VitalMax Vitamins Blog

Better Treatment After a Heart Attack

2009-06-26T07:04:00.001-07:00

I like to focus on preventative medicine whenever possible. It’s always better to catch a disease in its early stages and do as much as possible to reverse it. Even better, making healthy lifestyle choices now can mean you don’t have to deal with devastating diseases later in your life at all.

But sometimes, the unexpected does happen. You get that diagnosis for cancer or you find yourself in the emergency room with a heart attack. Under those circumstances, I still advocate natural care in addition to traditional care, but the advances of modern medicine can be literal lifesavers.

Clot-busting drugs have long been the standard of care for people who’ve had a heart attack. If you had a heart attack, your emergency room doctor would administer these drugs, and the drugs would help to break up the clot that is blocking the flow of blood to your heart.

But new research shows that taking a second step beyond clot-busting drugs can improve your overall outcome after a heart attack. Canadian researchers studied the affects of emergency angioplasty done within six hours of treatment with clot-busting drugs. In an angioplasty procedure, the doctor uses balloons and stents to open a blocked coronary artery. For a long time, doctors believed that doing angioplasty too soon after giving a patient clot-busting drugs could increase the risk of bleeding, but this study shows different.

The researchers found that angioplasty soon after drug treatment reduced second heart attacks by 40 percent and other major complications by 36 percent. Patients who received the angioplasty were also more comfortable during their recovery, experiencing less chest pain.

If you or a loved one has heart disease, it’s worth calling around to the hospitals in your area to find which of them have angioplasty facilities on site. If the unthinkable should happen and you suffer a heart attack, that’s the hospital you want to go to if at all possible. It’s also a good idea to discuss treatment plans with your doctor and your spouse before something like a heart attack happens. The old adage says hope for the best and plan for the worst. If you have heart disease, that adage is definitely worth following.

Stay well,
Meghan Krohn

When it Comes to Follow Up, Take the Lead

2009-06-23T09:24:00.000-07:00

Have you ever had blood work done with your doctor? He takes your blood and then asks you to call back a few days later for the results. If you have, then I have an important question for you.

Do you make that call or do you assume the doctor’s office will call you if there’s a problem?

If you’re like a lot of people, you mean to make the call, but you don’t worry too much about it. After all, if there’s a problem, it’s a sure thing that your doctor will call you. But new research shows that isn’t true.

A study published in Archives of Internal Medicine found that it’s commonplace for doctor’s offices to overlook follow up calls. This happens routinely even if there’s something problematic in your test results. The researchers estimate that 1 in 14 tests don’t receive any follow up, regardless if the test is normal or not.

This is alarming if you think about it. In so many diseases early treatment can make a big difference to the end result. Early treatment can mean a better quality of life and a longer life. To get early treatment, though, you have to know there’s a problem.

Based on this study, I hope you realize that you need to be proactive about your test results. It’s up to you to follow up. If you’re having tests done, before you even leave the doctor’s office write a reminder in your calendar to follow up regarding test results. If you don’t carry a calendar with you, set an alarm on your cell phone to remind you to call the doctor for your results. If you don’t have a cell phone, ask the doctor if you can call use the phone. Then call your home voice mail and leave a reminder for yourself.

The best way not to forget something important is to create a reminder for it right when you’re thinking about it. Your test results are very important, so take a moment to make sure you’ll remember to call and find out what they are.

Stay well,
Danny Wallace

Four Ways to Reduce Your Risk of Metabolic Syndrome

2009-06-19T13:11:00.000-07:00

Metabolic syndrome is a cluster of conditions that puts you at high risk for diabetes and heart disease. The syndrome includes a combination of high triglyceride levels, low HDL levels, high blood pressure, high blood sugar levels, and a large waistline.

If you take steps to prevent metabolic syndrome, you’ll also be lowering your risk of developing adult-onset diabetes and heart disease. Fortunately, there are some simple things you can do that will drastically reduce your chances of developing metabolic syndrome and improve your overall health.

First up is exercise. There’s no escaping it. Your body needs to move in order to be healthy. The good news is that you don’t have to go to extremes. New research out of the University of Illinois shows that moderate exercise successfully reduces your risks of metabolic syndrome. Researchers found that walking for a half hour a day five days a week is enough to help you reduce your belly fat—a major risk factor for metabolic syndrome.

The next step to preventing metabolic syndrome is to make sure you get enough chromium. Chromium is a mineral that your body uses to regulate blood sugar and insulin. People who get enough chromium are less likely to develop insulin resistance. Studies show that chromium may also help to control blood pressure levels. Most people get enough chromium from their diet. This is especially true if you eat a diet rich in natural foods rather than processed foods.

If diabetes and heart disease run in your family or if you are already showing signs of insulin resistance, then a chromium supplement is something to consider. Chromium is a mineral, so you want to use care when you supplement—you can get too much. Take 50 to 100 micrograms a day for the best results.

Alpha lipoic acid is another important supplement in the fight against metabolic syndrome. ALA also helps to promote insulin sensitivity and good blood sugar regulation. It has the added benefits of working as a powerful antioxidant and promoting good brain function.

Finally, cut down on the refined grains that you eat. Refined grains are the number one cause of spikes in triglyceride levels. If you choose foods rich in fiber and protein then you will see a dramatic reduction in your triglyceride levels. Eating such a diet will also promote healthier cholesterol levels, lower inflammation levels, and a healthier weight.

