More folate linked with less allergy

NEW YORK (Reuters Health) - People with high folate levels in their blood tend to have lower levels of IgE antibodies - the antibodies produced in response to allergic disease -- and reduced risk of developing an allergic reaction or wheeze, physicians at Johns Hopkins School of Medicine report in an early online issue of the Journal of Allergy & Clinical Immunology.
"Lower folic acid levels have been implicated in a variety of inflammation-mediated diseases, such as cardiovascular disease and rheumatoid arthritis, and therefore it is possible that folate might mitigate against, rather than promote, allergic diseases, which are also inflammation mediated," study authors Dr. Elizabeth C. Matsui and Dr. William Matsui write.
Their study was based on data from 8083 subjects ages 2 to more than 85 years (average age 38 years) who participated in the 2005-2006 National Health and Nutrition Examination Survey (NHANES). Blood levels of folate, total IgE, and IgE antibodies to dust mite, cat, dog, cockroach, and Alternaria (a type of mold) were measured.
A high total IgE level was defined as greater than 100 kU/L, and allergic sensitization was defined as at least one allergen-specific IgE measurement of at least 0.35 kU/L.
The odds of a high total IgE level, allergic response, and wheeze during the previous year decreased with increasing levels of folate in the blood, which ranged from 0.7 ng/mL to 171.0 ng/mL.
After controlling for sociodemographic factors, the odds ratios for high total IgE, allergic response, and wheeze around was 0.60 to 0.70 for the highest quintile of serum folate compared with the lowest quintile.
The researchers recommend future studies to define the relationships among blood folate levels, allergy and asthma, to determine if these associations cause allergy and wheeze, or if they are mediated by other mechanisms.

7 Ways to Save Your Bones

7 Ways to Save Your Bones
By Edward C. Geehr, M.D., LifeScript Chief Medical Officer

Published May 17, 2009
If you’re older than 30, your skeleton’s already rebelling, tossing out bone faster than you can replace it. As doctors deliberate over when to begin osteoporosis treatments, your best bet is to get serious about diet and exercise. May is Osteoporosis Month, so it's time to bone up on how to hang onto your main frame. Plus, find out how much you know about supplements with our quiz…
We’ve all seen elderly people with humped backs or heard stories about grandparents who fell and broke their hips. Some of us even know women in their 50s who break a rib working out or moving furniture, only to learn they have osteoporosis, a loss of bone that leads to debilitating bone fractures.
Osteoporosis is a major health threat for aging females: About 8 million of the 10 million osteoporosis sufferers in the U.S. are women. Another 34 million have osteopenia, a precursor to the disease. And one in three women over 50 get fractures resulting from osteoporosis.
What Bone Loss Looks LikeBone is not just a solid hunk of calcium; it’s living, growing tissue with a soft core and a hardened framework of calcium phosphate. The inner core, or marrow, produces our blood cells. And bones (along with teeth) act as a storage tank for more than 99% of the body’s calcium.
As a living organ, bone is constantly breaking down its older framework and replacing it. Formation outpaces destruction until about age 30. After that, destruction slowly overtakes formation, causing a net bone loss.
As the loss becomes severe, bones lose density, becoming more porous and fragile. In fact, under a microscope, osteoporotic bone looks like a sponge. The weakened bone, like a dry twig, becomes more vulnerable to fractures, even under normal stresses.
That’s one reason grandma hunches over like she’s perennially searching for a dropped penny. The hump on the back of the elderly – called the dowager’s hump because it occurs mostly in women – results from small bone fractures on the front of the vertebrae, usually upper ones. As the fractured edge of a vertebra compresses, the vertebrae above it shift forward, curving the spine. The spine’s forward tip results in a hump, or kyphosis (which means "bent over").
As more vertebrae crack or collapse, the hump becomes more pronounced and painful, limiting activities as well: A woman may have to crane her neck to look someone in the face and breathing becomes more difficult because the new spinal position makes it harder for the lungs to expand.
Other common results of osteoporosis are fractures of the hip and wrists in a fall. Hip fractures – 300,000 per year – are the most serious. About 24% of hip-fracture patients – and a third of elderly men with hip fractures – die within a year, often because they can’t regain mobility.
Women are particularly vulnerable: Their bone loss accelerates in the first few years after menopause as estrogen, which stimulates bone growth, declines. Small, thin-boned women are at greatest risk. Other factors include:
Caucasian or Asian ancestry
Family history of osteoporosis
Anorexia
Low calcium and vitamin D intake
Long-term use of steroids
Cigarette smoking
Alcoholism
Inactivity
When Bone Loss Becomes a ProblemAs with many trends in medicine, the prevailing wisdom on bone loss is shifting. This is affecting recommendations on when bone-loss treatments should begin.
Normal bone mass is defined as the average bone mineral density of a white woman between 20 and 29 years old. Based on that, researchers developed a T-score: A zero score was baseline (ideal), anything between zero and negative 1 was normal; negative 2.5 or lower indicated osteoporosis.
But scores between negative 1 and negative 2.5 fell into a grey area called osteopenia, which involves low bone density and mass. It became a catch phrase for bone density scores falling outside the "normal" range.
In 2004, the National Osteoporosis Foundation (NOF) and the American College of Obstetrics and Gynecology (ACOG) advised women who scored negative 2.0 or lower (or negative 1.5 or lower if they had certain risk factors such as family history, smoking etc.) should get osteoporosis treatment.
That shift increased the number of aged 65-plus women recommended for treatment from 6.5 million to 11 million. For women 50 to 64 years old, the treatment group expanded from 1.6 million to 4 million.
Now women’s health experts question whether those diagnosed with osteopenia need medical treatment. The medications are expensive and can have significant side effects, such as chest pain severe joint, bone or muscle pain or heartburn.
The new standard raised questions: How much would the extension of treatment reduce serious fractures? At what point along the continuum of bone loss – from osteopenia to osteoporosis – should treatment begin and when do the benefits outweigh the cost and risks?
Your Bone-Saving OptionsFortunately, you don’t have to wait for doctors to weigh in to protect yourself. Here are seven ways to strengthen your bones:
1. Eat for better bones. Bulk up on foods high in calcium and vitamin D. Calcium is the major bone builder, but it needs vitamin D to do its job. Vitamin D helps the body absorb calcium that would otherwise flush out in our urine. Foods high in calcium include dairy products, tofu, sardines, salmon, turnips and leafy greens. Foods high in vitamin D: salmon, tuna and other saltwater fish, fortified milk, egg yolks, liver and fish oils.
2. Get some daily sun. Sunlight stimulates the production of vitamin D in our skin. So get about five to 30 minutes of sun – without sunscreen – at least twice a week. (But don’t overdo it because too much sun raises the risk of skin cancer.)
3. Exercise. Just like muscles, bones need exercise to stay healthy. Strength training with weight-bearing exercises (such as walking, jogging and dancing) helps prevent or slow progression of osteoporosis. Strength-training increases the tug of muscles on the bones and weight-bearing exercise also stresses bones, which keep them strong. For four bone-building exercises, check out our slideshow.
4. Consider supplements. If you can't get enough calcium from food or sunshine, take a daily supplement that includes 1,000 milligrams calcium and 400 I.U. (international units) of vitamin D. But don't take it all at once: The body can only absorb 500 milligrams of calcium at a time.
5. Get a bone density test. A bone mineral density test – a DEXA scan, or dual-energy X-ray absorptiometry – will show how your bone mass is holding up. The NOF advises women older than 65, and those with risk factors (like thinness, family history, history of fractures) to get one earlier. Because bone loss accelerates after menopause, doctors also recommend getting a baseline bone scan, especially if you’re not planning to take estrogen. At the very least, discuss the test with your doctor.
6. Move to medications. If you have osteopenia or osteoporosis, discuss drug therapy with your doctor. Medications include biphosphonates (alendronate, risedronate and ibandronate), raloxifene, calcitonin, teriparatide and estrogen/ hormone therapy. Biphosponates, the most widely used medication for osteoporosis, increase bone mass and reduce the incidence of spine, hip and other fractures.
But they have drawbacks: They’re tough to swallow and hard on the GI tract, leading to heartburn and gastric ulcers. Some meds can be given intravenously, but they can cause side effects such as flu-like symptoms, muscle and joint pains and headaches.
7. Protect yourself from falls. Remove slippery area rugs, salt icy pathways, wear snow and ice traction cleats on your shoes (buy them online or at sporting stores) – and use a cane or walker if you need one. This won't keep you from getting osteoporosis. But given the devastating repercussions of hip fractures, it doesn't hurt to skid-proof your house.
What’s Your Supplement IQ? You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Test your IQ with this supplement quiz.
The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. LifeScript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by LifeScript is solely at your own risk.
Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Copyright © 1998 – 2009 – www.LifeScript.com – All rights reserved.

