Don’t downplay the health benefits of walking

English: Walking for Health in Epsom, England. A group of walkers are following the walk leader, who is wearing a yellow jacket. (Photo credit: Wikipedia)

OK, you want to start an exercise program so you will look great at the beach this summer. A study suggests you don’t have to go to the mall and invest in the latest exercise gear. Nope. How about a good, brisk walk?

According to an article written by HealthDay reporter Steven Reinberg, a study shows that brisk walking is as good as running if you want to reduce three risk factors for heart disease: diabetes, high blood pressure and cholesterol.

In Reinberg’s article, you’ll learn that running reduced the risk of high blood pressure 4.2 percent and walking reduced the risk 7.2 percent. Also, running reduced the risk for high cholesterol 4.3 percent and walking lowered the risk 7 percent.

Do you have to join a health club to begin a brisk walking program? Absolutely not. How about a brisk walk during your lunch hour at work? A brisk walk can fit into just about anyone’s schedule. Check with your doctor before starting a vigorous exercise program.

 

Move it or lose it: 5 moves to put seniors back in the game — guest post by Karen Peterson

For Americans 65 and older, falling down can be the worst thing to happen to them, according to statistics from the National Council on Aging:

• One in three seniors experiences a significant fall each year
• Every 18 seconds, a senior is admitted into an emergency room after losing balance and hitting the ground
• Every 35 minutes, an elderly person dies from a fall — the leading cause of death for seniors

“The projected cost in health-care expenses for 2020 due to fall-related injuries in the United States is $55 billion,” says Karen Peterson, a therapist with multiple certifications, and author of “Move With Balance: Healthy Aging Activities for Brain and Body,” (www.MoveWithBalance.org). She’s also the founder and director of Giving Back, a nonprofit organization that grows and spreads programs that support senior health.

“It’s important for seniors to keep moving and learning, that’s what helps improve balance and coordination, and even helps build new neural pathways,” says Peterson, who emphasizes the cognitive importance to her workout programs. “But if you’re rather frail, or just very fearful of falling, you’re less likely to get up and move around.” These activities benefit all seniors, from 55 to 105.

Peterson says a fun, social program of games and activities that include exercises specifically designed for seniors helps them address multiple issues, including those that tend to keep seniors sedentary – which only lessens their strength and balance.

Last year, her program was independently evaluated from Hawaii’s Department of Heath, which found a statistically significant reduction in falls from seniors – 38 percent. It also won the MindAlert Award from the American Society on Aging.

“Seniors of all ages need to continually work on improving their balance, coordination, strength, vision and cognitive skills. When they do, they’re less likely to fall – and more able to enjoy life.”

Peterson suggests these moves, which address many different areas of the body:

• The cross-crawl: After various light warm-ups, begin with the basic cross-crawl, which focuses on the fundamentals of balance. March in place, lifting the knees high. At the same time, reach across and touch the lifted knee with the opposite hand or elbow; alternate and keep going. This can be done sitting, standing or lying down. Once any of these exercises are mastered, Peterson says, participants should continue to challenge themselves. For even greater balance work, and to exercise the vestibular system, close your eyes and count backwards from 100 by threes. “It’s not fun if you’re not conquering a challenge,” she says. Her book includes several challenges for each exercise.

• Forward toe-touch dancer: To improve motor skills, physical coordination and cognition, there are many dance exercises that are appropriate for seniors. If needed, use a chair for assistance. Place your feet shoulder-width apart. Now, simultaneously extend your left foot and your right arm forward. Keep your left toes pointed down, touching the floor; or for more difficulty, maintain the toes a few inches off the floor. Repeat this move with your left arm and right foot. Hold each pose for several seconds, and increase holding time.

• Sensory integration – the arrow chart: Look at an arrow chart and call out the direction indicated by each individual symbol. Then, thrust your arms in that direction; in other words, say and do what the arrow indicates. For an additional challenge, do the opposite of what the arrow indicates.

• Side-step walk: Walk sidestepping – bring your right foot across the left and step down three to five inches away from the left foot, ankles crossed. The closer the feet, the harder it is to balance. Alternate crossing the foot in front and then behind the other foot as you move along; repeat several times, then do the same with opposite feet. As a bonus challenge, try a reading exercise from a vision card, designed for stimulating the brain/visual system, while sidestepping.

