HEART HEALTH Waterfront Media is the publisher of the South Beach Diet Online, Dr. Andrew Weil's My Optimum Health plan, Denise Austin Online, and the Zone Diet. The Signs of a Heart Attack When you experience a heart attack, you sometimes only have a few minutes to recognize the signs and get help. And the faster you get help, the more likely you are to recover from an attack. Here is a list of symptoms most commonly reported by heart attack patients: Your chest hurts or feels squeezed. Most heart attacks involve some type of discomfort in the center of the chest that lasts more than a few minutes. It can feel like uncomfortable pressure, squeezing, fullness, or pain. The discomfort can range from mild to severe. Discomfort in one or both arms, back, neck, jaw, or stomach. Shortness of breath. You may feel like you can't breathe or catch your breath. Breaking out in a cold sweat. People having a heart attack can also break out in a cold sweat. Nausea. Some heart attack patients feel or get sick to their stomach. Light-headedness. People having a heart attack may also feel light-headed. Whether you're male or female, you do not need to have all of the symptoms at once to be having a heart attack. The symptoms mentioned are the most common ones, and most people experience more than one of them. If you believe you are having a heart attack, get help immediately. The Fat Breakdown There are two main types of fat � saturated fat and unsaturated fat. Many foods contain some of both types. The total fat found in food is its saturated fat plus its unsaturated fat. Eating too much saturated and trans fat will raise your blood cholesterol level, as well as your chances of developing heart disease. Below is a list of foods high in saturated fat that you should try to avoid: Fatty cuts of meat, such as chuck, regular ground beef, ribs, bacon, and sausage Canned meats such as pork and mini sausages Whole milk and products made from whole milk (regular cheeses) The skin of chicken and other birds Butter Shortening Lard Oils such as coconut, palm, and palm kernel oil Tortilla, fry bread, and other breads made with lard, butter, or shortening Doughnuts and pastries Ice cream sundae with whipped cream and toppings Simple Changes in the Kitchen Do you want to eat better, but don't know how to get started? There are simple changes you can make to your diet that can have enormous effects on your health. By cutting the fat in the foods you love, you can improve your heart � and the rest of your body. Here are some tips to help get you started! Bake, steam, roast, broil, stew, or boil instead of frying. This helps remove fat. If you like crispy fish, roll in cornmeal and bake instead of frying. For crispy chicken, don't fry! Remove the skin; dip in skim milk mixed with herbs and spices; roll in bread crumbs, cornflakes, or potato flakes; and bake. Remove poultry skin before eating. Use a nonstick pan with vegetable cooking oil spray or a small amount of liquid vegetable oil instead of lard, butter, shortening, or other fats that are solid at room temperature. Trim visible fat before you cook meats. Chill meat and poultry broth until fat becomes solid. Skim off fat before using the broth. Use skimmed broth to cook greens instead of fatback, hog jowls, or salt pork. While these changes may not seem like much, they actually do impact your body. When healthy eating becomes a part of your lifestyle, you'll feel it (and see it) all over! Decrease Your Risk Factors A lot of people believe that heart disease strikes out of the blue, when in reality, people with risk factors � cigargette smoking, high blood pressure, high blood cholesterol, overweight/obesity, physical inactivity, diabetes � are the ones who are affected most often. We know today, people without risk factors have 72 to 85 percent fewer deaths from heart disease and stroke than people with risk factors. Those at low risk also live about six to 10 years longer than those with risk factors. Unfortunately, researchers estimate that only about 10 percent of Americans are at low risk for heart disease. Why should you decrease your risk factors? Those without major heart disease risk factors are unlikely to develop heart disease. Heart disease accounts for a smaller portion of all deaths among those at low risk than those at high risk. There are fewer deaths from heart disease and stroke among those at low risk for heart disease. There are fewer deaths from cancer among those at low risk There are significantly fewer deaths from any cause among those at low risk � by 40 to 58 percent � and their life expectancies are about six to 10 years longer. Those at low risk in midlife have lower-average annual medical care costs in older age than those at high risk Do your heart a favor and decrease your risk of heart disease. You'll be adding valuable years to your life! Use Medications Safely Ways to avoid dosing problems and dangerous interactions Any drug, no matter how safe, can lead to problems if taken incorrectly or with other drugs that can conflict with each other. To make sure you use medicines safely and effectively, the American Society of Health-System Pharmacists recommends that you: Keep a list of all medications that you take (prescribed drugs, nonprescription medicines, herbal supplements, home remedies, and medical foods), and share this list � including dosing information � with your doctor or pharmacist. Tell your health-care provider how you actually take your medications, especially if you don't follow the originally prescribed directions (not a good idea). Ask if you should avoid certain foods, beverages, other medicines, or activities while you are taking your medications. Question anything you don't understand or that doesn't seem right. Be especially alert to unexpected changes, such as receiving a prescription refill that seems to have a different strength or appearance from your original prescription. If you're too ill to follow these suggestions, ask a friend or relative to help. � Nancyann Rella, HealthDay, News Get Back on Track Are you trying to eat healthfully? Changing old eating habits can be a difficult process. A nutritious eating plan will help you reach your weight goals; however, it's only natural to slip-up now and then. Just make sure that if you slip, you get back on track. Here's how: Ask yourself why you got off track. Was it at a party? Were you feeling stress at home or work? Find out what caused you to get off track and start again with your healthy eating plan. Don't worry about a slip. Everyone slips � especially when learning something new. Remember that changing your lifestyle is a long-term process. See if you tried to do too much at once. Often, people