Archive for April, 2010
Atherosclerosis
About a month ago i had one of my toe on my left foot who was blue and felt dry, at first i thought it probably was in need of foot cream or lotion, but after a week of application it was not getting any better, so i went to see a podiatrist. to make a long story short he diagnosed that it could be atherosclerosis and that it could be the beginning of a serious problem.
Being that this sounded more serious then i thought i started to do recherche on this particular condition and this is a brief resume of my findings:
Regardless of the cause, high cholesterol plays a major role in the development of atherosclerosis or hardening and narrowing of the arteries, which in turn raises the risk of heart attack and stoke. In this case the major culprit is elevated LDL. While LDL is harmful, HDL, a good form of cholesterol, helps arteries, it quiets inflammation in damaged arteries and block the oxidation of LDL.
In a healthy artery, the inner lining is smooth and intact, but disease or injury, as well as high blood pressure, high cholesterol and diabetes can damage this lining paving the way for atherosclerosis.
Atherosclerosis begins when white blood cells move into the lining and artery wall. They transform into foam cells which accumulate fat and cholesterol. Other substances, such as calcium, also collect at the site and eventually an atherosclerotic plaque forms. These plaques thicken and harden the artery wall and bulge into the bloodstream to reduce or block blood flow. When one of those plaque get loose it can trigger a blood clot leading to heart attack or stroke. Keeping track of your numbers can help you maintain a better health.
Patience !!!!
We all have those moments, and you all know what they are. Stop tapping your toes, running around in circle, yelling and fuming. Practicing patience is not only good for your health but will make you a better and happier person to be around as well. PATIENCE IS A VIRTUE, and being impatient is a bad habit that we need to break, not only for the people in our life but also for the sake of our own well-being. Remember that impatience is a behavior and that impatient people feel that they are special and above everyone else and should be free of the annoying inconveniences of life, that their time is more valuable , whether when driving or waiting in line .
Waiting with patience means accepting the actual circumstances and giving-up the idea that you can control the situation especially in the world of today where there is not enough hour in a day to achieve all that was expected. Being patient is not easy and it take practice and the best way to cultivate it is to remind yourself that the moment is now and train yourself to live in the present, in peace and harmony , even if you are stock in the middle of a traffic jam.
Manage your expectation for the benefit of your health by trying to turn frustration into fascination!!!!!No matter what you do the world will not be controlled by your frustration and your impatience.
Fish in our diet
As we have been informed from health specialists the higher the amount of fish consumed as part of our diet, the better off in a long term we will be. The best approach would be to include at list two fish portions in our weekly food consumption. Oily fish are the better one and can include Salmon, Trout,Cod, Herring, Fresh tuna, Sardines, simply to name a few. Omega 3 fatty acids are present in high concentrations within those fish, they also contain protein , minerals and vitamins. Other types of fish like Swordfish or Shark contain mercury and should be consumed less frequently. In order to have a larger variety of choices you may also incorporate shellfish or even crustacean such as crab, lobster or shrimp. Frozen fish are also providing the same amount of Omega 3, protein, minerals and vitamins and can be a good substitute but be aware of freezer burn product.
When purchasing fresh fish always look for the two s. Shine and smell. First the shine : fresh fish should have a brilliant reflection of the light, if not, if doll looking it is not fresh. Second : if it smells fishy don’t even think about buying-it.
Always remember the purchase of your fish should be the last item before you heat the cash register and if you are in a hot climate have the store clerk provide you with some ice for your trip back home, fish can spoil very rapidly if exposed to warm temperature and has to be refrigerated as soon as you get home.
Bon Appetit and to your health
Sandals and Flip-Flop season.
Spring being here and summer right around the corner, many people enjoy wearing sandals and flip-flap and finding a pair that will accommodate your needs and fit you properly is a must. I know that either ones are available at chain store at a lesser price but if you are going to wear them on a regular basis or for a more specific function, i would suggest to venture to your local shoe store and see what new styles and technical improvement are available.
Like any other shoes flip-flap and sandals should provide you with comfort, cushion and support. Sandals are much more technical today then they ware a few years back, they are design to conform to specific needs, whether you use them as an everyday shoes as a fashion statement, boating or simply around water or even hiking. Flip-flop should have a built-in multi- density midsole for better confort, the thin sole types are not recommended as an every day wear. The multi-density midsole Flip-flop ware engineered to improve core muscle strength and absorb shock on the back and knees and should encourage proper posture, while the thin sole types are only protecting the bottom of your feet without any support whatsoever. They may cost a lot less but in the long run could create some physical problems.
One thing that separates local shoe stores from chain stores they have the knowledge and when shopping in a smaller store they are able to suggest new products based on your needs and the information you provide them. Properly fitting shoes are important even with flip-flop and sandals,if they don’t they can lead to problems. When it comes to sandals, being specific about what you are mostly going to use them for is a must due to the different types available and a knowledgeable sales person will point you to the right ones. To your health and have fun!!!
Getting in Shape on a Budget
Let’s face it, a lot of us would like to get in better shape, but often cost can be an issue. Between organic food, exercise equipment, gym memberships, personal trainers, and supplements, being fit can be expensive. However, it’s still possible to get in shape without draining our bank account with a few creative diet and exercise solutions.
For example, in terms of exercise, there are a lot of effective exercises that can be done without equipment or training. For cardio, running is one of the easiest and most effective exercises around. In fact, in one hour of running about 10-minute miles, most people will shed about 600 calories! Thus, even a half hour of running can make a big difference. For strength training exercises, pushups, sit-ups, and lunges are quite effective for toning, and don’t require equipment. For diet, it’s not important to eat organic food as much as it is to avoid processed foods, sugars, and fats. Eat lots of vegetables and fruit, and avoid the rest if at all possible.
