Knee Pain When Walking – An Overview – Symptoms, Treatment, and Prevention

Knee Pain When Walking – An Overview – Symptoms, Treatment, and Prevention The knee is an especially vulnerable joint. It takes on a lot of stress when you walk, run, jump or climb anything.

Even if they have not incurred any major knee trauma, many people will still suffer from knee pain brought on by regular wear and tear over time.

 

A.) How do you Determine the Cause of Knee Pain?

 

If you get severe knee pain while walking, chances are the pain would not have been caused by the walking itself. A number of observations will help your doctor determine the immediate cause of your knee pain. Some of these include:

 

1.) Your age

 

2.) Whether your knee has suffered an injury at some point in the past

 

3.) Exactly where the knee pain is (front or back of the knee, inside or outside section of the joint)

 

4.) Did the knee pain start suddenly or has it come on gradually over time?

 

5.) What are the activities that bring on the knee pain?

 

B.) What are the Common Knee Pain Symptoms?

 

In addition to determining what caused the knee pain, you will also need to consider the exact symptoms you are suffering from in order to be able to get the right treatment. Some of the most common knee pain symptoms

include:

 

1.) Locking (where you cannot straighten or bend your knee)

 

2.) Popping or snapping sensation in the knee

 

3.) Giving way (feeling as if your knee is giving way when you walk)

 

4.) Inability to put weight on the knee

 

5.) Grinding feeling

 

6.) Swelling and whether this appeared suddenly following injury or appeared more slowly

 

7.) Worsening knee pain when walking or bending the knee

 

C.) What are the Possible Causes of Knee Pain when Walking?

 

The following are just some of the more common factors that cause severe knee pain when walking:

 

1.) Tendonitis – Tendonitis is an inflammation or irritation of the tendons. In addition to having a swelling in the front of the knees, if you suffer from severe knee pain when walking and it feels worse while climbing stairs or when running, then you may have tendonitis.

 

2.) Meniscus injuries – Meniscus injuries are caused by a tear in the cartilage in your knee joint. This can cause severe pain in the knee and a feeling that you cannot straighten out the knee. There will also be some swelling.

 

3.) Bursitis – Inflammation of the cushioning fluid sacs in the knee causes bursitis. If you have bursitis, your knees will be stiff and swollen and they will feel painful even when you are not walking.

 

4.) Knee arthritis- Knee arthritis involves stiffness, swelling and knee pain when walking.

 

D.) What Can be Done About Severe Knee Pain when Walking?

 

If you are suffering from severe knee pain when walking, it is important that you consult your doctor for an accurate diagnosis. Appropriate treatment will depend on the cause and severity of the pain and could involve surgery or anti-inflammatory medication.

 

A knee brace is one of the most effective ways to protect your knee from further injury or whilst recovering from surgery. The brace works to keep the joint stable and prevent movements which could cause further damage to the knee. Other options for self help include ice packs, rest and elevation and compression bandaging to prevent fluid build-up. Physical therapy is extremely beneficial as it strengthens the supporting muscles, which then help to stabilize your knee and reduce the severe knee pain when walking.

 

Braces can be provided very quickly and are very affordable currently.  Not only will they help provide meaningful support, they also can help a person feel more stable mentally when they have their brace on.  This confidence is relative to the knee, and many times people like the support they get physically, but equally love the mental support they get from the brace.

 

 

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If you would like free information just like this visit us online at http://www.drbraceco.com Dr. Brace Co. is an education based site that can provide helpful information and meaningful support for your knee

Arthritis Myth Buster: 5 Secrets to Eliminating Arthritis Pain Revealed

Arthritis Myth Buster:  5 Secrets to Eliminating Arthritis Pain Revealed

46 million people suffer from arthritis, yet few know of the ways to control arthritis pain.  Learn the myths behind the disease and your options to a pain free life.

 

Myth Buster #1: There is just one type of Arthritis

 

There are over 100 types of arthritis including Osteoarthritis, Gout and Fibromyalgia There are many forms of arthritis resulting in joint stiffness, joint inflammation and pain: making getting out of bed in the morning agonizing, rising from your chair torture, or even a once easy task of getting in and out of your car a monumental achievement.  I remember a 62 year old patient who had such painful joints in her knees; the strain of getting up compelled her to sit in her chair all day.  What she didn’t realize was that sitting all day was actually making her arthritis condition worse and by the time she sought treatment she was in a wheelchair and no longer able to walk.

