February 8 2010

Blood circulating through your body moves with a certain force — that’s your blood pressure. This force can be affected by how strongly the heart is pumping and by the size of the vessels the blood is moving through. Blood moves through large arteries into smaller vessels called arterioles, which can expand and contract. When they expand, blood pressure goes down. When they contract, blood pressure goes up. (The body has some very good reasons and complicated systems for doing this.)

The complete article can be viewed at:
http://www.latimes.com/features/health/la-hew-blood-pressure-basics8-2010feb08,0,5797255.story

Visit latimes.com at http://www.latimes.com

She is available for coaching services on-line, by phone or Skype and speaking engagements on various topics including empowerment in personal terms and in the work place, wellness and making changes in life.  Her full website is at http://www.healthy-changes-for-you.com

February 8 2010

Blood circulating through your body moves with a certain force — that’s your blood pressure. This force can be affected by how strongly the heart is pumping and by the size of the vessels the blood is moving through. Blood moves through large arteries into smaller vessels called arterioles, which can expand and contract. When they expand, blood pressure goes down. When they contract, blood pressure goes up. (The body has some very good reasons and complicated systems for doing this.)

The complete article can be viewed at:
http://www.latimes.com/features/health/la-hew-blood-pressure-basics8-2010feb08,0,5797255.story

Visit latimes.com at http://www.latimes.com

Try thinking of cravings as something that happens and goes away, like ocean waves. Just as a wave recedes after it peaks, a craving will recede if you do not feed it with your thoughts or actions. Instead of giving in to a craving right away, give it some time to pass. Distract yourself for a few minutes by reading or writing in your journal, taking deep breaths, going for a walk, talking about how you feel, or using such positive self-talk as “This urge won’t last forever, and I am in control. I am feeling uncomfortable, but I can wait this out.” Remember, bingeing might make you feel better for a short while, but you will feel better in the long run if you find a healthier outlet instead.

After a few minutes, check in with yourself .Are you feeling better? If not, give yourself a few more minutes. Once the intensity of the moment passes, look back and try to analyze what was going on at the time the craving began.

              Can you identify what triggered it?

            A feeling? Situation? Person? Event?

Once you’ve identified the trigger or triggers, develop a short list of other ways you can react to them besides eating. In time, you’ll learn to recognize situations that trigger cravings in advance and be better prepared to face them. Be patient with yourself. It takes time to break old patterns.

Remember, the more you confront your cravings, the better you will be able to deal with them. So when you experience a craving, don’t run away or give in

 Use it as an opportunity to become aware of what you really need.

Like so many people who struggle with weight, you may find it difficult — or perhaps not even know how — to work toward a healthier relationship with your own body.

      But you can learn to accept and appreciate yourself.

A healthy lifestyle is about more than eating well and exercising — it is about accepting and embracing your body and treating it well.

 It’s not about waiting until you’ve reached some ideal weight or some particular goal before learning to notice what’s good about yourself and your body. After all, staying motivated requires that we celebrate every success. Maybe your clothes feel a little looser or you’re feeling better about the way you look — it’s important to notice all the steps along the way.

Remember, few people fit into or can ever obtain the supermodel standard of beauty. Yet, media images bombarding us with cellulite-free thighs, rock-hard abs, and a flat tummy distort our own body image and can leave us feeling inferior if we feel we don’t measure up.

This week, pay particular attention to the messages you send yourself about your body. Are they mainly negative?

   If so, practice replacing them with more self-accepting thoughts.

Take a look in the mirror and find the things about your body that you like, and say that you like them out loud. Start thinking of your body as something special that deserves your great care and attention

Take for example eating. Maybe you love sweets and love to munch down a doughnut or piece of cake. But maybe if you tried something different and something more healthy, such as yogurt mixed with fresh fruit and granola it might be just as satisfying and also might provide more nutrition for you than the other. After a few hours your body may feel better from having had a nutritious snack as opposed to a less nutritious snack.

Are you the person who hates to exercise and sits on the couch watching TV? Maybe if you took ½ hour each day and did an outdoor walk you would feel better, being outdoors, enjoying the fall leaves.

To be healthy is an attitude- one of changing bad behaviors to good ones!

In 2008 the American Cancer Society estimated that there would be 182,460 new cases of breast cancer in women. Of these cases, 11,000 would be under 40 years of age.

