This page contains helpful hints on maintaining your health. Always consult 

your physician before starting any new health or exercise program.

12/22/09

READY  FOR A NEW YEAR?

Get motivated - and get healthy

Do these scenarios feel a bit too familiar?

Most of us start out with the best intentions and do well for a little while, but then we fall back into the same old habits. But we can not only start a new behavior, but continue it, if we're honest and realistic about our motivation, says Michael Vallis, a professor of psychiatry and psychology at Dalhousie University in Halifax, Nova Scotia.

We can change our behavior by creating "smart, specific goals," he says. You can't just resolve to "get more active," you've got to identify when and for how long you'll do an exercise, whether it's yoga, swimming, or cycling. "Get more active" turns into "I'm going to go for a brisk, hour-long walk on Thursday night at 6 p.m."

Want more information on getting fit? Visit www.HealthMart.com.

10/7/08

VERY YOUNG, VERY OLD AT MOST RISK FOR FLU

As if out of nowhere, a wracking pain takes over your muscles and joints. You feel as though you’re moving through molasses. Then you’re hot—no, you’re cold. Throbbing head, sore throat, stuffy nose, dry cough—this really isn’t any fun. Dinner. . . who’s hungry? You check your temperature, and sure enough, you’ve got a fever.

Welcome to winter. More likely than not, you’ve got influenza—more commonly called the flu.

Making its seasonal visit, influenza is a viral respiratory infection that is extremely contagious—spread through air droplets, from kissing, or by touching shared objects. You can pick up the flu from an infected person one day before symptoms begin and for seven days after its onset. Young children are infectious even longer.

Who’s most at risk? The very young or old and those with a weakened immune system or chronic illness. Not surprisingly, nursing homes, and long-term care, health care or daycare facilities can also harbor these nasty bugs.

There are three main strains of influenza: A, B, and C. When you’re infected, you develop antibodies, but unfortunately they don’t protect you against constantly changing strains of A and B. That’s why an annual flu shot in October or November is recommended for those most at risk. Safe for adults and children six months and older, it’s not 100 percent protective, but it can lower your risk of getting the flu. And, if you do catch it, chances are you won’t get as sick or suffer any complications. A nasal spray, called FluMist, is an alternative to the shot for healthy people ages 2 to 49 who are not pregnant.

 You can take other precautions to stay off the flu sick list. As much as possible, try to limit air travel and avoid crowds from November to March. To prevent its spread, wash your hands often and use and toss tissues right away. Plenty of rest, healthy eating, and regular exercise will go a long way toward keeping your immune system up to snuff.

 If you do catch the flu, about the best thing you can do is curl up in bed, drink plenty of liquids, and put chicken soup on the menu. Products that restore electrolytes, such as sports drinks, may also help. As needed, use pain relievers, such as acetaminophen or ibuprofen, but steer clear of aspirin or salicylates for children. A humidifier may help clear congestion. Ask me about the benefits and drawbacks of other over-the-counter flu medicines.

If you’re impatient about simply letting the flu take its course, you should know that your doctor may be able to shorten its length with prescription medications. These include Tamiflu (oseltamivir) and Relenza (zanamivir) for influenza A or B. You must take them within 48 hours of the first flu symptoms. I can explain who can take each and what side effects to watch for.

Thanks to the powerful cholesterol-lowering statin drugs, reducing low-density lipoprotein (LD) or "bad" cholesterol, has been the primary approach to improving cholesterol levels. But another key player is high-density lipoprotein (HDL), the "good" cholesterol. Simple lifestyle changes can help boost HDL, according to the Harvard Women’s Health Watch newsletter.

1. Get aerobic exercise. Moderate-to-vigorous aerobic exercise can boost HDL by 5 to 10 percent. Aim for five, 30-minute sessions per week, although recent research indicates three, 10-minute sessions five days a week are just as effective.

2. Lose weight if you need to. If you’re overweight, you can increase your HDL level by about 1 mg/dL for every seven pounds lost, although any amount of weight loss will help.

3. If you smoke, quit. HDL levels rise by as much as 15 to 20 percent after you quit.

4. Eat a healthy diet. Avoid trans fats, which increase bad cholesterol and decrease good cholesterol. Avoid highly refined carbohydrates, such as white-flour products. Add monounsaturated fats, such as canola or olive oil.

5. Consider medications. Niacin, available over the counter, is the most effective HDL-raising medication available. Niacin can be strong medicine. Work with your doctor if you want to try it.

Visit www.HealthMart.com to learn more about controlling your cholesterol.

