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This page contains helpful hints on maintaining your health. Always consult your physician before starting any new health or exercise program. 5/9/08 Sleep - Make sure you get plenty Sleep, marvelous sleep. It’s one of those things you might take for granted—that is, until it eludes you. How much sleep is needed varies greatly by age and from individual to individual. Newborns can sleep away three-fourths of the day. Toddlers and preschoolers need 11 to 14 hours of sleep each day. This need gradually declines until adulthood, when most people require around 7 to 8 hours—although seniors may find their sleeping patterns fluctuate due to changes associated with aging. Unfortunately, seniors aren’t the only ones who struggle with a sound night’s sleep. According to the National Institutes of Health, more than 70 million Americans experience insomnia. That means they have trouble falling or staying asleep, or they wake up before they’ve gotten enough sleep. You might find your sleep interrupted by night sweats during menopause. Or, a bed partner’s snoring might irk you. Still others have conditions such as sleep apnea or restless legs syndrome. A serious breathing disorder, apnea is marked by loud snoring and periods when breathing briefly stops. Restless legs syndrome is a neurological disorder that causes uncomfortable sensations in the legs. Seek treatment for problems like these. No matter the cause, it can’t hurt to discuss your sleep problems with your doctor or me. I can go over the list of medications or supplements you’re taking to see if any could be interfering with your sleep. Some common culprits are antihistamines, antihypertensives, beta-blockers, and hormones. Even common pain relievers can pose a problem since many contain caffeine. But don’t stop taking any prescription medications without discussing this first with your doctor. You can do many other things to improve your sleep. For starters, keep regular bed and wake times, even on the weekend. And use your bedroom only for sleep. To prepare your body for sleep, avoid stimulating activities and substances during the evening hours. This includes alcohol, heaving eating—especially spicy or high-sugar foods—fluids, nicotine, or caffeine. Be sure to exercise, but do it at least a few hours before you go to sleep. Make the time right before bed really relaxing—with calming activities and soft lighting. A bubble bath by candlelight, perhaps? Wearing earplugs or eye masks or using a fan, or heavy curtains may also create an environment more conducive to sleep. If you use night-lights, make sure they’re not too bright. If all else fails, talk with your doctor about other ways to promote sleep, such as relaxation techniques or behavioral therapy. Sleep aids such as valerian or melatonin might help, but know that these are not regulated the way medications are. Sleep medications may be an option if your insomnia is interfering with your daily activities. Your doctor or I can discuss potential choices. Hypnotics are prescription medications that promote sleep. Antidepressants are best used only if depression is a problem. Anxiolytics can ease anxiety that may be interfering with sleep. Seek advice before considering either prescription or over-the-counter (OTC) sleep medications. And be sure to discuss any troubling side effects that occur. 5/6/08 Osteoporosis is on the rise Take these steps to help prevent it U.S. Surgeon General Richard H. Carmona, M.D., has warned that by 2020, half of all Americans over age 50 will be at risk for fractures from osteoporosis and low bone mass if no immediate action is taken. Carmona adds that 10 million Americans over age 50 have osteoporosis, the most common bone disease, while another 34 million are at risk for developing the condition. Each year, roughly 1.5 million people suffer a boe fracture related to osteoporosis. "The good news is that you are never too old or too young to improve your bone health," says Carmona. "With healthy nutrition, physical activity every day and regular medical checkups and screenings, Americans of all ages can have strong bones and live longer, healthier lives." Likewise, if it’s diagnosed in time, osteoporosis can be treated with new drugs that help prevent bone loss and rebuild bone before life-threatening fractures occur, he adds. Carmona’s suggestions include:
Visit www.HealthMart.com to learn more about preventing osteoporosis. 4/28/08 High-Carb Diet May Be Linked to Cataracts A high-carbohydrate diet – especially one that includes a lot of sugary or highly refined carbs – may be linked to an increased risk of developing cataracts, according to a study of women reported in the American Journal of Clinical Nutrition. Cataracts, a major cause of blindness, affect an estimated 20 million Americans. Women who ate an average of 200 to 268 grams of carbohydrates daily were more than twice as likely to develop cataracts as women whose meals provided 101 to 185 grams. The daily recommended allowance for carbs for adults and children is 130 grams. The research comes from the U.S. Department of Agriculture’s Jean Mayer Human Nutrition Research Center on Aging at Tufts University in Boston. Researchers analyzed eye-exam results and 14 years’ worth of food records collected from 417 women. The women, participants in the nationwide Nurses’ Health Study, didn’t have a history of cataracts but were recently diagnosed with the disease. Scientists don’t know what links high-carb intake to increased cataract risk. One possibility is that increased exposure to glucose (a breakdown product of carbs) might damages the eyes’ lenses. Clearly, more research is needed. Until then, sticking with the RDA for carbs makes good sense.
