10 Symptoms Women Shouldn't Ignore
By Alice Daniel, Special to Lifescript
Published August 23, 2010
You work hard taking care of your family, friends and work. But are you taking care of yourself? Too often we ignore symptoms because we’re just too busy to bother getting checked out. That can be a big – possibly fatal – mistake. Find out the 10 symptoms you shouldn’t ignore…
More often than not, it’s the smart, educated women who put off going to the doctor, even when it should be a top priority, says Judy Kinzy, M.D., an internal medicine specialist in Knoxville, Tenn. It’s not unusual for a woman to come in long after a symptom has persisted.
“They read about it and try to figure it out on their own,” Kinzy says. “They don’t think about possible consequences. Bottom line, they don’t really want to have to deal with it.”
But not addressing a mysterious problem can be dangerous – and can even lead to a chronic or fatal disease. Check out these symptoms you shouldn't ignore:
1. Acute Fatigue
Let’s face it: Women are used to being tired. Who doesn’t have a book-length “to-do” list? Take car to mechanic, go to bank, pick up cat food, take children to soccer game, finish project at work, get mechanic, check on Mom and Dad… and on and on.
Overload leads to fatigue, but when low energy and exhaustion are chronic and continue for more than two weeks, see a doctor.
Acute fatigue can be a difficult symptom to diagnose, Kinzy says, but that doesn’t mean you should ignore it. It can indicate hypothyroidism, which can be treated with a hormone, or anemia, which is treatable with iron or vitamin B12 shots.
More seriously, it can be a sign of depression, sleep apnea, heart disease or even lung cancer.
2. Rectal Bleeding
Pregnant women who've had hemorrhoids while pregnant might dismiss rectal bleeding as a sign of a new hemorrhoid and not take it seriously, says Ruth Stewart, M.D., assistant professor at Meharry Medical College and Vanderbilt University.
Rectal bleeding can indeed indicate a hemorrhoid, but it can also be a sign of colon or rectal cancer, which is curable if caught early, she says.
If you experience rectal bleeding, see a doctor right away. And even if it’s just a hemorrhoid, it still needs to be treated.
3. Abdominal Bloating and Pain, Change in Bowel Habits
Like rectal bleeding, abdominal bloating and pain or a change in bowel habits can indicate something serious like colon cancer.
These symptoms also can signal ovarian cancer, inflammatory bowel syndrome or diverticulitis.
Diverticulitis occurs when you have small pouches that bulge outward in your colon (diverticulosis) that get infected. It can be treated with antibiotics but sometimes requires surgery.
If you experience abdominal bloating or a persistent change in bowel habits, such as constipation, make an appointment with your doctor.
4. Pain or Discomfort in Chest
Heart disease may be the No.1 killer of American women, but “most women still don’t think about it happening to them,” Kinzy says. “Then it ends up being about their heart."
The signs of coronary artery disease, which can lead to a heart attack, are typically much more subtle in women than in men.
“Angina isn’t always obvious in women. It’s not the classic ‘elephant sitting on my chest’ feeling,” Stewart says. “Sometimes it’s just discomfort or a ‘not well’ feeling.”
Women might misdiagnose the discomfort as acid reflux or a “burpy” sensation.
One of Stewart’s former patients said the feeling was akin to having a balloon inside her chest. She assumed it was acid reflux, took a Maalox and went to work; a few hours later, she came into the hospital having a heart attack.
If you’re having trouble exerting yourself, have some discomfort or pain in your chest, or you’re just not feeling normal, see a doctor immediately.
5. Heart Palpitations
Heart palpitations are often related to stress. But if persistent, they can also be a sign of atrial fibrillation, or an irregular heartbeat.
Without treatment for atrial fibrillation, you increase your risk of having a stroke, especially if you have these other heart disease risk factors: abdominal girth of more than 35 inches in women, high cholesterol, high blood pressure or being a smoker.
6. Shortness of Breath
Shortness of breath is yet another symptom of heart disease. But it can also be a sign of other serious health problems, such as pneumonia, asthma, emphysema, chronic bronchitis, lung cancer or even a blood clot.
If you’re having continual or increased problems breathing, make an appointment to be evaluated.
7. Pelvic Pain During Intercourse
It’s not normal to have pelvic pain during sex, so pay attention if this symptom occurs.
If pelvic pain happens during deep penetration, it could indicate pelvic inflammatory disease (PID), endometriosis, an ovarian cyst or cervicitis, an infection of the cervix.