 

Myth Buster # 2: The Only Treatment For Arthritis Pain is Pills or Surgery.

 

In order to make an informed decision, you need to be armed with the latest in arthritis treatment choices.  Sometimes surgery is necessary, but since surgery is a major event not to be taken lightly, other forms of treatment should be explored first.  Medicines are sometimes a necessary evil.

Evil because over time they can cause liver toxicity and can also increase your susceptibility to life threatening infections.  However, on the other hand, they are necessary

at times because they help alleviate pain.   But what if

there was something else that could alleviate your pain, required no co-payment, enabled you to live a full active life and once again enjoy activities like gardening, shopping, writing a letter or working around the house with renewed energy?  There is a treatment that Doctors once believed would damage your joints and as an Occupational Therapy Practitioner, I have seen the miraculous results of how functional exercise treatment increases people’s functional independence enabling people to once again enjoy life’s simple pleasures.

 

Myth Buster # 3: People with Arthritis Shouldn’t Exercise

 

For many years Doctors thought that arthritis would damage your joints. Fortunately, many Doctors are now aware of the importance of exercise as an important and significant contributing factor to reducing and eliminating arthritis pain. Therapeutic exercise has proven to be so significant that Doctors often refer their patients to a physical or occupational therapist for a special functional exercise program to increase flexibility, boost energy and improve strength.

 

Myth Buster # 4:  Exercise Makes People with Arthritis Experience More Pain.

 

The goal of arthritis exercise treatment is to

 

A.) Reduce inflammation

 

B.) Minimize pain

 

C.) Improve your ability to function.

 

Exercise can accomplish all of these goals safely.   While

increasing blood flow and providing important nutrients to your body, functional fitness keeps your muscles that surround your joints strong and diminishes joint pain.  So strong that the patient mentioned earlier was able to walk, and once again participate in functional activities

including going to the bathroom independently.    Yes,

arthritis, if left untreated, even makes going to the

bathroom painful.   Functional exercise includes practicing

full range of motion exercises which makes your body supply much needed lubrication to your stiff joints.  Think of a door hinge that’s stiff and won’t move.  It just needs a bit of grease and by placing WD 40 to it, the hinge will move. Your body, when placed in therapeutic functional

positions produces lubricant.   With continued practice of

a functional exercise program, your body will reward you with an increased ability to perform meaningful activities of daily living without pain.

 

Myth Buster # 5.  The Best Exercise for Arthritis is Water Aerobics.

 

Water aerobics is an excellent exercise for arthritis and I often recommend it to my patients with access to a pool and

a qualified licensed therapist.   However, it should not be

the only type of exercise for arthritis if the goal is to eliminate arthritis pain.  In order to eliminate and reduce pain you need to be able to perform exercises that take you through the full range of motion and unless you’re a seagull who doesn’t mind sticking your head under water to bend down, you won’t get the full range of motion exercises

your body needs with water aerobics.   Muscle tissues have

a natural tendency to shorten with aging.   Muscles must be

regularly stretched to minimize the effect of natural muscle shortening.  Flexibility exercises combat the negative effects of stiffness, pain, stress and can significantly improve your life by increasing your functional ability, decreasing pain and turn back your body clock by making your joints younger, healthier and fit.

When you are flexible, your muscles have a decreased risk of injury because they are more pliable and less likely to tear.  A lot of men don’t stretch, but stretching is EQUALLY important for men.  No matter how strong your muscles are, if your muscles are tight, bending and reaching will become painful.  Wouldn’t it be great to be able to bend over to reach for any item when it’s fallen on the ground without pain and stiffness?

 

Functional fitness exercises from a trained expert will get

you one stretch closer to being pain free.   Some of my

patients told me they never stretched before because it hurt.  If you’re tight, you NEED to stretch and strengthen your muscles to support your joints and diminish arthritis pain.

 

Suzanne Andrews

http://healthwiseexercise.com

 

Type 2 Diabetes Can Be Assisted With Exercise

Type 2 diabetes is a disease that affects your body’s ability to break down the food you eat and turn it into energy. One of the most common symptoms of type 2 diabetes is excessive sweating.

While self diagnosis is never recommended some other symptoms are confusion, depression, buzzing ears, diarrhea, blurred vision , bad breath, higher thirst, weight loss and fatigue.

