"Women-Like Breasts" Are More Common In Men Than You Think
Psoriasis Sufferers: Before You Take Another Medication, Read This...
Don't Let A Nasty Cold Keep You From Enjoying Life
Are You Sabotaging Your Body's Immune System?
Drink Milk For Strong Bones, Right? Think Again!
Is The Fear Of Getting Swine Flu Stressing You Out?
Have You Had An Orange Today?
Are Red, Itchy Razor Burns And Bumps Driving You Crazy?
How Safe Is The Hamburger You Are Eating?
Feeling Guilty This Thanksgiving? Think Again!
Keeping Varicose Veins Away May Be As Simple
As Changing A Few Daily Habits
One female patient recently expressed concern about varicose veins. Both her mother and grandmother lived with unsightly veins for years, and she wondered if she was destined to have this condition.
I was honest with her. Varicose veins often run in families but the condition is not necessarily inevitable. I assured her that there are defensive measures that can be taken to improve her chances of preventing the onset of varicosity, a term used to describe swollen veins.
Approximately half of all middle-aged Americans develop this condition, more so in women than in men. Although varicose veins is not life-threatening, if left untreated it may become more serious and cause bleeding under the skin, blood clots or leg ulcers.
Why the Legs?
Any vein could become varicose, but your leg veins are most susceptible. Your blood has a harder time flowing upward against gravity due to the distance between your heart and legs. When you exercise, your body maintains good circulation because when leg muscles contract, the blood is pushed upward. Tiny valves in your veins open to let the blood flow through and then close again to prevent the back flow of blood as it returns to the heart.
When these valves become damaged or don’t work properly, blood pools in the veins, circulation is hindered, and the veins swell. They appear on your legs as blue, bulging or lumpy. Your legs may ache, itch, cramp or develop a sensation of heaviness.
Unfortunately, varicose veins cannot be cured completely, but there are things you can do to bring relief and improve the circulation in your legs. If you do not currently suffer with varicose veins you might want to implement simple changes in your daily routine to guard against developing varicosity in the future.
Eliminate Contributing Factors
Since good circulation in your legs depends on activity, a sedentary lifestyle is probably the greatest contributing factor to varicose veins. Take time to incorporate moderate exercise, such as walking or cycling, into your routine.
Anything that hinders the flow of blood through the veins can contribute to poor circulation. Obesity, for example, causes compression of the veins so that blood can’t flow as freely. Try losing extra pounds by consuming a diet of fresh fruits and vegetables. Eliminate refined carbohydrates (such as white flour and pasta), processed foods, and sugar.
If your job requires you to stand on your feet all day or to sit in one position for prolonged periods, it is even more important for you to include exercise as part of your daily activities. When you are sedentary, your leg muscles are not given the chance to contract enough and circulation is hindered. If you must stand most of the time, be sure to take rest periods throughout the workday. Sit down and elevate your feet, if possible, or walk around a bit. You may also try shifting your weight from one foot to the other or standing on your toes periodically.
If you are sitting, increase the blood flow by propping your feet on a small box or stool and by flexing the muscles of your legs, feet and toes. Take a few minutes to get up and walk around every hour or so, as well.
Even wearing constricting clothing (such as girdles) may interfere with blood flow so opt for something loose and comfortable. There is one exception to this rule however, and that is to wear supportive stockings or hose which helps to keep less blood from pooling in the veins.
Proper Nutrition Improves Your Veins
In addition to an overall healthy diet, specific foods and nutrients help to prevent varicose veins as well as to promote their improvement. Make sure you get plenty of vitamin C, which reduces tendencies toward clotting, and vitamin E, which improves circulation and helps prevent the feeling of heaviness in the legs. You may need supplements to ensure that you are getting adequate amounts of these vitamins.
Other supplements to consider include: coenzyme Q10, which increases circulation; essential fatty acids, for the reduction of pain; glutathione, which protects veins and arteries from oxidation damage; pycnogenol (pine bark extract, a source of powerful antioxidants), which helps stimulate circulation.