• The cat jump: This activity is practice in case of a fall; the muscle memory of the movement will be etched in your body. Bend your knees in a squat. Jump a little off the ground with both feet, and land softly, like a cat, without jarring your body. Repeat until you are confident in your ability to prevent a spill.

“Research shows that most falls are preventable,” Peterson says. “These and other exercises, performed regularly, are a great way to achieve safety and a revitalized lifestyle.”

About Karen Peterson

Karen Peterson is founder and director of Giving Back, a nonprofit organization dedicated to improving the lives of elders through intergenerational mentoring. She has multiple certifications, including as a Brain Gym® instructor, educational kinesiologist, natural vision improvement instructor, Touch for Health instructor and a massage therapist. For 25 years, Peterson has been teaching these modalities to children, businesspeople, athletes, classroom teachers and adults of all ages and occupations.

Workplace stress and heart attack: Finding the proper Work-Play balance — guest post by Dr. Kevin Campbell

Cardiac operating room (Photo credit: Ruhrfisch)

Americans are workaholics.  Most of us work 40+ hours a week, bring work home on the weekends and take as little as 2-4 weeks of vacation including holidays.   As cleverly addressed in an essay in the New Yorker in 2006, life in Europe is quite different; 7-8 weeks of vacation time is the norm.   Europeans seem to value leisure more whereas Americans tend to emphasize earning and spending.  Much has been written about how certain habits at work can harm our overall health.  In US News and World Report in July, seven habits that were considered to be health harmful were examined. Habits identified included eating at your desk, lack of exercise, all night work sessions just to name a few.  Now add excessive workplace stress to the list.

I was listening to NPR this weekend and was intrigued by a story from the Lancet on the relationship of on the job stress and increased risk of heart attack.  In this study, a meta analysis from 13 European cohort studies was performed and included nearly 200 thousand patients.  The study demonstrated a 23% increase in risk for cardiovascular events in patients whose jobs were considered stressful as compared to those who did not report workplace pressure.  Based on this report, reducing stress in the workplace could potentially reduce heart attacks by 3-4%.  Certainly, this potential for reduction is not really comparable to the 20-30% reduction in events that is conferred by smoking cessation but it is not insignificant.

Traditionally, stress has been thought to contribute to cardiovascular events by increasing sympathetic tone and causing the abundant release of stress hormones such as adrenaline and cortisol.  These stress hormones may cause increased lipid (cholesterol) levels, increased tendencies for blood to clot and they may also promote the formation of atherosclerotic plaques in the arteries with subsequent vascular damage.   Blood pressure and heart rate are all increased in this state, all leading to increased demands by the heart and potential for ischemia (lack of blood flow to the heart muscle).  Stress management techniques have been studied in the past and have been shown to result in decreased cardiovascular events.  A survey by the American Psychological Association (APA) in 2011 found that 36% of workers included in the study had experienced stress on the job.  Interestingly, the study participants cited lack of opportunities for advancement (43%), heavy workload (43%) unrealistic job expectations (40%) and long hours (39% ) as major stressors at work.

Much of the American worker’s self worth is measured by elite job titles, driving luxury cars and owning a large home in a prestigious community.  In Europe, the worker measures himself by having the ability to take extended holidays with friends and family.  In fact, US workers often fail to take allotted vacation time.   This may be due to the fear of losing traction towards advancement in the workplace or out of fear of being replaced by co-workers who did not take time away.  The US certainly remains the land of opportunity but many US workers have lost sight of the real American dream–the freedom to use our time as we see fit.  To enjoy family, friends and the lives we have worked so hard to build.

Much can be learned from the value that the Europeans place on leisure.  These workers make time away with family a priority.  Some studies of worker efficiency and productivity have shown superior performance and less burnout and depression in employees who take time for vacation and leisure.  Coronary artery disease and sudden cardiac death are one of the leading causes of death in the US today (behind all types of cancers combined).  Certainly we can impact disease by eliminating smoking, eating well and exercising but we can also reduce events through better management of workplace stress.  Take time for family.  Take time to relax.  Return to work refreshed, re-energized and renewed.  Although workplace stress is an unavoidable reality in the US today, we must find ways mitigate stressors and this will ultimately improve both our productivity and overall quality of life.

