Buyer Beware: Who's minding the shop's vitamin?
It still shocks people that the FDA does not regulate supplements, including vitamins, minerals and herbs, just as for drugs. Supplements will not need to undergo any safety testing before arriving in stores. Despite 2007 legislation that increased marginally to FDA authority, health and safety Critics say the FDA has sufficient resources to oversee the sector.
Some new bills proposed in Congress would give FDA more oversight and execution of the muscle, but in the meantime, these corridors are truly buyer beware areas. Protect yourself: Choose products with seals of quality-testing companies such as United States Pharmacopeia (USP) and NSF. Supplement companies pay to have their products evaluated according to the strictest protocols that check for contaminants and to ensure that the products contain exactly what their labels say. You can also subscribe to ConsumerLab.com, an independent testing organization, for reports on groups of specific supplement such as omega-3. Finally, do not take supplements without talking to your doctor. Many interact with medications or can worsen health conditions.
Are you eating more vitamins than you think
You will find that many of the same vitamins and minerals in their multiples also are plentiful in fortified foods like orange juice, cereals, yogurt, juice, bread, pasta, and more. Check food labels to see how many nutrients you consume from these popular choices and integrate these in your supplementation.
Supplement
Vitamin D
Over 50% of U.S. adults are deficient in D-no wonder, considering that it is virtually impossible to get enough food and most of us do not spend time outdoors enough for our body to synthesize this nutrient from the light solar. Vitamin D can prevent bone fractures is well documented, and a series of new research shows it may also protect against heart disease by improving levels of immunity and fight weight gain.
Omega-3
Best known for benefits to heart health (doctors prescribe high doses of pills for treating high triglycerides / low HDL cholesterol), these unsaturated fatty acids, which most of our diets lack, you can also improve skin and protect against depression and dementia. Get those with combined DHA / EPA.
Calcium
Deficiencies are linked to osteoporosis and bone fractures, and most women are up to 33% below recommended levels. However, vitamin D is essential for proper absorption of calcium, and getting plenty of calcium without enough vitamin D can cause health problems, including an increased risk of heart attack, according to the results of a new British study Medical Journal. Your doctor can help you determine whether a calcium supplement is right for you based on your diet and other risk factors for osteoporosis.
Showing posts with label stop. Show all posts
Showing posts with label stop. Show all posts
Saturday, October 9, 2010
Tuesday, September 28, 2010
Should You Kick the Multivitamin Habit? (chapter2)
Moreover, the very concept of a multivitamin as a system of nutrient supply is limited. We now have a much better understanding of how whole foods deliver their nutritional benefits. A typical multi contains 10-25 isolated nutrients, but fruits and vegetables have hundreds of active compounds with a long list of health properties. "Vitamin C in a multivitamin is probably just not as effective as vitamin C in citrus fruits, which is also surrounded by fiber and flavonoids and carotenoids. All these nutrients work together is what really keeps you healthy," explains Dr. Neuhouser.
Thus, even when you're not eating a healthy diet, there is no evidence that a multivitamin is the right tool to fill the gaps. "And do not offset the major nutrients to combat the disease of average American woman is missing, such as fiber, omega-3 and vitamin D," says Dr. Katz.
For his part, Dr. Katz does not recommend multis most of their patients, nor take them yourself. Neither Kathleen Fairfield, MD, associate chief of medicine at Maine Medical Center and co-author of the JAMA article of 2002, which recommended multivitamins as prudent health measure. Many advisors who specialize in cancer prevention and nutrition research recently told us that they stopped taking and recommend multis too.
Therefore, you should quit cold turkey? It is true that the average American woman is a healthy eater or not, probably will not benefit from a multivitamin. But the supplements are still recommended for certain groups based on dietary habits or lifestyle. And most women still need some supplements to compensate for certain strategic gaps in the diet.
Can not give up your Multi?
If you still can not bear to part with his security blanket multivitamin or if you need a base in the chart below, make sure you choose the right path. In an ordinary pharmacy, you will find about 50 different versions for adults, with very different formulations and add-on ingredients. Some guidelines:
First, avoid "overstuffed" brands. Pay attention to the words tip-off, as an advantage, ultra, mega and / or formulas for specific health needs, such as menopause or energy. These are likely to contain higher doses than you need or questionable herbal ingredients.
Second, read the label so you never OD on your multivitamin is best to get to the most pared-down you can find. Avoid those with 100% or more of the Daily Value of vitamins A, E and K (unless you're pregnant), folic acid, many of these can cause health problems. Higher levels than are good for some nutrients such as vitamins B complex
Thus, even when you're not eating a healthy diet, there is no evidence that a multivitamin is the right tool to fill the gaps. "And do not offset the major nutrients to combat the disease of average American woman is missing, such as fiber, omega-3 and vitamin D," says Dr. Katz.
For his part, Dr. Katz does not recommend multis most of their patients, nor take them yourself. Neither Kathleen Fairfield, MD, associate chief of medicine at Maine Medical Center and co-author of the JAMA article of 2002, which recommended multivitamins as prudent health measure. Many advisors who specialize in cancer prevention and nutrition research recently told us that they stopped taking and recommend multis too.
Therefore, you should quit cold turkey? It is true that the average American woman is a healthy eater or not, probably will not benefit from a multivitamin. But the supplements are still recommended for certain groups based on dietary habits or lifestyle. And most women still need some supplements to compensate for certain strategic gaps in the diet.
Can not give up your Multi?
If you still can not bear to part with his security blanket multivitamin or if you need a base in the chart below, make sure you choose the right path. In an ordinary pharmacy, you will find about 50 different versions for adults, with very different formulations and add-on ingredients. Some guidelines:
First, avoid "overstuffed" brands. Pay attention to the words tip-off, as an advantage, ultra, mega and / or formulas for specific health needs, such as menopause or energy. These are likely to contain higher doses than you need or questionable herbal ingredients.
Second, read the label so you never OD on your multivitamin is best to get to the most pared-down you can find. Avoid those with 100% or more of the Daily Value of vitamins A, E and K (unless you're pregnant), folic acid, many of these can cause health problems. Higher levels than are good for some nutrients such as vitamins B complex
Sunday, September 19, 2010
Should You Kick the Multivitamin Habit? (chapter1)
If you are like many readers, Prevention multivitamins were an essential part of your daily routine since ... well, forever.