Eat lots of blueberries, cherries and blackberries. Their antioxidant compounds strengthen the vein walls and reduce the buildup of certain enzymes which tend to weaken the veins.
If you aren’t fond of eating berries, try bilberry extract, which contains the same antioxidant compounds. To improve your circulation try butcher’s broom, ginkgo biloba, gotu kola and hawthorne berries. Bromelain, an enzyme found in pineapples, reduces the risk of clot formation.
When Plagued with Varicose Veins, Try Natural Relief
1. Mix ½ teaspoon of horse chestnut powder with 2 cups of water. Use this mixture, or witch hazel, to reduce discomfort and strengthen veins. Moisten a sterile cloth and gently rub over the affected area.
2. To stimulate blood flow, use white oak bark herbal tea. After making a strong tea, make compresses and apply to legs three times a day.
3. For a convenient soothing topical ointment, try aloe vera gel.
4. If you are suffering from poor circulation in your legs, get moving, eat a healthy diet, and ask your doctor about adding natural supplements that might improve your condition. You may be surprised at how much better you feel when you follow a few simple life changes. If varicose veins run in your family start now before it’s too late!
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Gynecomastia
"Women-Like Breasts"
There are some things men just don’t want to talk about, not even to their doctors. It’s easy to discuss cholesterol levels, high blood pressure, or other obvious conditions. But when it comes to some parts of the body men have a difficult time breaking the silence. This was true of a new patient who came to me with a very personal problem.
Since puberty, this middle aged man had been living with a condition known as gynecomastia, a term meaning “women like breasts.” As you might expect, he was reluctant to discuss his condition with me and was surprised to hear that other male patients have the same problem. If you are wondering why you haven’t heard of this condition before it’s because abnormally large breasts are not something men publicize.
The surprising truth is gynecomastia is more common than you may realize. It is seen in adolescent boys who show signs of breast development during puberty. The hormones that cause other changes in the body of a pubescent boy are responsible for breast tissue growth and are a common part of the normal development for young men. In 90% of males, the symptoms disappear in a matter of months. The remaining 1% of boys reaching adulthood is left with the development of “women like breasts.”
Psychological Effects Can Be Devastating
Living with “female like” breasts can cause a man deep embarrassment and shame. Feelings of humiliation are common along with a loss of masculinity. Gynecomastia is a social handicap that may diminish the male ego and lead to low self esteem if not brought to the forefront. Many men suffering with the disgrace of abnormally large breasts struggle with anxiety their entire life. Even the smallest act like taking off their shirt at the beach can be stressful.
My patient was no exception when it came to embarrassing situations. It took him a long time to have enough courage to walk into my office and discuss his problem. He is not alone. There are many success stories of men with gynecomastia who have successfully conquered their fears and taken the first step to change their self image. As with any physical condition, you must first find the cause to determine the best method of treatment.
Possible Causes of Female Breasts in Men
It is estimated that approximately 40% to 60 % of the male population is affected with abnormally large breasts well into their adult life. Some of the causes include:
• Obesity - Overweight men may appear to have overly large breasts due to fat deposits, not growth of breast tissue. This condition is known as pseudogynecomastia.
• Hormonal – As men age they may develop an imbalance in estrogen-testosterone levels, tipping the scale in favor of estrogen resulting in breast tissue growth.
• Medical conditions – These may include testicular or breast cancer, impaired liver function or other serious diseases.
• Drug related - Men using anabolic steroid drugs or medications with estrogen may create estrogen dominance.
Ways to Deal with Estrogen Breast Fat
Get into shape - Fat encourages higher levels of estrogen and estrogen encourages fat and water retention. Perform specific exercises to develop the chest region. This type of exercise does not reduce breast size but it does tighten up and reshape the chest area. Suggested exercises include push ups, dumbbell or barbell chest press, and chest flies.
Exercises that boost the metabolism are an effective way to burn fat. Studies have shown that interval training burns fat more efficiently than the typical, long and boring cardio routines we are used to.
