Tag Archives: #healthandwellness

Use Ginger to Improve Your Wellbeing

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I am asked at least once a day about how to prevent colds, or what you can take once you feel one coming on to prevent it from becoming a full-fledged cold, leaving you feeling miserable and down for the count for a while. I don’t believe that most of the over-the-counter (OTC) remedies work for cold prevention, and my avid readers know that by now, but there is some research to support the use of ginger to prevent colds, and even help to kick the symptoms you already have!

How does Ginger help?

There are few studies that have specifically looked at ginger and exactly how it works, or really IF it even works at all.  But it has been used for hundreds of years as a staple in Eastern medicine as a treatment for colds, the flu, and any other virus, and it still continues to be because it really works.  In 2002, there was a small study done in a smaller international journal, that found ginger to have antiviral properties.  They were doing their study to specifically look at its use in respiratory tract infections, viral in nature, but many respiratory infections originally start as “head colds” so most likely the antiviral properties work on those viruses as well.  By effectively attacking the viruses and preventing them from causing a further infection, it stops your cold in its tracks, and prevents the infection from spreading or getting worse.

How do I use it?

Usually when you get a cold, your nose, throat, and mouth are all infected by the virus, which is why you get the symptoms you do: sore throat, stuffy nose, and sometimes cough.   So, there are some ways to use the ginger to make sure that you are hitting your “target” areas for its antiviral effects:

– Make ginger tea: Take two tablespoons of fresh ginger (roughly an inch off of the root), peel it and squish it, place it in the bottom of a coffee/tea mug, then pour boiling hot water over it. Even better for you? Add some honey to sweeten it, and it also helps with its antibacterial properties! It is suggested that you can drink this 2 to 3 times a day while your symptoms last.

– A ginger steam: You can chop fresh ginger and put it in a bowl of boiling hot water, put your head over the steam, with a towel over your head, and inhale the steam. You can do this twice a day. Your nose will run like crazy, but it will help to kick that cold!

– Eat it: You can eat ginger in candy form and various eastern meals also include ginger. It is good to eat to stave off a cold or viral infection!

I drink ginger tea frequently and love it, but I know it isn’t for everyone. There is no right or wrong amount to eat, but truly everything in moderation, and if you greatly dislike ginger or are allergic, do not eat it! There are ginger supplements that you can try, and if you truly have an aversion to ginger, maybe you just don’t need it. And, as always, if you have any other medical conditions and take other medications, talk to your HCP before starting a new regimen. Give it a try and let me know what you think. AND don’t forget to drink lots of fluid and rest, as you would any time you are ill. Plus, if your symptoms do not go away, or get worse, definitely consult your HCP for further treatment.

Yours in Good Health

B

Parkinson’s Disease: Am I at Risk?

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My grandfather suffered from Parkinson’s Disease, and while we did all we could to keep him on the latest and greatest medications, he still had a rough path, which he navigated with grace, but he eventually succumbed to it.  When he was suffering with the disease, very little was known about it, and even though there is no cure now, because it is in the public eye, thanks to the strength of Michael J. Fox along with many other celebrities who have chosen to talk about their experience with the disease, we have raised awareness, which has led to funding of tons of research, so we now know much more about the process, and ways to slow it.  Despite people talking a lot about Parkinson’s, and roughly 7 to 10 million people worldwide with this disease, not many people know what it actually is, and if there is anything you can do before you even have any signs of the disease to prevent it.

What is Parkinson’s Disease?

It is a chronic, progressive neurological disease, that decreases your muscle movement and gets progressively worse over time.  It can start with very subtle symptoms like a hand tremor, stiffness in joints, or an inability to move muscles quickly.  People with Parkinson’s tend to have very little or no facial expressions, and speech becomes slurred or very soft and mumbled. As the disease progresses, the symptoms become much worse, and as I said before, there is no cure, but there are medications that can treat the symptoms and slow progression.  As well, there is new research being done all the time to find ways to slow the onset of the disease and possibly prevent it.

What are the Symptoms?

Everyone’s disease progresses at a different rate, and the symptoms can start differently in everyone.  For example, some people only experience symptoms on one side, and others are on both sides, some may shuffle first, while others pill roll or slur words.  Plus, the symptoms can be subtle at first and not really noticeable, but if you experience any of the symptoms, you might want to talk to your healthcare professional (HCP) and find out what your risk might be.  Some of the symptoms are:

Tremors: An uncontrolled trembling or shaking of your hands or limbs, also rubbing your forefinger and thumb together (known as “pill rolling”).

Changes in writing: Possibly due to the tremors or shaking, but people with Parkinson’s tend to change their writing style over time; it may become smaller and become more illegible.

Muscle stiffness: Can be painful, stiff muscles that some people might think is arthritis related. It can make daily activities difficult.

Slowed movements: With the progression of the disease, your ability to move becomes more and more impaired, and patients tend to shuffle when they walk, not picking up their feet because it becomes almost impossible to do so.

Speech Changes: Due to impaired muscle movement of the tongue and mouth muscles, speech can become slurred and mumbled, also you can lose your ability to fluctuate your voice because of loss of muscle movement in the throat.

Changes in posture and balance: Because of loss of muscle strength, your posture usually worsens and people become much more stooped over, which leads to changes in balance, and you can have trouble balancing, and feel like you are tipping or fall over more easily, which can be quite dangerous.

*All of these symptoms can lead to other problems such as depression, because people are noticing these changes and assuming they are aging or just due to difficulties with everyday movements. The loss of muscle movement can also lead to sexual dysfunction, with a decreased ability to perform AND a decreased sex drive.  The bladder and GI tract are also controlled by muscles, so there can be a loss of bladder control and the slowed GI tract can lead to constipation. In the end stages of Parkinson’s there is also significant dementia that does not respond to medications, which is difficult for the patient and for the family members/loved ones, and make caring for them much more difficult.