Pelvic pain upon entry can mean a vaginal infection or a hormone deficiency. If sex is painful, don’t shrug it off – go to the doctor. An untreated infection can lead to infertility.
8. Change in the Appearance of a Mole
Melanoma (skin cancer) is often linked to a change in moles, so check them, along with freckles, regularly for any difference in their appearance.
Follow the ABCD method recommended by the Skin Cancer Foundation and the American Academy of Dermatology to help detect possible problems:
If the mole is A, asymmetrical; B, has uneven borders; C, has changed in color; or D, changed in diameter, see a dermatologist immediately.
Any changes in your skin, such as a growth or a sore that won’t heal, are also potential indicators of melanoma.
9. Breast Lumps
Know your breasts intimately. Examine them monthly to detect any new masses or lumps.
Confused about last year's change in mammogram guidelines? Talk to your doctor to determine how often you should be getting mammograms.
Also, check out Which Breast Test Is Best for You?
Potentially cancerous lumps usually feel like small stones or rocks in your breast, Kinzy says. Non-cancerous lumps are typically more tender and change with your menstrual cycle. But this is not always the case, so check with your doctor if a new lump appears.
10. Swelling in Legs or Persistent Pain in Joints
If you notice swelling in one or both legs, particularly after you’ve been traveling in a car or airplane, see a doctor. Swelling in one leg can mean a blood clot. If it's in both legs, it could be a sign of kidney or liver disease.
Chronic or constant pain in joints could mean something more serious than arthritis, such as lupus or rheumatoid arthritis, which may require steroid treatment.
Women's Health: How Much Do You Know?
As a woman, your health concerns are as unique as your body. There's no substitute for good health, and when it's gone, it's often gone for good. Don't let it pass you by. Test your smarts with this women's health quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
i don't want to scare anyone. i just want us to be aware, to be careful, to take notice and take action if we have any of the symptoms.i know this article is correct - if there's anything wrong, we don't want to know because we don't want to deal with it. do we really want to wait until after we have no choice but to deal with it?
Saturday, January 15, 2011
Tuesday, January 11, 2011
Best Bone-Building Foods
7 Best Bone-Building Foods
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
* Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
* Sprinkle a tablespoon or two onto your mixed green salad.
* Toss some with green beans or sautéed spinach.
2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.
One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.
Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.
4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Here are a few ways to sneak some extra greens in today:
* Add lettuce to your sandwiches. Even iceberg has vitamin K.
* Slip spinach leaves between layers of noodles in homemade lasagna.
* Start your dinner with a salad of spinach or mixed greens.
* Try dandelion greens or Swiss chard for dinner.
5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
* At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
* Top nachos with red beans.
* Mix any canned bean into vegetable soups.
* Add black beans or kidney beans to pasta salads.
* Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.
In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
MY THOUGHTS
love walnuts and oysters. i'm okay with the seeds escept i find tghem cumbersome to eat. the beans, well, it's something i can do without. it's the leafy greens that i like but don't seem to fit into my lifestyle. it's hard to put together and you cannot just munch on them while at work. unlike the nuts. very convenient.
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
* Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
* Sprinkle a tablespoon or two onto your mixed green salad.
* Toss some with green beans or sautéed spinach.
2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.
One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.
Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.
4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Here are a few ways to sneak some extra greens in today:
* Add lettuce to your sandwiches. Even iceberg has vitamin K.
* Slip spinach leaves between layers of noodles in homemade lasagna.
* Start your dinner with a salad of spinach or mixed greens.
* Try dandelion greens or Swiss chard for dinner.
5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
* At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
* Top nachos with red beans.
* Mix any canned bean into vegetable soups.
* Add black beans or kidney beans to pasta salads.
* Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.
In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
MY THOUGHTS
love walnuts and oysters. i'm okay with the seeds escept i find tghem cumbersome to eat. the beans, well, it's something i can do without. it's the leafy greens that i like but don't seem to fit into my lifestyle. it's hard to put together and you cannot just munch on them while at work. unlike the nuts. very convenient.
Sunday, January 9, 2011
save your bones
7 Ways to Save Your Bones
By Edward C. Geehr, M.D., Lifescript Chief Medical Officer
Published January 08, 2011
http://www.lifescript.com/Health/Conditions/Osteoporosis/7_Ways_To_Save_Your_Bones.aspx?utm_campaign=2011-01-08-70228&utm_source=healthy-advantage&utm_medium=email&utm_content=healthy-well-wise_7%20Ways%20To%20Save%20Your%20Bo&FromNL=1&sc_date=20110108T000000
If you’re over 30, your skeleton’s already rebelling, tossing out bone faster than you can replace it. Doctors deliberate over when to begin osteoporosis treatments, but your best bet is to get serious about diet and exercise. Bone up on how to hang onto your main frame with these tips...