Psoriasis is a non-contagious skin disease. The National Institute of Health estimates as many as 7.5 million Americans have psoriasis. The most common form, plaque psoriasis, appears as raised, red patches or lesions covered with a silvery white buildup of dead skin cells, called scale.

Psoriasis is chronic (lifelong) and varies from person to person, both in severity and in how it responds to treatments, according to the National Psoriasis Foundation.

Most people with psoriasis have a mild case. It usually is not progressive, meaning it won’t necessarily get worse over time. It has a genetic component and may run in families.

Many different treatments are available – some over the counter, others by prescription. Most people with psoriasis can be treated with topical medication or a combination of treatments. No single treatment works for everyone.

For more information on psoriasis, visit www.HealthMart.com.

Symptoms include

Women experiencing these symptoms almost daily for more than a few weeks should see their doctor.

Source: Gyncologic Cancer Foundation, American Cancer Society.

Back off! Has back pain ever made you feel that ornery? At some point in your life, you may join — if you haven’t already — the eight out of ten people who find their lives interrupted by back pain. Luckily, you can take many steps to prevent back pain or to manage it, if it does occur.

Back pain can come on suddenly—maybe after falling or lifting a heavy box. This is called acute back pain. If it lasts for more than three months, it is chronic. Pain may range from a dull ache to a sharp, shooting pain—one that can even radiate down your leg. This is sciatica.

Many things can contribute to your risk for back pain, including heredity and age, which you can’t control. But you have a great deal of control over other risk factors. For example, keeping muscles strong and flexible with exercise is one of the best ways to prevent back pain. If you avoid smoking, eat a healthy diet, and manage your weight, you’ll also go a long way toward preventing back problems.

Using good posture and body mechanics are essential. This puts less pressure on your spine. Learn how to sit with your back aligned. Lift by bending your knees and squatting. Push, don’t pull, heavy loads. And, don’t forget to take frequent breaks throughout the day.

But what if you wrench your back during that weekend tennis match? Or, your back muscles start to spasm after too many hours in front of a computer screen?

For a sudden injury, sometimes the best thing to do is to take a wait-and-see approach. Use gentle movements, and don’t stay in bed for more than one or two days. Lie in a position that takes pressure off your back, such as flat on you back with a pillow under your knees. Acetaminophen, aspirin, or ibuprofen can make a big difference. Come to me for advice about this.

You can also try a combination of cold and heat for pain relief. Cold packs are great for reducing inflammation and heating pads can enhance blood flow, which reduces painful muscle contractions called spasms. I can advise you about which to use and how often. See your doctor if self-care gets you no response within 72 hours.

If your back pain becomes chronic, visit your doctor to discuss the best options for you. In addition to over-the-counter (OTC) analgesics and nonsteroidal anti-inflammatories (NSAIDS), a prescription pain-reliever or muscle relaxant may help. Also ask about alternative therapies, such as spinal manipulation, massage, or acupuncture. In some cases, surgery is needed, but usually it is not required.

Ask yourself whether you can take steps to get better sleep or to better manage your stress. These changes can also make a big difference.

Remember to call your doctor if you have any of these signs or symptoms: severe back pain after an injury or that doesn’t improve with rest; numbness or tingling; or back pain combined with weakness, trouble urinating, or fever. These can be signs of a more serious problem.

Festivities, families. Fireworks and sparklers. They seem to go hand in hand. Every year millions of Americans celebrate July 4 with sparklers. The National Council on Fireworks Safety encourages everyone to enjoy the holiday – safely.

More than 50 percent of sparkler-related injuries happen to children under age 14. The NCFS reminds all parents to be careful when using sparklers around children and urges everyone use sparklers in a safe and responsible manner:

The staff at Milburn HealthMart Pharmacy wish you a safe and happy holiday.

LISTEN UP! There’s a lot you can do

To prevent noise-induced hearing loss

Noise-induced hearing loss is the slow loss of hearing caused by exposure to too much noise. As many as 10 million Americans have this kind of hearing problem, according to the American Academy of Family Physicians. To help prevent it:

If you think you may have hearing loss, have your hearing tested. Your family doctor can recommend an audiologist.

Bathroom Safety

You may think of it as your hygiene haven, but your bathroom has the potential to be an accident trap, especially for the younger or older members of your family. A few of the leading causes of fatal injuries in homes are falls, poisonings, and drownings. The bathroom is often the scene of the "crime." With a few simple precautions, however, you can greatly reduce the risks.