Are there any Causes/Risk Factors?

Genetics: If you have a family member with Parkinson’s you may have the gene mutation that causes Parkinson’s.  Unless you have numerous family members with the disease, then your risk is probably lower, but you should still watch for signs.

Age: Most people start to notice symptoms of the disease later in life, and the risk increases with age.

Environmental Factors: There is some theory that some toxins and various chemicals (herbicides) can lead to Parkinson’s.

Sex: Men are more likely to have Parkinson’s than women.

Unfortunately, it is not really clear what truly causes Parkinson’s, but there are many theories and this is an area that is being heavily researched. So, I am hoping that in the near future we will know more about what causes Parkinson’s.

How am I diagnosed?

There are no tests to determine if you have Parkinson’s, it is diagnosed based on your presentation, your past medical history, and the symptoms that you have. Sometimes HCPs will give you a medication, carbidopa-levodopa which is a medication that is used to improve symptoms related to inability to move muscles from Parkinson’s, and if your symptoms improve, then you are diagnosed as having Parkinson’s.  I know, not the most scientific based diagnosis, but it is the only option we have at this point,

What are the Treatments?

There are many different medications used to treat the symptoms and help to slow progression of the disease, like carbidopa-levodopa, and they can be very helpful at off-setting the symptoms but the side effects of the drugs can be almost intolerable, and most of them have side effects of hallucinations, which can be scary for the patient and the family members around them. And for people who are unable to tolerate the medications, you can have a surgically implanted Deep Brain Stimulator (DBS) that pulsates specific parts of the brain to increase muscle movement such as sowed movements, tremors, etc, but it cannot usually offset issues with communication and cannot prevent the dementia.  There are always risks from surgery such as bleeding, infection, stroke, brain damage, and death, but if you cannot tolerate medications, it may be your only option.

What can I do to Promote Wellness?

Since there are both balance and mobility issues, you may talk to your HCP about having an Occupational Therapist come to help you with various activities at home that are causing you problems; they can you with you to improve balance and hone in on alternative ways to do the activities that may work with the muscle strength that you have.  Also, they can help you with assistive devices and to make sure that you are safe in your home, ensure things are off the floor so you won’t trip, suggest handrails for stability, etc. It is also really important to east a healthy diet full of fruits and veggies and fiber, to offset the constipation that can occur, along with lots of water.

There are also some alternative therapies that are suggested that can help you cope with the disease process, such as: massage, acupuncture, yoga, meditation, and Coenzyme Q10 supplements can improve muscle function (it is a fat soluble vitamin that is found in low levels in Parkinson’s patients.) There is new research suggests that cycling (riding a bike quickly) can help to improve muscle function, in patients with early Parkinson’s. Basically, it’s an “if you don’t use it, you lose it” type of theory; strengthen and utilize the muscles you have through exercise (the study was specifically done on cycling) and your symptoms will decrease as long as you consistently strength train.  They are just starting to study the intensity of exercise needed to see results and other types of exercise that may be beneficial, as it is brand new research.

 Is it Preventable?

At this point, no. We cannot prevent a disease that the true risk factors are not even known.

How do we live with this disease?

Living with Parkinson’s (or a loved one with Parkinson’s) can be difficult; there are times of depression and frustration, it is normal to be scared, feel exhausted, and just have days when you don’t know how to feel. The best way to cope with it is to talk about your feelings and what you are experiencing.  There are also support groups that your HCP can set you up with so that you (or your loved ones) can find people to talk to about living with the disease. The Parkinson’s Disease Foundation (PDF) is also a great resource for those living with the disease and The Michael J. Fox Foundation is am amazing resource, that has a goal of finding a cure for the disease, and is actively and aggressively working towards that goal. The Michael J. Fox Foundation has funded over $300 Million to research to find a cure for Parkinson’s and they actively have 51 clinical trials on-going. Not only is it a great resource to learn more about the disease, it is also a place where you can learn how to become more active to also work towards finding a cure, and find resources for support and coping to help deal with the disease for you or a loved one.

It is not always easy having a disease that there is so much unknown about, the upside is that there is a ton of research currently going on, and there is an increased public knowledge.  It is important to talk to your HCP if you think you are at risk or have any of the symptoms because early diagnosis and intervention is key.  And even though it can be a struggle, there are people out there going through a similar situation, whether you have the disease or live with someone with it, so talk to others, appreciate your time together, and know when, as a caregiver you need a break.  Be open and honest, and talk to your HCP, there may be studies you are eligible for, or various resources to assist with care and treatment.

Yours in Good Health

B

 

Is Black Cohosh safe to induce labor?

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In the art of full disclosure, I have never been pregnant, and have no children, so I don’t personally know the feelings of pregnancy.  That being said, I did work in women’s health for a short period, and I have a ton of friends and family who have been there, done that, are doing it multiple more times, and love to talk about it! I love to chat with my friends about the trials and tribulations of their pregnancies, and I think it is such an exciting time. The only time that I think “yikes” is when they are at the end of their pregnancy, digging deep to work basically until they go into labor, they look miserable, and they tell me how exhausted and miserable they truly are. So, I know that people are always looking for ways to induce labor, towards the end of the pregnancy (i.e. after 39-40 weeks) and I always hear the suggestion of Black Cohosh to take as an herbal supplement that will induce labor, but I wanted to look into the safety, the dose, and if it actually works? Labor induction is really just a fancy term for starting the birthing process before your body spontaneously goes into labor, and many people get antsy towards the end of pregnancy, especially if they don’t go into labor after their due date!  Some people say yes, some say no, and I started to wonder if it is how you take it, the dosages, or if your body needs to be ready!