Did your hump-backed Grandma fall and break a hip or has a friend in her 50s cracked a rib moving furniture?
Blame osteoporosis, a loss of bone that leads to debilitating fractures.
The disease is a major health threat for aging females, affecting about 8 million of the 10 million osteoporosis sufferers in the U.S. One in three women over 50 get fractures resulting from osteoporosis.
Another 34 million have osteopenia, a precursor to the disease.
What Bone Loss Looks Like
Bone is not just a solid hunk of calcium; it’s living, growing tissue with a soft core and a hardened framework of calcium phosphate.
The inner core, or marrow, produces our blood cells. And bones (along with teeth) act as a storage tank for more than 99% of the body’s calcium.
As a living organ, bone is constantly breaking down its older framework and replacing it. Formation outpaces destruction until about age 30. After that, the process slowly reverses, causing a net bone loss.
As the loss becomes severe, bones lose density, becoming more porous and fragile.
In fact, under a microscope, osteoporotic bone looks like a sponge. The weakened bone, like a dry twig, becomes more vulnerable to fractures, even under normal stresses.
That’s one reason Grandma hunches over like she’s perennially searching for a dropped penny.
The hump on the back of the elderly – called the dowager’s hump because it occurs mostly in women – results from small bone fractures on the front of the vertebrae, usually upper ones.
As the fractured edge of a vertebra compresses, the vertebrae above it shift forward, curving the spine. The forward tilt results in a hump, or kyphosis (which means "bent over").
As more vertebrae crack or collapse, the hump becomes more pronounced and painful, limiting activities as well.
A woman may have to crane her neck to look someone in the face and breathing becomes more difficult because the new spinal position makes it harder for the lungs to expand.
Other common results of osteoporosis are fractures of the hip and wrists in a fall.
Hip fractures – 300,000 per year – are the most serious.
About 24% of hip-fracture patients and a third of elderly men with hip fractures die within a year, often because they can’t regain mobility.
Women are particularly vulnerable: Their bone loss accelerates in the first few years after menopause as estrogen, which stimulates bone growth, declines.
Small, thin-boned women are at greatest risk. Other factors include:
* Caucasian or Asian ancestry
* Family history of osteoporosis
* Anorexia
* Low calcium and vitamin D intake
* Long-term use of steroids
* Cigarette smoking
* Alcoholism
* Inactivity
When Bone Loss Becomes a Problem
As with many trends in medicine, the prevailing wisdom on bone loss is shifting. This has affected recommendations on when bone-loss treatments should begin.
Normal bone mass is defined as the average bone mineral density of a white woman 20-29 years old.
Based on that, researchers developed a T-score: A zero score was baseline (ideal), anything between zero and negative 1 was normal; negative 2.5 or lower indicated osteoporosis.
But scores between negative 1 and negative 2.5 fell into a grey area called osteopenia, which involves low bone density and mass. It became a catch phrase for bone density scores falling outside the "normal" range.
In 2004, the National Osteoporosis Foundation (NOF) and the American College of Obstetrics and Gynecology (ACOG) advised women who scored negative 2.0 or lower (or negative 1.5 or lower if they had certain risk factors such as family history, smoking, etc.) to get osteoporosis treatment.
That shift increased the number of aged 65-plus women recommended for treatment from 6.5 million to 11 million.
For women 50-64 years old, the treatment group expanded from 1.6 million to 4 million.
Now women’s health experts question whether those diagnosed with osteopenia need medical treatment.
Drugs are expensive and can have significant side effects, such as chest pain, severe joint, bone or muscle pain or heartburn.
The new standard raised questions: How much would the extension of treatment reduce serious fractures? At what point along the bone loss continuum – from osteopenia to osteoporosis – should treatment begin? When do the benefits outweigh the cost and risks?
Your Bone-Saving Options
Fortunately, you don’t have to wait for doctors to weigh in to protect yourself. Here are seven ways to strengthen your bones:
1. Eat for better bones. Bulk up on foods high in calcium and vitamin D. Calcium is the major bone builder, but it needs vitamin D to do its job. Vitamin D helps the body absorb calcium that would otherwise flush out in our urine.
Foods high in calcium include dairy products, tofu, sardines, salmon, turnips and leafy greens.
Foods high in vitamin D: salmon, tuna and other saltwater fish, fortified milk, egg yolks, liver and fish oils.