Start Early to Protect Your Child’s Teeth A sweet, soothing lullaby in place of a sugar-saturated bottle goes a long way toward helping babies develop the strong, healthy teeth essential for chewing, speech development and healthy smiles. "Tooth decay in infants is becoming an epidemic," says University of Alabama at Birmingham pediatric dentist Stephen Mitchell, D.M.D. Decay occurs when sweetened liquids, including milk, formula and fruit juice, are left clinging to an infant’s teeth for long periods. "It’s not just what you put in your child’s bottle, but how often and for how long," adds Mitchell. To help prevent decay, he suggests the following:
Want more great family dental tips? Visit www.HealthMart.com.
4/22 Researchers Find New Links To IBS Overly anxious and driven people are more susceptible to Irritable Bowl Syndrome, according to research published in the medical journal "Gut." And women are more than twice as likely as men to develop IBS. Scientists studied 620 people who had confirmed gastroenteritis caused by bacterial infection. None had IBS, or any serious bowel disorder, before. Each participant completed a questionnaire when their infection was confirmed. This included questions about mood, perceived stress levels, perfectionism and illness-related beliefs. The participants were then monitored three and six months later to see whether they had developed the typical symptoms of IBS, which include diarrhea and/or constipation, abdominal pain and bloating. Those with IBS were significantly more likely to have reported high levels of stress and anxiety and psychosomatic symptoms than those who did not develop the condition. They also were significantly more likely to be "driven," carrying on with their busy schedules until they were forced to rest – a pattern of behavior that only worsens and prolongs the condition, according to the authors. IBS affects between 10 and 15 percent of the adults in industrialized countries, but its exact cause is unknown.
HEALTH TIP: Help Fight Osteoporosis With Calcium And Vitamin D Bone thinning due to osteoporosis affects about 8 million (mostly post-menopausal) women in the United States. Mayo Clinic doctors recommend that women consume adequate amounts of calcium and vitamin D through diet, supplements or both. The recommended daily requirement for post-menopausal women is 1,200mg of calcium and 400 to 600 international units of vitamin D. 4/3/08 Stay on schedule for STRONG BONESWhen you take osteoporosis medications as directed by your doctor, you’re lowering your risk for a painful bone break. Researchers confirmed this after following 74,000 women and men ages 67 and older for two years. During the study, 1,751 participants suffered a broken bone. The main cause of the breaks for these people was not sticking to their osteoporosis medication schedule. Another key to strong bones is calcium. Adults need 1,000 milligrams (mg) of calcium daily until age 50. People 50 and older should aim for 1,200 mg. If your diet doesn’t supply enough calcium, talk with your pharmacist or doctor about supplements. Questions? Talk with your Health Mart pharmacist if you have any questions about how and when to take any of your medications.