How Strong Are Your Rotator Cuffs?

How Strong Are Your Rotator Cuffs?
By Jorge Cruise, Chief Diet and Fitness Expert

Published May 17, 2009
You’ve heard of handcuffs, but are you familiar with rotator cuffs? Nestled in the shoulder joint, the rotator cuff is the group of muscles that connects your shoulder to your arm and allows the arm to move in multiple directions. Rotator cuff injuries are common among arm-swinging athletes, such as pitchers, swimmers and tennis players. But simple, repetitive movements, such as lifting objects overhead, can also result in a strained or torn rotator cuff – a painful injury that will make every day movements nearly impossible! To prevent such an injury, strengthen your rotator cuffs with this front delt raise:
Step 1: Hold a pair of dumbbells, and stand with a ball between your back against a sturdy wall. The ball should be positioned between your shoulder blades, and your body should be angled back slightly toward the wall.
Step 2: Breathe slowly as you raise the dumbbells with slightly bent elbows for a count of 10 seconds.
Step 3: Hold for 2 seconds at the maximum tension point (about eye level).
Step 4: Lower the weights back to the starting point through a count of 10 seconds.
Step 5: Repeat 3 times without resting.
Your coach,Jorge Cruise

Acupuncture relieves chronic back pain for some

Acupuncture relieves chronic back pain for some
SOURCE: Archives of Internal Medicine, May 11, 2009.

Published May 11, 2009
NEW YORK (Reuters Health) - Acupuncture may bring relief to some people with chronic lower back pain -- though whether the effects are physical, psychological or both remains unclear, researchers reported Monday.
In a study of 638 adults with stubborn back pain, investigators found that patients who received acupuncture for seven weeks generally showed greater improvements in pain and function than those given standard medical care, like medication or physical therapy.
However, the benefits were seen in both patients who underwent real acupuncture and those who (unknowingly) underwent a simulated version -- in which the researchers used toothpicks to touch, but not pierce, the skin.
The findings raise questions about the nature of acupuncture's benefits, the researchers report in Monday's issue of the Archives of Internal Medicine.
Both real and simulated acupuncture may produce true physiological effects that ease pain, according to lead researcher Dr. Daniel C.
Cherkin, the lead investigator from the Center for Health Studies in Seattle.
But both could also work through a placebo effect -- meaning that people's symptoms improve because they believe the therapy will work.
"It is quite possible that both of these explanations contributed to the observed benefits of acupuncture," Cherkin told Reuters Health.
Acupuncture has been used for more than 2,000 years in Chinese medicine to treat a wide variety of ailments. According to traditional medicine, specific acupuncture points on the skin are connected to internal pathways that conduct energy, or qi ("chee"), and stimulating these points with a fine needle promotes the healthy flow of qi.
Modern research has suggested that acupuncture may help ease pain by altering signals among nerve cells or affecting the release of various chemicals of the central nervous system.
For their study, Cherkin and his colleagues recruited patients who'd been receiving conventional treatment for chronic lower back pain.
They randomly assigned the patients to either continue with standard care or start one of three acupuncture treatments: standard acupuncture (needle placement into the acupuncture points most commonly used for back pain); "individualized" acupuncture, in which therapists could choose the acupuncture points they used for each patient; or simulated acupuncture.
After eight weeks, patients in all three acupuncture groups were, on average, faring better than those in the standard-care group. An extra one in five had significant improvements in daily functioning, and their pain had eased to a greater degree.
At the one-year mark, acupuncture patients were still reporting better functioning, though the difference in pain had faded; 59 percent to 65 percent of acupuncture patients were showing "clinically meaningful."
improvements in their daily functioning, versus 50 percent of the patients in the usual-care group.
Whatever the reasons for the acupuncture patients' improvements, the findings add to evidence that the therapy is a "reasonable treatment option" for people with chronic back pain, Cherkin said.
He stressed, though, that like all treatments for back pain, acupuncture will not work for everyone.
"Our study estimates that it makes a substantial difference in the lives of about 20 percent of those who try it," Cherkin said.
SOURCE: Archives of Internal Medicine, May 11, 2009.

Sluggish Engine? Get an Upgrade

Imagine your metabolism is a Volkswagen Beetle – cute, but doesn’t pack a lot of power. Now, imagine that your mechanic has upgraded your motor to a more powerful Porsche engine. Would this stronger machine consume more fuel? Absolutely. The same can be said for the metabolism of someone who strength trains. This person is creating more muscle (a stronger engine), which burns more fat (fuel). Lean muscle tissue is very “active” and requires more calories to perform. And this is the very “calorie eater” you need to help you get and keep a lean body. The more lean muscle tissue you have, the more body fat you will burn! What’s even better is that pound for pound, muscle takes up a lot less space than fat. So if you replaced five pounds of fat with five pounds of muscle, you’d actually look slimmer all the while burning an additional 250 calories a day without changing your diet.

