Top 10 food for a healthy ticker

Thwart cardiovascular disease with heart-protecting fruits, vegetables, grains, fish and healthy fat.

By Joan Teotico

FEBRUARY 2013

It’s possible to achieve a healthy heart one bite at a time: A new Canadian study published December last year in the American Heart Association (AHA) journal Circulation, reports that eating more fruits, vegetables and fish may help prevent heart attack and stroke from recurring in adults with cardiovascular disease. Researchers discovered that consuming plenty of heart-healthy foods reduced the risk of cardiovascular death by 35 percent; congestive heart failure, 28 percent; stroke,19 percent; and the risk of new heart attacks by 14 percent.

In the Philippines, cardiac disease is the top cause of mortality in the country, based on statistics from the Department of Health. Cases of heart disease continue to rise, and food consumption may possibly be one of the reasons.

The way to a healthy heart begins with what we put on our plate. Here are the 10 expert-approved foods that deliver cardiovascular-protective benefits:

Oatmeal – Perla Esguerra, R.N.D., chief dietitian of the Division of Nutrition and Dietetics in the Philippine Heart Center, says soluble fiber found in oats and oat bran may help lower total blood cholesterol levels by lowering low density lipoprotein (LDL) or "bad" cholesterol levels. Omega-3 fatty acids, also found in oatmeal, may play a role in reducing inflammation in the blood vessels and joints, adds Daryl Estrella, R.N.D., clinical dietitian of the Nutrition Management Services in The Medical City, who recommends eating oatmeal three times in a week.

Olive oil – Estrella says this type of oil, a source of monounsaturated fat, helps in lowering LDL cholesterol, clearing arteries and normalizing blood pressure and blood clotting. Estrella suggests a moderate consumption of two to three teaspoons three times in a week.

Salmon – “Salmon is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to
keep your cholesterol levels healthy,” Esguerra explains. The AHA recommends eating two servings of fatty fish—salmon, mackerel, sardines and albacore tuna, among others—at least twice a week.

Tuna – Esguerra says the omega-3 fatty acids in tuna are responsible for a long list of cardiovascular benefits “by aiding in the prevention of irregular heart rhythms, making blood clots less likely, and improving the ratio of good HDL cholesterol to potentially harmful LDL cholesterol.” She recommends eating two to three servings per week to help reduce the risk of contracting heart diseases.

Sweet potato – The humble root vegetable can play an important role in protecting our heart. “High in potassium, sweet potatoes can help prevent the onset of heart attack and stroke. Potassium also helps to maintain fluid and electrolyte balance in the body, which is important for stabilizing blood pressure and regulating heart function,” says Esguerra who recommends eating sweet potatoes three to four times a week.

Broccoli – Carotenoids such as alpha-carotene, beta-carotene, lutein and lycopene are heart-protective antioxidants that are found in many colorful fruits and vegetables, Esguerra says. And the lutein in this calciferous vegetable may slow down or prevent the thickening of arteries in the human body, while vitamin B6 and folate also reduce the risk of atherosclerosis, heart attack and stroke, she elaborates. Aim to eat at least five servings per week.

Apple – According to Esguerra, quercetin, a phytochemical found in this fruit, acts as a natural anti-inflammatory agent that may help prevent blood clots. A tennis-ball sized piece counts as one serving, Estrella says. Aim to eat between four to five servings per week.

Berries – Fresh or dried, these potent fruits are packed with antioxidants that keep our ticker healthy. “Berries reduce heart disease and the chances of developing diseases related to inflammation of the cells,” Estrella notes. The dietary fiber in them, she adds, also helps lower blood cholesterol and may prevent certain types of cancers. Estrella recommends eating berries three times a week.

Legumes – Beans, peas and lentils are examples of legumes, and Estrella says their protein content helps reduce the need to consume animal proteins, which contain saturated fat. Meanwhile, their calcium content helps decrease blood pressure. These pulses also contain cholesterol-lowering soluble fiber, fatigue-fighting iron and heart-healthy omega-3 fatty acids. Consume three times per week.

Avocado – Estrella enumerates the nutritional and cardiovascular benefits this fruit delivers: The antioxidant vitamin E protects cells from free radical damage and may also help prevent blood clot formation, which could lead to heart attack or venous thromboembolism; monounsaturated fat helps lower bad cholesterol; and folate aids in decreasing atherosclerosis risk and reducing heart defects. Moderate consumption—only thrice a week—is advised.

Get tips on how to incorporate these foods into your daily menu in the February issue of HealthToday, out now in newsstands and bookstores.

 

 Source:http://www.healthtoday.net/Feature/2013/02Feb/Top10foodsforahealthyticker.aspx

Baby steps, big heart

The road to a healthy heart is paved with tiny pebbles.

By Ivan Olegario, M.D.

FEBRUARY 2013

Like Rome, heart attacks aren’t built in a day. The fragile, high-pressure blood clots that cause them take years—sometimes decades—of possessing a multitude of risk factors, each contributing a small portion to the overall heart disease risk. These risk factors include smoking; high "bad" blood cholesterol; low "good" blood cholesterol; high blood pressure or hypertension; physical inactivity; obesity; uncontrolled diabetes; and uncontrolled stress and anger. Each day of exposure to any of these factors builds up risk for the heart, which over time creates significant danger that can ultimately lead to an instantaneous “bubble bursting” heart attack.

Unfortunately, there’s no medicine to date that can clean up your arteries the way a drain cleaner dissolves gunk in your pipes. Keeping your cardiac plumbing clear is a matter of day-to-day prevention to either eliminate or lower the tiny but incremental risk that each factor piles on your heart every day.