2. Get some daily sun. Sunlight stimulates the production of vitamin D in our skin. So get about 5-30 minutes of sun – without sunscreen – at least twice a week. (But don’t overdo it because too much sun raises the risk of skin cancer.)
3. Exercise. Just like muscles, bones need exercise to stay healthy. Strength training with weight-bearing exercises (such as walking, jogging and dancing) helps prevent or slow progression of osteoporosis.
Strength-training increases the tug of muscles on the bones and weight-bearing exercise also stresses bones, which keep them strong.
4. Consider supplements. If you can't get enough calcium from food or sunshine, take a daily supplement that includes 1,000 milligrams calcium and 400 I.U. (international units) of vitamin D. But don't take it all at once: The body can only absorb 500 milligrams of calcium at a time.
5. Get a bone density test. A bone mineral density test – a DEXA scan, or dual-energy X-ray absorptiometry – will show how your bone mass is holding up.
The NOF advises women older than 65, and those with risk factors (like thinness, family history, history of fractures) to get one earlier.
Because bone loss accelerates after menopause, doctors also recommend getting a baseline bone scan, especially if you’re not planning to take estrogen. Talk to your doctor about the test.
6. Move to medications. If you have osteopenia or osteoporosis, discuss drug therapy with your doctor.
Medications include biphosphonates (alendronate, risedronate and ibandronate), raloxifene, calcitonin, teriparatide and estrogen/hormone therapy. Biphosponates, the most widely used medication for osteoporosis, increase bone mass and reduce the incidence of spine, hip and other fractures.
But they have drawbacks: They’re tough to swallow and hard on the GI tract, leading to heartburn and gastric ulcers. Some meds can be given intravenously, but they can cause side effects such as flu-like symptoms, muscle and joint pains and headaches.
7. Protect yourself from falls. Remove slippery area rugs; salt icy pathways; wear snow and ice traction cleats on your shoes (buy them online or at sporting stores); use a cane or walker if you need one. This won't keep you from getting osteoporosis. But given the devastating repercussions of hip fractures, it doesn't hurt to skid-proof your house.
What’s Your Supplement IQ?
You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Test your IQ with this supplement quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
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The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Lifescript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by Lifescript is solely at your own risk.
MY THOUGHTS
yesterday, i drove a distant aunt 100 kms away from the city. she's suffering from ostoeporosis. brittle bones. bones that look like sponge. she was concerned because the treatments are vey expensive. doctor advised a brace. she's 79. most of the time, i drove in silence. because years from now, i will be her age and i don't want to have to suffer the agony brought about by brittle bones. today, i'm taking stock. how do i avoid this. and this article is heaven sent.
By Edward C. Geehr, M.D., Lifescript Chief Medical Officer
Published January 08, 2011
http://www.lifescript.com/Health/Conditions/Osteoporosis/7_Ways_To_Save_Your_Bones.aspx?utm_campaign=2011-01-08-70228&utm_source=healthy-advantage&utm_medium=email&utm_content=healthy-well-wise_7%20Ways%20To%20Save%20Your%20Bo&FromNL=1&sc_date=20110108T000000
If you’re over 30, your skeleton’s already rebelling, tossing out bone faster than you can replace it. Doctors deliberate over when to begin osteoporosis treatments, but your best bet is to get serious about diet and exercise. Bone up on how to hang onto your main frame with these tips...
Did your hump-backed Grandma fall and break a hip or has a friend in her 50s cracked a rib moving furniture?
Blame osteoporosis, a loss of bone that leads to debilitating fractures.
The disease is a major health threat for aging females, affecting about 8 million of the 10 million osteoporosis sufferers in the U.S. One in three women over 50 get fractures resulting from osteoporosis.
Another 34 million have osteopenia, a precursor to the disease.
What Bone Loss Looks Like
Bone is not just a solid hunk of calcium; it’s living, growing tissue with a soft core and a hardened framework of calcium phosphate.
The inner core, or marrow, produces our blood cells. And bones (along with teeth) act as a storage tank for more than 99% of the body’s calcium.
As a living organ, bone is constantly breaking down its older framework and replacing it. Formation outpaces destruction until about age 30. After that, the process slowly reverses, causing a net bone loss.
As the loss becomes severe, bones lose density, becoming more porous and fragile.
In fact, under a microscope, osteoporotic bone looks like a sponge. The weakened bone, like a dry twig, becomes more vulnerable to fractures, even under normal stresses.
That’s one reason Grandma hunches over like she’s perennially searching for a dropped penny.
