Category: Uncategorized

  • Hard To Pronounce, Painful Foot Pain

    SELF-CARE CORNER

    Illustration of an inflammed plantar fascia.

    Ouch! That heel pain you feel when you first get up in the morning has a name.

    Plantar fasciitis(PLAN-ter fash-ee-EYE-tus). An inflammation of the fibrous band of tissue that connects your heel bone to the base of your toes along the bottom of your foot. The condition usually starts with pain the morning after a day of increased physical activity. You may not remember a specific injury.

    Ice the sore area for 20 minutes two times a day, after dinner and before bedtime, to relieve symptoms. Ask your doctor about taking nonsteroidal anti-inflammatory pain relievers, suggest experts at the American Orthopaedic Foot & Ankle Society.

    Stretching the plantar fascia with these exercises (www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Plantar-Fasciitis.aspx) is the best treatment after the initial inflammation has gone down.

    For longer-term problems and pain that won’t go away, some injections are available, and shock wave therapy is an option. Surgery may be a final solution.

    © American Institute for Preventive Medicine

  • Move In Minutes

    SELF-CARE CORNER

    Image of business man walking while talking on the phone.

    Sitting for extended periods can raise the chances of developing cancer even for people who exercise regularly, says recent research. In response to these findings, fitness experts at The University of Texas MD Anderson Cancer Center share advice on how to get moving in minutes.

    “Taking just one- to two-minute breaks from sitting may help lower your cancer risk,” said Dr. Karen Basen-Engquist, professor in the Department of Behavioral Science. “That’s because even short spurts of movement can help minimize inflammation, insulin resistance, and long-term weight gain-all factors that make it harder for the body to fight off cancer.”

    Basen-Engquist, who uses a pedometer and tries to get at least 500 steps an hour, offers these tips to get moving-no matter how many minutes you can grab each day.

    Have 5 minutes? Stretch.

    Take breaks from sitting at work or home by standing up and stretching your back, forearms, wrists, legs, and hamstrings. Among the benefits: more energy, better circulation, and less muscle tension and stress.

    Have 10-15 minutes? Take a brisk walk.

    Head out during your lunchtime. Take walking meetings with coworkers. Plan a quick trip around the neighborhood. Walking helps maintain a healthier blood pressure, boosts metabolism, curbs stress, and possibly reduces breast and colorectal cancer risk.

    Just keep in mind that brisk walking yields more benefits than a casual stroll. So you should feel a little out of breath and feel your heart beating a little faster.

    Have 20-30 minutes? Tidy the house.

    Tidying up does more than limit couch time. It can also qualify as aerobic activity. To get your heart rate up, focus on repetitive activities that use large muscle groups, like the legs and back. This includes vacuuming, mopping, scrubbing, gardening, and even taking multiple trips upstairs to put away laundry.

    Have just 1-2 minutes? Take the stairs.

    Skip the elevator or escalator and take the stairs at work and when doing errands. Stairs get your heart pumping, build muscle, strengthen bones, and burn calories. The more often you take one step at a time, the bigger the payoff.

    © American Institute for Preventive Medicine

  • Shingles (And We’re Not Talking About Your Roof)

    SELF-CARE CORNER

    Image of shingles the rash on a person's back.

    Shingles is a painful viral infection that affects 30% of Americans every year. It is caused by Varicella Zoster virus, the same virus that causes chicken pox.

    The outbreak occurs mostly in people 50 years of age and older. The virus can lie dormant in the nerve tissue of the body for many years, then becomes activated and causes shingles later in life.

    According to the Centers for Disease Control and Prevention, shingles is not passed from one person to another. However, the virus that causes shingles can spread from a person with active shingles to another person who has never had chicken pox. In such cases, the person exposed to the virus might develop chickenpox, not shingles.