But this puts us lazy, normal folks in a favorable position. You cannot and should not try to lower your heart risk in one go by starving yourself or running a marathon. Instead, you can take small steps, done consistently from day to day, to reduce your heart risk. Here’s how:

Quit smoking

Cold turkey has always been the method of smoking cessation that reaps the most benefit for your heart and lungs. But for some people, the resulting cravings can be too intense. Try to quit smoking by doing progressive reduction. Lessen the number of cigarettes you smoke a stick a day—or week if your addiction is strong. Sooner or later, you’ll be able to reduce your consumption and eventually quit for good. If you want to fast-track your progress, throw away your cigarette when it’s only half-smoked.

Reducing your bad cholesterol

The simplest thing you can do to lower your bad cholesterol is to follow your doctor’s orders and pop your prescribed cholesterol-lowering medication faithfully. If you haven’t been given a prescription, try the following instead:

• Take an omega-3 supplement, with your doctor’s approval.

• Substitute one red meat dish with fish twice a week.

• Switch to a non-stick pan to reduce your usage of cooking oil. And switch to linseed oil, olive oil or canola oil. Better yet, avoid frying your food—steam, boil, or invest in an air fryer that cooks without oil.

• Add fiber to your meals. Substitute your usual oily breakfast with oatmeal.

• Switch junk food with healthy nuts rich in good cholesterol, such as roasted walnuts, almonds or peanuts; or high-fiber fruits such as apples, pears and bananas.

Managing diabetes symptoms

Diabetes is a serious disease that requires medical attention. As with cholesterol, taking your prescribed anti-diabetes medications daily is the single small thing you can do to control your diabetes. Other tips include:

• Substitute soda with water, or a less drastic alternative—diet soda.

• Use artificial sweetener instead of sugar, but still in moderation, and with your doctor’s approval.

• Drink herbal ampalaya tea. Some studies have found ampalaya effective in helping control diabetes—but keep in mind that it’s meant to supplement, not substitute, your prescribed anti-diabetes medications. Inform your doctor before taking it.

Lower your blood pressure

In addition to taking your medications, you can lower your blood pressure by quitting smoking and eating healthily; exercising and controlling stress and anger; and lowering your sodium intake by:

• Eliminating processed foods, the major source of sodium in our meals.

• Substituting salt, soy sauce, liquid seasoning, ketchup or fish sauce with low-sodium seasonings such as vinegar, black or red pepper, ginger and lime or kalamansi.

Minimizing anger and stress

Toxic emotions can hurt—not just your heart—but also your quality of life and peace of mind. Combat stress and anger in a snap with these simple tricks:

• Breathe deeply. Slow, deep breathing effectively soothes away stress and anger.

• Hydrate with water. The refreshing effect helps calm your nerves and clears your mind.

• Smile! If you don’t feel like smiling, fake it. Studies show that emotions improve even when the smile is artificial. One effective way is to grin while biting a stick. This forces your facial muscles to a smiling position.

Aside from these lifestyle tweaks, studies show that as little as 180 minutes of exercise in a week—equivalent to around 26 minutes a day—can lower the risk of heart disease. See how plyometric exercises can help you achieve that in the February issue of HealthToday magazine, out now in bookstores and newsstands.

 

 

Source:http://www.healthtoday.net/Feature/2013/02Feb/Babystepsbigheart.aspx

Exercise and the Flu

Can exercise really help us avoid the flu? Or will it only worsen our symptoms when we are already sick? Read on to find out more.

You have been hitting the gym regularly of late. Lunges, push-ups, squats, crunches – you name it – are now a part of your daily routine. But just as you are beginning to see the hard-earned fruits of your labour, you are suddenly hit with a bout of the flu – nose runny, throat sore, eyes watery, head pounding and you can even feel a fever on the way.

So, what should you do? Do you continue on with your daily workout sessions, determined not to let the flu throw you off your routine? Can exercise help you recover more quickly? Or should you just take a break and wait till your flu tides over before hitting the treadmill once more?


Can exercise keep the flu away?

Yes, it can! Moderate exercise when carried out on a near daily basis will help the body fight off infections more effectively. Recent studies have found that exercising causes white blood cells (the cells responsible for defending us from infections) to travel throughout the body more rapidly, resulting in a stronger immune system. Swimming, jogging or cycling for a minimum of 30 minutes per day are among the moderate exercises necessary for keeping you fit and healthy.

However, remember that it takes more than just exercise to keep your immune system strong and going. Eating a well-balanced diet, sufficient sleep at night (7- 8 hours) and avoiding stress are a few of the steps to better well-being.


When down with the flu: To exercise or not?

It all boils down to how serious your symptoms are. If you are running a fever – however slight – abstain from exercising as it may exert added stress on your body, leaving you more dehydrated than you already are. Hence, not only will your symptoms worsen, but your body will also need a longer time to recover.

The same goes for coughing. If you have a cough and chest ache, put your workout sessions temporarily on hold as the tissue in your lungs could be inflamed. Physical activity will only aggravate your condition.

However, if you are experiencing ‘above-the-neck’ symptoms such as sneezing, sniffling, watery eyes or a sore throat, you have the green light to hit the gym as these symptoms are not as serious as ‘below-the-neck’ symptoms like fever and coughing. Just remember to go easy on yourself: opt for a walk instead of running or lifting weights.


Dos & don’ts when exercising

After a few days of rest, you may be all geared up for some muscle-toning and calorie-busting. But before you hit the gym, here are some tips on how to avoid spreading your germs to your fellow gym rats.

• Do wash your hands regularly. Remember to wash your hands on a regular basis, especially after sneezing, coughing or blowing your nose. Scrub your hands for a minimum of 20 seconds – the time it takes to sing ‘Happy Birthday’ twice – before rinsing them under running water and drying them on a clean towel.

