Did You Know Smoking Is Bad For Your Bones?
21/05/11 08:36
According to the most recent statistics from American Lung Association and the Center for Disease Control (CDC), over 430,000 people die each year as a result of smoking-related diseases. According to the American Lung Association, cigarette smoking leads to 87% of lung cancers, emphysema and chronic bronchitis.
Smoking is known to cause:
• Heart disease
• Lung cancer
• Esophageal cancer
• Chronic lung disease
But there is one more thing: smoking is also bad for your bones!
Bones, like other tissues and organs of your body, get their nutrition from good blood flow. Normally, when a bone is injured (i.e. fractured), blood flow brings in the desperately needed nutrients to help heal the bone. Smokers tend to have an elevated level of nicotine in their blood, which constricts blood vessels. This leads to decreased blood flow, resulting in impaired delivery of oxygen and other nutrients.
Thus, when the bone of a smoker is injured, healing is compromised.
With the impaired nutrition to the bones, bone density becomes affected and this can also lead to osteoporosis.
Low Back Pain and Smoking
If you are a smoker and suffer from low back pain, you are not alone. The idea that smoking may be linked with low back pain has been around for quite some time. The key culprit here is nicotine, which limits blood flow throughout the body, including the spine. Chronic oxygen deprivation causes the discs to weaken. The result is malnourished and degenerated discs, which lead to pain. As a chronic smoker, the more you cough, the more you irritate the discs, which results in more low back pain.
If you are considering a fusion surgery, your doctor will ask you if you smoke. This is important because nicotine damages the “bone building cells”. In extreme cases, a surgeon may refuse to operate if the patient is a chronic smoker, since smoking slows down healing after spinal surgery.
Smoking is known to cause:
• Heart disease
• Lung cancer
• Esophageal cancer
• Chronic lung disease
But there is one more thing: smoking is also bad for your bones!
Bones, like other tissues and organs of your body, get their nutrition from good blood flow. Normally, when a bone is injured (i.e. fractured), blood flow brings in the desperately needed nutrients to help heal the bone. Smokers tend to have an elevated level of nicotine in their blood, which constricts blood vessels. This leads to decreased blood flow, resulting in impaired delivery of oxygen and other nutrients.
Thus, when the bone of a smoker is injured, healing is compromised.
With the impaired nutrition to the bones, bone density becomes affected and this can also lead to osteoporosis.
Low Back Pain and Smoking
If you are a smoker and suffer from low back pain, you are not alone. The idea that smoking may be linked with low back pain has been around for quite some time. The key culprit here is nicotine, which limits blood flow throughout the body, including the spine. Chronic oxygen deprivation causes the discs to weaken. The result is malnourished and degenerated discs, which lead to pain. As a chronic smoker, the more you cough, the more you irritate the discs, which results in more low back pain.
If you are considering a fusion surgery, your doctor will ask you if you smoke. This is important because nicotine damages the “bone building cells”. In extreme cases, a surgeon may refuse to operate if the patient is a chronic smoker, since smoking slows down healing after spinal surgery.
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The Truth About Exercise After Surgery
07/05/11 18:17
A physical therapist plays an important role in the recovery process following most injuries. With mother’s day round the corner, it’s important to remember that women in particular experience a higher risk from bone-related injuries after menopause. In this newsletter, we try to dispel some of the most commonly-held myths about post injury exercise regimes, so that the mothers (and everyone else) in your family are aware of the do’s and don’ts of post injury exercise.
Myth #1: After an injury, “Bed rest is the best”. Fact: A short period of bed rest (1 to 2 days) can help prevent further injury during the acute phase, but longer rest intervals can be counterproductive. In fact, resting and inactivity can actually cause more pain since a lack of activity leads to reduced blood flow and even muscle weakness. This, in turn, creates more pain and triggers an unhealthy cycle of pain and inactivity that feed each other and aggravate the situation. Always start with low intensity exercises (your physical therapist will point you in the right direction) and ease into an exercise regime that progressively strengthens your muscles and improves flexibility of your joints.
Myth #2: Going to the gym is the best way to regain your strength. Fact: It’s common for people to reinjure themselves if they return to the gym or engage in ‘unsupervised exercise’ too soon after an injury. Trust the expertise of the physical therapist and complete an exercise protocol before progressing to independent, unsupervised exercise.