The hump on the back of the elderly – called the dowager’s hump because it occurs mostly in women – results from small bone fractures on the front of the vertebrae, usually upper ones.
As the fractured edge of a vertebra compresses, the vertebrae above it shift forward, curving the spine. The forward tilt results in a hump, or kyphosis (which means "bent over").
As more vertebrae crack or collapse, the hump becomes more pronounced and painful, limiting activities as well.
A woman may have to crane her neck to look someone in the face and breathing becomes more difficult because the new spinal position makes it harder for the lungs to expand.
Other common results of osteoporosis are fractures of the hip and wrists in a fall.
Hip fractures – 300,000 per year – are the most serious.
About 24% of hip-fracture patients and a third of elderly men with hip fractures die within a year, often because they can’t regain mobility.
Women are particularly vulnerable: Their bone loss accelerates in the first few years after menopause as estrogen, which stimulates bone growth, declines.
Small, thin-boned women are at greatest risk. Other factors include:
* Caucasian or Asian ancestry
* Family history of osteoporosis
* Anorexia
* Low calcium and vitamin D intake
* Long-term use of steroids
* Cigarette smoking
* Alcoholism
* Inactivity
When Bone Loss Becomes a Problem
As with many trends in medicine, the prevailing wisdom on bone loss is shifting. This has affected recommendations on when bone-loss treatments should begin.
Normal bone mass is defined as the average bone mineral density of a white woman 20-29 years old.
Based on that, researchers developed a T-score: A zero score was baseline (ideal), anything between zero and negative 1 was normal; negative 2.5 or lower indicated osteoporosis.
But scores between negative 1 and negative 2.5 fell into a grey area called osteopenia, which involves low bone density and mass. It became a catch phrase for bone density scores falling outside the "normal" range.
In 2004, the National Osteoporosis Foundation (NOF) and the American College of Obstetrics and Gynecology (ACOG) advised women who scored negative 2.0 or lower (or negative 1.5 or lower if they had certain risk factors such as family history, smoking, etc.) to get osteoporosis treatment.
That shift increased the number of aged 65-plus women recommended for treatment from 6.5 million to 11 million.
For women 50-64 years old, the treatment group expanded from 1.6 million to 4 million.
Now women’s health experts question whether those diagnosed with osteopenia need medical treatment.
Drugs are expensive and can have significant side effects, such as chest pain, severe joint, bone or muscle pain or heartburn.
The new standard raised questions: How much would the extension of treatment reduce serious fractures? At what point along the bone loss continuum – from osteopenia to osteoporosis – should treatment begin? When do the benefits outweigh the cost and risks?
Your Bone-Saving Options
Fortunately, you don’t have to wait for doctors to weigh in to protect yourself. Here are seven ways to strengthen your bones:
1. Eat for better bones. Bulk up on foods high in calcium and vitamin D. Calcium is the major bone builder, but it needs vitamin D to do its job. Vitamin D helps the body absorb calcium that would otherwise flush out in our urine.
Foods high in calcium include dairy products, tofu, sardines, salmon, turnips and leafy greens.
Foods high in vitamin D: salmon, tuna and other saltwater fish, fortified milk, egg yolks, liver and fish oils.
2. Get some daily sun. Sunlight stimulates the production of vitamin D in our skin. So get about 5-30 minutes of sun – without sunscreen – at least twice a week. (But don’t overdo it because too much sun raises the risk of skin cancer.)
3. Exercise. Just like muscles, bones need exercise to stay healthy. Strength training with weight-bearing exercises (such as walking, jogging and dancing) helps prevent or slow progression of osteoporosis.
Strength-training increases the tug of muscles on the bones and weight-bearing exercise also stresses bones, which keep them strong.
4. Consider supplements. If you can't get enough calcium from food or sunshine, take a daily supplement that includes 1,000 milligrams calcium and 400 I.U. (international units) of vitamin D. But don't take it all at once: The body can only absorb 500 milligrams of calcium at a time.
5. Get a bone density test. A bone mineral density test – a DEXA scan, or dual-energy X-ray absorptiometry – will show how your bone mass is holding up.
The NOF advises women older than 65, and those with risk factors (like thinness, family history, history of fractures) to get one earlier.
Because bone loss accelerates after menopause, doctors also recommend getting a baseline bone scan, especially if you’re not planning to take estrogen. Talk to your doctor about the test.
6. Move to medications. If you have osteopenia or osteoporosis, discuss drug therapy with your doctor.
Medications include biphosphonates (alendronate, risedronate and ibandronate), raloxifene, calcitonin, teriparatide and estrogen/hormone therapy. Biphosponates, the most widely used medication for osteoporosis, increase bone mass and reduce the incidence of spine, hip and other fractures.