Although a soapy tub or wet floor can pose a slip-and-trip hazard for anyone, seniors are at greatest risk. Among people age 65 and older, falls are the leading cause of death from injury. The risk is six times greater for people older than 75. Here’s where you can start to lower those risks: Replace loose throw rugs with non-slip bath mats, and bar soap with a liquid soap dispenser. Refrain from waxing floors, and make sure to clean up water spills right away. Install grab bars in tubs and showers and near toilets. It might be worth having a professional do this for you. A bathtub bench or shower chair and raised toilet seat can greatly help people in your family with mobility problems. Finally, use nightlights to reduce the risk of falls during those inevitable middle-of-the night bathroom visits.

Six thousand people die and 300,000 suffer serious illnesses from accidental poisonings each year. Yet, according to the State of Home Safety in America, 82 percent of families don’t secure their medications. One of the best precautions you can take is to keep medication lids tightly closed at all times and to store medications in a lockable cabinet. Be sure to also add the following to a locked cabinet: mouthwashes, nail polish and remover, hair dye and sprays, cosmetics, and cleansers, as well as sharp objects such as razor blades and nail scissors. Remember: many children are climbers and can reach a high medicine cabinet in an instant, using the toilet and sink as their "stepping stones."

According to the National SAFE KIDS Campaign, hot water scald burns cause more deaths and hospitalizations than any other burns from hot liquids. Hair curlers, curling irons, and space heaters are other common causes of burns. Take heart. You can help prevent these kinds of accidents. First, set your water thermostat to 120 degrees F or below. Before bathing a baby, test the water temperature with your wrist or elbow. Consider buying a faucet cover to pad a hot faucet and install childproof knobs to prevent young children from turning on water in a tub or sink.

To prevent other accidents in the bathroom, keep electrical appliances, such as hair dryers, away from water and stored up high when not in use. Keep space heaters out of the bathroom. Make sure your bathrooms are protected by ground fault circuit interrupters (GFCIs). These ground an appliance if it comes into contact with water. Also cap your electrical outlets with childproof safety covers. Finally, never ever leave a small child alone in a bathtub — not even to answer the phone or door.

At our HealthMart pharmacy, we can help you make your bathroom safer for every member of your family. Look for a selection of quality, cost-effective home safety products. If you can’t find what you need we can order it for you.

6/9/08

Put calories on a budget to shed pounds

Simple method makes "spending" calories easier to control

If we could budget our calories like we budget our money, we would have a much better chance at reaching and stay at a healthy weight, says Karen Brewton, M.A., R.D., a registered dietitian with The Methodist Hospital Wellness Services in Houston, Texas.

Simply pretend that each calorie is equal to one penny, she suggests. Take you ideal weight and add a zero to it, and you have your calorie "budget" for the day. For example, if you want to weigh 120 pounds, you would have 1,200 calories, or $12, to spend per day to reach and maintain your ideal weight.

Can you earn extra "money" on this plan? Sure. The more you exercise, the more you can earn toward either your daily dietary budget or for a "savings account" that you can use later in the week. You can earn 100 calories, or one dollar, for every 15 minutes of exercise, Brewton says.

This simplified way of looking at weight loss makes it easy to see that large coffee drink with whipped cream might be a budget buster.

Want more information on healthy weight loss? Visit www.HealthMart.com

6/5/08

Thanks to the Food and Drug Administration (FDA), trans fats can no longer hide out incognito in your food. As of January 2006, trans fats joined saturated fat and dietary cholesterol on food labels — a move that could make a big difference in your health and that of your children.

What are trans fats? Although naturally occurring in small amounts in some animal-based foods, trans fats are mainly the invention of food manufacturers. They add hydrogen to vegetable oil, turning it into a solid fat in a process called hydrogenation. Why would they do that? Solid fats are less likely to spoil, which increases the shelf life of foods and prolongs their flavor.

Unfortunately, there’s a down side to this manufacturing magic trick. As it turns out, trans fats are believed to be even more harmful than cholesterol and saturated fat. For starters, they deliver a double whammy — increasing the bad kind of blood cholesterol (low-density lipoprotein, or LDL) and lowering the good kind of blood cholesterol (high-density lipoprotein, or HDL). They also increase the levels of another type of fat (called triglycerides), lead to obesity, and may cause inflammation. These changes all greatly increase your risk of heart disease.

In the past, you needed to know the "code words" for trans fats — such as "shortening" or "partially hydrogenated" vegetable oil. Today you can check food labels to see which foods contain trans fats. Now that the cat is out of the bag, some food manufacturers are scrambling to eliminate trans fats from their foods. However, these kinds of foods still may contain them:

When you check food labels, see if trans fats are in the first three to four ingredients. If so, avoid that product. Choose foods with lower combined amounts of saturated and trans fats, as well as lower levels of cholesterol. Don’t be tricked by labels that say "no cholesterol" or "cooked with vegetable oil." The product may still contain bad fats.