starting a new lifestyle try to change too much at once. Instead, change one or two things at a time. Slowly but surely is the best way to succeed. Break the process down into small steps. This not only keeps you from trying to do too much at once, but also keeps the changes simpler. Break complex goals into smaller, simpler steps, each of which is attainable. Write it down. Use a food diary to keep track of what you eat. This can help you find the problem. Besides noting what you eat, also record: where you are, what you're doing, and how you feel. Keep track for several days. You may find, for instance, that you eat high-fat foods while watching television. If so, you could start keeping a substitute snack on hand to eat instead. This record also helps you be sure you're getting enough of each food group. Celebrate success. Treat yourself to a nonfood treat for your accomplishments. Slip-ups are bound to happen, but hopefully these suggestions will help you stay focused on your healthy eating plan. Keep on Top of High Blood Pressure High blood pressure affects millions of Americans and can result in life-threatening conditions like heart attack, stroke, and heart disease. If you have high blood pressure, it is important that you: Keep track of your blood pressure. Learn to read your blood pressure at home or have it regularly checked by a health care professional, and make sure to write it down each time (with date). Talk to your health care provider about the names and dosages of your blood pressure medicines and how to take them. If you think you're experiencing side effects from taking your medicine, talk to your doctor. Another medicine may be better for you, or you could have a problem that is unrelated to the medication. Refill your blood pressure medicines before they run out. Take your blood pressure medicines exactly as directed. Keep your follow-up appointments with your health care provider. Choose healthier habits � for example, eat a heart-healthy diet, exercise regularly, and don't smoke. Ask your doctor or health care provider questions about your treatment and what you need to do to take care of yourself and lower your high blood pressure. Remember, high blood pressure has no symptoms, so if you have it, you may not know it. You have the power to improve your blood pressure � make sure you follow the proper steps to a long and healthy life. Get Fit for Your Health Are you a couch potato? Then you're probably missing out on some of the benefits of an active lifestyle. Physical activity not only helps the heart, but many other aspects of your health � physical, mental, and emotional. Here are some reasons why you should get in the game and get active! Physical activity will: Strengthen your heart and lungs and increase physical fitness. Give you more energy. Build and maintain healthy bones, muscles, and joints. Help you feel better about yourself. Help you control your weight. Help lower your blood pressure. Help you lower your stress and reduce feelings of depression and anxiety. Help lower your blood cholesterol. Help you sleep better. Help lower your chance for heart disease, diabetes, and cancer. What are you waiting for? Begin leading an active lifestyle, and reap the benefits of a healthy body! How the Heart Works Did you wonder about how the most important organ in your body works? Only the size of your fist, your heart beats 100,000 times a day and works like a pump, constantly pumping blood through your body. The heart has chambers on the left and right side, separated by a wall of muscle called the septum. Blood vessels called veins bring blood to the heart, while other blood vessels called arteries carry blood away from the heart. Here is how it happens: Blood from your body enters the right side of your heart through veins. At this point, the blood is dark because it lacks oxygen. The right side of the heart then pumps the blood through the pulmonary artery to your lungs, where it combines with oxygen and turns bright red. The oxygen-rich blood then returns to the left side of your heart and is pumped out to your body through the large artery called the aorta. Though small, your heart does an enormous amount of work. Eating right, exercising, and living a healthy lifestyle are all important components to keeping your heart in great shape. Isn't it time you started taking care of it? A Healthier Restaurant Menu Do you find it difficult to eat healthy when dining out? For many, eating outside the home presents a big problem when looking for a nutritious meal. There are however, certain things that you should look for when facing the menu. Keep these healthy terms in mind next time you find yourself dining out: Steamed Garden fresh Broiled Baked Roasted Poached Lightly saut�ed or stir-fried Remember, if it's not on the menu, or if it's prepared differently, you can always ask the server for a special request. Your health should come first � no matter which dining table you sit down to. Who's At Risk for a Heart Attack? Heart attacks strike both men and women. However, some people are more likely than others to have a heart attack because of their "risk factors." Risk factors are behaviors or conditions that increase the chance of a disease. Some of the risk factors for heart attack are beyond your control, but most can be modified to help you lower your risk of having a first � or repeat � heart attack. Factors you cannot control: Pre-existing coronary heart diseases, including a previous heart attack, a prior angioplasty or bypass surgery, or angina. Age. In men, the risk increases after age 45; in women, the risk increases after age 55. Family history of early heart disease � a father or brother diagnosed before age 55; or a mother or sister diagnosed before age 65. Factors you can control: Smoking. High Blood Pressure. High Blood Cholesterol. Overweight and Obesity. Physical Inactivity. Diabetes. Risk factors do not add their effects in a simple way. Rather, they multiply each other's effects. So, it is very important to prevent or control risk factors that can be modified. If you have one or more of these factors, see your health care provider to find out how to reduce your risk of having a first or repeat heart attack. Understanding Preeclampsia Preeclampsia is a condition that affects women during pregnancy. It typically starts after the 20th week. Higher blood pressure and protein in the urine (as a result of kidney problems) are two of the most significant symptoms. Preeclampsia affects the placenta, and it can affect the mother's kidney, liver, and brain. When preeclampsia causes seizures, the condition is known as eclampsia. This is the second leading cause of maternal death