What is Black Cohosh?

Black cohosh is also known as snake root or rattle root, and it is from the buttercup family, which is a perennial plant that is native to North America. It has been used for thousands of years by women to treat all sorts of womanly ailments, including induction of labor…and the juice was used as bug repellant because bugs tend to hate black cohosh and never go near it.

How does it theoretically work?

Apparently there are two different types of cohosh: black and blue.  Black cohosh is thought to have a uterine tonic effect, in that it supposedly strengthens the uterus and causes contractions to occur, and nourishes the uterine tissues to ready them for labor.  Blue cohosh is thought to be similar but causes stronger contraction effects.  But women also take this supplement to ease the symptoms of menopause, PMS symptoms, decrease cramping related to periods, and all of these women claim it works wonders. There is some research to support the use to ease menopausal symptoms, despite the mechanism not truly being understood.  Sounds like a miracle drug to me; it fixes all female issues, right?  In theory, it works similar to estrogen on the body, but it has not been able to be proven. The problem is that while the drug, anecdotally, helps to induce contractions and start labor, it does not “ripen the cervix” in that it can cause the start of contractions but the opening to your uterus, the cervix, is closed tight, which can lead to the need for a cesarean section (AKA a c-section);  a surgical incision through the mother’s skin, into the uterus, to deliver the baby through the stomach when they are unable to deliver vaginally.  The goal is to not require a c-section, but to lead to a successful vaginal birth, so the need to ready the cervix is crucial, or you could just cause yourself one long, uncomfortable labor, and possibly the need for a surgical intervention.

How much do I take?

Before taking any herbal supplement, I strongly encourage you to talk to your Healthcare Practitioner (HCP) so you know how much you should take or what interactions you should look for.  The only suggestions for doses to take for induction of labor is 5 drops of black cohosh tincture to a cup of water or tea, starting with one cup a day and moving up to two for a week, and then increasing to 10 drops of tincture per cup for two cups a day until you go into labor. As I said before, this is intended for people who have fetuses of appropriate gestational age (i.e. read to be born so 39 weeks and above!) any younger fetuses, and you run the risk of per-term labor and a premature birth. It is noted that when black cohosh is used for menopausal symptoms, the supplements should not be taken for longer than 6 months at a time, and the “tinctures” don’t allow you to know how much you are ingesting, and you should only take no more than 900mg/day.

Are there any side effects?

– Headache

– Stomach irritation/upset

– Liver failure in high doses

– Seizures

– Low blood pressure

– Irregular heartbeat

– Visual disturbances

– Postpartum hemorrhages (bleeding post birth is difficult to stop)

– Neurological impairments in the babies (when both black and blue cohosh are used)

Who should avoid it?

– Women in pregnancy not intending to induce labor

– Women who have (or have had) breast or uterine cancer

– Anyone with liver disease

– Anyone with clotting or bleeding disorders (clotting factors are made in the liver- the supplement may make the problem worse)

– People with allergies to aspirin

– Anyone with any chronic conditions on medications, until you clear it with your HCP

*I urge anyone thinking about taking an herbal supplement, for any reason, at any point during their pregnancy to discuss with their HCP because of the possible side effects on you and your baby.

All this being said, I really cannot find any true science behind this working, it is all word of mouth, with some women claiming it works, and others say it doesn’t do anything.  I was really hoping there would be some sort of consensus on how to take it, how much, how it actually works….but there is nothing for the induction of labor, only suggested uses for menopause.  My best advice is to talk to your HCP, and go with what they suggest, as there are many other non-herbal ways to induce labor! Plus, nature has a way of working things out, and so does your body; you may want this baby out, but maybe there is a reason your body wants to hold on and protect your wee one for a little bit longer, so try to work with your bodies timing, and if you do need to be induced, go with a safer route….or at least under the guidance of your HCP.

Yours in Good Health

B

Vision Loss: We are all at a higher risk than we think…..

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I have had some questions lately related to eye damage from sun, and reflections from ice/snow, and people wondering if that can damage your eyes?  YES! Sun glare is a huge danger for our eyes, which is why it is really important to protect them, but there are also some everyday risks that I don’t think most people are aware of that can cause visual damage.  If you are a skier/snowboarder, sailor, hiker….anything outdoorsy, where you might be at risk for sun glare, I want to tell you about the sunglasses that you NEED to protect those peepers (and why they are superior).  And if you are at risk, for other reasons (perhaps due to your work environment) some tips on how to prevent eye damage and protect your eyes at work.

How does vision work?

The eye is a very fascinating organ, and it always amazes me how it works.  There is the cornea, which is the protective covering over the front of the eye (which is clear and gooey), then there is the lens, which helps to focus light rays towards the retina (the first real filter).  The big black center of the eye is the pupil, and that determines how much light is allowed into the eye at one time (gets bigger and smaller depending on a lot of things, but usually the amount of light present is a huge factor).  There is the Iris that surrounds the pupil, and that is the colored part of our eyes (that’s what makes the men swoon, ladies, always the iris!)  At the very back of your eyeball is a nerve tissue called the retina, and that is what senses light, and sends impulses (through a nerve called the optic nerve) directly to your brain. There is a small part of the retina, called the macula, which helps us to see fine details, through having super light sensitivity (this can be difficult in bright sunlight without the proper protection). All of these areas of the eye, work together to make our vision what it is.  Any damage to any one part of your eyes (or the part of you brain that sense your optic nerves), can drastically change your vision.  So, protecting our eyes is really crucial.

What damages eyes?