Food-borne illnesses
I don’t pretend to be an expert in this matter but when it comes to food it seems that these days we can get microbes in our food and disease either from fresh products, prepared food or restaurant food and i believe it is mainly due to the poor hygiene of individual handlers and extreme use of pesticides on the part of the commercial growers and regardless how careful we are on washing and selecting where and what we heat, the danger of getting hill from it is more common and we need to increase our personal protection.
Do you know that each year roughly 76 million of American get sick from something they ate, about 350,000 end up in the hospital, and some 5,000 die from their infection. Therefore the first step is to get more educated about the problem. There is over 200 different microbes that can cause food-borne illnesses and it takes considerable recherche to define the culprits, from E. coli Salmonella, Giardia,Cyclospora just to name a few.
There is a few simple steps that could help reduce the risk and will protect you and your family and food safety starts with you. Buying food from sustainable farmer if available is a preference. They grow a varieties of chemical free vegetables fruits and herbs, grass fed beef, pastured hogs and laying hens. Wash your hands thoroughly before and after you prepare food, before you eat and after using the bathroom. Wash your foods, including fruits and vegetables, poultry, fish and meats. Wash your utensils and cutting boards. Cook your food to the proper temperature. refrigerate all foods properly at 40 degree F. or lower, keep your freezer at 0 or lower, and don’t eat anything that looks, smells or tastes unusual.
Staying in good health also means choosing the right food and exercising enough to burn off excess calories.
Time to start hiking
Finally Spring seems to be here to stay, so why not hit the trails for some Hiking or Trail running. But before you go, let’s revise some of the essentials and tips for en enjoyable outing and a safe return home. Starting with your Boots or Trail running shoes, check that they are still in good shape, do they still fit properly, do they need new laces or waterproofing ? Is it time to replace the foot bed with a more supportive and anatomical model such as Superfeet or something similar that will give you better stability? Is it time for some new good synthetic socks to provide proper cushioning and wick away sweat so feet stay dry and are less prone to blisters? Are your Hiking Sticks still in one piece, and do you remember how to adjust them properly?
Don’t forget to bring along plenty of water and if you are going for a long day, bringing a small water filter or bottles with filters in them or some purification tablets so that you can get water along the way would be a good idea.
A hat and sunglasses are other essentials not to forget along with sunscreen a waterproof jacket, extra layers or at list a windbreaker. A first aid kit, some food and power snacks to add a level of safety in case of emergency.
Depending on the length of your day and the area you are in a few other things to consider are a map with the trails layout, a compass or even better a GPS and if you are going alone, always let someone know your plans and an approximate time of return.Remember there is no substitute for common sense and preparation.
So get your gear and hit the trails, or even better grab a friend and get some outdoor exercise.
Blood Pressure
Do you know that Hypertension affects about 74 million American and that high blood pressure often goes undiagnosed because we feel fine and we don’t think checking it should be a ritual. And even when it is detected treatment frequently fails to produce adequate control. Without that control, Hypertension is a major contributor of heart attack, stroke, visual loss as well as chronic kidney disease.
It is now considerate that blood pressure below 120/80 is normal and readings between 139/89 are classified as prehypertension and pressure of 140/90 and higher indicate hypertension.
Since lower blood pressures are better for our health, we should all adopt a blood pressure-friendly lifestyle including salt restriction, moderate exercise, weight control and limiting alcohol consumption. To be fair to our health let’s make sure we take the initiative of checking our blood pressure regularly, it takes no time at all and it only require for you to take a small detour through the pharmacy department well you are doing your daily shopping.
Prevention is the best treatment of all and with simple measures you can prevent major illness and enjoy the sunset of your life with a smile.
Body Image
It seems that as we are reaching our Golden years and what we see as we look at our self in the mirror, ” our body image ” is not always as we picture our self in our mind, and that very often can create sadness and bring on negative thoughts about how we are and how we wish we should feel and look like. Unfortunately,there is no magical potion that can automatically have you turn negative body thoughts into positive body image, but thinking of new ways of looking more healthfully and happily at yourself and your body will help erase the negative and bring on the positive. The more you do that, the more likely you are to feel good about who you are and the body you naturally have.
Wishing is not enough, setting goals for your health is like going on a trip, it’s like using a map to arrive at a new destination, time is the essence,to get there you have to keep going and doing whatever it takes and knowing where you fit in and what is or isn’t working for you. Think of your body as the vehicle to your dreams, understand it’s need, exercise it, fuel it and love it.
Joints !!!!
I am one of those fortunate individual at age 63 who does not have joints pain and i truly believe that my ability to move free of pain is due to the fact that i try most of the time to eat a healthy diet with plenty of fruits and vegetables and i follow a routine of exercising in moderation, i like to keep it simple and short and follow it on a daily basis.
Of course physical traumas outside your control can be the main reasons for joints pain and those unfortunately are more difficult to overcome, but most of us can work on improving or preventing wear and tear of our joints by taking steps in changing how we exercise and eat, regardless of our age.
Lack of exercise, poor nutrition choices cause weight problems, inflammation and wear of some of our joint, but also poor exercise techniques can cause undue stress on them, for example over exercising one muscle group and not the others that balance them.
If you are experiencing joint pain, see a professional such as a chiropractor, a massage therapist, homeopath or medical doctor and learn how to help yourself on staying pain free.
Get a mentor , a friend who knows how and have him or her teach you and show you how to train properly or better your knowledge through research, in the mean time set a goal to a better health and work at it !!!!