existing heart conditions.

BLOG 497 COLONOSCOPY

BLOG 497 COLONOSCOPY

The dreaded colonoscopy that makes its way into life as we age. The colon is a key player in our digestive tract that helps remove stool and keep our fluids and electrolytes balanced. This examination of the large intestine (colon) and rectum is used to look for changes/alterations in the body that possibly have developed/evolved with age. These changes could be cancer related; therefore, the American Cancer Association (ACS) recommends having a colonoscopy beginning at age 45 and then every 10 years after.

There’s good reason to be proactive and have this screening done. The major reason is to check for colon cancer. Another major reason is to look at the intestines, especially if the person has been experiencing abdominal pain, diarrhea, and/or other digestion issues. If a person has had polyps, a colonoscopy can be useful for monitoring these and checking on changes. Polyps are a clump of cells that develop on the lining of the colon. They’re usually harmless but can turn into cancer.

The preparation for this procedure is what most people don’t look forward to. The preparation takes place the day before the exam and that means not eating sold foods, just having a liquid diet. A doctor will also recommend taking a laxative in large volume either as a pill or more commonly, in liquid form. Depending on what medications you take, you may also have to pause them the day/night before. When a colonoscopy is done, usually the person is put under sedation or anesthesia and/or given pain medication to help with discomfort. When the procedure is done, a colonoscope is put into the rectum and is long enough to reach the colon. The scope has a light, and the doctor can pump water, air, and carbon dioxide into the colon. This inflates the colon so the doctor can see into the area better. The scope also has a tiny video camera at the tip so the doctor can examine further. The doctor can also insert tools on the scope to take tissue for biopsy.

Overall, the exam takes about an hour. You do need a ride home after because of the sedation. Feeling bloated or having gas after is normal. Sometimes the first bowel movement after can have some traces of blood. The doctor will then review the results A negative result means the colonoscopy won’t need to be repeated for another 10 years unless otherwise advised. However, a positive result could mean the doctor found polyps or abnormal tissue. In more detail, if a doctor finds one or two polyps that are less than 0.4 inch (1 centimeter) in diameter, they might recommend a repeat. The doctor might recommend a colonoscopy sooner if more than two polyps are found, a very large polyp larger than 0.4-inch, differing structures/characteristics with the polyps that pose health risks, and most certainly if there are cancerous polyps.

Having a colonoscopy is a proactive approach to health. Being reactive can sometimes be too late. A day or two of discomfort is worth experiencing versus a cancer diagnosis. Ongoing digestive issues are disruptive to daily life. Getting older has its cons, but we can ease the process by being more aware and involved with what are bodies need from us.

BLOG 496 CAKES

BLOG 496 CAKES

Celebrations call for cake being served. Gatherings usually have food and dessert often includes cake. Indulging in cake every now and then and sticking to one moderate portion-sized slice won’t take too much of a toll on your waistline. Some types of cakes do less damage than others. That might mean less shame as well. Baking is a creative activity and between icing, coloring, and design, cakes can be a masterpiece of their own. So which cakes are better diet-wise than others. Here’s the slice on this……

Healthier Cakes

Strawberry shortcake – If you use egg whites and less sugar, one slice is about 250 calories.

Flourless chocolate cake – This may not sound appealing, but one slice is about 150 calories and is gluten free and paleo.

Protein mug cake – This single serving concept is a great way to get your protein in. Add banana, protein powder, cinnamon, and egg whites, and in 250 calories you will fulfill your taste buds.

Unhealthier Cakes

Carrot cake: Even though it has vegetables in it, being healthy is not its forte. There are nuts too. However, carrot cake can have anywhere from 300 to 600 calories per slice plus lots of sugar and lots of fat.

Cheesecake – No kidding one slice can have up to 1,000 calories depending on type and where you get it from.

Red velvet cake – It has a lot of sugar and fat because of the icing and there is a lot of artificial coloring in it. One slice can have nearly 500 calories.

Pineapple upside down cake – Just because it has a fruit in its name doesn’t mean it is healthy. One slice can have 350 calories.

Swapping out certain ingredients for healthier options is one way to keep cake within reason. You can use yogurt, egg whites, and of course less sugar or add whole fruits for sweetness. A lot of us don’t ask questions when cake in on the table. We let our will power falter and then say it’s only one slice before we pick a little frosting off another piece. If it isn’t cake, well then, it’s cookies, cupcakes, or ice cream. Life is sweet and cake just makes it feel even sweeter.

BLOG 495 CUSHING'S SYNDROME

 BLOG 495 CUSHING'S SYNDROME 

High levels of cortisol are a tell-take sign of the condition called Cushing’s syndrome. Another term for this is “hypercortisolism”. Dr. Cushing is credited for his research and discovery of this illness in 1912. Cortisol isn’t an all-bad hormone. We do need it for stress response, converting macronutrients into energy, balancing insulin, regulating blood pressure, and reducing inflammation. However, when the body produces too much cortisol there are adverse health effects. Too much stress, excessive alcohol use, malnutrition, depression, panicking, and over training, can all lead to more cortisol production than normal.