in the United States. Preeclampsia is also a leading cause of complications during pregnancy, including low birth weight, premature birth, and stillbirth. There is no proven way to prevent preeclampsia. Most women who develop signs of preeclampsia, however, are closely monitored to lessen or avoid related problems. The condition goes away when the baby is born. Ask Your Server for Healthier Options You're trying to eat healthy at home, but can you take those good habits along when you eat out? Next time you're in a restaurant, don't hesitate to ask your server how foods are prepared. Also, ask whether the restaurant will make substitutions for unhealthy foods. Ask if they will: Serve low-fat or nonfat milk instead of whole milk or cream. Tell you the type of cooking oil used on your meal. (These are lower in saturated fat: canola, safflower, sunflower, corn, and olive oils.) Trim visible fat off poultry or meat. Leave all butter, gravy, and sauces off an entr�e or side dish. Serve salad dressing on the side. Meet other special requests if you make them in advance. Start With Small Changes What can you do now to lose weight or maintain a healthy weight? Start small with some of the following suggestions. Then, once you master a few of them, make it a long-term goal to do them all: Choose lower-fat, lower-calorie foods more often. Eat more slowly. Eat more fruits and vegetables for snacks. Use the stairs instead of the elevator. Drink water instead of soft drinks or juices with a lot of added sugar. Use less high-fat cheese, cream, shortening, and butter when cooking. Limit alcoholic beverages. Get a Handle on Screen Time Learn roughly how much time your family spends sitting in front of a screen watching TV or DVDs, playing video games, and using the Internet for activities that don't involve school or work. Then, you can compare it to the amount of physical activity they get. The goal is for them to spend no more than two hours of screen time a day and get 60 minutes of moderate-intensity physical activity each day. Explain to your children that it's important to sit less and move more. It can also help them stay at a healthy weight, be more energized, and have a chance to practice certain skills, like riding a bike or shooting hoops. It can also help them socialize with friends and other peers. Tell them that you also are going to limit your own screen time and increase your physical activity, so you can all work toward this goal together Limiting Your Cholesterol Your body makes all the cholesterol it needs. Eating foods high in saturated fat can raise your blood cholesterol levels. The higher your blood cholesterol, the greater your risk for heart disease. Too much cholesterol can lead to clogged arteries. You are then at risk for having a heart attack, a stroke, or poor circulation. If you don't have high blood cholesterol, try to eat no more than 300 milligrams of cholesterol each day. People who have high blood cholesterol or a heart problem may need to eat less. Your doctor can help you determine how much less. The yolk of one large egg provides about 214 milligrams of cholesterol. Aim for no more than four egg yolks each week. This includes egg yolks in baked goods and processed foods. Egg whites contain no cholesterol.
MANAGING DIABETIES Waterfront Media is the publisher of the South Beach Diet Online, Dr. Andrew Weil's My Optimum Health plan, Denise Austin Online, and the Zone Diet. Keep the Candy It is okay to eat any food you like, including sweets and candy, as long as you don't eat too much. If you know how much you're eating, you can make adjustments to keep your blood glucose close to normal. Candy and sweets have labels with a nutritional analysis that includes the amount of carbohydrate and fat they contain. This makes it easier to know how much you are eating. When you know the nutritional content of your favorite sweets, you can compensate by eating less of something else, exercising, or taking more insulin (if this is an option). Some people eat their favorite candy to treat low blood glucose. The challenge is to control how much you eat, especially if you're so low that you aren't thinking clearly. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Is the Pill Safe? Birth control pills are a safe option, even if you have diabetes. There is some controversy, however, among diabetes specialists about which form of birth control is best for you. In some circumstances, birth control pills, which contain estrogen, may affect your blood glucose and blood cholesterol levels. For this reason, some physicians are reluctant to prescribe them for women with diabetes. Studies have shown, however, that blood glucose, blood cholesterol, and blood lipid levels are the same in women who take birth control pills and in those who do not. If you are concerned, talk to your health care team. There are other effective birth control methods, such as a diaphragm, that will not affect blood glucose at all. You and your care team can determine which method is best for you. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Battling Slipups If you're on a healthy eating plan, you're going to slip every once in a while. It's a fact of life. Some people call it cheating, but really, it's entirely normal. Usually the slip isn't the problem. It's the way we react to the slip that counts. One slip won't ruin your overall progress. However, if you notice a series of slips, or think that you are returning to your old eating habits, take notice. If you think you're losing your overall focus, or have gained back more than 3 pounds, take steps to refocus and seek help. Make a list of any "clues" that you notice. For example, clues on your list might include a significant weight gain, a week without exercise, clothes that don't fit, or the return of an old bad habit that you had broken. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Fat-Free Isn't Calorie-Free Fat-free does not mean the food is calorie-free or carbohydrate-free. Nor does it mean that it is a free food. "Free food" is a term that some people use to describe foods that have less than 20 calories or less than 5 grams of carbohydrate per serving. Fat-free foods usually contain fat replacers. Some fat replacers, such as those used in fat-free salad dressings, contain carbohydrates and added glucose, which can affect your blood glucose levels. If your weight and blood lipids are within a healthy range, you don't need fat-free foods. If your goal is to lower blood lipids and lose weight, moderate portions of some fat-free foods may help you. Read the Nutrition Facts label to get the serving size, calories, and carbohydrate content. This will help you decide how fat-free foods fit into your meal plan. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Work in a Workout While it might seem impossible to squeeze a workout into your busy schedule, remember that you can get physical activity at any time, even during your workday. Remember that any kind of physical activity counts, so you may already be getting more exercise than you think. Also, you don't have to be active for large blocks of time to reap the benefits. Several short sessions of activity in a day can be just as good for you. Try to make the most of opportunities to be active throughout the normal course of your day. Take the stairs instead of the elevator. Park at the far end of the parking lot and walk to the store. Set aside 10 minutes of your lunchtime for a brisk walk. You may be pleasantly surprised with your total daily activity level if you take advantage of opportunities like these. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Focus on Control Are your eyes playing tricks on you? Fluctuations in your vision, from blurry to clear and then blurry again, could mean that your diabetes is out of control. If your vision improves on its own, you don't have permanent damage or retinopathy. The changes are probably due to major changes in your blood glucose levels. This triggers an ebb and flow of fluid into the eyes. When your blood glucose level increases, your body requires more fluid to maintain a healthy balance. Some of this fluid can come from your eyes, which will affect their function and structure. Blurred vision is a common result. To help this condition, focus on diabetes control. Postpone an eye exam until your blood glucose levels are fairly consistent, which can take several weeks. Don't try to buy new glasses every time your vision changes. Instead, spend some time planning your meals and getting some exercise to bring your blood glucose levels nearer to normal. This is just another way that your body shows you when your system is out of balance. And don't forget to have a dilated eye exam every year to check for retinopathy. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Losing More or Less Weight If you have type 2 diabetes, you probably weigh more than you should, or you did when you were first diagnosed. If this was the case, the first thing your physician probably told you was, "Lose some weight!" This is a lot easier said than done, but it's essential to getting your diabetes under control. So, how much weight should you lose? Is 2 pounds enough? Or 10? Or 150? Actually, any weight you lose will help your diabetes. But to see real results, a loss of 10 to 20 pounds can do wonders and can be accomplished in three to four months. Not only will your blood glucose levels drop (meaning less medication, which means less expense), but you'll also feel better. Your risk of other serious health problems will drop, too. Losing weight means doing some exercise and changing the way you eat. It may be as simple as measuring � with a measuring cup or a scale � each serving that you eat. A small amount of effort can go a long way. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Take a Closer Look at Your Shoes You've heard it more than once: Inspect your shoes. But why is this so important, and what exactly are you looking for? When you take a close look at your shoes, search for anything that might injure your foot, especially if you have lost feeling in your feet. Look over the top and sole of the shoe, shake it out, and feel inside. Look and feel for any pebbles or foreign objects, including any nails or tacks that may be coming through the sole. Look for cracks in the upper or rough seams that could rub a blister. If your shoes have worn or loose linings, replace them. For worn-down heels or soles, either get new shoes or have them resoled so your foot is properly supported. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Don't Go It Alone Companionship and personal relationships are important throughout life and, over the years, may become necessary to manage your health. It may even mean the difference between living independently and having to move from your home. Companionship can include a spouse, family member, hired caregiver, a neighbor, or a hospice volunteer. And while it may not be able to help you take your medication, a pet can make a wonderful companion. Beyond the comforts of good conversation, a companion can serve many functions in your life. It is no accident that you are encouraged to bring a companion to most diabetes education programs. If your companion is educated about diabetes, he or she can help prepare meals, monitor glucose, give medication, and participate in all your daily activities. Remember, the way to have a friend is to be a friend. Encourage and keep good friends. Your diabetes will be easier to manage and you'll live a fuller, richer life. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Should You Get the Pump? You may be wondering whether an insulin pump is right for you. These devices require you to pay close attention to your blood glucose levels and to adjust your insulin, food, and exercise to achieve good readings. With an insulin pump, you can vary your mealtime schedule more readily than with insulin injections, and you can skip a meal when you need to. For people with unpredictable mealtimes, this can be a much more flexible option. Discuss the pros and cons of using an insulin pump with your doctor and the rest of your diabetes care team. They will be able to tell you whether you're a good candidate for a pump. Also, remember that insulin pumps can be expensive. Check with your insurance company. It may be able to help cover the cost. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Getting Back to Normal After Hypoglycemia Low blood glucose levels can affect your ability to think clearly. The good news is that your brain function usually returns to normal after you treat an episode of low blood glucose. Researchers have studied brain function in people before and after they experienced severe hypoglycemia. They found that brain function generally returns to normal within 36 hours of a severe hypoglycemic attack. However, they also found that patients with frequent hypoglycemia were more likely to experience extreme changes in mood or depression. It was unclear, however, whether frequent hypoglycemia caused these changes. Prolonged or severe hypoglycemia can cause permanent brain damage when left untreated. Reproduced with permission from "101 Tips Series" � American Diabetes Association � Mind the Curves If you have deeply curved or ingrown nails, you may need help trimming them. Do not try to cut or dig out the curving toenail. You can injure yourself doing this. Without the right tools, it is easy to leave behind a fragment of the nail that will turn into an ingrown toenail. This can seriously worsen the problem. This kind of nail can be challenging even for professionals to cut. It is best to go to a podiatrist or health care provider who is trained to trim them. They have special tools that make it easier to trim very curved toenails. Reproduced with permission from "101 Tips Series" � American Diabetes Association �
DIGESTIVE HEALTH Waterfront Media is the publisher of the South Beach Diet Online, Dr. Andrew Weil's My Optimum Health plan, Denise Austin Online, and the Zone Diet. When Gallstones Attack Gallstone attacks can strike suddenly, but would you know if you were having one? Gallstones � solid mass or stone made of cholesterol or bilirubin that form in the gallbladder or bile ducts � can cause severe pain in a short amount of time. They can block the normal flow of bile if they lodge in any of the ducts that connect the liver to the small intestine. Bile trapped in these ducts can cause inflammation in the gallbladder, the ducts, the pancreas, or rarely, the liver. If any of these ducts remain blocked for a significant period of time, severe � possibly fatal � damage or infections can occur in gallbladder, liver, or pancreas. A typical gallstone attack can cause: steady pain in the upper abdomen that increases rapidly and lasts from 30 minutes to several hours pain in the back between the shoulder blades pain under the right shoulder nausea or vomiting abdominal bloating recurring intolerance of fatty foods colic belching gas indigestion If you think you have gallstones, consult your physician. Diarrhea � loose, watery stools occurring more than three times in one day � is a common problem that usually lasts a day or two and goes away on its own without any special treatment. In fact, the average adult has a bout of diarrhea about four times a year, and may pass more than a quart of stool a day. Although usually not harmful, diarrhea may become dangerous or signal a more serious problem � especially if it becomes prolonged. You should see the doctor if any of the following is true: You have diarrhea for more than 3 days. You have severe pain in the abdomen or rectum. You have a fever of 102 degrees Fahrenheit or higher. You see blood in your stool or have black, tarry stools. You have signs of dehydration, such as infrequent urination, fatigue, fever, light-headedness, and dry skin. If your child has diarrhea, do not hesitate to call the doctor for advice. Diarrhea can be dangerous in children if too much fluid is lost and not replaced quickly. Crohn's disease � a serious condition that causes severe inflammation in the small intestine � is a health concern for many Americans. The most common symptoms of Crohn's disease are abdominal pain, often in the lower right area, and diarrhea. Rectal bleeding (often serious and persistent), weight loss, and fever may also occur. In order to diagnose Crohn's disease, a physician will conduct a thorough physical exam and administer a series of tests that may include the following: Blood tests. Your doctor may conduct blood tests to check for anemia � a lack of red blood, red blood cells, or hemoglobin � which could indicate bleeding in the intestines. Blood testing may also uncover a high white blood cell count, which is a sign of inflammation somewhere in the body. Stool sample. You may be asked for a stool sample, so that your doctor can tell if there is bleeding or infection in the intestines. Upper gastrointestinal series. For an upper gastrointestinal series, you would asked to drink barium, a chalky solution that coats the lining of the small intestine, before X-rays are taken. The barium shows up white on X-ray film, revealing inflammation or other abnormalities in the intestine. Colonoscopy. During a colonoscopy, the doctor inserts an endoscope � a long, flexible, lighted tube linked to a computer and TV monitor � into the anus to see the inside of the large intestine. The doctor will be able to see any inflammation or bleeding. During the exam, the doctor may do a biopsy, which involves taking a sample of tissue from the lining of the intestine to view with a microscope. If the results of these tests suggest Crohn's disease, more X-rays of the digestive tract may be necessary to determine how much of it is affected by the disease. Once diagnosed, however, you and your doctor can work on reducing symptoms and distress caused by this disease. Fill Up on Fiber Are you getting enough fiber? Fiber � the part of fruits, vegetables, and grains that the body cannot digest � help make stools soft and easy to pass. Unfortunately, low-fiber diets are common in the United States, and create many problems for the digestive system. Constipation, diverticulosis, fecal incontinence, hemorrhoids, and even an elevated risk of colon cancer are all associated with a lack of fiber in today's diet. The American Dietetic Association recommends 20 to 35 grams of fiber each day. Below is a list that shows the amount of fiber in some fruits and vegetables that you can easily add to your diet. Fruits: Apple, raw, with skin (1 medium=3.3 grams) Peach, raw (1 medium=1.5 grams) Pear, raw (1 medium=5.1 grams) Tangerine, raw (1 medium=1.9 grams) Vegetables: Asparagus, fresh, cooked (4 spears=1.2 grams) Broccoli, fresh, cooked (1/2 cup=2.6 grams) Brussels sprouts, fresh, cooked (1/2 cup=2 grams) Cabbage, fresh, cooked (1/2 cup=1.5 grams) Carrot, fresh, cooked (1/2 cup=2.3 grams) Cauliflower, fresh, cooked (1/2 cup=1.7 grams) Romaine lettuce (1 cup=1.2 grams) Spinach, fresh, cooked (1/2 cup=2.2 grams) Summer squash, cooked (1 cup=2.5 grams) Tomato, raw (1 medium=1 gram) Winter squash (1 cup=5.7 grams) In addition to your diet, you can try adding a fiber product such as Citrucel or Metamucil once a day. If you continue to have health complications, and are increasing your intake of fiber, please consult your doctor. Got gas? Don't be embarrassed � everyone gets it. In fact, the average person passes gas about 14 times a day, many times unknowingly. Gas is the combination of vapors within the digestive tract due to the breakdown of undigested food or swallowed air. It leaves the body through the mouth (in the form of a burp), or through the rectum. If you are having problems passing gas, and are experiencing bloating or pain in the abdominal area, a simple change in diet may help relieve symptoms. Different foods produce different amounts of gas, and the amount of gas caused by certain foods varies from person to person. The only way to know your own limits is through trial and error. These are some foods that cause gas: beans