• Do use a hand sanitiser. If you are unable to get your hands on soap and water immediately after a workout, use a hand sanitiser. Opt for alcohol-based ones which contain a minimum of 60% alcohol. Remember to lather the both sides of your hands with generous amounts of sanitiser until dry. Also, go beyond sanitising your hands – sanitise the gym equipment which you have used, like exercise mats and dumbbells, as they may be carrying your germs.

• Don’t blow your nose constantly. Abstain from blowing your nose – especially in public areas. This helps reduce the risk of others being infected by your germs.

Source: http://www.healthtoday.net/malaysia/BodysBest/2013/02Feb/ExerciseandtheFlu.aspx

Mandarin Oranges for Prosperity – and Health!

Mandarin oranges may be a staple during Chinese New Year celebrations – but you just might want to include these citrus fruits in your daily diet! Here’s why.

 

Think Chinese New Year – and a certain citrus fruit comes to mind. Aside from delicacies such as pineapple tarts, nian gao (a type of glutinous rice cake) and love letters, the mandarin orange is also a staple treat during the Chinese New Year festivities. Its sweet taste and sumptuous pulpy flesh are much enjoyed by young and old alike, but ‘yumminess’ aside, the mandarin orange is also high in nutritional value – offering those who regularly include it in their diet numerous health benefits.

Reducing the risk of cancer

Like its fellow members of the citrus family, mandarin oranges have been shown to have anti-cancer properties. A Japanese study found that chronic viral hepatitis patients who drank mandarin orange juice daily for a year not only showed no signs of liver cancer – a possible complication of chronic hepatitis – but also experienced a significant reduction in liver cancer risk. In contrast, 8.9% of those who did not consume the beverage daily developed liver cancer during that one year-period.

There have also been other studies suggesting that hesperidin and tangeritin – components abundantly found in mandarin oranges – could inhibit the growth of cancers of the breast, blood and prostate. However, more evidence is required.

Protecting your heart

Mandarin oranges are rich sources of antioxidants like naringenin, which has been shown to significantly decrease triglyceride and cholesterol levels in the blood.

This, in turn, lowers your risk of heart disease, leading to a marked reduction of heart-related complications such as stroke, high blood pressure and heart attack.

Boosting skin health

The older we get, the weaker our skin’s structural support becomes. This occurs because the skin’s collagen – the protein responsible for making our skin smooth and supple – begins to degrade at a faster rate as we age.

But with a diet high in vitamin C and flavonoids (pigments which give vegetables and fruits their colours) – two ingredients which are abundantly present in mandarin oranges – this degradation process can be slowed down while enabling healthy collagen formation to take place.

Preserving vision

Beta-carotene is the substance that gives mandarin oranges their signature deep orange colour. When consumed, it can be converted into retinol – a type of vitamin A – which is necessary for good vision.

Meanwhile, other antioxidants found in mandarin oranges, like lutein, can protect the eyes from diseases like macular degeneration, which impairs vision.

Good source of dietary fibre

A single cup of mandarin orange pieces contains as much as 1.8g of dietary fibre, which is just below 10% of your daily recommended intake. Not only can sufficient quantities of fibre in the body decrease the risk of gastrointestinal complications like irritable bowel syndrome and constipation, they also contribute to a healthy balance of blood sugar levels.

So, don’t just indulge in mandarin oranges during the Chinese New Year festivities – incorporate their juicy, pulpy goodness into your daily diet! Whether eating them plain, tossing them in a salad or incorporating them into a dessert recipe, mandarin oranges are bound to boost your health while pleasing your taste buds.

Source:http://www.healthtoday.net/malaysia/Nutriwise/2013/02Feb/MandarinOrangesforProsperityandHealth.aspx

Safeguard your Home while Away

Ensure your home is safe and sound this holiday season.

Balik kampung is one of the most exciting parts of the festive season – good food, catching up with friends and family, and exchanging gifts. However, it also means you will probably have to leave your home unattended for long periods. With the ever-increasing number of house break-ins reported, it’s easy to get paranoid about who might be ‘visiting’ your home when you are not there.

Taking some cautionary steps before you leave will ensure not just the safety of your residence, but also your peace of mind.

Tip 1: Home Lockdown

Securing your home is one of the best ways to keep it burglar-free. Make sure all doors and windows are locked and that all locks are in good condition. Try to get this done early as the last thing you want as you are leaving is to discover that your window locks are spoilt.


Tip 2: Ring the alarm

If you wince at the cost of installing a burglar alarm, think again. You will be kicking yourself when you get home from a trip and realise the amount you lost to a burglar. This will burn a bigger hole in your pocket than a security alarm would have cost!


Tip 3: Be wise

If you have large amounts of cash and jewellery, deposit them in the bank.


Tip 4: Fake it

Leave a radio on and install timers to ensure your house is lit up at night. There is nothing more indicative of an empty home than one dark house in a row of 10 bright ones.


Tip 5: Hide the signs

Another important thing to do is to cancel newspaper subscriptions when you are away, as newspapers lying around are a sure sign that no one is home. It is advisable to get someone to collect your mail for you.


Tip 6: Limit access

Put away all ladders or other objects that might help a burglar gain access to your house. This includes cutting down tree branches that are close to windows and trimming overgrown bushes where someone could hide behind.


Tip 7: Meet and greet

Make sure you get to know all your neighbours. In this day and age, our busy lives tend to get in the way of good neighbourliness. If you keep an eye on your neighbours’ homes while they are away, they will be happy to do the same for you.