Most people know about UV-A and UV-B, but did you know about how much damage can be caused by UV-C and Blue light? Ultraviolet light (UV-A, UV-B, and UV-C which are denoted in nanometers, or nm) cannot be seen by the human eye, but they will definitely cause visual damage, over time, with exposure.  UV-C (180-290 nm) is the lowest range of Ultraviolet light (on the light spectrum) and excessive, repeated exposure to it, causes damage to our cornea and lens, and is usually present in sparks or any source of created electricity (visualizing direct bright light).  Repeated exposure to UV-B (280-315 nm) (which is found in nature and indoors as well) can cause damage to the lens and create something called “welders eye” (AKA snow blindness, flash blindness, corneal burns); when you are exposed to high levels of UV light, and it can occur hours after exposure, you feel like your eyes are burning or itching with sand in them and they become quite uncomfortable and watery. UV-A (315-380 nm) which is the highest wavelength (which is found out in nature from the sun) can also cause snow blindness (“welders eye”) with excessive and repeated exposure.  Now, Blue light (380-500 nm), which is present in sunlight, as well as in offices from some lighting and computer screens, causes direct damage to the retina. Many sunglasses do not have full UV-A, UV-B, UV-C, and Blue light protection, which puts you at risk, without even knowing it.  But, you might have a clue; are you still squinting in sunlight behind your sunglasses? That most likely means they are ineffective and not totally protecting you, but I know a fix for that problem. And, at work, if you have to work at a computer all day, which many people do, what are you going to do, be the cool guy in the office and wear shades all day long? No, we can find some workarounds for that too.

How can I protect my eyes?

Outdoors: Well, for starters, you can always have sunglasses on your eyes when you are out in light.  But not just any sunglasses, you need to have a sunglasses that, let’s be honest, look really cool, fit optimally, and actually protect your eyes. There is one new brand out there that actually covers all the aforementioned criteria, along with some other really amazing features: Alue Optics.  A lot of companies create a really basic product for the lowest possible cost, slap on their brand name and charge a premium for their glasses, and you are really getting an inferior product that doesn’t protect your eyes at all (or minimally) from UV-A and/or UV-B exposure.  Honestly, that was something I never really paid attention to; I bought whatever looked cool from Prada (or whatever other brand du jour) and called it a day, but what I have realized now that I am starting to pay attention to my body and the reactions it has, that when I am out in the snow or out on the ocean (or even just driving with snow on the ground) when it is sunny and there is glare, my sunglasses, that I paid quite a premium for, are not at all helpful and I’m still squinting behind them to try to cut the glare…and it doesn’t work. That means my eyes are being damaged AND I can’t visualize anything well, which is really an all around fail.

Alue Optics is a company that was started by a mother and son duo looking to create the ultimate sunglasses, made for people who are active outdoors, whether on the water, running, hiking, being active or taking pictures in the sun, and need to be able to actually visualize what they are doing/snapping pics of…and look good at all the same time. They have created sunglasses that are made for visual acuity (being able to see well what you need to see: the protection from the sunlight and glare allows for the macula to be able to detect fine detail, thus you have better visualization to take pictures, see further, etc.) and comfort using optimal quality glass lenses, giving 100% UV-A, UV-B, & UV-C protection, along with 100% Blue light protection up to 410nm and 93% up to 480nm, which is a statement that almost no other companies can make! Your eyes are basically protected from 180nm to 800nm, and that’s no joke, and the lenses have been extensively tested to prove that. The lenses are made up of five layers of which three are: a polarizing film (a film that helps to filter the lights concentrated reflections that lead to glare), a hydrophobic coating (to prevent smudges and dirt from ruining your vision while being active), and an anti-reflective coating (to prevent glares reflection).  Plus, the designs of the glasses are über cool, and are made to be comfortable (no pinching at the nose or uncomfortable above your ears) because they are made with spring hinges, and made of the finest quality frames from Italy and Japan.  These sunglasses hit everything on my list: look rad on, protect my eyes, and I can see with such amazing clarity?  Any of you who are active outdoors (or even drive in the snow/intense sun) need to get some Alue Optic shades.

Indoors: When you are exposed to UV indoors from your job because you work with welding, intense fire, or other high intensity electricity that you need to stare at, you should always wear protective eye gear with UV-A, UV-B, UV-C, and Blue light protection.  Now, if you work in an office, computer screen glare is not such an easy fix, but there are things we can do to protect our peepers: look away or take a quick “eye break” every 5 minutes (in that you look away from the screen for a few seconds), or close your eyes for 5-10 seconds when you are doing a lot of data input or computer work to give your eyes a small break. It is best to have your computer screen 16″-30″ from your eyes (not too close and not straining), and ensure your font is big enough so you aren’t straining to see what you are typing.  Whenever your office gets heavy sunlight (if you are lucky enough to have a window), use blinds or move your computer screen to prevent glare from the sun on your screen from reflecting directly into your eyes, and try keep your screen clean from dust and fingerprints, because they can add to glare and cause you to strain to see what is on your screen.  Finally, adjust the contrast/brightness of your screen to decrease the amount of eye strain and glare, everyone has a sweet spot based on the lighting available in your office, so adjust your screen to work with what you have and makes you most comfortable.

So, while I am sure you all were hoping I would tell you that you just had to quit your computer jobs to save your overall optical healthy, not so (sorry); just alter your environment to make the least amount of strain as possible and try to get some natural light when you can to give your eyes a break, plus don’t go home after staring at a computer all day and stare at a computer again all night! Give your eyes a break: read a book.

And, for those of you who are in search of the chupacabra of sunglasses, that are made with the most optimal materials from around the world, protect your eyes, and look AMAZINGLY cool, Alue Optics has given me a promo code for you guys to get 25% off your order. When you find the pair of shades that works best for you, enter the code: nursebridgid at checkout and you can thank me later while seeing the world more clearly without glare….and with healthy, fresh eyes! Go check them out, and I know that you will understand why they are such a superior product, I promise your eyes will be happy and healthy!