But they have drawbacks: They’re tough to swallow and hard on the GI tract, leading to heartburn and gastric ulcers. Some meds can be given intravenously, but they can cause side effects such as flu-like symptoms, muscle and joint pains and headaches.
7. Protect yourself from falls. Remove slippery area rugs; salt icy pathways; wear snow and ice traction cleats on your shoes (buy them online or at sporting stores); use a cane or walker if you need one. This won't keep you from getting osteoporosis. But given the devastating repercussions of hip fractures, it doesn't hurt to skid-proof your house.
What’s Your Supplement IQ?
You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Test your IQ with this supplement quiz.
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MY THOUGHTS
yesterday, i drove a distant aunt 100 kms away from the city. she's suffering from ostoeporosis. brittle bones. bones that look like sponge. she was concerned because the treatments are vey expensive. doctor advised a brace. she's 79. most of the time, i drove in silence. because years from now, i will be her age and i don't want to have to suffer the agony brought about by brittle bones. today, i'm taking stock. how do i avoid this. and this article is heaven sent.
Friday, January 7, 2011
How to Prevent Lipstick Feathering
How to Prevent Lipstick Feathering
By Valerie Monroe
O, The Oprah Magazine | July 01, 2007
Q: What's the best way to keep my lipstick from feathering?
A: I e-mailed makeup artist Sonia Kashuk, who I'm sure has never had a feathered lip in her life, to ask her how she prevents it.
"HELLO DEAR!" she said. (She always writes her e-mails in caps and uses lots of exclamation points. If you didn't know her, you'd think she was very loud and excitable. She's just the opposite.) "I ALWAYS USE A FOUNDATION OVER THE ENTIRE LIP," she wrote. "THEN I LINE THE MOUTH WITH A NEUTRAL OR COLORLESS PENCIL."
Sonia, of course, prefers her own no-feather pencil ($8); Bourjois Transparent Lip Liner ($12) and Shu Uemura Drawing Lip Pencil ($18) are also good ones.
Bottom line: A colorless lip liner will prevent bleeding and will work with any lipstick shade.
MY THOUGHTS
useful information on cold days like this. parched lips add up to feathery lipstick. good thing i'm not a lipstick person. i rarely put lipstick on.
By Valerie Monroe
O, The Oprah Magazine | July 01, 2007
Q: What's the best way to keep my lipstick from feathering?
A: I e-mailed makeup artist Sonia Kashuk, who I'm sure has never had a feathered lip in her life, to ask her how she prevents it.
"HELLO DEAR!" she said. (She always writes her e-mails in caps and uses lots of exclamation points. If you didn't know her, you'd think she was very loud and excitable. She's just the opposite.) "I ALWAYS USE A FOUNDATION OVER THE ENTIRE LIP," she wrote. "THEN I LINE THE MOUTH WITH A NEUTRAL OR COLORLESS PENCIL."
Sonia, of course, prefers her own no-feather pencil ($8); Bourjois Transparent Lip Liner ($12) and Shu Uemura Drawing Lip Pencil ($18) are also good ones.
Bottom line: A colorless lip liner will prevent bleeding and will work with any lipstick shade.
MY THOUGHTS
useful information on cold days like this. parched lips add up to feathery lipstick. good thing i'm not a lipstick person. i rarely put lipstick on.
Wednesday, January 5, 2011
5 Steps For Younger Looking Hands
5 Steps For Younger Looking Hands
By Jen Adkins, About.com Guide
Most of us try our hardest to stop the clock in our face, but one of the places that shows aging the most is your hands. You make sure to moisturize, exfoliate and apply sunscreen to your face and neck on a regular basis, but do you remember to do the same to your hands? Chances are good, if you’re like most people, the answer is no. Make today the day that you include your hands in your skin care regime so you can knock back a few years. With regular care, you’ll notice younger looking hands.
Protect Your Hands From the Elements
Be it cold weather or hot dish water, protect your hands. The skin on your hands is very thin and not protecting them will cause aging.
When you’re scrubbing the pots and pans in hot water or cleaning with bleach, put on some rubber or latex gloves to keep the hot water and chemicals off your skin. In the cold winter weather, wear your gloves.
Product Pick - Gloveables (compare prices) are perfect for protecting your hands and looking cute while doing the dishes.