There can be several symptoms of Cushing’s syndrome. Some signs include thin skin that bruises easily, purple stretch marks on the body, fatty deposits in mid-section and upper back, round moon shaped face, weight gain, skin injuries that don’t heal normal timing, acne, muscle weakness, and feeling fatigue. There are other commonalities among people who have Cushing’s. These can include feeling thirsty often, frequent urination, mood changes, high blood pressure, headaches, anxiety, irritability, and irregular menstruation.

Cushing’s syndrome is more common in females than males. Females will develop more body hair around the face and neck, thighs, chest, and abs. Irregular menstruation is common with possibly no menstruation at all. Males might experience erectile dysfunction and loss of interest in sex.

One of the leading causes of developing Cushing’s syndrome is the prolonged use of corticosteroids. Prednisone taking in high amounts for extended periods of time and injections for back pain are common culprits. Diagnosis is complicated. Cortisol levels can be tested via a urinary test, saliva test, ruling out the causes of high cortisol with Dexamethasone-CRH test (such as alcoholism), or taking a low dose of dexamethasone which lowers cortisol (but if it doesn’t than it would be Cushing’s syndrome). After Cushing’s syndrome is determined to be the cause of high cortisol, a doctor would then want to test what has caused the high cortisol levels in the first place. Testing for a tumor on the adrenal glands is critical.

There are medications which can help lower the production of cortisol. These include Nizoral, Korlym, Mifeprex, Lysodren, and Signifor. Lifestyle changes can also help avoid Cushing syndrome and suppress symptoms. Weight loss, low sodium diet, no alcohol, managing blood sugar, and making sure levels of vitamin C and D are sufficient are important. In a go, go, go world, stress is inevitable but making sure it is not prolonged, and constant is critical. Hormones wreak havoc when left to their own control of our body. Being proactive  which is involves being active and leading a healthy lifestyle, is the best measure we can take for our overall health.  

BLOG 494 BANANAS

BLOG 494 BANANAS

A banana is a type of fruit that comes from a flowering plant in the genus Muca. Some countries refer to them as “plantains”. They’re a healthy and delicious snack that are very convenient. This popular fruit comes from Southeast Asia but is now grown all over the world. The most common banana is the Cavendish which is the green type most people consume once they turn yellow. For nutritional purposes, a banana is classified as a carbohydrate. When the banana is green, the carbohydrate source is more starch like. When the banana becomes ripe and more yellow, the carbohydrate source turns into sugar (glucose).

Bananas are high in many vitamins, minerals, and antioxidants. In one medium banana, which is about 188 grams, this fruit contains a high amount of many of the recommended daily intake (RDI) for many of our nutritional needs. The line-up includes: 8% magnesium (good for heart health), 9% potassium (good for heart health and kidney function), 10% copper, 11% vitamin C, 14% manganese, and 33% B6. This same banana also contains 24 carbohydrates, 1.3 grams of protein, 3.1 grams of fiber, and 0.4 grams of fat (good for digestion). There are about 105 calories total. Bananas also rank low to medium on the glycemic index (GI) with an average value of about 51 out of 100 being the highest. This means this fruit shouldn’t cause a major spike in blood sugar. The riper the banana, the higher its rank. The antioxidants found in bananas include dopamine and catechins which can help reduce the risk of heart disease and other illnesses. Bananas are a quick, easily digestible carbohydrate, so they are popularly favored by athletes. Eating bananas has been associated with reducing muscle cramps.

This fruit can be a sweet addition to many other healthy food choices. They’re a great topping for cereal, yogurt, and in smoothies. They can also be used as a sugar substitute for baking and cooking. They are easy to find, reasonably priced, and just need to be peeled to be eaten. No need to wash them because all the pesticides are gone due to the protection by the peel. Ripe bananas can help satisfy a sweet tooth and craving. Be considerate of blood sugar levels with any pre-existing conditions. A banana is a good choice to help feel full of fiber, improve heart health, and as a source of energy. Bananas are also practically in season all year to enjoy. Grab one on the go or as a snack as a healthy option to your daily eating regimen.

BLOG 493 BROWN vs WHITE RICE

BLOG 493 BROWN vs WHITE RICE

Rice is a popular grain that is a staple of many people’s diets, especially those in Asia. White rice is the more widely consumed type; however, many have turned to brown rice as the healthier option. There are certainly differences between these two types of rice. Both are mostly composed of carbohydrates, with little protein and little fat. Brown rice has about 30 less calories per serving than white rice, but this small caloric difference is marked by other factors that differentiate which rice becomes the healthier choice.