Even thought the incidence of breast cancer is young women is lower than that of older women, if a young woman gets breast cancer it may be a more aggressive type of cancer and the survival rate may not be as high in younger women.

Breast cancer is the leading cause of death in cancer deaths in young women under age 40.

So, here are some things we can do for optimal breast health:

• Perform regular self-exams
• Find out what is our healthy body mass
• Raising vitamin D and calcium intake — while studies of the nutritional benefits of vitamin D and calcium are not  clear, research links higher intakes with lower risk of developing breast cancer
• Eating soy and leafy greens, a good nutritional start for many women
• Getting plenty of sleep
• Getting regular exercise and body movement
• Lessening or (even better) eliminating alcohol and tobacco use
• Managing estrogen exposure, current oral contraceptive or HRT use
• Healing negative emotional patterns that create stress and anxiety

In addition women 40 years of age or older should be having mammograms (a picture of the breast made with X-rays) every 1-2 years.

Women who are younger than age 40 but have a history of breast cancer may think about starting earlier with the mammograms and should check with your health professional.

Mammograms can show a breast lump before it can be felt so don’t put it off. Always check with your medical professional for any symptoms you may have such as:

A change in how the breast or nipple feels

     1. A lump or thickening in the breast or underarm area

     2. Nipple tenderness

A change in how the breast or nipple looks

     1. A change in the size or shape of the breast

     2. A nipple turned inward into the breast

     3. The skin of the breast, areola or nipple may be scaly, red, or swollen. It may  have ridges or pitting, and there may be nipple discharge or pain

         .  

We all know that practicing one form of meditation can be beneficial for us. This ancient practice helps us to clear our mind and to relax. You don’t have to be especially knowledgeable about how to meditate and can easily do it in a quiet are or on a break. The main concept of meditation is to focus on your breathing, shutting everything out except an awareness of yourself.

Secondary benefits of meditation can be a decrease in your blood pressure, a decrease in your heart rate, a more relaxed feeling and a decrease in anxiety. Meditation also can help us to focus better.

I find that if I want to clear my mind and focus on a problem or gain self-awareness I can do it even better when I am surrounded by nature. It could be the lapping of a gentle ocean, the crashing sound of ocean surf, the tranquility and quietness of mountains or the chirping of birds around a quiet lake. Wherever that place may be for you, it seems as if the benefits of meditation can be compounded when we are surrounded by nature.

What about doing something similar to meditation as a family activity to find some awareness of the family unit?  Maybe your family could go to the beach to watch and contemplate a beautiful sunset or go hiking in the early morning hours when the sun is rising and nature is coming alive.

Whatever you choose to do spend some time learning things about you or gain some closeness with your family.

To your health and practicing self-awareness,

Kat

As we enter October we are observing Breast Cancer Awareness Month. We honor all the women who have had breast cancer, the loved ones that have been lost and have optimism for a cure for everyone in the future.

The following are some tips that experts say contribute to staying healthy and lowering your risk of breast cancer:

1. Know your family history. Researchers say that if you have a first line relative who had breast cancer your lifetime risk is double that of others. If there are 2, your risk goes up 5 times.

2. Get your annual mammograms starting at age 40. If you have an increased risk as a guideline, you should start screening 10 years prior to the family member’s age at onset.

In addition if you are at risk talk to your health care provider about MRI/ultrasound as well.

3. If you have family history of breast or ovarian cancer, or are of Ashkenazi Jewish descent (Eastern European) consider genetic testing for the BRCA mutation.

4. Maintain a healthy weight. Being overweight can increase your risk as well as reduce your risk of surviving breast cancer.

5. Exercise regularly. By exercising regularly you will keep your weight a good range and increase your immune system function.

6. Drink alcohol in moderation. Researchers have found that 2 drinks/day could increase your risk by 21%

7. Last, but not least learn and perform a breast self-exam monthly. Always check with your health care provider if you have concerns.

What is 2009 H1N1 (swine flu)?

Why is 2009 H1N1 virus sometimes called “swine flu”?
This virus was originally referred to as “swine flu” because laboratory testing showed that many of the genes in this new virus were very similar to influenza viruses that normally occur in pigs (swine) in North America. But further study has shown that this new virus is very different from what normally circulates in North American pigs. It has two genes from flu viruses that normally circulate in pigs in Europe and Asia and bird (avian) genes and human genes. Scientists call this a “quadruple reassortant” virus.