Eat healthy – Consume a diet of fresh fruits, vegetables and whole grains.
Alcohol and caffeine – Drink in moderation
Estrogen – blockers and testosterone boosters - There are many supplements available to help balance the amount of estrogen your body absorbs as well as stimulate testosterone production. For example, Dindolymethane (DIM), a plant compound with health-promoting properties, stimulates more efficient estrogen metabolism. Tribulus extract helps elevate testosterone levels while keeping them within a normal range.
Anti-estrogen drugs – Anabolic steroid drugs are known to be estrogen blockers, however as with any drug, there is a danger of side-effects. It is best to consult with your doctor to determine whether it is suitable for you.
Liposuction – Sometimes suctioning and removal of excess fatty tissue is all that is needed.
Surgery – As a last resort, enlarged male breasts can be reduced by cutting out excess glandular tissue. The procedure is usually done on an outpatient basis and takes an average of two hours. Of course, there are always risks involved when surgery is chosen as the best solution to a health problem. Thorough research is advised before undergoing any type of surgery, cosmetic or otherwise.
If you or someone you know is secretly suffering from gynecomastia, don’t despair. Most importantly don’t live with the pain and humiliation that goes with the condition. As much as it is difficult to talk about your breasts to anyone, consulting your doctor is the first step toward relief. Having the courage to consult your physician is a powerful way to begin the process of healing both physically and mentally.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
A Natural Approach For Psoriasis Relief
I see patients almost daily with some form of psoriasis. For some people, psoriasis causes only occasional, mild irritation. But for others, this skin disease causes severe symptoms which are difficult to treat.
I remember one patient who had suffered since young adulthood. Other doctors had prescribed several different medications for him, all of which worked initially. But none of them provided consistent relief. He had also experienced nausea and fatigue as side effects. When I suggested a natural approach, he readily agreed.
Unfortunately, many conventional treatments give only temporary relief and often cause severe side effects, including liver damage. That’s why I advise all of my psoriasis patients to try natural alternatives first, before starting drug treatments.
The Mysterious Nature of Psoriasis
People who suffer from psoriasis tend to have unpredictable cycles of flare-ups followed by periods of remission. Attacks are often triggered by certain situations such as infections, injury to the skin, stress, cold weather, smoking or particular drugs. Triggers vary from person to person.
During an attack, some of the skin cells develop too quickly and move to the surface of the skin rapidly. There, they build up, causing rough, red patches, often with silvery white scales. These patches may spread to cover larger and larger areas. They usually cause itching, and sometimes they bleed. Psoriasis can also affect the scalp or cause pitted or discolored nails. Some people develop a condition known as psoriatic arthritis, in which joints swell and stiffen.
Although scientists understand what happens during an attack, no one knows what causes psoriasis, and there is no accepted cure. Some researchers believe psoriasis may be related to a weak immune system, while others link it to an unhealthy, toxic colon.
But just because psoriasis isn’t fully understood, doesn’t mean you can’t control it. Many of my patients have improved by following natural approaches. It’s worth a try for you, too.
The Dietary Approach
Since psoriasis isn’t an allergic reaction, you may not think that what you eat has much to do with your condition. On the contrary, diet is one of the first things I advise my patients to alter. It’s not a cure but I believe you’ll notice at least moderate improvement through a strict, modified diet.
Focus your meals on fresh fruits and vegetables, and eat them raw when possible. Add 100% whole grains for variety. These foods are loaded with antioxidants to strengthen your immune system. They also provide lots of fiber which will keep your colon cleansed of toxins. For extra fiber, try prunes, figs, apples and raisins.
Eliminate all saturated and hydrogenated fats. This means you will need to avoid red meat and dairy products. These two foods also contain a substance called arachidonic acid (AA) which promotes inflammation on the skin. You may eat poultry, and you should try to get several servings of cold-water fish each week. If you don’t like fish, try fish oil or flaxseed oil. These two supplements will provide the omega-3 fatty acids necessary to reduce inflammation.