Exfoliate Your Hands
Think about how great your face or body feels after you exfoliate. Exfoliating removes the dead layer of skin leaving only smooth new skin. If you don’t remove that layer of skin, the lotion has to work its way though it. When you exfoliate your hands at least once a week, you’ll instantly notice smoother hands.
Product Pick - Sephora: Hand Scrub (buy direct)
Keep Lotion by Your Sink
You may start off the day with moisturizer on your hands, but after you wash, the moisturizer goes down the drain with the soap.
By keeping a lotion at your sink, you’ll get into the habit of applying lotion after you wash and dry your hands. You’ll definitely notice an immediate difference after just one day.
Product Pick - CAUDALIE Hand & Nail Cream (buy direct)
Moisturize Your Cuticles.
Trimming your cuticles is a bit of a controversy, so keeping them hydrated will keep that dry, scaly, jagged look at bay. This is easy to do a couple times a week before bed.
Using a cuticle and nail oil, swipe a bit on the cuticle and rub in. Not only will you keep your cuticles soft, but your nails will get some extra attention as well.
Product Pick - Essie Cuticle Pen (buy direct)
Apply Sunscreen to Your Hands Every Day
Your hands are exposed to the sun every time you are outside; specifically when you're driving your car. And we all know from our facial care, sun is the biggest cause of premature aging.
It might take some time to remember, but if you apply sunscreen to your hands on a regular basis, I promise you’ll be happy you did; especially when you notice how great your hands look. Keep a small bottle by your keys so you don’t forget.
Product Pick - ANEW ULTIMATE Transforming Hand and Nail Cream SPF 15 (buy direct)
MY THOUGHT
there isindeed an upside when you live in tight spaces. no pots and pans to wash. i have no stove. meaning i don't cook (i know, a lousy excuse- truth is i can't). no washing of clothes since there's no space for a washing machine. laundry is so cheap so why bother. but hey! i agree, need to take care of the hands. love it when i go to my mom's house. there's time for a real manicure. in the city, it's home care. i've never really exfoliated my hands. i massage with lotion though just before bedtime. which reminds me...
By Jen Adkins, About.com Guide
Most of us try our hardest to stop the clock in our face, but one of the places that shows aging the most is your hands. You make sure to moisturize, exfoliate and apply sunscreen to your face and neck on a regular basis, but do you remember to do the same to your hands? Chances are good, if you’re like most people, the answer is no. Make today the day that you include your hands in your skin care regime so you can knock back a few years. With regular care, you’ll notice younger looking hands.
Protect Your Hands From the Elements
Be it cold weather or hot dish water, protect your hands. The skin on your hands is very thin and not protecting them will cause aging.
When you’re scrubbing the pots and pans in hot water or cleaning with bleach, put on some rubber or latex gloves to keep the hot water and chemicals off your skin. In the cold winter weather, wear your gloves.
Product Pick - Gloveables (compare prices) are perfect for protecting your hands and looking cute while doing the dishes.
Exfoliate Your Hands
Think about how great your face or body feels after you exfoliate. Exfoliating removes the dead layer of skin leaving only smooth new skin. If you don’t remove that layer of skin, the lotion has to work its way though it. When you exfoliate your hands at least once a week, you’ll instantly notice smoother hands.
Product Pick - Sephora: Hand Scrub (buy direct)
Keep Lotion by Your Sink
You may start off the day with moisturizer on your hands, but after you wash, the moisturizer goes down the drain with the soap.
By keeping a lotion at your sink, you’ll get into the habit of applying lotion after you wash and dry your hands. You’ll definitely notice an immediate difference after just one day.
Product Pick - CAUDALIE Hand & Nail Cream (buy direct)
Moisturize Your Cuticles.
Trimming your cuticles is a bit of a controversy, so keeping them hydrated will keep that dry, scaly, jagged look at bay. This is easy to do a couple times a week before bed.
Using a cuticle and nail oil, swipe a bit on the cuticle and rub in. Not only will you keep your cuticles soft, but your nails will get some extra attention as well.
Product Pick - Essie Cuticle Pen (buy direct)
Apply Sunscreen to Your Hands Every Day
Your hands are exposed to the sun every time you are outside; specifically when you're driving your car. And we all know from our facial care, sun is the biggest cause of premature aging.
It might take some time to remember, but if you apply sunscreen to your hands on a regular basis, I promise you’ll be happy you did; especially when you notice how great your hands look. Keep a small bottle by your keys so you don’t forget.