BROWN RICE

Brown rice is a whole grain. This means that it still has all its grains (fibrous bran, nutritious germ, and endosperm). It also contains vitamins, antioxidants, minerals, and fiber. For example, 100 grams of brown rice contains 1.8 grams of fiber. It also contains high amounts of magnesium. Both nutrients help control blood sugar. It also contains a plant compound called lignan which helps protect against heart disease. Lignans lower blood pressure, reduce the amount of fat in the blood, and decrease inflammation. Brown rice does contain phytic acid, which is known for impeding the body’s ability to absorb other nutrients including iron and zinc. Phytic acid is known as the “antinutrient”. Brown rice also contains arsenic, which is a toxic heavy metal. Arsenic is associated with increased risk for type 2 diabetes, cancer, and heart disease.

WHITE RICE

The bran and germ are removed from white rice, making it no longer a whole grain. Bran and germ are the most nutritious part of a grain. White rice is also associated with empty calories due to its lack of nutrients. Unlike most grains, this rice lacks fiber (100 grams =  0.4 grams of fiber). Eating large amounts of white rice has been associated with an increased risk for diabetes. It is high on the glycemic (GI) index, so it does quickly increase blood sugar. On the GI index, brown rice is 50 whereas white rice is 89.

Sticking to ½ cup which is one serving of rice is no easy feat for rice consumers. It just pairs so well with well….everything. When it comes to which type of rice is better for their health, all taste opinions aside, brown rice is the winner. In fact, there wasn’t much to say about white rice because it is just an empty carbohydrate. There’s always a catch, right? The more informed you are the better choices and tools you have to make for your health. Feeling full when we eat should be from foods that are nutritionally packed and beneficial to our bodies, versus just filling ourselves up for pleasure and to suppress hunger.

BLOG 492 CANCER STAGES

BLOG 492 CANCER STAGES

When we hear of someone being diagnosed with cancer, the cancer is described as in a certain stage. Medical professionals “stage” cancer to describe the size and location of the tumor(s). This can be intimidating having a number/label associated with your condition, but it is necessary for determining treatment for what is going to happen moving forward. Not every type of cancer, such as brain cancer or leukemia, has stages. Cancer cells can grow and spread (metastasize), so this complex, complicated, and an evolving illness, so cancer not easy to treat.

There are different systems used to stage cancer.

1.      FIGO system – This applies to cancers affecting the female reproductive system such as cervical or ovarian.

2.      Tumor-node-metastasis (TNM) system – This is used to stage solid tumors which would include lung, colon, breast, bladder, and prostate. T is the primary tumor. Small tumors are stage I and larger ones are stage II. They range from T0 to T4. N is for nodes and nodes are how cancer moves through the body. Nodes are classified from N0 to N3. N0 would mean the cancer hasn’t spread to other areas. The range is based on the number of lymph node’s locations and how many lymph nodes are carrying cancer. M is for metastasis, and this is when the cancer has spread all over and beyond just lymph nodes. When diagnosed as MI this means the cancer has spread. Using the TNM information, tumors are then placed in stages. This system would look like the following:

Stage I - Smaller tumors are T1 – T2 and haven’t spread to lymph nodes (N) nor to other areas M0.

Stage II – These tumors are larger T2-T4 and haven’t spread to nearby lymph nodes (N) or other areas of your body M0.

Stage III – These are larger tumors T1-T4 that have spread to lymph nodes N1-N3 but not to other areas in the body M0.

Stage IV – This is metastatic, so the cancer has spread the original tumor to other areas T1-T4, N1-N3, M1.

3.      Lugano – This is used specifically for Hodgkin lymphoma and non-Hodgkin lymphoma.

 There are other ways to classify cancer other than staging. Some professionals use tumor grades, Gx – G4, that are microscopically looked at in order to see the difference between normal and cancerous cells. There are other terms used as well including in situ, localized, regional, and distant. This ranges from haven’t spread (in situ) to having spread all over (distant).

Examinations are done to determine stages. A biopsy looks at tissue samples. An endoscopy is done by using a thin tube to look at organs so the interior of the cancer can be seen. A CT scan (computed tomography) can detect the cancer early and find the location Blood test find tumor markers that can identify the number of cancer cells and their size. A PET scan (positron emission tomography) looks to see the tumors have spread.

Every case of cancer is different, but these stages are the medical approach to steer treatment in the most effective way possible. There are trials and there are attempts that don’t always work, but staying hopeful and following care guidelines is the best way to work through the adversities of a cancer diagnosis.  

BLOG 491 LEG CRAMPS

BLOG 491 LEG CRAMPS

When your muscle suddenly becomes hard and tight or you feel a quick sharp pain in the calf, a muscle cramp has struck. It can happen while in motion when out for a run or even during a night’s sleep. This type of involuntary contraction is a spasm we would rather forgo. Without warning, the onset of a “Charley horse” (cramp that occurs in the calf area), is marked by temporary pain that we want instant relief from. Cramps are never fun to endure, and one just has to breathe through it, stretch, and massage out the area until alleviation kicks in.

