Tuesday, July 19, 2011
Sugar Sham
Many foodmakers are replacing high-fructose corn syrup (HFCS) with cane sugar in soft drinks and many other products, and claiming no HFCS on their labels (Log Cabin syrup and Hunt’s Ketchup, for example). To fight back, the Corn Refiners Association has renamed HFCS “corn sugar”, which makes the highly processed product sound, well, pure and natural. Without an official OK form the Food and Drug Administration, it launched an ad campaign and a website, CornSugar.com. But that little switcheroo is misleading. HFCS is not corn sugar. It’s not naturally occurring; it’s made from extracting starch from corn and chemically changing it into glucose, which is then processed into fructose. It may look like something from nature, but it was made through an industrial process. Also, the jury is still out on its health effects; we thank that more research is needed. So the next time you pick up a product that says “natural”, don’t’ be fooled! Read the ingredients label.
Wednesday, June 22, 2011
Parents Prevent Teenagers from Smoking
Adolescents who perceive that both parents would be very upset if they smoked are less likely to light up, according to a new study.
The rate of teenagers smoking climbed steadily in the 1990s. This fact begs the question of whether prevention programs need to be changed. Programs have generally focused on peer pressure to smoke. Researchers from Dartmouth Medical School wondered if parental disapproval of smoking could be the key to preventing adolescents from starting this habit.
Three groups of students were part of the study. The students were asked about their parents' reaction if they found out they smoked. Researchers felt those who selected the answer, "S/he would tell me to stop and be very upset," showed an indication of strong parental disapproval.
Students who perceived strong disapproval in both parents were half as likely to become smokers. Also, those parents who seemed to become more lenient over time with their attitude to smoking had kids who were more likely to start smoking.
Interestingly, researchers say that the effect of parental disapproval was as strong for preventing teenagers from smoking from parents who smoked as it was from parents who did not smoke.
Researchers conclude that intervention programs that include parental disapproval as a component of the program could be effective in reducing the number of adolescents who smoke.
The rate of teenagers smoking climbed steadily in the 1990s. This fact begs the question of whether prevention programs need to be changed. Programs have generally focused on peer pressure to smoke. Researchers from Dartmouth Medical School wondered if parental disapproval of smoking could be the key to preventing adolescents from starting this habit.
Three groups of students were part of the study. The students were asked about their parents' reaction if they found out they smoked. Researchers felt those who selected the answer, "S/he would tell me to stop and be very upset," showed an indication of strong parental disapproval.
Students who perceived strong disapproval in both parents were half as likely to become smokers. Also, those parents who seemed to become more lenient over time with their attitude to smoking had kids who were more likely to start smoking.
Interestingly, researchers say that the effect of parental disapproval was as strong for preventing teenagers from smoking from parents who smoked as it was from parents who did not smoke.
Researchers conclude that intervention programs that include parental disapproval as a component of the program could be effective in reducing the number of adolescents who smoke.
Migraine-Free Adolescents
Migraine headaches affect more than just adults -- children can experience them, too. Yet there are currently no approved prescription drugs to treat children under 18. Now a new study is finding one drug is safe and effective for kids with migraines.
Fifteen-year-old Kyle loves playing sports. But when a migraine headache kicks in, his life is sidelined.
Kyle explains, "You just get this tremendous pressure in your head and then it explodes and you can't see, you can't concentrate, you just want to lie in a dark cold place and lay there for hours."
Up to 10 percent of all school aged kids, and 19 percent of all teenagers suffer migraines.
A pediatric neurologist, says, "It's a huge number of people who begin to have their migraines in this age group."
Many drugs have been approved to treat migraines in adults, but none have been available for children. Kyle and his doctor are taking part in a nationwide study of the drug sumatriptan (Imitrex®) for migraines in adolescents. It is already approved for adults.
Dr. says, "Sumatriptan, is a synthetic piece of serotonin; we give the brain what it needs to control the pain."
Results from the new study confirm the drug is safe and effective for teens, too.
Kyle says, "Recently it takes a maximum of two to three hours for a headache to be gone, and that's great. It's really going to help with my school work, because I've missed a lot of school over migraines."
And it will help him enjoy his life outside of school.
The study found for many people, sumatriptan provides pain relief within one hour. Another study is currently ongoing to look at the safety of the drug in a pill form.
Fifteen-year-old Kyle loves playing sports. But when a migraine headache kicks in, his life is sidelined.
Kyle explains, "You just get this tremendous pressure in your head and then it explodes and you can't see, you can't concentrate, you just want to lie in a dark cold place and lay there for hours."
Up to 10 percent of all school aged kids, and 19 percent of all teenagers suffer migraines.
A pediatric neurologist, says, "It's a huge number of people who begin to have their migraines in this age group."
Many drugs have been approved to treat migraines in adults, but none have been available for children. Kyle and his doctor are taking part in a nationwide study of the drug sumatriptan (Imitrex®) for migraines in adolescents. It is already approved for adults.
Dr. says, "Sumatriptan, is a synthetic piece of serotonin; we give the brain what it needs to control the pain."
Results from the new study confirm the drug is safe and effective for teens, too.
Kyle says, "Recently it takes a maximum of two to three hours for a headache to be gone, and that's great. It's really going to help with my school work, because I've missed a lot of school over migraines."
And it will help him enjoy his life outside of school.
The study found for many people, sumatriptan provides pain relief within one hour. Another study is currently ongoing to look at the safety of the drug in a pill form.
Monday, June 13, 2011
Safer Breast Implants
The solution to safer breast implants may be in the solution itself. Researchers believe they've found a way to get rid of the most common risk associated with breast implant surgery. Here's how the solution works.
Award-winning dog breeder Susie thought the time was right to make a change. Just before her 45th birthday, she got breast implants.
Susie says, "I wanted to be a 'C' rather than a 'B'. I wanted to be proportionate. I didn't want for someone to look at me and say, 'Oh, she's just had surgery.'"
Susie knew there were risks but says she felt safer about the operation because of a solution developed by William Adams, Jr., M.D., who explains, "It's a combination of three antibiotics, and it's mixed up precisely."
This mixture fights the bacteria doctors suspect causes a condition called capsular contracture, which hardens the scar tissue around the implant.
Dr. Adams says, "It can be an actual functional problem that hurts, and then as the capsule thickens it can interfere with detection or reading mammograms."
To prevent complications like these, Dr. Adams soaks the surgical site and the implant itself. He hopes using the solution will become standard practice. "Now we have a solution, no pun intended, to the problem and hopefully can now take that back to patients to give them safer and better results," he says.
So far, surgeons in Dallas have used the solution on more than 200 women with no reported problems.
Susie says, "It was easy, I was back lifting weights, working out, and chasing my dogs in a limited amount of time."
Researchers say the solution seems to be effective in both breast augmentation and reconstruction. Final evaluation of the solution will take three to five years.
Source: Ivanhoe @ 2000
Award-winning dog breeder Susie thought the time was right to make a change. Just before her 45th birthday, she got breast implants.
Susie says, "I wanted to be a 'C' rather than a 'B'. I wanted to be proportionate. I didn't want for someone to look at me and say, 'Oh, she's just had surgery.'"
Susie knew there were risks but says she felt safer about the operation because of a solution developed by William Adams, Jr., M.D., who explains, "It's a combination of three antibiotics, and it's mixed up precisely."
This mixture fights the bacteria doctors suspect causes a condition called capsular contracture, which hardens the scar tissue around the implant.
Dr. Adams says, "It can be an actual functional problem that hurts, and then as the capsule thickens it can interfere with detection or reading mammograms."
To prevent complications like these, Dr. Adams soaks the surgical site and the implant itself. He hopes using the solution will become standard practice. "Now we have a solution, no pun intended, to the problem and hopefully can now take that back to patients to give them safer and better results," he says.
So far, surgeons in Dallas have used the solution on more than 200 women with no reported problems.
Susie says, "It was easy, I was back lifting weights, working out, and chasing my dogs in a limited amount of time."
Researchers say the solution seems to be effective in both breast augmentation and reconstruction. Final evaluation of the solution will take three to five years.
Source: Ivanhoe @ 2000
Public Defibrillators
You've seen it in the movies. A patient is having a cardiac arrest, and a doctor shouts "clear" and shocks the heart back into rhythm. Those machines are called defibrillators. Some are so simple nowadays that six states allow non-medical people to use them. Doctors say it's a life-saving idea.
Reverend Raleigh Carroll is alive today because of emergency medical specialists and a defibrillator. One day on the golf course, he collapsed in cardiac arrest. "They used their defibrillator on me," says Rev. Carroll. With a jolt, the machine started Carroll's heart.
Dr. Cary McDonald keeps a defibrillator handy in his emergency clinic, but it must be used within minutes of an attack. That's why he believes all police cars and fire trucks should have them. Many airlines are already putting them on planes, and California, Florida, Maine, Maryland, North Dakota and Texas allow non-medical people to use them.
"I believe it is even more valuable than CPR," says Dr. McDonald, an emergency medicine specialist in Raleigh, North Carolina.
Some defibrillators are highly-automated. Anyone can learn to attach these pads to a victim. Then the machine decides if a jolt is needed. "I think the benefits of using the machine are high, and the risks are low," says Dr. McDonald.
Rev. Carroll's spreading the word. He shared his story at an awards ceremony honoring the rescue crew and the device that saved his life. "If people could afford it, I would recommend they have one in every home," he says.
Dr. McDonald has seen the survival rate of cardiac patients double in areas where fire crews have defibrillators. Right now, many states don't allow non-medical personnel to handle defibrillators. However, as technology has changed, many people in the medical community think it's time those laws be rewritten. So these life-saving devices are more common, and the people who use them are protected by good Samaritan laws. Defibrillators cost about $3,000.
Source: Ivanhoe @1999
Reverend Raleigh Carroll is alive today because of emergency medical specialists and a defibrillator. One day on the golf course, he collapsed in cardiac arrest. "They used their defibrillator on me," says Rev. Carroll. With a jolt, the machine started Carroll's heart.