Yours in Good Health

B

Have a guilt-free Thanksgiving Feast

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So everyone who knows me, knows that I am not going to tell you that you need to cut out butter, trans fats, dairy, or anything that makes food taste decadent and delicious.  I suppose, if I was Super Nurse Bridgid, I might, but I’m a very realistic gal, I love food, and I think that there are very few times a year that you totally rock out with eating decadent food, having your family and friends at your side, so live it up! That being said, if you have severe cardiac disease, diabetes, congestive heart failure, or a few other chronic diseases, let’s not go completely bonkers and send yourself into distress requiring an emergency room visit, please? There are a few ways to keep the holiday fun, and keep/maintain you weight loss goals that you have in mind….because no matter how much you think that you will be maintaining your diet, you won’t. I am not just being negative, but friends and relatives will make dishes that you have no idea how much butter (or even straight up lard) was used to make that delicious crust, or how much extra cheese was added to dishes.  Unless you have a very health conscious family or group of friends, most likely your Thanksgiving meals will have some unexpected fat and calories added….but it’s one day a year, right?

How to I stay healthy and fit?

– Remember it is just one meal: it may be a really yummy and highly commercialized meal, but it is just one meal, so don’t eat the same amount that you would in a week!  Keep your head about you, and eat normal servings. There is no need to fill your plate until the point that it is over-flowing with food. There will be leftovers, so grab some of them, and have some of that meal the next day too….that would make it better than eating to the point you feel like you will explode, right?

–Fill your exercise bank: I hear all the time when people eat some decadent dessert or huge meal, that they will “run 10 miles tomorrow”.  Most likely you won’t.  I’m not being mean, but most people say that and then they don’t and then they have food guilt.  What do I do?  I know that I will be eating more, so before my body is slow and laden down from extra fat and alcohol in my diet (from a fun family meal), I have a long workout.  I also tend to keep in mind all week with my workouts that I will be having a huge “cheat day” from my normal diet.  That way, I have already done the hard work, and I can eat with pure pleasure and no guilt!

–Don’t starve! One thing people do frequently is that they know they are going to eat a big meal, so they don’t eat all day.  BAD move!! Then you are starving, so when you finally see appetizers and the meal, you will for sure overindulge! Eat a breakfast high in fiber and protein (after you get in that workout, of course, right?!?!) It will keep you filled up and regulate your blood sugar so your body feels satiated, and you have a better chance of just eating normally….not until you think you will explode if you don’t unbutton your pants.

–Take a walk post meal: Because of the tryptophan in turkey (along with the traveling and stress of planning/cooking for holidays) and all of our blood rushing to our stomachs to help digest that huge meal, we finish our meal, and people want to hang out and watch football, relax, nap, etc.  My suggestion? Go out and walk for 30 minutes.  Get your blood pumping, help digest faster, ramp up your metabolism, and then tackle those dishes.  Depending on the number of dishes and how vigorous you are, you can burn up to 100 calories in 1 hour of dish washing….it’s a start!

–If you really are concerned: if you really are worried about eating too much, go slow.  Take small helpings, small enough that nothing on your plate touches (and if you can handle the ridicule, just use a salad plate- it gives the illusion or more food!) and eat slowly. It takes about 20 minutes from the time food hits your lips and gets into your stomach for your brain to get the memo that you are satiated and don’t need to eat any more (that’s why starving yourself can really backfire on you- you eat like a glutton for 20 minutes then want to die from feeling so stuffed.) And drink lots of water, along with the fiber in all of the veggies, and the protein it will help to fill you up faster.

–Alcohol can be a caloric nightmare: Not all alcohol, but wine is usually around 200 calories per glass, so if you have a few of those, you’ve just taken in all of your days calories almost, just on drinks alone! so for those of you really, looking to keep it “skinny” this year, I wouldn’t jump towards the wine, or keep it to 1 to 2 glasses.

–Ditch the guilt: All this being said, don’t feel guilty about having a good time, giving thanks for all of the wonderful things we have in our lives, being with friends and family, and eating good food.  THAT is what Thanksgiving is about, not your caloric intake!  Everyone is allowed a “cheat day” and on Thanksgiving, you just really live it up!

Really?  Have a great day, enjoy yourself, and appreciate your life, your friends and family, and have an awesome day.  Don’t focus on the calories or feel guilty for having a good time, just get back right on track the next day….as long as this is a once in a while thing for you, your body will bounce back! Don’t et one day let you lose focus on being healthy and fit, but as I said, ramp up your exercise before, if you are really concerned, have that fitness bank filled, and make a withdrawal on Thanksgiving!  Enjoy your days, be safe, and have an amazing time.

For all of the healthcare, emergency service workers, military, and everyone else that is working through the holiday to help others, thank you for all that you are doing; your hard work and sacrifice is greatly appreciated!!

Yours in Good Health

B

Another natural alternative to sugar: Coconut Palm Sugar

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Everyone is looking for ways to sweeten without using refined sugar, because of its high glycemic index and calories, and I know that some of you are big fans of artificial sweeteners like Nutrasweet™ or  Splenda™ but there are alternatives that are natural and not chemicals, and that actually taste sweet.  One of the newer (well, new to the US, it has been used in southeast asia for thousands of years as a sweetener) alternatives is Coconut Palm Sugar.  It is a little hard to find sometimes, but it is sweet, tasty, and it is actually good for you because it is filled with vitamins and minerals!

What is Coconut Palm Sugar?