As recently as 2002, no less an authority than the Journal of American Medical Association recommends that "all adults take a multivitamin daily." We at Prevention have suggested you dozens of times over the years as well. And many doctors and nutritionists also encourage a multivitamin for any "eater of less-than-perfect" to compensate for dietary deficiencies.
But today, a tsunami of scientific data that resulted in a reversal in the thinking of many experts, including community health and nutrition, including Miriam Nelson, PhD, director of the John Hancock Center for Research in Physical Activity, Obesity and Nutrition at Tufts University . "The multivitamin as an insurance policy is a fairy tale," and we need to demystify it, "she says.
Radical change is supported by two massive studies. The first, a review of 63 randomized, controlled studies (the gold standard research method) in multivitamins, published by the Agency for Healthcare Research and Quality, found that multis did nothing to prevent cancer or heart disease in most populations ( with the exception of developing countries where nutritional deficiencies are common). In the second article, published last year, scientists at the Fred Hutchinson Cancer Research Center followed 160,000 postmenopausal women for nearly 10 years. The researchers' conclusion: ". Multivitamins could not prevent cancer, heart disease and all causes of death for all women whether the women were healthy eaters or eat fewer fruits and vegetables, the results were the same," says author Marian Neuhouser, PhD
Maybe you never expect the Multi to prevent breast cancer or head of a heart attack. Maybe you just felt that it would take a make it healthier by increasing their immunity or energy level. But research on the benefits is also disappointing, especially in groups that specialize in what you would expect them to have an impact. For example, a British review of eight studies found no evidence that multis reduction of infections in older adults. Another study found that the vitamins did not improve fatigue in patients with breast cancer undergoing radiotherapy. And the inner city school that had a cross made no better on tests and have fewer sick days than those students who do not have one.
"There is still a small body of evidence that may suggest damage of a cross," says David Katz, MD, MPH, director of the Prevention Research Center Yale University School of Medicine. A study of 2010 Swedish women found that those who took multivitamins were 19% more likely to be diagnosed with breast cancer over a period of 10 years than those who did not. A document dated 2007 in the Journal of National Cancer Institute found that men who took multivitamins along with other supplements were at increased risk of prostate cancer. And other research related to excessive intake of folic acid with an increased risk of colon cancer in people who are predisposed. "In terms of a risk-benefit ratio," says Dr. Katz, "Why would you take even a small risk, if you're not getting any benefit?"
So why previous researchers so wrong? One reason is that they were studying the wrong people. It is now known that people who take vitamins tend to be healthier than some of the planet to begin. Researchers have shown that vitamins tend to be thinner, richer and more educated. They smoke and drink less because they exercise more and go to the doctor. In other words, they are healthy, despite their use of multis.
As recently as 2002, no less an authority than the Journal of American Medical Association recommends that "all adults take a multivitamin daily." We at Prevention have suggested you dozens of times over the years as well. And many doctors and nutritionists also encourage a multivitamin for any "eater of less-than-perfect" to compensate for dietary deficiencies.
But today, a tsunami of scientific data that resulted in a reversal in the thinking of many experts, including community health and nutrition, including Miriam Nelson, PhD, director of the John Hancock Center for Research in Physical Activity, Obesity and Nutrition at Tufts University . "The multivitamin as an insurance policy is a fairy tale," and we need to demystify it, "she says.
Radical change is supported by two massive studies. The first, a review of 63 randomized, controlled studies (the gold standard research method) in multivitamins, published by the Agency for Healthcare Research and Quality, found that multis did nothing to prevent cancer or heart disease in most populations ( with the exception of developing countries where nutritional deficiencies are common). In the second article, published last year, scientists at the Fred Hutchinson Cancer Research Center followed 160,000 postmenopausal women for nearly 10 years. The researchers' conclusion: ". Multivitamins could not prevent cancer, heart disease and all causes of death for all women whether the women were healthy eaters or eat fewer fruits and vegetables, the results were the same," says author Marian Neuhouser, PhD
Maybe you never expect the Multi to prevent breast cancer or head of a heart attack. Maybe you just felt that it would take a make it healthier by increasing their immunity or energy level. But research on the benefits is also disappointing, especially in groups that specialize in what you would expect them to have an impact. For example, a British review of eight studies found no evidence that multis reduction of infections in older adults. Another study found that the vitamins did not improve fatigue in patients with breast cancer undergoing radiotherapy. And the inner city school that had a cross made no better on tests and have fewer sick days than those students who do not have one.
"There is still a small body of evidence that may suggest damage of a cross," says David Katz, MD, MPH, director of the Prevention Research Center Yale University School of Medicine. A study of 2010 Swedish women found that those who took multivitamins were 19% more likely to be diagnosed with breast cancer over a period of 10 years than those who did not. A document dated 2007 in the Journal of National Cancer Institute found that men who took multivitamins along with other supplements were at increased risk of prostate cancer. And other research related to excessive intake of folic acid with an increased risk of colon cancer in people who are predisposed. "In terms of a risk-benefit ratio," says Dr. Katz, "Why would you take even a small risk, if you're not getting any benefit?"
So why previous researchers so wrong? One reason is that they were studying the wrong people. It is now known that people who take vitamins tend to be healthier than some of the planet to begin. Researchers have shown that vitamins tend to be thinner, richer and more educated. They smoke and drink less because they exercise more and go to the doctor. In other words, they are healthy, despite their use of multis.
Saturday, May 16, 2009
Stop pain in its tracks with these remedies [5]
Low-back pain
Understand it: "The most common problem is muscle strain," says Dr. Matava. "The muscles are stretched and microscopic tears occur in those fibers, which release chemicals that activate nerve endings throughout the area."
Stop it: Take ibuprofen and heat the area for 10 to 15 minutes a few times a day. But don't shut things down completely. "Bed rest leads to stiffness and decreased flexibility, both of which only increase pain," says Dr. Smith. Dial down your activity a bit, and then dial it back up as the pain begins to ease.