Myth #3: With any exercise, if there is no pain, there is no gain. Fact: When you first start an exercise plan, you’ll be using your muscles in new ways that may cause soreness the next day, but anything more than a little discomfort isn’t healthy. Contrary to popular belief, exercise doesn’t have to hurt to be effective. Pain is your body’s way of telling you that something’s wrong – if you want to avoid serious injury, listen to your body and back off at the first sign of pain.
Myth #4: Focusing on specific muscles (abs, arms, thighs) is the best way to recover after an injury. Fact: The energy expenditure (amount of calories burnt) increases as you involve more muscle groups and increase the intensity of exercise. As healing continues, your physical therapist may recommend exercises like walking which involve several large muscle groups as opposed to single muscle group movements.
Aquatic Exercise
Exercise done in water (swimming pools) is effective for injury recovery in all age groups. The buoyant forces of water provide a calming, cushioning effect, which protects (and challenges) your muscles, joints and bones. Water is several times denser than air and facilitates high energy expenditure with minimal risk of injury. Water exercise has several benefits and also provides a safe medium for strengthening your muscles post injury.
Myth #1: After an injury, “Bed rest is the best”. Fact: A short period of bed rest (1 to 2 days) can help prevent further injury during the acute phase, but longer rest intervals can be counterproductive. In fact, resting and inactivity can actually cause more pain since a lack of activity leads to reduced blood flow and even muscle weakness. This, in turn, creates more pain and triggers an unhealthy cycle of pain and inactivity that feed each other and aggravate the situation. Always start with low intensity exercises (your physical therapist will point you in the right direction) and ease into an exercise regime that progressively strengthens your muscles and improves flexibility of your joints.
Myth #2: Going to the gym is the best way to regain your strength. Fact: It’s common for people to reinjure themselves if they return to the gym or engage in ‘unsupervised exercise’ too soon after an injury. Trust the expertise of the physical therapist and complete an exercise protocol before progressing to independent, unsupervised exercise.
Myth #3: With any exercise, if there is no pain, there is no gain. Fact: When you first start an exercise plan, you’ll be using your muscles in new ways that may cause soreness the next day, but anything more than a little discomfort isn’t healthy. Contrary to popular belief, exercise doesn’t have to hurt to be effective. Pain is your body’s way of telling you that something’s wrong – if you want to avoid serious injury, listen to your body and back off at the first sign of pain.
Myth #4: Focusing on specific muscles (abs, arms, thighs) is the best way to recover after an injury. Fact: The energy expenditure (amount of calories burnt) increases as you involve more muscle groups and increase the intensity of exercise. As healing continues, your physical therapist may recommend exercises like walking which involve several large muscle groups as opposed to single muscle group movements.
Aquatic Exercise
Exercise done in water (swimming pools) is effective for injury recovery in all age groups. The buoyant forces of water provide a calming, cushioning effect, which protects (and challenges) your muscles, joints and bones. Water is several times denser than air and facilitates high energy expenditure with minimal risk of injury. Water exercise has several benefits and also provides a safe medium for strengthening your muscles post injury.
Obesity and the Aging Population: What Are the Dangers and How You Can Get Healthier
16/04/11 10:12
Nearly 70 percent of adults over age 60 are overweight or obese, putting them at higher risk of diabetes and other diseases, according to a new study published in the Journal of the American Medical Association.
The study followed more than 4,000 men and women for 18 years and found that those who were overweight, measured by a body mass index (BMI) of 25-29, or obese, with a BMI of 30 or higher, were more likely to develop type 2 diabetes.
"As you age, your body changes," ABC News senior health and medical editor Dr. Richard Besser said this morning on Good Morning America. "Your metabolism slows down."
Type 2 diabetes has doubled in the U.S. in the past 15 years, and is highest among adults over age 65, according to the Centers for Disease Control and Prevention. And diabetes is a well known risk factor in heart disease, kidney disease, stroke and other serious medical conditions.
However, keeping a diet rich with greens can prevent excess weight gain, said Besser. “If you don't cut back what you put in your body, you'll gain weight," he said. "It's that simple."