There are a number of triggers that can cause muscle cramps. In order to avoid future spasms, knowing the causes becomes important. A cramp can be the result of poor blood circulation. Exercise related stress can bring on a cramp. Being dehydrated or deficient in magnesium and/or potassium, can be causes. Hot temperature is also a culprit, especially when being active. Not stretching enough can also lead to cramping. There are also medications that can lead to cramping. These include diuretics, certain Alzheimer’s medications, statin medications for cholesterol, as well as some osteoporosis and high blood pressure medications. Nerve compression can also cause a pinch that produces a cramp. Muscle mass lessens with age so what muscle is working may be more stressed than normal and overworked much more easily which can cause cramping. Muscle cramps are common during pregnancy as the body is undergoing a lot of changes. Certain medical conditions like diabetes, liver, or thyroid disorder can also heighten the risks of cramping.

Prevention includes staying hydrated, properly stretching, and making sure to eat healthy foods with nutrients. These include vitamins, minerals, potassium, and calcium. Potassium is found in many choices including vegetables, bananas, berries, potatoes, melon, citrus, meat, fish, and milk. Caffeine found in coffee, soda, and other beverages does affect fluid hydration in the body so be sure to replenish with water. Exercise and activity that lasts over 60 minutes can lead to glycogen depletion which can lead to fatigue which can lead to cramps.

Although only a temporary sensation and typically harmless, an unexpected bout of pain never feels good. It is important to seek a doctor’s help if these cramps are reoccurring or persistent. A nutrient imbalance may not be readily noticeable. Finding the cause can help avoid future incidences. Muscle cramps happen to almost everyone, few and far in between, but when they strike, they aren’t forgotten. Less is more when it comes to “Charley horses”.

BLOG 490 ASPIRIN

BLOG 490 ASPIRIN

Aspirin is a salicylate (derived from a plant) and is a nonsteroidal anti-inflammatory drug (NSAID). The earliest uses of this drug date back to the Greek physician Hippocrates in the 5^th century B.C. He used a powder extracted from willow’s bark. It works by blocking a certain natural substance in your body to reduce pain and swelling. Today you can walk into almost any store and purchase this product. Almost anyone and everyone has used it, but when it comes to kids, it is important to consult your doctor before treating a child younger than 12 years. Aspirin is a home remedy or doctor prescribed treatment for so many different purposes. It’s that easy remedy we turn to first at the sight of pain or discomfort. Aspirin is the fixer upper solution to many conditions. The most common uses include trying to reduce a fever, making a headache go away, reducing pain and swelling, and to helping alleviate symptoms of a cold. Aspirin is also a blood thinner. Often a doctor will prescribe its use to help prevent blood clots. This is especially true prior to surgery, when a doctor might prescribe a low dose of aspirin to help ward off blood clots in the process. This can also help with the prevention of heart attacks, strokes, and help reduce chest pain. A doctor might recommend the daily use of aspirin as a preventative method.

It is used to aid muscle and tooth aches. When taking at your own will, always read and follow the directions. The dosage is dependent upon the condition, but it is important to not exceed amounts outside of the recommended directions within a 24-hour period. Everyone’s body responds differently to aspirin, but some of the less serious side effects include heartburn and an upset stomach. More serious side effects include kidney problems, vomiting, bruising, bleeding, ringing in the ears, dizziness, or feeling constantly tired. It is always important to consult a doctor at the first indication of any of these adverse effects. It is important to avoid aspirin if the person has a bleeding disorder, particularly stomach or intestinal bleeding. Aspirin poisoning is one of the common forms of accidental poisoning in children. Inappropriate dosages for children and elderly cause this poisoning too. The first signs of poisoning include ringing in the ears, rapid breathing, and dehydration.

Aspirin is a drug, and it is always important to address any medical attention that goes beyond the scope of self-care with a doctor. Aspirin seems to fix any symptom, but only temporarily. Listen to the body and when over the counter isn’t effective, a doctor should be advised. Pain is not meant to last, but don’t keep masking. Take aspirin as needed in the advised amount and it may just fix what needed a little attention.

BLOG 489 FENTANYL

BLOG 489 FENTANYL

The most dangerous and potent type of opioid is fentanyl. It is a type of pain reliever that is actually 50 more stronger than heroin and 100 times more intense than morphine. Unfortunately, there has been a rise in accidental overdose rates and death. It is a prescription drug that is known by the names Submilmaze, Actiq, and Duregesic. These can come in the form of a patch, shot, or sometimes as a throat lozenge. On the streets, in an illegal manner, it can be sold as a powder or pill in synthetic form. It is sometimes called Goodfellas, Apache, Poison, China Girl, and Great Bear. Users like fentanyl because of the pain relief it provides in addition to feelings of euphoria and relaxation.