Dr. Cary McDonald keeps a defibrillator handy in his emergency clinic, but it must be used within minutes of an attack. That's why he believes all police cars and fire trucks should have them. Many airlines are already putting them on planes, and California, Florida, Maine, Maryland, North Dakota and Texas allow non-medical people to use them.
"I believe it is even more valuable than CPR," says Dr. McDonald, an emergency medicine specialist in Raleigh, North Carolina.
Some defibrillators are highly-automated. Anyone can learn to attach these pads to a victim. Then the machine decides if a jolt is needed. "I think the benefits of using the machine are high, and the risks are low," says Dr. McDonald.
Rev. Carroll's spreading the word. He shared his story at an awards ceremony honoring the rescue crew and the device that saved his life. "If people could afford it, I would recommend they have one in every home," he says.
Dr. McDonald has seen the survival rate of cardiac patients double in areas where fire crews have defibrillators. Right now, many states don't allow non-medical personnel to handle defibrillators. However, as technology has changed, many people in the medical community think it's time those laws be rewritten. So these life-saving devices are more common, and the people who use them are protected by good Samaritan laws. Defibrillators cost about $3,000.
Source: Ivanhoe @1999
Wednesday, April 27, 2011
Alcohol And Sports: A Losing Team
When you mix beer drinking with swinging bats and flying balls, the risk of injury skyrockets, according to Roger Willcox, M.D., director of emergency services at Columbia Paradise Valley Hospital in Phoenix. He estimates that half of emergency room sports injuries are alcohol-related. From broken ribs to severed limbs, alcohol and sports do not make a good team.
How common is it to find a sports injury as a consequence of drinking alcohol during the game?
Dr. Willcox: It's amazing how many times people over eighteen, especially males, how much alcohol is involved with sports injuries. The more alcohol that's involved the worse the injuries generally. I've seen over the years a tremendous correlation between alcohol ingestion and the sports injuries and it doesn't seem to be getting any better. It's still a problem. I'm not sure people are aware of the problems. Most people think they are playing this game of softball here, there's not much risk but you know they catch their foot on a base and break their ankle real bad. There was one patient that I saw that was going after a softball in center field and ran right into the Cyclone fence and he ended up with a waffle pattern on his face. So you get sort of all kinds of different problems that you see. I would say the more common are ankle sprains, ankle fractures, and sometimes they can go from a mild sprain, of course the mild sprains are extremely common, just tremendously common. We see bad trimalleolar fractures, very unstable ankle fractures in that situation. We see a lot of wrist fractures, hand injuries, thumb injuries, etc. You can also, without breaking a bone, injure your thumb pretty bad by tearing a ligament and we see that sometimes.
Is it in golf or is it other injuries?
Dr. Willcox: I've seen, in fact rather recently, I saw a big divot out of a guys head from a golf club. He had been drinking a little bit. Also saw a pretty bad, actually a fracture from a golf ball, a skull fracture from the same thing. So as you might guess in Phoenix we see quite a few golf related injuries, even though you don't think of that as a common sport to cause injuries. Golf is ubiquitous here in this area.
What is it about the alcohol that leads to these injuries?
Dr. Willcox: Judgment is probably number one. Secondly equilibrium is off, your sense of balance and your sense of judgment. It's easy not to know that cyclone fence is coming at you at a rapid speed. The most serious problem is just judgment. People do things that they might not ordinarily do. They try things they wouldn't ordinarily do and of course this is what makes drinking and driving dangerous too. Also the coordination is a problem with driving. It's really analogous to motor vehicle accidents in that you have to be reasonably coordinated and alert to drive a vehicle. The same with most sports and people get by with it for a long time and then suddenly they have a major injury. It goes from the very mild to the very severe, including broken necks and serious injury to limb, and even death. Disfiguring injuries, amputations, just about any degree. The problem again is that people are having fun. They don't really think of all the consequences of what could go wrong. Their judgment as far as the risk of a certain activity or whatever is just not there. For the same reason somebody that's been drinking might saw off their finger with a skill saw or wreck their car. The same thing happens on the softball field, or out playing golf, or playing tennis. It's fairly easy. You've had a few beers or Martini's or something, play tennis and you can get serious knee injuries, eye injuries. Handball/racquetball eye injuries are very common. With just about any sport, I'm sure badminton could be dangerous. But sports that you don't think about as being dangerous with a little alcohol on board that whole picture can change.
You said with athletes over eighteen. What percentage of the sports injuries do you see that are also alcohol related?
Dr. Willcox: I would say with twenty one and over certainly that it's, you know, there are some other demographics involved obviously, you see more injuries with males than females. Of course more males are playing sports too, so I'm not sure what the percentage would be but I'd say fifty percent. I'd say probably fifty percent are alcohol related in twenty one and over. The sport makes a difference too. For example, it's more common in softball. But obviously certain things like Rugby, it's asking for trouble right there and plus there is sort of this tradition of drinking beer and playing Rugby, the whole Australian and English thing, and the Genesis and whatever. So it's, unfortunately the same way with softball. There's sort of a tradition of drinking beer and playing softball. It's sort of a tradition and it's a dangerous tradition. Wait until afterwards I say, and then let somebody sober drive home.
A lot of people when they are very physically active, lose fluids in the body and they assume that drinking alcoholic beverages like beer or what have you is going to replenish those and it really doesn't, right?
Dr. Willcox: Absolutely right. That is a misconception a lot of people have that if drinking Gatorade is good to prevent dehydration then drinking beer is good and it's actually just the opposite. You know beer tends to have sort of a diuretic, well most people are aware of that, but it does tend to take lots of fluids out. So that's just a common thing that happens. Not only is one not getting enough of the right fluids, but there's actually probably some diuretic effect also which actually means more fluids are lost. If you throw that with our heat especially-actually obviously people get overheated all over the country and in Phoenix we have a lot of heat. The humidity isn't a problem though, but it's still a lot. You throw in alcohol and heat and there's a real tendency to have a lot of heat related illnesses. Sometimes rather severe. Usually in that group it's a lot of the bicyclist and runners and so on. As far as alcohol you know we've seen it some, it doesn't seem like it's quite as big of thing with running and cycling and stuff. I think people are pretty careful about that.
It seems like it's group sports where there's a lot of socialization going on.
Dr. Willcox: Right, you know there is a tendency though, runners often think that beer is good for them. You know for running, that it's a good beverage to take and there's a lot of talk about that back and forth. There a quite a few runners that do drink beer. It's usually not a big problem though that you see with say softball especially.
Is it because it's high in carbohydrates, they think that will give them better performance?
Dr. Willcox: Yes, it's almost legendary, some of the famous runners that believe in drinking beer. I'm not sold on the concept myself. I don't think it's a good idea. I would prefer they drink fruit juice, or Gatorade, or sports drinks. I can't recall where I read it but I know there is starting to be some talk the other way, you know this really is bad for you, why are we doing this, and there is that kind of talk among runners. So I would favor that approach.
Those other fifty percent of sports injuries that come in to you that are not alcohol related, what kind of things do you think could be done to prevent them? Any tips that you can offer individuals that they can do as far as stretching, warming up, things like that?
Dr. Willcox: Prophylactically, have a good understanding of what your limits are and be sensible. I think stretching. Some people, like myself, I'm the opposite of limber, so I really have to stretch and so on. Some people don't need it quite as much but everybody benefits from some stretching before they do physical activity and some of the stretching exercises that we've done for years can even cause problems. So you know my general philosophy is if it hurts don't do that. I think in general, both with when you're playing the sport but even if you are limbering up before, if you are stretching and so on pain is usually nature's way of telling you to slow down. Stretching is excellent if it's done conservatively and done right and usually you need to get all the major muscle groups that you're going to be using in that sport, especially in ball.
Can you talk about things like bandaging, a particular joint that you know tends to be vulnerable to injury?
Dr. Willcox: Well, I think that's more afterwards. Let's say you have an ACL tear or something, then you should be in a special knee brace. As far as other equipment, there are certain orthotics that some people need for their feet and if you need those, if you know you need those things don't go off and do the sport without them. In general, I don't recommend Ace-ing your knee before you play a sport or something because you might hurt your knee, but in certain cases like in certain sports injuries where a lot of people are walking around with an ACL tear that don't have surgery, they don't necessarily need surgery but they need a little extra protection say when they are skiing. That's another sport that there's a lot of drinking and skiing and horrendous injuries there.
Sounds like poor judgment before the alcohol ever hits their lips.
Dr. Willcox: Right, exactly. As far as protection, people that have an ACL tear that it hasn't been operated they generally should wear protection if they are going to be skiing or doing some activity like that. Their orthopedist has probably already told them to. If that's been recommended then you should definitely use it. The problem with all of us and of course I've had sports injuries myself, orthopedic injuries and the orthopedists and the emergency physician for that matter will tell you to do one thing and you've got to do it. It's hard to do sometimes but if someone has recommended something to prevent an injury, for example the ACL tear, you should wear that equipment. As far as just prophylactically using equipment and so on willie nillie, I don't necessarily recommend that. Because for example, there are certain knee braces and so on if they are not really indicated where you tend not to use that knee as much and you actually getting weaker in that knee so you have a detraining effect. So you've got to be careful in that regard.
Once the damage is done, let's talk about some of the myths out there, some of the confusion over how to treat sports injuries. Number one problem, heat versus cold, how do you follow that?
Dr. Willcox: There's a little bit of controversy on that, but I generally like to keep things very simple in that regard. I can't tell you how many times I see an ankle sprain that really wasn't that bad and they've been putting it in hot water or whatever for two days and its all bruised and swollen and it didn't have to be that bad because basically they went with the wrong decision. They went with heat initially. It really makes sense when you think about the logic of it. You go cold initially, you use ice packs initially the first two days. Some people say a day and a half and some people say three days. But I say two days and then heat later. The logic of this is that when you have a fresh injury you've got tissues torn, you've got fluid and blood in some cases, leaking into the extra vascular space and, meaning around the blood vessels, just leaking into the tissue out of the vessels and so on and out of the tissue itself from the injury. You don't want to promote more of that. In other words you want to keep that leakage of fluid because the more of that there is the more of an inflammatory response. Their body is trying to get rid of all this and fight all this off, it just becomes a bigger deal at that point. So you want to minimize that. If you think about it if you use heat that tends to promote more fluid moving into the tissue, more bleeding and so on and so forth.