Taking steps to prevent metabolic syndrome now will help to protect you from dangerous diseases later on in your life. You know the saying—an ounce of prevention beats a pound of cure every time!

Stay well,
Heather Robwell

Overtreatment for Prostate Cancer

2009-06-16T10:28:00.000-07:00

New studies show that many men are over-treated for prostate cancer, undergoing prolonged hormone therapy that destroys their sex life and leaves them prone to uncomfortable symptoms like hot flashes.

If you’ve been diagnosed with early-stage prostate cancer, it’s important that you discuss treatment options with your doctor. Today, I’ve got some information that can help prepare you for that conversation.

The first question to ask is how widespread your cancer is. If your cancer is limited to the interior of the prostate, the best course of treatment will be different than if the cancer has spread to the exterior of the prostate. Treatment will be different still if the cancer has spread to other parts of your body.

For cancer that is limited to the interior of the prostate, radiation therapy is often sufficient, but many doctors prescribe a six-month or three-year round of hormone therapy, too. They do this to be on the safe side, but at this time, there’s no evidence to support hormone treatment unless the cancer has spread to the exterior of the prostate.

It’s important to discuss your specific situation and the possible benefits and drawbacks of hormone therapy before committing to it. The good news is that while hormone therapy is disruptive to your quality of life—especially your sex life—should you and your doctor decide you need hormone therapy, your sexual function will return in full once you complete the therapy.

Currently in the US, many researchers believe that most men are being over-treated for their prostate cancer, especially early stage cancers. By discussing these findings with your doctor, you can help come up with the best treatment plan for your specific needs and hopefully minimize the discomfort and stress that go along with fighting any cancer.

Stay well,
Danny Wallace

Is Your Computer a Health Risk?

2009-06-12T10:26:00.000-07:00

Any more if your household is without a computer that makes you an oddity. Many homes have two or three computers. These wonderful tools give you the power to connect with family and friends, to stay more organized, to research any question that comes up, and to be more productive.

But these wonderful tools also present some unexpected health risks.

Computer-related injuries have jumped 732 percent in the last decade, according to an upcoming study scheduled to appear in the American Journal of Preventative Medicine. Most computer-related injures are do to a fall from tripping over cords.

You can immediately improve the safety of your home by making sure your computer cords are out of the walkways. It’s a good idea to bundle cords using zip ties and then run them along the wall. If a cord bundle must cross a walkway, tape it down so it’s less of a trip hazard.

Long hours in front of the computer can strain your back and neck. You can help prevent this by taking regular breaks to stretch. Set an alarm for every sixty or ninety minutes and then spend five minutes stretching.

Wrist strain and repeated stress injuries are another concern. When you take your five minute stretch break, take an additional minute to run through some wrist exercises.
• First, hold your hands out in front of you with your palms facing the floor. Rotate your wrists so that your palms face up and then rotate them back to the starting position. Repeat this motion five times.
• Next, hold one arm out in front of you with your palm facing up. Use your other hand to gently pull the hand of your extended arm back toward your body. Hold the stretch for a count of ten, and then switch sides.
• Finally, just shake your hands out a bit.
These exercises will help to keep your wrists relaxed during the day, which can help reduce injuries.

We all spend more time sitting and less time moving than we probably should. To help counter this, limit your off-work computer hours. Instead of surfing the Internet, go for a walk. After you catch up on your personal email, break out your bike and go for an evening ride. Or set an hour limit in the evenings. When the time is up, go dancing or swimming or play a little basketball or Frisbee.

Computers are great tools and they make our lives better in so many ways. By taking the steps here, you can keep your computer experience purely positive and cut down on related injuries and health risks.

Stay well,
Meghan Krohn

Does Your Psoriasis Flare Up in the Summer?

2009-06-09T14:16:00.000-07:00

For most people the warmer, moister air of summer brings relief to psoriasis symptoms. But that’s not true for everyone. If your psoriasis tends to flare up when it warms up, there are some things you can do to find relief so that you can get out and enjoy the summer weather.

When you have psoriasis, your skin cells are prone to going into overdrive. When that happens, your body’s normal cycle of skin cell production speeds up and patches of scaly skin cells build up on the surface of your skin.

One of things that can cause a psoriasis flare-up is any injury to the skin, even minor ones. That means sunburns and bug bites can both lead to a flare up. In the summer time, when risks of both are high, it’s important to use a good sunscreen and be smart about your sun exposure. You’ll also want to be mindful of mosquitoes. Since you don’t want to spread harsh chemicals on your skin, try finding a natural mosquito repellent. Or try using citronella candles to keep bugs at bay. If neither of those options work, there’s a new type of bug repellant that comes in a container you clip onto your clothes and wear rather than spread onto your skin.

Because chemicals can easily dry and irritate your skin when you have psoriasis, summer swimming can also cause flare-ups. Fresh- and salt-water swimming aren’t a problem—they can actually help ease psoriasis symptoms. Chlorinated swimming pools are a different story. If you swim in a chlorinated pool, be sure to rinse the chlorine off as soon as you can after swimming. Follow your rinse with a gentle moisturizer.