Still hurts? If dialing down your activity level doesn't work, the next steps might include physical therapy, deep-tissue injection, or even surgery. So see your doctor.
Prevent it: Stretch your hamstrings once your body is already warmed up, not before. "When the hamstrings are tight, they can pull on the small postural muscles of the low back, causing pain," says Perry Fine, M.D., a professor of anesthesiology at University of Utah school of medicine.
Pain lets you know that health trouble has arrived. But sometimes pain won't go away after delivering the message. Consider the case of Dave Brown of Lancaster, Pennsylvania, who develops GPS systems for fire departments. He's 27, but when he rolls out of bed he feels like he should be AARP-eligible next June. "My pain is nearly constant," says Brown, who attributes his achy back and neck to 14 years of soccer. "I deal with it, but it makes me less productive." At night he usually winds up on the couch, too drained to move.
"When pain is no longer useful, it becomes detrimental to the body," says Carol A. Warfield, M.D., a professor of anesthesia at Harvard medical school. "It can affect everything from mood to quality of life." But with these tips from top medical experts, you can learn to control pain, not be a slave to it.
Understand it: "The most common problem is muscle strain," says Dr. Matava. "The muscles are stretched and microscopic tears occur in those fibers, which release chemicals that activate nerve endings throughout the area."
Stop it: Take ibuprofen and heat the area for 10 to 15 minutes a few times a day. But don't shut things down completely. "Bed rest leads to stiffness and decreased flexibility, both of which only increase pain," says Dr. Smith. Dial down your activity a bit, and then dial it back up as the pain begins to ease.
Still hurts? If dialing down your activity level doesn't work, the next steps might include physical therapy, deep-tissue injection, or even surgery. So see your doctor.
Prevent it: Stretch your hamstrings once your body is already warmed up, not before. "When the hamstrings are tight, they can pull on the small postural muscles of the low back, causing pain," says Perry Fine, M.D., a professor of anesthesiology at University of Utah school of medicine.
Pain lets you know that health trouble has arrived. But sometimes pain won't go away after delivering the message. Consider the case of Dave Brown of Lancaster, Pennsylvania, who develops GPS systems for fire departments. He's 27, but when he rolls out of bed he feels like he should be AARP-eligible next June. "My pain is nearly constant," says Brown, who attributes his achy back and neck to 14 years of soccer. "I deal with it, but it makes me less productive." At night he usually winds up on the couch, too drained to move.
"When pain is no longer useful, it becomes detrimental to the body," says Carol A. Warfield, M.D., a professor of anesthesia at Harvard medical school. "It can affect everything from mood to quality of life." But with these tips from top medical experts, you can learn to control pain, not be a slave to it.
Monday, May 11, 2009
Stop pain in its tracks with these remedies [4]
Tendinitis
Understand it: The thick cord that attaches muscle to bone becomes worn, irritated, or inflamed, causing pain or range-of-motion limitations at your shoulder, elbow, Achilles tendon, or knee. Blame repetitive use, like swinging a golf club or a tennis racket too often, or using incorrect technique, or both.
Stop it: Take a week off from the activity, during which time you can dull the pain with a nonsteroidal anti-inflammatory drug, such as naproxen (e.g., Aleve). Dr. Matava also recommends icing the tendon for 15 to 20 minutes, two or three times a day, until the pain subsides.
Still hurts? See a physical therapist or certified athletic trainer, says Dr. Matava.
Prevent it: "Cross-training helps relieve stress on the muscles and tendons involved," says Dr. Matava, who encourages incorporating swimming, cycling, and weight training into your workout regimen along with regular tendon testers like running or tennis. Just be sure it doesn't involve the affected area.
Toothache
Understand it: Bacteria-filled plaque that settled on your teeth has been feasting away on sugars and other carbohydrates. The acidic by-products ate away at the tooth enamel; the resulting cavity allowed bacteria to invade the tissues and nerves inside, causing a painful infection.
Stop it: Take a few ibuprofen to help with the pain, and ask your dentist to call in an antibiotic before your appointment if you can't come in right away. "Although the antibiotic won't cure the toothache, it can reduce the infection in the gum and jaw around the tooth, easing pain," says Jerry Gordon, D.M.D, owner of the Dental Comfort Zone in Bensalem, Pennsylvania. He recommends rinsing with warm salt water four to six times throughout the day to ease any swelling associated with the infected tooth.
Still hurts? "Once a toothache occurs, the only solution is a root canal or having the tooth pulled," says Dr. Gordon. Too late for a mere filling, your cavity has now reached the pulp inside the tooth.
Prevent it: Limit your intake of high-carbohydrate foods like candy and sugar-frosted cereal. "Every exposure to these foods allows an acid attack on the teeth for about 20 minutes," says Dr. Gordon. If you must drink soda or sugar-filled drinks, he says, sip through a straw to bypass your teeth. To rid your mouth of cavity-causing plaque, brush three times a day, floss, and consider using an oral irrigator, such as the Conair Interplak Dental Water Jet.
Understand it: The thick cord that attaches muscle to bone becomes worn, irritated, or inflamed, causing pain or range-of-motion limitations at your shoulder, elbow, Achilles tendon, or knee. Blame repetitive use, like swinging a golf club or a tennis racket too often, or using incorrect technique, or both.
Stop it: Take a week off from the activity, during which time you can dull the pain with a nonsteroidal anti-inflammatory drug, such as naproxen (e.g., Aleve). Dr. Matava also recommends icing the tendon for 15 to 20 minutes, two or three times a day, until the pain subsides.
Still hurts? See a physical therapist or certified athletic trainer, says Dr. Matava.
Prevent it: "Cross-training helps relieve stress on the muscles and tendons involved," says Dr. Matava, who encourages incorporating swimming, cycling, and weight training into your workout regimen along with regular tendon testers like running or tennis. Just be sure it doesn't involve the affected area.
Toothache
Understand it: Bacteria-filled plaque that settled on your teeth has been feasting away on sugars and other carbohydrates. The acidic by-products ate away at the tooth enamel; the resulting cavity allowed bacteria to invade the tissues and nerves inside, causing a painful infection.