Help for Headaches A recent study suggests that neck exercises may help relieve tension headaches. Eighty-one adults underwent standard physical therapy for tension headaches for six weeks. About half of them also learned exercises to increase muscle control in the neck area. They did these neck exercises during therapy and for six months afterward. After six months, 85 percent of those in the neck-exercise group had headaches at least 50 percent less often than before the study. Help prevent headaches by maintaining good posture when reading, working or involved in activities that may cause a headache. Make sure to exercise the neck and shoulders when working on a computer or doing detailed work. 3/26/08 COLORECTAL CANCER What you need to know Age and health history can affect your risk of developing colorectal cancer, according to the American Cancer Society. Risk Factors include:
You should see your doctor is one of the following occurs:
3/17/08 Tips for sound sleep Health experts say that sleep is as essential as food and water. So why do so many of us not get enough? Have you taken steps to get the sleep you need? Here are suggestions to help you get more restful nights. Sleep essentials Here are some facts about the importance of sleep:
Examine your sleep habits Check off the things you’ve done to make sleep easier:
If you’ve tried these tips but they haven’t helped you get better sleep within a week or so, you could have a sleeping disorder. Ask your pharmacist or doctor how to get help. He or she can help you find a sleep aid that won’t have any unwanted effects when taken with your other medications. ? Do you have questions about prescription or over-the-counter sleep aids? Ask your Health Mart pharmacist how to get the relief you need without side effects.
2/13/08 Calcium supplements build up reserves Taking calcium—either through diet or supplements—is a little like making deposits into a bone bank account. If you keep a healthy balance of this mineral, your body is able to build and maintain bone, which is a living, ever-changing tissue. Not only does calcium keep bones and teeth healthy, it also helps with clotting blood, sending signals between nerves, and regulating heart rhythms. But if you fail to make calcium "deposits," your body starts to pull calcium out of your bones and "overdraws your account." Worse than a painful overdraft fee, however, this calcium imbalance can cause porous, weakened bones. This condition is called osteoporosis. In the U.S., it affects 8 million women and 2 million men, resulting in 1.5 million fractures each year. How much calcium do you need? It varies, depending on your age. Your preteen or teen needs more. Banking calcium at this stage is really like making an early investment in "retirement." The National Academy of Sciences recommends:
Some guidelines suggest 1,500 mg for postmenopausal women who don’t take estrogen. That’s because — due to a loss of estrogen at menopause — women start to have bone loss earlier than men. If you take calcium supplements, it’s best to divide the dose. Take half in the morning and half at night. Let me know if you have questions about different types of calcium. I can also discuss any medications that might interfere with calcium absorption. And I can give you tips on how to handle any calcium side effects, such as constipation or indigestion. To limit side effects, be sure to take no more than 2,000 mg daily. Foods rich in calcium include dairy products, dark leafy greens, dried beans, nuts, and calcium-fortified foods, which may include orange juice, cereal, and bread. Some recent studies suggest that food sources of calcium may be better than supplements. Last year, a study reported on in the American Journal of Clinical Nutrition showed that participants who got most of their calcium from diet had better bone density than those who got most it from supplements.4 It’s too soon to know why, but it might have to do with better absorption or other food compounds that enhance bone health. What else can you do to prevent bone loss as you age? Try weight-bearing exercise, such as walking or running, and get enough vitamin D. This vitamin helps your body absorb calcium. To get enough of it, you can spend at least 15 minutes in the sun several times a week. You can also take supplements or get food sources of vitamin D—in salmon, tuna, or fortified milk, margarine, or cereal. Try to get 800 International Units (IU) daily, but no more than 2,000 IU, which can be toxic.2 2/4/08 Even Low-Fat Calories Can Pile Up It seems like the "low-fat" label really whets the appetite for many of us. In a recent Cornell University study, people (especially if they were overweight) consumed up to 50 percent more calories when they ate the low-fat versions of snack foods than when they ate the regular versions. "This is a world of fat-free, carb-free and sugar-free products," says study co-author Brian Wansink, professor of marketing and applied economics at Cornell and author of "Mindless Eating: Why We Eat More Than We Think." In fact, many snack foods that make "low-fat" claims have only about 30 percent fewer calories than their regular counterparts, he sayd. Low-fat labels trick people into eating more than they would of the same type of "regular" foods, Wansink explains. Want more great tips for controlling your cholesterol? Visit www.healthmart.com.
