Author Archives: NurseBridgid

The Superpowered Veg: Kale

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Some people love it, some people hate it, but there is no denying the fact that kale is the Wonder Woman (she’s a woman and she’s awesome, so yeah it works!) of veggies! I will be completely honest here: I used to absolutely despise kale.  I remember the first time I ate it because I thought it was SO vile; my brother and I bought it when I lived in New Orleans, and he was loving it, so I was super stoked to try it, and it was NOT a match.  I barely swallowed it down without gagging.  My issue is that I am a tactile eater, so if things feel weird in my mouth, I don’t like them, and the texture is much more intense than one would expect (as a kale virgin) and the flavor is über bitter.  But, with some help of my 3-year-old nephew this summer, I learned to love it…I just needed something other than raw kale and lemon juice to make it work.  He introduced me to the world of oven roasted kale (AKA Kale chips):  I think we devoured more kale than I ever thought would fit in our two bodies!


Why is Kale so awesome?             

– One cup of kale has only 36 calories and 5 grams of fiber 1020% of the daily requirement  of Vitamin K, 40% magnesium, 200% Vitamin C, 180% Vitamin A, and 15% of calcium and vitamin B6.  That is truly a powerhouse veggie- all that in ONE CUP?!?!

– It is full of antioxidants which help to prevent free radicals and are thought to prevent cancer. Vitamin A, C, and K are all antioxidants, along with carotenoids and flavonoids.

– The high levels of fiber, can help to decrease circulating cholesterol by binding to the free fats/cholesterols and helping to excrete them from the body before they can be absorbed in the blood and create plaques in the arteries.  Decreasing cholesterol, decreases you risk of heart disease!  (If you steam kale, it is more effective in lowering your cholesterol levels by stimulating a higher bile production by the digestive tract to decrease the circulating cholesterol)

– It is a green leafy veggie that thrives in cooler weather, so we can enjoy all winter long! And there are very few things to look forward to, as far as healthy eating goes during cold, winter months!

– It is a low carbohydrate food, so perfect for those of you looking to eat a lower carb diet.

– There is some research to specifically link the antioxidants present in kale to decrease you cancer risk for 5 different types of cancer: breast, ovarian, colon, bladder, and prostate.

How to prepare kale:

Add it in to any recipe instead of lettuce or half lettuce/half kale to ease it into your diet.  You can chop it up and add it to stir-fry, stews, soups, and really any other food that you want.  If you want to make a full on kale salad, most people just rinse and chop raw kale and add lemon juice to cut the bitterness.  That kale salad set me off on the wrong foot with this Wonder Woman veg…but kale chips couldn’t be easier (especially if someone makes them for you!): Cut kale into bite sized pieces, drizzle with some Extra Virgin Olive Oil (EVOO), a pinch of sea salt, and roast at 350 degrees in the oven for 10-15 minutes.  Yumbos!

Is there any downside to this magnificent veg?

I urge caution to anyone who is taking the blood thinner Coumadin (AKA Warfarin). You are totally able to eat kale and other green leafy veggies (cruciferous veg) which tend to have higher vitamin K levels, but be careful if you are all of a sudden increasing your intake because Vitamin K is actually the antidote for Coumadin, it increases your clotting factors and helps your blood clot, offsetting the medication which is a blood thinner.  So don’t stay away from these healthy, yummy foods, just be careful, and make sure to communicate with your Health Care Practitioner (HCP) if you eat a diet high in Vitamin K, you make require higher doses of the blood thinning medication, or they might choose an alternate treatment based on your eating habits!

Give kale a try, and your body will thank you! If the first way you try it doesn’t work, remember that you can add it in to almost anything, and there are tons of different ways to prepare….kale is certainly no one trick pony! And remember, if you are on any blood thinning medications, especially Coumadin, talk to your HCP before adding high amounts of Vitamin K into your diet.

Yours in Good Health

B

Belly fat may be worse for your health than obesity?

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I guess it is one more reason to get into shape: there has been recent research to support that those of us with belly fat but a “normal” weight are at a higher risk for cardiovascular death than those that are obese. Good gravy.  Another thing to be worried about, but I guess it goes back to the whole “fat” skinny thing.  You can be within your appropriate weight but if you don’t work out and tend to have a lot of belly fat, this might be the inspiration you need to improve your diet and tighten that tummy!

What’s the Scoop?

New research (within the past two months) from the Mayo Clinic highlights the fact that people with a “normal” Body Mass Index (BMI) with belly fat present are at the highest risk of cardiovascular death, even when taking into account various risk factors such as race, age, sex, diabetes, and hypertension (high blood pressure).  Yikes.  It has been known that people with centrally based fat (thick around the middle) are at a higher risk for complications from their increased fat, but this is a new finding that people of a “normal” BMI are in this increased risk category.  This study was performed on 12,785 people over the age of 18 for over 15 years, and they found that people within their “normal” BMI with extra belly fat were 2.8 times more likely to die of cardiovascular causes, and 2.1 more likely to die from all other risk factors.  That is pretty significant. You think that you are at your normal weight, you could use to lose a little in the middle, but you are actually at a much higher risk for cardiac death?!?!  Ugh.  One more thing to worry about.