Medically, fentanyl is used for pain related reasons. Fentanyl is used for pain management for cancer patients with constant pain, for pain management for those who can tolerate opioids, for people who need 24/7 pain care, and as an anesthesia for heart surgery patients. Most commonly it is provided as a patch that releases fentanyl into the bloodstream for up to 72 hours.

The problem is that fentanyl has now been widely abused. It has been produced more and more illegally so that it can be sold and used via snorting, injection, or by smoking it. It is stronger than heroin, making it a very serious and addictive drug. Sometimes it is even mixed with heroin or cocaine. The risk for overdose is extremely high. People become quickly addicted not just because they’re relieved of pain but also because of the difficulty feeling withdrawl post use.

Withdrawal can have a multitude of symptoms. Some of these include hot flashes, insomnia, anxiety, chills, goosebumps, dilated pupils, and feeling pain again. Tolerance also quickly increases with fentanyl use, making overdosing a constant risk. Signs of an overdose could be slow heartbeat, clammy/cold skin, trouble walking/talking, feeling faint/confused/dizzy, and unresponsiveness. An overdose is a medical emergency because the person can experience hypoxia. This means their brain is not getting enough oxygen. Naloxone is used to treat an overdose.

Treatment for addiction to fentanyl is comparable to that used for other opioids. It can range from and include some or all of the following: cognitive behavioral therapy, medication management such as methadone, inpatient care, group therapy, and other motivating tools to continue the deterrence and abstinence from using fentanyl. It only takes one time, one overdose gone too far, one highly potent batch, to possibly die from this drug. There are pros and cons to many pharmaceutical drugs, but in any case, abuse and misuse are dangerous and inevitable when there’s an entire dark side of the drug industry. 

BLOG 488 ASTHMA

BLOG 488 ASTHMA 

Coughing. Wheezing. Tight chest. Shortness of breath. These are the common symptoms of the air restriction condition called asthma. When the bronchial tubes become inflamed, the airway tightens and can fill with mucus. People experience different symptoms at different times and can go a long period without “attacks”. Some people only have asthma during exercise, others only when they have a cold, and others when their allergies are heightened. Triggers can include dust mites, cigarette smoke, molds, pollen, animal dander, and pollen. Asthma is common in people who have low levels of vitamins C, E, and omega 3 fatty acids. Extreme emotional states can also bring upon asthma.

Asthma attacks vary in severity. During a mild attack, the airway will open up and alleviate normally within a few minutes or up to an hour. A serious attack may require immediate emergency medical attention. An attack becomes especially dangerous when the lips start to turn blue and speech is difficult. Prevention of an attack is key as one starts to learn their body’s warning signs. Early warning signs include feeling short of breath, losing your breath quickly, coughing bouts (usually at night), mood changes, feeling more tired than normal, allergy symptoms such as a runny nose or sneezing, or when a peak flow meter reads low lung function (less than 50%).

Asthma affects up to 12% of children which makes it the leading chronic illness for young people. This number seems to be on the rise (the causes are unknown).

There are treatments for short and long-term relief. Most people with asthma can use an inhaler which serves as an anti-inflammatory. This is a type of steroid to reduce swelling and the build-up of mucus. Bronchodilators can help relax the muscles around the airway. Most people take these in the inhaler right before exercise. This can help reduce the likelihood of exercise-induced asthma. However, this is not to be used daily. Some people have difficulty using inhalers, such as children. For these people an asthma nebulizer can be used. This is a machine with a mouthpiece or that has a mask which can help the medicine be better inhaled.

The exact cause of asthma is unknown. The exact cure for asthma is also unknown. Learning what triggers an attack can be a learning process for someone. However, asthma should not deter someone from being physically active. Exercise indoors if air quality is poor. Always bring your inhaler. Don’t let your emotions get the best of you. Uncontrolled crying can impede breathing. Be sure to stop activity when you feel short of breath abnormally (not just from increasing your heart rate). Ask your doctor to help test you to discover what sets off your airway's obstruction. When it comes to your health, inhale positivity and exhale negativity. Don’t let any obstruction get in the way of your progress.

 

BLOG 487 POPPING YOUR KNUCKLES

BLOG 487 POPPING YOUR KNUCKLES

Knuckle crackers have a bad habit of making this sound throughout the day. It seems like such a painless and even harmless action, but the constant repetition might take its toll on the joints. Luckily this habit does not affect or cause arthritis. The cracking or popping noise is produced from the negative pressure pulling nitrogen gas into the joint. This is the synovial fluid that lubricates the joints and makes a bubbling sound. The bubbles pop when you pull the bones apart. Another reason noise can occur is because the tendons are snapping over the tissues as their gliding paths are changing. As long as there is not pain when this noise is occurring, there is not any immediate problem. Even though mom and dad warned us not to crack or pop our knuckles, there has been no scientific proof that damage will result. What was once a defiant childhood activity, might stick and become a lifelong habit.