Dr. Kevin Campbell Bio

Dr Kevin Ray Campbell was born and raised in North Carolina. He received his undergraduate degree from North Carolina State University and graduated valedictorian in 1992. He attended medical school at Wake Forest University and graduated at the top of the class in 1996. Dr Campbell trained in Internal Medicine and completed his Internship and Residency at the University of Virginia in 1999. From there, he completed fellowships in bothCardiology and Cardiac Electrophysiology at Duke University.

Dr Campbell joinedWake Heart and Vascular (WHV) in 2003 and became partner in 2006. He has served on the Executive Committee of the practice for 4 years. Dr. Campbell practices Cardiology and Cardiac Electrophysiology in Raleigh, Smithfield and Wilson, North Carolina. Although he treats all aspects of cardiovascular disease, he specializes in the treatment of heart rhythm disorders, includingsupraventricular and ventricular tachycardias as well as sudden cardiac death. Dr Campbell is a nationally recognized expert in the implantation of Pacemakers, Implantable Cardioverter-Defibrillators and Cardiac Resynchronization Devices. Beyond device implantation, DrCampbell also performs Electrophysiology studies (EPS) and radiofrequency ablations.

A nationally recognized expert in prevention of sudden cardiac death, Dr Campbell speaks all across the US to physicians, physicians in training, as well as civic groups. These dynamic symposia are designed to raise awareness and facilitate the diagnosis and treatment of women at risk for cardiovascular disease and death. His efforts have led to the creation of prevention programs in many cities across the US. Dr Campbell’s successes have been chronicled in the media in North Carolina and beyond and include television interviews, newspaper and magazine articles as well as a monthly call-in radio show that helps to promote these initiatives.

 

Think you’re healthy? Would you know if you weren’t? Oncologist offers 7 tips for increasing awareness — guest post

Not too long ago – just after World War II – few people in the United States brushed their teeth with any regularity. Now, the mere thought of going an entire day or night without brushing one’s teeth is simply out of the question for most.

Hopefully, someday in the near future, a similar attitude will prevail regarding mental well-being, says Dr. Matt Mumber, an oncologist and author of “Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit,” (www.sustainablewellnessonline.com), coauthored by Yoga therapist Heather Reed. 

“Human happiness and well-being are rudderless without awareness, which I define as the quality of paying attention to what’s going on in the present moment from an inquisitive, nonjudgmental and focused perspective,” he says.

An easy way to think of optimal wellbeing might be to envision a three-legged stool, says Reed.

“The three legs include physical activity, nutrition and that underappreciated component missing from too many Americans’ lives – stress management, or a healthy mental state,” she says.

After checking off a healthy diet and exercise from the list, how does one go about ensuring a healthy mind? Mumber and Reed say the key is mindfulness, which they define as paying attention on purpose, non-judgmentally and as though your life depended on it. Framed another way, mindfulness means focusing on something without trying to change it, like the sky holding passing clouds without clinging to them.

They describe the states necessary for attaining mindfulness:

• Beginner’s mind is the ability to see things with new eyes. The Bible warns against putting new wine in old wine skins – doing so risks tainting the new stock. A beginner’s mind opens people to the world of possibilities that exist in the present moment. That does not mean throwing away good ideas from the past; rather, it means to entertain new ideas with a truly open sensibility.

• Trust: Believe in your authority to know your own body, thoughts and feelings. We need to have the confidence necessary to trust that our thoughts and feelings at any given moment have value.

• Non-judging is the ability to see things for what they are, to hold an open and neutral place for whatever comes up within and around you, without thinking of anything as categorically better or worse than anything else.

• Patience is a willingness to continue with the process of paying attention on purpose even when it appears that no progress is being made. Learning and growing through mindful practice happens with time, and we can’t force the outcome.

• Acceptance refers to allowing whatever comes up in the moment to be held in our field of awareness. This is not the same as giving up or being passive; acceptance is merely acknowledgement.

• Letting go is refusing to attach to specific thoughts, feelings or behaviors. This can feel like losing something, but every time we let go, we open ourselves to something new and, potentially, deeper.

• Non-striving: In our goal-oriented society, this may seem counterintuitive. However, non-striving refers only to practicing mindfulness without expectation of some future goal or dream, which helps us better live in the now.