1/29/08 Symptoms of thyroid problems may be subtle It’s easy – and important – to have your thyroid function tested Would you know if you had a thyroid imbalance? Maybe not, says the American Association of Clinical Endocrinologists, noting that some 14 million people in the United States are living with an undiagnosed thyroid condition. The thyroid gland plays an important part in our health, but people often don’t realize how crucial it is until it starts malfunctioning. "Symptoms often associated with thyroid hormone imbalance, including weight changes, mood swings and menstrual disturbances, can be rather subtle," says AACE President Steven Petak, M.D. "Thyroid diseases can develop quite slowly, and many patients do not realize that they are ill until they begin treatment and start to feel more energetic and healthy." The good news: thyroid function can be checked with a simple blood test, and it often can be treated with medication. Want more information on thyroid health? Visit www.healthmart.com.
1/22/08 Blood pressure In Americans, high blood pressure is the leading cause of severe and long-term disability and the most important modifiable risk factor for stroke. Plus, it’s the third-leading cause of death. But here’s the hitch: because symptoms are uncommon, this "silent killer" may be lurking for years and catch you unaware. And don’t be fooled by its name – your calm, relaxed nature doesn’t necessarily make you exempt from the ravages of high blood pressure. The only way to know whether you have high blood pressure is to get checked by a doctor or other health-care professional. But what exactly is high blood pressure? It is the pressure of blood flowing against the walls of your arteries – actually measured in two forces. As the heart pumps blood, it creates one force. Then the arteries resisting the blood flow creates the other force. This accounts for the two numbers provided with a blood-pressure reading. A reading of 120 over 80 mmHg (millimeters of mercury) is considered best for adults. A reading of 140 over 90 or higher is called high blood pressure.Although the cause of high blood pressure is unknown in up to 95 percent of cases, certain factors may increase your risk. You are at greater risk for high blood pressure if your parents had the condition or if you are male, older, African American, obese or sensitive to salt. Salt sensitivity makes the body retain water, putting extra strain on your heart. Other factors that may contribute include an inactive lifestyle, pregnancy, heavy alcohol consumption, certain diseases such as diabetes, and certain medications. For example, cold and flu medications containing decongestants can increase blood pressure and interfere with medications that are used to treat high blood pressure. Discuss with your doctor or pharmacist any medications that are used to treat high blood pressure. Discuss with your doctor or pharmacist any medications that may have these effects. You have quite an arsenal of weapons in your battle against this silent killer. First, get checked to see if you have the condition or are at risk. Then make lifestyle changes your doctor recommends – whether that involves losing 10 or 15 pounds, cutting back on salt or alcohol, or adding physical activity to your action-packed day. Sometimes medications are necessary to treat high blood pressure. These are some of the ones commonly used: Diuretics rid your body of excessive fluids and salt. Beta blockers reduce your heart rate and output of blood. Sympathetic nerve inhibitors keep nerves from constricting blood vessels. And vasodilators cause the blood-vessel walls to relax. If your doctor prescribes medications, follow treatment guidelines closely. This may be easier said than done, however. That’s partly because it’s not always easy to stay motivated when you’re treating a condition that causes no symptoms. But remember that what you can’t see (or feel) can hurt you. If side effects from blood-pressure medications are a problem, don’t stop taking them suddenly. Instead, tell your doctor, who may be able to adjust the dose or change the type of medication. Also, give yourself a chance to get used to a new medication, which may take as long as several weeks. That’s an investment of time and effort that is likely to pay off in a way that’s priceless for you and your loved ones. www.healthmart.com 1/16/09 Expecting? Don’t forget the folic acid This B vitamin can help prevent birth defects Folic acid, one of the B vitamins, helps prevent birth defects of the brain and spinal cord when taken very early in pregnancy, according to the March of Dimes. It is available in most multivitamins, prenatal vitamins, as a folic-acid supplement, and in some foods. To help ensure the health of your baby, take a multivitamin with 400 micrograms of folic acid every day before pregnancy and during pregnancy as part of a healthy diet, March of Dimes suggests. It’s also important to eat a healthy diet that includes foods that contain folate, the natural form of the vitamin. Such foods include fortified breakfast cereals, dried beans, leafy green vegetables and orange juice. If you already have had a pregnancy affected by a birth defect of the brain or spinal cord, ask your doctor how much folic acid you need. Studies have shown that taking a larger dose of folic acid daily can reduce the risk of having another affected pregnancy. Visit www.HealthMart.com to learn more about having a healthy pregnancy.