This is quite a popular compulsion as nearly 54% of the population does this. Males are frequent knuckle crackers and poppers. Even though it is a myth that knuckle cracking and popping will lead to arthritis, there may be other reasons to hang up the habit. This repetitive motion can lead to reduced hand grip strength. Eventually, over time, the joints do become stretched out and weakened. It can also lead to soft tissue swelling. The nature of cracking or popping the knuckles is what can be damaging. A person typically turns the knuckles sideways, pulls on the bones around the joints, or bends the fingers far forwards or backwards. Still most people don’t develop arthritis from this.

For some reason people seek the cracking and popping noise. This nuance might help relieve anxiety, reduce feelings of nervousness, be done out of excitement, a person might feel restless, or merely because of boredom. Some people feel a need to make this noise and eventually don’t even realize how often or when they are doing this. Kids might just like the funny noise.

Gas bubbles in the joints don’t need to be alleviated, but if some reason a person likes to excuse their knuckles and hear the sound, then no foul no harm. Our fingers do so much for us between writing, typing, well…. everything. Maintaining joint health is always important so if pooping or cracking the knuckles is associated with pain, then the habit should be left to rest. Inflammation is never a good idea. Little nuances and vices can sometimes be detrimental due to their repetitive nature, but for now, knuckle popping and cracking hasn’t made the negative list to avoid. However, we should always listen to mom and dad and pass down these traditions and rules to our own even if these fallacies are harmless.

BLOG 486 HEARTBURN

BLOG 486 HEARTBURN

Heartburn is a discomforting burning in the chest area. This feeling might occur every now and then for some people, while others might have reoccurring symptoms. Heart burn likes to present itself after eating, in the evening, and when lying down or bending over. Sometimes in addition to the chest pain, a bitter or acidic taste can result in the mouth.

The esophagus is the main location of heart burn. The role of the esophagus is to allow food and water to pass to the stomach. The muscles at the bottom of the esophagus relax so that food can flow downwards. Then the muscle re-tightens once the substance has made its way to the stomach. However, if this relaxation motion is not operating correctly, stomach acid can back up in the esophagus. This back up is referred to as “acid reflux” which causes the heart burning sensation. The backup worsens when lying down or bending over. Being overweight or pregnant can also increase the risk of heartburn.

For some victims, heart burn is reoccurring. This condition is called gastroesophageal reflux disease (GERD). The lining of the esophagus can be greatly damaged and inflamed. A doctor can perform an X-ray, probe test, or endoscopy to diagnose GERD.

Food is a very common culprit of this condition. Particular aggravators include citrus, spicy foods, onions, fried foods, tomato products such as ketchup, alcohol, caffeine, carbonated drinks, and foods that are very high in fat. Knowing what foods are triggers can help sufferers avoid the burn, not eating late meals, not lying down after meals, maintaining a healthy weight, and keeping the head elevated when lying in bed, can all aid in easing symptoms. Sleeping on your left side and even eating cooked versus raw vegetables like onions are also lifestyle changes that can help. Sometimes momentary food and drink choices catch up to us later. Let your heart be on fire with emotions, not with an acidic type of burn.

BLOG 485 PEANUT BUTTER & JELLY

BLOG 485 PEANUT BUTTER & JELLY 

Peanut butter and jelly sandwiches are an American favorite. They’re found countless lunchboxes of children at school. There is no exact origin, but soldiers during World War II ate them as one of their primary foods. Food was rationed and they could eat these sandwiches quickly. Peanut butter wasn’t invented until the 1920s, the first being Peter Pan and Skippy. For jelly, Grapelade was popular at the time. During the great depression, jelly hit the sweet tooth and peanut butter was a primary source of protein. The introduction of sliced bread at this time really made the sandwich popular. When soldiers came home from the War, they were surprised to see the popularity of the very sandwich they ate under dire circumstances. Whoever actually put these two ingredients together is unknown, but he or she has certainly put many smiles on many people’s faces and pleased many people’s taste buds.

This sandwich is sometimes called PB & J or in the UK and Canada it is called peanut butter and jam. Over the years people have added other ingredients such as raisins, honey, Nutella, or hazelnut. Marshmallows and bananas are also popular. The sandwich can have one or more layers of peanut butter, one or more layers of jelly, and even more than two slices of bread. Sometimes it is eaten open-faced or with one slice of bread. Sometimes it is eaten on crackers or rice cakes. Sometimes it is on a bagel. Some people even toast the bread. It really is a flexible food that can please almost anyone’s taste buds. It is a staple of American childhood, but many adults can’t help but love to eat them too.

It has been said that the average American eats 2,984 of these sandwiches in their lifetime. That’s a stack higher than the Statue of Liberty. It actually used to be a delicacy and high-end sandwich because peanuts were costly. Now they are a staple in most people’s homes. Pre-sliced bread was the game changer because children could start to make the sandwich themselves. They aren’t entirely bad for you and of course label reading when it comes to ingredients amongst the peanut butter, jelly, and type of bread is the key. They now even sell containers of jelly and peanut butter mixed together and frozen sandwiches. The food industry caters to our popular picks. Soggy or toasted, we like our peanut butter and jelly 😊 When was the last time you had one??