Stop it: Take a few ibuprofen to help with the pain, and ask your dentist to call in an antibiotic before your appointment if you can't come in right away. "Although the antibiotic won't cure the toothache, it can reduce the infection in the gum and jaw around the tooth, easing pain," says Jerry Gordon, D.M.D, owner of the Dental Comfort Zone in Bensalem, Pennsylvania. He recommends rinsing with warm salt water four to six times throughout the day to ease any swelling associated with the infected tooth.
Still hurts? "Once a toothache occurs, the only solution is a root canal or having the tooth pulled," says Dr. Gordon. Too late for a mere filling, your cavity has now reached the pulp inside the tooth.
Prevent it: Limit your intake of high-carbohydrate foods like candy and sugar-frosted cereal. "Every exposure to these foods allows an acid attack on the teeth for about 20 minutes," says Dr. Gordon. If you must drink soda or sugar-filled drinks, he says, sip through a straw to bypass your teeth. To rid your mouth of cavity-causing plaque, brush three times a day, floss, and consider using an oral irrigator, such as the Conair Interplak Dental Water Jet.
Thursday, May 7, 2009
Stop pain in its tracks with these remedies [3]
Sunburn
Understand it: Ultraviolet rays inflame skin cells and irritate nerves. Reinforcements — bloodborne repair cells and nutrients — arrive on the scene. Skin temperature rises. Friends remind you of this crazy new invention called sunblock.
Stop it: To reduce inflammation, take a few ibuprofen and apply a cool, wet cloth. Next, slather yourself with skin cream. (We like Neutrogena Skin Aid; it contains glycerin, which is used in burn centers.) "Nerves that are exposed to the air hurt," says Adnan Nasir, M.D., an adjunct clinical assistant professor of dermatology at UNC Chapel Hill. "Covering them with a moist ointment can reduce the pain on contact." For extra cooling, pop the lotion into the freezer for 10 minutes or so before application.
Still hurts? Take 900 micrograms of vitamin A and 15 milligrams of vitamin E every day for 2 weeks after a toasting. "Sunburn creates cell-damaging molecules called free radicals," says Dr. Nasir. "Damaged cells increase inflammation, causing even more pain. These two vitamins help by scavenging free radicals."
Prevent it: Read the sun-exposure warnings on your Rx labels. "A whole range of medications, from antibiotics to blood-pressure medications, increase sensitivity to the sun," says Dr. Nasir.
Migraine headache
Understand it: Changes in brain chemicals activate neuropeptides that invade the brain's covering, resulting in increased bloodflow and inflammation. The result is a throbbing, pulsing headache that can last for hours or days.
Stop it: Try Excedrin Migraine for a mild to moderate migraine — it has caffeine, which will help your body absorb the pain-relieving ingredients faster. You, on the other hand, should slow down. "People with migraines have hyperexcitable brains, so they're more prone to headaches after experiencing stressors," says Steven M. Baskin, Ph.D., director of the New England Institute for Behavioral Medicine. Laying a pack of frozen peas across the back of your neck for 10 to 15 minutes can help, too.
Still hurts? If your condition is severe, talk to your doctor about migraine-specific drugs called triptans, which are very effective when taken in moderation, says Baskin.
Prevent it: Decipher your migraine triggers by downloading a headache diary at achenet.org/tools/diaries. Then add 600 milligrams of magnesium (gradually--too much at once can cause diarrhea) and 400 milligrams of riboflavin to your daily vitamin intake. Studies have linked low levels of magnesium to migraine attacks, and in one Neurology study, nearly 60 percent of people who took riboflavin daily for 3 months cut their migraine days by at least half.
Understand it: Ultraviolet rays inflame skin cells and irritate nerves. Reinforcements — bloodborne repair cells and nutrients — arrive on the scene. Skin temperature rises. Friends remind you of this crazy new invention called sunblock.
Stop it: To reduce inflammation, take a few ibuprofen and apply a cool, wet cloth. Next, slather yourself with skin cream. (We like Neutrogena Skin Aid; it contains glycerin, which is used in burn centers.) "Nerves that are exposed to the air hurt," says Adnan Nasir, M.D., an adjunct clinical assistant professor of dermatology at UNC Chapel Hill. "Covering them with a moist ointment can reduce the pain on contact." For extra cooling, pop the lotion into the freezer for 10 minutes or so before application.
Still hurts? Take 900 micrograms of vitamin A and 15 milligrams of vitamin E every day for 2 weeks after a toasting. "Sunburn creates cell-damaging molecules called free radicals," says Dr. Nasir. "Damaged cells increase inflammation, causing even more pain. These two vitamins help by scavenging free radicals."
Prevent it: Read the sun-exposure warnings on your Rx labels. "A whole range of medications, from antibiotics to blood-pressure medications, increase sensitivity to the sun," says Dr. Nasir.
Migraine headache
Understand it: Changes in brain chemicals activate neuropeptides that invade the brain's covering, resulting in increased bloodflow and inflammation. The result is a throbbing, pulsing headache that can last for hours or days.
Stop it: Try Excedrin Migraine for a mild to moderate migraine — it has caffeine, which will help your body absorb the pain-relieving ingredients faster. You, on the other hand, should slow down. "People with migraines have hyperexcitable brains, so they're more prone to headaches after experiencing stressors," says Steven M. Baskin, Ph.D., director of the New England Institute for Behavioral Medicine. Laying a pack of frozen peas across the back of your neck for 10 to 15 minutes can help, too.
Still hurts? If your condition is severe, talk to your doctor about migraine-specific drugs called triptans, which are very effective when taken in moderation, says Baskin.
Prevent it: Decipher your migraine triggers by downloading a headache diary at achenet.org/tools/diaries. Then add 600 milligrams of magnesium (gradually--too much at once can cause diarrhea) and 400 milligrams of riboflavin to your daily vitamin intake. Studies have linked low levels of magnesium to migraine attacks, and in one Neurology study, nearly 60 percent of people who took riboflavin daily for 3 months cut their migraine days by at least half.