Tip 8: Safety in numbers

Organising a ‘Street Watch’ or Rukun Tetangga will keep neighbours alert to suspicious characters loitering around. Members of a ‘Street Watch’ should have each other’s telephone numbers in the case of an emergency.


Tip 9: Call a friend

Leave a spare key with a trusted neighbour or friend so that he or she can enter your house every few days to ensure all is in order. Give them a call every few days and leave your contact number. 

Source:http://www.healthtoday.net/malaysia/HealthyLiving/2013/02Feb/SafeguardyourHomewhileAway.aspx

Coping with Prostate Cancer

Living with prostate cancer is not easy, but there are several steps you can take to help you cope better as you manage your condition.

“You have prostate cancer”. It is not easy hearing your doctor say these words, however hard you try to brace yourself for the news. First comes that feeling of disbelief. You wonder how it can possibly be you of all people. Then, just as the realisation slowly sinks in, other emotions begin to rush through you – anger, grief, fear, worry. It can truly be overwhelming when you first learn of your cancer diagnosis – and it is normal to feel that way.

However, that does not mean you have to spend the rest of your life plagued by despair and hopelessness. Being diagnosed with prostate cancer is not a death sentence. Although your life will not be exactly the same as before, you can still make the most out of it by effectively coping with whatever comes your way.

Here are a few suggestions which may be helpful in your management of prostate cancer.


Have a good doctor-patient relationship

Effective communication with your doctor is the first step in gaining a clearer understanding of your condition, the available treatment options and the effective ways of coping with your cancer. It may be helpful to prepare a list of questions which you would like to ask your doctor before your appointment. Also, do not hesitate to ask your doctor to clarify any medical jargon or instructions that you are unsure of. Your doctor is there to address your concerns.


Join a cancer support group

Cancer support groups are able to offer you an environment of encouragement and understanding from people who are going through similar experiences as yourself – something which cannot be obtained from family and friends, even though their support is also an indispensable factor in helping you cope with your condition. The National Cancer Council Malaysia (MAKNA) is one example of institutions which offer cancer support group services.


Set realistic goals

As prostate cancer treatment can take its toll on your body, causing you to tire more easily, learn to set realistic goals for yourself. For example, instead of pushing yourself to complete five errands in a day, try cutting them down to two. Even the slightest feeling of having accomplished something works wonders for your self-motivation.


Maintain intimacy with your partner

Don’t let prostate cancer come between you and your partner! Although you may experience erectile dysfunction as the cancer progresses, you and your partner can still share intimate moments. Hugging, caressing and touching are good alternative forms of expression.


Eat well

A good, well-balanced diet provides you with the nutrition and energy that you will need during your battle with prostate cancer. Protein should be made an important part of your diet as it repairs damaged and aging body tissue. Protein-rich foods include fish, legumes, eggs and meat. Also, drink lots of fluids to stay hydrated as cancer treatment might cause side-effects such as diarrhoea and vomiting. However, always consult your doctor before trying out anything new. Also, your doctor will be able to tailor a diet catering to your specific nutritional needs.


Exercise moderately

As fatigue is a common treatment side-effect, incorporating moderate exercise into your lifestyle can help keep you active and even increase your energy levels. Go for exercises which are less strenuous such as swimming and walking. However, always consult with your doctor before trying out any exercise programme.


Know your treatment costs

When deliberating over your treatment options, always consult your doctor and other healthcare staff for a clearer picture of the financial costs. Also, check with your insurance provider if your choice of treatment will be covered by your insurance policy. An unexpectedly hefty medical bill is the last thing you will want to see.

These suggestions are a guideline which, hopefully, you will find useful for coping with prostate cancer. Always keep in mind that just as each patient’s experience with prostate cancer is unique, so is his way of coping. Do not be disheartened if a particular strategy does not work for you. Take the opportunity to try other methods. In good time, you will surely find the coping strategy which suits you best. 

Source: http://www.healthtoday.net/malaysia/MonthlyFocus/2013/02Feb/CopingwithProstateCancer.aspx 

Skin shrinks

The science of psychodermatology.

By Liss Mariano, M.D.

FEBRUARY 2013

Psychodermatology is a subspecialty of dermatology which straddles the boundary between the mind and the skin. Among subspecialties, it’s fairly new, beginning only in the mid-1990s. According to psychodermatology.net, there are currently less than 10 psychodermatologists in Southeast Asia, none of whom are in the Philippines so far.

Connecting the two disciplines isn’t as odd as it first seems, if you think about psychiatry as the portion dealing with the inner disease and dermatology, with its external manifestations. In fact, research studies have found that 30 to 60 percent of visits to the dermatologist are related to skin problems that result from, or are worsened by, psychological factors, reports the website.

Let’s take a closer look at some of the skin conditions which have been found to be associated with psychological problems.


Acne on your mind

Have you ever noticed how those prone to acne seem to flaunt their pimples during times of stress and sleep loss? Contrary to popular belief, acne flares in teenagers are less likely to be related to falling in love and more likely to coincide with finals week. And while our elders recommend sunlight for its acne-healing properties, it doesn’t hurt that we usually get more exposed to the sun and have clearer skin during the summer holidays, when everyone takes a break from the stress of work and school. Statistically, 50 percent of acne flares have been found to be due to emotional triggers. And while the pink potions of dermatology undoubtedly work wonders for acne, wouldn’t it be more wonderful if you could stop it from taking over your face in the first place? If so, try meditation. Or at least learn to take deep breaths when you find yourself—or your boss—flagellating you.


