Archive | August 2013
The key to HEALTHY BONES!
The infrastructure of the human body that allows us to perform our daily activities from standing, to sitting, to walking, or even climbing is our skeletal system. The major pillar or beam in the skeletal system is the vertebral column (spinal column). This bone structure allows us to bend, stand upright, twist, to dancing up a storm down are happy trail of life, if taken care of properly. If not, you may not be considering your life a happy tune, during that time of injury that can be a short or long haul before resolved, if ever. This infrastructure is so vital in our activities of our daily life. Many of us don’t realize that until the injury or damage sets in. There is one way you can bypass this disaster, not have it become a part of your life which is taking preventative measures; especially if you do heavy lifting in your life. One major ingredient to preventative measures is proper body mechanics but the trick here is never lift heavy items from below your waist level without bending your legs or even better without a second person helping you or some form of support but there is more to it than just that. There are more factors involved in helping you keep your back with all other bones strong. That would be healthy dieting, maintaining a good weight for your height (body mass index), and good exercise (not necessarily work out but if that is what you enjoy doing, it’s even better and don’t stop). All these ingredients to a better development and maintenance of your skeletal system=HEALTHY HABITS. A plus and benefit that many choose to do is going regularly to a chiropractor who can keep your spine in alignment (see one before injury starts). Recommended in Rockland County, NY is Dr. Diane Gregory, who I go to for my back and who has done both prevention & Rx; www.gregorychiropractic.com.
The key is to be living a healthy life. This consists of diet, exercise, activity and healthy habits learned and practiced in your routine daily living that will help prevent or assist you in treating bone and back injuries; even problems caused by the inactivity with doing heavy lifting (Ex. lack of any muscle tone or muscle knots), which can inflict bone or back injuries. The better we treat ourselves EVERYDAY regarding health the higher the odds we will live a longer life.
One common problem in America that can occur if not living healthy and/or using improper body mechanics with heavy lifting, especially frequently, can increase the risk of sciatica nerve damage. The pain of sciatica is typically felt from the low back (lumbar area) to behind the thigh and radiating down below the knee. The sciatica nerve is the largest nerve in the body that begins from nerve roots in the lumbar spinal cord in the low back and extends through the buttock to send the nerve ending down the lower limb to the foot. Depending on the precise cause of the sciatica symptoms with the duration, the outlook for recovery from sciatica ranges from excellent to having long term chronic symptoms. This can be prevented to some extent by avoiding low back trauma injuries. Thinking before lifting is the one of the best ideas. Osteoporosis is a common bone problem that is a abnormal loss of bony tissue resulting in fragile porous bones attributable to a lack of calcium, most common in postmenopausal women. This progressive bone disease that’s characterized by a decrease in bone mass and density leads to an increased risk of a fracture. The causes of this disease that are modifiable (can be changed) would be: Vitamin D deficiency, menopause, excess alcohol, tobacco smoking, malnutrition (identified risk factors include low dietary calcium and/or phosphorus, magnesium, zinc, boron, iron, fluoride, copper, vitamins A,K,E, and C; also D where skin exposure to sunlight provides an inadequate supply. Excess sodium is a risk factor. High blood acidity may be diet related, and is a known antagonist to the bone. Some have identified low protein intake as associated with lower peak bone mass during adolescence and lower bone mineral density in elderly populations. Other risk factors are inactive, underweight, heavy leads-a strong association between cadmium and lead with bone disease has been established. Low-level exposure to cadmium is associated with an increased loss of bone mineral density readily in both genders. Some studies even show soft drinks can increase the risk of osteoporosis related to high phosphoric acid. Others suggest soft drinks may displace calcium containing drinks from the diet rather than causing osteoporosis. Another bone disorder is osteomalacia that is a softening of the bones caused by defective bone mineralization secondary to inadequate amounts of available phosphorus and calcium. The most common cause of the disease is a deficiency in vitamin D, which is normally obtained from the diet and/or from sunlight exposure.