vegetables such as broccoli, cabbage, brussels sprouts, onions, artichokes, and asparagus fruits such as pears, apples, and peaches whole grains such as whole wheat and bran soft drinks and fruit drinks milk and milk products, such as cheese and ice cream packaged foods that have lactose (the primary sugar in milk) in them, such as bread, cereal, and salad dressing dietetic foods and sugar-free candies and gums If you try changing your diet and still have problems with gas, please consult your physician. He or she may be able to prescribe medications that will reduce discomfort. Considering Virtual Colonoscopy? If your doctor has recommended a colonoscopy � a routine diagnostic test used to check for polyps, diverticulosis, or cancer growth in the colon � you may be feeling a little nervous about it. The standard procedure can be intimidating � a long, flexible tube is inserted into the colon of a sedated patient, and a tiny camera attached to the end of the tube lets a physician spot (and even remove) certain abnormalities within the digestive system. The procedure is painless, but it can be uncomfortable, and it requires not only a little recovery time but a companion to escort the patient home. If that adds up to a procedure you really don't want, you might want to consider a virtual colonoscopy (VC). Virtual colonoscopies are less invasive than their traditional counterparts (a small, thin tube is inserted in the colon to inflate it with air). There's no camera involved: X-rays and computers produce two- and three-dimensional images of the colon. Doctors can then use these images to look for abnormalities. A recent study has also found that a VC can also "see" into the abdominal and pelvic areas. Like any test, a virtual colonoscopy has its pros and cons. Here are some things to think about before you make a decision. Pros: Since the tube used for a VC is so small, you will not need a sedative for the procedure (or a helper to get you from the testing center). Since it's less invasive, the virtual test is less uncomfortable and requires no recovery time. VC also takes less time than a conventional colonoscopy. Cons: Since there are no tools inserted into the colon during a virtual test, your doctor cannot take tissue samples or remove polyps. If abnormalities are spotted during a VC, it must be followed up with a conventional colonoscopy in order to remove the growths for a biopsy. Also, VC does not show as much detail as a conventional colonoscopy, so polyps smaller than 10 millimeters in diameter may not show up on the images. Since even tiny polyps should be biopsied, missing a small one may cost you the opportunity for early detection of a potential cancer. Before you make a decision, talk with your doctor about which procedure may be right for you. Your physician may suggest a certain test based on your lifestyle and possible risk factors (like age, gender, weight, family history, etc.). Remember, whichever procedure you decide to undertake, realize that you are taking a step towards good health. How to Get Things Moving Feeling a little slugglish? That draggy feeling may be the result of constipation. Being constipated � having three bowel movements or fewer in a week, or experiencing hard, dry, difficult-to-pass stools � can make you feel weighed down and uncomfortable. Luckily, constipation usually only lasts for a short time and is not very serious. If you are constipated or are prone to constipation, there are a number of things you can do to help pass a bowel movement and relieve discomfort. Keep these six tips in mind to prevent future episodes. Eat more fiber. Fiber helps form soft, bulky stool, and is found in many vegetables, fruits, and grains. Be sure to add fiber to your diet a little at a time, so your body can get used to it slowly. Drink plenty of water and other liquids. Liquid helps keep the stool soft and easy to pass, so it's important to stay well hydrated. Try not to drink liquids that contain caffeine or alcohol because they tend to dry out your digestive system. Get some exercise. Regular workouts help your digestive system stay active and healthy. A 20- to 30-minute walk every day may help. Allow yourself enough time to have a bowel movement. Sometimes you may feel so hurried that you don't pay attention to your body's needs. Give yourself time in the bathroom to comfortably pass stool. Also, make sure you don't ignore the urge to have a bowel movement. Use laxatives only if a doctor says you should. Laxatives are medicines that will help you pass a stool. Most people who are mildly constipated do not need laxatives because proper diet and exercise will allow the stool to pass. However, if you are doing all the right things (working out, eating plenty of fiber, and staying well hydrated) and you are still constipated, your doctor may recommend laxatives for a limited time. Check with your doctor about any medicines you take. Some medicines can cause constipation. They include calcium pills, pain pills with codeine in them, some antacids, iron pills, diuretics (water pills), and medicines for depression. Remember, at one time or another, almost everyone gets constipated. Hopefully, your bowel movements should return to normal after a few days of constipation as long as you eat properly, exercise, and follow your doctor's advice. If it does not, please consult your physician further � and begin to get things moving again Treating Lactose Intolerance Does your stomach take a turn when faced with a large glass of milk? Or an ice cream soda? You're not alone. Millions of Americans suffer from lactose intolerance. Lactose intolerance, the inability to digest lactose (a predominant sugar of milk), can cause extreme gastrointestinal distress. Nausea, cramps, bloating, and diarrhea are just some of the symptoms associated with this condition. While there is no cure for lactose intolerance, it is easy to treat symptoms through diet or medication. People with lactose intolerance differ in the amounts and types of foods they can handle. For example, one person may have symptoms after eating a small cup of ice cream, while another can drink one glass a glass of milk but not two. Trial and error is usually the only way to determine your dietary control of how much lactose you can handle. For those who react to very small amounts of lactose or have trouble limiting their intake of foods that contain it, lactase (an enzyme that works to break down lactose) is available in tablet or liquid form without a prescription to help digest foods that contain lactose. Lactose-reduced milk and other products are also available at most supermarkets. If you still have difficulty dealing with lactose intolerance, please