Atopy entropy

Another dermatologic condition notorious for flaring up during times of stress is atopic dermatitis, more commonly known as skin asthma. It’s a form of eczema usually found in children characterized by dry skin and red, itchy plaques. Unfortunately, the exact cause of this skin disorder is still unknown, but stressful life events have been found to precede up to 70 percent of the cases. Of these life events, family conflict is especially significant. A study that appeared on the Journal of Clinical Psychiatry has found that children with atopic dermatitis whose mothers received counseling were found to get better faster than those whose mothers did not. Interesting, isn’t it? Counseling the mother leads to better skin for the child.


Rash hour

All sorts of rashes other than atopic dermatitis have also been linked to psychological problems. This may seem funny, but there is actually a phenomenon called “the ring-finger rash”, described by Diane Mapes in an article on msnbc.com as a rash suffered by a someone in an unhappy marriage.


Tress effects

While men experience receding hairlines as they age, there is another, less common form of baldness known as alopecia areata. This is characterized by patches of complete baldness—not just thinning hair—from any part of the body, usually the scalp. A relative consulted me one day with a worried look on his face. Sheepishly, he parted his still-thick hair and showed me a peso-sized area of smooth, shiny baldness. “Nag-alopecia na naman ako,” he pointed out. Prior to this, both he and his wife had been complaining about the stress of building their own house whilst working and taking care of their baby. I just advised him to take it slow. Unsurprisingly, by the time the house blessing had been done and they had settled in their house, the bald spot had vanished. No gugo required.

According to the American Academy of Dermatology’s Psychodermatology Fact Sheet, dermatological problems, in what seems to be a vicious cycle, are also related to the onset of psychological disorders. Find out more about this intriguing new link in the February issue of HealthToday, out now in newsstands and bookstores. 

Source: http://healthtoday.net/GreatLooks/2013/02Feb/Skinshrinks.aspx

Testing the heart

Sometimes, putting your heart to the challenge is the only way to discover its strength.

By Adrienne Dy, M.D.

  FEBRUARY 2013 

If you’ve ever gotten your heart broken, you know: The heart is stronger than we think. In a more literal and possibly less painful way, subjecting your heart to trials might be the best method to reveal its strength.


Cardiac challengers

No, we’re not asking you to date jerks to see how many heartbreaks you can withstand. But it will mean having regular dates with a generalist or internist—whether or not you feel any heartaches—just to be on the safe side.

Carmen Chungungco, M.D., a cardiologist at St. Luke’s Medical Center-Global City, recommends yearly visits to a doctor, even when you don’t exhibit any symptoms. “A family history of heart disease, vices like smoking or excessive drinking, night shift work, or [being] overweight are risk factors that [warrant a consult] with even just an internist, not necessarily a specialist right away, who can recommend specific tests as necessary,” she elaborates.

We’ve compiled a list of some cardiac diagnostic modalities—or heart challengers, if you will—worth knowing about.

Beginner’s level: the easy G

A common test to investigate heart health is the electrocardiogram or ECG. It’s painless and over in a few minutes. Electrodes called “leads” are placed on the chest, arms and legs by suction or adhesives. A machine records the heart’s rhythm and electrical activity from the leads onto paper in what looks like squiggly lines for the physician to read and interpret. Easy enough, right? Just make sure you’re perfectly relaxed during the test so results stay accurate. Dr. Chungungco recommends a yearly ECG for those 40 years old and up, as part of an annual checkup.

Another quick test is the chest x-ray. It’s used to detect heart enlargement or problems with the aorta, the largest artery in the body.

Intermediate level: closer surveillance

The Holter monitor is basically a 24-hour ECG. A portable version of the machine is strapped to the body to continuously observe the heart for electrical or rhythm abnormalities. “[This] is for those with frequent palpitations, or syncope [fainting] at any time,” says Dr. Chungungco. The constant watch and wiring can be a hassle; plus, an activity or symptom diary must be kept in that time period. Despite these, the Holter is very useful in catching problems outside of clinic hours.

The echocardiogram or 2D-echo also takes a closer look at your heart. An ultrasound is used to gather information on the inner workings, or walls and valves, of the heart. Brave the probe and cold gel on your skin to find out just how effective your heart muscles are, and if all the tiny portals of your heart are opening and closing as they should.

Difficult level: pressure and penetration

The stress test is designed to uncover problems that only appear when the heart works extra hard. It involves an ECG while on an increasingly tilting and accelerating treadmill. For those who can’t exercise, drugs can be administered to quicken the heartbeat artificially. “[It] can diagnose ischemia [or blockage] in the heart’s arteries, find out if medications are working to control blood pressure, or see if arrhythmias can be induced,” explains Dr. Chungungco, who recommends it be done once between ages 40 and 50, and once when 50 and up, or more frequently if with risk factors.

Other tests go deeper. Transesophageal echocardiography gets the 2D-echo probe down the throat to take clearer images of your heart. It requires local anesthesia and may cause a bit of a sore throat.

The most invasive is cardiac catheterization or angiography, reserved for heart blockage patients. Warning: There will be blood, as a large needle will pave the way for a catheter or thin tube that will snake through an artery in the groin or arm to get to your heart. The arteries supplying blood to the muscles of your heart are visualized by injecting a dye, while real-time imaging reveals any blockage or narrowing. This sounds scary, especially since it can only be done in the OR or cath lab. The upside: Beyond diagnosis, it also offers treatment. In the same procedure, any constrictions can be dilated by a small balloon or stent.

An electrophysiologic study or EPS is also invasive. Wires are placed into chambers of the heart to find the areas causing abnormal rhythm. Like angiography, this can be used as treatment; while inside the heart, areas of arrhythmia can be ablated or burned, so they won’t cause problems again.

Source: http://healthtoday.net/HealthyLiving/2013/02Feb/Testingtheheart.aspx

Obesity

What Is Obesity?