We can help our bones in many ways. There is not just one food to eat or one type of exercise to do or one healthy habit to practice to keep you healthy with strong bones, there are choices. Come to my website for no fee, no charge, no hacking, just letting you check us out to look further in understanding how to take a healthier shape for your life with Dr. Anderson and even myself as your health coach. We can help you learn what healthy habits &/or diet changes that you feel you need and want in your daily living for a healthier way of life. It allows you to make all the decisions in what you want to do regarding what to eat (diet), what exercise/activity, and what healthy habits you want to add in your daily routine life. We just provide the information and healthy foods in your diet through information to broaden your knowledge with even a catalog on diet foods, if you desire. You make all the choices. Wouldn’t you want less risk of bone or back injury or disease for yourself and for others throughout the nation including the future generations? Than join me and others. Thank you for taking the time to read my introduction to how we can help you get healthier and make a healthier USA. Click onto heathyusa.tsfl.com and I hope to hear from you soon. If you like what you see spread the good cheer. Let’s build a stronger foundation regarding HEALTH in America.
Quote for Monday
The Quote for the Weekend
Quote for Friday
Children/Adolescents and health today
It is the role of the government and people of America to help solve problems with society, including our health crises. Obesity is a health epidemic across our country, and we have a responsibility to promote good nutrition and healthy eating so we can reverse this alarming trend.
Learning young about healthy habits in your diet which includes the foods you eat on a regular basis with taking in moderation treats is vital to your turn out later in life. These treats would be from fast foods to even deserts that are not low in calories or fat or cholesterol or carbohydrates (Ex. Cheesecake, milk chocolate, pie, etc…). You need to keep your weight or the body mass index in therapeutic range while balancing rest and exercise that will help decrease the percentage of disease in your body with hopefully impacting others in this generation and the ones to follow in living this lifestyle. Let us not forget today’s middle age or later age group in America with disease factors already set in are due to early unhealthy eating and lifestyle for many years; but you can also change your eating habits with exercising moderately and have better health results also (It is recommended that your general practitioner clear you with diet and activity first, especially if diagnosed with disease or illness already). The government helps out by passing through Congress in 2010 rules required under a child nutritional law in their effort to get childhood obesity decreased to a minimum, one day, like some countries. Society has gotten involved where schools took action with improving their lunches and even vending machine options with others still selling high fat & high calorie foods. Parents and teachers still have to work harder with reinforcing healthy eating habits in their children both in the home and classroom setting so that the future will be a healthier one for them and their children. For this to take place today’s children have to walk a pathway at a young age to get in the state of mind to strive for overall wellness. This will definitely decrease certain diseases caused by poor eating habits with sedentary lifestyles, sooner than you think. From Feb. 2013 the agriculture department already involved regulating nutritional content of school breakfasts and lunches that have already been subsidized by the federal government, but most lunch rooms also have a la carte lines that sell other foods and hopefully that has changed. Also, food sold through vending machines and in other ways outside the lunchroom has never before been federally regulated as of Feb. 2013. Mom and Dad your peeps need your guidance not just the schools or the government, since they don’t always use the best judgment but in being fair neither did all parents in history going back 30 to 50 years for lack of knowledge or not caring (Ex. Smoking, eating high fat, no exercise, etc..). If all three were successful we would have less percentage in diseases or illnesses that are now are still in high proportions not just due to heredity or sex or race or age risk factors (meaning not modifiable risk factors, which we can’t control). These factors for some may have been the primary reasons for getting the diagnosis of the disease/illness they have but for many it is due to, 100% or contributed to their modifiable risk factors, with living poor health habits that are modifiable risk factors meaning we have control in these factors through changing them. If the overall USA controlled their modifiable risk factors in time we would see this country healthier, with less disease, living longer, helping our future generations start on the right pathway to wellness at a young age with not reaching their middle age or older with health injuries that could have been prevented in many cases (Ex. would be Atherosclerosis=blockages in are vessels leading to many heart attacks or strokes, Diabetes II, coronary artery disease, and more.). It has to start somewhere and the drive to a healthy USA is increasing healthier habits in our daily lives, join me. Do you want a better body, or expanding a healthier society overall? Than stop searching, move forward with me and click onto healthyusa.tsfl.com. It will give you the direction to reaching both a better body and society, if enough do it. Let’s spread a universal fit way of living today and later with making all ages more “lean and mean” with less disease. There are no tricks like fee charges, donations, hacking, or subscribing to something, go to the website and take a peek. Your just glancing at a web site seeing what it has to offer, come on by. Remember you make all the choices and no pressure. There are advantages to healthier living.