The American Heart Association recommends getting no more than one percent of your total daily calories from foods containing trans fats. If you eat 2,000 calories a day, that’s only two grams or less. To put this into context, a large serving of fries (with no label to warn you) often contains five to eight grams of trans fats.

Replace solid shortenings, hard margarines, and butter with liquid vegetable oils, such as olive, canola, soybean, peanut, corn, or sunflower and soft margarines. Instead of high-fat meats, choose foods such as fish, nuts, and lean meats.

Try not to shop on an empty stomach—that’s a recipe for poor food choices. Fatigue can also prompt you to zip into fast-food restaurants. Remember: it’s up to you to take responsibility for the foods you bring into your house and put in front of your children. Your kids will eat what is there.

Minimizing trans fats in your family’s diet could have a tremendous impact. By some estimates, eliminating trans fats from our food supply could prevent up to 19 percent of 1.2 million heart attacks and related deaths each year. Do the math. You’ll be impressed.

5/27/2008

Avoiding menstrual migraines

Estrogen is the culprit, experts say

Approximately 9 million women in the United States suffer from migraines, and about 60 percent of them report an increased number of headaches in association with their periods. These menstrual migraines are thought to be triggered by the monthly drop in estrogen that occurs with monthly periods, and they often begin between two days before and one day after the start of a women’s period.

If you suffer from migraines during your period, try keeping a calendar to track both your period and your headaches, suggests the American Council for Headache Education. That way you’ll know when it’s best to avoid common migraine triggers such as a lack of sleep, alcohol consumption or going too long between meals.

Most people who suffer from headaches tell their doctors about their pain only as an afterthought. And 31 percent have never seen a health-care provider for their condition, according to the National Headache Foundation. The result is a lot of needless suffering. So if avoiding triggers doesn’t help, see your doctor.

Wisit www.HealthMart.com to learn more about preventing and treating headaches.

MENS HEALTH:

Be Safe – Protect Yourself and those you love

Hey guys, what comes to mind when you think about safety and protecting yourself? Is it fastening seat belts, applying sunscreen, wearing helmets or having smoke detectors?

It’s all of these things and more, according to the U.S. Centers for Disease Control and Prevention. It’s everything from washing your hands to watching your relationships. Did you know that men at work die most frequently from motor-vehicle incidents, machine-related injuries, homicides and falls? Remember to protect yourself and others wherever you are.

Researchers at the Yale School of Medicine have found that a low concentration of vitamin E in the blood is linked with physical decline in persons age 65 or older.

Published in the Journal of the American Medical Association, the study included 698 people 65 or older. The researchers collected blood samples to measure the micronutrients in the participants’ diets, including folate, iron, and vitamins B6, B12, D and E. They assessed physical decline in the study participants over a three-year period using an objective test of three tasks: walking speed, rising repeatedly from a chair and standing balance.

"We evaluated the effects of several micronutrients and only vitamin E was significantly associated with decline in physical function," says lead researcher Benedetta Bartali, a nutritionist and Browne-Cox Postdoctoral Fellow at Yale School of Medicine. "The odds of declining in physical function were 1.62 times greater in persons with low levels of vitamin E compared with persons with higher levels."

According to the National Institutes of Health, Office of Dietary Supplements, the recommended daily allowance for vitamin E for adults is 22.5 IU.

Women who sleep five hours or less per night weigh more, on average, than those who sleep seven hours, according to a study presented at the recent American Thoracic Society International Conference.

The study found that women who slept for five hours per night were 32 percent more likely to experience major weight gain (defined as an increase of 33 pounds or more) and 15 percent more likely to become obese over the course of the 16-year study compared with women who slept seven hours per night. Women who slept for six hours a night were 12 percent more likely to become obese compared with women who slept seven hours a night.

The study included 68,183 women who were enrolled in the Nurses Health Study. They were asked about their typical night’s sleep and were then asked to report their weight every two years for 16 years.

"Even a small difference in weight can increase a person’s risk of health problems such as diabetes and hypertension," says lead researcher Sanjay Patel, M.D., assistant professor of medicine at Case Western Reserve University in Cleveland, Ohio.

5/9/08

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

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.

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.

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.

4/22/08

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.

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 BONES

When 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. 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.

2/4/08

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

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

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.

1/16/09

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

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.

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.

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!