Sweating Cure – Diabetes try a healthy diet

Each year in the United States, the average American consumes 150 pounds of sugar and 600 cans of pop; that is the equivalent of ingesting 55 teaspoons of sugar per person per day. How can it surprise anyone that we are a country made up of people that are fat, stressed out, and seeking a cure for their diabetes-caused sweating.

Much of the food we eat has massive levels of additives and chemicals as well as sugar. Lots of these junk foods is peppered with toxins like msg and aspartame. While in small doses these maybe ok, imagine the damage when consumed over a year.

Loose Some Weight – a cure For Diabetes Sweating

If you have an increased waist line you will find this will raise insulin resistance. By sticking to a daily exercise regime and staying on it you will see excellent results in a quick period of time. If you are working out correctly you will be sweating, this is the king of sweat that is the good king, not the type related to Diabetes.

Loosing weight has been made easier by the advent of some of the weight loss businesses like weight watchers, the good thing about this type of help is the structure it provides. These type of businesses assign points to food and drink, and allow you eat and drink a certain amount of points. Please remember If you don’t loose the weight fast enough don’t despair, the fact that you are controlling your intake, will guarantee a loss of weight.

Diabetes Sweating Cure with regular workout

Besides helping you maintain a healthy weight, regular exercise helps your cells use insulin and blood sugar for energy. The more you work out, the better you feel and the more you get accomplished during the day. Make sure you build variety into your workouts to avoid burnout.

Diabetes Sweating Cure with Prescription Medication

Many times diet and exercise cannot reduce your blood sugar level alone, often this is with people predisposed to diabetes. Even some ethnic groups have a higher chance of getting diabetes than others.

The medications for type 2 are designed to do four different things, delay how quickly sugar is absorbed, increase how much insulin the pancreas makes, decrease insulin resistance and decrease how much sugar the liver produces. By researching your illness combined with regular doctors visits you should be on a successful recovery in no time

Article Source: http://www.articlematters.com

Cardiovascular Exercise

Cardiovascular Exercise

Of all the varied exercise programs available today, from power lifting and body building to yoga and Pilates, one form of exercise is essential.

Taxing the heart and lungs through sustained aerobic exercise is essential, as part of an overall fitness program.

Aerobic exercise, defined as a repeated and rhythmic use of major muscle groups over an extended period of time is paramount.

 Nobody ever died, because they were unable to bench press 300 pounds or complete 100 sit-ups.

The most important muscle in the body, unquestionably, is the heart. To keep it operating at peak efficiency, the heart needs to be challenged, with increasingly difficult exercise programs, to become stronger and more efficient.

The question then becomes, how much, how often, and what kinds of exercise produce a positive effect on the tremendously valuable heart muscle.

For many years, the research seemed to support the theory, that a particular regimen of aerobic exercise (with oxygen) over a specific amount of time, completed a certain number of days per week, was minimal.

This regimen, to many, was daunting and unattainable, placing many people on the sidelines.  More recent studies have shown that a more moderate level of cardiovascular exercise performed regularly, could produce excellent results.

Joggers didn’t need to be sprinters, and walkers didn’t need to be joggers. In fact, the requisite 30 minute minimum bouts could be replicated, with three ten-minute sessions.

There’s a reason the treadmill is the most popular piece of cardio equipment in any gym. Everyone knows how to, and is comfortable walking.

Experts have seen saying for years, that getting up and walking, is an excellent, and easy, path to personal fitness. Many people don’t believe that putting on a good pair of walking shoes and hitting the street, can have a positive effect on their heart health.

On the other hand, there’s walking and there’s walking. Normal, everyday walking, done over sufficient periods of time, and daily, will increase your cardiovascular healthy. But to supercharge your walking time, let’s look at an alternate routine.

Interval training presents the opportunity to get twice the workout, in about half the time.

Internal training is about increasing your heart rate in short bursts. It takes more energy to increase, and decrease, your heart rate, than working at a steady rate. Short bursts at elevated intensity increase caloric expenditure, and the resultant increased weight loss.

Interval walking can basically be designed to mirror your individual fitness level. For example, let’s look at the total scale as being 1 to 10.  Level one would be lounging in front of your T.V., while level 10 would be an all-out sprint.

Begin your walking workout with five minutes, at a moderate pace. This pave would represent a 6 or 7 on your personal scale. For the next 5 minutes, increase your level to an 8 or 9. Alternating the two paces will have a positive effect, in a shorter period of time, and burn more calories.