Quote for Thursday
Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same. President Ronald Reagan______________
How glucose, insulin, and your diet work all together regarding your METABOLISM that controls your WEIGHT.
The foods we eat that contain starches, carbohydrates, calories are made up of sugar. When food reaches our stomach in time digestion starts to take place where these foods are broken down in the stomach into individual or complex sugar molecules ( glucose being one of the most common and important ones). The glucose then passes from our stomach into our bloodstream when it reaches the liver 60 to 80 % of the glucose gets stored in that organ turning glucose into inactive glucose that’s converted to glycogen. The purpose for glycogen is when our glucose is low and our body needing energy we have this extra stored sugar, glycogen, to rely on. This is done by the liver which allows the sugar to be stored and released back into the bloodstream if we need it=energy, since nothing is in our stomach at that time, in that case scenario). When glucose=an active sugar, it is our energy for our cells and tissues and is a sugar ready to be utilized by the body where it is needed, by many organs. Think of a car for one moment, and what makes it run? That would be gas/fuel for it to function. The same principle with glucose in your bloodstream=fuel for the human body so we can function, for without it we wouldn’t survive. That is the problem with a person that has diabetes. They eat, they break the food down, the glucose gets in the blood but the glucose fuel can’t be used due to lack of or NO insulin at all. Insulin allows glucose to pass into our cells and tissues to be used as energy/fuel for the body parts to work. Glucose is used as the principle source of energy (It is used by the brain for energy, the muscles for both energy and some storage, liver for more glucose storage=that is where glucose is converted to glycogen, and even stored in fat tissue using it for triglyceride production). Glucose does get sent to other organs for more storage, as well. Insulin plays that vital role in allowing glucose to be distributed throughout the body. Without insulin the glucose has nowhere to go. So lets review this, when digestion occurs a process happens = Breakdown of the sugars that release into the circulatory system gives you free floating active glucose in the blood, than the pancreas senses that and releases insulin in the blood, the insulin allows sugar to pass into the blood cells & to be stored somewhere or utilized by the body (without this process hyperglycemia would occur, like in a diabetic=high sugar levels). When the glucose in the blood reaches the liver a cell sensor picks it up and allows the glucose to go into this organ where glucose is stored as glycogen=inactive glucose. Insulin plays a key role in multiple parts of your metabolism. Insulin allows the building up of many sources in the body that is called SYNTHESIS. Insulin allows protein synthesis, fat synthesis and cell growth to occur in the body. Now understanding how the body works with insulin and glucose lets understand how this has anything to do with controlling obesity.