Besides eating well, even light physical activity can significantly contribute to a healthier lifestyle for many elderly adults, according to Besser.
Lower impact activities such as walking, swimming, and bicycling are generally safe for many older adults, even those who have chronic conditions such as heart disease or high blood pressure, Besser said on Good Morning America. In fact, many studies show that regular aerobic exercise can lower blood pressure, decrease the symptoms of chronic conditions, and can improve brain function. But the key is to start slowly, he said.
"Just ask your doctor how to do that," he said. Exercise is only good for you if you are feeling well, according to Besser. If you have a cold or the flu, wait to exercise until you feel better.
Warming up and cooling down by walking and stretching before and after each session is important to minimize any soreness or potential injury, he said.
*Original article: http://abcnews.go.com/Health/OnCall/elderly-obesity-older-adults-face-weight-issues/story?id=10985159
The study followed more than 4,000 men and women for 18 years and found that those who were overweight, measured by a body mass index (BMI) of 25-29, or obese, with a BMI of 30 or higher, were more likely to develop type 2 diabetes.
"As you age, your body changes," ABC News senior health and medical editor Dr. Richard Besser said this morning on Good Morning America. "Your metabolism slows down."
Type 2 diabetes has doubled in the U.S. in the past 15 years, and is highest among adults over age 65, according to the Centers for Disease Control and Prevention. And diabetes is a well known risk factor in heart disease, kidney disease, stroke and other serious medical conditions.
However, keeping a diet rich with greens can prevent excess weight gain, said Besser. “If you don't cut back what you put in your body, you'll gain weight," he said. "It's that simple."
Besides eating well, even light physical activity can significantly contribute to a healthier lifestyle for many elderly adults, according to Besser.
Lower impact activities such as walking, swimming, and bicycling are generally safe for many older adults, even those who have chronic conditions such as heart disease or high blood pressure, Besser said on Good Morning America. In fact, many studies show that regular aerobic exercise can lower blood pressure, decrease the symptoms of chronic conditions, and can improve brain function. But the key is to start slowly, he said.
"Just ask your doctor how to do that," he said. Exercise is only good for you if you are feeling well, according to Besser. If you have a cold or the flu, wait to exercise until you feel better.
Warming up and cooling down by walking and stretching before and after each session is important to minimize any soreness or potential injury, he said.
*Original article: http://abcnews.go.com/Health/OnCall/elderly-obesity-older-adults-face-weight-issues/story?id=10985159
Key Vitamins For Seniors
17/02/11 08:57
Vitamin D
Vitamin D is often called the "sunlight vitamin" as it's produced by the body when the sun's ultraviolet rays hit the skin. It also has the distinction of being the only vitamin the body actually manufactures. It is also a fat-soluble vitamin essential for good teeth and bone health. It also helps to strengthen the immune system. The elderly don't usually get enough Vitamin D. Seniors between the age of 50 and 70 need 400 IU (international units) of it per day. If you're over 70, 600 IU per day.
Vitamin K
Seniors usually lack Vitamin K. It is essential for blood clotting and helps maintain and even enhance bone density. It plays a key role in preventing osteoporosis. We mentioned before that Alzhemier's disease and Vitamin K studies show have a common link -- Vitamin K levels are lower in carriers of the APOE4 gene, the gene that is a risk factor in Alzheimer's. Though not a antioxidant per se, it does prevent cell death. RDA for Vitamin K is 120 micrograms per day for senior men, 90 micrograms for senior women.
Vitamin E
Vitamin E is essential to good senior health. It is a fat soluble vitamin that has potent antioxidant properties thus preventing the oxidation of the fatty acids in the membranes of all cells. It slows aging. (Entertainer Bob Hope gave vitamin E credit for allowing him to live such a long life.) The RDA (Recommended international units (IU) for an adult is 22 IU (or about 15 mgs). There are times when megadoses are given though when digestive mal absorption doesn't occurs. This can range from 100 IU to 200. The dosage prescribed for protection against coronary disease ranges from 400 to 800 IU per day. If you have any questions as to what you need and if you're aren't sure, consult with your doctor. Let's discuss now those Superstar Nutrients.