What can I do to decrease that risk?

– Get 30 minutes of cardiovascular activity a day (running, walking, biking, swimming, whatever gets you moving!)

– Drinks lots of water and ditch the high sugar sodas and other beverages

– Eat lots of fiber (whole grains, fruits, and vegetables)

– Get your green leafy vegetables in your diet (power packed with vitamins and fiber to fill you up)

– Don’t smoke (or quit if you do!)

– Eat less saturated and trans fats (they fill you up but they sit in your arteries and slow your metabolism)

– Coenzyme Q10 supplementation may be beneficial (still being researched but is thought to help reduce circulating cholesterol to prevent plaques from building up)

– Keep your Cholesterol levels in check

– Get regular check ups with your HCP

Basically, the best thing that you can do is eat a clean diet full of whole grains, fruits, and vegetables, getting in your exercise, and talk to your HCP about your risk.  It is also a good idea to check your blood pressure, if you have a tendency towards high blood pressure- just buy one Over The Counter (OTC) from your local pharmacy to make sure that your blood pressure is in check even when you aren’t getting a physical! Talk to your HCP, see what your personal risks are, and try to minimize that belly fat!

Yours in Good Health

B

Are you on Antidepressants? Having Sexual Dysfunction? You are in good company!

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I feel like more and more people lately have been pulling me aside to ask me questions about either a low sex drive, no sex drive, or men are having erectile dysfunction (at young ages)…and each time I ask, “Is there any chance you are on an antidepressant or SSRI”? Without a doubt, the answer is always “yes, is this related?” and the lightbulb goes off.  This makes me think that HCPs don’t necessarily do a great job preparing patients for the side effects of these medications that can be used to treat anxiety, depression, post traumatic stress disorder (PTSD), along with other issues.  It is neither abnormal to have these side effects nor be on one of these medications….just to get that out there! And there are certain Selective Serotonin Reuptake Inhibitors (SSRIs)/antidepressants that cause more sexual side effects than others.

What is considered sexual dysfunction?

Well, a lack of interest in sexual intimacy for someone who once had a higher sexual drive is considered sexual dysfunction, along with erectile dysfunction (for men) and vaginal dryness and decreased sensitivity (for women).  Also, for both sexes, antidepressants can lead to a decrease in the ability to achieve orgasm….or make it much more difficult to reach orgasm.  This happens in one form or another to almost everyone at some point in their lives (whether they want to admit it or not) and many antidepressants just increase these issues, but they are so helpful in treating depression and anxiety.

What Antidepressants have a lower risk of sexual side effects?

-Buproprion (Wellbutrin- in all forms including XL and SR)

-Mirtazapine (Remeron and Remeron SolTab)*

*One study showed a very high rate of sexual dysfunction, while a couple of other studies showed much lower rates. Due to that, I am suggesting it as a lower rate drug, but you should talk it out with your HCP.

Which ones have higher rates of sexual dysfunction?

-Celexa

-Lexapro

-Paxil (almost half of all users experience sexual dysfunction)

-Prozac

-Zoloft

-Effoxor

-Cymbalta

Is there anything I can do to combat the sexual side effects?

YES!  If your antidepressant is working well and you feel good on it, there is no need to change medications (it is an option if you are just starting a medication or are switching meds, you can ask your HCP for one that may have lower sexual side effects), but there are also other options to help and improve your sexual desire while improving your mental state, because a huge component of the sexual dysfunction is mind over matter.  Really. People stress themselves out because they do not have a strong sexual desire, so they anxious about performing, etc. and then they have difficulty performing.  Some tips to try to work through it:

-Talk to your partner about your concerns…sometimes talking about it alleviates some of the fears related to sexual performance.

-If you take your antidepressants at night, schedule to take it a little later that night if you plan on having a special night with your significant other.

-Talk to your HCP about lowering your dose, do you ned to be on the dose you are?  Also, there are studies that show some people do very well on drug “holidays”; maybe taking their antidepressants Sunday through Thursday so they have a good level of the drug in their system but they can have more of a sexual desire on weekends.

-Add another medication: 50-100mg of Viagra or 5-20mg of Cialis taken before sexual activity has been shown in studies to improve arousal, erectile function, and lead to meaningful orgasm (men).  Low doses of Viagra have also been found to help women with their sexual arousal and ability to reach orgasm.

I am not advising to stop medications or decrease doses without talking to your HCP, they know you and your needs better than I do, but it is important to talk about these things with them.  Really, they should be asking you how your sex life is after you start these medications…but if they don’t screen you, tell them! We are so used to getting questions like this, it is great to have it out in the open, so please do not suffer in silence, your HCP will work with you no matter what route you want to take in treating your side effects from your antidepressants.