When you eat a meal let’s say breakfast (fasting from the night before) your sugar level in a normal person is about 80 that time of the day. After the meal in 1hr the sugar level starts peaking as soon as the pancreas senses glucose it starts releasing insulin that does its storage in the different ways previously discussed. Within a few hours after the meal the glucose level is down again, if eating several small meals a day and healthy. People eating 3 large hyperglycemic meals a day cause spikes in their glucose levels and are turning on insulin to be released in the bloodstream, by the pancreas organ, which stimulates up your FAT STORAGE system. You need to make a change in that diet by eating 6 small low glycemic meals a day (have one meal every 3 hours). This shuts down your fat storage. When eating low glycemic foods like lentils they raise sugar in the body 28% (slightly) as opposed to high glycemic (sugar) foods like pizza, soda, bread, cornflakes. Your body can handle high glycemic foods occasionally but not daily since it will allow constant high levels of glucose with the pancreas stimulated to frequently releasing insulin into the bloodstream and this turns on fat storage and converts all extra energy=glucose to FAT. Do that eating pattern routinely and you’ll see higher risk of putting weight on. This extra energy=glucose is because the meal was high in glucose and what the body needed was used but the excess glucose from the high glycemic meals goes to FAT storage. So what’s the key resolution to weight loss eat 6 low glycemic meals a day= low fat, low carbohydrates, low sugar keeping your baseline glucose at a steady and low sugar level on a regular basis with still treating yourself to occasional high glycemic meals. Follow this plan and in the first week eating like this I lost 5lbs or more and in the second week another 5lbs and since 1 to 2 lbs. per week . Remember don’t start occasional high glycemic meals till you reach your ideal weight that you want to be at. If you don’t, you put your diet 3 days back. To learn more about healthy habits in your life with diet, some exercise, and how to reach your ideal weight like I am doing come to my website healthyusa.tsfl.com . I lost 22lbs already and I’m not obese by the body mass index. Join me and go to healthyusa.tsfl.com. No charge, fee, gimmick, donations and no hacker. It’s just obtaining information about how to live your life healthier, even your family or friends (if interested) get involved in being healthier with possibly spreading this great news to make a healthier USA for ALL age groups. Thank you for your time and I hope I have spread some light on someone. When I made this a routine in my life it got so EASY since I put health before my taste buds desires. It took time for not cheating but it worked.
Quote for today
Always turn a negative situation into a positive situation.
MichaelJordan_______________________________
How to stay healthy with acid reflux-GERD-Part 2.
Understanding what GERD is, its causes, its symptoms, the effects it has on your body and the way your body responds to specific treatments is necessary to help you devise a plan with your activities of daily living, including diet, to help manage the condition. If you haven’t seen my Part 1 just click on it onto my webpage than read yesterday’s article part 1 than read this. All you can do is apply your own GERD diet experimentation to the suggestions of others and try available treatments until you find what works for you. Also, there are foods that have a reputation for being ‘safe’ (foods to avoid acid reflux) in most cases, as well as others that are known for being main contributors to acid reflux.
I recommend you go to http://www.gerd-diet.com which helps explain about foods and how they work with GERD. They do state the following:
Armoring Yourself with Patience and Willingness to Experiment (meaning this takes time in finding out what exacerbates your GERD and what helps it heal—Like an open wound, it takes time.) Sorry,There Is No One-Size-To-Fit-All With-A-GERD Diet (for relief or resolution)
Your Own Trigger Foods.
Given the complex nature of GERD, this one has to be added. I know it is repetitive, but everyone has certain foods that irritate their condition and causes severe symptoms. Make a list of these foods and avoid them in the future. This means make a journal for the next 2 weeks or more and see what caused your GERD symptoms to remember them with not eating fast which can cause GERD also (habit change).
GERD Diet FoodsA List of Food Groups and What Is Safe and Best to Avoid The following lists are comprised of foods that are typically known to be ‘safe’ or to ‘trigger’ symptoms.
Again, just because something is on the “avoid” list does not mean that you cannot eat it. Similarly, something appearing on the “safe” list does not guarantee that it will not cause a problem for you. This is simply provided as a guideline to give you a place to start and to make it easier for you design your own personal GERD diet.