Get Relief for 6 Nasty Skin Conditions

Get Relief for 6 Nasty Skin Conditions
By Mary Jane Horton, Special to LifeScript

Published May 19, 2009
Cake on cover-up. Lather on lotion. Itch. Scratch. Sound familiar? If you wish you could shed like a snake and start anew, we can help. Learn how to live with the skin you’re in. Plus, find out if you’re skin-care savvy with our quiz…
Makeup, long sleeves and tights are a woman’s best friends when she suffers from blotchy, red, inflamed skin. But it’s time to stop hiding. New topical treatments and a better understanding of environmental triggers can help ease your epidermis.
Check out these 6 common skin problems and soothing solutions:
1. AcneWhat is it? Acne comes in several forms, all of which we’d rather avoid:
Comedones: Commonly known as whiteheads or blackheads
Papules: Raised bumps
Pustules: Red, tender bumps with pus at the tip
Nodules: Large, solid and painful bumps
Cysts: Large, pus-filled lumps beneath the skin that can cause scars
All acne is caused by an overproduction of oil (or sebum), shedding of dead skin and bacteria buildup. Certain medications, hormones and heredity also may be to blame.
Who gets it? Pimples are for teenagers, right? Wrong. Acne is also a common problem for women in their 20s, 30s and beyond.
More than 17 million adults have acne, the American Dermatology Association says.
“It is always surprising to people when they get acne at an older age even though it is common,” says Jeffrey Weinberg, M.D., director of clinical research in the department of dermatology at Beth Israel Medical Center in New York.
Those with higher risk include teenagers, women two to seven days before their periods, pregnant women and people using certain medications, including oral and injected steroids, such as cortisone.
How to get relief: Despite your mother’s warnings about chocolate and French fries, foods don’t cause acne.
Your best bet? Avoid common triggers such as greasy or oily substances in cosmetics and hair products and irritants that rub against your body, such as bicycle helmets, backpacks or telephones. And don’t scrub your face harshly – instead use a non-comedogenic cleanser, like Cetaphil or Neutroena, he says.
The best choices of non-comedogenic oils include almond, olive, evening primrose. Stay away from oils made from coconut, wheat germ and cocoa butter.
If clear skin is elusive despite your best efforts, visit a dermatologist. He or she will treat your acne on an ongoing basis, Weinberg says. Here’s how:
For mild acne: topical medications, such as benzoyl peroxide or salicylic acid
Inflammatory acne: oral medications such as antibiotics
Severe acne with deep cysts: isotretinoin (Accutane) is a common treatment. But this oral drug can cause birth defects, so women of child-bearing age should use it cautiously.
Oral contraceptives (especially Ortho-Cyclen and Ortho Tri-Cyclen) also can clear up some women’s skin, as can chemical peels and microdermabrasion. And laser- and light-based therapies can get to the root of the cause by damaging the sebaceous glands and reducing oil production.
2. Dermatitis What is it? Dermatitis applies to any inflammation of the skin. This annoying condition comes in three varieties:
Seborrheic dermatitis: A common scalp condition that causes scaly, itchy red skin and dandruff.
Atopic dermatitis: Also called eczema. (See No. 3, below.)
Contact dermatitis: A rash caused by an irritant. If you use a new laundry detergent and get a rash – that’s dermatitis.
Who gets it? Anyone at any age: “Contact dermatitis is caused by an allergic reaction or irritation to common things as nickel, fragrance in detergents, food preservatives, formaldehyde, rubber in shoes and contact lens solutions,” Weinberg says.
How to get relief: A hunt-and-kill approach is most effective in dealing with contact dermatitis.
Find the irritating agent causing the rash and eliminate it. In the meantime, hydrocortisone and other steroidal creams may help the redness and itching. It can take two to four weeks to clear up.
If seborrheic dermatitis has you brushing flakes off your shoulders, try a medicated shampoo containing ketoconazole, tar, pyrithione zinc, selenium sulfide or salicylic acid. If problems persist, ask your doctor about prescription-strength versions and steroid lotions.
3. EczemaWhat is it? Eczema – a type of dermatitis – is a hypersensitivity of the skin “that affects about 5% to 12% of the population,” Weinberg says.
Its first symptom is usually intense itching, followed by a patchy, flaky, scaly rash. Eczema can appear anywhere.
“It is referred to as the ‘itch that rashes,’” says Linda Stein Gold, M.D., director of clinical research of the department of dermatology at Henry Ford Hospital in Detroit, Mich. “Scratching, though, definitely makes symptoms worse.”
Who gets it? People with hay fever and allergies often suffer from eczema. It usually begins in childhood and can be a lifelong problem. Although some are lucky and only have one bout with eczema, others struggle repeatedly to ease its uncomfortable symptoms. With hand eczema, which is hard to control, your fingers and palms appear red, scaly and inflamed, Gold says. Skin cracks can develop and irritants and allergens can make it worse.
How to get relief : “The best thing that you can do is avoid irritants,” Gold says.
Watch for eczema triggers including soaps, detergents, creams, perfumes bacteria, jewelry, sweating, clothing, emotional or mental stress.
Anything that causes sweating can make the condition worse, so skip the gym during a flare-up.
Stock up on gentle soaps and moisturizers: Gold recommends Cetaphil, Aveeno, Oil of Olay or Neutrogena. Your doctor also can prescribe topical steroids to control the itching.
And take short, warm – not hot – showers because heat can also aggravate it, Weinberg says.
4. Keratosis What is it? There are two types – actinic keratosis (AK) and seborrheic keratosis, says Leon Kircik, M.D., clinical associate professor of dermatology at Indiana University School of Medicine.
Actinic keratosis (AK) appears as red scaly patches on the face and can be precancerous.
On the other hand, seborrheic keratosis is among the most common noncancerous skin conditions. Its dark brown patches have a ‘stuck-on’ appearance,” he says.
Who gets it? AK affects mostly adults and results from sun exposure, Kircik says.
Research shows that p53 – a mutant protein found in sun-damaged cells – is present in more than 90% of people with AK and squamous cell carcinoma (a type of skin cancer), according to the American Dermatology Association.
Seborrheic keratosis is also common in adults. Its cause is unknown, but genetics may play a role, the Mayo Clinic reports.
How to get relief: The best defense against AK is a good offense. Don’t go near a tanning bed, cover up in the sun and use sunscreen. The lesions can be removed by freezing, cutting or burning. Topical creams also may help.
Seborrheic keratosis doesn’t require treatment. But if you don’t like its appearance, dermatologists can remove them as they do AK lesions.
5. PsoriasisWhat is it? Psoriasis is a chronic condition characterized by thick, scaly patches most often in the folds of elbows and knees. About 1%-2% of the population has psoriasis, Weinberg says.
The disease involves your immune system – specifically T cells, which travel throughout the body fighting foreign substances, such as viruses and bacteria.
In psoriasis sufferers, the T cells attack healthy skin cells, which makes the skin’s top layer regenerate too quickly – before dead skin and white blood cells can slough off.
Psoriasis skin patches range from small, scaly dots to large, major eruptions that are itchy and sore. Some people also have psoriasis arthritis, which causes joint pain, stiffness and swelling along with skin symptoms.
Who gets it? Psoriasis often runs in families. About a third of people with psoriasis have a close relative with the condition, the Mayo Clinic reports.
Infections, such as strep or thrush, can set off outbreaks. Other triggers include scrapes, bug bites, stress, cold weather, smoking, heavy alcohol consumption and certain drugs such as beta blockers, Weinberg says.
How to get relief: There’s no cure, and severe psoriasis cases are hard to treat, he says. It can return even after being dormant for long periods.
Still, several options may provide relief:
Bathe daily with bath oil, Epsom salts or colloidal oatmeal in lukewarm water.
Apply heavy ointment-based moisturizer.
Avoid alcohol and watch for other triggers.
Ask your doctor about topical creams. Corticosteroids can help mild to moderate psoriasis – they slow skin growth by suppressing the immune system. Vitamin D creams reduce inflammation and stop skin cells from reproducing. And topical retinoids – developed for acne – can normalize DNA activity in the skin, as does the drug anthralin.
Get small amounts of sunlight. UVB phototherapy, PUVA (psoralen, a chemical that makes skin more sensitive to light, plus ultraviolet) and laser therapies through a doctor’s office also can be effective.
The final line of attack is oral medication. Because these drugs are so potent, many are used only for short periods to give sufferers a break in the cycle.
6. RosaceaWhat is it? It’s a chronic inflammatory skin condition that causes redness and small, pus-filled bumps on the face.
“It usually involves the center of the face and, in about 50% of cases, the eyes can be involved with burning or a gritty feeling,” Gold says.
A rare form of rosacea called rhinophyma – most common in men – is characterized by an enlarged oil glands and thick bumps on the nose. The cause is unknown, and for most people, it comes and goes.
Who gets it? Does your face turn pink at the first sign of anxiety? You may have rosacea.
“Often referred to as ‘adult acne,’ rosacea is seen in people who flush or blush easily,” Gold says.
Others with a higher risk include people with light hair and skin and between 30 and 60 years old, menopausal women, and those with a family history of rosacea.
How to get relief: Anything that dilates the blood vessels can make rosacea worse, Kircik says. “This includes excessive sun exposure, hot foods, hot drinks alcohol, and showers.” Also avoid harsh facial products with alcohol and rubbing the face.
There is no cure, but topical and oral medications may ease it. In severe cases, your doctor may prescribe Accutane (isotretinoin).
Check out the Skin Disorders Health Center and our 6 Nasty Skin Conditions Slideshow. Are You Skin-Care Savvy?If your skin-care knowledge could barely fill a pillbox, you need a refresher course. Do you know how to put your best face forward? Find out now with our skin-care quiz. Check out Health Bistro, where LifeScript editors let it all hang out. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Copyright © 1998 – 2009 – www.LifeScript.com – All rights reserved.