Alpha Lipoic Acid
Alpha-lipoic acid benefits include not just antioxidant capability, but it also helps the B vitamins produce more energy from proteins, carbs, and fats. This is one of the unknown yet very capable vitamins for seniors you should know about. Studies also show alpha-lipoic acid supplements help prevent complications from diabetes but it also helps in the treatment of many diversified health issues including, glaucoma, even liver problems cirrhosis -- HIV infection. It helps slow aging-- something of interest to all, including seniors.
Gotu Kola
Gotu Kola is another popular memory enhancer that finds its way in a myriad of memory supplements or memory pills. As with Gingko Biloba, the authors can personally testify as to its efficacy. Due to its capability to enhance memory and as a nerve tonic, among other capabilities, Gotu Kola has been called "food for the brain." Interestingly enough, Gotu Kola is a favorite food among elephants perhaps explaining the saying, "A memory like an elephant."
Gingko Biloba
A Vitamins for Seniors web page wouldn't be complete without mention of Ginkgo Biloba. Gingko Biloba comes from a tree species that is literally one of the oldest trees on earth. This powerful antioxidant helps improve circulation, fights coronary disease, and helps improve and correct brain-centered activity by improving oxygen levels in the brain. It even helps in eliminating impotence and in lessening the effects of Alzheimer's disease. For good effect, take 30 to 60 mg twice a day.
Green Tea Extract
Green Tea possesses powerful antioxidants called polyphenols that studies suggest are even more potent than vitamins C and E to destroy cancer-causing free radicals. This is one of the most potent vitamins for seniors or foods in the world, in our opinion. Among its many therapeutic benefits, Green Tea has also been shown to have very promising results regarding preventing prostate cancer. A study conducted by the respected Mayo Clinic found that "the main polyphenol in Green Tea, which is EGCG, inhibits the growth of prostate cancer cells and in high concentrations destroys them." Its affects don't apply only to men. In a study reported in the American Journal of Epidemiology July 1996, a study of 35,000 post-menopausal Iowa women showed that those "who drank two or ore cups of tea daily were less likely to develop cancers of the urinary or digestive tract." Look for 25 to 100 mg of green tea extract for best effect.
L-Carnosine
Carnosine is an active antioxidant antiaging substance that is produced by the body by the enzyme carnosine synthetase. It supports cellular rejuvenation by working on both glycosylation and free radical damage. Glycosylation is the oxidation of proteins by glucose (blood sugar) that results in the cross linking of proteins that are in turn implicated in the loss of cell function, genome integrity and aging. Look for a supplement that has 50 to 150 mg of it for optimum effect.
N-Acetyl Cysteine
N-Acetylcysteine has shown the ability in clinical studies to actually improve the autoimmune system while simultaneously preventing cellular damage and thus aging. It also is a potent protector to environmental toxins like secondhand cigarette smoke, herbicides, even some chemicals. It is a powerful oxidant when taken at the 35 to 150 mg recommended level.
Resveratrol
Found in red wine and grape juice (among other sources), Resveratrol is a powerful antioxidant that studies have shown eliminates free radical damage linked to many cancers. It also has robust anti-inflammatory properties. Regarding its anti-cancer capability, it actually combats cancer at all three steps: initiation, promotion, and progression.
Resveratrol also possesses remarkable cholesterol lowering ability. Its antioxidant properties also has the ability to reduce the oxidation of LDL cholesterol (the bad cholesterol). Lastly, look for a supplement that has 25 to 40 mgs of it for best effect.
Original article: http://ezinearticles.com/?Key-Vitamins-For-Seniors-You-Need-To-Know-About-Now&id=827022
Vitamin D is often called the "sunlight vitamin" as it's produced by the body when the sun's ultraviolet rays hit the skin. It also has the distinction of being the only vitamin the body actually manufactures. It is also a fat-soluble vitamin essential for good teeth and bone health. It also helps to strengthen the immune system. The elderly don't usually get enough Vitamin D. Seniors between the age of 50 and 70 need 400 IU (international units) of it per day. If you're over 70, 600 IU per day.
Vitamin K
Seniors usually lack Vitamin K. It is essential for blood clotting and helps maintain and even enhance bone density. It plays a key role in preventing osteoporosis. We mentioned before that Alzhemier's disease and Vitamin K studies show have a common link -- Vitamin K levels are lower in carriers of the APOE4 gene, the gene that is a risk factor in Alzheimer's. Though not a antioxidant per se, it does prevent cell death. RDA for Vitamin K is 120 micrograms per day for senior men, 90 micrograms for senior women.