If you do get a summer-time psoriasis flare up, you might find you have some good remedies right in your kitchen pantry.
• Vinegar can help to sooth your skin and may help to soften psoriasis plaques. Mix 1 cup of vinegar with a gallon of cool water. Soak a washcloth in the mixture and then apply the compress to the affected area of your skin.
• To get full-body relief add a tablespoon of olive oil and a cup of milk to a warm bath and then soak for a spell. The combination will soften your skin and make plaques easier to remove.
• To soften skin even further, rub moisturizer on the affected patches and then wrap them in standard kitchen plastic wrap for ten or fifteen minutes.

A psoriasis flare up can be miserable, especially in the summer. If you follow the steps here, you’ll reduce your chances of a flare up and you’ll have safe, natural ways to find relief if you need to.

Stay well,
Danny Wallace

Do You Have Healthy Snack Habits?

2009-06-05T15:54:00.000-07:00

If you’re like me, you’re meals are pretty healthy. There’s some lean protein, some whole grains, and lots of veggies. You’re probably careful how you prepare your foods, too. Maybe you use herbs and spices instead of salt. Maybe you steam your veggies instead frying them in oil.

For me—and maybe for you—meals aren’t the problem.

Snacks are the problem. When I get hungry between meals, I tend to reach for junk food. It’s quick. It’s tasty. It’s filling. But it certainly isn’t good for me… and it doesn’t leave me feeling good either.

For a while, I tried those 100-calorie packs. I figured they were a good way to stop me from overeating. But it’s still junk food. And recent studies show that people tend to eat fewer junk food calories out of a regular-sized packages than they do when they grab the 100-calorie packs.

Based on that, I’ve been working on a better way to snack. I have a little cooler, and I pack it with quick, healthy snacks the night before. I try to combine protein and fiber, so the snacks leave me satisfied. On a given day my cooler might contain an apple and string cheese, some peanut-butter-and-whole-wheat-cracker sandwiches, and some cut up veggies with some garlic herb cream cheese. I usually toss a bite-sized chocolate bar in there, too.

Then during the day, when I feel hungry between meals, I just reach for my cooler. I’ve noticed some good changes since using this approach. First, I seem to be hungry less often. Second, I seem to be less cranky and more focused in the mid-afternoon. Third, I’m sinking less money into the vending machine. And fourth, I’m not wasting time debating whether I want a bag of chips or a big cookie—I already know what snack I’m going to have.

Gimmicky packaging and junk food portion control can’t get around the fact that’s it’s still junk food. I recommend you make the switch and start snacking healthier by planning ahead.

Stay well,
Heather Robwell

Americans Get a C-Minus for Health… What About You?

2009-06-02T08:04:00.001-07:00

According to a recent study on healthy lifestyle choices, researchers give the average American a C-minus when it comes to taking care of yourself.

Researchers looked at changes in health-related habits over the last 18 years, and found that we aren’t doing so great. The five habits they looked at were exercise, fruit and vegetable intake, weight maintenance, smoking, and alcohol consumption.

They found that people are exercising less, eating fewer fruits and vegetables, and gaining weight. In twenty years, the number people who habitually exercise (three times a week or more) fell from 53 percent to 43 percent. The number of people who regularly eat five servings of fruits and vegetables a day fell from 42 percent to 26 percent. And the number of people who are obese rose from 28 percent to 36 percent.

Smoking percentages didn’t change much.

The only good news is that healthy drinking habits are on the rise.

Unfortunately what this means for most people is a greater risk of disease and becoming dependent on prescription drugs to function. That’s not good.

Fortunately, just because the nation as a whole gets a C-minus doesn’t mean you can’t get an A-plus. Healthy habits that will extend your life and improve how you feel are actually pretty easy to develop

First, schedule time to exercise or to get out and do something physically demanding. Write time into your schedule at least three times a week and then make in non-negotiable. Stick to it for four weeks and then it’ll become habit.

The same goes with eating more fruits and vegetables. Eat a piece of fruit with breakfast, a serving of veggies with lunch, and another serving of veggies with dinner. Add in a V-8 at snack time and a piece of fruit before bed and you’re there.

Losing weight is tough, but if you adopt these first two habits, you’ll find it becomes easier. In my own goal to lose weight, I found success by not giving up when I didn’t see results in the first four weeks. After four weeks of exercising and eating better, my body seemed to believe I meant it, and now the pounds are coming off pretty steadily.

Living healthy doesn’t have to be painful… in the long run it’s a lot more fun that accepting a C-minus on your health. Now, that’s painful!

Stay well,
Danny Wallace

Preventing Neuropathy

2009-05-29T12:32:00.000-07:00

Weight gain. Heart disease. Stroke. These are all risks that you live with if you have diabetes. There’s another risk you might not think much about, but it can be painful and debilitating if ignored. That’s diabetic neuropathy… nerve damage in your extremities that causes pain and discomfort. It puts you at higher risks of certain kinds of infections and can even lead to loss of limb.

New research is revealing more about what triggers diabetic neuropathy. One of the things they’ve discovered is that high triglyceride levels contribute to nerve damage. In fact in a recent study conducted at the University of Michigan Medical School, researchers found that elevated triglycerides levels are the most accurate predictor of diabetic neuropathy.

Researchers conclude that managing triglycerides levels is just as important as managing blood sugar when it comes to preventing diabetic neuropathy.

If you’re diabetic, you should be concerned about your triglyceride levels. The main contributor to high triglyceride levels is diet. Most people worry about fat consumption because triglycerides are a form of fat in the blood. However, the real culprit is carbohydrates. Carbohydrates readily convert to triglycerides in the blood.