The final step in any cardio routine is the cool-down.   At this time you slowly allow your heart to return to normal. This portion of the routine is extremely important, as you have taxed your heart and you need to give it time to recover.

Again return to your personal scale, and slowly bring your heart rate down to the 2-4 range, and safely return to normal.

Abrupt cessation of high-intensity cardiovascular exercise is dangerous.  Warm-ups and cool-downs are very important.

Also, recent research supports the theory, that three ten-minute bouts of exercise are as valuable as one thirty-minute workout.

Most importantly do it.   Just do it.   Walk you dog everyday, even if you don’t have a dog. 

www.fitnessishealth.com

The Perfect Physique Is All Greek To Me

The Perfect Physique Is All Greek To Me

“Give me a word – any word – and I show you that the root of that word is Greek!”

 

Anyone who has seen the excellent movie, My Big Fat Greek Wedding, will remember that line from Mr Portokalos.

Although the character and his etymological discourses are obviously played for comedy, when it comes to the world of health and fitness, he may just have a point.

 

Think of the words, “protein,” “creatine,” “aerobic” and even “gym.” These are but a few examples which really do have their roots in the ancient Greek language.

 

This shouldn’t come as a surprise though. You see, the ancient Greeks didn’t just give us the vocabulary we use; they also gave us the very concept of physical training as we know it. They were very healthy and athletic civilisation and it’s from them, of course, that we inherited the Olympic Games, as well as sports like boxing and wrestling.

 

In addition, the ancient Greeks also gave us a very clear idea of what the perfect body was. Physical strength and fitness were admired and considered important assets in their culture. But more than this, the ancient Greeks elevated the development of the human body to an art form.

They aimed for balance, symmetry and proportion in a physique – exactly the same aesthetics that they put into other arts, such as painting, architecture and sculpting.

 

The Greek ideal survived for many centuries, and has influenced the work of great artists all over the world. It was also the inspiration for early bodybuilders, when that sport was in its infancy around the start of the 1900s. But that started to change around about the 1960s or so. The emphasis in bodybuilding moved away from beauty and proportion and onto sheer size. The introduction of anabolic steroids and other drugs onto the scene didn’t help either.

 

Bodybuilding physiques eventually got so huge that they’ve now become completely divorced from their classical roots.

Sadly, the Greek ideal seems to have been almost forgotten

- but the good news is that we have been left clues. Where?

In art, of course!

 

To get an idea of what a classically perfect physique was, we need only look at statues of Greek athletes in a museum, in a book, or even on the internet. Studying these artworks reveals exactly what the ideal body used to look like, and it’s very enlightening. While those statues don’t look like modern bodybuilders, they still definitely look athletic and muscular.

 

The classical Greek physique was defined by having wide shoulders and a narrow waist, with a trim and flat abdomen.

Even today, that kind of tapering silhouette is still highly appealing.

 

The chest on a Greek statue is well developed, but not to excess. These days, many people overtrain their chests so that they look bloated or even worse, droopy. It’s a common mistake made by many newcomers to the gym, probably because the chest is a relatively easy area to build and because exercises like the bench press have a macho image about them.

 

As for the limbs on a classical statue, these are certainly muscular, but are not overdone. Having massive arms and legs is certainly an achievement, but the danger is that these can overshadow the overall shape of the body and destroy the sense of proportion. A typical feature of Greek statues is that the arms are slighly smaller in circumference than the neck. The calves are approximately the same size as the arms.

 

Similarly, the neck and trapezius muscles were not overemphasised. If these were too large, they would detract from the wide-shouldered look and throw the whole physique out of balance.

 

Another thing to notice when looking at a classical statue is the overall tone of the muscles. These look gently sculpted rather than being too harshly “cut” or “ripped.”

This look was achieved by reducing the body fat to a low percentage but not nearly as low as competitive bodybuilders are required to. The idea was not to be able to see the striations in all the muscles or the veins sticking out.

 

There has been talk in recent years about making bodybuilding drug free, with some experts predicting a return to its classical roots. Time will tell, but I hope they are right. The Greek ideal body is a treasure, as precious as any work of art in a museum or gallery. It deserves to shine once again.

 

 

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Dr. Nick Hallale, creator of The Apollo Program.

The Apollo Program combines modern science with the secrets of ancient Greek athletes to completely transform your body and life.