Vitamin E
Vitamin E is essential to good senior health. It is a fat soluble vitamin that has potent antioxidant properties thus preventing the oxidation of the fatty acids in the membranes of all cells. It slows aging. (Entertainer Bob Hope gave vitamin E credit for allowing him to live such a long life.) The RDA (Recommended international units (IU) for an adult is 22 IU (or about 15 mgs). There are times when megadoses are given though when digestive mal absorption doesn't occurs. This can range from 100 IU to 200. The dosage prescribed for protection against coronary disease ranges from 400 to 800 IU per day. If you have any questions as to what you need and if you're aren't sure, consult with your doctor. Let's discuss now those Superstar Nutrients.
Alpha Lipoic Acid
Alpha-lipoic acid benefits include not just antioxidant capability, but it also helps the B vitamins produce more energy from proteins, carbs, and fats. This is one of the unknown yet very capable vitamins for seniors you should know about. Studies also show alpha-lipoic acid supplements help prevent complications from diabetes but it also helps in the treatment of many diversified health issues including, glaucoma, even liver problems cirrhosis -- HIV infection. It helps slow aging-- something of interest to all, including seniors.
Gotu Kola
Gotu Kola is another popular memory enhancer that finds its way in a myriad of memory supplements or memory pills. As with Gingko Biloba, the authors can personally testify as to its efficacy. Due to its capability to enhance memory and as a nerve tonic, among other capabilities, Gotu Kola has been called "food for the brain." Interestingly enough, Gotu Kola is a favorite food among elephants perhaps explaining the saying, "A memory like an elephant."
Gingko Biloba
A Vitamins for Seniors web page wouldn't be complete without mention of Ginkgo Biloba. Gingko Biloba comes from a tree species that is literally one of the oldest trees on earth. This powerful antioxidant helps improve circulation, fights coronary disease, and helps improve and correct brain-centered activity by improving oxygen levels in the brain. It even helps in eliminating impotence and in lessening the effects of Alzheimer's disease. For good effect, take 30 to 60 mg twice a day.
Green Tea Extract
Green Tea possesses powerful antioxidants called polyphenols that studies suggest are even more potent than vitamins C and E to destroy cancer-causing free radicals. This is one of the most potent vitamins for seniors or foods in the world, in our opinion. Among its many therapeutic benefits, Green Tea has also been shown to have very promising results regarding preventing prostate cancer. A study conducted by the respected Mayo Clinic found that "the main polyphenol in Green Tea, which is EGCG, inhibits the growth of prostate cancer cells and in high concentrations destroys them." Its affects don't apply only to men. In a study reported in the American Journal of Epidemiology July 1996, a study of 35,000 post-menopausal Iowa women showed that those "who drank two or ore cups of tea daily were less likely to develop cancers of the urinary or digestive tract." Look for 25 to 100 mg of green tea extract for best effect.
L-Carnosine
Carnosine is an active antioxidant antiaging substance that is produced by the body by the enzyme carnosine synthetase. It supports cellular rejuvenation by working on both glycosylation and free radical damage. Glycosylation is the oxidation of proteins by glucose (blood sugar) that results in the cross linking of proteins that are in turn implicated in the loss of cell function, genome integrity and aging. Look for a supplement that has 50 to 150 mg of it for optimum effect.
N-Acetyl Cysteine
N-Acetylcysteine has shown the ability in clinical studies to actually improve the autoimmune system while simultaneously preventing cellular damage and thus aging. It also is a potent protector to environmental toxins like secondhand cigarette smoke, herbicides, even some chemicals. It is a powerful oxidant when taken at the 35 to 150 mg recommended level.
Resveratrol
Found in red wine and grape juice (among other sources), Resveratrol is a powerful antioxidant that studies have shown eliminates free radical damage linked to many cancers. It also has robust anti-inflammatory properties. Regarding its anti-cancer capability, it actually combats cancer at all three steps: initiation, promotion, and progression.