Human weight is a big problem in America—in more ways than one. Obesity, the condition of having an excessive amount of body fat, has become such a serious concern that health professionals have begun to attach the “E” word to it: epidemic.

If you’re in the “overweight” or “at risk” zones of the national Centers for Disease Control and Prevention’s (CDC’s) Body Mass Index (BMI) chart, it indicates you probably are too heavy for your height and age. You have lots of company. One in three American children between the ages of six and nineteen has a significant weight problem. As of 2002, the National Center for Health Statistics found that 16 percent of young people in that age range were considered overweight; another 15 percent were considered at risk of becoming so. Three times as many children are overweight now than were overweight thirty years ago.

Sharron Dalton, in her book Our Overweight Children: What Parents, Schools, and Communities Can Do to Control the Fatness Epidemic (2004), reported on a recent study that traced the stature of thousands of children. By the time they were nineteen, almost half of the white girls and more than half of the African American girls were heavier than they should be.

Health officials are especially concerned about weight problems among children. Over the past three decades, the number of overweight children in the United States has tripled. In 2009 it was reported that approximately 14 percent of preschoolers were overweight; children aged six to eleven, almost 20 percent; and adolescents aged twelve to nineteen, over 17 percent. More than 20 percent of American children from the ages of three to five are believed to be either overweight or at risk of becoming so. Automakers are designing larger safety seats to accommodate overweight preschoolers.

Research suggests that most Americans today weigh too much. In 2006, about 65 percent of American adults ages twenty and older were overweight and nearly 25 percent were obese, according to the National Center for Health Statistics. The percentage is rising. As recently as the mid-1990s, “only” 55.9 percent of Americans were overweight.

 

What Is a “Normal” Weight?

There are different shades of “normal,” “thin,” and “fat.” A muscular athlete might be 6 feet (1.8 m) tall, weigh 220 pounds (100 kg), and be considered normal or average in weight and build. A non-athlete who’s 6 feet tall and weighs 220 pounds, whose weight consists mainly of fat tissue rather than muscle tissue, is overweight. Weight should be considered in relation to such other factors as height, age, and rate of growth.

The first growth charts for determining appropriate weight levels came out in the 1970s. In 2000, the CDC, an agency within the U.S. Department of Health and Human Services (HHS), introduced more accurate charts. These charts reflected what has become known as the Body Mass Index, or BMI. BMI charts are formulated to help you determine whether you are at a healthy, unhealthy, or at-risk weight.

 

Generally, a BMI rating of 25 to 29 is considered overweight; people with a BMI score of 30 or above are considered obese. Defining obesity, though, isn’t a simple matter of calculating weight and height. For example, BMI interpretations vary slightly for those under age twenty because the body’s natural fat ratios change during normal growth. Average fat percentages also differ between young males and young females.

The BMI is a mathematical formula: your weight (in kilograms) divided by the square of your height (in meters). The measurements can easily be converted to pounds and inches. To quickly calculate your BMI in pounds and inches, use this formula:

 

1. Compute the square of your height (multiply your height times itself) in inches.
   
2. Multiply your weight in pounds by 703.
   
3. Divide the weight result by the height result.
   

Sample results: If you are 5 feet (60 inches) tall and weigh 112 pounds, your BMI is approximately 22. Whether this is a low, average, or high weight depends on your age, sex, and other factors. A BMI of 23 or higher, for instance, indicates a weight problem for a girl at age 10. By the time she’s 16, however, the same BMI suggests no problem—in fact, at that age, she could register a BMI of 28 and be considered only “borderline” in terms of overweight risk. An average BMI for a child in the first grade is approximately 16. An average BMI for a high school senior is approximately 22.

Doctors chart the BMI in relation to your age. Different charts are used for young males and young females. If your BMI ranks in the ninety-fifth percentile or above, you’re considered overweight. If it falls between the eighty-fifth and ninety-fourth percentile, you’re said to be at risk of developing an excess weight problem.

The BMI is not a perfect tool for determining a person’s desirable weight. (Health officials have stopped using the term “ideal weight.”) Results may vary from child to child, for complex reasons. For example, the BMI does not take growth rate into account.

Growth charts, a BMI calculator, and explanatory information can be found at the Web site of the CDC at http://www.cdc.gov/nccdphp/dnpa/ bmi/childrens_BMI/about_childrens_BMI.htm.

Many experts believe mild levels of excess fat don’t notably endanger a person’s health. One study has suggested that a forty-five-year-old man at 20 percent above his “ideal weight” has a life expectancy only a few months shorter than “healthy” men his age. Moderately overweight women are believed to be less at risk than men.

Where excess weight is distributed around your body, however, could be a significant factor in how seriously your health is at risk. Although many females fret over unattractive figures caused by fatty thighs and hips, more dangerous is massive fat around the middle to upper body, surrounding the vital organs.

 

Separating Fat from Fat

A nagging problem with efforts to address the obesity problem has been incomplete and sometimes faulty information about what causes it. For example, after nutritionists cited saturated fat as a health culprit in the late 1900s, food companies began reducing saturated fat content in their products. In many cases, they substituted trans fat—which was soon pronounced to be more harmful than saturated fat.

Many people assume that all fat is bad. The reality is that a body needs a certain amount of fat to function. It’s a primary source of energy. It’s vital to cell composition and to your chemical makeup.

Trans fat, however, has been heavily criticized for its role in obesity. Scientists have found that excessive consumption of trans fat can build up cholesterol in the blood and lead to heart disease. Nutritionists suggest that trans fat and saturated fat should account for less than 10 percent of the calories you consume, but many Americans double that amount. Various packaged desserts, french fries, potato chips, greasy burgers, and pastries are high in trans fat. Fast food restaurants in particular have come under fire for the levels of trans fat contained in their fries.