consult your physician for alternative treatments. Though the symptoms of this condition can be frustrating, remember that there are a number of solutions for living with lactose intolerance � you just need to find the right one. Smoking and Your Stomach You may occasionally think about your lungs when you light up, but how often do you consider your stomach? Smoking is known to cause numerous health problems, but many people don't realize the strong connection between smoking and ulcers. Health professionals have known for nearly two decades that ulcers are more likely to occur, less likely to heal, and more likely to cause death in smokers than in nonsmokers. Doctors are not really sure why this is so, but smoking does seem to be one of several factors that work together to promote the formation of ulcers. For example, some research suggests that smoking might increase a person's risk of infection with the bacterium Helicobacter pylori (H. pylori). Most peptic ulcers are caused by this bacterium. Stomach acid is also important in producing ulcers. Some studies show that smoking interferes with the neutralization of acid in the duodenum (the first part of the small intestine). Other studies suggest that chronic cigarette smoking may increase the amount of acid secreted by the stomach. There are two things you should keep in mind about the link between smoking and ulcers: People who smoke are more likely to develop an ulcer, and ulcers in smokers are less likely to heal quickly in response to otherwise effective treatment. Don't let your health pay for your bad habits � stop smoking today and save your stomach, along with your lungs. Are You at Risk for Polyps? A polyp is extra tissue that grows inside your body. Colon polyps grow in the large intestine. Most polyps are benign (not cancerous), but over time, some polyps can turn into cancer. Usually, polyps that are smaller than a pea aren't harmful. However, larger polyps could someday become cancer or may already be cancer. To be safe, doctors remove all polyps and test them. Anyone can get polyps, but certain people are more likely than others. You may have a greater chance of developing polyps if: you're over 50 you've had polyps before someone in your family has had polyps someone in your family has had cancer of the large intestine You may also be more likely to get polyps if you: eat a lot of fatty foods smoke drink alcohol don't exercise weigh too much Spotting Hemorrhoids Hemorrhoids are a condition in which the veins around the anus or lower rectum are swollen and inflamed. They may result from straining to move stool. Other contributing factors include pregnancy, aging, chronic constipation or diarrhea, and anal intercourse. They can develop inside the anus (internal) or under the skin around the anus (external). Hemorrhoids usually are not dangerous or life threatening. In most cases, hemorrhoidal symptoms will go away within a few days. Although many people have hemorrhoids, not all experience symptoms. The most common symptom of internal hemorrhoids is bright red blood covering the stool, on toilet paper, or in the toilet bowl. However, an internal hemorrhoid may protrude through the anus outside the body, becoming irritated and painful. This is known as a protruding hemorrhoid. Symptoms of external hemorrhoids may include painful swelling or a hard lump around the anus that results when a blood clot forms. This condition is known as a thrombosed external hemorrhoid.
EMOTIONAL HEALTH Waterfront Media is the publisher of the South Beach Diet Online, Dr. Andrew Weil's My Optimum Health plan, Denise Austin Online, and the Zone Diet ADHD: Specialists Can Help There are several types of specialists qualified to diagnose and treat ADHD. Child psychiatrists are doctors who specialize in diagnosing and treating childhood mental and behavioral disorders. A psychiatrist can provide therapy and prescribe any needed medications. Child psychologists are also qualified to diagnose and treat ADHD. They can provide therapy for the child and help the family develop ways to deal with the disorder. But psychologists are not medical doctors and must rely on the child's physician to do medical exams and prescribe medication. Neurologists, doctors who work with disorders of the brain and nervous system, can also diagnose ADHD and prescribe medicines. But unlike psychiatrists and psychologists, neurologists usually do not provide therapy for the emotional aspects of the disorder. Within each specialty, individual doctors and mental health professionals differ in their experiences with ADHD. So in selecting a specialist, it's important to find someone with specific training and experience in diagnosing and treating the disorder. Giving Anxiety Treatment a Second Chance If you have been treated previously for an anxiety disorder, be prepared to tell the doctor what treatment you tried. If it was a medication, what was the dosage, was it gradually increased, and how long did you take it? If you had psychotherapy, what kind was it, and how often did you attend sessions? It often happens that people believe they have "failed" at treatment, or that the treatment has failed them, when in fact it was never given an adequate trial. When you undergo treatment for an anxiety disorder, you and your doctor or therapist will be working together as a team. Together, you will attempt to find the approach that is best for you. If one treatment doesn't work, the odds are good that another one will. And new treatments are continually being developed through research. So don't give up hope. Stop Teen Smokers Before They Start Help them handle stress in other ways (HealthDayNews) � The temptation to start smoking cigarettes can be strongest during adolescence. So if you have pre-teens at home, now's the time to steer them away from lighting up. Here are some suggestions from St. Louis Children's Hospital: Be a role model by not smoking. If you do smoke, discuss your struggle to quit with your kids. Make sure your kids know where you stand on smoking and give reasons for your opinions. Remind them of the costs. Many kids smoke to relieve stress or to help deal with awkward situations. Teach them other ways to handle pressure. � Felicity Stone The Difference Between Everyday Worry and OCD A lot of healthy people can identify with some of the symptoms of obsessive-compulsive disorder (OCD), such as checking the stove several times before leaving the house. But for people with OCD, such activities consume at least an hour a day, are very distressing, and interfere with daily life. Most adults with this condition recognize that what they're doing is senseless, but they can't stop it. Some