Sunday, May 3, 2009
Stop pain in its tracks with these remedies [2]
Heartburn
Understand it: Stomach acid spills into your esophagus, burning like a forest fire.
Stop it: Reach for an over-the-counter acid blocker such as Pepcid AC or Zantac 75, or chew sugarless gum. A study in the Journal of Dental Research found that chewing gum for 30 minutes after a high-fat meal lessens acid reflux by generating enough saliva to make you swallow more and push acid back down.
Still hurts? You might have gastroesophageal reflux disease, or GERD. See a doctor; GERD can lead to esophageal cancer.
Prevent it: Make stomach acid work against gravity at night by placing 2-inch blocks under the legs at the head of your bed, says Ted Epperly, M.D., president of the American Academy of Family Physicians.
Also, if you're a smoker, here's one more reason to quit. "Nicotine relaxes the LES valve, the muscle at the end of the esophagus, which usually opens only to allow food to pass into the stomach," says Dr. Smith. "Once it's loosened, acid can shoot back into the esophagus."
Hemorrhoids
Understand them: The veins in or around your anus are swollen and irritated.
Stop them: Apply a hemorrhoid-shrinking nonprescription ointment (such as Preparation H) in the morning, at night, and after each bowel movement. And soak the offending area in a tub filled with several inches of warm water for 15 to 20 minutes, three to four times a day. This can help decrease the painful swelling, Dr. Smith says.
Still hurts? If the pain persists after 2 weeks, you may require surgery.
Prevent them: Consume at least 25 grams of fiber and slug back no fewer than eight 8-ounce glasses of water a day.
Carpal tunnel syndrome
Understand it: A nerve running from your forearm to your wrist is squeezed or inflamed within the narrow passageway of ligament and bones at the base of the hand.
Stop it: Hit the mat. A study in the Journal of the American Medical Association found that a twice-weekly yoga regimen practiced for 8 weeks eased symptoms and improved grip strength. You can also wear a wrist splint at night or while typing or driving. "It keeps your wrist neutral, which prevents further compression and irritation of the nerve," says Tanya J. Lehky, M.D., director of the Clinical EMG Lab at the NIH's National Institute of Neurological Disorders and Stroke.
Still hurts? Ask your doctor for a referral to a hand surgeon, who can either inject corticosteroids into the carpal tunnel to reduce swelling and inflammation, or perform surgery to correct the problem.
Prevent it: "Set your keyboard at a height that allows your hand to work in a straight or neutral position," says Dr. Lehky. "Bending your wrist too far forward or backward pressures the nerve."
Understand it: Stomach acid spills into your esophagus, burning like a forest fire.
Stop it: Reach for an over-the-counter acid blocker such as Pepcid AC or Zantac 75, or chew sugarless gum. A study in the Journal of Dental Research found that chewing gum for 30 minutes after a high-fat meal lessens acid reflux by generating enough saliva to make you swallow more and push acid back down.
Still hurts? You might have gastroesophageal reflux disease, or GERD. See a doctor; GERD can lead to esophageal cancer.
Prevent it: Make stomach acid work against gravity at night by placing 2-inch blocks under the legs at the head of your bed, says Ted Epperly, M.D., president of the American Academy of Family Physicians.
Also, if you're a smoker, here's one more reason to quit. "Nicotine relaxes the LES valve, the muscle at the end of the esophagus, which usually opens only to allow food to pass into the stomach," says Dr. Smith. "Once it's loosened, acid can shoot back into the esophagus."
Hemorrhoids
Understand them: The veins in or around your anus are swollen and irritated.
Stop them: Apply a hemorrhoid-shrinking nonprescription ointment (such as Preparation H) in the morning, at night, and after each bowel movement. And soak the offending area in a tub filled with several inches of warm water for 15 to 20 minutes, three to four times a day. This can help decrease the painful swelling, Dr. Smith says.
Still hurts? If the pain persists after 2 weeks, you may require surgery.
Prevent them: Consume at least 25 grams of fiber and slug back no fewer than eight 8-ounce glasses of water a day.
Carpal tunnel syndrome
Understand it: A nerve running from your forearm to your wrist is squeezed or inflamed within the narrow passageway of ligament and bones at the base of the hand.
Stop it: Hit the mat. A study in the Journal of the American Medical Association found that a twice-weekly yoga regimen practiced for 8 weeks eased symptoms and improved grip strength. You can also wear a wrist splint at night or while typing or driving. "It keeps your wrist neutral, which prevents further compression and irritation of the nerve," says Tanya J. Lehky, M.D., director of the Clinical EMG Lab at the NIH's National Institute of Neurological Disorders and Stroke.
Still hurts? Ask your doctor for a referral to a hand surgeon, who can either inject corticosteroids into the carpal tunnel to reduce swelling and inflammation, or perform surgery to correct the problem.
Prevent it: "Set your keyboard at a height that allows your hand to work in a straight or neutral position," says Dr. Lehky. "Bending your wrist too far forward or backward pressures the nerve."
Tuesday, April 28, 2009
Stop pain in its tracks with these remedies [1]
A scorched mouth (pizza burn)
Understand it: "The tissue in the roof of the mouth is very thin, so it's sensitive and prone to a painful burn when hot food meets your palate," says Michael W. Smith, M.D., chief medical editor for WebMD.
Stop it: Pop an ice cube for damage control; you're numbing the area and reducing swelling. Anbesol or another oral-use topical anesthetic can help, too.
Still hurts? After eating, rinse with a solution of 1/8 teaspoon of salt in 8 ounces of warm water. The salt will help disinfect your mouth. Just don't swallow.
Prevent it: Be careful with foods coming out of the microwave. "While the outside may feel just warm, the inside may be scorching hot," says Dr. Smith. Let any nuked meal rest for at least a few minutes before digging in.
Plantar fasciitis
Understand it: The band of tissue that runs along the arch of your foot is inflamed from hitting the treadmill or pavement.
Stop it: Ease up on the cardio until the stabbing pain's edge dulls. If it flares back up, take ibuprofen (e.g., Advil) and ice your heel for 15 to 20 minutes. Loosening up the area might also help. "Men with this problem often have tight calf muscles and Achilles tendons," says Matthew Matava, M.D., an associate professor of orthopedic surgery at Washington University. Try rolling each foot over a tennis ball for 10 to 15 minutes, several times a day.