    “If you are diagnosed with shingles, you are contagious as long as you have blisters and ulcers. It is important to cover your rash and wash your hands frequently. It also is important to avoid people who have not received the chicken pox vaccine, pregnant women and anyone with a weak immune system,” said Dr. Khalilah Babino, physician at Loyola University Health System and assistant professor in the Department of Family Medicine at Loyola University Chicago Stritch School of Medicine.

    A shingles outbreak can last several weeks. Before the rash appears, the following symptoms may occur:

    *  Fatigue

    *  Headache

    *  Tingling

    *  Itching

    *  Burning Pain

    After a few days, a blistering rash in clusters appears. The shingles rash is always located along the involved nerve pattern called a dermatome, typically in a band on one side of the body. Most often, the rash is on the chest and/or back, but can occur on other body parts.

    “If you develop shingles on your face, especially near your eye, you should seek immediate medical care as this type may result in loss of vision,” Dr. Babino said. The blisters that form will pop in a few days and become open sores, which are contagious. Usually, these ulcers scab over within 7 to 10 days and the rash goes away within 4 weeks.

    “Fortunately, there is antiviral medication to help slow the virus and speed recovery. The earlier the medication is started, the more effective it is against the virus. I recommend starting these medications within 72 hours of the onset of rash. Since shingles can be very painful, you might also need prescription pain medication,” Dr. Babino said.

    Most people with shingles do not suffer any complications. Still, there is a 10% chance of developing a painful condition called post-herpetic neuralgia after the rash has gone away. The pain can last from a few months to a year.

    You can decrease your risk of developing shingles and its complications by getting the shingles vaccine. One dose of shingles vaccine is advised for adults age 60 years and older, but can be given between the ages of 50 and 59.

    “People who have had shingles previously can still receive the vaccine. If you are above the age of 50 years old, you should talk to your health care provider about the shingles vaccine,” Dr. Babino said.

    © American Institute for Preventive Medicine

  • Tips To Prevent Trips & Falls

    SELF-CARE CORNER

    Image of doctor holding up an eye chart.

    It’s one thing to lose your balance and fall. But it’s especially important to keep elderly people from the hazards of a trip and fall.

    The causes of balance issues could come from a number of different sources-many that don’t have a seemingly direct connection to balance or falls. Dr. Jason Rice, a primary care internist at Loyola University Health System, tells about some surprising reasons you may lose your balance and fall.

    Blood pressure medication.

    Some of these drugs can lead to side effects such as dizziness and lightheadedness, especially when changing positions such as standing up from a seated position. The same mechanism that allows our body to quickly adjust our blood flow after moving to a standing position from a seated or flat position can lead to a change in blood pressure, and several medications actively work to hinder this mechanism, which can lead to unsteadiness or falls when changing positions. Solution: Stand up slowly and get your bearings before walking. Staying hydrated also helps to prevent drops in blood pressure.

    Blood vessel changes.

    Over time the elasticity of blood vessels starts to decline and this can affect blood flow. Similar to blood pressure medication, this can cause you to become dizzy or lightheaded when changing positions, which can lead to falls. Solution: Stand up slowly and hold on to a stable surface before walking.

    Low blood sugar.

    Low blood sugar can cause dizziness, falls, and even loss of consciousness. This is especially true for people with diabetes. If you are taking medication to lower your blood sugar, make sure you take it with an adequate meal so your sugar doesn’t drop too low.

    Declining vision.

    Visual clues are an extremely important part of balance. As we age, our eyesight declines, which can lead to issues with balance. Regular visits to your primary care physician, which includes a vision assessment, is the best way to avoid this problem.

    © American Institute for Preventive Medicine

  • 5 Things About Natural Anxiety Remedies

    SELF-CARE CORNER

    Man getting a chair massage.

    Nearly everyone has anxiety at times. Stressful situations and important events can make you feel edgy or anxious.

    Sometimes, however, anxiety becomes a health problem. It happens frequently and it interferes with your life. This is called an anxiety disorder. If this happens to you, see your doctor. Treatments can help, including therapy and medications. Don’t try natural remedies for an anxiety disorder unless your doctor recommends it.