It could cause more damage, couldn't it?
Dr. Willcox: More damage, right. So I recommend ice initially because that basically has the opposite effect, it kind of restricts to some extent and it calms things down. There's less fluid leakage, there's less bleeding. So ice initially and then heat later. Now later you want all this stuff that's leaked out into the tissue, you want it all absorbed and you want it all to go away and you want your ankle or whatever it is to heal. So heat then actually kind of promotes the whole metabolic process that's going on or the breaking down of protein fluids, the protein substance that's where it shouldn't be, breaking that down, taking that away. All the little white cells so on and so forth working. You've probably seen films and whatever in high school or whatever where you see all the little white cells at work and so on. You want your body to be doing its best to take care of these problems so heat at that point kind of just makes that happen a little fast and it of course feels soothing, it kind of tends to relax muscles that are kind of tight and it's also pleasant at that point in time. But it's not pleasant initially because it promotes more bleeding, more swelling and so on. So you've just got to use cold and heat in the right spot but both really help an amazing amount. Like I said, I've seen people here in the emergency department that didn't even need to be here if they would have known that. I don't know how many times I've heard, "Oh, gosh, I couldn't remember if it was heat or cold so I went with heat." I think that's why I always try to explain what's happening there and then it's more logical than just a guess. Well is it hot or cold, it makes sense that way.
Should we bandage or not bandage?
Dr. Willcox: Well, I would say in general yes if you're talking sprains. Again we'll use a sprained ankle as an example again. Compression is also a useful thing again initially. Sort of in the same time period that you're talking about ice. For the same reason to some extent, it might give some support but the main thing it does is by compression by not being as dispensable, the ankle fluid doesn't tend to just easily move into the extra vascular space and it just keeps the ankle in this case, from swelling as much and thus there are less problems later on. I think an Ace wrap initially is very useful. You see people wearing Ace wraps for weeks and I don't really recommend that. There are problems sometimes, people sometimes put them on too tight and then you get a lot of swelling above or distal to it. Sometimes I've seen people actually put a wrap around the ankle and then the foot swelled because it didn't extend on down into the foot. So you've got to do that right too but it does help. The other thing initially that really helps a lot and again for the same reason really is elevation. If you can stay off, we'll use the ankle again as an example. If you stay off your foot, if you're not putting pressure on it, obviously you're not re-injuring it. So that's another reason. Just elevating it, and again we usually say above your heart in those especially initially and the more severe cases, then that again tends to keep the fluid build up in the ankle in this case, from being as much. So those kind of elevation, compression, ice and the other thing is a question of anti inflammatories and Tylenol and pain relievers.
Is a prescription drug like a narcotic better than taking some regular aspirin?
Dr. Willcox: Yes that's true because the pain relievers for the most part don't have anti-inflammatory with them. Most of the narcotic type pain medicines usually have Tylenol in them, or acetaminophen. Acetaminophen is the generic name. There's a balancing act here and here's the balancing act. Acetaminophen is good in that it doesn't promote bleeding o.k., but it has no anti inflammatory effect. Ibuprofen, aspirin, naproxen, the anti inflammatories unfortunately have a tendency to promote bleeding a little bit. But they have an anti inflammatory effect and so actually, especially later on are very, very helpful in encouraging healing. So they actually not only have an analgesic or anti-pain effect, they actually have a beneficial effect because of the anti-inflammatory nature of those drugs.
So they really do promote the healing?
Dr. Willcox: Right, but then there is the other side of it, they do promote bleeding just a little bit. The platelets are important for your blood clotting and to be not as sticky when you take an anti-inflammatory, so they don't stick as well, they don't function quite as well, you can affect the clotting process just a little bit. So usually if I'm concerned about much bleeding, especially if something is getting black and blue right away, usually I'll hold off on aspirin or non steroidals initially just because I don't want to promote bleeding. As soon as I feel like that's not a problem usually in a day or so, then anti-inflammatories actually are better.
If that's not a problem and they are in pain and the prescribed amount on the bottle just isn't doing it for them, is there ever a time when they can take more than what the prescribed amount is?
Dr. Willcox: Well, yes and no. Here's the thing. Because it's over the counter most people think that the two hundred milligram ibuprofen, the little tablet that's over the counter, that that's the dose, one table every six hours or whatever. The fact is when we prescribe ibuprofen by prescription we prescribe six hundred milligrams or eight hundred milligrams. So I don't recommend going over a prescribed amount, what the amount should be but it tends to be under dosed over the counter and again it's because of the safety concerns and the fact that they are not seeing a doctor they are just buying the drug and taking it. But in general it's not a bad idea to check with the doctor or whatever to see if they are taking the appropriate dose in general. For an adult, three two hundred milligram ibuprofen rather than one would be the sensible dose.
A lot of it has to do with body weight and size?
Dr. Willcox: Absolutely. I usually try to go more by what their ideal weight would be. So if I see a person weighs three hundred pounds, but they are only three feet tall or something then I wouldn't prescribe by the weight probably. I'm of course exaggerating. But you're right, absolutely weight. But in general, an adult would be like six hundred milligrams. There are tiny people around. There are people that don't weigh very much, are not very big and they shouldn't tend to go on the high side. Certainly pediatrics is a whole different situation. As the pediatricians say, kids aren't just little adults, so you do have to be careful with medications with children. But some of the same principles apply.
Source：Ｉｖａｎｈｏｅ Ｎｅｗｓ
How common is it to find a sports injury as a consequence of drinking alcohol during the game?
Dr. Willcox: It's amazing how many times people over eighteen, especially males, how much alcohol is involved with sports injuries. The more alcohol that's involved the worse the injuries generally. I've seen over the years a tremendous correlation between alcohol ingestion and the sports injuries and it doesn't seem to be getting any better. It's still a problem. I'm not sure people are aware of the problems. Most people think they are playing this game of softball here, there's not much risk but you know they catch their foot on a base and break their ankle real bad. There was one patient that I saw that was going after a softball in center field and ran right into the Cyclone fence and he ended up with a waffle pattern on his face. So you get sort of all kinds of different problems that you see. I would say the more common are ankle sprains, ankle fractures, and sometimes they can go from a mild sprain, of course the mild sprains are extremely common, just tremendously common. We see bad trimalleolar fractures, very unstable ankle fractures in that situation. We see a lot of wrist fractures, hand injuries, thumb injuries, etc. You can also, without breaking a bone, injure your thumb pretty bad by tearing a ligament and we see that sometimes.
Is it in golf or is it other injuries?
Dr. Willcox: I've seen, in fact rather recently, I saw a big divot out of a guys head from a golf club. He had been drinking a little bit. Also saw a pretty bad, actually a fracture from a golf ball, a skull fracture from the same thing. So as you might guess in Phoenix we see quite a few golf related injuries, even though you don't think of that as a common sport to cause injuries. Golf is ubiquitous here in this area.
What is it about the alcohol that leads to these injuries?
Dr. Willcox: Judgment is probably number one. Secondly equilibrium is off, your sense of balance and your sense of judgment. It's easy not to know that cyclone fence is coming at you at a rapid speed. The most serious problem is just judgment. People do things that they might not ordinarily do. They try things they wouldn't ordinarily do and of course this is what makes drinking and driving dangerous too. Also the coordination is a problem with driving. It's really analogous to motor vehicle accidents in that you have to be reasonably coordinated and alert to drive a vehicle. The same with most sports and people get by with it for a long time and then suddenly they have a major injury. It goes from the very mild to the very severe, including broken necks and serious injury to limb, and even death. Disfiguring injuries, amputations, just about any degree. The problem again is that people are having fun. They don't really think of all the consequences of what could go wrong. Their judgment as far as the risk of a certain activity or whatever is just not there. For the same reason somebody that's been drinking might saw off their finger with a skill saw or wreck their car. The same thing happens on the softball field, or out playing golf, or playing tennis. It's fairly easy. You've had a few beers or Martini's or something, play tennis and you can get serious knee injuries, eye injuries. Handball/racquetball eye injuries are very common. With just about any sport, I'm sure badminton could be dangerous. But sports that you don't think about as being dangerous with a little alcohol on board that whole picture can change.
You said with athletes over eighteen. What percentage of the sports injuries do you see that are also alcohol related?
Dr. Willcox: I would say with twenty one and over certainly that it's, you know, there are some other demographics involved obviously, you see more injuries with males than females. Of course more males are playing sports too, so I'm not sure what the percentage would be but I'd say fifty percent. I'd say probably fifty percent are alcohol related in twenty one and over. The sport makes a difference too. For example, it's more common in softball. But obviously certain things like Rugby, it's asking for trouble right there and plus there is sort of this tradition of drinking beer and playing Rugby, the whole Australian and English thing, and the Genesis and whatever. So it's, unfortunately the same way with softball. There's sort of a tradition of drinking beer and playing softball. It's sort of a tradition and it's a dangerous tradition. Wait until afterwards I say, and then let somebody sober drive home.
A lot of people when they are very physically active, lose fluids in the body and they assume that drinking alcoholic beverages like beer or what have you is going to replenish those and it really doesn't, right?
Dr. Willcox: Absolutely right. That is a misconception a lot of people have that if drinking Gatorade is good to prevent dehydration then drinking beer is good and it's actually just the opposite. You know beer tends to have sort of a diuretic, well most people are aware of that, but it does tend to take lots of fluids out. So that's just a common thing that happens. Not only is one not getting enough of the right fluids, but there's actually probably some diuretic effect also which actually means more fluids are lost. If you throw that with our heat especially-actually obviously people get overheated all over the country and in Phoenix we have a lot of heat. The humidity isn't a problem though, but it's still a lot. You throw in alcohol and heat and there's a real tendency to have a lot of heat related illnesses. Sometimes rather severe. Usually in that group it's a lot of the bicyclist and runners and so on. As far as alcohol you know we've seen it some, it doesn't seem like it's quite as big of thing with running and cycling and stuff. I think people are pretty careful about that.