Top tips for exercise success Whether it’s a structured program or just part of your daily routine, all exercise counts for better health Ready to get moving? Here are some tips from the American Heart Association for exercise success:
Want more great exercise tips? Visit www.HealthMart.com.
1/9/08 Healthy habits add years to your life Not smoking, eating lots of fruits and vegetables, regular exercise and drinking alcohol in moderation can add as much as 14 years to your life, according to a study published this week in the Public Library of Medical Science journal. Public health experts hope the study results inspire governments to introduce policies to help people adopt these changes. For more on help with quitting smoking, contact Ed Walker at the pharmacy or Joyce Anderson/Settle in the Milburn Resource Center at 268-4737 or joyce@milburnpharmacy.com. How well do you know cholesterol medications? Here's a brief primer on medicines that can help manage cholesterol. It's a good idea to talk with your pharmacist about the prescriptions and over-the-counter drugs you are taking to learn about any potential food or drug interactions. Statins, such as lovastatin and simvastatin, slow the body's production of cholesterol. They also help the liver remove harmful LDL (low-density lipoprotein) cholesterol from the blood.Bile acid sequestrants, such as cholestyramine and colestipol, latch on to cholesterol in the digestive tract and carry it out of the body in the stool. These drugs also lower harmful LDL cholesterol. They come in tablets or as a powder to mix into water or juice.Niacin is a water-soluble B vitamin. In high doses, one form of niacin called nicotinic acid lowers total cholesterol and reduces triglycerides, another type of fat in the blood. Nicotinic acid also raises beneficial HDL (high-density lipoprotein) cholesterol. High dose niacin comes in three forms: immediate release, timed release and extended release. Niacin should be taken only when prescribed by a doctor.Fibrates help lower triglycerides, which also increase the risk for heart disease. Fibrates, such as gemfibrozil, increase HDL cholesterol, but they aren't very effective for lowering LDL cholesterol. Rarely, side effects occur with some drugs, so be sure to tell your doctor about any unusual symptoms. Also be sure to have any laboratory tests done that your doctor recommends.For more information about cholesterol and other diseases see your Health Mart pharmacists John Williams, Ed Walker and Travis Rusch or go to www.healthmart.com. 12/26/07 Extra Sleep = Better Weight Control for Kids We all know healthy eating and exercise are important for keeping a child's weight in the normal range. But sleep? According to a new study from Northwestern University in Chicago, researchers have found a direct connection between how much sleep children ages 3 to 18 get and their risk of being overweight. They studied 2,281 children for five years. The federal government, using a body-mass index, has estimated that one in five U.S. kids ages 2 and over - about 24 million - is either overweight or at serious risk of becoming overweight. Getting one extra hour of shut-eye each night reduced young children's chances of being overweight from 36 percent to 30 percent. It reduced older kids' risk from 34 percent to 30 percent, the researchers found. According to the National Sleep Foundation, kids ages 5 to 12 need 10 to 11 hours of sleep each night, while teens need at least 8 or 9 hours. Want more great tips for a healthy night's sleep? Visit www.HealthMart.com. 12/21/07 Alzheimer's and the holidays It’s been a while since you’ve made it home for a visit and lots has changed. Your niece has shot up. Your uncle has finally found a diet that works. And your dad. . . . Is it just your imagination, or is he endlessly repeating himself? Bridging time and distance during the holidays can have an advantage, other than reconnecting family members. If you have elderly relatives, it may give you an opportunity to check for early warning signs of Alzheimer’s disease. During the holidays, you may see behaviors that others are too close to see. The holidays also are a time when behaviors may get worse from the presence of houseguests and changes in routine. With no known cause, Alzheimer’s is a disorder of the brain’s nerve cells that impairs memory, behavior, and judgment. It eventually leads to death. The number of Americans with Alzheimer’s has more than doubled since 1980 and could grow to as many as 16 million by 2050. With so many afflicted, few families will go untouched. While home for the holidays, what should you look for? First, don’t confuse Alzheimer’s with run-of-the-mill forgetfulness. It’s normal to occasionally forget a name or