Want to learn how you can get a body like a Greek god? Then visit our site: http://www.apollo-program.com

 

 

Spices: 10 Reasons Why They Are Vital For Your Health

Spices: 10 Reasons Why They Are Vital For Your Health Over the past decade medical scientists have discovered that ordinary culinary herbs and spices contain a vast quantity of exceptionally important plant nutrients that can help to prevent and treat many of our most prevalent degenerative diseases. Here are ten convincing reasons why those of us who do not include spices in our meals are missing out on these protective compounds.

 

1. Anti-oxidant activity: An antioxidant is a substance that prevents oxidative damage by neutralizing the highly reactive and destructive free radical molecules that are produced during cellular energy production. Damaging oxidative stress occurs when there are insufficient antioxidants available to “mop up” excess free radicals.

Oxidative stress can be caused by infections, drugs, smoking, pollution, radiation, excessive exercise, psychological stress and obesity. Damage caused by oxidative stress has been implicated in a range of diseases including Alzheimer’s disease, Parkinson’s disease, cancer, heart disease and diabetes. Some antioxidants are produced by the body, but these need to be supplemented by the antioxidants found in foods. The best way to do this is by regularly eating a variety of antioxidant-rich foods such as culinary herbs and spices.

 

Spices have the highest antioxidant activity of all food groups including fresh fruit and vegetables (American Journal of Clinical Nutrition July 2006).

 

2. Inflammation: There is a pervasive type of systemic inflammation underlying a wide range of chronic diseases and causes damage to most tissues and organs. This type of inflammation may be caused by a number of factors including obesity, infection, gum disease, toxins and autoimmune disease.

 

The phytonutrients found in spices can reduce the pathological effects of inflammation by acting against each of these contributory factors as well as by direct anti-inflammatory action.

 

The most potent anti-inflammatory spices are bay leaf, garlic, ginger, oregano, rosemary, thyme and turmeric.

 

3. Immune System: A healthy immune system is vital for the prevention of cancer, infections and other diseases.

Although our immune systems weaken as we age we can counter this by eating a diet rich in spice-based immune boosting compounds. These will help aid our aging immune systems by helping to fight off cancer and infections and prevent the development of autoimmune disorders such as rheumatoid arthritis, lupus etc.

 

Spices particularly rich in immunomodulating phytonutrients are black pepper and garlic.

 

4. Toxins: We are continuously exposed to a number of toxins – from environmental pollutants to the cancer-causing chemicals found in certain foods, such as red meat. While the body has mechanisms to deal with a limited variety and quantity of toxins, it needs additional help to counter sustained levels of these substances.

 

Spice-derived compounds are extremely effective in augmenting the body’s mechanisms for combating toxins.

Spices such as mustard, wasabi, caraway, citrus, coriander garlic, rosemary and turmeric neutralize a whole range of environmental carcinogens and toxins.

 

5. Cancer: The fundamental cause of cancer is DNA damage that can occur as a result of aging, genetic susceptibility, and exposure to an assortment of carcinogens.

 

Many of the phytochemicals found in spices act as potent preventive agents against cancer by defending DNA against free radicals and other toxins. They prevent the overproduction of toxic chemicals within the body, assist the body’s detoxification processes and modulate a range of mechanisms involved in the development of cancer.

 

Spices can also act as powerful treatments for certain types of cancer.

 

Some spices enhance the effects of the traditional cancer treatments of radiotherapy and chemotherapy, as well as reducing the negative side effects of these therapies.

 

The most important anticancer spices are anise, basil, black pepper, caraway, clove, fennel, garlic, ginger, green tea, mustard, rosemary and turmeric.

 

6. Diabetes: The phytonutrients found in spices help to control many of the pathological mechanisms that underlie diabetes and metabolic syndrome.

 

Cinnamon, fenugreek, garlic, coriander, ginger and caper are the spices most effective in lowering blood glucose and abnormal blood lipids.

 

The myriad of antioxidant compounds in spices also help to protect against the severe oxidative damage to which all diabetes sufferers are subject.

 

7. Alzheimer’s Disease: The precise cause of Alzheimer’s disease is unknown. However several factors such as oxidative stress, inflammation and the accumulation of toxins in the brain are known to be associated with its development. Communities that include high levels of spices in their diets have lower incidences of Alzheimer’s disease than those who do not do so.

 

Turmeric, rosemary, ginger and garlic show impressive protective and curative effects against this disease. Their anti-oxidant, anti-inflammatory anti-toxin and other effects all contribute to their position as the most important food group in the prevention of Alzheimer’s disease.