BLOG 484 GENETICS & WEIGHT PROBLEMS

BLOG 484 GENETICS & WEIGHT PROBLEMS

Genetics role in that number on the scale

There are a number of factors that influence obesity. These include behavioral choices, environmental circumstances, and genetics. Genes don’t always predict someone’s weight future, but science has shown that genetics play a role in obesity. Genes increase a person’s susceptibility to become overweight, but this is not an isolated causality due to behavior and environment.

Take for instance the number of people living in a certain environment with all the same living conditions. How is it so that in an environment that promotes inactivity and high calorie foods that not all of these people become obese?? Not all these people will have the same resulting health problems or body fat distribution. Even people in the same family, of the same race, and of the same ethnicity, will not all become obese given this environment. The diversity in body types leads one to believe that genetics do play a role in weight.

Genes are what instruct the body. They map out how the body will respond to a given environment. Genes dictate behaviors including a person’s choice to be sedentary, to overeat, and their metabolic functions. Genes tell the body how to store fat and how to use food for fuel as energy. Both hunger and food intake are associated with genes. For example, take two siblings or twins raised in very similar environments, still may not have the same body weight distribution.

For now, science does not have genetic testing which would determine one’s weight future. There is no science that shows a personal diet plan or exercise regimen will result in exact body types. Bardet-Biedl syndrome (BBS) and Prader-Willi syndrome are the only two directly related obesity causing genetic factors. BBS is associated with increased body fat in the abdominal area, poor functioning kidneys, eyes, and genetelia, as well as intellectual impairment. Prader-Willi syndrome is associated with a constant desire to eat. This causes dangerous weight gain, stunted growth, and poor health. Research is still being performed on genetic response to weight gain. Knowing one’s family history won’t change the path to obesity, but lifestyle behavior and environment can be adjusted as a proactive and preventable method. For example, children of obese parents are more likely to become obese themselves due to their lifestyle and environment. Marketing has also become a strong influence for eating patterns.

The finger can’t be pointed at genetics alone for weight problems. However, we do know that even under exact circumstances, two bodies can react entirely different. The research is not entirely there YET, but hopefully in the near future we can have helpful answers to help fight the obesity epidemic.

BLOG 483 KETOSIS

BLOG 483 KETOSIS

Our body normally uses glucose from carbohydrates as our main source of energy. Ketosis is a popular word used in the diet and diabetes worlds. Our body goes into a state of ketosis to keep itself working when carbohydrates are lacking. Our body makes ketones when carbs are scarce in order to now use fat as the main energy source. A normal diet doesn’t cause this, but when experiencing a pretty extreme caloric or carbohydrate deficit, the body kicks into ketone mode. This can also occur in diabetics who are not properly using insulin. The problem is that the body is only meant to temporarily perform this function. When asked to do so for prolonged periods of time, those ketones start to really build up in the blood. Now your blood becomes chemically imbalanced, and dehydration can result.

Ketosis hit the diet world by storm when Atkins and Paleo were introduced. The concept of cutting carbs for weight loss had people using protein as their main source of energy instead. This advocacy for protein was that it burns fat and keeps muscle mass. The latest version is the Ketogenic diet that uses fat instead of protein as the main source of fuel. Making a cut down to 50 grams of carbohydrates or less usually puts a person into ketosis a few days from the start. Fasting is another method to jump start ketosis.

This low carb approach is also used for other reasons besides weight loss. Ketogenic diets have been known to reduce seizures. Often time doctors put people with epilepsy on this diet or eating plan. Eating low carb can also help diabetics, lower the risk of heart disease, and help people who are insulin resistant. When cutting carbs, processed food is reduced in the diet which has been shown to improve acne.

Versions

 There are a few different versions of the ketogenic diet. The standard is to consume 75% fat, 20% protein, and 5% carbohydrates. You can also do a cycling version which has re-feed days. An example would be eating ketogenic for 5 days and then 2 days of re-feeding which Is raising the carbohydrate count. Some people use their workouts to add carbs in. Others use more protein and do more of a 60% fat, 35% protein, and 5% carbs approach. Most people enjoy that they don’t have to count calories, they effectively lose weight, and they feel a new sense of energy. Sugars, grains, fruit, and alcohol are recommended to be eliminated in this process. More meat, butter, nuts, cheese, oils, and avocado should be consumed.  

Testing your ketones

You can actually self-check your ketone level at home. There are over the counter sticks to urinate on in which the color matches the level. Ketones can also be measured in your blood.