So, the first step to reducing triglycerides is to make smarter choices about carbohydrates. Focus on getting your carbs from high fiber sources like vegetables, fruits, nuts, seeds, and beans rather than lower fiber sources like refined sugars and grains.

The next step is to get more exercise, but when it comes to lowering triglycerides certain kinds of exercise work better than others. Studies show that short bursts of higher intensity exercise are more effective when it comes to reducing triglycerides.

Finally, studies also show that supplementing with omega-3 fatty acids is a good way to control triglyceride levels. Fish oil is the best source of omega-3s because fish oil contains multiple kinds of these beneficial oils.

If you have diabetes, controlling your triglyceride levels can help protect your nerves from damage. That will mean a better quality of life as you get older.

Stay well,
Meghan Krohn

What To Do When Your Nose Starts Bleeding

2009-05-26T08:50:00.000-07:00

There are lots of reasons why you might get a nosebleed. Nasal allergies, frequent sneezing, an injury to your nose, or dry air are among the most common causes according to the University of Maryland Medical Center.

No matter what the cause, a nosebleed can really be a startling experience. While nosebleeds look scary, they’re usually pretty benign, and in most cases you can treat them at home—or wherever they happen to occur.

One of the first mistakes many people make is to tilt their heads back. Don’t do that. Instead lean your head forward just a little bit and allow the blood to drip out. The reason for this is that you don’t want the blood to go into the back of your throat and down into your stomach where it can make your feel queasy.

The next thing to do is pinch your nose closed for five minutes. This is the same as putting pressure on a wound. It will help to stop the bleeding. After five minutes, check to see if the bleeding has stopped. If it hasn’t, try again for another five minutes. Try a third time, if need be. After that, if you’re still bleeding, it’s probably time to visit an urgent care facility for help.

In addition to pinching the nose to put pressure on the wound, applying an icepack to the bridge of the nose for ten minutes can help. Ice will also help to reduce inflammation and pain later on if the nosebleed is due to an injury.

Most nosebleeds can be prevented by moisturizing the inside of the nose. You can use a saline gel or aloe vera gel. When the humidity in your area is low, just put a little on a Q-tip and swab the inside of your nose. If humidity in your area is always low, consider a home humidifier. They can make a big difference.

If you’re prone to nosebleeds, supplementing with quercetin may also help. Quercetin helps reduce allergic reactions (one of the common causes of nosebleeds) and also supports capillary function, which can help, too.

Nosebleeds are a bit nerve-wracking, but they are something you can easily deal with and prevent using the tips here.

Stay well,
Danny Wallace

The Many Health Benefits of Vitamin D

2009-05-22T07:50:00.001-07:00

If you could make a simple change to your lifestyle that would have far-reaching health benefits, wouldn’t you do it?

Some small health choices are so powerful that they’ll make an impact on your entire health outlook. Getting enough vitamin D is one of those choices.

Vitamin D plays many different roles in your body.

First it helps you to absorb calcium. A vitamin D deficiency can weaken your bones and lead to osteoporosis.

Vitamin D also behaves like a hormone, helping to regulate the delicate chemical balances in your body. Without enough vitamin D, you are more likely to feel fatigued and depressed.

Vitamin D protects your cells for cancer. In recent years, doctors and researchers have announced that low vitamin D levels might be responsible for tens of thousands of cancer deaths every year.

It plays an important role in heart health. People with good vitamin D levels have lower blood pressure and a lower risk of heart disease.

And now new research published in the Journal of Neurology, Neurosurgery, and Psychiatry suggests that vitamin D helps to maintain mental function as you age.

Researchers presented more than 3000 men with a task meant to test their mental agility. After accounting for the affects of education, depression, physical activity, and other compounding factors, the researchers found that those with the highest vitamin D levels performed the best even if they were older.

So there are a lot of reasons to make sure you’re getting enough vitamin D.

The quickest and easiest way to boost your vitamin D levels in the summer time is to spend 15 minutes in the sun in your bathing suit and without sunscreen. Do that two or three times a week and your vitamin D levels will be sky high. (Do be careful not to burn, though… that’s not good for your skin.)

If you can’t find the time to get out into the sun, then a vitamin D supplement is the next best thing. My favorite is cod liver oil. It contains a completely natural form of vitamin D that is easily absorbed and used by your body. If that doesn’t work for you, then make sure your multivitamin contains vitamin D3—at least 400 IU.

Vitamin D can not only help you live longer, it can also help you enjoy the years, so make sure you’re getting enough!

Stay well,
Heather Robwell

Multivitamin May Help Keep You Young

2009-05-19T11:00:00.000-07:00

The newest way to look at aging is at the cellular level. Specifically researchers are learning more about DNA and how it changes when your cells divide.

Each DNA strand has a sort of cap on it called a telomere. The telomeres protect the DNA from damage. However, when your cells divide, the telomeres get a little shorter each time. Over time, doctors believe that shrinking telomeres can leave your DNA vulnerable to chronic diseases and aging.

Naturally, a lot of people doing medical research are very interested in steps you can take to keep your telomeres longer as you age.

In a recent study, researchers found that multivitamins might play a useful role.

People who take a multivitamin on a regular basis are less likely to have short telomeres. On average, the telomeres of people who took a multivitamin were 5.1% longer than those who did not. In terms of cellular aging, that’s almost ten years… an impressive gain.