telephone number. But the person with Alzheimer’s will forget them more often and will not remember them, even when prompted. The same question may get asked over and over again. With Alzheimer’s, your mother might do perfectly fine preparing a holiday meal that’s safely stored in long-term memory, but not remember going out for breakfast earlier in the day—a function of short-term memory. When it comes to Alzheimer’s, appearances matter. Since you arrived home, has your grandmother worn the same outfit three days in a row? Did she insist on going to the Christmas play with pajamas underneath her overcoat? Is her normally immaculate yard in disarray? Or, is she storing things in unusual places—the eggnog in the closet or the iron in the refrigerator? Check for other changes in behavior. What about the condition of your father’s checkbook? Is he consistently paying bills late? Let him lead on a walk to the corner store to see if he gets disoriented in familiar territory. Observe whether or not he’s lost interest in a lifelong hobby or the holiday traditions that normally energize him. Does your gentle-hearted, soft-spoken father show rapid mood swings when ornaments fall off the tree or extreme fearfulness when asked a simple question? These may all be signs of Alzheimer’s. Some can be signs of other problems, as well, such as depression. The only way to know for sure is to have your loved one checked by a doctor. Don’t wait. Depending upon your relationship, you might set aside a time to go with your relative. That way, you can ask questions that concern you. If that’s not possible, talk with the doctor on the phone. If your loved one is resistant to going at all, try another approach. Ask her to do it for you because you’re worried and live far away. Or suggest that both parents get checked at the same time to help normalize the experience. If your loved one is diagnosed with Alzheimer’s, medications won’t cure the disease, but they can enhance his or her quality of life. Obesity By now, you’ve probably heard the alarming reports. Since the 1970s, the prevalence of obesity in adults has doubled and the number of overweight children has tripled. As you know, this is not just a problem of appearance or self-esteem. Extra weight greatly increases the risk for many types of chronic disease, such as type 2 diabetes, high blood pressure, some cancers, and high cholesterol. How did we get here in such a short time? Many things have come together to create this epidemic: For starters, less activity, bigger portion sizes, crazy work schedules, greater reliance on fast food, and countless hours in front of one type of screen or another. The problem is that consuming 100 calories more than you burn each day is all it takes to add 10 extra pounds a year. The good news is that making a few small changes can turn this trend around. The first step is to find out where you stand. A body mass index (BMI) calculator can tell you if your weight is normal, or if you’re overweight or obese. You can find these on www.healthmart.com. If you need to lose weight, don’t try to do too much at once. That sets you up for failure. Aim for slow and steady loss—no more than 3 pounds a week. Set a few measurable goals you know you can reach, such as eliminating sodas from your diet or adding 15 extra minutes of exercise each day. Once you’ve turned these changes into habits, you can move on to other goals. Researchers created the National Weight Control Registry to find out other factors involved in successful long-term weight loss. They found several in common with 4,000 obese people who took off—and kept off—a significant amount of weight. These people all ate a low-fat diet high in complex carbohydrates, such as whole grains and vegetables. They weighed themselves at least weekly. They ate breakfast every day. And, they did what many of us fail to do—they were active at least 60 to 90 minutes a day. Wondering what else you can do? Of course, the list is long, so begin with changes you know you can make.
If you want to consider over-the-counter (OTC) dietary supplements or prescription medications to help you lose weight, make me your first stop. I can bring you up to date on their risks and benefits. You should know that supplements may help with short-term weight loss, but their safety is in question. In general, prescription medications should only be used by those who are obese and at risk for chronic diseases. They include appetite suppressants (which make you feel less hungry), lipase inhibitors (which keep your body from absorbing dietary fat), and several others in development. Just remember: when it comes to weight loss, a silver bullet does not yet exist!
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