|
FOOD GROUPS |
SAFE |
AVOID |
| FRUITS | Apples (fresh and dried), apple juice, bananas, pears, peaches, melons, strawberries, grapes | Oranges and orange juice, lemons and lemonade, grapefruit and grapefruit juice, tomato and tomato juice, cranberries and cranberry juice |
| VEGETABLES | Baked potato, broccoli, cabbage, carrots, green beans, peas, asparagus, lettuce, sweet potatoes | Raw onions, peppers, radishes, french fries, mashed potatoes |
| MEAT | Extra lean ground beef, steak (London Broil), skinless chicken breast, egg whites or substitute, fish (with no added fat), white turkey meat | Fatty ground beef, marbled sirloin, chicken nuggets, buffalo wings, fried meat |
| DAIRY | Feta or goat cheese, fat free cream cheese, fat free sour cream, low fat soy cheese | Whole milk, chocolate milk, ice cream, high fat cream cheese or sour cream |
| GRAINS | Cereal (bran or oatmeal), corn bread, graham crackers, pretzels, rice (brown or white), rice cakes, millet, quinoa | High fat grain products (cheese bread or products made with whole milk) |
| BEVERAGES | Water, herbal teas, non-citrus drinks, skimmed milk | Caffeinated beverages, whole milk, alcohol, carbonated beverages |
| FATS/OILS/CONDIMENTS | Low fat salad dressing, herbs ( basil, thyme, sage, oregano), hummus, mild sauces | Mustard, chili sauces, creamy salad dressing, black pepper, vinegar, curries, pickles, mint |
At this point, there is no alternative medicine therapies that have been accepted as proof for treatment(s) or 100% resolution for GERD.
However, like every other aspect of the disease, it really is an individual decision. Some people have reported natural remedies that have given amazing results with their GERD diet (healthier approach) while others find that prescription medications have little effect (meds can cause side effects temporary or permanently, depending on what it is).
GERD can be due obesity, lifestyle (unhealthy habits) and diet. **It is recommended to see an MD first before making any decision on your own in treatment with a combination of or just one of the following: meds, diet or even health habit changes, especially for those people with disease/illness (s) present (Ex. Diabetes, cardiac disease, etc…).** If you need help with your GERD in prevention or treatment, that is primary or secondary care, than stay on this webpage which can help you out with your healthy GERD plan.
**We can show you many healthy habits to use in your daily life regarding what foods are healthy in eating (using all 4 food groups), how to properly eat your meals, how to lose weight effectively because of obesity, how to maintain an ideal weight, know what healthy activity/exercise is for you (non-strenuous to work out) and lastly knowing how you control or increase your metabolism with how it works with the different food groups, including the size of the meals you eat. You make the choices of what foods you want in your body. You will be able to treat yourself to foods high in fats, carbohydrates or sugars occasionally when you reach your therapeutic ratio of your body mass index=BMI (ideal weight). I hope you join me like so many others that were so happy with our results and how it financially keeps you within your budget (not unreachable). **You take a look for yourself and I think you may just like what you see. No gimmick, No hacking, No contract, No fee, and No donations it’s just a look at the website healthyusa.tsfl.com.** **I have been a RN a quarter of a century, have seen disease from oncology units to cardiac units (telemetry, ICU, Pulmonary care units), to all types of med surg., to rehab facilities, to spinal cord injuries and amputee units & could go on with my experience. I have worked from sea to shining sea, NY to California. I saw what unhealthy habits have done to many people regarding their bodies, of all ages, in the U.S. I will try every attempt not to end up like that but be healthier in living my life with staying out of facilities within my ability. I’m not just a sales person with a pitch. I even have GERD due to eating too fast over the years as a RN and did learn and practice healthier habits. Join me and so many others where you can make yourself healthier and then even possibly others with just passing on what you have learned. You may even get this urge to pass this knowledge on to others, like I did. Spreading this kind of lifestyle all over can only help our country with decreasing many numbers of diseases that we have inflicted on ourselves regarding certain diseases (Ex. Obesity, Diabetes II, Cardiac, Lung Cancer, GERD etc…) due to living unhealthy lifestyles with poor diets. Let us make a healthier USA for us now and in the future generations to come. I hope you have found this article educational and useful in learning about understanding how the disease GERD works with knowing the symptoms that can arise when it’s active with some of the treatments.