The research in this field is preliminary. The doctors aren’t sure if other lifestyle factors influenced the outcome. It may be that people most likely to take a multivitamin are also more likely to make other healthy choices that help to protect their telomeres.

Still, this research supports that taking a good multivitamin, one with the antioxidants vitamin E and C and with vitamin D3 and with minerals like zinc and calcium is part of a healthy lifestyle that may help your body to deal better with getting older.

And who doesn’t want that?

Stay well,
Danny Wallace

Stop the Snoring!

2009-05-15T07:55:00.001-07:00

If you live with a spouse who snores, you know what torture it can be. It can take you forever to fall asleep, and sometimes it feels like you never really get there. You’re tired all the time. It affects how productive your feel, both at work and at home.

Snoring is no picnic for your partner either. Sure he or she may seem to be getting all the sleep they need, but snoring disrupts their rest, too. Especially snoring caused by sleep apnea.

When you have sleep apnea, you stop breathing in the middle of the night. Your brain has to wake you up to get you to breath again. Most people with sleep apnea have hundreds of interruptions to their sleep every night. They might not remember the interruptions, but they still take their toll.

Besides disturbing your sleep and your spouse’s, sleep apnea also increases your risks of obesity, heart disease, and high blood pressure.

So, it’s good news that new research suggests that certain exercises for the throat muscles can actually help relieve sleep apnea.

In a study published in the American Journal of Respiratory and Critical Care Medicine, researchers found that exercises for the throat and tongue relieved the symptoms of sleep apnea by up to 40%. Patients doing the exercises had better blood oxygen levels, fewer sleep disturbances, and less snoring.

If you suffer from sleep apnea—or even if you just snore—trying these exercises might help.

For the first exercise say the vowel names quickly in order. Repeat the vowel sequence several times… try to do it for at least a minute or two.

Next, place the tip of your tongue on the roof of your mouth where your hard palette and soft palette meet. Slide the tongue backward along your soft palette. Repeat this exercise several times during the day whenever you think about it.

Exercises as simple as these are a free and easy way to relieve sleep apnea symptoms. Give them a try to see how they work for you. Sleep apnea is a serious condition that can lead to health complications. If you suspect you have sleep apnea, make an appointment with your doctor to find out for sure and to learn about additional treatments.

Stay well,
Heather Robwell

A Step Back to Help You Think

2009-05-12T13:56:00.001-07:00

You’ve heard of taking a figurative step backward to examine a situation, but did you know that literally stepping backward could boost your cognitive abilities?

Dutch researchers were curious about how different types of movement affect cognitive skills. They tested students to see if walking forward, backward or sideways made a difference in how quickly they were able to think.

Students looked at cards with color words written in different colors. For example the word “green” written in green ink versus the same word written in orange ink. They were asked to name the color of the ink for each card as quickly as possible.

While taking the test, the students were asked to walk forward or backward or sideways. The researchers found that when students walked backward, they were able to give the correct answer more quickly. In other words, walking backward increases your reaction time and problem-solving skills.

This might sound like a silly little bit of trivia, but you can actually apply it in your everyday life. For example, if you’re faced with a difficult problem, thinking about it while walking backward might help you come up with a good solution.

Walking backward can present some hazards, obviously. You don’t want to bump into something or trip and injure yourself. Pick a place that is safe and clear of obstacles. A grassy area at your local part or the hallway inside your house are good places to give this exercise a try.

It doesn’t take much to benefit. Just think about the problem at hand and take five or ten steps backward. Note what ideas come to you and then try again.

You’ll enjoy some physical benefits from walking backward, too. It works your muscles in a different way, which is always good. It also improves your balance.
Walking backward is an innovative and easy way to give your mental and physical health a boost.

Stay well,
Danny Wallace

Manage Your Stress at Work to Prevent Depression

2009-05-08T08:45:00.000-07:00

Depression is a tough thing to deal with. It steals your motivation and your energy. By making it hard to choose a course of action and then follow through, it creates its own downward spiral. You know you need help, but it seems to take so much effort to find it.

A growing understanding of depression means that it’s easier to take steps to prevent it in the first place. Like with any disease, prevention of depression is certainly better than treating it once it sets it.

Work place stress can trigger episodes of depression. Researchers found that people who experience ongoing stress at work are nearly twice as likely to battle depression than people who are faced with workplace stress and find ways to reduce it.

That means if you’re dealing with a stressful workplace, you’ll do yourself a favor by finding ways to reduce the stress.

The first step is to identify the source of your stress. Do you have to deal with a hostile boss or coworker? Are you constantly struggling with high-pressure deadlines? Do you just hate what you do?

Understanding the source of your stress can guide you in the best ways to deal with it. Finding a working compromise with hostile coworkers or taking a project management class to help you better deal with deadlines are two ideas.

There are also things you can do in the course of your day that can help to reduce the stress you are feeling.

First, recognize and accept that things take time to complete. Trying to force yourself to complete an hour-long task in a half hour will only frustrate you and negatively impact the quality of your work.

Next, make sure you set clear boundaries with your coworkers and your boss. If somebody speaks to you in a way that’s abusive, let them know that it’s not okay. If you have a full schedule and are given another project that makes your deadlines impossible, ask for priorities from your boss and be clear about when things can reasonably be done.

Finally, take time each hour to breathe properly. When you get stressed, you tend to take shallow breaths. This puts more stress on your body. At the top of each hour, pause and focus on breathing deeply for a minute.