So get chatting with your HCP and get humping with your partner (safely)  😉

Yours in Good Health

B

 

To end the grounding debate: Pluggz vs. Juils

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As some of you may recall, I posted a blog on grounding and Pluggz flip-flops.  These flip-flops jumped right into the market and are loved by yogis and non-yogis alike not only because the flips are supposed to let you “ground” but the company also gives back.  They donate to a bunch of non-profit organizations that are pro-earth and pro-health.  After my blog, I was sent a pair of Pluggz (thanks to one of my friends from Middle School, whose Aunt actually started the company, and I had no idea!) but I was also contacted by another company, Juil, with a similar, yet different type of grounding footwear. And they also sent me a pair of shoes to trial and see what I thought about them.  Juil also gives to charities like Souls4soles to help those in need and eradicate poverty.  So I decided to wear each pair of flip-flops for a month, and decide for myself which ones seemed to help me ground more, were more comfortable, and basically, which pair would I wear more. There was one pair that definitely made me feel more grounded, and now that my trial month of each one is over, will wear much more.

Whats the deal with Pluggz?

Well, Pluggz are these flip-flops that have a black plug that is made from a custom carbon and rubber compound that help to ensure electrical contact between the most weight-bearing part of your feet and the earth.  They supposedly conduct a free flow of electrons from the earth to our bodies and assisting with reducing that positive electron effect on our bodies.  People who wear Pluggz report feeling more balanced, a sense of well-being, more energized, some are calmer, and fewer aches and pains.

Whats the deal with Juil?

Juil has a bunch of different style shoes that are created based off of the idea of being barefoot, but more comfortable and with the ability to ground you.  They are created with this Energy Flow Technology (TM) that uses copper conductors in the soles of each pair of shoes to help restore the bodies natural balance of energy by channeling energies from the earth.  These shoes (in various forms from clogs to flip-flops to sandals) were created to enhance well-being and promote wellness.

The Pros/Cons:

I love the idea of having a pair of shoes that make you feel better, just by wearing them. Doesn’t that just sound fab?

Pluggz

Pros: $39 for a pair, great color selection, sizes are true but they run a bit wide, broke in easily, comfortable, great when wet or dry (for all flip-flop appropriate temperature weather) and I really felt great wearing them.

Cons: very thin (which I guess was created for grounding), the core was a little uncomfortable at the beginning but I eventually got used to it, I sometimes tripped on them (I have no idea why).

Juils

Pros: very comfortable from the first wear, a varied array of colors and styles to choose from, sizes were true to fit, very durable leather, they felt great….and I got a ton of compliments.

Cons: Price ranges from $125-165, they were gross feeling when wet (just like wearing wet leather on your feet), they broke in quickly (as in they looked worn pretty fast).

And the Winner is:

I really did enjoy the Pluggz, very down to earth, comfortable, and could really wear them just kicking around and it didn’t matter if they got wet or dirty, because they washed right off. But, once I tried on the pair of Juils, the answer was clear: the Juil shoes, despite a hefty price tag, were well worth the cost because I felt grounded, they looked great, and I could dress them up or down.

I really thought that I would end up saying that both shoes were not any different from any other pair of flip-flops I own, but I must say, I did feel something different, and I did feel grounded. I do wear my Juil shoes to yoga and it might be the yoga, it might be the shoes, but I feel like I’m in another world both on the way there and the way home!

Try whichever suits your wallet and your lifestyle, and there may be no science behind the shoes, but you will feel a difference! I can’t wait to get another pair of Juils….perhaps the clogs for work!

Yours in Good Health

B

Does your Heart ever flutter?

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Now I am not talking about seeing someone that you have a crush on and your heart, figuratively speaking, “skips a beat”, I am talking about when it literally skips a beat…and you do feel a little flutter in your chest, which can happen at any time.  Most often when that happens, something is occurring in your heart which is known as a premature ventricular contraction (a PVC). It can happen to anyone at any time, but there are certain things that can put you at risk and can make you have them more frequently.

What are PVCs?

Premature Ventricular Contractions (PVCs), are an abnormal (or extra) beats that  can cause a disruption in the normal contractions of your heart.  Basically, these extra beats, can cause a problem with the impulses that normally occur in your heart; it is a domino effect, and when the other beat occurs, it throws everything out of whack and most often your heart misses a beat altogether. It is normal that these beats happen, and if you are, in general, a healthy person, there is nothing to worry about. But, if you do have an underlying heart disease or heart problem, and these beats are more frequent, it is something that you need to talk to your Healthcare Practitioner (HCP) about.  When PVCs are occurring you will feel a fluttering in your chest, a pounding heart rate, or you will feel like you missed a heartbeat, but there are usually no other symptoms.

What causes PVCs to happen?

Well, as I’ve described before, there are four chambers of the heart: the right and left atria, and the right and left ventricles. The Sinus node (SA node) os the pacemaker of the heart and it sits within the right atrium, it shoots off electrical impulses that allow the cellular pathways to create contractions in the other atrium and ventricles, thus causing a heartbeat which pumps blood out to the lungs, brain, and the rest of the body through your  arteries.  With PVCs the contraction of the heart is started in the ventricles, and it initiates a heart beat sooner than the heart is ready. When this system is messed with, there can be missed beats, or an irregular rhythm and less blood is pumped out to the body than during a normal heart contraction.