“By having our three-legged stool firmly planted in awareness, we can drop into what we typically call a sense of spiritual wellbeing,’ says Mumber.

About Matt Mumber, MD & Heather Reed

Matt Mumber, MD, is a practicing board-certified radiation oncologist with the Harbin Clinic in Rome, Ga. He completed his radiation oncology residency at Wake Forest University Bowman Gray School of Medicine and graduated from the Associate Fellowship Program in Integrative Medicine at the University of Arizona. Dr. Mumber is past president of the Georgia Society of Clinical Oncology. He founded Cancer Navigators Inc, a non-profit organization offering cancer patients access to nurse navigation, social services and educational programs to support and augment the clinical care they receive. Dr. Mumber received the Hamilton Jordan Founders Award for involvement in statewide oncology activities and in 2008 he was named a Health Care Hero by Georgia Trend magazine.

Heather Reed has been teaching Yoga since 1996. She expresses an integrative, adaptive approach and specializes in using Yoga and meditation techniques for people living with cancer, post-polio syndrome and other chronic illnesses. Heather received an Experienced Teacher Certification from Esther Myers Yoga Teacher Training Program and has had extensive training with senior staff of the Commonweal Cancer Help program and Dr. Dean Ornish’s Program for Reversing Heart Disease. She developed Yoga classes for cancer patients at The Wellness Community, Atlanta. Since 2008, she has been Yoga teacher and co-facilitator for the Residential Retreat Program for Cancer Navigators of Rome, Ga.

Safe and natural ways to treat hair loss — guest post by Lou Hobbs

English: Bald head (Photo credit: Wikipedia)

A simple Internet search results in a long list of natural remedies for hair loss. Creams, tonics

and supplements abound to treat baldness and thinning hair. Do these products really work?

Dermatologists spend a lot of time and energy steering their patients away from these

products. Most commercial hair loss treatments are expensive, and they rarely provide

measurable benefits. A few, however, can help some men keep their thinning hair a little longer.

Hair Loss Causes

People see more hair on their combs or brushes for a number of different reasons. In women,

perimenopause and menopause are the common culprits. Thyroid problems and vitamin

deficiencies also affect hair growth and loss.

Men typically see four types of hair loss. Smooth, round bald patches usually signal alopecia

areata, a condition that stems from stress or genetics. Corticosteroid injections can ease scalp

inflammation and promote new hair growth.

A round and scaly, hairless patch may indicate tinea capitis, a fungal infection that is similar to

athlete’s foot. Antifungal creams or shampoos can kill the infection and encourage hair re-

growth. Dermatologists usually recommend over-the-counter solutions before prescribing

something stronger.

Sudden hair loss is often triggered by physical or emotional trauma. Shock can cause a

condition known as telogen effluvium, which suddenly halts hair growth. As the mind and body

recover from trauma, the hair will grow again naturally.

A steady and gradual hair loss usually stems from a man’s diet. Too little iron, zinc or biotin can

starve the hair follicles and stop the hair from growing. Nutrient-rich foods and supplements

feed the body and restore hair growth.

Natural Food Remedies

From a holistic perspective, as natural remedies treat a problem in the body, the hair naturally

takes care of itself. While some hair loss may require medical treatment, dermatologists usually

suggest natural methods first.

Nutrition is the first step to preventing hair loss and encouraging re-growth. The diet greatly

impacts the eyes, skin, nails and hair. Protein is the most important nutrient for strong, healthy

hair. Beans, dairy products and lean meats are good protein sources. Eggs, fish, nuts and seeds

provide omega-3 fatty acids that reduce scalp inflammation.

Nutritionists recommend eating a variety of foods to prevent hair loss. They advise two-to-

three servings of protein, six-to-ten servings of vegetables, two-to-four fruits and an

assortment of grains. A multivitamin helps men replenish lost or lacking nutrients.

Nutritional Supplements

Some dietary supplements interact with medications, so vitamins, minerals and herbal

remedies are best taken with a doctor’s approval. Iron supplements are recommended only for

hair loss caused by iron deficiency anemia. Men with metabolic disorders may benefit from zinc

and biotin supplements. Saw palmetto, an herbal remedy used for prostate and urinary

disorders, may also promote hair growth.