 

8. Heart Disease: Cardiovascular disease is associated with a range of factors including raised cholesterol and triglyceride levels, high blood pressure, ‘sticky’

platelets, obesity, smoking, diabetes and chronic systemic inflammation.

 

Spices are powerful preventative agents against cardiovascular disease as they modify most risk factors as well as other illnesses and pathological processes associated with this condition.

 

Caper, cinnamon, coriander, fenugreek, garlic, ginger, mustard, oregano, rosemary, thyme and others exhibit powerful, protective effects against the development of heart attacks and strokes.

 

9. Macular Degeneration: Macular degeneration, also known as age related macular degeneration (AMD) is a disease of the macula of the eye that is found predominantly in elderly people and is the leading cause of central vision loss in the USA for those over the age of 50 years.

 

Several very large studies have shown conclusively that those individuals who eat a diet rich in antioxidants reduce their risk of developing macular degeneration by up to 35%.

 

10. Aging: Aging is a complex, multifaceted process that is influenced by both genetic and environmental factors. The processes underlying aging such as oxidative stress and inflammation are common to many age-related illnesses such as those mentioned above.

 

Therefore the aging process can be retarded by foods, such as spices, that contain high levels of antioxidants, anti-inflammatory and other protective compounds.

 

 

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Keith Scott is a medical doctor with a special interest in the healing properties of spices and phytonutrients. He has written several books including “Medicinal Seasonings, The Healing Power of Spices”.

Download a free pdf copy of “Medicinal Seasonings” and read more about the health benefits of spices at:

=> http://www.medspice.com

 

 

You Can’t control the Economy but You Can Learn How to Control Your Stress

You Can’t control the Economy but You Can Learn How to Control Your Stress Stress is a natural part of life; and right now it can seem overwhelming with so many things out of your control; the economy, your savings, the job market all have been hit hard.  But stress is not unbeatable, it’s how you deal with it that makes the  difference between health and illness, success and failure.

 

Stress can often cause the breakdown of our normal routines. We don’t eat properly, we aren’t sleeping well and there is just too much to do in any one day.

Establishing a regular routine will help you feel more in control and therefore less stressed. Try to establish a good diet with not too many stimulants or overuse of tobacco or alcohol and if you are not sleeping well, don’t stay up late at night until you hope you will be tired, instead try to maintain a regular time that you go to bed and get up each day, and this will help your internal body clock

 

Look at what you have to fit into a day and realistically try to establish priorities. What is essential, what would be good to do and what could be postponed? Prioritise so that you tackle the important things first and get a sense of achievement from finishing something rather than trying

to do too many things at once.     Does your stress come

from too many people making demands on you so that you often find yourself saying “yes” when in fact you mean “no”? Are you always late for things? Do you get frustrated knowing you could have done a better job if you had organised your time better? If these apply to you, then it might be helpful to look at what changes you could make to simplify your daily routine. If saying no is a problem then that is something that won’t change overnight, and you might want to get some expert help from an assertiveness management course or book.

 

A good tip here is to start saying no to small and relatively unimportant things that have no real emotional impact for you. You get to practice in safety and it is much easier on things like saying no to an extra cup of coffee or not taking a free leaflet from someone in the street. A polite but clear ‘no thank you’ might take a bit of practice but definitely gets easier the more you do it.

 If the problem is saying no to someone else’s demands, and you don’t want to do what they request or can’t manage anything extra, then try saying ‘thank you for asking me but it just isn’t possible at the moment.’ Stress often comes when we try to justify our actions, and a simple change we can make is to stop doing that as much as possible. It may be a hard habit to break, but you don’t have to give reasons for your refusal to do anything, it’s your right just to say no without having to justify it. It might take a bit of practice, but it is definitely a stress reducer.

 

Rome wasn’t built in a day and reducing or eliminating stress that may have been accumulating for years can take some time. Long term change is best achieved slowly, one step at a time. You don’t want the added stress of thinking you are not doing enough to change your situation, so be patient and you will see real changes. Be kind to yourself and start each day with the intention of doing the best you can, and being realistic about what you can achieve. Think about whatever you would most like to change, and then try to take one small action every day that will move you towards that. For instance, if you have a specific goal like ‘reducing my blood pressure’ then think of all the things you can do that will help that. You might decide to walk for an extra 5 minutes every day, or reduce the amount of salt you put on your food. It doesn’t have to be a huge action, it just needs for you to consistently take it, one day at a time.