Sweetened, carbonated soft drinks are another primary target in the anti-obesity war because they are high in nonessential sugar content. The average American drinks about twice as much soda today as in the 1980s.

 

Dietary Guidelines

The federal government’s MyPyramid (formerly known as the Food Guide Pyramid) is a general guide to what kinds of foods (and how much of them) you should eat. It was developed by the U.S. Department of Agriculture (USDA) and the HHS and is based on the Dietary Guidelines for Americans, which are updated every five years. The USDA and HHS realized that the ideal amount of food intake differs depending on a person’s age, gender, and daily activities. In 2005, they provided a Web site, http://www.mypyramid.gov, which includes an interactive food guidance system and which customizes a healthy eating and exercise plan for each individual.

The MyPyramid symbol on the site shows colorful vertical slices or bands to indicate generally the comparative amounts of the six food groups you should include in your daily diet. The varying widths of the slices represent how much food you can choose from each group, and is to be used as a guide rather than as exact amounts. The narrowing of each food group slice from bottom to top stands for eating foods in moderation. The foods at the base, where the pyramid is widest, are those foods with little or no solid fats or added sugars. These foods should be chosen more often.

The six colored slices represent the six food groups, and show that food from all the groups are needed daily for a healthy life. The orange slice, the widest band, represents the grains group; the green slice is the vegetable group; the blue slice is the milk, yogurt, and cheese group; the red slice represents the fruit group; the purple slice indicates the meat and bean group; and the yellow slice represents oils, such as vegetable oils, nuts, and avocados. On the site’s “Inside the Pyramid” page (http://www.mypyramid.gov/pyramid/index.html), when you click on one of the slices, you’re shown common examples of the foods in that group and advice on which ones are considered best to eat.

Some medical professionals believe that the pyramid plan or model might be improved. For now, though, it is a valuable guide for weight management.

 

 

Written by: Daniel E. Harmon
Reviewed by: Isabelle Tierney, MA, LMFT
Updated: August 2010

Source: http://teenhealthfiles.rosenpub.com/articles/obesity.html

Fast Food

Fast Food Today

Health experts have been saying for years that fast food is bad for people. In February 2003, a filmmaker named Morgan Spurlock decided to perform an experiment to see if that claim was true. He wanted to find out what would happen to his body if he ate nothing but fast food for thirty days.

Spurlock ate every breakfast, lunch, and dinner at McDonald’s. He ate everything on the menu at least once, including hamburgers, french fries, and chicken nuggets. Anytime the person behind the counter asked if he wanted the biggest—“Supersize”—meal, he said yes. Spurlock and his doctors tracked what happened to his body. He made a movie of the whole experience, called Super Size Me (2004).

At the end of one month, Spurlock’s body had changed significantly. He had gained twenty-five pounds (eleven kilograms). He felt tired all the time, and his cholesterol—the fatlike substance that clogs arteries and can lead to heart attacks—had skyrocketed. He had more of the fats called triglycerides in his blood, and his liver was damaged. His doctor told him that if he didn’t stop his experiment soon, he could die.

Spurlock’s movie received much attention from film critics and moviegoers. It also caused quite a bit of debate. Health experts said it proved that fast food is unhealthy. People in the fast-food business said it was just a crazy stunt Spurlock did to get people to see his film. What happened to Morgan Spurlock’s body doesn’t prove that fast food is unhealthy. Eating fast food for every meal is pretty extreme—most people don’t eat nearly that much. But two things are certain. Americans are eating more fast food than they used to eat. And, according to the Centers for Disease Control and Prevention (CDC), people in the United States are fatter, and unhealthier, than they were a few decades ago.

 

The Obesity Epidemic

 

Every single day, one out of three young people aged four to nineteen eats fast food.

Children eat five times more fast food today than they did in 1970, as reported in a 2004 study published in Pediatrics. Every single day, one out of three young people aged four to nineteen eats fast food.

At the same time, Americans are gaining weight. Almost 20 percent of children aged six and up were overweight in 2003–2004, according to the CDC. That’s three times more overweight children than in the late 1970s. Health experts call this big rise in the number of overweight children an epidemic.

Being overweight can lead to many health problems, such as type 2 diabetes. People who have type 2 diabetes cannot utilize the hormone insulin, which helps the body’s cells convert the sugar from foods into energy. When you are overweight, your body has more trouble using insulin. There is also type 1 diabetes, which is caused by a problem with the immune system that damages the cells that make insulin. However, type 1 diabetes is not related to being overweight.

Before 1994, only about 5 percent of children with diabetes had the type 2 kind. But because there are more overweight kids today, 30 to 50 percent of children with diabetes have the type 2 kind, according to the National Diabetes Education Program.

Why do young people seem to be heavier—and unhealthier—than ever before? One reason is that they’re not moving as much as they used to. They get a ride to school instead of walking. They play video games instead of sports. They also don’t get as much exercise in school. In 1991, almost half of U.S. students took physical education class in school every day. In 2003, only 28 percent took daily gym classes, according to the CDC.

There’s also the lure of television. The CDC says that young people between the ages of eight and eighteen sit in front of the TV for more than three hours each day. That’s time they could have spent playing or exercising. Watching television is not only making children gain weight, it’s also making them want to eat foods that aren’t good for them.

 

Selling Fast Food to You

If you’re like most young people, you watch a whopping forty thousand TV commercials per year, according to The Handbook of Children and Media. Most of those ads are for toys, cereals, candy, and fast food.