Type 2 diabetes raises risk of pancreatitis: study

Type 2 diabetes raises risk of pancreatitis: study
SOURCE: Diabetes Care, May 2009.
Published May 12, 2009
NEW YORK (Reuters Health) - People with type 2 diabetes have an almost three-fold higher risk of acute pancreatitis (inflammation of the pancreas) and two-fold greater risk of biliary disease (disease of the gallbladder and bile ducts), compared with people without diabetes, a study shows.
"The increased risk of pancreatitis for patients with type 2 diabetes...combined with the increasing prevalence of diabetes and the associated risk factors, may be contributing to a meaningful increase in the incidence of acute pancreatitis in the US," Dr. Gary L. Bloomgren, at Amylin Pharmaceuticals in San Diego, California, and colleagues suggest in the journal Diabetes Care.
Their study was supported by Amylin Pharmaceuticals and Eli Lilly, producers of the diabetes drug exenatide (Byetta), which has been associated with spontaneous reports of acute pancreatitis, which the investigators say "prompted this investigation."
Bloomgren and colleagues used a nationwide managed care claims database that included nearly one million adults enrolled for at least 12 continuous months between 1999 and 2005.
There were 337,067 patients with type 2 diabetes and a similar number of people without diabetes.
According to the investigators, the incidence of pancreatitis was 2.8-fold higher, and the incidence of biliary disease 1.9-fold higher, in diabetics relative to nondiabetics.
For both conditions, younger diabetics (aged 18 to 30 years old) had the highest risk relative of developing pancreatitis or biliary disease.
SOURCE: Diabetes Care, May 2009.

Cut calories and bring your count down

In addition to adding up how many calories you’re eating, you have to limit them as well. If you find you’re consuming 2,500 calories a day, don’t just shrug your shoulders and continue with the same behavior the next day. Cut calories and bring your count down to around 2,000 if you’re trying to maintain your weight, or 1,500 if you still have weight to lose.

The Toothpaste Diet

If you can’t stop yourself from eating more than you’re really hungry for, the toothpaste diet may be just what you need to help curb those cravings. No, I'm not suggesting you start sucking down tubes of toothpaste. But you can put that minty paste to good use. If you feel a craving coming on or you just can’t stop snacking, brush your teeth with mint-flavored toothpaste. The refreshing taste of the mint and the slick feeling of clean teeth will help deter you from eating more until you’re actually hungry for it. Also, most food doesn't taste very good when your tastebuds are overwhelmed with cool mint (think orange juice). Brushing your teeth two to three times a day after meals is also great just for the sake of good dental hygiene. If you can’t get to a toothbrush and toothpaste right away after eating or if you’re feeling a snack attack come on, reach for some sugarless mint gum instead. Your waistline will thank you, and your dentist will thank you, too – it’s a win-win situation.

Stay Fit to Prevent Disease

As we age, some wonderful things happen: We become wiser and more confident, and learn to appreciate life and good health in deeper ways. Unfortunately, our bodies don’t always embrace age quite as well as we’d like! You may notice some changes in your body. These changes occur based on your hormones, and I’m not talking about the kind of visible changes that happen at puberty. The biggest change is where you carry your weight and how your body metabolizes the food you eat.
A woman’s body goes through many changes in her 20s, 30s and 40s. Childbirth, health problems and stress can take a huge toll on your physique, but managing weight and staying rejuvenated are critical to long-term wellness. Letting your health decline can lead to life-threatening diseases such as diabetes, breast cancer and strokes; that’s why you should focus on prevention. One Canadian study shows that regular physical activity can help prevent several chronic diseases, such as cardiovascular disease, diabetes, cancer, hypertension, obesity, depression, and osteoporosis. So remember to squeeze in three 30-minute sessions of cardio a week – it’ll help ensure you live a long, healthy, happy life.
Your coach,Jorge Cruise

Is stretching really worth the extra time

Is stretching really worth the extra time

Is stretching really worth the extra time it adds to the end of a workout? I say “Yes!” I’m a firm believer in the power of stretching, particularly when it comes to slimming the hips and thighs area. I’ve seen firsthand how a regular stretching routine helped my sister, Marta, create longer, leaner legs. I’ve also seen the results over and over in my clients. And there’s solid science to back up the powers of stretching. A regular stretching routine will not only help to lengthen your muscles, it will also improve circulation. And getting more oxygen- and nutrient-rich blood to your muscles is important to help them recover from your weekly exercise sessions. Stretching also improves the health of your connective tissues, which prevents those unsightly little pockets of fat from bulging through and creating cellulite. Finally, stretching keeps you limber and will help improve your range of motion and flexibility, which in turn prevents unnecessary injuries. So don’t just head for the showers after your workout – stop and take five to 10 minutes to stretch – it’s time well spent!