Reducing work place stress takes planning and it might even require that you stretch your comfort zone a little bit. But it’s well worth it in the end. You’ll do better work and enjoy better mental health.

Stay well,
Meghan Krohn

Do Healthy Choices Put You at a Disadvantage?

2009-05-05T09:07:00.001-07:00

So you walk into a fast food restaurant, and you look at the menu. You could have a burger and fries or you could have salad with grilled chicken. You debate for a moment. You consider the salad, but then decide to go with the burger and fries.

Do you feel guilty?

New research shows that you probably don’t. It turns out that healthy items on the menu actually make it easier for people to choose unhealthy options.

In a study conducted at Duke University in North Carolina, researchers found that you are more likely to choose a really unhealthy food from a menu that contains healthy options than if the menu doesn’t contain healthy options at all.

When given the choice between a bacon cheeseburger, a chicken sandwich, a fish sandwich and a veggie burger, 37 percent of people will choose the bacon cheeseburger. If you take away the veggie burger as a choice, only 17 percent will choose the bacon cheeseburger.

Researchers found that people give themselves credit for at least considering a healthier choice, and then eat whatever they want.

So, what does this mean for you?

Hopefully being aware of this particular psychological quirk will help you counter it. If you walk into a fast food restaurant with the intention of eating light, remember this study and stick to your guns.

Probably, the best bet is to avoid the fast food restaurant all together and visit a local deli instead.

Stay well,

Danny Wallace

A Supplement to Relieve Your Allergies

2009-05-03T10:33:00.000-07:00

Spring has arrived! Finally. And with it comes allergies.

If you suffer from pollen and other outdoor—or indoor—allergies, a study appearing in this month’s issue of the Journal of Allergy and Clinical Immunology has good news for you.

Researchers found that supplementing with folic acid can help relieve your allergy symptoms. When you have allergies, your body’s immune system produces more IgE antibodies than it needs to. The result is they typical allergy response—watery eyes, sneezing, and a runny nose.

However, people who have higher levels of folic acid in their system also have less IgE antibodies—that means fewer allergy symptoms.

Currently researchers don’t fully understand how folic acid works to reduce IgE production, so further research in merited before doctors start using folic acid supplements to treat allergies.

That being said, many people don’t get enough folic acid from their diets as it is, so if you suffer from allergies you should at least make sure you’re getting some folic acid from your multi-vitamin. You need between 400 and 800 mcg each day between food and your supplements.

In addition to folic acid, there are other supplements that you can consider for allergy relief.

One of my favorites is quercetin. Quercetin is a bioflavonoid found in fruits and vegetables like apples and red onions. When taken as a supplement quercetin helps to keep your cells from releasing histamines that produce allergy symptoms. Rather than reducing the level of IgE antibodies, quercetin works to reduce the reaction of your cells to the antibodies.

Another good supplement is gamma linolenic acid, or GLA. This is an essential fatty acid that helps to reduce inflammation. Some research shows that people with allergies tend to have lower levels of GLA in their systems. By supplementing with GLA, you might lower your allergy symptoms. The best way to supplement with GLA is to take evening primrose oil.

Allergies can make the nicest weather seem miserable, but with these supplements, you can begin to bring your allergies under control… and then you can love the summer again.

Stay well,
Meghan Krohn

The Best Ways to Keep Weight Off

2009-04-28T09:44:00.000-07:00

Losing weight isn’t easy. Keeping it off can be even tougher. How many times have you lost five or ten pounds only to gain it back two months later? That’s an all too common story for people trying to lose weight.

The key to long-term weight loss is to build healthy habits that help you lose weight, and also help you to keep it off.

New research points to diets rich in healthy fats as a key part of successful long-term weight loss. While diets like the Atkins diet that emphasize reducing carbohydrates help people to lose weight, the South Beach diet and other high-fiber, healthy-fat approaches tend to be better at maintaining weight loss and overall health.

Researchers looked at the Atkins diet, the South Beach diet, and a vegetarian diet to see how they affected people who were already at a healthy weight. The researchers wanted to know more about the health affects of these diets once a person has lost the weight they wish to lose. They found that the Atkins diet, which doesn’t differentiate between different kinds of fats tended to raise unhealthy LDL cholesterol levels.

The South Beach diet, which emphasizes a moderate fat intake, with the focus being on healthy fats like monounsaturated fat and essential fatty acids, continued to reduce LDL cholesterol levels, even in people at a healthy weight.

What this means to you is that what you eat after you lose weight matters. You want to develop healthy eating habits. You want to keep eating lots of fruits and vegetables, whole grains rather than refined grains, and lean proteins even after you’ve shed the pounds. Keeping up your healthy habits will not only help you keep the weight off, it will also help you improve the health of your heart.

Stay well,
Danny Wallace

Preventing Skin Cancer as You Age

2009-04-24T08:19:00.000-07:00

Men, did you know you’re at higher risk of skin cancer? It’s true. Men get the deadliest form of skin cancer (melanoma) more often then women. As you age, your risk goes up.

One of the most important steps in protecting yourself from skin cancer is early detection. That means getting to know your skin, particularly your moles. By regularly checking your skin—every one to three months—for changes, you can catch skin cancer early, when it is easy to treat.