Other foods to avoid include fried foods, all processed foods, sugar and white flour. You’ll also need to stay away from alcohol.
Stick to your regimen until your skin clears, and then continue your diet for at least three more months. Then begin introducing other foods back into your diet, one at a time, and if you begin to have flare-ups, go back to the diet.
This approach takes time, discipline and patience. But the possibility for relief is certainly worth your efforts, and you will not be at risk for drug side effects.
Natural Remedies to Soothe Your Symptoms
When you’re miserable with a psoriasis attack, you need immediate relief. One of my favorite home remedies is a soothing lukewarm bath. Add to the water: 1 cup of apple cider vinegar plus 1 cup (combined) of rolled oats and cornstarch. You can also try Epsom salts or 2 teaspoons of ginger. After your bath, pat dry gently with a clean towel and follow with heavy moisturizer.
Many people find relief with over-the-counter hydrocortisone creams. Frequent use, however, can weaken the skin tissues. As an alternative, try castor oil or a mixture of olive oil and peanut oil. Rub directly into the skin.
You may want to include light therapy in your treatment. Expose the skin to natural sunlight for at least 15 minutes, but don’t exceed 30 minutes. Any longer may damage the skin. Your doctor may recommend therapy with artificial ultraviolet light, as well.
Remember to keep the skin clean and moist, and try to avoid triggers. Make sure your friends and family understand that psoriasis often affects you emotionally, mentally and socially, especially if it occurs on prominent body areas. Depending on the severity of your case, you might find it helpful to find and join a support group for psoriasis sufferers.
If you need to take psoriasis medication I recommend starting with the milder treatments, such as topical cortisone creams, and moving on to stronger oral medicines. I’m sure your doctor will advise you safely.
Psoriasis can be difficult to treat. But don’t give up hope.
Remember: You do have alternatives.
In Good Health,
Jay Brachfeld, M.D.
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Guard Against Cold And Flu
With A Strong Immune System
One patient lamented about his susceptibility to colds and flu at this time of year. Despite his generally healthy lifestyle, he consistently came down with at least one or two colds per year. “I simply don’t have time to get sick,” he told me.
If you’re like this patient, your life is too busy to be waylaid by a nasty cold. With holidays approaching, you want to make sure that activities with friends and family aren’t ruined by sickness. Here’s the good news! Armed with the right information, you could very possibly get through the season with no sickness whatsoever. Even when a cold or virus does strike, you can help regain your health quickly without the use of prescription drugs.
Keep in mind the two most important habits that keep germs from entering your body in the first place: 1) wash hands frequently with soap and warm water, and 2) keep your hands away from your face.
Since it’s impossible to completely avoid coming in contact with germs, you must also shore up your immune system, enabling it to fight off any germs you may encounter. One of the best ways to strengthen your immune system is through the use of nutritional supplements.
Supplements Offer Protection from Sickness
In addition to an overall healthy diet which includes lots of fruits and vegetables, certain supplements can provide extra protection from colds and flu.
• Vitamin C. Take up to 3000 mg. daily to boost the immune system.
• Vitamin E works best along with C to protect your body from free radical damage. Try 400 - 800 IU per day.
• Echinacea, an ancient herbal remedy, may increase production of immune cells. Take it in tincture form. Use it for a week or two and then stop for a week before resuming.
• Garlic kills viruses. Take four to six tablets a day to ward off colds. If you don’t like the strong odor, take a deodorized version.
• Other antiviral herbs you can safely take on a regular basis include: maitake mushroom (3 - 7 grams daily); olive leaf (1000 - 2000 mg. daily); elderberry extract (follow label instructions).
What to Do When You Catch a Cold or Flu
One of the worst things you can do is to suppress your body’s natural healing process by taking cold medications. Cough suppressants, fever reducers, and other over-the-counter cold remedies hinder the body’s natural immune responses. All the symptoms of a cold or the flu are simply methods your body uses to rid itself of the invading germ. Mucus production, for example, flushes the nasal passages of germs. When you’ve developed a productive cough, you should never try to suppress it. Instead allow your body to cleanse itself by encouraging the expulsion of mucus. Sneezing and coughing also help get the mucus out. Similarly, a fever causes you to perspire allowing your body to rid itself of toxins.