PVCs can be brought on by underlying cardiac/heart disease, electrolyte imbalances in the body (like if you are extremely dehydrated from a hard workout and your potassium or sodium levels may be low OR if you take diuretics), high levels of stimulants (like caffeine or taurine/guarana/ephedra), anxiety and heavy exercise (strain on the heart), certain medications (like decongestants), and any injury to the heart/cardiac muscles (from coronary artery disease, cardiac surgery, myocarditis- infection of the heart), or high blood pressure.  Also heavy use of alcohol and illegal stimulant drugs (cocaine, meth, crack, bath salts, etc) put you at a much higher risk.

Are there any complications?

If you do not have underlying cardiac disease, normally it should not be a problem.  If you do have cardiac disease, or use stimulants (legal or illegal) despite feeling the PVCs, you are putting yourself at risk for arrhythmias (abnormal rhythm of the heart beat) and a lethal arrhythmia which can lead to sudden cardiac arrest/death.

*If you ever feel faint, light-headed, lose consciousness, or heave chest pain with these irregular beats, you should seek immediate medical attention and/or call 911/emergency services.

How will I be diagnosed?

Your HCP will perform a few tests if you come in complaining about PVCs or if you think you are having them, they will most likely draw some blood to check your electrolyte levels and make sure that they are all normal levels.  Also you may have:

–An EKG: an Electrocardiogram which is a 12 lead assessment of the electrical impulses of your heart. 12 little stickers are placed on the skin on your chest, and little plastic/metal leads are connected, you will be asked to stay still for about 30 seconds, then a print out of your hearts impulses comes out.  It shows what is going on and is not very invasive at all, and a snap shot of your heart.

–A Holter Monitor: A monitor with about 5 leads is attached to your for 1 to 2 days, and is worn under your clothing, it constantly checks the rhythm of your heart and if you feel symptoms, you push a button, and all of that information is downloaded by your HCP so they can correlate symptoms and your heart rhythm.

–An Event Recorder: Similar to a Holter monitor, but worn for a month, and it only records when you have an arrhythmia, and it sends signals to your HCP when you have those events, and it helpful at showing when arrhythmias happen at unexpected times (like during sleep.)

–Echocardiogram: basically an ultrasound of your heart through your chest wall, there is some lubricant applied to your chest, and a hard plastic wand is moved over it to show how your heart is functioning and can give  a 3D view of the actual functioning of the heart. It can help to diagnose if you have any structural abnormalities.

Are there treatments?

Most often, they are benign, meaning they come randomly and do not do any damage, so there is no real reason to treat them.  But if they are causing problems and your  HCP feels that there should be a treatment, usually they will suggest lifestyle changes such as exercising, eating healthy, increasing your water intake, cutting out alcohol/tobacco/caffeine/other stimulants.  The other treatment, is to decrease your heart rate by taking a beta blocker, which is a medication given to slow heart rates and decrease blood pressure.  Sometimes, depending on the origin of the PVCs other anti-arrhythmia drugs may be administered.

What can you do to prevent them?

Primarily, you can take note of when they occur: during stress? After cigarettes? When you drink? After using drugs?  WHen working out? And alter your lifestyle to include making healthy lifestyle changes, including cutting out tobacco, decreasing your alcohol intake, increasing your water, and eat a healthy diet.  To cut down on stress, you may want to include adding yoga or meditation to your daily routine, or taking to your HCP about other ways to de-stress.  If your PVCs occur with regularity after something easy to cut out (like smoking) then problem solved, but the tests run by your HCP will better help you to figure out the source of the PVCs.

Yours in Good Health

B

Will Andro 400 make your muscles get bigger and in less time?

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I have been seeing ads and have had tons of questions by friends that want to bulk up quickly and get totally ripped in half then time, using Andro 400.  Now, I think at this point in time all of my loyal readers know that I am usually touting that if something seems to good to be true, it usually is, right? The makers of this “supplement” claim that it will boost your metabolism and burn away belly fat, while simultaneously helping to build muscle. But is that really possible and does the supplement meet those claims?

What is Andro 400?

Andro 400 is a supplement containing androstenedione which is a precursor to testosterone and estrogen.  Apparently, the company claims that it can boost your testosterone levels by 400% to help you grow stronger, faster, along with improving sexual function (and arousal), and cuts down on recovery time after hard workouts just by taking 100-200mg per day.  I guess on paper that sounds pretty good: get cut, perform like a porn star, and feel great right after hard workouts?  It would be even better if those claims were scientifically founded…


Does it work?

The key question, right? Well, there was one major study that was performed in the late 1990’s when steroids and supplements were being banned from use by professional athletes, and people were claiming they were getting all bulked up from these supplements, so Iowa State University did a small study to assess the effects. Bummer for Andro makers. The study was performed on 20 men over an 8 week period, where half of the men enrolled were given 300 mg of Andro and the other half were given placebo (insignificant supplement- sugar/flour) that would have no effect on them.  What did they find? After 8 weeks of heavy training, lo an behold, they found NO significant difference between the men that took the placebo and those that took Andro.  The men who took the Andro did have an increase in estrogen levels (another bummer there).  But the positive side is that they were able to figure out that those with lower levels of testosterone were able to boost them up a bit, but if you had normal levels of testosterone in your body baseline, there was no change.  They also noted that the men who took the supplement in the study, had a 12% drop in their High density lipoprotein levels (HDL- the good cholesterol), which can lead to a build up of plaques in their arteries and significantly increase their risk of stroke and heart attack.