Still hurts? Use a night splint to keep your foot, calf, and plantar fascia stretched overnight, reducing the pain, says Nicholas A. DiNubile, M.D., an orthopedic surgeon and the author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints.
Prevent it: Don't set the treadmill on an incline. "Running uphill strains the plantar fascia," says Dr. Matava, who recommends finding running shoes with strong arch supports that fit your foot's structure to relieve pressure. (We like the Asics Gel-Evolution 4.)
Understand it: "The tissue in the roof of the mouth is very thin, so it's sensitive and prone to a painful burn when hot food meets your palate," says Michael W. Smith, M.D., chief medical editor for WebMD.
Stop it: Pop an ice cube for damage control; you're numbing the area and reducing swelling. Anbesol or another oral-use topical anesthetic can help, too.
Still hurts? After eating, rinse with a solution of 1/8 teaspoon of salt in 8 ounces of warm water. The salt will help disinfect your mouth. Just don't swallow.
Prevent it: Be careful with foods coming out of the microwave. "While the outside may feel just warm, the inside may be scorching hot," says Dr. Smith. Let any nuked meal rest for at least a few minutes before digging in.
Plantar fasciitis
Understand it: The band of tissue that runs along the arch of your foot is inflamed from hitting the treadmill or pavement.
Stop it: Ease up on the cardio until the stabbing pain's edge dulls. If it flares back up, take ibuprofen (e.g., Advil) and ice your heel for 15 to 20 minutes. Loosening up the area might also help. "Men with this problem often have tight calf muscles and Achilles tendons," says Matthew Matava, M.D., an associate professor of orthopedic surgery at Washington University. Try rolling each foot over a tennis ball for 10 to 15 minutes, several times a day.
Still hurts? Use a night splint to keep your foot, calf, and plantar fascia stretched overnight, reducing the pain, says Nicholas A. DiNubile, M.D., an orthopedic surgeon and the author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints.
Prevent it: Don't set the treadmill on an incline. "Running uphill strains the plantar fascia," says Dr. Matava, who recommends finding running shoes with strong arch supports that fit your foot's structure to relieve pressure. (We like the Asics Gel-Evolution 4.)
Wednesday, January 14, 2009
Ways to stop smoking
Benefits of quitting
Quitting helps, even if you've smoked for years. Within days, your blood vessels will regain much of the normal function that is damaged by smoking. Within weeks, you'll be able to taste food better, and your sense of smell will recover from tobacco's assault. Within months, symptoms of chronic bronchitis ease up, and lung function improves within a year. Quitting reduces the risk of heart attack and stroke within two to five years. And the risk of lung cancer begins to drop substantially within five to nine years of quitting.
1.Kicking the habit: Do it yourself
Don't kid yourself by trying to cut down; nearly everyone who tries slides back up to their usual dose of nicotine. Cold turkey is the way to go, but it takes preparation. And even without professional help, cooperation from family and friends can be important. Here are some tips:
Make a list of reasons to quit and another list of people who have kicked the habit. The first list will remind you why quitting is important, and the second will show you that folks who are no stronger or smarter than you have succeeded. Keep your lists handy and refer to them whenever you begin to waver.
Pick a quitting date and stick to it. Plan to quit on a special day, such as a birthday or the American Cancer Society's Great American Smokeout event on the third Thursday of each November. Steer clear of stressful periods, and avoid holidays if you are likely to be invited to smoke-filled parties.
Try to get other smokers in your household or circle of friends to join you in quitting. A 2008 study found that smoking behavior spreads through both close and distant social ties; your resolve and success can help your friends and, ultimately, your community.
As your quit date approaches, throw out your ashtrays, clean your house, car, and clothes, and clean your teeth. Once you're away from it, you'll realize how much smoking stinks.
Anticipate withdrawal symptoms such as grumpiness, restlessness, irritability, hunger, headache, anxiety, and drowsiness or insomnia. The discomfort usually peaks one to three weeks after you quit, and then it gradually diminishes. To get through the rough patches, stock up on low-calorie snacks and sugarless gum or candy to keep your mouth busy. Plan enjoyable diversions to keep your mind busy. Think of ways to keep your hands busy.
If you feel tense, try meditation, deep breathing, or yoga.
Begin an exercise program. It will relieve tension, promote good sleep, and help control weight gain. Walking for 30 minutes a day can really help.
Eat a healthy diet.
Stay away from secondhand smoke. Don't even think about smoking "just one"—even a single puff will set you back.
Reward yourself. Put your tobacco money aside in a kitty, and then spend it on a special treat.
Think positively—you can quit. Take it one day at a time. And if you slip, try, try again—either on your own or with one or more of the other strategies for quitting.
2. Behavioral support
Quitting is your responsibility; it may be hard, but it doesn't have to be lonely. Many employers, health plans, and hospitals offer individual or group counseling. Your doctor or your local chapter of the American Lung Association or American Cancer Society can refer you to a program in your area. Telephone support can also help; you can try it for yourself by calling the National Smoking Cessation Hotline at 800-QUIT-NOW. Hypnosis is another alternative that has helped some smokers break free.
3. Nicotine-replacement therapy
Cigarette smoke contains thousands of chemicals. Many are harmful, but nicotine is the most addicting. Like other addicting substances, it acts on receptors in the brain's "reward center," creating a sensation of pleasure and a craving for more nicotine. The craving has made billions of dollars for Big Tobacco, but it has cost the public much more, in health and money. Nicotine-replacement therapy can short-circuit the craving without introducing the other disease-producing chemicals.
Nicotine replacement is safe. You'll get less nicotine than from cigarettes, and you won't get any of the tar, carbon monoxide, and other damaging substances in tobacco. Plan to start nicotine-replacement therapy on the day you quit smoking. If you are a heavy smoker, you'll need higher doses. Estimate how much nicotine you need based on an average of 1 to 2 milligrams (mg) of nicotine per cigarette. Start with the full dose, then gradually taper down over several months. Under-dosing is more common than overdosing, but you should not smoke while using nicotine-replacement therapy.