2009 H1N1 Flu in Humans                                     

Are there human infections with 2009 H1N1 virus in the U.S.?
Yes. Human infections with the new  H1N1 virus are ongoing in the United States. Most people who have become ill with this new virus have recovered without requiring medical treatment.
CDC routinely works with states to collect, compile and analyze information about influenza, and has done the same for the new H1N1 virus since the beginning of the outbreak. This information is presented in a weekly report, called FluView.

Is 2009 H1N1 virus contagious?
CDC has determined that 2009 H1N1 virus is contagious and is spreading from human to human.

How does 2009 H1N1 virus spread?
Spread of 2009 H1N1 virus is thought to occur in the same way that seasonal flu spreads. Flu viruses are spread mainly from person to person through coughing or sneezing by people with influenza. Sometimes people may become infected by touching something – such as a surface or object – with flu viruses on it and then touching their mouth or nose.

What are the signs and symptoms of this virus in people?
The symptoms of 2009 H1N1 flu virus in people include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. A significant number of people who have been infected with this virus also have reported diarrhea and vomiting. Severe illnesses and death has occurred as a result of illness associated with this virus.

How severe is illness associated with 2009 H1N1 flu virus?
Illness with the new H1N1 virus has ranged from mild to severe. While most people who have been sick have recovered without needing medical treatment, hospitalizations and deaths from infection with this virus have occurred.

In seasonal flu, certain people are at “high risk” of serious complications. This includes people 65 years and older, children younger than five years old, pregnant women, and people of any age with certain chronic medical conditions. About 70 percent of people who have been hospitalized with this 2009 H1N1 virus have had one or more medical conditions previously recognized as placing people at “high risk” of serious seasonal flu-related complications. This includes pregnancy, diabetes, heart disease, asthma and kidney disease.

One thing that appears to be different from seasonal influenza is that adults older than 64 years do not yet appear to be at increased risk of 2009 H1N1-related complications thus far. CDC laboratory studies have shown that no children and very few adults younger than 60 years old have existing antibody to 2009 H1N1 flu virus; however, about one-third of adults older than 60 may have antibodies against this virus. It is unknown how much, if any, protection may be afforded against 2009 H1N1 flu by any existing antibody.

How does 2009 H1N1 flu compare to seasonal flu in terms of its severity and infection rates?
With seasonal flu, we know that seasons vary in terms of timing, duration and severity. Seasonal influenza can cause mild to severe illness, and at times can lead to death. Each year, in the United States, on average 36,000 people die from flu-related complications and more than 200,000 people are hospitalized from flu-related causes. Of those hospitalized, 20,000 are children younger than 5 years old. Over 90% of deaths and about 60 percent of hospitalization occur in people older than 65.

When the 2009 H1N1 outbreak was first detected in mid-April 2009, CDC began working with states to collect, compile and analyze information regarding the 2009 H1N1 flu outbreak, including the numbers of confirmed and probable cases and the ages of these people. The information analyzed by CDC supports the conclusion that 2009 H1N1 flu has caused greater disease burden in people younger than 25 years of age than older people. At this time, there are few cases and few deaths reported in people older than 64.

Prevention & Treatment

What can I do to protect myself from getting sick?
There is no vaccine available right now to protect against 2009 H1N1 virus.  However, a 2009 H1N1 vaccine is currently in production and may be ready for the public in the fall. As always, a vaccine will be available to protect against seasonal influenza
There are everyday actions that can help prevent the spread of germs that cause respiratory illnesses like influenza.

Take these everyday steps to protect your health:

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners* are also effective.
• Avoid touching your eyes, nose or mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick.

Other important actions that you can take are:

• Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.
• Be prepared in case you get sick and need to stay home for a week or so; a supply of over-the-counter medicines, alcohol-based hand rubs,* tissues and other related items might could be useful and help avoid the need to make trips out in public while you are sick and contagious

What is the best way to keep from spreading the virus through coughing or sneezing?
If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the basket. Then, clean your hands, and do so every time you cough or sneeze.