Is there a downside?

The problem with these supplements, and with anything that you put into your body that isn’t organic food, is that there are side effects, which can be bad. And as well all should have guessed by now, most medications/supplements are filtered through your liver, so you are putting yourself at risk for causing some damage to your liver, because on top of not truly knowing what the drug is doing to your body, they are not FDA approved, so you aren’t totally sure what you are ingesting. Your liver had a major part in converting estrogen to testosterone too, so flooding it with Andro can cause some major strain and could lead to some liver damage.  Also, if you have any sort of cancer or history of hormone sensitive cancers, it may increase your risk of tumors re-growing if you are changing your hormonal balance.  So anyone with any sore of hormonal imbalances should not take Andro 400 (or any other hormonal changing supplement- if you do need hormonal supplementation, you should be on a prescribed regimen from your HCP.) The boost in estrogen levels that some of the test subjects saw did not cause any effects because they took the supplement short-term, but long-term they could start to have female like features (grow breasts, shrinking of the testicles, etc), and for those that do increase their testosterone, they can have increased rage and mood swings, acne, and an increase in body hair.  Also, the drop in HDL, as stated above, can increase the risk of stroke and heart attack significantly.

Bottom line?

Don’t do it.  Eat a high protein diet, lift weights, get your favorite cardio on, and skip the Andro 400. It truly did sound too good to be true. If you are a woman, it can increase your testosterone and make you dude-like, and if you are a dude, you can start becoming more feminine, all while stressing out your liver (one of our most loved and vital of organs). That does not sound like anything I want to be a part of for certain, and I don’t think you should either.  If you do insist on taking either Andro 400 and any other Andro containing supplement, please get a physical by your HCP with some labs drawn to check your liver, cholesterol levels, and check your heart out, then follow-up with them a couple of months into taking the supplement.  It is unfortunate that these supplements, despite being found to only appear to cause harm, are still on the market, but they are.  So if you must take them, be safe, talk to your HCP, and note any side effects you may have…and if you are told to stop taking them by your HCP, please stop.  It is not with doing long-term damage to your body to have some pumped up muscle-filled physique now.

Yours in Good Health

B

Give a Hug to a Recovering Addict!

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Apparently September is quite a month, as it is National Recovery Month. It is a topic very near and dear to me as some of my favorite people and good friends have been fighting addiction facing those daily challenges to stay clean.  They face constant challenges that I cannot even imagine, which is why I wanted to discuss the importance of the friends and families of addicts too, and how much your love and support can help them and assist them to stay clean and sober.

What can I do to help my recovering addict loved one?

There are plenty of resources from in-patient hospitals and rehabilitation centers available for families and loved ones that can be attended while your loved one is being acutely treated, going through the detoxification process, and learning their own coping skills to help them fight this battle. But learn from the inpatient process just as the addict is learning, about coping skills, triggers, stresses, and ways to combat them.

-Stay sober with your recovering addict friend. To show solidarity and so that they aren’t tempted to drink or do drugs.

-Help them the first few months to deal with various stressors as they are getting used to their new sober life: do they need help with scheduling child care? Paying bills? Getting a job? Any way that you can help them ease back into their lives and allow them to start taking responsibility without using drugs or alcohol, is a win for everyone involved.

-Know the signs of a relapse and pay attention.  Ultimately it is NOT your responsibility if a recovering addict relapses, but know the signs: are they secretive? Acting like they did before rehab? Shying away from you? Hanging out with the same people they did when using before? Step in and say something. Be aware of the change in behavior and talk to other friends/family members so that you are all on the same page and one united front, to help your friend.

-Don’t forget to take care of yourself and the other family members should get help as well. A lot of times people need professional counseling to work through the feelings that they had when their loved one was currently using, and then the feelings they may have once they get clean.  Sometimes couples counseling or family counseling can be really helpful for everyone to work through their issues and feelings in a healthy way, so that they can all move forward and be healthy together.

What else do I need to know?

Being aware of the need for continued counseling can help along with knowing the signs that your loved one might show when stressed and at risk for using is really key.  You don’t want to baby them and do everything for them, but it is a huge change going from a life of using drugs and/or alcohol to cope with problems, to learning to cope yourself with these life issues, so helping them through the transition period, where a recovering addict may be most likely to relapse, can be an immense help to a recovering addict.  Also, make the time to check in with them to ensure that they are coping well with their new sober life, and they aren’t tempted to use; if they are, get them safe and get help from a professional (like their counselor or Healthcare Practitioner). Knowing the signs of use or high stress can be integral in preventing a relapse, and keeping your loved one sober.  And remember, it is THEIR responsibility to stay sober, but as someone who loves them, you can help them on that journey, and a relapse isn’t a fail on anyones behalf, it is an unfortunate part of recovery.