It seems like it's group sports where there's a lot of socialization going on.
Dr. Willcox: Right, you know there is a tendency though, runners often think that beer is good for them. You know for running, that it's a good beverage to take and there's a lot of talk about that back and forth. There a quite a few runners that do drink beer. It's usually not a big problem though that you see with say softball especially.
Is it because it's high in carbohydrates, they think that will give them better performance?
Dr. Willcox: Yes, it's almost legendary, some of the famous runners that believe in drinking beer. I'm not sold on the concept myself. I don't think it's a good idea. I would prefer they drink fruit juice, or Gatorade, or sports drinks. I can't recall where I read it but I know there is starting to be some talk the other way, you know this really is bad for you, why are we doing this, and there is that kind of talk among runners. So I would favor that approach.
Those other fifty percent of sports injuries that come in to you that are not alcohol related, what kind of things do you think could be done to prevent them? Any tips that you can offer individuals that they can do as far as stretching, warming up, things like that?
Dr. Willcox: Prophylactically, have a good understanding of what your limits are and be sensible. I think stretching. Some people, like myself, I'm the opposite of limber, so I really have to stretch and so on. Some people don't need it quite as much but everybody benefits from some stretching before they do physical activity and some of the stretching exercises that we've done for years can even cause problems. So you know my general philosophy is if it hurts don't do that. I think in general, both with when you're playing the sport but even if you are limbering up before, if you are stretching and so on pain is usually nature's way of telling you to slow down. Stretching is excellent if it's done conservatively and done right and usually you need to get all the major muscle groups that you're going to be using in that sport, especially in ball.
Can you talk about things like bandaging, a particular joint that you know tends to be vulnerable to injury?
Dr. Willcox: Well, I think that's more afterwards. Let's say you have an ACL tear or something, then you should be in a special knee brace. As far as other equipment, there are certain orthotics that some people need for their feet and if you need those, if you know you need those things don't go off and do the sport without them. In general, I don't recommend Ace-ing your knee before you play a sport or something because you might hurt your knee, but in certain cases like in certain sports injuries where a lot of people are walking around with an ACL tear that don't have surgery, they don't necessarily need surgery but they need a little extra protection say when they are skiing. That's another sport that there's a lot of drinking and skiing and horrendous injuries there.
Sounds like poor judgment before the alcohol ever hits their lips.
Dr. Willcox: Right, exactly. As far as protection, people that have an ACL tear that it hasn't been operated they generally should wear protection if they are going to be skiing or doing some activity like that. Their orthopedist has probably already told them to. If that's been recommended then you should definitely use it. The problem with all of us and of course I've had sports injuries myself, orthopedic injuries and the orthopedists and the emergency physician for that matter will tell you to do one thing and you've got to do it. It's hard to do sometimes but if someone has recommended something to prevent an injury, for example the ACL tear, you should wear that equipment. As far as just prophylactically using equipment and so on willie nillie, I don't necessarily recommend that. Because for example, there are certain knee braces and so on if they are not really indicated where you tend not to use that knee as much and you actually getting weaker in that knee so you have a detraining effect. So you've got to be careful in that regard.
Once the damage is done, let's talk about some of the myths out there, some of the confusion over how to treat sports injuries. Number one problem, heat versus cold, how do you follow that?
Dr. Willcox: There's a little bit of controversy on that, but I generally like to keep things very simple in that regard. I can't tell you how many times I see an ankle sprain that really wasn't that bad and they've been putting it in hot water or whatever for two days and its all bruised and swollen and it didn't have to be that bad because basically they went with the wrong decision. They went with heat initially. It really makes sense when you think about the logic of it. You go cold initially, you use ice packs initially the first two days. Some people say a day and a half and some people say three days. But I say two days and then heat later. The logic of this is that when you have a fresh injury you've got tissues torn, you've got fluid and blood in some cases, leaking into the extra vascular space and, meaning around the blood vessels, just leaking into the tissue out of the vessels and so on and out of the tissue itself from the injury. You don't want to promote more of that. In other words you want to keep that leakage of fluid because the more of that there is the more of an inflammatory response. Their body is trying to get rid of all this and fight all this off, it just becomes a bigger deal at that point. So you want to minimize that. If you think about it if you use heat that tends to promote more fluid moving into the tissue, more bleeding and so on and so forth.
It could cause more damage, couldn't it?
Dr. Willcox: More damage, right. So I recommend ice initially because that basically has the opposite effect, it kind of restricts to some extent and it calms things down. There's less fluid leakage, there's less bleeding. So ice initially and then heat later. Now later you want all this stuff that's leaked out into the tissue, you want it all absorbed and you want it all to go away and you want your ankle or whatever it is to heal. So heat then actually kind of promotes the whole metabolic process that's going on or the breaking down of protein fluids, the protein substance that's where it shouldn't be, breaking that down, taking that away. All the little white cells so on and so forth working. You've probably seen films and whatever in high school or whatever where you see all the little white cells at work and so on. You want your body to be doing its best to take care of these problems so heat at that point kind of just makes that happen a little fast and it of course feels soothing, it kind of tends to relax muscles that are kind of tight and it's also pleasant at that point in time. But it's not pleasant initially because it promotes more bleeding, more swelling and so on. So you've just got to use cold and heat in the right spot but both really help an amazing amount. Like I said, I've seen people here in the emergency department that didn't even need to be here if they would have known that. I don't know how many times I've heard, "Oh, gosh, I couldn't remember if it was heat or cold so I went with heat." I think that's why I always try to explain what's happening there and then it's more logical than just a guess. Well is it hot or cold, it makes sense that way.
Should we bandage or not bandage?
Dr. Willcox: Well, I would say in general yes if you're talking sprains. Again we'll use a sprained ankle as an example again. Compression is also a useful thing again initially. Sort of in the same time period that you're talking about ice. For the same reason to some extent, it might give some support but the main thing it does is by compression by not being as dispensable, the ankle fluid doesn't tend to just easily move into the extra vascular space and it just keeps the ankle in this case, from swelling as much and thus there are less problems later on. I think an Ace wrap initially is very useful. You see people wearing Ace wraps for weeks and I don't really recommend that. There are problems sometimes, people sometimes put them on too tight and then you get a lot of swelling above or distal to it. Sometimes I've seen people actually put a wrap around the ankle and then the foot swelled because it didn't extend on down into the foot. So you've got to do that right too but it does help. The other thing initially that really helps a lot and again for the same reason really is elevation. If you can stay off, we'll use the ankle again as an example. If you stay off your foot, if you're not putting pressure on it, obviously you're not re-injuring it. So that's another reason. Just elevating it, and again we usually say above your heart in those especially initially and the more severe cases, then that again tends to keep the fluid build up in the ankle in this case, from being as much. So those kind of elevation, compression, ice and the other thing is a question of anti inflammatories and Tylenol and pain relievers.
Is a prescription drug like a narcotic better than taking some regular aspirin?
Dr. Willcox: Yes that's true because the pain relievers for the most part don't have anti-inflammatory with them. Most of the narcotic type pain medicines usually have Tylenol in them, or acetaminophen. Acetaminophen is the generic name. There's a balancing act here and here's the balancing act. Acetaminophen is good in that it doesn't promote bleeding o.k., but it has no anti inflammatory effect. Ibuprofen, aspirin, naproxen, the anti inflammatories unfortunately have a tendency to promote bleeding a little bit. But they have an anti inflammatory effect and so actually, especially later on are very, very helpful in encouraging healing. So they actually not only have an analgesic or anti-pain effect, they actually have a beneficial effect because of the anti-inflammatory nature of those drugs.
So they really do promote the healing?
Dr. Willcox: Right, but then there is the other side of it, they do promote bleeding just a little bit. The platelets are important for your blood clotting and to be not as sticky when you take an anti-inflammatory, so they don't stick as well, they don't function quite as well, you can affect the clotting process just a little bit. So usually if I'm concerned about much bleeding, especially if something is getting black and blue right away, usually I'll hold off on aspirin or non steroidals initially just because I don't want to promote bleeding. As soon as I feel like that's not a problem usually in a day or so, then anti-inflammatories actually are better.
If that's not a problem and they are in pain and the prescribed amount on the bottle just isn't doing it for them, is there ever a time when they can take more than what the prescribed amount is?
Dr. Willcox: Well, yes and no. Here's the thing. Because it's over the counter most people think that the two hundred milligram ibuprofen, the little tablet that's over the counter, that that's the dose, one table every six hours or whatever. The fact is when we prescribe ibuprofen by prescription we prescribe six hundred milligrams or eight hundred milligrams. So I don't recommend going over a prescribed amount, what the amount should be but it tends to be under dosed over the counter and again it's because of the safety concerns and the fact that they are not seeing a doctor they are just buying the drug and taking it. But in general it's not a bad idea to check with the doctor or whatever to see if they are taking the appropriate dose in general. For an adult, three two hundred milligram ibuprofen rather than one would be the sensible dose.
A lot of it has to do with body weight and size?
Dr. Willcox: Absolutely. I usually try to go more by what their ideal weight would be. So if I see a person weighs three hundred pounds, but they are only three feet tall or something then I wouldn't prescribe by the weight probably. I'm of course exaggerating. But you're right, absolutely weight. But in general, an adult would be like six hundred milligrams. There are tiny people around. There are people that don't weigh very much, are not very big and they shouldn't tend to go on the high side. Certainly pediatrics is a whole different situation. As the pediatricians say, kids aren't just little adults, so you do have to be careful with medications with children. But some of the same principles apply.
Source：Ｉｖａｎｈｏｅ Ｎｅｗｓ
Friday, April 15, 2011
New Heart Attack Victims
Doctors say all of the medical education of risk factors and warning signs for heart attacks in men are working. Research shows over the last decade heart attacks have decreased 8 percent in this group. However, they are on the rise for women and the elderly. Now, doctors will have to shift gears for education.