people, though, particularly children with OCD, may not realize that their behavior is out of the ordinary. OCD generally responds well to treatment with medications or carefully targeted psychotherapy. When Panic Attacks Limit Your Life Panic disorder is often accompanied by other serious conditions such as depression, drug abuse, or alcoholism and may lead to a pattern of avoidance of places or situations where panic attacks have occurred. For example, if a panic attack strikes while you're riding in an elevator, you may develop a fear of elevators. If you start avoiding them, that could affect your choice of a job or apartment and greatly restrict other parts of your life. Some people's lives become so restricted that they avoid normal, everyday activities such as grocery shopping or driving. In some cases they become housebound. Or, they may be able to confront a feared situation only if accompanied by a spouse or other trusted person. Basically, these people avoid any situation in which they would feel helpless if a panic attack were to occur. When people's lives become so restricted, as happens in about one-third of people with panic disorder, the condition is called agoraphobia. Early treatment of panic disorder can often prevent agoraphobia. Facts About Childhood Depression Only in the past two decades has depression in children been taken very seriously. The depressed child may pretend to be sick, refuse to go to school, cling to a parent, or worry that the parent may die. Older children may sulk, get into trouble at school, be negative, grouchy, and feel misunderstood. Because normal behaviors vary from one childhood stage to another, it can be difficult to tell whether a child is just going through a temporary "phase" or is suffering from depression. Sometimes the parents become worried about how the child's behavior has changed, or a teacher mentions that "your child doesn't seem to be himself." In such a case, if a visit to the child's pediatrician rules out physical symptoms, the doctor will probably suggest that the child be evaluated, preferably by a psychiatrist who specializes in the treatment of children. If treatment is needed, the doctor may suggest that another therapist, usually a social worker or a psychologist, provide therapy while the psychiatrist will oversee medication if it is needed. Parents should not be afraid to ask questions: What are the therapist's qualifications? What kind of therapy will the child have? Will the family as a whole participate in therapy? Will my child's therapy include an antidepressant? If so, what might the side effects be? Making the Diagnosis The first step to getting appropriate treatment for depression is a physical examination by a physician. Certain medications as well as some medical conditions such as a viral infection can cause the same symptoms as depression, and the physician should rule out these possibilities through examination, interview, and lab tests. If a physical cause for the depression is ruled out, a psychological evaluation should be done by the physician or by referral to a psychiatrist or psychologist. A good diagnostic evaluation will include a complete history of symptoms, i.e., when they started, how long they have lasted, how severe they are, whether the patient had them before and, if so, whether the symptoms were treated and what treatment was given. The doctor should ask about alcohol and drug use, and if the patient has thoughts about death or suicide. Further, a history should include questions about whether other family members have had a depressive illness and, if treated, what treatments they may have received and which were effective. Last, a diagnostic evaluation should include a mental status examination to determine if speech or thought patterns or memory have been affected, as sometimes happens in the case of a depressive or manic-depressive illness. Pinning Down Hyperactivity The principal characteristics of attention deficit hyperactivity disorder (ADHD) are inattention, hyperactivity, and impulsivity. These symptoms appear early in a child's life. Because many normal children may have these symptoms, but at a low level, or the symptoms may be caused by another disorder, it is important that the child receive a thorough examination and appropriate diagnosis by a well-qualified professional. Hyperactive children always seem to be "on the go" or constantly in motion. They dash around touching or playing with whatever is in sight, or talk incessantly. Sitting still at dinner or during a school lesson or story can be a difficult task. They squirm and fidget in their seats or roam around the room. Or they may wiggle their feet, touch everything, or noisily tap their pencil. Hyperactive teenagers or adults may feel internally restless. They often report needing to stay busy and may try to do several things at once. Learn more about ADHD: Talking About ADHD Small Changes for Kids With ADHD Helping Teens Who Are Shy How to feel more comfortable around others Does your teenage child feel uncomfortable around others? Help your child overcome timidity with these tips from Akron Children's Hospital in Ohio: Encourage your child to face her fears. If she's nervous about joining a new club or going to a party, persuade her to do so anyway. Tell her to work at overcoming her shyness by taking baby steps. For example, she can strike up a conversation with the person who sits next to her in one of her classes at school. Give pep talks, especially before she goes into a new situation. Encourage her to banish negative thoughts and remind herself she will get through it. Work on changing her nonverbal cues. Tell her to stand up straight, speak in a clear voice, and avoid crossing her arms. Role play uncomfortable situations with her. Encourage your child to get involved in group activities that interest her. � Felicity Stone, HealthDay News Be a Good Sport Show good sportsmanship at your child's games If you're a parent, it's only natural for you to cheer for your child when he or she is playing baseball, soccer, or hockey. Just make sure you're a good sport about it. You should keep your emotions under control. If you start to feel upset, take a walk or go to the concession stand to cool down, advises Children's Hospital Richmond. Teach your children to accept officials' decisions, even if they don't agree with them. If an adult near you seems to be losing his or her cool, consider moving to another area in the stands. If you believe someone may do something violent, talk with other calm adults so that you can all intervene, if necessary. If there are security staff at the game, advise them of any potential problems. � Robert Preidt, HealthDay News