So appreciate all of the hard work that your recovering loved one has done to stay sober and change their lives to be healthier and cope in different ways; it is a huge life transformation and a daily challenge. Give them love today and let them know how much you love them and appreciate their hard work.

Yours in Good Health

B

Use suspension to create a tighter core

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There always tend to be these new trends in working out that are always touted as the “best” workouts, and will strengthen your core in a new and better way with less effort. Well, if it seems to good to be true, it usually is.  And that goes for workout trends as well; if you want a tight, strong body, you have to put the effort into it and lots of hard work, diet, and be dedicated to your health. I am a huge believer in mixing up workouts; I obviously am an avid runner, and work with free weights, but I also mix in hot power yoga, biking, boxing, and suspension training, whenever possible. By far, suspension training is one of my favorite quick workouts to add in after a run, which can be really hard, but so much fun, different, and makes me feel so tight.

What is Suspension Training/TRX? 

Basically, suspension training is a series of exercises done using your bodyweight along with a rope and pulley system to perform compound exercises that develop strength, flexibility, balance, and joint stability.  The exercises can be adjusted to make them more difficult or easier based on your level of fitness and comfort, which really makes it a great addition to a workout.  These types of workouts have been used by the Military for ages and it is a workout heavily utilized by many personal trainers, because you are gaining strength and muscle, by working your core muscles and various other targeted areas all at the same time; your core is always activated making it a very challenging yet rewarding workout.

Are there Pros and Cons?

Some HCPs and other sports scientists, warn those that are out of shape, or those with a poor baseline of fitness, should steer away from suspension training at first as it is a higher level of fitness, and if you do not have the strength in your core muscles you can actually do some damage to your muscles or overwork them.  I go back and forth on this: if you are new to working out, I wouldn’t suggest buying a home TRX suspension training kit and watch the DVD then rock out on your own at home, as I do think that you should be with someone who can help you with body form, adjusting the system to properly work with your body, and assist you if you have poor technique, so as to prevent injury.  If you are new to working out, go to a TRX session at your gym, or meet with a personal trainer to assist you; once you learn how to use the system and you know how you should feel and the steps to take to get stronger and be safe, you can totally do the training all by yourself.  I think that is one of the greatest pros of the system, they are small, can be packed and brought anywhere, to be used over any door- totally portable and can go with you on trips! I also love the fact that the system can be adjusted to various levels of fitness, so even people who are at different levels of fitness can work out together and merely readjust straps.

I really am a big proponent of the TRX suspension workout system; I love the results, I can do long or short workouts, target specific muscle groups along with my, and its portable so I can bring it everywhere. If you have the opportunity to try it, I suggest that you give it a roll and I would love to hear your feedback!

Yours in Good Health

Nurse Bridgid

 

Lower Your Cholesterol Levels with Food!

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Cholesterol is always one of those buzz words that people talk about and a health issue that they are worried about. It is something that we should all be screened for, and keep in our thoughts when we eat daily. As part of a healthy lifestyle, adding certain food to our diets can help to naturally remove the “bad” cholesterol from our bodies and increase the “good” cholesterol.

What kinds of Cholesterol are there?

There are two different kinds of cholesterol: Low Density Lipoproteins (LDLs) and High Density Lipoproteins.  I think that is where most people tend to zone out!  The LDLs are the “bad” cholesterol’s that tend to build up as plaques in your arteries and increase your risk of heart attacks, heart disease, and stroke.  The HDLs actually prevent heart attack and stroke, and they are thought to bring LDL cholesterol away from the heart and into the liver to be broken down and excreted by the liver.  Your LDLs should be kept below 100 (and some HCP’s will even tell you to get them below 70).  And HDL levels should be kept above 50 (the higher the better on this one!) Also, people over 20 ears old should get checked every 5 years, and once you hit the ripe old age of 35 (for men) and 45 (for women) you should be screened more frequently, and based on your past medical history, your HCP may screen your with your annual physical.

What can I eat to decrease my LDL and increase my HDL?

There are many foods that can help boost your “good” cholesterol and help to decrease the “bad”, of course this is along with a healthy lifestyle of exercising 20-30 minutes minimum a day and, drinking lot of water, and if this doesn’t help, you may have to use medications to drop your “bad” cholesterol levels.

–Oats: two servings of oats per day have been shown to decrease LDL by up to a little over 5% in 6 weeks. It has a substance in the oats that absorb the LDLs and help you to excrete them so they don’t adhere to your artery walls.

–Red Wine: Some of the grapes used in making Rioja wine were found to have high fiber levels, and a study conducted in Spain found that people with slightly elevated LDLs had around a 9% drop in LDLs and those who entered the study with high LDLs had around a 12% decrease.

–Fish high in Omega-3 Fatty Acids: Salmon, Arctic Char, Mackerel, & Sardines are high in Omega 3’s can help to increase HDL’s by 4% when replacing other meals with proteins high in saturated fats.