A study by the Mayo Clinic examined more than 5,000 patients who were hospitalized for a heart attack between 1979 and 1994. They report while heart attack rates have dropped in 40-year-old men, they have increased in women, over 80 years of age, by almost 50 percent. Also, younger patients are surviving more heart attacks, but the effects are not true for people over 75.
The researchers write, "These findings indicate that the burden of coronary disease is shifting toward elderly persons and suggest that preventive and therapeutic gains have not been experienced equally throughout the population." They recommend more education be done to the female population, as well as the elderly population.
There are no definitive conclusions to explain the increase, however, the researchers do have some theories. They speculate more women may be smoking than in the past or more women have given up healthy lifestyles because they are working full-time. They also believe more of the medical education has been targeted at men and women have been excluded. The researchers are optimistic with focus on the elderly and women, the same positive effect will result as it has in men.
SOURCE: Archives of Internal Medicine, 2002;136:341-348
A study by the Mayo Clinic examined more than 5,000 patients who were hospitalized for a heart attack between 1979 and 1994. They report while heart attack rates have dropped in 40-year-old men, they have increased in women, over 80 years of age, by almost 50 percent. Also, younger patients are surviving more heart attacks, but the effects are not true for people over 75.
The researchers write, "These findings indicate that the burden of coronary disease is shifting toward elderly persons and suggest that preventive and therapeutic gains have not been experienced equally throughout the population." They recommend more education be done to the female population, as well as the elderly population.
There are no definitive conclusions to explain the increase, however, the researchers do have some theories. They speculate more women may be smoking than in the past or more women have given up healthy lifestyles because they are working full-time. They also believe more of the medical education has been targeted at men and women have been excluded. The researchers are optimistic with focus on the elderly and women, the same positive effect will result as it has in men.
SOURCE: Archives of Internal Medicine, 2002;136:341-348
The Worry Trap
Worrying about little things usually isn't harmful and may even help people accomplish certain things and avoid hazards. Yet for some women, constant fretting can cause physical illness and interfere with relationships and the activities of their daily lives.
Dr. Edward Hallowell in his book, Worry: Hope and Help for a Common Condition, says that excessive worry is an exhausting and dangerous problem for millions of Americans. Everyone worries to a certain extent, but the difference is between those who can pull themselves out of this destructive pattern, and those who think about it so much that it becomes overwhelming and incapacitating.
How do you know when anxiety becomes an obsession and how much is too much worry? Experts say if worry is a habit that is out of control, makes people feel uncomfortable, interferes with sleeping patterns, and causes physical symptoms such as pacing, muscle tension or perspiration, then it is probably time to face the symptoms and take action.
Dr. Hallowell says the key to dealing with worry is to acquire the knowledge that will allow an approach to worry as a manageable problem instead of suffering through it as though there were nothing to be done about it.
Although everyone worries from time to time about family members, work, money, health and many other issues, research indicates that women may worry more than men do.
Worry expert, psychologist Susan Nolen-Hoeksema from the University of Michigan, has conducted research on gender differences in worrying. In a recently published article, she indicates that women tend to worry in response to distress more than men do. Women also have more difficulty in controlling negative emotions, which in turn, cause more worry. She has found that women also feel more responsible than men do for the emotional tone of relationships, and feel that they must maintain positive relationships with others at all costs. Nolen-Hoeksema also found that women feel less in control over important events in their lives than men do.
"Women know that worrying is not a good idea, but this apparently does not help some women avoid worrying," Nolen-Hoeksema says. "People know they would feel better if they avoided worrying, but worry anyway, perhaps because the emotions and thoughts they are focusing on are very compelling."
She believes that the key to decreasing worry is for women to achieve a balance and control of and attention to negative emotions.
Dr. Hallowell also advises that to stop worrying people should first get the facts about what they are worrying about. For example, are they worrying about aches and pains they've been experiencing lately and already jumping to the worst-case scenario that it could mean a fatal disease? Knowing the facts can help avoid jumping to incorrect conclusions.
Another way to stop worrying, according to psychologist Reid Wilson of the University of North Carolina, is to set aside time each day -- say 10 minutes-- to worry. By thinking only negative thoughts for a certain period of time each day, you eventually begin to shift your emotions. Worry time becomes boring and repetitive and you begin thinking positive thoughts about the situation you are worrying about. At the end of 10 minutes, you let your worries go and begin to relax. The theory behind this treatment approach is that if you stop fighting the worries by giving them space and support, their intensity diminishes. The worries just can't sustain themselves and soon you don't think about them anymore.
Experts also advise connecting -- with a family member or friend. Sharing fears can help get reassurance about those fears from those close to you. Experts agree that expending the energy thinking of ways to solve problems is more productive than spending the time worrying about things that may never happen. If people analyze their fears and take corrective action, soon the worry trap will set them free.
Dr. Edward Hallowell in his book, Worry: Hope and Help for a Common Condition, says that excessive worry is an exhausting and dangerous problem for millions of Americans. Everyone worries to a certain extent, but the difference is between those who can pull themselves out of this destructive pattern, and those who think about it so much that it becomes overwhelming and incapacitating.
How do you know when anxiety becomes an obsession and how much is too much worry? Experts say if worry is a habit that is out of control, makes people feel uncomfortable, interferes with sleeping patterns, and causes physical symptoms such as pacing, muscle tension or perspiration, then it is probably time to face the symptoms and take action.
Dr. Hallowell says the key to dealing with worry is to acquire the knowledge that will allow an approach to worry as a manageable problem instead of suffering through it as though there were nothing to be done about it.
Although everyone worries from time to time about family members, work, money, health and many other issues, research indicates that women may worry more than men do.
Worry expert, psychologist Susan Nolen-Hoeksema from the University of Michigan, has conducted research on gender differences in worrying. In a recently published article, she indicates that women tend to worry in response to distress more than men do. Women also have more difficulty in controlling negative emotions, which in turn, cause more worry. She has found that women also feel more responsible than men do for the emotional tone of relationships, and feel that they must maintain positive relationships with others at all costs. Nolen-Hoeksema also found that women feel less in control over important events in their lives than men do.
"Women know that worrying is not a good idea, but this apparently does not help some women avoid worrying," Nolen-Hoeksema says. "People know they would feel better if they avoided worrying, but worry anyway, perhaps because the emotions and thoughts they are focusing on are very compelling."
She believes that the key to decreasing worry is for women to achieve a balance and control of and attention to negative emotions.
Dr. Hallowell also advises that to stop worrying people should first get the facts about what they are worrying about. For example, are they worrying about aches and pains they've been experiencing lately and already jumping to the worst-case scenario that it could mean a fatal disease? Knowing the facts can help avoid jumping to incorrect conclusions.
Another way to stop worrying, according to psychologist Reid Wilson of the University of North Carolina, is to set aside time each day -- say 10 minutes-- to worry. By thinking only negative thoughts for a certain period of time each day, you eventually begin to shift your emotions. Worry time becomes boring and repetitive and you begin thinking positive thoughts about the situation you are worrying about. At the end of 10 minutes, you let your worries go and begin to relax. The theory behind this treatment approach is that if you stop fighting the worries by giving them space and support, their intensity diminishes. The worries just can't sustain themselves and soon you don't think about them anymore.
Experts also advise connecting -- with a family member or friend. Sharing fears can help get reassurance about those fears from those close to you. Experts agree that expending the energy thinking of ways to solve problems is more productive than spending the time worrying about things that may never happen. If people analyze their fears and take corrective action, soon the worry trap will set them free.
The Imposter Syndrome
Many people, at some time or another, have felt that they just aren't as expertly qualified in a certain area as they'd like to be in order to do a particular job. Somehow they find themselves doing it hoping no one finds out how little actual experience they have with the task at hand. Eventually, they learn as they go along. Psychologists say these feelings are normal and usually temporary. They are common in situations such as starting a new job where there's a learning curve involved. However, it's when these "imposter" feelings crowd out all others, particularly in women who have achieved credible successes that action should be taken to reverse the phenomenon.
In her book, If I'm So Successful, Why Do I Feel Like a Fake? Psychologist Joan Harvey says women plagued by the Imposter Syndrome cannot achieve enough success or recognition to ease the psychological pain and release them from the fear of being exposed as a fake.
"Victims of the Imposter Phenomenon are caught up in a cycle of emotions, thoughts, and actions that can virtually control their lives," Dr. Harvey says.
Gail Evans, an executive vice president at CNN, has written a book, Play Like a Man, Win Like a Woman, and devotes a chapter to the Imposter Syndrome. "The Imposter Syndrome causes us to live in constant fear that we will be discovered, that our inadequacies will be exposed, and that we will be humiliated, demoted and dismissed," Evans says.
She points out that women frequently spend as much energy trying to survive the impending "unmasking" of their inadequacies than they spend working at their jobs. "They also become very good at convincing themselves not to take risks because moving into new territory makes them even more vulnerable to exposure," Evans says.
How do you know if you exhibit signs of the Imposter Syndrome? Dr. Harvey points to three scenarios:
The sense of having fooled other people into overestimating your ability. There is a discrepancy between the way you see yourself and the way others see you.
Attributing your success to some factor other than intelligence or ability in your role.
The fear of being exposed as a fraud and suffering from anxiety.
Dr. Harvey believes these "imposter" feelings may originally come from family dynamics and labels attributed to children early on -- i.e. the smart one, the responsible one, etc. In order to fight these feelings, experts agree that women should be honest with themselves. Women should admit what they don't know and realize that no one knows everything about every subject. Instead, women should focus on learning more as they go and revise the standard by which they measure themselves. Dr. Harvey advises women to teach themselves to accept compliments, anticipate situations that bring on "imposter" feelings, and break the worry ritual.
Valerie Young, a self-described overcoming imposter, is a workshop leader and public speaker who tries to help women reach their full potential. She earned her doctoral degree in education from the University of Massachusetts in Amherst, and now helps other women eliminate psychological barriers.
In her seminars, Young instructs women to become more aware of imposter thinking by looking for stereotyping and self-defeating attitudes. She says that women often preface sentences with disclaimers such as, "this may not be right, but..." and they discount accomplishments with "anyone could have done it" or "it wasn't much."
Gail Evans says that confidence is half the game and advises replacing the imposter scenario with a self-confident one.