 

 

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AnnA is the author of the ebook,’How To Handle Stress’ and is an inspirational writer and speaker on health, personal development and creativity. For more information and news of her special bonus on Attitude and Illness, visit http://www.sortingstressout.com If you would like free email newsletters, creative resources and archives then visit her main website at http://www.catalystonline.co.uk

 

10 Ways to Avoid a Heart Attack

10 Ways to Avoid a Heart Attack

A heart attack is referred to in the medical arena, as a myocardial infarction.  This coronary event follows after the heart muscle has been deprived of oxygen, due a blocked artery or arteries.  Many cardiac problems are related to partially blocked coronary arteries that nourish the heart muscle itself.  The formation and buildup of plaque in the internal walls of the arteries may make them more inelastic, and increasing the risk of total blockage and the resultant heart attack.

Very often, it is quite difficult to differentiate between a heart attack and heartburn.  Ignoring the signs of a heart attack increases the possibility of permanent heart-muscle damage, by the minute.

The common signs of a heart attack are a tightness, pain or discomfort in the chest.  Sweating, nausea and vomiting that are accompanied by intense pressure in the chest, as well as, a radiating and intense chest pain, that extends to the left arm are classic signs of heart attack.

Shortness-of-breath for more than a few minutes may also signal an imminent problem.  Pain may also manifest itself, almost anywhere above the waist, from the jaw and neck to the shoulders.

If you experience any of the above, seek immediate medical attention.  Do not write the discomfort off, to heartburn.

Remember, if you even think you are having a heart attack, you must call an ambulance, and place an aspirin under your tongue, unless you’re allergic.  Time is of the essence, as every minute increases the likelihood of permanent heart damage.  Today, it’s very likely that upon your arrival at the emergency department, the medical professionals will administer intravenous clot-busting medications, in an attempt to restore blood flow to the heart.  These medications have proven to be extremely effective, when administered as soon as possible, following the event.

Risk Factors

The risk factors, that may predispose you for the development of coronary artery disease and heart attack include:  smoking, diabetes, elevates cholesterol levels, hypertension, family history of heart disease, lack of exercise, obesity, and a high-fat diet regimen.

Reducing Risks

1.       Quitting smoking – nicotine is vasoconstrictor, which narrows the arteries and elevates blood pressure.

2.       Eating healthy – avoid fatty foods, excess salt and red meat, each of which, contributes to high blood pressure and cholesterol levels.

3.       Controlling high blood pressure – your blood pressure should be carefully and regularly monitored, as the pressure can easily be controlled with medication.

4.       Cardiovascular exercise of 30 minutes duration, daily.  Studies have shown that regular exercise of this duration has proven to have very positive effects on one’s health.

5.       Preventing obesity – As obesity nears epidemic proportions in this country, it’s very important to maintain a body weight that is correct for your height and bone structure.

6.       Choosing a healthy lifestyle – a personal wellness program encompasses a number of factors interacting together.

7.       Practicing relaxation techniques – stress can take a terrible toll on your body.

8.       Performing regular deep-breathing exercises – studies have shown that humans generally use only about 20 – 25% of their lung capacity.

9.       Undergoing periodic cardiac evaluations.  Since coronary artery disease remains the #1 killer of adults, and in 50% of those deaths, the initial symptom was sudden death, regular cardiac evaluations are a must.

10.   Including anti-oxidant rich foods in your diet.  Recent research suggests that ingesting foods rich in antioxidants has a positive effect on overall health.

A killer disease, according to the American Heart Association, approximately 58 million Americans suffer from heart disease.  Heart disease and death resulting from it can oft-times be prevented by reducing your risks, as outlined above.

Find a balance in life between work and leisure activities, abandon the couch for the outdoors, don’t watch sports on television, play sports instead, and you can increase your chances of living a long and healthy life.

Diabetes and Exercise

Diabetes and Exercise

Several years ago, Tommy Johnson, at age of 28, looked at his mirror image in his home in Phoenix and wondered what was happening to his body, as he watched.

Hospitalized in Phoenix for several days of testing, Johnson was found to have Type 1, or insulin-dependent diabetes.  He didn’t even have the time to go through denial, depression or any of the other classic emotional symptoms, says Johnson.

He had training camp coming up, and like hundreds of professional football players, his job was on the line, linked exactly to his performance in training camp.

Johnson relates that he just listened to what the doctor had to say about ways in which to keep his blood sugar levels, as close to normal as possible.