What to look for is easy to remember. You just have to remember your ABCs… actually it’s your ABCDs. When it comes to skin cancer, you just have to remember Assymetry, Border, Color, and Diameter.

Dangerous moles tend to be asymmetrical—one half looks different from the other half. Potentially cancerous moles usually have a rough, ragged border, as well. They also have an uneven color or an unusually dark or even bluish color. Bigger moles are more often cancerous than small ones. If you have a mole that’s bigger than the size of a pencil eraser in diameter, watch it very closely for other danger signs.

In addition to these danger signs, another important thing to watch for is a mole that undergoes a change. If a mole gets bigger or goes from being flat to being raised, make an appointment with your dermatologist to get it checked out.

Knowing what to look for is an important first step, but it won’t do you any good unless you actually look for it. You might be good at checking the moles you can see, but what about those you can’t? Moles on your back can be just as dangerous as those on other parts of your body, but they often get overlooked in a self-check.

About 46% of physician-detected melanomas in older men occur on the back, according to a recent study published in the Archives of Dermatology. That means men are missing these moles in their self-checks.

To be certain you catch any danger signs early, enlist the help of your spouse, partner, sibling, grown child or trusted friend. Once in a while have someone check your back for trouble spots. It’s also a good idea to go in for an annual exam with your dermatologist. A full body mole-check can make the difference between catching a melanoma while it’s still treatable and catching one that could cost you your life.

Stay well,
Meghan Krohn

Laugh It Up

2009-04-21T08:16:00.001-07:00

Of course, you’ve heard that laughter is the best medicine, but did you know that there is clinical evidence to support that old adage?

For people with diabetes, laughter could be lifesaving.

Researchers at Loma Linda University in California worked with adults living with diabetes. All participants were over 50 and had high blood pressure and high cholesterol.

Researchers assigned half the patients to a laughter group. The other half served as the control group. Those in the laughter group had to spend at least 30 minutes a day enjoying something humorous.

After 12 months, the researchers measured a variety of heart disease risk factors and compared them to the baseline results gathered at the study’s outset.

They found that those in the laughter group increased their good HDL cholesterol by 26% and lowered their C-reactive protein levels by 66%. These two changes indicate an improvement in the heart disease risk profile. In other words, laughing helps diabetic patients lower their risk of heart disease.

So how do you bring more laughter into your life?

Funny TV shows and funny movies are a great place to start. With a Netflix subscription or a membership at your local movie rental store you can find whole seasons of your favorite funny TV shows like Seinfeld, the Honeymooners, or Soap.

Another option is to rent stand-up comedy routines. Check out Ron White, Ellen Degeneres or Steven Wright depending on the kind of humor you like. Or ask your friends for recommendations.

Don’t forget about funny books. I’ve found myself laughing pretty hard when I read through one of Dave Barry’s books. Comic strips are great, too.

Another good way to get a laugh is to just look for the humor in the situations around you. This is more fun with friends and can lead to all sorts of hilarious moments.

Laugher releases good, heart healthy chemicals into your body, and not surprisingly, it will also give your mood a boost. So make the time to laugh!

Stay well,
Danny Wallace

Broccoli, the Wonder Food

2009-04-16T08:14:00.001-07:00

If you wanted to make one small simple change that would have long-lasting health benefits, what would you do?

Would you drink more water? Or exercise more? Would you relax more?

All of those are great ideas. Here’s one more. Eat more broccoli.

Of course, you know that fruits and vegetables are a cornerstone of healthy eating. But when it comes to fruits and vegetables, broccoli is special. It’s a powerhouse of healthy benefits.

For example, in a recent Japanese study, researchers discovered that broccoli protects your stomach from serious issues like ulcers and stomach cancer.

There’s a chemical in broccoli called sulforaphane that attacks the H. pylori virus that causes stomach ulcers. This same virus also increases your risk of developing stomach cancer.

Fortunately, you can stop this nasty little bug with just 2.5 ounces of broccoli a day. That’s just a single serving… anyone can do that. And, if you get sick of broccoli, it turns out that broccoli sprouts have the same affect. So you can have steamed or roasted broccoli one night and the next day you can sprinkle broccoli sprouts on your salad at lunch.

The same chemical, sulforaphane, also attacks other cancer-causing agents in your body. So while you’re fighting off stomach ulcers and gastric cancer, you’ll also be reducing your risks of bladder, skin, lung, and other cancers.

There is a special trick to making sure you get the full benefit from eating more broccoli and broccoli sprouts. You have to make sure you chew your food well. The chewing process is what releases the sulforaphane that gives you all these great benefits.

So chew well and stay well,
Heather Robwell

Cancer Patients Find Relief Through Acupressure

2009-04-14T14:50:00.000-07:00

The medical industry has made great leaps in treating cancer. But that doesn’t mean the fight is less frightening or less exhausting for those diagnosed with this terrible disease.

Treatment is more successful. For most cancers, survival rates are on the rise. But chemotherapy still plays a primary role in successfully treating cancer, and chemo can be devastating.

It makes you weak. It makes you tired. And it makes you sick.

Nausea and loss of appetite are two big issues facing people undergoing chemotherapy. It makes it hard to eat at a time when your body really needs nutritional support.

Fortunately, acupressure wristbands can help.

According to traditional Chinese medicine, there’s a point in your wrist that can help relieve nausea. Acupressure wristbands put pressure on that point. Research published in The Journal of Pain and Symptom Management found that patients who use these wristbands during and after chemo treatments experience 25% less nausea.