If I have a family member at home who is sick with 2009 H1N1 flu, should I go to work?
Employees who are well but who have an ill family member at home with 2009 H1N1 flu can go to work as usual. These employees should monitor their health every day, and take everyday precautions including washing their hands often with soap and water, especially after they cough or sneeze. Alcohol-based hand cleaners are also effective.* If they become ill, they should notify their supervisor and stay home. Employees who have an underlying medical condition or who are pregnant should call their health care provider for advice, because they might need to receive influenza antiviral drugs to prevent illness. For more information please see General Business and Workplace Guidance for the Prevention of Novel Influenza A (H1N1) Flu in Workers.

What is the best technique for washing my hands to avoid getting the flu?
Washing your hands often will help protect you from germs. Wash with soap and water or clean with alcohol-based hand cleaner*. CDC recommends that when you wash your hands — with soap and warm water — that you wash for 15 to 20 seconds. When soap and water are not available, alcohol-based disposable hand wipes or gel sanitizers may be used. You can find them in most supermarkets and drugstores. If using gel, rub your hands until the gel is dry. The gel doesn’t need water to work; the alcohol in it kills the germs on your hands.

What should I do if I get sick?
If you live in areas where people have been identified with 2009 H1N1 flu and become ill with influenza-like symptoms, including fever, body aches, runny or stuffy nose, sore throat, nausea, or vomiting or diarrhea, you should stay home and avoid contact with other people. CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Stay away from others as much as possible to keep from making others sick.Staying at home means that you should not leave your home except to seek medical care. This means avoiding normal activities, including work, school, travel, shopping, social events, and public gatherings.

If you have severe illness or you are at high risk for flu complications, contact your health care provider or seek medical care. Your health care provider will determine whether flu testing or treatment is needed.

If you become ill and experience any of the following warning signs, seek emergency medical care.

In children, emergency warning signs that need urgent medical attention include:

• Fast breathing or trouble breathing
• Bluish or gray skin color
• Not drinking enough fluids
• Severe or persistent vomiting
• Not waking up or not interacting
• Being so irritable that the child does not want to be held
• Flu-like symptoms improve but then return with fever and worse cough

In adults, emergency warning signs that need urgent medical attention include:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting
• Flu-like symptoms improve but then return with fever and worse cough

Are there medicines to treat 2009 H1N1 infection?
Yes. CDC recommends the use of oseltamivir or zanamivir for the treatment and/or prevention of infection with 2009 H1N1 flu virus. Antiviral drugs are prescription medicines (pills, liquid or an inhaled powder) that fight against the flu by keeping flu viruses from reproducing in your body. If you get sick, antiviral drugs can make your illness milder and make you feel better faster. They may also prevent serious flu complications. During the current pandemic, the priority use for influenza antiviral drugs is to treat severe influenza illness (for example hospitalized patients) and people who are sick who have a condition that places them at high risk for serious flu-related complications.

What is CDC’s recommendation regarding “swine flu parties”?
“Swine flu parties” are gatherings during which people have close contact with a person who has 2009 H1N1 flu in order to become infected with the virus. The intent of these parties is for a person to become infected with what for many people has been a mild disease, in the hope of having natural immunity 2009 H1N1 flu virus that might circulate later and cause more severe disease.

CDC does not recommend “swine flu parties” as a way to protect against 2009 H1N1 flu in the future. While the disease seen in the current 2009 H1N1 flu outbreak has been mild for many people, it has been severe and even fatal for others. There is no way to predict with certainty what the outcome will be for an individual or, equally important, for others to whom the intentionally infected person may spread the virus.

CDC recommends that people with 2009 H1N1 flu avoid contact with others as much as possible. If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Stay away from others as much as possible to keep from making others sick.

(from CDC 9/09)

According to Dr Oz in his book “You-Staying Young” he proposes “that if you go to the bathroom more than 12 times/day or more than 3 times in a 3 hour period, you should get your urine tested for sugar”.

There are 2 types of diabetes, Type 1 is usually found in children and Type 2 (adult-onset) is the more common form and affects some 23 million Americans.

In Type 1 the pancreas does not make insulin because there is some auto-immune problem with the body’s insulin producing cells.

In Type 2 your cells block the insulin and causes the sugar to circulate in the blood as opposed to fueling your cells.

Type 1 diabetics take injections of Insulin to provide the needed amount.

Type 2 diabetics may be diet controlled or take medicine as needed to control the problem.

Diabetes can have serious and life changing effects on our bodies, left untreated.