Resveratrol also possesses remarkable cholesterol lowering ability. Its antioxidant properties also has the ability to reduce the oxidation of LDL cholesterol (the bad cholesterol). Lastly, look for a supplement that has 25 to 40 mgs of it for best effect.
Original article: http://ezinearticles.com/?Key-Vitamins-For-Seniors-You-Need-To-Know-About-Now&id=827022
15 Tips For a Healthy 2011
03/01/11 18:11
It's the New Year, and it's also time for a flurry of resolutions. You're probably thinking about how you can become healthier, be more pain-free, and move better than you do right now.
Great thought! To help you along, here are 15 tips to get you healthy in 2011:
Great thought! To help you along, here are 15 tips to get you healthy in 2011:
- A gradual, personalized exercise program that takes into account your anatomy and physiology is important. Your physical therapist can conduct an evaluation and assist with this.
- Make yourself accountable to someone other than yourself. Log your exercises (either at home or at the gym) in a journal and inform your physical therapist about your progress.
- Self confidence is critical. Believe in yourself and your ability to become stronger, healthier and more functional. If you think you can, then you CAN!
- Visualize yourself as being stronger, with increase energy, as if you already achieved your goals. Positive expectations of health, vitality and energy are helpful to improve your health and well being.
- Drink plenty of water. Hydration is important for your blood, kidney, and joints.
- Always seek qualified help. Expert supervision provided by a physical therapist is important, especially if you are recovering from injuries or medical conditions.
- Be aware of what you eat. Fat has twice the caloric density of carbohydrates and protein. So limit your fat intake and consume a balanced diet containing lean protein, whole grains, fruits and vegetables.
- Get into the habit of reading nutrition labels at the grocery store. Not all foods are created equal. Make a conscious decision to shop for natural foods and increase the variety of foods you consume. Most individuals have the same food habits. Deviate from your 'regular diet' and experience a world of fruits, vegetables, herbs and lean protein.
- Never skip meals, especially breakfast. It is the most important meal of the day, so start your day right - with a healthy breakfast. It will get your metabolism going, and keep your appetite and blood sugar in check as the day progresses.
- Find an exercise partner to help you stay consistent with your exercise regime.
- Consistency is key - exercise at least 3-4 times a week.
- Challenge yourself each week - gradual progression the only way to improve. Stay within the limits of pain. When in doubt, ask your physical therapist.
- Make sure a 5-10 minute warm-up and a 5-10 minute cool-down are part of your home exercise routine. Don't forget to include stretching in the warm-up and cool-down to reduce the risk of injury.
- Set specific goals for yourself (consult your physical therapist) and resolve to meet them.
- Reward yourself for small victories, they are important milestones towards your 'larger goal'. Positive reinforcement is the best way to stay on track and reach your health and wellness goals.
What Does Diet Have to do With Fibromyalgia?
01/12/10 16:07
If you think Fibromyalgia and your diet have no correlation, think again. Diet has a tremendous impact of the severity of this condition and you can help yourself by being aware. Foods high in fat bring on symptoms while foods high in fiber and other nutrients help elieviate them.
Read this article from the National Fibromyalgia Association for more information and what you can do to get back to feeling like your old self: http://www.fmaware.org/site/News2?page=NewsArticle&id=6731
Read this article from the National Fibromyalgia Association for more information and what you can do to get back to feeling like your old self: http://www.fmaware.org/site/News2?page=NewsArticle&id=6731
Super Foods and Your Health
28/11/10 15:22
Are you getting enough “super foods” in your diet? Super foods are foods that are packed with vitamins and nutrients and that help ward off a variety of diseases and illnesses. Below is a list of 10 super foods you should include in your diet.
1. Low fat or fat-free plain yogurt
2.Eggs
3. Nuts
4. Kiwis
5. Quinoa
6. Beans
7. Salmon
8. Broccoli
9. Sweet potatoes
10. Berries
For more information and original article: http://www.webmd.com/diet/guide/10-everyday-super-foods
1. Low fat or fat-free plain yogurt
2.Eggs
3. Nuts
4. Kiwis
5. Quinoa
6. Beans
7. Salmon
8. Broccoli
9. Sweet potatoes
10. Berries
For more information and original article: http://www.webmd.com/diet/guide/10-everyday-super-foods