Product Pick - ANEW ULTIMATE Transforming Hand and Nail Cream SPF 15 (buy direct)
MY THOUGHT
there isindeed an upside when you live in tight spaces. no pots and pans to wash. i have no stove. meaning i don't cook (i know, a lousy excuse- truth is i can't). no washing of clothes since there's no space for a washing machine. laundry is so cheap so why bother. but hey! i agree, need to take care of the hands. love it when i go to my mom's house. there's time for a real manicure. in the city, it's home care. i've never really exfoliated my hands. i massage with lotion though just before bedtime. which reminds me...
Monday, January 3, 2011
How to Get Rid of Melasma Spots
How to Get Rid of Melasma Spots
By Val Monroe
O, The Oprah Magazine | December 10, 2010
Q: I've never been pregnant, but I have dark splotches—Melasma, "the mask of pregnancy"—on my cheeks and upper lip. What causes this and how can I get rid of it?
A: You don't have to be pregnant to get melasma, which can be caused by hormones (often pregnancy related) or by prolonged or excessive sun exposure, says Tina Alster, MD, clinical professor of dermatology at Georgetown University Medical Center. To treat it at home, look for creams that contain kojic acid or Melaplex (Alster recommends Neocutis Perle, $95; DermaDoctor.com). Alster prefers products that don't contain skin-lightening hydroquinone (which is potentially irritating). In the doctor's office, a chemical peel can help, but be careful about laser treatments (they've been associated with pigment recurrence or worsening of the mask). The Fraxel Re:store Dual laser looks promising, because it targets surface pigment and limits inflammation; be sure the treatment is delivered by a doctor who has experience using it.
Keep in mind: One of the most critical steps you can take to reduce your chances of getting melasma is to stay out of the sun.
MY THOUGHTS
i used to have these around my lips, too. it's gone and i don't know how. maybe staying indoors a lot.
By Val Monroe
O, The Oprah Magazine | December 10, 2010
Q: I've never been pregnant, but I have dark splotches—Melasma, "the mask of pregnancy"—on my cheeks and upper lip. What causes this and how can I get rid of it?
A: You don't have to be pregnant to get melasma, which can be caused by hormones (often pregnancy related) or by prolonged or excessive sun exposure, says Tina Alster, MD, clinical professor of dermatology at Georgetown University Medical Center. To treat it at home, look for creams that contain kojic acid or Melaplex (Alster recommends Neocutis Perle, $95; DermaDoctor.com). Alster prefers products that don't contain skin-lightening hydroquinone (which is potentially irritating). In the doctor's office, a chemical peel can help, but be careful about laser treatments (they've been associated with pigment recurrence or worsening of the mask). The Fraxel Re:store Dual laser looks promising, because it targets surface pigment and limits inflammation; be sure the treatment is delivered by a doctor who has experience using it.
Keep in mind: One of the most critical steps you can take to reduce your chances of getting melasma is to stay out of the sun.
MY THOUGHTS
i used to have these around my lips, too. it's gone and i don't know how. maybe staying indoors a lot.
Sunday, January 2, 2011
Are Expensive Skincare Products Worth It?
Are Expensive Skincare Products Worth It?
By Valerie Monroe
O, The Oprah Magazine | February 17, 2009
Q: Do more-expensive skincare products have some kind of "professional strength"?
A: Price alone has nothing to do with the strength and effectiveness of skincare products, says Cheryl Burgess, MD, medical director at the Center for Dermatology and Dermatologic Surgery in Washington, D.C. A drugstore mask or moisturizer can have the same concentrations of active ingredients as one from a department store or spa. But there is a correlation between the strength of a product and whether it's prescription or over-the-counter, says Burgess. A prescription product will likely contain a higher concentration of active ingredients than an OTC formula, and for that you may pay more than you would for some products with a lower concentration.
Bottom line: The price and strength of a product do not necessarily correlate.
MY THOUGHTS
makes sense. you buy value. and what's valuable is what works. most of the time
By Valerie Monroe
O, The Oprah Magazine | February 17, 2009
Q: Do more-expensive skincare products have some kind of "professional strength"?
A: Price alone has nothing to do with the strength and effectiveness of skincare products, says Cheryl Burgess, MD, medical director at the Center for Dermatology and Dermatologic Surgery in Washington, D.C. A drugstore mask or moisturizer can have the same concentrations of active ingredients as one from a department store or spa. But there is a correlation between the strength of a product and whether it's prescription or over-the-counter, says Burgess. A prescription product will likely contain a higher concentration of active ingredients than an OTC formula, and for that you may pay more than you would for some products with a lower concentration.
Bottom line: The price and strength of a product do not necessarily correlate.
MY THOUGHTS
makes sense. you buy value. and what's valuable is what works. most of the time
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