Instead of loading up on useless over-the-counter medicines, load up on the right supplements to further strengthen your immune system and hasten your body’s recovery.
In addition to the supplements listed above, add the following to your regimen at the first sign of sickness.
• Increase vitamin C intake: 1000 - 2000 mg. 4 - 8 times daily.
• Vitamin A promotes healthy mucus membranes. Take 50,000 - 100,000 IU daily. Because vitamin A can build up in the liver and become toxic, don’t exceed this dosage or take it for longer than 5 days.
• Take 4 - 6 zinc lozenges (gluconate or acetate form) a day, then discontinue after 5 days.
• Thymus extract stimulates the formation of virus-killing cells in your body. Consult your doctor before taking this supplement.
• Goldenseal may strengthen the immune system and seems to fight sore throats especially well. Take 175 - 350 mg. 3 -4 times a day for 10 days to 2 weeks.
When the flu season strikes, try the following “cocktail” developed by Dr. Mark Stengler, naturopathic physician at the La Jolla Whole Health Medical Clinic in California:
To ½ cup of warm water, add 30 drops each of echinacea, astragalus, reishi and lomatium (all liquid extracts or tinctures), plus 10 drops of licorice root. Drink your cocktail twice a day, until the flu stops circulating in your area. If you’re already infected, drink this mixture every 2 -3 hours while you’re awake. Usually, you’ll defeat the flu within 5 days.
Now that the cold and flu season has arrived, don’t sit back thinking your fate is sealed. Add the right supplements to your busy and healthy lifestyle, and you may escape getting sick altogether.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
You May Be Causing Your Low Immunity
Do you know that your body is equipped with an incredible defense mechanism known as your immune system? It fights back against viruses, bacteria, chemical pollutants, and free radicals in the environment. It heals wounds, infections, and bruises. It even has the ability to draw antidotes to some diseases that happened as far back as childhood.
How the immune system functions is a hard thing to explain to patients. It’s not just an organ that battles illness and infection but rather an interaction of many organs and structures within your body. This remarkable infrastructure is responsible for recognizing things that belong and don’t belong in your body then fights the ones that are foreign. So why are there so many people in my waiting room with colds, fever, and flu-like symptoms?
The answer is simple. Even though your body has a natural defense against illness and infection it can become weakened by a number of factors. As you age, your body’s resistance to disease slowly begins to falter. You may also sabotage your immune system by smoking, drinking, eating an unhealthy diet and becoming sedentary. In other words, you are sometimes your own worst enemy when it comes to staying healthy.
When your immune system weakens you are vulnerable to every type of illness that affects humans. It is not uncommon for people to get two colds in any given year but if you are suffering with more than that it could be due to an immune deficiency. Other common signs of low immune functions include fatigue, repeated infections, allergic reactions, and chronic diarrhea.
When my patients ask me what they can do to prevent the common cold they are surprised to learn that everyday foods contain ingredients that can power up a low immune system. Almost everyone has simple vegetables, herbs, and foods in their own kitchen that hold the answer to natural healing. My recommendation is to use these foods on a regular basis to improve stamina, endurance and overall health.
Natural Food Remedies Boost Immunity
Cruciferous vegetables such as broccoli, collards, kale, mustard greens, and cauliflower – These veggies are packed with vitamins, selenium, bioflavenoids, and carotenoids, which help to fight disease. When broccoli is used along with tomatoes it is said to prevent and suppress the growth of cancer cells. Recommended -Two servings per day
Carrots – Besides being famous for helping your eyesight, carrots contain essential vitamins, potassium, phosphorus, and beta-carotene. All of these natural ingredients help your vitality.