Styling Suggestions

Using hair dyes and rubber bands can harm hair that is breaking or thinning. So can over-

washing, over-brushing and over-combing the hair. To minimize the appearance of hair loss,

men can use scalp coloring products or body-boosting shampoos and conditioners. Short

haircuts make hair appear thicker, and side parts take attention off the crown.

Stress Management

Hair loss can be stressful for men and women alike. Unfortunately, physical and emotional

stress can sometimes increase the problem. Alopecia areata, telogen effluvium and a condition

known as trichotillomania are associated with high levels of stress.

Stress management is a natural way to treat this kind of hair loss. In addition to nutritional

therapies, the best way to manage stress is to identify the triggers and find effective strategies

to deal with them.

Daily exercise is a good stress reduction technique; prayer and meditation are also effective

stress reducers. Yoga, tai chi and nature hikes are beneficial activities that combine the two. As

men learn to cope with life’s challenges, the chance is good that their hair will start growing

again.

Lou Hobbs is a dedicated health and wellness researcher and author. With over 10 years of

experience Lou has made it his life goal to discover products that can improve the lives of other

people.  

When Lou is not researching new health related products like hair loss supplements, he enjoys spending time with his family in the Idaho wilderness.

Before lifting that glass of beer, consider your cancer risk

Pint of American beer (Photo credit: Wikipedia)

It’s not my intent to get up on a soapbox and tell everyone to quit drinking immediately.  Despite the known hazards of drinking alcohol, we each must make the decision whether or not to indulge.

HealthDay.com has a great article that might just convince you to moderate your alcohol intake, or better yet, keep you from starting a habit that can lead to addiction, and perhaps, death.

According to HealthDay reporter Steven Reinberg, a new report indicates that alcohol is to blame for one in every 30 cancer deaths each year in the United States. The report was published online in the American Journal of Public Health.

The report is also critical of moderation, stating that 30 percent of all alcohol-related cancer deaths are linked to drinking 1.5 drinks or less a day.

These are sobering statistics. The next time you visit your doctor, bring up your drinking habits. As awkward and difficult as this may be, your doctor may be able to offer advice that will  lead you to a healthier, happier life.

Baby boomers, do you know the signs of a heart attack?

heart attack anatomy (Photo credit: gandhiji40)

February is not only known for Valentine’s Day. It’s also American Heart Month. For you baby boomer guys and gals (and men and women of all ages), it’s time to brush up on the warning signs of a heart attack.

There is an informative article in Medical News Today, written by Kelly Fitzgerald, that examines the signs of a heart attack, and you might just be surprised.

The article suggests that a heart attack does not necessarily mean a stabbing, crushing, horrible chest sensation. In fact, you may experience mild symptoms at first…with little pain. That’s why it’s important to learn the warning signs.

The article also links to another Medical News Today article on how blueberries and strawberries may reduce a women’s risk of heart attack. By the way, women can experience slightly different symptoms. No, heart attacks don’t just happen to men.

It’s also important to call 911 immediately, if you feel symptoms, and have a friend or family member drive you to the hospital.  Too many people have made the potentially fatal mistake of assuming sudden chest pain is the result of one too many burritos.

 

Could embarrassment be behind lower cancer survival rates among the British?

Close up on the Big Ben (Photo credit: Wikipedia)

If you are a regular visitor to this blog, you know I try to emphasize the importance of seeing the family doctor. As much as we may not want to do this, it’s essential we get regular cancer screenings.  Catching cancer early gives you a much greater chance of long-term survival.  Part of our responsibility is to report cancer symptoms to the doctor.  With a simple Google search, we can find out if a symptom may indicate a serious disease. But Google can’t substitute for a doctor visit.

The following article, by Rebecca Smith, Medical Editor with The Telegraph, suggests that folks from Britain are not reporting cancer symptoms.  In the article, you’ll learn that researchers surveyed nearly 40 thousand people, ages 50 and up, from Australia, Canada, Norway, Sweden and Britain.

The article says, “One in three people in Britain were worried about wasting the doctor’s time compared with less than one in ten in Sweden.”

According to the article, experts reveal that cancer survival rates are lower in Britain.

We all need to work a little harder at communicating with our doctors….so that we can, someday, put a dent in the number of cancer deaths reported on both sides of the pond.