The ability to reduce nausea without additional drugs can have a profound and positive impact on people undergoing cancer treatments. It means that you will be able to eat more and keep it down. It means that you won’t feel so miserable after treatments. Ultimately, it means that the fight against cancer just got a little bit easier.

You can ask your doctor or naturopath about acupressure wristbands to help with cancer treatment. They’re also useful for motion sickness and can even help when you’re just feeling under the weather.

Stay well,
Danny Wallace

Your Weight Might be Making Your Legs Twitch

2009-04-10T07:23:00.001-07:00

There’s nothing better after a hard day’s work than curling up on the couch with a good book or your favorite TV show to just relax and unwind. So, there’s nothing more frustrating than when restless, twitching legs foil your plans.

Restless legs syndrome affects about one in ten adults. It’s characterized by an almost uncontrollable urge to move your legs. Usually, you’ll feel uncomfortable, like something is itching or pulling deep within your leg muscles. The only way to get relief is to get up and move.

Obviously, when you want to relax or sleep, restless leg syndrome can really get in the way.

To date, it’s unclear what causes restless legs syndrome, but a new study suggests that your weight might have something to do with it.

Researchers discovered that people who are obese are more likely to have restless legs syndrome by up to 42%. When divided into quintiles people with the largest waists (meaning the most belly fat) are more than one and half times as likely to have RLS as those with the smallest waists.

If you have RLS and you’re overweight, this is actually good news. It means that there’s something you can do about your restless legs.

Losing weight isn’t easy, but it is possible, especially if you have a good plan in place. The most important thing to understand is that weight loss is a long-term process involving lots of small choices each day. Here are some tips:
1) Exercise is a key part of a good weight loss plan. Try to be moderately active most days. That means going for a walk or shooting some hoops or playing a little Frisbee in the park. Don’t think of this as exercise—think of it as becoming more active.
2) Vigorous exercise is also important, but you don’t have to do that much to get a good result. Twenty to thirty minutes three days a week will do the trick. Try jogging, cycling, or playing a serious pick-up basketball game.
3) Portion control is another key strategy for weight loss. When you sit down to eat, don’t pile up your plate. Take half servings of everything. Take small bites and chew them thoroughly. Once you’ve finished what’s on your plate, wait ten minutes before deciding if you need seconds. This gives your brain a chance to catch up with your stomach, and you might discover you’re not actually hungry for more.
4) If you’re plagued with poor snacking habits, I suggest you get a small cooler. In the morning, fill it with healthy snacks like string cheese, hardboiled eggs, fruits, sliced veggies, and whole-grain crackers. When you want a snack, go to the cooler, not the cupboard.
5) Finally, drink more water. Did you know that many of the “hunger” signals your body sends are actually thirst signals? If you drink a big glass of water when you first feel hungry, you might find your desire to snack is curbed.

Weight loss is a worthy goal and it can have a positive impact on your health in so many ways, including providing relief from restless leg syndrome.

Stay well,
Heather Robwell

Caring for an Elderly Loved One

2009-04-07T13:28:00.000-07:00

People live longer than ever these days. And that’s great. But it presents those of us in middle age with some challenges we might not have expected.

Often it’s just a few years between when we see our youngest child off to college to the time when our aging parents need more attentive care. Those of us in our 50s and 60s face tough choices about what is best for our parents when they require assistance with daily tasks and medical care.

New research gives some clues about what we can do to make sure our parents are getting the care they need, so that they can enjoy a high quality of life for more years.

The study used occupational therapists to teach seniors how to perform daily tasks in a way that was easier for them. The therapists also reviewed the homes of each participant and made suggestions about modifications that would help each individual.

In addition, the participants also met with a physical therapist who worked with them on balance, how to fall safely, and how to recover after a fall.

The input from therapists provided many benefits including greater independence, the ability to remain at home rather than moving to an assisted living facility, longer life, and a higher quality of life. The overall cost of the therapist interventions was less than a thousand dollars—that’s quite a lot less than an assisted living situation would cost, and the end result is better, too.

If you have an aging parent who is starting to experience difficulty with day-to-day tasks, consider working with occupational and physical therapists to improve your parent’s situation. It can make a big difference and that’s good for both of you.

Stay well,
Danny Wallace

Is Your Love of Football Hurting You?

2009-04-03T08:55:00.000-07:00

I happen to love football. During the season I try to catch a game a week, usually with some friends and some yummy snacks. And like any good football fan, I have my favorite team.

Now, I find out that if your favorite team makes it into the Super Bowl, it might have consequences for your health.

On the upside, when your team wins the Super Bowl, researchers of a study recently presented at the American College of Cardiology believe that it might actually protect fans’ health.

On the downside, when your team loses, it could put stress on your heart.

The affect is so pronounced that researchers were able to track the rise and fall of mortality rates in cities with winning and losing teams, respectively.

This research doesn’t just apply to your favorite team winning or losing the Super Bowl. It can apply to any big or exciting event in your life. If things go your way, you’re likely to enjoy a health benefit. Disappointment can lead to trouble, though, especially if you’re already at risk for heart problems.

The researchers recommend that people with heart disease learn breathing and other relaxation techniques to help them cope safely with the excitement and stress that life doles out.

Frankly, that sounds like sound advice that everyone can benefit from.

Stay well,
Meghan Krohn