–Beans: Adding 1/2 beans (black, kidney, pinto) to soup can help to decrease LDLs up to 8% because they are so full in fiber, it can help to draw the LDLs out.

–Olive Oil: It is full of Monounsaturated Fatty Acids (MUFA) that help to lower LDL levels and actually increase HDLs

–Black Tea: one serving of black tea a day can decrease LDLs up to 10% in only 3 weeks!

–Avocado: Whilst high in calories and fat, they are also full of the MUFAs, so they should be used in moderation, but a tasty treat to boost “good” cholesterol!

–Chocolate: In a large study, participants that added a serving of cocoa powder to their diet daily for 12 weeks increased their HDLs by 24%.

–Garlic: Helps top lower cholesterol by preventing LDLs from sticking to the artery walls, and it is suggested to eat 2 to 4 fresh cloves a day (but yikes, get ready for some kickin’ breath!)

–Walnuts: When eating 1.5 oz of walnuts 6 days/ week for a month, study participants were found to have a decrease in LDLs by 9.3%, but just like avocados they are high in fat and calories, so watch how much you eat, and try to stick to the 1.5oz per day.

Adding these foods to a healthy lifestyle can help to keep your cholesterol in a good, healthy range, and if you tend to eat a higher fatty diet, try to supplement a higher fat food for one of these cholesterol lowering foods.  Talk to your HCP about your risks, your current cholesterol levels, and make sure that you have follow-up cholesterol levels checked after changing your lifestyle to show improvement.  Try to add these foods and live a heart healthy lifestyle!

Yours in Good Health

B

 

Atrial Fibrillation (AFib): Symptoms, Causes, & Treatments

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Atrial fibrillation is a very common cardiac issue, although I am hearing about more and more people being diagnosed with it, and I am getting lots of questions from readers about this diagnosis.  Again, it is very common, and I think that people should be aware of the symptoms, the causes, and the treatment of this cardiac arrhythmia (and arrhythmia is just when the heart beats at an abnormal rate or rhythm.)

What is Atrial Fibrillation?

It is an abnormal heartbeat, that can be very rapid, and lead to poor blood flow to various parts of the body, as the heart isn’t able to completely fill with blood before contracting (each beat), so only some of the blood that should be going out through your arteries to the extremities is available.  The atria (the top two portions of the heart) are beating faster and not in sync with the ventricles (the lower portions of the heart.)  Normally the Sinus Node (a group of cells in your heart) act as a natural pacemaker for you heart; it sends out a signal that passed through the atria (the upper two chambers of your heart) and causes them to contract and pump blood into the ventricles (the lower to chambers), then the signal hits the AV (atrioventricular) Node, which causes the ventricles to contract and move blood out from the heart into the extremities. in Atrial Fibrillation, the Sinus Node sends chaotic signals, so the atria are quivering in attempting to respond to each electrical signal, and the  AV Node becomes overwhelmed with the electrical signals as well, so the ventricles also beat faster than normal (though not as fast as the atria).  The normal heart rate is 50-90 and in AFib your heart rate can be as fast as 100-175 beats per minute.

It is normally not life threatening, as people live with it chronically, or they flip in and out of it, but it can have some serious complications, and if you go into a rapid a fib, you should be seen immediately by medical services, especially if you are feeling unwell, light-headed, etc.  There are various different treatments, including medications and electrical treatments.  Many people live long lives with chronic atrial fibrillation, it is just important to know the symptoms, treatments, risks of treatments, and when you should seek immediate medical attention.

What are the Symptoms?

*If you have any of these symptoms, you should be seen by your HCP to get your heart checked out and make sure that is the source.  Also, as I said above, there is paroxysmal AFib which comes and goes with symptoms, and chronic, in which your heart is continuously in this abnormal rhythm.

-Palpitations (a fluttering in the chest, rapid/racing heart rate)

-Weakness

-Lightheadedness

-Confusion

-Shortness of breath

*If you ever have chest pain along with any of these symptoms, or alone, you should seek immediate medical attention because you may be having a heart attack. Please go to the nearest emergency department or call 911.

What are the causes of AFib?

-Congenital heart defects (heart defects you are born with)

-Heart Attacks

-High Blood Pressure

-Heavy use of stimulants (caffeine, medications, tobacco)

-Heavy alcohol use

-Sick Sinus Syndrome (a defect of the sinus node where it speeds up on its own)

-Emphysema or other chronic lung diseases (like Chronic Obstructive Pulmonary Disease COPD)

-Abnormal heart valves

-Prior cardiac surgery

-Viral infections

-Sleep Apnea (where you lose your airway for short periods of time while sleeping)

-Stress from Pneumonia or other illnesses

What will put me at higher risk?

-A family history: If anyone in your family, especially a close relative has AFib, you are also at risk.

-Age: The older you are, the more increased your risk becomes. Especially if you have any chronic illnesses

-High Blood Pressure: If you have uncontrolled high blood pressure, you are at a higher risk for AFib.  If you have made the proper lifestyle changes to get more exercise, eat healthy, and take medications to treat the blood pressure, then your risk shouldn’t be increased.