First, to clarify, Coconut sugar and Palm sugar are two different things, but it is frequently referred to as coconut palm sugar.  Palm sugar is a sugar made from the sap of various palm trees such as the date palm, sago palm, or the sugar palm.  Coconut sugar is made from the sap of the buds of coconut palms (the trees that grow coconuts).  The sap is extracted, dried (using heat to remove the water content), and it if found in either liquid, crystal, or paste form and it can be used to add to various foods as a sweetener, so it truly is minimally processed.

How is it actually good for me?

Because the sweetness is from the natural sucrose found in the coconut palms, so it is a very low glycemic index food, which means that it is a safe alternative to sugar for diabetics, and it can be used the same way that you would use sugar in baking, coffee/tea, etc. It is a great source of vitamins and minerals like: potassium, iron, magnesium, and Vitamins B1, B2, B3, & B6.  It’s chock full of good stuff for you, sweet, and  it is a low glycemic index food! And it is considered a low glycemic index food, meaning that the sugars take time to get into your bloodstream, they are slowly absorbed, as opposed to refined sugar which increases your blood sugar levels rapidly; and then will quickly drop off.  With a slower absorbed sugar, you tend to feel satiated longer, and you don’t have highs and lows of blood sugars as rapidly (which is why lower glycemic index foods are better for diabetics). Plus, it has a really dynamic taste, similar to brown sugar, but it really is much more dynamic; I love it.  It does change the color of baking, for example, I made some cookies and used it; the flavor of the cookies were amazing, but they were more of a caramel color than cookies if you use regular refined sugar.  Purely an aesthetic difference, as the cookies were gobbled right up!!

Buyer BEWARE

The one thing to make sure of though is that the coconut palm sugar you are buying is actually coconut palm sugar and isn’t filled with refined sugar. Sweet Tree (by Big Tree Farms in Bali, Indonesia) is a brand of coconut palm sugar that is certified as organic coconut palm sugar, so you know that you are getting the real deal, and it is your best bet.  Just make sure that whatever brand you buy is certified! It is most often found in natural food stores, some asian specialty shops, and online (of course- but I always encourage people to support local stores!)

Give it a try, let me know what you think, and see fi you notice a difference.  I am a huge believer, I almost exclusively use it….when I can find it!

Yours in Good Health

B

How do you help in Sudden Cardiac Arrest?

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Sudden cardiac arrest (SCA) is one of the worldwide leading causes of death and in the US alone, around 250,000 people die each year, according to the Center for Disease Control and Prevention (CDC). More people die each year from SCA than they do from colorectal, breast, and prostate cancer, AIDS, car accidents, and guns.  That’s pretty remarkable, when you think about it in those terms, right? There are some pretty simple things that you can do to help a victim of sudden cardiac arrest, and you never know when you might be in the position to help save someone’s life!

What is Sudden Cardiac Arrest (SCA)?

SCA is different from a heart attack, but a heart attack (which is a build up of plaque in the arteries that bring blood to the heart, leading to a decreased blood flow, so the heart is not working optimally, but still getting some blood flow) can lead to SCA.  SCA is a sudden and  immediate loss of cardiac function, that also causes respiratory issues (i.e. trouble breathing/moving air in and out of your lungs), a loss of consciousness, and an arrhythmia (a disorganized rhythm that doesn’t allow your heart to pump blood out to your brain, arms/legs, or other organs).  This can be really troubling because many times people do not know that they may have some sort of underlying heart disease, or be at risk for SCA.  It can just happen, at the most unexpected times, and a victim will literally just drop unconscious without any warning signs.  Without immediate treatment (i.e. within 10 minutes, but preferably less) people will die from SCA, or suffer major brain injuries due to a lack of blood flow and oxygen to the brain, even if we can restart the heart in a normal (perfusing) rhythm.

Compressions (CPR) 2 inches (4cm) in at least 100 times/minute

 

How to visualize an AED in public


What can I do?

Well, the immediate treatments for SCA are cardiopulmonary resuscitation (CPR) and defibrillation.  The days of having to give “mouth to mouth” are long over, and the American Heart Association encourages bystanders to do “hands only CPR” in which you check to see if the person is responsive, and if they are not, call 911 (or your emergency number) to get help, and push on the lower half of the breast bone with your two hands interlaced, using the palms to push at least 2″ (4cm) in on the chest, and allowing for the chest to go back to its normal position, and continue on at a rate of at least 100 times per minute (to the beat of “Stayin’ Alive”.) Immediate CPR alone can help victims of SCA tremendously, and getting trained healthcare professionals called out to help ASAP is key.  But there is one other thing that you can do: defibrillate (AKA Shock). What does that mean?!?  Basically, defibrillation is a large electrical shock that you give to a victim to try to kick them out of that arrhythmia where there heart is not pumping blood out, and get them back into a normal perfusing rhythm.  Defibrillating, is like hitting a “reset” button for the heart.  And it sounds scary thinking that you are sending an electrical shock into someone’s heart, but it can only help them, and it won’t hurt them; if you don’t do it they could die, and if you do it, you can immediately save their life!!  How great is that.  Plus, it couldn’t be easier!

How do I defibrillate someone?

In the hospital, we have some pretty fancy defibrillators that definitely need some training to use, but in public places like libraries, gyms, hotels, sports arenas, restaurants, office buildings, stores, etc. there are automatic external defibrillators (AEDs) that could not be easier to use, and have three steps:

1. Turn the AED on (for most, opening them up turns them on) and the machine will prompt you through  the next steps

2. Attach the two pads to the victim (there are pictures on the AED and on the pads): one on the upper right chest, right below the collar-bone, and the other on the left side of the chest, under the arm on the lower half of the ribcage. Once these are attached, you need to ensure you are not touching the victim, and it will analyze the rhythm.  If it determines the victim needs to be defibrillated (get shocked), it will charge itself.