Taking Self-Responsibility

There are two major types of diabetes.  Type II or non-insulin-dependent diabetes represents about 90% o f all cases of diabetes.  However Type I diabetes is the more severe form of the disease.  This is a genetically-based chronic endocrine disorder of unknown cause, that affects the body’s ability to manufacture and utilize insulin, the hormone needed to break down sugars and starches into blood sugar (glucose), the body’s major energy source.

As a result, sugar levels in the blood become too high.  The cells of the pancreas (the small insulin-producing organ located behind the stomach) don’t function properly, making it difficult to metabolize food.  Since the glucose can’t be utilized, the levels raise dangerously; daily insulin injections are needed in order to live.  This differs from Type Ii diabetes, where insulin is produced but the amount is insufficient or else the cells can’t utilize it properly.

There are risks associated with exercise for the Type I, insulin-dependent diabetic – such as low blood sugar (hypoglycemia) – but if an athlete learns to control changing glucose levels by adjusting insulin levels and snacking on sugary, or slowly – absorbed carbohydrates when needed, and then it’s possible to exercise quite vigorously.

Other than insulin or diet, exercise is the most important factor in helping diabetics maintains proper blood sugar levels.

Workout Tips

Athletes with Type I diabetes can compete in any sport – as long as they closely monitor their blood sugar levels.

1.       Exercise regularly, preferably at the same time each day to help you determine and stabilize your insulin and food requirements.

2.       Exercise with someone else.  This person should know that you have diabetes, be aware of the signs of hypoglycemia (confusion, weakness, unconsciousness, convulsions), and know how to respond in an emergency.

3.       Don’t inject insulin into the muscle you will be exercising, or the insulin will be mobilized faster, and you will become hypoglycemic.

4.       Most often, sports-active diabetics should keep their insulin dosage the same, and eat more food.  If you repeatedly become hypoglycemic during or after exercise (despite increased food intake) talk to your physician about reducing your insulin.

5.       To best determine our food/ insulin needs, you should monitor your blood glucose during training (for example, between laps of swimming or running). Also, you may have to re-check these needs when the weather changes from hot to cold.

6.       Always exercise after eating, when your blood sugar is on the rise.  Don’t start to exercise with low blood sugar; eat a snack first.

7.       Always carry sugar, in some form, with you.  Always have coins with you for food from a vending machine or an emergency phone call.

8.       During long-term exercise, plan to constantly replace glucose supplies, at regular intervals.

9.       On an extra-long hike or bike ride, eat six small meals containing both carbohydrate and protein (the protein is for sustained energy).  Be over-prepared with extra food in case you are unexpectedly delayed.

10.   Since exercise has a lingering effect, you should eat more than usual after you finish exercising.  Other wise, you may become hypoglycemic that night, or even the next day.

 

 

 

Know Your Heart Health

Know Your Heart Health

We all know that keeping up with our heart health is an important thing to do. We all know that there are a wide variety of factors that cause heart problems, and we should know by now that there are some basic ways to help protect the health of our hearts. What many people do not realize, however, is that keys to their heart health may be different than keys to the heart health of others.

There are almost as many strategies and tips for having good heart health as there are people with hearts in the world. It is important that each person takes the time to learn about his or her own heart health and to learn about the possible methods of ensuring heart health for years to come.

One of the best ways for anyone to become familiar with the needs of their heart is to see a physician. Schedule a visit to see your doctor and plan to discuss your heart health with him or her. If you can think of any questions or concerns you have regarding your heart health, write them down and bring them along. It will also be very helpful if you have a record of your extended family’s heart health history. It is likely that your physician will want to discuss more than just your own heart health. He or she will want to look for patterns or trends that have affected other people you’re related to.

A physician can help you determine not only the current health of your heart, but also give you a better understanding of specific things you can do to help prevent heart attack or heart disease. For some people, the most significant factor in achieving and maintaining heart health is to change their diet. The foods we choose to put into our bodies affect our heart health in more ways than we know. Eating large amounts of sugar, carbohydrates or processed foods will eventually take their toll on our heart health. Your physician can set you up with a dietician who specializes in creating unique diet plans that promote heart health.

For other people, it is their exercise and physical fitness habits that a physician will address. Heart health can be significantly altered based upon a person’s level of exercise. Your physician will be able to help you create a fitness plan that will be effective for you and your heart health needs.

It is never too late to take your heart health seriously. Make an appointment to see your physician today.

 

 

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