10 Minutes to a Healthy Heart

10 Minutes to a Healthy Heart

By Jennifer Gruenemay, ACE-Certified, Special to LifeScript
Published May 15, 2009
Heart disease isn’t just an old-age problem. It often begins in your youth and takes a lifetime to develop. Luckily, you can jumpstart your heart health at any age. In time for National Women's Health Week, here is LifeScript’s 10-Minute Heart Circuit program…
You’ve heard it before: Heart disease is the No. 1 killer in the U.S. But women often gloss over this fact because, after all, isn’t it typically a man’s disease?
The reality? Heart disease kills more women than men each year. And if you’ve been exercising the remote more than your abs at the gym, your risk is double that of women who make fitness a priority, says the American Heart Association (AHA).
“Women have to be active to protect their hearts,” says Miriam Nelson, Ph.D., director of the John Hancock Center for Physical Activity and Nutrition at Tufts University, co-author of Strong Women, Strong Hearts (Putnam Adult) and expert at BeWell.com. Her advice? Lace up your gym shoes and get that heart rate going.
Along with a heart-smart diet, exercise helps keep your stress, blood pressure, cholesterol and weight under control – all important factors for a healthy heart.
“Aerobic fitness keeps the entire cardiovascular system healthy,” Nelson says.
But you don’t have to go from couch potato to marathon runner to get a healthy heart boost. All you really need is 10 minutes.Three 10-minute bouts of exercise a day improve cardiorespiratory fitness as much as one 30-minute session, according to the U.S. Department of Health and Human Services’ Physical Activity Guidelines Advisory Committee Report.
You need 30 minutes of exercise five or more days a week for a healthy heart.What kind of exercise is best for a healthy heart? Most experts first suggest cardio.“Any activity that increases heart rate and breathing rate – like walking, jogging, running, cycling, swimming, hiking, etc. – is good for the heart,” Nelson says. But weight lifting is also highly recommended.
“Strength training helps the heart too,” Nelson says, “but it’s best when done in combination with aerobic exercise.”
And that’s where the “super circuit” comes in. A typical strength circuit involves a series of resistance exercises, but the super circuit adds short intervals of heart-pumping cardio between each station. Or you can increase the time spent on the cardio, and use the resistance workout as the interval.
LifeScript’s 10-Minute Healthy Heart Circuit is designed to get your heart rate up and keep it up. It also burns the maximum calories to help you achieve and maintain a heart-healthy weight.
Before we begin, a reminder: If you’re a beginner, “start slow, be consistent, and progress regularly,” Nelson says. Don’t push yourself too hard – you’re trying to protect and strengthen your heart, not overload it.
Should you worry about having a heart attack mid-circuit? It's rare during exercise, Nelson says. “But if you do experience symptoms – such as dizziness or pain or tightness in the chest, jaw or shoulder – stop exercising immediately and seek medical help,” she advises.
If you have a medical condition – especially relating to the heart – or take prescription medications, get your doctor’s approval before you begin any new exercise routine, including this one.
LifeScript’s 10-Minute Healthy Heart CircuitThere are four main elements to this circuit: a two-minute warm-up, one-minute cardio exercises followed by 30-second strength intervals, and, finally, a cool down. If you feel the need to warm up or cool down longer, make time for it.
Each station is timed by minutes rather than repetitions. This sets the pace, so you’re done in 10 minutes and can choose your own intensity. For a low-intensity workout, perform fewer repetitions at each station. For a high-intensity workout, perform as many repetitions as you can in the time allotted.
We’ve also included an advanced modification for each exercise. It will burn more calories, but requires a higher fitness and skill level.
Once you conquer the healthy heart 10-minute circuit, work your way up to three circuits for a total of 30 minutes a day. Do this workout five days a week, and your ticker will be in tip-top shape.
Ready to begin? Set your watch for alternating one-minute, 30-second intervals, or just keep an eye on the clock.

Memory loss: 7 tips to improve your memory

Memory loss: 7 tips to improve your memory
By Mayo Clinic staff
Original Article:http://www.mayoclinic.com/health/memory-loss/HA00001

Memory loss: 7 tips to improve your memory
Concerned about memory loss? Take heart. There's plenty you can do to improve your memory — from staying mentally active to including physical activity in your daily routine. By Mayo Clinic staff
Can't find your car keys? Forget what's on your grocery list? Can't remember the name of the personal trainer you liked at the gym? You're not alone. Everyone forgets things occasionally. Still, memory loss is nothing to take lightly. You can do simple things every day to improve your memory — starting today!
No. 1: Stay mentally active
Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain in shape — and memory loss at bay. Do crossword puzzles. Read a section of the newspaper that you normally skip. Take alternate routes when driving. Learn to play a musical instrument. Volunteer at a local school or community organization.
No. 2: Socialize regularly
Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends and others — especially if you live alone. When you're invited to share a meal or attend an event, go!
No. 3: Get organized
You're more likely to forget things if your home is cluttered and your notes are in disarray. Jot down tasks, appointments and other events in a special notebook or calendar. You might even repeat each entry out loud as you write it down to help cement it in your memory. Keep to-do lists current, and check off items you've completed. Set aside a certain place for your wallet, keys and other essentials.
No. 4: Focus
Limit distractions, and don't try to do too many things at once. If you focus on the information that you're trying to remember, you'll be more likely to recall it later. It might also help to connect what you're trying to remember to a favorite song or another familiar concept.
No. 5: Eat a healthy diet
A heart-healthy diet is as good for your brain as it is for your heart. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as lean meat, skinless poultry and fish. What you drink counts, too. Not enough water or too much alcohol can lead to confusion and memory loss.
No. 6: Include physical activity in your daily routine
Physical activity increases blood flow to your whole body, including your brain — which may help keep your memory sharp. Aim for at least 30 minutes of aerobic activity a day. If you don't have time for a full workout, squeeze in a few 10-minute walks throughout the day.
No. 7: Manage chronic conditions
Follow your doctor's treatment recommendations for any chronic conditions, such as thyroid problems, high blood pressure and depression. The better you take care of yourself, the better your memory is likely to be.
When to seek help for memory loss
If you're worried about memory loss — especially if memory loss affects your ability to complete your usual daily activities — consult your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills. Sometimes other tests are needed as well. Treatment will depend on what's contributing to the memory loss.