3. Press the defibrillate/shock button (it will light up) then immediately start compressions again.  If no shock is indicated, immediately restart compressions.

*The machine will prompt you the rest of the time to continue CPR and count down the two minutes until it needs to analyze the heart’s rhythm again and the sequence will restart.  It truly could not be easier!

To think that somethings that seem so easy, can save someones life?  I understand that it could feel scary and uncomfortable if you aren’t used to it, but you are helping to save someone from death, and the feeling of goodness that comes over you from saving a life is amazing, and really can’t be put into words.

To recap when you find a victim of SCA:

Make sure that it is safe for you to help (you don’t want to get hurt trying to help another person, so think of your safety first)

Check for responsiveness (if they cannot speak, are not awake, then they are considered unresponsive)

Call emergency services for back up

Start chest compressions (2 inches in at a rate of at least 100 compressions per minute)

If there is an AED nearby, have someone grab it, attach the victim ASAP and follow the prompts

Continue until emergency services comes, or someone to take over from you…..if no one comes, keep going until you are exhausted.

It may seem like common sense, but when you are alone with someone in SCA, it’s important to practice and remember these steps, because your actions can help to save a victims life. I know you can do it, even if you are scared, because if you were in SCA you would want someone to help you!  If you are interested in taking a Heartsaver (CPR/AED) training class, check out the American Heart Association‘s website that can tell you where local classes are held. The more training, the better!

Yours in Good Health

B

 

What is the most contagious STD?

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I was quite shocked that crabs (AKA pubic lice) is as prevalent as it is. But in the past week I have been asked about it three different times from people all over the US, which made me think that this topic needed a little discussion related to what crabs are, how you get them, and how to treat them.  I wasn’t sure how prevalent they are, but they are clearly around, and infections are on the rise.

What are crabs?

Crabs are also known as pubic lice (Pthrius pubis) and they are parasitic insects that feast off the blood of humans and live in coarse hair (i.e. pubic hair, eyebrows, eyelashes, chest hair, armpits, mustaches, & beards) causing itching, discomfort, and rashes. So you can understand how they can not only be really irritating, awkward, and kind of gross to think about, right?  They pass from person to person usually through sexual intercourse (or sexual acts) but they can also jump from person to person through hugging or other close contact (sharing towels, clothes, bedding, etc.) Despite the fact that crabs can’t live very long away from the warmth of a human body, they are still the most contagious STD, and if an infected person has sex with a non-infected person, the risk of getting crabs is about 90% for that previously non-infected person.  That is pretty shocking, and horrifying…a 90% chance?!?  Plus the lice live from about 1 to 3 months, and in that “lifetime” the average female lice has about 300 eggs, which means they breed quickly and frequently! These parasites spread quickly.

What are the signs and symptoms of infection?

Usually the only symptom is itching….extreme itching.  Sometimes you can visualize the bite marks on your skin, they are bluish in color, due to the bruising from them sucking your blood to the surface, but it is very hard to see. Sometimes there are little red bumps from the bites, and then scratching them. Most often the itching and discomfort brings people in to their HCP.

How do I treat it?

First, when you find out that you are infected, let the people you live with and sexual partners know about the crabs, and clean all sheets, clothing, towels, etc in water that is at least 130F and dry it thoroughly in a dryer to kill off the lice living in the sheets.  If some of these items cannot be washed, then have them dry cleaned.  You can also buy an over the counter (OTC) treatment from your local pharmacy, like Permethrin 1% creme, that you apply to the affected areas (not near eyes), leave on for 10 minutes, then wash out and with a fine toothed comb, comb through the hair to remove all eggs and dead lice.  Usually this one time treatment works, but you MUST see an HCP to get treatment if the OTC doesn’t work, if you are pregnant, children under 2 years old, or teens under 18.  There are some treatments that are prescription only, so you need to see your HCP and get diagnosed. One other option, after you treat the area, is to shave off all affected areas (this is a little radical and not usually suggested by most HCPs) but if there is no hair to cling onto, there will be no pubic lice….just make sure to kill off the current infestation you have. Makes sense right?

Can I prevent it?

Well, you can ask partners if they have crabs, which I would hope they would abstain from sexual contact if they knew they had crabs, but its worth an ask.  Unfortunately, condoms do not prevent the spread of crabs, which is a total bummer.  If you have previously been infected (or are infected currently), make sure to wash or dry clean everything (as stated above, use the OTC treatment, and if symptoms are not cleared up, go see your HCP for further treatment, and bleach your bathroom/anything you use on your hair/body hair for grooming.

So unfortunately, it is highly contagious and can be an awkward treatment, but limiting your sexual partners, and asking about STD’s is a start at prevention.  Also, use your intuition: if you see someone scratching their crotch or just all over when you’re out with them, ask them if they have some sort of skin issue or lice.  If they say they are just super itchy and they don’t know why?  Steer clear!!

Yours in Good Health

B

GMO: What does it mean?

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There has been a TON of talk lately about GMOs, and I think most people know they are bad….but they have really no idea what they are and what the controversy is, so I thought it would be helpful if I could shed some light on the topic.  GMOs are Genetically Modified Organisms.  Now what does that mean? Basically, an organism as been genetically altered (or modified) using modern scientific approaches to change the make up; the most frequently modified organisms are bacteria, yeast, plants, fish, mammals (including the chicken and beef that we may be eating!)

What do GMOs mean to me?