-Heart disease: If you have a history of heart attacks, valvular disease, heart surgery, or other arrythmias.

-Drink Alcohol: Usually binge drinking (5 drinks in two hours) can put both men and women at a higher risk for atrial fibrillation. (take heed college students!)

What are the major Complications?

Well, one of the biggest risks is stroke. When the atria are quivering and not completely expelling all of the blood they fill with to the ventricles, the blood leftover is at risk to clot (little micro clots) and when they get ejected eventually into the blood stream, it can travel to the brain, impede blood flow, and cause a stroke (death of some of the brain cells due to a lack of blood flow.)  Also, when your heart is working so hard constantly, without treatment, it can lead to heart failure; your heart is unable to meet the demand of your body by being able to eject enough blood to get to where it needs to go.

How is AFib diagnosed?

It is early important to bring with you a list of symptoms of your HCP, when you most experience them, all of your past medical history, any and all medications you take, and be very honest with your HCP about your lifestyle (eating habits, exercise, etc.) Your HCP will take that into account when doing your physical assessment, listening to your heart sounds, and checking your blood pressure and heart rate.  You will also most likely have:

–An EKG: an Electrocardiogram which is a 12 lead assessment of the electrical impulses of your heart. 12 little stickers are placed on the skin on your chest, and little plastic/metal leads are connected, you will be asked to stay still for about 30 seconds, then a print out of your hearts impulses comes out.  It shows what is going on and is not very invasive at all, and a snap shot of your heart.

–A Holter Monitor: A monitor with about 5 leads is attached to your for 1 to 2 days, and is worn under your clothing, it constantly checks the rhythm of your heart and if you feel symptoms, you push a button, and all of that information is downloaded by your HCP so they can correlate symptoms and your heart rhythm.

–An Event Recorder: Similar to a Holter monitor, but worn for a month, and it only records when you have an arrhythmia, and it sends signals to your HCP when you have those events, and it helpful at showing when arrhythmias happen at unexpected times (like during sleep.)

–Echocardiogram: basically an ultrasound of your heart through your chest wall, there is some lubricant applied to your chest, and a hard plastic wand is moved over it to show how your heart is functioning and can give  a 3D view of the actual functioning of the heart. It can help to diagnose if you have any structural abnormalities.

–Blood Tests: your HCP will check to see if you have a thyroid problem or any other electrolyte abnormalities that would cause your heart to beat irregularly.

–Chest X-Ray: Just a quick and less invasive way to see your heart and lungs and diagnose a possible pneumonia that could cause your symptoms.

What are the treatments?

The treatments are aimed at controlling your heart rate and preventing blood clots. If you are caught quickly with the arrhythmia, you can be cardioverted (your heart rate can be attempted to be manipulated and changed) back to a normal rhythm using either electricity (you will be given sedation and get a moderate amount of electricity to shock the heart back into a normal rate)  or you can be given Intravenous medications to do the same thing  (which requires monitoring and a possible overnight in the hospital).  Before any form of cardioversion you will be given a blood thinner to prevent clots from forming and from being ejected into the blood to prevent a stroke. And you will also have to take the medications for 4-6 weeks after a successful cardioversion.  Most often Coumadin (warfarin) is used as a blood thinner, but you have to be careful, as there are MANY side effects with Coumadin (and the other blood thinners commonly used such as Dabigatrand and Rivaroxaban.)

If the cardioversion is NOT successful, you will be kept on a blood thinner and a medication to keep your heart rate 60-90 and prevent the rapid Atrial Fibrillation.  Some of the medications that may be used to rate control your heart are:

-Amiodarone (Cordarone)

-Dofetilide (Tikosyn)

-Metoprolol (Lopressor)

-Sotalol (Betapace)

-Dronedarone (Maltaq)

There are two surgical procedures that can be done that can treat AFib as well.  A radio ablation is when the HCP puts a catheter through your groin artery into your heart, and where there are areas of “hot spots” or cells that are acting like a pacemaker (like your Sinus Node), electricity is used to ill off those hot spots and cause scarring. Electrical impulses in the heart cannot go through scar tissue.  There is also a surgical Maze procedure where there are small cuts made in the heart tissue to also cause scaring and prevent the electrical impulses from causing the quivering of the atria; this needs to be done during open heart surgery so is usually down when someone is having open heart for another reason (such as valvular repair) and if they do not respond to other treatments.  These are both pretty invasive, but if you do not want to chronically be on medications or are not responsive to medications, they are great options.

How do I prevent AFib?

Some of the risks you have no control over, like family history or congenital defects, but overall, living a healthy lifestyle, eating low-fat and low sodium, and getting at least 20-30 minutes of exercise daily greatly helps you in preventing AFib.  Also, quit smoking, and don’t intake too many stimulants (maybe you don’t need that 4th cup of coffee and lay off the 5 hour energy?).  Try to limit your drink in g to 1-2 drinks per day, and just be aware of the symptoms.  If you are at all worried about your risks, or you have any of the symptoms, talk to your HCP and see if there is anything else you can do to prevent AFib.

Yours In Good Health

B