Heart-healthy diet: 7 steps to prevent heart disease

Heart-healthy diet: 7 steps to prevent heart disease

By Mayo Clinic staff
Original Article:http://www.mayoclinic.com/health/heart-healthy-diet/NU00196/NSECTIONGROUP=2
Heart-healthy diet: 7 steps to prevent heart disease
Changing your eating habits can be tough. Start with these seven strategies to kick-start your way toward a heart-healthy diet.By Mayo Clinic staff
Although you might know eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are seven heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.
1. Limit unhealthy fats and cholesterol.
Of the possible changes, limiting how much saturated and trans fat you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:
Type of fat
Recommendation
Saturated fat
Less than 7 percent of your total daily calories
Trans fat
Less than 1 percent of your total daily calories
Cholesterol
Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
If you're not sure which fats or oils to use when cooking or baking, use this guide:
Choose
Avoid
Olive oil
Canola oil
Margarine labeled "trans fat-free"
Cholesterol-lowering margarine, such as Benecol, Promise activ or Smart Balance
Butter
Lard
Bacon
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm, cottonseed and palm-kernel oils
2. Choose low-fat protein sources.
Lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut generally have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.
To help you decide which high-protein foods are best, use this guide:
Choose
Avoid
Skim or low-fat (1 percent) milk
Fat-free or low-fat dairy products, such as yogurt and cheese
Egg whites or egg substitutes
Fish, especially fatty, cold-water fish, such as salmon
Skinless poultry
Legumes
Soybeans and soy products, for example, soy burgers
Lean ground meats
Full-fat milk and other dairy products
Organ meats, such as liver
Egg yolks
Fatty and marbled meats
Spareribs
Cold cuts
Frankfurters, hot dogs and sausages
Bacon
Fried, breaded or canned meats
3. Eat more vegetables and fruits.
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower your cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet may not be as difficult as you might think. Keep carrots, cauliflower and broccoli washed and cut in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen so that you'll remember to eat them. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Even frozen or canned fruits and vegetables are good choices, provided they don't have lots of added sodium or sugar. Don't smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes.
This guide can help you sort out which fruits and vegetables offer the most health benefits:
Choose
Avoid
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Coconut
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
4. Select whole grains.
Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.
You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions. For example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home.
Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, applesauce or hot cereal.
Use this guide to help you choose cereals, breads, rice or pasta:
Choose
Avoid
Whole-wheat flour
Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread
High-fiber cereal with 5 or more grams of fiber per serving
Brown rice
Whole-grain pasta
Oatmeal (steel-cut or regular)
Ground flaxseed
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Granola bars
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
Potato chips
5. Reduce the salt in your food.
Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon).
You might think the best way to cut back on salt is to stop reaching for the shaker. True, but don't forget about the processed foods. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, like soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Some brands offer the same soups or meals you already eat with as much as 40 percent less sodium.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Reduced-sodium ketchups and soy sauces are available. Instead of regular table salt, reach for a salt substitute or other herbs and spices that can flavor your food. If using a salt substitute or reduced-sodium condiment, it is still important to use it sparingly. The amount of salt, although reduced, adds up quickly.
Use this guide to help you choose lower salt alternatives:
Choose
Avoid
Herbs and spices
Salt substitutes
Reduced-salt canned soups or prepared meals
Reduced-salt versions of condiments, such as reduced-salt soy sauce
Table salt
Canned soups and prepared foods, like frozen dinners
Soy sauce
6. Practice moderation.
In addition to knowing which foods to eat, you'll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.
A heart-healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish about the size of a deck of cards. This makes room on your plate for servings of vegetables, fruits and whole grains.
Allow yourself an indulgence every now and then. Don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
7. Plan ahead: Creating daily menus.
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
Incorporate these seven tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.
See Also
Quit smoking: Proven strategies to help you quit
10 ways to control high blood pressure without medication
Top 5 lifestyle changes to reduce cholesterol
Healthy diet: End the guesswork with these nutrition guidelines
Exercise: 7 benefits of regular physical activity
Fitness programs: 5 steps to getting started
Weight loss: 6 strategies for success
Tips for coping with stress
Omega-3 in fish: How eating fish helps your heart
Podcast: Omega-3 fatty acids — Get the heart health benefits
Nuts and your heart: Eating nuts for heart health
Menus for heart-healthy eating: Cut the fat and salt
Heart-healthy recipes
Mediterranean diet: Choose this heart-healthy diet option
Red wine and resveratrol: Good for your heart?
Air pollution and exercise: Is outdoor exercise risky?
Butter vs. margarine: Which is better for my heart?
Trans fat is double trouble for your heart health
Low-fat recipes
Small vessel disease
Acute coronary syndrome
Coronary artery disease
Kawasaki disease
NU00196
March 20, 2008

Calorie-restriction diet for anti-aging

Calorie-restriction diet for anti-aging
By Mayo Clinic staff
Definition
A calorie-restriction diet for anti-aging involves eating fewer calories than your body needs to maintain your normal weight — while still getting enough vitamins and other nutrients. Generally, a calorie-restriction diet may call for 20 to 30 percent fewer calories than usual.
Interest in the calorie-restriction diet as an anti-aging tool has grown as researchers have learned that restricting calories can extend the lives of animals. However, the possible role of a calorie-restriction diet for slowing the aging process in humans is still under investigation. Short-term studies have shown that a calorie-restriction diet can have both benefits and risks for humans, and it's unclear whether the diet can extend a person's life.
If you're interested in trying a calorie-restriction diet for anti-aging, consult your doctor and a registered dietitian to make sure you get enough vitamins and other nutrients.
Purpose
Proponents of the calorie-restriction diet claim that restricting calories slows the aging process, reduces the risk of various chronic diseases and leads to a longer life. If you're overweight, a calorie-restriction diet may also help you achieve a healthy weight. But a calorie-restriction diet can have both positive and negative health effects, and researchers haven't determined whether the regimen truly extends a person's life.
Diet details Research has shown the following health benefits for animals on a calorie-restriction diet for anti-aging:
Rodents that reduced their calorie consumption by 30 to 60 percent before age 6 months increased their maximum life spans by 30 to 60 percent.
Rodents that reduced their calorie intake by 44 percent as adults — age 1 — increased their maximum life spans by 10 to 20 percent.
Rodents that followed a calorie-restriction diet developed fewer chronic diseases associated with aging — such as diabetes, heart disease and cancer — or delayed the development of these diseases.
A calorie-restriction diet decreased the deterioration of nerves in the brain and increased nerve creation in animals with Alzheimer's disease, Parkinson's disease, Huntington's disease and stroke.
Some researchers say that a calorie-restriction diet triggers a survival mechanism in animals with short life spans, such as rodents, that allows them to outlive food shortages. However, it's unclear whether people may benefit from a calorie-restriction diet the same way. Some researchers estimate that a long-term calorie restriction diet may only increase a person's life expectancy by 4 to 17 percent.
Researchers haven't identified a precise calorie limit for a calorie-restriction diet. It's even difficult to make general recommendations about calorie thresholds, due to variables such as body composition, genetics, age and daily energy expenditure. Generally, however, a calorie-restriction diet may call for 20 to 30 percent fewer calories than usual. If you're interested in a calorie-restriction diet for anti-aging, talk to your doctor.
Results
Limited research on the calorie-restriction diet for anti-aging suggests that it can lead to positive changes in:
Blood pressure
Blood sugar
Body fat percentage
Cholesterol level
Weight
Research also suggests that a calorie-restriction diet can improve memory in older adults. Most of these changes also reduce the risk of chronic diseases, such as heart disease, but it isn't clear whether they'll translate to a longer life span.
Risks
The calorie-restriction diet isn't safe for everyone — particularly older adults and people who are lean. Side effects of the calorie-restriction diet might include:
Menstrual irregularities
Hormonal changes
Reduced bone density
Loss of muscle mass
If you're following a calorie-restriction diet, you can offset some losses in bone density and muscle mass through regular physical activity, such as walking or jogging, and by making sure you get enough calcium and vitamin D.
Excessive calorie restriction can cause:
Anemia
Dizziness
Depression
Irritability
Lethargy
Swelling in your legs and feet

Drink Cheap

Besides being one of the best things out there for you, there’s another reason you should be drinking more water. It’s free! Have you ever been appalled at your dinner bill only to realize it’s not the food that’s sinking your check? Buying drinks – whether you like iced tea, soda or more “adult” versions of these drinks (like Long Island iced tea or rum and Coke) – is expensive. You can easily trim at least $5 off your check by opting for water instead of pricey drinks. And remember, you’re not just saving on the bill; you’re saving on liquid calories, too. Do you know how many calories are in your favorite drink? A 12-ounce soda has around 150 calories, while alcoholic drinks range from 170 calories for a glass of wine to over 300 calories for some mixed drinks. So if you’re trying to trim you waist, why not trim the bill as well? Drink water and save big. If you’re not a big fan of drinking plain water, add some zest. Squeeze lemon or lime wedges into your ice water for a refreshing twist and perfect thirst quencher. You can also experiment with a variety of flavors, such as peppermint extract or fresh mint leaves, or drink hot water with honey and lemon.