Five types of nicotine replacement are available in the United States. Nicotine patches deliver a steady dose of nicotine throughout the day, providing round-the-clock protection from craving. The other products deliver a higher dose of nicotine faster, but protection also declines faster. The short-acting products can be used on demand to counter a sudden nicotine craving. If you wear a patch, you can also use short-acting nicotine products to suppress breakthrough craving.
Here is a quick review of the options for nicotine-replacement therapy:
Nicotine patches are available over the counter. One popular 24-hour patch (NicoDerm CQ) comes in three strengths: 21 mg, 14 mg, and 7 mg. Place a new patch on clean, unbroken, hairless skin each day; you can leave it in place all day. Most smokers should start with the 21-mg dose, but if you weigh less than 100 pounds or smoke fewer than 10 cigarettes a day, you should start with the 14-mg strength. You can reduce the dose every one to two months as your nicotine addiction resolves. If you have bad dreams while wearing a patch at night, you can use a 16-hour patch that you remove at bedtime. Mild skin irritation is the most common side effect. Store and discard your patches with care to keep them way from young children.
Nicotine gum (Nicorette) is available over the counter. If you smoke more than 25 cigarettes a day, you should use gum that provides 4 mg of nicotine per piece; if you smoke less, use the 2-mg dose. Chew a piece of the gum whenever the smoking urge surges, up to 30 pieces a day. Aim to wean off the gum in about three months if possible. Chewing replaces the oral stimulation of smoking, which can be an advantage, but some people find the taste unpleasant, and some develop hiccups or indigestion. Coffee, tea, beer, and soft drinks may interfere with nicotine absorption.
Nicotine lozenges (Commit)are available without prescription. If you usually light up within 30 minutes of waking, you should use the 4-mg strength, while others can use the 2-mg lozenges. A typical schedule calls for one lozenge every one to two hours for six weeks, then every two to four hours for two weeks, and then every four to eight hours for the final two weeks. Don't eat or drink while using a lozenge, and as with nicotine gum, you should avoid acidic beverages for at least 15 minutes before use. Nicotine lozenges are safe for use with dentures. Side effects may include an unpleasant taste, nausea, indigestion, or mouth tingling.
Nicotine inhalers (Nicotrol inhaler) are available by prescription. Each cartridge delivers a "puff" of vapor containing 4 mg of nicotine. The cartridge is placed in a device that resembles a plastic cigarette holder, which may help satisfy a smoker's oral urge. The average dose is six to 16 cartridges a day for up to 12 weeks, followed by a gradual reduction in dose over the next 12 weeks. Most of the nicotine is absorbed from the mouth, not the lungs. Side effects may include mouth or throat irritation and cough.
Nicotine nasal sprays (Nicotrol NS) are available by prescription. Each spray delivers 0.5 mg of nicotine. Use one spray in each nostril whenever you feel the urge to smoke, up to a maximum of 10 sprays an hour or 80 a day for three months. Side effects may include nasal irritation, sneezing, tearing, and cough.
4. Kicking the habit: Prescription drugs
Bupropion (Wellbutrin, Zyban) was initially approved to treat depression and was then approved for smoking cessation. It does not contain nicotine and can be used in combination with nicotine-replacement therapy. Start taking bupropion one to two weeks before your quit date. The usual dose is 150 mg once a day for the first three days, then 150 mg twice a day for eight to 12 weeks, or longer if needed. Bupropion can reduce weight gain after quitting. Possible side effects may include dry mouth and insomnia; seizures are very rare.
Varenicline (Chantix) is the newest drug approved for smoking cessation; although experience is still limited, it also promises to be the most effective. It blocks nicotine receptors in the brain while also partially stimulating these receptors to reduce nicotine withdrawal symptoms. The usual dose is 0.5 mg once a day for the first three days, then 0.5 mg twice a day for four days, followed by the full dose of 1 mg twice a day for 12 weeks or longer. The dose should be lowered in patients with severe kidney disease. Nausea is common, and bad dreams may occur. Mood disturbances and behavioral problems have developed, particularly in smokers with psychiatric problems, but it's not clear that these are caused by the medication. Reports of accidents and visual abnormalities are also being investigated by the FDA. More research is needed.
Quitting helps, even if you've smoked for years. Within days, your blood vessels will regain much of the normal function that is damaged by smoking. Within weeks, you'll be able to taste food better, and your sense of smell will recover from tobacco's assault. Within months, symptoms of chronic bronchitis ease up, and lung function improves within a year. Quitting reduces the risk of heart attack and stroke within two to five years. And the risk of lung cancer begins to drop substantially within five to nine years of quitting.
1.Kicking the habit: Do it yourself
Don't kid yourself by trying to cut down; nearly everyone who tries slides back up to their usual dose of nicotine. Cold turkey is the way to go, but it takes preparation. And even without professional help, cooperation from family and friends can be important. Here are some tips:
Make a list of reasons to quit and another list of people who have kicked the habit. The first list will remind you why quitting is important, and the second will show you that folks who are no stronger or smarter than you have succeeded. Keep your lists handy and refer to them whenever you begin to waver.
Pick a quitting date and stick to it. Plan to quit on a special day, such as a birthday or the American Cancer Society's Great American Smokeout event on the third Thursday of each November. Steer clear of stressful periods, and avoid holidays if you are likely to be invited to smoke-filled parties.
Try to get other smokers in your household or circle of friends to join you in quitting. A 2008 study found that smoking behavior spreads through both close and distant social ties; your resolve and success can help your friends and, ultimately, your community.
As your quit date approaches, throw out your ashtrays, clean your house, car, and clothes, and clean your teeth. Once you're away from it, you'll realize how much smoking stinks.
Anticipate withdrawal symptoms such as grumpiness, restlessness, irritability, hunger, headache, anxiety, and drowsiness or insomnia. The discomfort usually peaks one to three weeks after you quit, and then it gradually diminishes. To get through the rough patches, stock up on low-calorie snacks and sugarless gum or candy to keep your mouth busy. Plan enjoyable diversions to keep your mind busy. Think of ways to keep your hands busy.