Well, it seems like we would be able to easily pick out foods that are genetically modified and just not eat them, right? Well, unfortunately, we don’t really know all of the foods that are genetically altered and what is added to our foods.  Plus, just buying organically does not necessarily mean that foods don’t have GMOs added.  It is not required by law to list GMO ingredients.  So, despite all efforts to eat organic, healthy, non-altered foods, and to serve them to your family, we may still be eating genetically modified foods, all because they are not listed, and corporate farms are not required to report genetic modification of their crops. For example, you might not think that your family ingests a high amount of soy products, but soy is often altered and added to other foods as a filler, so you are all eating more soy than you think! The real risk is that we do not truly know the long-term health effects of eating GMO food, but there have been numerous studies (using rat and mice models) showing that there is an increased tumor rate and shorter life expectancy when eating high GMO diets. Obviously, the studies have not proven 100% that eating GMO diets will kill you, but there is a risk, and the studies are strong enough that I really try to keep as GMO free as possible. Many of these foods are modified with various hormones and chemicals that do put us at risk for various cancers, and adding high amounts of soy to the diet can increase females estrogen levels, and that is just all the more helpful for estrogen supported tumors (i.e. breast and ovarian cancers, among others.) The best way to prevent ingesting GMO foods, is to know the crops at highest risk and try to steer clear of them, or only eat these fruits/veg from local farms where you know they are GMO-free.


What are the crops most at risk for GMO?

– Alfalfa sprouts

– Corn

– Soy

– Cotton

– Papaya

– Zucchini and Yellow summer squash

– Canola

– Cotton

– Sugar Beets

– Siberian Kale

– Acorn squash

– Flax

– Rice

– Chard

– Table beets

– Bok choy

– Turnips

Some additives that commonly are from GMO based products are:

Aspartame, Xanthan gum, High Fructose Corn Syrup, any “natural” or “artificial” flavors added to products, Vitamin C/Ascorbic Acid, Sodium Citrate, Sucrose, Maltodextrins, Molasses, MSG, Vitamins, Yeast products, Hydrolyzed Vegetable products, etc.

As you can see, a LOT of these foods are foods many of us ingest daily, and the additives, while we might not always know what they are, see them on package labeling constantly.  I think it is really hard to have a completely GMO-free diet at this point, but some brands are marketing that they use GMO free products, which is great, and identifying the products that are high risk GMO is a great start.  There are people out there trying to stop GMO in the US and The Non GMO Project is one of them, a non-profit, working off of donations to change legislation and prevent GMO and/or at least force companies to have to label their GMO practices, so we are not ingesting chemicals and hormones that we are not intending to.  The Non GMO Project also has rigorous standards for companies, and testing, if they prove they are GMO-free, they are allowed to use their “GMO Free” seal: 

And you can feel safe and assured that those products are truly GMO-free.  The European Union has gone GMO-free, and hopefully the US will soon follow suit!

So hopefully you know what to look for and what to stay away from, to steer clear (as mush as possible) from GMO foods. No one needs to ingest hormones or chemicals when they are trying to eat some healthy fruits and veg! Keep your eyes peeled, and support local agriculture using GMO free methods, as much as you can!

Yours in Good Health

B

Smokeless Tobacco: Not only gross….it’s a killer!

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Last weekend there was a guy dipping (AKA using chewing tobacco), and I was completely horrified.  Me, being me, of course felt the need to chastise this poor man for chewing tobacco, spitting all over the ground, and it was not the right time or place for “thoughtful” education.  So, it was a swing and a miss as far as a PSA goes, but I thought this forum might be a little more appropriate because there is more to the dangers of tobacco than just smoking it.

What is smokeless tobacco? 

Usually that means chewing tobacco (AKA dip, chaw, snuff, chew, and plug).  Chewing tobacco is usually shredded tobacco leaves (chunkier) whereas snuff is a finer tobacco that is in almost little teabags; with both, people put the tobacco between their gum and lip/cheek, swirl around their saliva, mixed with the tobacco then spit it out. Sounds appetizing, right? The nicotine that is present in the tobacco, mixes with your saliva, and enters your blood stream through the capillaries (the small blood vessels) in your oral mucosa (mouth tissues).  So, you get the buzz from the nicotine, just like smoking, and maybe even stronger, then you also get that addiction from the nicotine.  The Center for Disease Control (CDC) estimates around 14 million users in the US alone….that is a LOT of dipping going on, and I had no idea how wide-spread the problem is, because it is mostly used by adolescents and teens under the age of 20.

What are the dangers?

Well there are immediate things that occur:

-yellowing of the teeth

-gingivitis (gum disease)

-cavities (the acidity creates holes in your teeth)

-bad breath due to a build up of bacteria and tobacco

-canker sores (almost all dip users get them continuously because of the irritation to your oral tissues)

And with chronic use:

-bleeding lips and gums (from irritation)

-receding gum lines (which leads to tooth decay and teeth falling out)

-cancer (oral/throat/esophageal/lips/gums/tongue/cheeks…and pancreatic and kidney cancer rates increase too!)

-heart disease: dip increases your heart rate and blood pressure and puts a strain on your heart increasing your risk for heart disease, heart attack, and stroke.

What should I do?

QUIT!!!! Chewing tobacco is bad news.  It’s not better for you just because you don’t inhale it, it may actually even be worse for you. Chewing tobacco has 30 different cancer causing agents in it…and you just sit there sucking on it; there is nothing else that people KNOW causes cancer and sit there and suck on without a care in the world.  Your risk of cancer is just as high, and it is just SO gross looking.  You can try to quit with nicotine patches or gums (like quitting cigarettes), talk to your HCP and see what they suggest, and there are tons of support lines to help if you are having trouble quitting: 1-800-QUIT-NOW is a free tobacco cessation line, funded by the government to help people quit smoking.  You can learn new tips, talk to a therapist, and find help near you.  You CAN quit.  You NEED to quit.  It’s just a matter of freeing yourself from the addiction of nicotine.  You can do it.  I know it!

Yours in Good Health

B