Food Swap: Which Nuts Are Better for You?

Food Swap: Which Nuts Are Better for You?
By Jorge Cruise, Chief Diet and Fitness Expert

Published May 04, 2009
When it’s snack time, reach for a handful of nuts – but not just any kind will do. Ditch the Planters Sweet N' Crunchy Peanuts, which have 13 grams of sugar, and grab a fistful of NOW Raw Brazil Nuts or Planters Deluxe Mixed Nuts. These nuts give you the benefits of "good" fat without the added sugar.
Nuts are packed with monounsaturated and polyunsaturated fats, which have been shown to reduce cholesterol and lower the risk of heart disease. Brazil nuts are my favorite because they are one of the best sources for selenium, a mineral that can help protect against prostate and breast cancer. Too much selenium isn't good for you, so limit your consumption of Brazil nuts to five a day. Eat a few for an afternoon snack to get a quick boost of energy and protein – plus, you'll feel full until dinner.

Sugar No Good

Sugar comes in many different forms, but for the most part, it all has very little nutritional benefit.
Cane sugar contains fructose; the same sugar found in fruit. The sugar found in regular milk is called lactose. You'll notice both types of sugar have something in common – the "ose" ending. Any time you see that ending listed in an ingredient, it indicates some form of sugar. While these naturally-occurring sugars found in milk and fruit are better than added, highly processed sugars – such as high fructose corn syrup – they still can have negative effects on your health.
Sugar in any form can hamper your immune system by limiting your white blood cells' ability to ward off infection. It also lowers your body's production of leptin, a critical appetite-suppressing hormone.
My suggestion is to try almond milk, which has no sugar and comes in great-tasting unsweetened flavors, including vanilla and chocolate.
Your coach,Jorge Cruise

Burned meat linked to pancreatic cancer

Burned meat linked to pancreatic cancer
Published April 22, 2009

WASHINGTON (Reuters) - People who regularly eat burned or charred red meat, like that cooked on a grill, have a 60 percent higher risk of pancreatic cancer, U.S. researchers reported Tuesday.
The finding is one of the strongest yet linking very well-done meat, especially red meat, to cancer.
"Our findings in this study are further evidence that turning down the heat when grilling, frying, and barbecuing to avoid excess burning or charring of the meat may be a sensible way for some people to lower their risk for getting pancreatic cancer," Kristin Anderson of the University of Minnesota, who led the study, said in a statement.
"I've focused my research on pancreatic cancer for some time to identify ways to prevent this cancer because treatments are very limited and the cancer is often rapidly fatal," said Anderson, who presented her findings to meeting of the American Association of Cancer Research in Denver.
Charred meat contains several known cancer-causing chemicals, including heterocyclic amines. Many studies have linked these compounds with cancer risk, although they have mostly been based on people remembering what they ate in the past.
Anderson's team started with 62,000 healthy people and documented what they actually did eat.
Over nine years, 208 were diagnosed with pancreatic cancer. When divided into five groups based on how much charred meat such as hamburgers they ate, the people diagnosed with pancreatic cancer were far more likely to be in the top two groups.
"We found that those who preferred very well-done steak were almost 60 percent more likely to get pancreatic cancer as those who ate steak less well-done or did not eat steak," Anderson said.
"Those with the highest intake of very well-done meat had a 70 percent higher risk for pancreatic cancer over those with the lowest consumption."
However, another study done at the conference found no link between eating charred meat and the risk of colon cancer.

EMore Often to Lower Your Cholesterolat

EMore Often to Lower Your Cholesterolat
By Jorge Cruise, Chief Diet and Fitness Expert

Published April 26, 2009
If you’re a three squares kinda guy or gal, but you have high cholesterol or are worried about developing it, listen up. Eating smaller meals more often throughout the day helps keep your blood cholesterol levels in check. As it turns out it’s not just what you eat, but also when you eat. In a British Medical Journal study, researchers found that people who eat six or more times a day have cholesterol levels that are about 5% lower than those of less-frequent eaters, regardless of body mass, physical activity, or whether they smoked or not. According to the study, eating larger meals and going for longer periods of time between meals makes insulin peak at higher levels. This in turn alters fat and cholesterol metabolism, resulting in higher levels of cholesterol in your blood. On the other hand, frequent small meals were found to control insulin secretions and prevent these peaks, which results in lower levels of cholesterol. A 5% reduction in cholesterol levels might not sound like much, but it actually has a large impact: it reduces coronary artery disease by 10%
Your coach,Jorge Cruise

Psoriasis linked to diabetes, hypertension

Psoriasis linked to diabetes, hypertension
Published April 20, 2009
CHICAGO (Reuters) - Women with psoriasis run a higher risk of diabetes and high blood pressure, perhaps because of the underlying inflammation that causes the skin condition, researchers said on Monday.
Psoriasis should be considered "a systemic disorder, rather than simply a skin disease," Dr. Abrar Qureshi of Brigham and Women's Hospital and Harvard Medical School in Boston wrote in a study in the April issue of Archives of Dermatology.
They looked at data from thousands of female U.S. nurses who enrolled in a study in 1991 and have been checked periodically for numerous health-related issues.
They said 1,813 women were diagnosed with psoriasis over a 14-year period. These women were 63 percent more likely to develop diabetes and 17 percent more likely to develop hypertension than those who were psoriasis-free.
The team said inflammation can lead to high blood pressure and may also be a factor in insulin resistance, a pre-diabetic condition.
"Inflammation could be a biologically plausible mechanism" underlying the association with diabetes, the researchers said. "Psoriasis is a chronic inflammatory disease, and inflammation is a risk factor for hypertension."
The link was found regardless of their weight, age and whether they smoked. While other studies have linked psoriasis to diabetes and hypertension, factors like obesity and smoking have variously been blamed, the researchers said.
Psoriasis, a chronic inflammatory skin disease that causes itchy red plaques on the skin's surface, affects about 7.5 million people in the United States alone. In severe cases large areas of the body can be affected, and it can bring arthritis, depression and other problems.
Because the study was restricted to white women, the findings cannot be generalized to men or to other races, the researchers added.
While systemic steroid therapy for psoriasis could foster diabetes or hypertension, such treatment is not the standard for care in the United States, the researchers said. And patients often abandon steroid creams after short periods of use.

Eat Often to Rev Up Your Metabolism

When it comes to losing weight, how many pounds you lose isn’t as important as what those pounds are made of. For example, if you lose 10 pounds, but half the weight is muscle, your metabolism is going to suffer. That’s because, pound for pound, muscle burns more calories than fat. Surprisingly, the frequency at which you eat when dieting affects the type of weight you lose. In a British Journal of Nutrition study, weight-loss participants who ate frequent meals preserved considerably more lean muscle tissue than those who ate fewer daily meals but consumed the same number of calories. A separate Scandinavian study found similar results when testing two different weight-loss diets on a group of athletes. Although all of them lost equal amounts of weight, those who ate fewer meals lost mostly lean muscle tissue. The participants who ate more frequent meals lost almost all fat tissue, preserving their precious calorie-burning muscle. The lesson here is: To keep your metabolism revved and blast pounds, eat regularly.