    People who have mild anxiety or occasional stress may look for “natural” or complementary health remedies.

    1.  Acupuncture is a popular natural anxiety treatment. It involves placing thin needles into the top layer of skin in certain points on the body. If you decide to try acupuncture, see a licensed practitioner who uses sterile, single-use needles.

    2.  Massage therapy can be relaxing and can feel good on tight, tense muscles. It may help some people with mild stress or occasional anxiety.

    3.  Mindfulness meditation is a practice of focusing on the present moment. It involves breathing, guided imagery and other methods. It may benefit people who have occasional stress or anxious feelings.

    4.  Relaxation techniques like deep breathing or relaxing music can lower anxiety before stressful events like medical procedures.

    5.  Don’t try herbs or dietary supplements without talking to your doctor first. Most of them haven’t been proven to help with stress or anxiety. And some can cause health problems or have dangerous interactions with medications.

    If you have anxiety or stress, talk with your health care provider. Together, you can find treatments or options that will help you live a healthy life.

    © American Institute for Preventive Medicine

  • Build A Strong Core

    BE FIT

    Image of older man sitting on chair.

    “A strong core is key to good posture and for doing most day-to-day activities with ease, such as getting in or out of a car, walking up and down stairs, or reaching for a book from a shelf,” said Michelle Miller, an exercise physiologist at Indiana University. Weak core muscles can result in poor posture, increased susceptibility to back injuries, poor balance, lack of range of motion, and an altered walking stride.

    See how it feels to turn on your core muscles-in less than a minute.

    *  Sit on the edge of a firm chair with feet and legs at a 90-degree angle and place both hands on the front of your stomach area.

    *  Now, draw your bellybutton toward the center and pretend to lift at the same time to feel contracted and lengthened throughout the middle of the body-but not so much you hold your breath. Miller often tells clients to imagine putting on a tight jacket and then zipping it up. When doing this, the front and back of the body should contract at the same time.

    *  Finding the neutral position of the hips is important for proper posture. The hips should not be tipped forward or backward. Miller encourages you to “think of your pelvis as a bucket of water-tipping means spilling.”

    *  Now, for the shoulders and head. The head should not jut forward, nor the shoulders round in. Face straight ahead, chest high and sit tall.

    “If you can hold this position sitting, you can hold it when you walk, drive, do household chores or other leisure time activities,” Miller said.

    © American Institute for Preventive Medicine

  • Exercise On A Budget

    BE FIT

    Image of young man doing push-ups.

    Don’t let gym memberships, personal training fees, or the cost of the latest exercise gadget weigh you down. Exercise is about moving, stretching, lifting, bending, breathing – things you can easily do at home. Or simply walk – around the block, at a mall, or on a local school’s track.

    Get started

    Start with a few simple stretches to warm up your muscles. If you need help, go online for how-to instructions on everything from stretching to full routines. You can also find exercise tools to track your progress.

    No equipment necessary

    Do what you were taught in gym class – squats, push-ups, jumping jacks, and crunches. Lift your legs and arms, touch your toes, bend from side to side, jog in place, and twist. Just make sure you target all your major muscle groups at least once every week.

    No free weights? Try these substitutes

    *  Use cans instead of dumbbells to exercise biceps and triceps.

    *  A gallon jug filled with water, sand, or powdered detergent is just as effective as a kettle bell for squats and arm lifts.

    *  Put a paper plate under one foot and lunge forward. You can also attach plates to both feet with rubber bands to simulate skating. Or, get down on all fours, put the plates under your hands and slide them back and forth for a great chest workout.

    *  Pantyhose stretch just as well as resistance bands for rowing and stretching routines.

    *  A low, sturdy stool or a bottom stair can be used for a step exercise routine.

    © American Institute for Preventive Medicine

  • Improve Your Mood With Exercise

    BE FIT

    Image of older women walking on bridge along a lake.