"Whenever you can convince yourself you'll score, your chances improve. When you convince yourself you'll fail, your chances diminish."
In her book, If I'm So Successful, Why Do I Feel Like a Fake? Psychologist Joan Harvey says women plagued by the Imposter Syndrome cannot achieve enough success or recognition to ease the psychological pain and release them from the fear of being exposed as a fake.
"Victims of the Imposter Phenomenon are caught up in a cycle of emotions, thoughts, and actions that can virtually control their lives," Dr. Harvey says.
Gail Evans, an executive vice president at CNN, has written a book, Play Like a Man, Win Like a Woman, and devotes a chapter to the Imposter Syndrome. "The Imposter Syndrome causes us to live in constant fear that we will be discovered, that our inadequacies will be exposed, and that we will be humiliated, demoted and dismissed," Evans says.
She points out that women frequently spend as much energy trying to survive the impending "unmasking" of their inadequacies than they spend working at their jobs. "They also become very good at convincing themselves not to take risks because moving into new territory makes them even more vulnerable to exposure," Evans says.
How do you know if you exhibit signs of the Imposter Syndrome? Dr. Harvey points to three scenarios:
The sense of having fooled other people into overestimating your ability. There is a discrepancy between the way you see yourself and the way others see you.
Attributing your success to some factor other than intelligence or ability in your role.
The fear of being exposed as a fraud and suffering from anxiety.
Dr. Harvey believes these "imposter" feelings may originally come from family dynamics and labels attributed to children early on -- i.e. the smart one, the responsible one, etc. In order to fight these feelings, experts agree that women should be honest with themselves. Women should admit what they don't know and realize that no one knows everything about every subject. Instead, women should focus on learning more as they go and revise the standard by which they measure themselves. Dr. Harvey advises women to teach themselves to accept compliments, anticipate situations that bring on "imposter" feelings, and break the worry ritual.
Valerie Young, a self-described overcoming imposter, is a workshop leader and public speaker who tries to help women reach their full potential. She earned her doctoral degree in education from the University of Massachusetts in Amherst, and now helps other women eliminate psychological barriers.
In her seminars, Young instructs women to become more aware of imposter thinking by looking for stereotyping and self-defeating attitudes. She says that women often preface sentences with disclaimers such as, "this may not be right, but..." and they discount accomplishments with "anyone could have done it" or "it wasn't much."
Gail Evans says that confidence is half the game and advises replacing the imposter scenario with a self-confident one.
"Whenever you can convince yourself you'll score, your chances improve. When you convince yourself you'll fail, your chances diminish."
Sunday, April 10, 2011
Acne in Adult Women
Acne is usually seen as a teenager's problem and is associated with french fries, burgers and chocolate. However, experts say that's not the case. Even adults, especially women, battle the problem.
Thirty-year-old Amy is a makeup artist. She knows if she doesn't clean her face properly, these products could impact her skin. However, she was surprised to find acne can show up later in life, regardless of how well you care for your skin.
Amy says, "As a teenager, I never had any acne, and as I got older, I started breaking out a little more. The last couple of years, I've really been breaking out."
Amy's not alone. According to a report in the New England Journal of Medicine, one out of five adult women battle acne.
Dermatologist says adult acne is primarily triggered by hormonal changes such as stress, pregnancy and some medications. The acne is caused by their hormone receptors. Anything that stimulates hormone production will worsen their acne.
A lot of women don't seek help, sometimes because they're too busy, and also, they're embarrassed. Kids have acne, women don't have acne.
There's another problem. Many of the treatments don't work. Sixty percent of women either don't respond to standard acne treatments or build up a tolerance to frequently used medications.
You can fight back. One way is with Aldactone, a drug that dries up oils. The most noticeable side effects to the person taking it are severe dry lips, dry eyes, things like that. It dries up the oil, but it dries up everything.
Aldactone works for Amy. Now she hopes other women won't be ashamed to get treatment. There are many treatments available. Some doctors prescribe birth control pills to control acne.
Thirty-year-old Amy is a makeup artist. She knows if she doesn't clean her face properly, these products could impact her skin. However, she was surprised to find acne can show up later in life, regardless of how well you care for your skin.
Amy says, "As a teenager, I never had any acne, and as I got older, I started breaking out a little more. The last couple of years, I've really been breaking out."
Amy's not alone. According to a report in the New England Journal of Medicine, one out of five adult women battle acne.
Dermatologist says adult acne is primarily triggered by hormonal changes such as stress, pregnancy and some medications. The acne is caused by their hormone receptors. Anything that stimulates hormone production will worsen their acne.
A lot of women don't seek help, sometimes because they're too busy, and also, they're embarrassed. Kids have acne, women don't have acne.
There's another problem. Many of the treatments don't work. Sixty percent of women either don't respond to standard acne treatments or build up a tolerance to frequently used medications.
You can fight back. One way is with Aldactone, a drug that dries up oils. The most noticeable side effects to the person taking it are severe dry lips, dry eyes, things like that. It dries up the oil, but it dries up everything.
Aldactone works for Amy. Now she hopes other women won't be ashamed to get treatment. There are many treatments available. Some doctors prescribe birth control pills to control acne.
Bone Bank
You can't be too thin or too rich, right? Wrong. Very young dancers and other athletes are discovering that being too thin can mean thin bones too.
At 22, Helen's dreams seemed close to reality. "I'd spent my whole life believing I was going to be a professional ballet dancer with all the indications I had what it took to make it."
But then came a series of stress fractures and other dance-related injuries. This latest -- a broken kneecap -- is from a bicycle accident. Her periods had stopped, and, like so many dancers, she was extremely thin. So with 43 other young women like her, Helen enrolled in a study at Medical Center.
Doctor from the Center for Menopause, Hormonal Disorders and Women's Health, Medical Center, "We found very significant changes in their bones. Some of them had bones that were comparable to women in their 60's, 70's and 80's even."
Forty to 60 percent of normal bone develops during adolescence when sex hormones become active. When a young woman doesn't menstruate, her bones don't strengthen either -- even with vigorous exercise. So doctors tried the same hormone replacement therapy that prevents brittle bones in menopausal women. It didn't work. The study showed that for young women, the bone loss is apparently permanent.
Basically the bank closes at a certain age. That age is somewhere in the late 20's. And you draw on those deposits for the rest of your life.
Helen still dances, though not professionally. She's getting a doctorate in neuro-science and hopes her story will help other young dancers.
At 22, Helen's dreams seemed close to reality. "I'd spent my whole life believing I was going to be a professional ballet dancer with all the indications I had what it took to make it."
But then came a series of stress fractures and other dance-related injuries. This latest -- a broken kneecap -- is from a bicycle accident. Her periods had stopped, and, like so many dancers, she was extremely thin. So with 43 other young women like her, Helen enrolled in a study at Medical Center.
Doctor from the Center for Menopause, Hormonal Disorders and Women's Health, Medical Center, "We found very significant changes in their bones. Some of them had bones that were comparable to women in their 60's, 70's and 80's even."
Forty to 60 percent of normal bone develops during adolescence when sex hormones become active. When a young woman doesn't menstruate, her bones don't strengthen either -- even with vigorous exercise. So doctors tried the same hormone replacement therapy that prevents brittle bones in menopausal women. It didn't work. The study showed that for young women, the bone loss is apparently permanent.
Basically the bank closes at a certain age. That age is somewhere in the late 20's. And you draw on those deposits for the rest of your life.
Helen still dances, though not professionally. She's getting a doctorate in neuro-science and hopes her story will help other young dancers.
Saturday, April 2, 2011
Skin Problems
Acne
This distressing and disfiguring complaint is mainly a teenager problem but can occur in older people as well. Teenage acne usually starts at puberty. There are many hormonal changes happening within the body at this time. As with most skin problems, acne treatment begins within the body. Following are some choices you can make for yourself for a healthy body and a healthy skin.
• Make sure that your bowels are regular.
• Eat lots of raw and cooked vegetables and fruit daily.
• Cut out, or certainly cut down on, eating junk foods.
• Think about taking the following daily supplements – multi vitamins/minerals, extra vitamin B6, vitamin E (d-alpha-tocopherol), vitamin C plus 15mg zinc, evening primrose capsules.
• Exercise every day as this increases circulation, which brings healing nutrients and oxygen to the skin.
• Drink six glasses of purified water daily.
• Treat your face to 10 minutes of sunlight a day, preferably early in the morning or late afternoon.
• Reduce salt intake.
• Talk to a doctor about Retin A therapy.
• Before breakfast, drink a glass of water containing the juice of one lemon, with no sweetener.
• Learn to relax. Join a stress management or meditation group; spend time peacefully alone; make sure you budget time for fun.
• Wash the face two times a day using very mild soap which contains glycerine, when rinse well with lukewarm water, and pat dry using a fresh towel each time if there are any weeping spots.
• Try to avoid using makeup. I know that this is hard but you stand a better chance of healing if you do this. Use only the Herbal Healing Day Oil and Herbal Healing Night Oil on your skin.
• Have a facial steam once or twice a week.
• Never, but never, be tempted to squeeze a pimple. The result of this type of interference will be scarring and a spread of infection.
Skin problems during adolescence can be greatly helped by the use of natural astringents.
Blackheads
When the sebaceous glands oversecrete and the excess sebum doesn’t move out of the duct, a blackhead results. This can become a problem if not properly dealt with, as the pore can become infected if the blackhead is carefully removed, but the area isn’t disinfected.
Facial scrubs are useful in the prevention of the formation of blackheads. The safest way to remove blackheads is to stem the skin, using boiling water and antiseptic oil to prevent infection. This loosens the sebum and relaxes the pores. Basic steam procedure for blackheads is as follows:
• Three-quarters fill a large bowl with boiling water.
• Place one drop tea tree essential oil and two drops geranium essential oil on the water, and cover your head with a towel, forming a tent around the bowl and your head.
• Steam for about 10 minutes, keeping your face about 12 in (30 cm) away from the bowl of water.
• Pat your skin dry.