If you feel tense, try meditation, deep breathing, or yoga.
Begin an exercise program. It will relieve tension, promote good sleep, and help control weight gain. Walking for 30 minutes a day can really help.
Eat a healthy diet.
Stay away from secondhand smoke. Don't even think about smoking "just one"—even a single puff will set you back.
Reward yourself. Put your tobacco money aside in a kitty, and then spend it on a special treat.
Think positively—you can quit. Take it one day at a time. And if you slip, try, try again—either on your own or with one or more of the other strategies for quitting.
2. Behavioral support
Quitting is your responsibility; it may be hard, but it doesn't have to be lonely. Many employers, health plans, and hospitals offer individual or group counseling. Your doctor or your local chapter of the American Lung Association or American Cancer Society can refer you to a program in your area. Telephone support can also help; you can try it for yourself by calling the National Smoking Cessation Hotline at 800-QUIT-NOW. Hypnosis is another alternative that has helped some smokers break free.
3. Nicotine-replacement therapy
Cigarette smoke contains thousands of chemicals. Many are harmful, but nicotine is the most addicting. Like other addicting substances, it acts on receptors in the brain's "reward center," creating a sensation of pleasure and a craving for more nicotine. The craving has made billions of dollars for Big Tobacco, but it has cost the public much more, in health and money. Nicotine-replacement therapy can short-circuit the craving without introducing the other disease-producing chemicals.
Nicotine replacement is safe. You'll get less nicotine than from cigarettes, and you won't get any of the tar, carbon monoxide, and other damaging substances in tobacco. Plan to start nicotine-replacement therapy on the day you quit smoking. If you are a heavy smoker, you'll need higher doses. Estimate how much nicotine you need based on an average of 1 to 2 milligrams (mg) of nicotine per cigarette. Start with the full dose, then gradually taper down over several months. Under-dosing is more common than overdosing, but you should not smoke while using nicotine-replacement therapy.
Five types of nicotine replacement are available in the United States. Nicotine patches deliver a steady dose of nicotine throughout the day, providing round-the-clock protection from craving. The other products deliver a higher dose of nicotine faster, but protection also declines faster. The short-acting products can be used on demand to counter a sudden nicotine craving. If you wear a patch, you can also use short-acting nicotine products to suppress breakthrough craving.
Here is a quick review of the options for nicotine-replacement therapy:
Nicotine patches are available over the counter. One popular 24-hour patch (NicoDerm CQ) comes in three strengths: 21 mg, 14 mg, and 7 mg. Place a new patch on clean, unbroken, hairless skin each day; you can leave it in place all day. Most smokers should start with the 21-mg dose, but if you weigh less than 100 pounds or smoke fewer than 10 cigarettes a day, you should start with the 14-mg strength. You can reduce the dose every one to two months as your nicotine addiction resolves. If you have bad dreams while wearing a patch at night, you can use a 16-hour patch that you remove at bedtime. Mild skin irritation is the most common side effect. Store and discard your patches with care to keep them way from young children.
Nicotine gum (Nicorette) is available over the counter. If you smoke more than 25 cigarettes a day, you should use gum that provides 4 mg of nicotine per piece; if you smoke less, use the 2-mg dose. Chew a piece of the gum whenever the smoking urge surges, up to 30 pieces a day. Aim to wean off the gum in about three months if possible. Chewing replaces the oral stimulation of smoking, which can be an advantage, but some people find the taste unpleasant, and some develop hiccups or indigestion. Coffee, tea, beer, and soft drinks may interfere with nicotine absorption.
Nicotine lozenges (Commit)are available without prescription. If you usually light up within 30 minutes of waking, you should use the 4-mg strength, while others can use the 2-mg lozenges. A typical schedule calls for one lozenge every one to two hours for six weeks, then every two to four hours for two weeks, and then every four to eight hours for the final two weeks. Don't eat or drink while using a lozenge, and as with nicotine gum, you should avoid acidic beverages for at least 15 minutes before use. Nicotine lozenges are safe for use with dentures. Side effects may include an unpleasant taste, nausea, indigestion, or mouth tingling.
Nicotine inhalers (Nicotrol inhaler) are available by prescription. Each cartridge delivers a "puff" of vapor containing 4 mg of nicotine. The cartridge is placed in a device that resembles a plastic cigarette holder, which may help satisfy a smoker's oral urge. The average dose is six to 16 cartridges a day for up to 12 weeks, followed by a gradual reduction in dose over the next 12 weeks. Most of the nicotine is absorbed from the mouth, not the lungs. Side effects may include mouth or throat irritation and cough.
Nicotine nasal sprays (Nicotrol NS) are available by prescription. Each spray delivers 0.5 mg of nicotine. Use one spray in each nostril whenever you feel the urge to smoke, up to a maximum of 10 sprays an hour or 80 a day for three months. Side effects may include nasal irritation, sneezing, tearing, and cough.
4. Kicking the habit: Prescription drugs
Bupropion (Wellbutrin, Zyban) was initially approved to treat depression and was then approved for smoking cessation. It does not contain nicotine and can be used in combination with nicotine-replacement therapy. Start taking bupropion one to two weeks before your quit date. The usual dose is 150 mg once a day for the first three days, then 150 mg twice a day for eight to 12 weeks, or longer if needed. Bupropion can reduce weight gain after quitting. Possible side effects may include dry mouth and insomnia; seizures are very rare.
Varenicline (Chantix) is the newest drug approved for smoking cessation; although experience is still limited, it also promises to be the most effective. It blocks nicotine receptors in the brain while also partially stimulating these receptors to reduce nicotine withdrawal symptoms. The usual dose is 0.5 mg once a day for the first three days, then 0.5 mg twice a day for four days, followed by the full dose of 1 mg twice a day for 12 weeks or longer. The dose should be lowered in patients with severe kidney disease. Nausea is common, and bad dreams may occur. Mood disturbances and behavioral problems have developed, particularly in smokers with psychiatric problems, but it's not clear that these are caused by the medication. Reports of accidents and visual abnormalities are also being investigated by the FDA. More research is needed.
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