    You probably know that exercise has many health benefits. It can reduce your risk of heart disease, type 2 diabetes, and even cancer. But, did you know it can also help your mental health?

    Studies have shown that regular exercise such as walking can improve your mood, according to the American Psychological Association. And it doesn’t take long to feel the effects. Within just a few minutes of starting that walk, many people report more positive mental health. It has also been shown to improve mild to moderate depression.

    If that’s not enough, the APA also says exercise can help people who have anxiety. Regular exercise can help your body calm the “fight-or-flight” feelings that occur when someone gets anxious or overly stressed. And, it can help combat everyday stress by releasing chemicals called endorphins. These effects also help you sleep better, which can help you feel better mentally.

    With all the benefits of exercise, get moving!

    © American Institute for Preventive Medicine

  • Shin Splints Can Sidetrack Your Running Routine

    BE FIT

    Image of women holding her shin.

    If shin splints are keeping you from making the most of your runs this spring, you’re not alone. Shin splints-pain in the front of the lower legs-is common among those who exercise regularly. This ailment especially affects runners.

    According to Dr. Matthew Silvis, associate professor of family medicine and orthopedics at Penn State Hershey, shin splints are among the most common complaints in spring for people back on the road or trail after a long winter.

    The term shin splints generally refers to pain and soreness along the shinbone, or tibia, the largest bone of the lower leg. The pain comes from overuse of the muscles and tendons around the bone. Added or unusual stress on and around the shinbone causes it to become inflamed and sore.

    If you’re already dealing with shin splints, icing the area can help. So can taking an over-the-counter anti-inflammatory medicine if needed for pain. Wait to return to your activity until you’re pain-free for 2 weeks.

    The fix

    Give the body time to adjust when changing an exercise routine. Doing too much too soon can bring on shin splints. If untreated, a more serious injury-stress fracture-can result. Stress fractures-tiny cracks in the bone-usually come from overuse. To avoid this:

    *  Gradually increase the amount or intensity of a workout to avoid too much stress on the legs.

    *  Follow a regular, gentle stretching routine that includes the calves. Keeping the muscles around the shinbone flexible can help prevent  shin splints.

    *  Wear well-fitting, supportive athletic shoes. And replace them every 300 to 500 miles.

    *  Balance running workouts with other training that isn’t as stressful on the legs. Examples are cycling, cross-training, and swimming.

    © American Institute for Preventive Medicine

  • Wallet-Friendly Workouts

    BE FIT

    Image of bike in the field.

    Finances are one of the biggest reasons people don’t join a gym. A monthly gym membership fee can take a big bite out of a budget, but that doesn’t mean you should throw in the towel on exercise.

    You can get all of the benefits of exercise at little to no cost with these tips:

    *  Use home items as workout tools. Instead of buying weights, use canned goods or fill used gallon jugs with water or sand.

    *  Put gravity to work for you. Many resistance exercises use only your body weight and gravity to help you get stronger. Think push-ups, squats, crunches, leg lifts, and arm raises.

    *  Use the stairs in your home for a step training workout. Or, use a low, sturdy step stool. Play music while stepping.

    *  Borrow fitness DVDs from your library, or look for used ones at garage sales.

    *  Utilize community resources. Some fitness centers, senior centers, and community programs offer free or low-cost fitness classes. Local hotels or schools may have a minimal fee to swim in the pool at select times. Walk a local walking path or step through a scenic park for fresh air and fitness.

    *  Consider used items. Many people will sell their used bikes, weight machines, treadmills, and other equipment at a fraction of the cost of a new item. Stop by local yard sales or look for local “yard sale” groups on social media.

    *  Try just shoes and an app. If you already have a smart phone, there are many free or low-cost fitness apps available to keep you motivated. Lace up your walking shoes and start tracking your progress with the app to keep you motivated and on track. YouTube also offers a variety of workout programs that allow you to exercise at home.

    © American Institute for Preventive Medicine