• With absorbent cotton (cottonwool) wrapped around your nails, gently press the skin on either side of the blackhead until it pops out, or use a little tool for extracting blackheads, available from cosmetic counters and pharmacies.
Blackhead Remover
Never attempt to squeeze blackheads until the skin is soft, moist, and warm – as after one of the following treatments. Use a special tool for extracting blackheads or cover your nails with absorbent cotton (cottonwool) before squeezing.
• Steam the face using a blend of bay leaves, fennel seeds, lemon grass, and nasturtium leaves.
• Make and use a scrub using oatmeal.
Broken Veins Compress
Make a triple-strength tea of borage leaves and flowers, calendula petals, and chamomile flowers. Strain through coffee filter paper and apply daily as a cool compress.
Dermatitis
Dermatitis is inflammation and/or irritation of the skin. It is usually caused by sensitivity to a substance or substances with which the skin has come in contact. Bar workers and hairdressers often suffer from dermatitis due to daily skin contact with beer and the chemical used in hairdressing. Obviously, the condition won’t clear until the irritant is removed and in extreme circumstances this can mean giving up work. Stress is another factor that can aggravate the condition. The following eczema treatment is appropriate for dermatitis.
Eczema
This is an inflammatory condition of the skin that manifests variously as itching, skin inflammation, dry, thickened skin, and tiny blisters that burst, weep, and can become infected. It is a very difficult problem to treat – particularly if the cause isn’t found. Look for the cause among allergies, low stomach acid, stress, poor or inadequate diet, dysfunctional immune system, or build up of toxins.
Initially the aims of aromatherapy treatment are to lower stress, ease the itching, and so prevent scratching, and to promote healthy new skin tissue. Various oils should be tried until suitable ones are found.
Psoriasis
Psoriasis is a skin condition characterized by thick, scaly, pink patches of cells with overlapping, slivery scales. It usually appears on the scalp, back of the wrists, elbows, knees, and ankles. The condition is difficult to treat and patience may be needed. Stress or an underfunctioning liver may be the cause, and until the cause is found and addressed there will be no permanent cure.
Saturday, March 19, 2011
Spring Fever
You know the feeling... when the gray days fade and the first glimpses of spring appear, there’s a tangible excitement called spring fever.If your exercise routine was confined to the living room or gym during winter, now is the perfect time to step up your physical activity and get outdoors:
Walking and running. Simple and effective, walking is a good exercise choice for almost everyone. If you prefer a little speed, try running. You can also walk and run in intervals.
Biking. Most neighborhoods have biking trails just waiting to be explored.
Joining team sports. Softball, baseball, and beach volleyball teams are starting to form this time of year. Be sure to practice and improve your skills while you’re waiting for the season to start.
Playing golf. It’s time to dust off the clubs — just be sure to walk the links so you get the most out of this activity.
A daily dose of sunshine can do wonders for your mood (not to mention health — sunshine is your best source of vitamin D). Be sure to wear sun protection when exercising outdoors, even when the weather is cool. And while you’re stepping out to enjoy the weather, do some spring cleaning with your workout habits.
Eating for High Performance
You may wonder how great basketball players keep healthy and fit. Practice and talent are obviously large parts of their success, but it’s also important to eat for high performance. Just like an elite athlete, healthy eating helps you perform at your peak in the gym and at work.Complex carbs — fruits, vegetables, and whole grains — are your body’s preferred source of fuel and fiber, so try to eat 60%-70% of your calories as carbs. Emphasize breakfast and lunch to maintain energy throughout your day, while keeping dinners smaller.
Hydration. Don’t wait until you feel thirsty — drink water before, during, and after exercise… 1 cup every 15-20 minutes of hard exercise. Sports drinks are usually not necessary unless you’re an intense athlete.
Protein. Although professional players may need slightly more protein during the initial stages of training, most Americans already eat more protein than needed. Adults require only 8% of calories as protein.
The Details About Detox
When you read about a super-slim celebrity and her latest diet plan, you’re bound to hear something about detox. But what exactly is detox and does it really work?While the plans vary, the concept is relatively simple. For a day or so — even a week or more — a person following a detox diet will consume only what the plan allows… and they don’t allow much. Some have juices; others have strange concoctions like lemon, cayenne pepper, and maple syrup. The idea is that the detox will rid your body of unwanted substances and help you drop pounds quickly.
Some points to consider:
It may work, but… When you starve your body of the nutrients it needs, you’ll probably lose weight. And when you consume solely liquids, you’ll lose water weight. But it’s not a healthy way to go about it — and the results won’t last.
Beware the health risks. Long-term fasts and repeated fasts can lead to problems such as muscle breakdown.
Your body can detox itself. Unless you have a condition that prevents it, your body is perfectly capable of ridding itself of toxins.
For general health and for permanent weight loss, there’s no need to do anything as extreme as detox. You just need to learn healthy eating and exercise habits that you can maintain for a lifetime.
Mental Strides
Walking boosts physical health, but it also sharpens mental edge. Studies find that after 15 minutes of exercise, participants hone several brain functions: problem-solving, decision-making, concentration, and reaction times. A University of Kansas study found that fit patients with early Alzheimer’s had 4 times less cellular death than their sedentary counterparts. And walking stimulates chemicals to help naturally sooth tension triggers that cause anxiety and depression.When you’re overwhelmed with mental burdens, tell your mind to take a walk with these tips for conjuring clarity:
Capitalize on companionship. Walking with a partner not only musters motivation, it can strengthen intellect. A healthy dialogue intrigues the thought processes and engages the wit, polishing your cognitive performance and dexterity.
See your vision. Experts tout the goal-conquering benefits of visualization. As you walk, picture yourself increasing your speed or distance. Or spawn creativity by inventing stories about your surroundings or people you encounter. This bolsters brainwaves while distracting from the doldrums and physical fatigue.
Inhale enlightenment. As your body pumps oxygen into your bloodstream, your brain beckons for more. A walk injects a revitalizing rush of nutrients and compounds that clear the conscience and activate cellular growth. As you breathe in, imagine cleansing your mind with vigor and sustenance, expelling cobwebs with every exhale.
Monday, February 28, 2011
Radiation's Side Effects
More than half of all cancer cases are treated with radiation, a first-line treatment for many cancers like head and neck, lung, breast, and prostate cancer. A major side effect of radiation, though, is the damage caused to healthy organs and tissues. Now new therapies are not treating the cancer, but the side effects of the treatment.
Mary finds happiness in her garden. "I just love to be outside. And I mess around in one little spot awhile. Then I'll go to another one," she says.
Last fall, gardening was the last thing on her mind. She says, "I was diagnosed in September. I had felt a lump on my neck. What the doctor was saying, I really just could not comprehend."
Diagnosed with squamous cell carcinoma, she faced surgery, radiation therapy, and a handful of unwanted side effects. Mouth sores, skin reactions, dry mouth and loss of taste are all side effects of radiation.
Radiation oncologist are trying to keep those side effects to a minimum.
Anything that you can do to make the short-term or long-term quality of life better is an improvement in cancer care.
Enter amifostine. Given intravenously, it prevents dry mouth.
Amifostine is a radioprotector for the head and neck. One reason it's so good there is that it is taken up more in the salivary glands than in other tissues.
Biafine cream is another product that can alleviate common skin reactions.
Most patients that are undergoing a course of radiation may have some skin reaction, redness or swelling.
Mary received amifostine and Biafine cream. Both worked, allowing her to focus on things that are more important.
Doctors are also studying a new mouth rinse to treat the painful mouth sores that come with radiation therapy. Amifostine is already FDA approved to treat the unwanted side effects of radiation for certain cancers while Biafine cream is still in clinical trials for head and neck cancers.
Mary finds happiness in her garden. "I just love to be outside. And I mess around in one little spot awhile. Then I'll go to another one," she says.
Last fall, gardening was the last thing on her mind. She says, "I was diagnosed in September. I had felt a lump on my neck. What the doctor was saying, I really just could not comprehend."
Diagnosed with squamous cell carcinoma, she faced surgery, radiation therapy, and a handful of unwanted side effects. Mouth sores, skin reactions, dry mouth and loss of taste are all side effects of radiation.
Radiation oncologist are trying to keep those side effects to a minimum.
Anything that you can do to make the short-term or long-term quality of life better is an improvement in cancer care.
Enter amifostine. Given intravenously, it prevents dry mouth.
Amifostine is a radioprotector for the head and neck. One reason it's so good there is that it is taken up more in the salivary glands than in other tissues.
Biafine cream is another product that can alleviate common skin reactions.
Most patients that are undergoing a course of radiation may have some skin reaction, redness or swelling.
Mary received amifostine and Biafine cream. Both worked, allowing her to focus on things that are more important.
Doctors are also studying a new mouth rinse to treat the painful mouth sores that come with radiation therapy. Amifostine is already FDA approved to treat the unwanted side effects of radiation for certain cancers while Biafine cream is still in clinical trials for head and neck cancers.
Wednesday, February 16, 2011
The Case for Physical Fitness
Deciding to step up your physical activity is a great move for your health. It will take you to exciting destinations — like elevating your mood, increasing your energy, improving your sleep, and helping you manage stress.
Elevate Your Mood
With skyrocketing costs, hectic schedules, and the stressors of everyday life, it’s easy to develop a glass-half-empty mindset. But daily exercise — aiming for at least 10,000 steps — can help you see your glass half full by:
Releasing endorphins — hormones that help boost your outlook
Alleviating depression and reducing anxiety
Balancing levels of serotonin, which creates a more stable frame of mind.
Increase Your Energy
Have you ever started your day energized and ready to go, only to be crashing by mid-afternoon? Many people experience this dip in energy. Not only is it a problem in how you feel, it also can hinder your work performance. You can beat the slump with consistent walking habits.
More effective than any caffeine drink, exercise can provide long-lasting energy. In a recent study, previously inactive people increased their energy by 20% and reduced fatigue by 65% through a regular workout routine. When you’re physically active, your body actually responds by generating more energy.
Improve Sleep
Head outdoors and walk in the daylight — it can regulate your body’s production of melatonin at night, allowing a deeper, more relaxing sleep. Studies also show that physical activity 3-4 hours before you go to bed can promote better quality sleep and a restful night.