 

Baby boomers: Here are some foods that can pack on pounds

A “home-cooked” hot dog with mayonnaise, onion, and pickle-relish (Photo credit: Wikipedia)

I  hope all of you are following your New Year’s Resolutions. It can be hard! I, for one, need to lose a pile of weight. So far, so good. I just finished my first week on Weight Watchers. I’ll keep you updated. But for a lot of fellow baby boomers, there are too many tempting food choices when your stomach starts rumbling with hunger. Webmd has a colorful, entertaining slide slow that shows many of these foods, and offers some healthier alternatives.

For instance, the slideshow points out that chips can have 160 calories per serving; they suggest fat-free popcorn as an alternative. The slide show also points out that doughnuts, ice cream, fatty red meat, super-size fries, beer and hot dogs can pack on the weight. Yes, I know it takes plenty of discipline, but there are lower-fat alternatives to many of these yummy products.

If you’re doing well on your New Year’s Resolutions, keep up the good work!

Foods men should eat everyday — guest post by Paul Taylor

I am going to share with you foods that men should be eating as part of their meal regimen on a daily basis. These foods have substantial benefits for men as you will see. I am also going to share with you some foods you may or may not have been eating in your regular diet but should consider adding because of their great health benefits.

Tomatoes: The red tomatoes are the best because they are full of the antioxidant lycopene. There are many studies that make it clear that lycopene can decrease many risks such as prostate, lung, bladder, stomach, and skin cancers. It can also help to reduce risks associated with coronary artery disease.
Yogurt: Make sure when you are buying yogurt that it says “live and active cultures” since these are the yogurts that are probiotic. Probiotic organisms strengthen the good bacteria in your body and strengthen your immune system which protect against cancer.
Spinach: It may not look like much but this is one of the ultimate man foods. A rich source of folate and plant-based omega-3s, it helps reduce risks of osteoporosis, heart disease, and strokes. It is well-known in weight training circles as a biceps builder because it is jam-packed with lutein which is a compound that wards off age-related macular degeneration.
Black Beans: We all know that beans are good for your heart but did you know that black beans boost your brain power? That’s because they contain anthocyanins that are antioxidant compounds which improve brain function.
Blueberries: Who hasn’t heard about the benefits of blueberries as an antioxidant fighting for us to ward off diabetes, cancer, and age-related memory issues? They have earned the nickname “brain berry” because of these benefits. They are rich in fiber and vitamins A and C also which helps to boost cardiovascular health.
Carrots: Low in calories and easy to prepare, carrots are a great source of carotenoids, a fat-soluble compound which helps in reducing the risk of and the severity of rheumatoid arthritis and asthma. They are also linked in reducing a variety of cancers. Most of the orange, yellow, and red vegetables and fruits contain carotenoids as well.
Oats: We have all heard the commercials that laud the benefits of oats and as well they should. They are full of soluble fiber and have 10 grams of protein for each half cup serving. They are loaded with carbs and deliver muscle-building energy because those sugars are released so slowly because of all the fiber. Oats have been shown to greatly lower the risk of heart disease.
Walnuts: I will bet you did not know that walnuts had more heart-healthy omega-3s than salmon and have more anti-inflammatory polyphenols than red wine. They also give you about half as much protein for muscle building as chicken. No other nut has as many benefits as the walnut.

Here are some other super foods to consider as well:
·    Cabbage – Boosts cancer fighting enzymes, neutralizes cell damaging free radicals
·    Beets –Lowers risks of heart disease and can protects your arteries
·    Guava – Fights prostate cancer and full of fiber
·    Swiss Chard – Protects your retinas
·    Cinnamon – Controls blood sugar which in turn helps to fight heart disease
·    Pomegranate Juice –Lowers blood pressure and improves blood flow to your heart, also provides fifty percent of your vitamin C needs
·    Dried Plums – Fight cancer causing structural damage to your cells
·    Pumpkin Seeds – Full of magnesium which is important to men because it has been recently determined that men with the highest level of magnesium have a forty percent lower risk of early death.

Author Bio: Paul and his wife Julie both spend quite a bit of time coming up with ideas, blogging, and researching all things related to childcare. He personally thinks his blog will help with finding information on all things related to a babysitter. Visit http://www.babysittingjobs.com