Dry, Itchy Skin Remedies

Dry, Itchy Skin Remedies
By Shanna Thompson, Special to LifeScript

Published May 09, 2009
Most everyone occasionally suffers from dry skin. But for some, an irritated epidermis is a daily battle. Learn how to ease the itch and get relief from severe skin problems such as eczema and psoriasis. Plus, find out if you’re skin-care savvy with our quiz…
Sick of tight, cracked, prickly skin? You’re not alone.
About one in 32 Americans has dry skin that requires treatment, “one in 18 has eczema and about one in 50 suffers from psoriasis,” says Judith Hellman, M.D., assistant professor of dermatology at Mount Sinai Medical Center in New York.
We can’t escape the skin we’re in. But you can ease uncomfortable symptoms. Here’s how to identify the problem and find relief:
Dry Skin What is it? If you’re plagued by mild scaling with on and off itching, dry skin may be the culprit, says Angela Bowers, M.D., of Southlake Dermatology in Southlake, Texas. The lower legs and upper back may be particularly irritated because this is where hot shower water lands.
“Dry skin develops when the natural oils and moisture present in the skin are removed,” says Paul M. Friedman, M.D., director of the Dermsurgery Laser Center in Houston, Texas. “Oils on the skin are constantly being removed every time the skin touches something.”Age and menopause make it even harder to retain the skin’s moisture. And winter weather and low-humidity can make matters worse.
Feel better fast: Stick to a healthy routine to soothe skin and ease itching.
“Think of how the ground looks parched without rain – dry and cracked – and how it appears after rain, which quenches its thirst,” says Peggy A. Fuller, M.D., a dermatologist at Esthetics Center for Dermatology in Charlotte, N.C.
Here are 10 tips for relief:
1. Skip some hot showers and don’t soak in the tub. “Over-showering can contribute to dry skin by removing the body’s natural oils,” Hellman says.
2. Stick to non-soap cleansers. Bowers recommends Cetaphil.
3. Don’t rub: Blot or pat yourself dry, so some moisture remains on your skin.
4. If you need to use deodorant soaps, limit them to the armpits, genital area and feet, says Ilyse Lefkowicz, M.D., of Wattenberg Dermatology Group in New York.
5. Don’t use alcohol-based toners. They strip the skin of moisture, Bowers says. Also avoid scrubs, which remove moisturizing skin lipids.
6. Apply a moisturizer immediately after bathing. Look for products with the ingredient “ceramide,” natural fats present in the skin’s structure, Friedman says. Try CeraVeTM moisturizing cream or lotion.
“Look for dermatologist-tested or dermatologist-recommended products that are rich in moisture for dry, sensitive skin,” Fuller said.
The experts also suggest Bio-Oil, Aveeno-Oilated Bath Treatment, Jergens, Oil of Olay and Curél. Prescription glycolic or lactic acids can address severe dryness.
7. Avoid fabric softeners and use "All Free Clear" or "Tide Free" detergents.
8. Crank up the humidifier during the central heating season.
9. Always drink plenty of water and other liquids to keep your skin moist from the inside.
10. Protect your skin with daily sunscreen, Friedman says. Use a minimum of SPF 30 with UVA and UVB protection.
EczemaWhat is it? When dryness is accompanied by itchy, scaly, red, cracked, crusting or “weeping” skin, eczema may be to blame, Fuller says. Irritation is common in the folds of the neck, arms and the back of the legs. Itchy patches may even develop on the eyelids, elbows and knees.
“Eczema is essentially a type of rash seen in atopic dermatitis,” Friedman says.
Triggers include everything from coarse clothing, heat, sweating, irritating soaps and detergents, disinfectants, dust mites, animal saliva and dander, even stress and upper respiratory infections.
Eczema can be hereditary and it often affects people with a family history of allergies.
“Eczema is sometimes referred to as ‘the itch that rashes’,” Lefkowicz says. “The itching may be so intense that it interferes with sleep.”
Feel better fast: “You can never cure eczema, but you can manage it and keep it under control,” says Robin Ashinoff, M.D., director of cosmetic dermatology at Hackensack University Medical Center in New Jersey. Try these tips:
1. Stop the cycle by applying emollients to moist skin, Ashinoff says. Moisturizing body washes and petroleum jelly also can ease the itch. Hellman recommends Vaseline and Eucerin.
2. Don’t wear perfume or cologne, Hellman says.
3. Take fewer showers and bathe with cool water.
4. Use a humidifier or try putting a tray of water on your radiator, Ashinoff says.
5. Apply cold compresses directly to itchy skin to reduce inflammation and itching, Lefkowicz says.
6. Keep your fingernails short and wear cotton gloves at night to prevent scratching that punctures the skin while asleep.
7. Avoid sweating and overheating.
8. Wear loose-fitting, cotton clothes. Wash new clothes before wearing and double rinse laundry to avoid irritating detergent residue.
9. Watch out for foods that bring on an allergic response, which can aggravate eczema symptoms. Pay attention to how you react to eggs, chocolate, milk, nuts, shellfish, strawberries and wheat. Citrus food and sodas can also aggravate eczema.
10. Don’t wear jewelry, which can trigger an outbreak, Fuller says.
11. Talk to your doctor about prescription antihistamines, such as Benadryl, Claritin, Clarinex or topical steroids. Over-the-counter hydrocortisones may also help, but they work best under a dermatologist’s direction.
PsoriasisWhat is it? Psoriasis is caused by an overactive immune system, which stimulates the skin to turn over in three to four days instead of the usual 23 days. This is what leads to the telltale patches of thick, red, scaly skin. It can also cause yellowed, pitted and loose nails.
About 2% of Americans suffer from psoriasis, with the condition occurring equally among men and women, Friedman says.
There are five types of psoriasis, but 80% of sufferers have plaque psoriasis, Lefkowicz says. Patches of raised, reddish skin covered by silvery-white scale appear on the elbows, knees, lower back and scalp.
If you are a psoriasis sufferer, blame your relatives. About a third of people who develop psoriasis have at least one family member with the condition. It’s also associated with obesity, depression, heart disease and excessive alcohol consumption, Fuller says.
According to the experts, 10% of skin psoriasis sufferers develop psoriatic arthritis, which causes inflammation of the joints.
Feel better fast: Psoriasis can’t be cured, but you can ease outbreaks. “Most patients with psoriases are under-treated and can have an improved quality of life,” Friedman says. The following tips can help:
1. Over-the-counter hydrocortisone and moisturizers can treat symptoms, Bowers says. Also look for shampoos with tar or salicylic acid. Topical steroids and antihistamines can also ease the itch.
2. Manage stress by eating a balanced diet, drinking plenty of water, getting enough sleep and exercising, Lefkowicz says.
3. Avoid triggers such as stress, infections, certain medications, skin injury and smoking.
4. Limit alcohol, which can make treatments ineffectual.
5. Careful sun exposure can help clear things up, Hellman says.
6. Try moisturizers such as Vaseline and Aquaphor.
7. Talk to your doctor about Vectical, a new prescription topical drug with Vitamin D3 approved by the Food and Drug Administration, Bowers says.
8. Phototherapy and oral medication can also help.
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