Manage Stress
Everyone has stressors, and some may not be quickly or easily solved. In fact, some sources of stress may never go away. So what do you do? Get moving! Walking helps manage stress by:
Promoting a positive mindset; a good attitude is a serious force against stress
Giving you time to clear your thoughts and work through what’s bothering you
Managing your instinctual fight-or-flight response and providing a healthy way to expel negative emotions.
Aerobic activity (walking, running, swimming, or cycling) and flexibility workouts (yoga or Pilates) both reduce stress.
A Winning Strategy
The physical benefits of exercise are well known — it’s your biggest weapon against weight gain and helps prevent many conditions including high blood pressure, diabetes, and high cholesterol. But exercise also offers benefits that can’t be measured on a scale or by a doctor — like mood, stress, and energy levels. Improve your outlook and your health with a fun, flexible walking routine
Elevate Your Mood
With skyrocketing costs, hectic schedules, and the stressors of everyday life, it’s easy to develop a glass-half-empty mindset. But daily exercise — aiming for at least 10,000 steps — can help you see your glass half full by:
Releasing endorphins — hormones that help boost your outlook
Alleviating depression and reducing anxiety
Balancing levels of serotonin, which creates a more stable frame of mind.
Increase Your Energy
Have you ever started your day energized and ready to go, only to be crashing by mid-afternoon? Many people experience this dip in energy. Not only is it a problem in how you feel, it also can hinder your work performance. You can beat the slump with consistent walking habits.
More effective than any caffeine drink, exercise can provide long-lasting energy. In a recent study, previously inactive people increased their energy by 20% and reduced fatigue by 65% through a regular workout routine. When you’re physically active, your body actually responds by generating more energy.
Improve Sleep
Head outdoors and walk in the daylight — it can regulate your body’s production of melatonin at night, allowing a deeper, more relaxing sleep. Studies also show that physical activity 3-4 hours before you go to bed can promote better quality sleep and a restful night.
Manage Stress
Everyone has stressors, and some may not be quickly or easily solved. In fact, some sources of stress may never go away. So what do you do? Get moving! Walking helps manage stress by:
Promoting a positive mindset; a good attitude is a serious force against stress
Giving you time to clear your thoughts and work through what’s bothering you
Managing your instinctual fight-or-flight response and providing a healthy way to expel negative emotions.
Aerobic activity (walking, running, swimming, or cycling) and flexibility workouts (yoga or Pilates) both reduce stress.
A Winning Strategy
The physical benefits of exercise are well known — it’s your biggest weapon against weight gain and helps prevent many conditions including high blood pressure, diabetes, and high cholesterol. But exercise also offers benefits that can’t be measured on a scale or by a doctor — like mood, stress, and energy levels. Improve your outlook and your health with a fun, flexible walking routine
Relieve Stress With Walking
If you’re like 80% of Americans, the sluggish economy has you sweating bullets. According to the American Psychological Association, 8 out of 10 Americans are downright harried about their personal finances and job outlook. Combine that with obligations that seem to kidnap every tick of the clock, and it’s no wonder counseling services as well as anxiety/antidepressant prescriptions are on the rise.
But there’s a better way to manage stress. Although exercise might seem like another time thief, it’s your body’s most natural response to tyrants of tension. As you face monetary and career concerns, family demands, and a congested schedule, biological signals trigger fight-or-flight instincts — telling your body to actively react to your situation. But since you can’t sprint down the office corridor every time the market plummets or karate-chop the water cooler if your company starts downsizing, your body deposits that energy back onto itself — in the form of physiological steam waiting to erupt.
In fact, 77% of US citizens report stress-induced symptoms like:
Upset stomachs
Headaches
Teeth-grinding
Tightness, painful muscles
Insomnia
Depression
Irritability.
A frazzled psyche also produces an abundance of the hormone cortisol — which hampers immune response, causes weight gain, and increases blood pressure, pulse rate, and deadly inflammation.
A Smart Move
Physical activity helps release unbridled angst by serving as an outlet for pressure. It also relaxes kinked muscles, increases nutrient circulation to the brain, and pours out endorphins — which help balance negative chemical surges with positive feelings of contentment. Some studies even suggest that fit individuals handle long-term stress better than their sedentary counterparts, which means you’re combating your current worries… and preparing yourself to fend off future ones. Certain exercises, like walking, create an opportunity for you to purge some of the consuming mental clutter, too — opening the door to problem-solving, creative inspiration, and critical thinking.
It’s time to take walking off your back burner of burdens and make it a priority for relieving your anxious mind:
Walk it off. If stress begins buzzing about, smack it away with a quick stroll. Even 10-minute increments can help redirect volcanic build-up. Responding with a quick jaunt also establishes a new habit — one that’s healthier than visiting the vending machine for comfort food. If you program yourself to be active when faced with stress, you’ll learn to call on exercise as your number 1 coping method.
Change your thinking. Give up the attitude that suggests exercise is either an expendable luxury or a disposable demand. Rework your walking routine to be a constant tap on your shoulder — one that invites you to take the long way to your desk, park on the other side of the lot, or mosey with your child to school. If you view every extra step throughout the day as a checkmark on your list of accomplishments, walking will feel less like a burden and more like a tool for empowerment.
Share the wealth. You’re not the only one biting your fingernails and losing sleep. Chances are your coworkers, friends, and family are all battling a case of the worries. Get moving with a companion and you’ll not only introduce an accountability factor, you’ll help someone else shake off the shackles of stress. Plus, walking with a partner gives you a chunk of time for conversation… so at the very least you can commiserate and share solutions.
But there’s a better way to manage stress. Although exercise might seem like another time thief, it’s your body’s most natural response to tyrants of tension. As you face monetary and career concerns, family demands, and a congested schedule, biological signals trigger fight-or-flight instincts — telling your body to actively react to your situation. But since you can’t sprint down the office corridor every time the market plummets or karate-chop the water cooler if your company starts downsizing, your body deposits that energy back onto itself — in the form of physiological steam waiting to erupt.
In fact, 77% of US citizens report stress-induced symptoms like:
Upset stomachs
Headaches
Teeth-grinding
Tightness, painful muscles
Insomnia
Depression
Irritability.
A frazzled psyche also produces an abundance of the hormone cortisol — which hampers immune response, causes weight gain, and increases blood pressure, pulse rate, and deadly inflammation.
A Smart Move
Physical activity helps release unbridled angst by serving as an outlet for pressure. It also relaxes kinked muscles, increases nutrient circulation to the brain, and pours out endorphins — which help balance negative chemical surges with positive feelings of contentment. Some studies even suggest that fit individuals handle long-term stress better than their sedentary counterparts, which means you’re combating your current worries… and preparing yourself to fend off future ones. Certain exercises, like walking, create an opportunity for you to purge some of the consuming mental clutter, too — opening the door to problem-solving, creative inspiration, and critical thinking.
It’s time to take walking off your back burner of burdens and make it a priority for relieving your anxious mind:
Walk it off. If stress begins buzzing about, smack it away with a quick stroll. Even 10-minute increments can help redirect volcanic build-up. Responding with a quick jaunt also establishes a new habit — one that’s healthier than visiting the vending machine for comfort food. If you program yourself to be active when faced with stress, you’ll learn to call on exercise as your number 1 coping method.
Change your thinking. Give up the attitude that suggests exercise is either an expendable luxury or a disposable demand. Rework your walking routine to be a constant tap on your shoulder — one that invites you to take the long way to your desk, park on the other side of the lot, or mosey with your child to school. If you view every extra step throughout the day as a checkmark on your list of accomplishments, walking will feel less like a burden and more like a tool for empowerment.
Share the wealth. You’re not the only one biting your fingernails and losing sleep. Chances are your coworkers, friends, and family are all battling a case of the worries. Get moving with a companion and you’ll not only introduce an accountability factor, you’ll help someone else shake off the shackles of stress. Plus, walking with a partner gives you a chunk of time for conversation… so at the very least you can commiserate and share solutions.
Thursday, February 10, 2011
Grain and bear it
MOST AMERICANS—more than 90 percent of the population—don’t eat enough whole grains. That’s according to researchers from the U.S. Department of Agriculture, who say in their “Healthy People 2010” report that a lack of whole grains has become the single most common dietary deficiency in America. Unlike refined grains, whole grains contain the entire seed grain: bran, germ and endosperm. Naturally low in fat, whole grains are an excellent source of complex carbohydrates, fiber and numerous vitamins and minerals (ones unavailable from other sources), as well as phytochemicals and antioxidants. Experts say that regular consumption of whole grains may lower the risk of heart disease, diabetes, obesity and cancer, and help to regulate blood pressure and keep gums and teeth healthy.
The American Heart Institute and the National Cancer Institute recommend that the average adult eat 25 to 30 grams of fiber, commonly found in whole grains, per day. Children need about half that amount. To boost consumption, you can switch to whole-grain bread, substitute whole wheat flour for white flour in recipes, add barley or quinoa to your favorite soup, bake with oatmeal and switch from white to brown rice. It’s also smart to read food labels. Choose breads, cereals and pastas with the word “whole” before wheat. Don’t be fooled by terms such as enriched, unbleached, bromated, stone-ground, seven-grain, 100 percent wheat, cracked wheat, multi-grain or organic. Whole wheat (or whole rye, oats or brown rice) should be the first ingredient listed.
The American Heart Institute and the National Cancer Institute recommend that the average adult eat 25 to 30 grams of fiber, commonly found in whole grains, per day. Children need about half that amount. To boost consumption, you can switch to whole-grain bread, substitute whole wheat flour for white flour in recipes, add barley or quinoa to your favorite soup, bake with oatmeal and switch from white to brown rice. It’s also smart to read food labels. Choose breads, cereals and pastas with the word “whole” before wheat. Don’t be fooled by terms such as enriched, unbleached, bromated, stone-ground, seven-grain, 100 percent wheat, cracked wheat, multi-grain or organic. Whole wheat (or whole rye, oats or brown rice) should be the first ingredient listed.
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