Side effects

Some people initially experience the keto flu which is feeling nauseous, fatigued, extra hungry, and having insomnia. You may need to add sodium and potassium supplements into your day. Once carbs are re-introduced the weight can come back. The ketogenic diet must be kept up in order to achieve long term weight loss results.

Taking it too far

Ketoacidosis is when the ketones have over accumulated in the blood. Your blood becomes acidic and this can lead to a coma or even death. This can occur in diabetics who do not take their insulin. Signs of ketoacidosis include frequent urination, dry skin, feeling very tired, throwing up, confusion, or your breath smelling fruity. 

BLOG 482 BURSITIS

BLOG 482 BURSITIS 

Bursa is a sac that is filled with fluid found between the tissues of the muscles, bones, skin, and tendons. The role of the bursa is to provide lubrication to help reduce rubbing, friction, and irritation between these areas. Bursitis is the inflammation of the bursa. This inflammation can be caused by impact to the area, sudden injury, or overuse repetitive motion (painting, carpentry, throwing, tennis, and golf). This condition is also age related because as we get older, the tendons have been worn which makes them easier to tear, have less elasticity, and less tolerable to stressors. Our kinetic chain is composed of bone on top of bone and joint on top of joint stacked in alignment to produce motion. When a bone or joint is misaligned or not in its proper place, stress can be added to the bursa sac. Risk for bursitis also increases in persons with thyroid disorders, rheumatoid arthritis, gout, and abnormal reaction to a medication. Even leaning on your elbows and scrubbing the floors on your knees can cause this.

Bursitis is more common in persons over the age of 40. The five parts of that body that this condition effects are the hip, elbow, shoulder, knee, and Achilles tendon. Bursitis is painful and gradually builds in severity. Bursitis can be so painful, for example, that the area can become immobile. This is the term for the “frozen shoulder” that can result bursitis pain. The area will actually look swollen and red. Its feels achy and stiff and especially tender to touch.

At the first onset of pain, it is important to stop whatever activity you are performing. A baseball player might keep pitching through the pain for the love of the sport, but bursitis might creep and become unbearable to continue. Upon experiencing pain, the area needs to be given rest. Ice should also be applied. The area is inflamed so anti-inflammatories can be used. A doctor might prescribe corticosteroids (a type of steroid) to help reduce inflammation more quickly. This method calls for an injection at the site of the pain. Injections aren’t meat to be repeatedly used. Physical therapy can also be used. This can help improve range of motion that have been compromised due to pain. Surgery for bursitis is used as a last resort.

It is important to be conscious of your joints. Take breaks during repetitive tasks. Keep a healthy body weight so that extra stress isn’t added to the joints. A physical exam by a doctor will let you know that bursitis has struck when you tell them about the area and pain. Sometimes with what we do daily, we forget that wear and tear accumulate. Don’t tests your joint’s capabilities. Don’t test their expiration date. Pain is never pleasant so keep these precautions in mind and your joints will thank you.

BLOG 481 INCONSISTENCY

BLOG 481 INCONSISTENCY 

Inconsistency is the difference between attitude and action. Its meaning is associated with instability, self-contradiction, irregular, and unpredictable. Consistency is the desired behavior. An inconsistent person is a sometimes person. For example, sometimes this person offers quality service and effort at their job, while sometimes they call out absent and show up to work late. Being inconsistent is not being reliable or dependable. A bar tender might serve the same drink to you and your friend that placed an order, but the two drinks taste very different. The lines are blurred when it comes to expectation. Therefore, when it comes to one’s fitness journey, inconsistency marks many people’s association with working out and eating healthy. Can you relate??

It is a common trend to be consistent for a duration, but then to become inconsistent once a few mishaps occur. There becomes a start and stop pattern of behavior. As a trainer, my hope is that more often than not, you do your workouts, eat right, and keep this lifestyle as regular as possible. But then the human element comes into play…. holidays, travel, parties, relationships, parenting, and emotion. Somehow priorities shift, food becomes comforting, and the fitness journey takes a back seat with the intention of only being temporary. But how long is temporary?? These bouts of temporary accumulate. The roller coaster continues, and I’m left wondering when the road will be straight and smooth again.

It’s interesting that taking care of one’s health can become inconsistent. Other aspects of life do not allow this such as parenting, your performance at work, or being a good partner/spouse. When we are inconsistent in these areas, we assume that we are affecting other people so we can’t slack. The truth is that poor health does affect other people around us too. Not being able to hold your grandchild, not being able to stand for long periods of time, feeling sluggish…. all of that does go noticed. Sometimes only when the cost of poor health hits does reality set in.

How would you label your fitness journey?? Would you consider yourself consistent?? This is an important chat to have with yourself. Have you ever graded yourself?? What letter grade would you earn. Inconsistency doesn’t equate to results. Be consistent in your efforts and your body will thank you. When your body thanks you, your mood, energy, relationships, heart, and mind will thank you too. So be a regular at the studio and Steve Nash and I will help you reach your goals.