Fast-food restaurants spend millions of dollars a year on their commercials. In the ads, they try to get your attention with clowns and fun characters from your favorite movies and TV shows. They make the burgers, fries, shakes, and other foods that they sell look delicious.

Ads aren’t the only way fast-food restaurants try to get your attention. Many of them have playgrounds. They have special meals for children, and they put toys in their kids’ meals from movies such as Spider-Man 2 and Shrek. They do these things to get you to buy their food.

 

Getting the Balance Right

It’s hard to resist fast-food restaurants. After all, the food tastes good. The meals don’t cost much. Your friends probably go there to eat and ask you to come along.

It’s easy to go to fast-food restaurants because they’re everywhere. You can find them in school cafeterias, airports, malls, and hospitals—just about anyplace you look. Eating fast food is OK once in a while. If you make healthy choices at fast-food restaurants, like ordering salads with low-fat dressing or deli sandwiches instead of burgers, you can eat there more often without a problem.

Remember that your body needs many different types of foods to stay healthy. You need to eat fruits, vegetables, chicken, fish, lean meats, milk products, and grains. If you eat fast-food burgers, fries, and shakes every day, you won’t be getting the proper nutritional balance. You may end up with a lot of extra weight and health problems, just as Morgan Spurlock did.

Written by: Stephanie Watson
Reviewed by: Susan Drake, B.S., M.S., R.D.
Updated: August 2010

Source: http://teenhealthfiles.rosenpub.com/articles/fastfood.html

Budgeting and Money Management

The Importance of Budgeting

For many people, the idea of budgeting their money is about as appealing as dieting. But diets often tell you exactly what to eat, whereas budgets do not tell you exactly how to spend your money.

A budget is a plan that is used by both individuals and businesses. A personal budget is used to help you live as well as possible with the money that you have. In the business world, budgets help managers plan as well as possible for their companies and employees.

One of the largest budgets you hear about is that of the United States. It is called the federal budget, and it is designed to keep track of how the government spends its money and collects its income (taxes and other revenues).

Currently, the federal budget is unbalanced. This occurs in a budget when too much money is spent or not enough money is received. The result of an unbalanced budget is that there is not enough money to pay all of the bills. In order to balance the federal budget, members of the Congress pass measures regulating how funds are spent.

It is obvious that a government needs to have a budget and keep track of how its money is spent and received. But what if you don’t work and have only a small allowance from your parents? Even if you don’t have a lot of money to keep track of, there are still good reasons to learn budgeting skills. A budget can help you in several ways.

Knowing Where and How You Spend Your Money

A recent study showed that American teens spent more than $169 billion in 2004. It also showed that teens spend most of their money on clothing (33 percent) and food (21 percent). Entertainment items such as movies, CDs, and games are other popular products that teens spend their money on. While it can be fun to spend money on entertainment and recreation, it is also important to budget money as well. Using a budget to keep track of money may decrease the worries of many people. That is because budgeting can help you have a feeling of control over your money.

 

Setting Aside Money for Bills

Comparing families in industrialized countries, Americans have one of the lowest rates of savings per household. A budget can’t make a person save money, but it can help. Also, a budget will increase the chances that money is spent in a wise fashion.

Perhaps you currently receive an allowance from your parents or hold a part-time job after school. By budgeting the money that you receive each week, it may be possible for you to buy what you need, such as lunches, bus fare, and clothing, and still save for things you want, such as video games or designer clothing. 

Aside from setting money aside for your wants, budgeting helps ensure that you will have money set aside for necessities like food, rent, and bills.

 

Preparing for Unforeseen Expenses

Suppose you borrow a friend’s in-line skates for the weekend. While skating, one of the wheels catches on a rock and pulls loose from the boot. Your friend agrees to wait while you have the wheel replaced, but where will you get the money to pay for the repair?

If you budgeted your money effectively, you might have some money set aside for unforeseen expenses, such as the broken skate. Other common unforeseen expenses include car repairs and medical bills. As your personal income and expenses grow over time, the ability to adjust and maintain a budget will enhance your personal and professional life.

 

An Increasingly Important Skill

As we have entered the twenty-first century, increased knowledge and skills are required to compete in the changing workplace created by the world economy. The use of budgets is one of the most important skills to have in the new millennium. Allocating money, solving problems, and making decisions are skills needed to create and use either a personal or business budget. These skills are also critical for people who want to be ready to achieve personal and professional success.

If you learn good budgeting skills and are able to apply them to different situations, people will take notice. At your current job, you can impress your employer by suggesting possible budgeting improvements. If you help your boss now, they likely will help you later. Maybe your boss will write you a good recommendation for a future job. Or perhaps he or she will even help you find a better job when you finish school. Whatever the case, using your budgeting skills now can only benefit you in your future career.

Balancing your current budget, no matter how little money it may involve, will help you balance your personal budget in the future. You will be making more money when you begin your career, but balancing your budget then will involve the same steps that it does now. That way, when you do begin to earn more money—and possibly even have to balance a budget that includes a spouse and children—you will be well prepared to do it.

Success with budgets can be achieved. Many people start with basic personal budgets when learning to budget money. Tracking budget items and adjusting the budget over time gives experience that can be used with more complex budgets. Budgeting your allowance prepares you to budget when you have income from a job, for example. And budgeting part-time earnings prepares you to budget for your own business someday.

A budget may not make you rich. However, when used with creativity, budgets can provide a sound basis on which to make decisions that will be easy to live with. Even if you don’t have a lot of money to keep track of, there are still good reasons to learn budgeting skills.

Written by: Matthew Monteverde
Reviewed by: Michael T. Barta, PhD, LPC
Updated: August 2010

Source: http://teenhealthfiles.rosenpub.com/articles/budgeting.html