Fruit – Everyday fruit such as apples, oranges, grapes, bananas and pears are especially important for getting vital vitamins, minerals and compounds into our diets.
Garlic – Studies crown this food the number one cancer fighter because it contains antiviral and antibacterial properties. It has been known to reduce bronchial infections and help calm a sore throat. Garlic stimulates the immune cell CD4 to proliferate and enhance its activity. Recommended - At least one clove a day, raw or cooked
Honey – Not only does this food taste good, it is loaded with antibacterial power. A common cold fighting concoction is a mix of honey, lemon and ginger in hot water.
Onion – Rich in the natural antibiotic, Alicin this veggie is known to maintain cardiovascular function.
Yoghurt – Billions of bacteria are lurking in your body, especially in your digestive system. Overuse of antibiotics can kill bad bacteria but it also kills what is known as good bacteria. Adding regular doses of probiotic yoghurt helps to replenish your good bacteria.
Shiitake Mushrooms – This particular type of mushroom is known to destroy cancer cells and kill ringworm. Active ingredients include a polysaccharide that stimulates immune cells and sulfides to attack fungi. Recommended - Six mushrooms per week
Benefits of Power Foods Backed by Research
The idea of eating the right foods, including herbs and supplements has long been the subject of much research. Of course there are other factors that enter into helping your immune system function at its best. According to immunologist Elinor Levy, PhD, in her book, “Ten Best Tools to Boost Your Immune System”, (Houghton Mifflin, 1996), she advises a healthy lifestyle based on exercise, reducing the effects of stress, along with eating the right foods.
• Skip sugar - Sugar is an enemy of your white blood cells and may keep them from doing their best job.
• Skip polyunsaturated fats in vegetable oils such as corn, safflower, and sunflower oil.
• Lose some weight – one study found that white blood cells in overweight people had a harder time fighting off infection.
• Stop stressing – Chronic stress impairs your immune system by affecting your thymus gland creating problems in your body’s ability to fight off infection.
• Exercise – Activity is a proven immune booster as long as it is in moderation. Overdoing it can be problematic.
• Take vitamins – Vitamin C is a natural immune booster so take it regularly alone or as part or a multi-vitamin.
Bruce Ames, cancer researcher found that people doubled their chances of developing cancer when they failed to eat five daily servings of antioxidant-rich plant foods. Foods containing indoles such as broccoli and kale may prevent tumors in the breast from forming.
Other studies supporting the inclusion of power foods in your diet to safeguard disease are equally as impressive. The substance in soybean products known as genestein is purported to starve tumors by blocking the flow of the blood to the source as reported by the National Academy of Sciences.
A study conducted by the American Health Foundation reported that Hispanic women had an exceptionally low rate of breast cancer due to beans as a mainstay in their diet.
The addition of pumpkin seeds, which are rich in zinc levels, was found to increase immune cells according to a study in American Journal of Obstetrics and Gynecology. Zinc deficiencies are associated with vaginal yeast infections and prostate disease.
Give your immune system the help it needs to safeguard your body against illness and disease. Do yourself a favor. Check out all the power foods you have in your refrigerator or pantry. Make it a point to include them in your diet to reap all the benefits they offer. Don’t forget to follow other healthy lifestyle tips to keep you well this season and all through the years to come.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Falls And Bone Fractures
Falls occur at any age but they are particularly common in people over sixty. As an orthopedic surgeon it is not uncommon for me to see elderly patients who have fractures due to accidental falls. One of my elderly patients was adamant that she was doing all she could to prevent bone loss by drinking plenty of milk on a daily basis. She seemed surprised to hear that although milk may be a good source of calcium, it is not the answer to giving your bones the support they need as you age.
The statistics are alarming when it comes to falls and fractures. According to the National Institute of Health one in every two women will suffer a fracture related to osteoporosis, a term used to describe bone loss. Unfortunately, many people live with osteoporosis without knowing it because there are no symptoms until a bone becomes so fragile that it is easily broken.
There are several interesting facts related to fractures worth mentioning:
• More than 90 percent of hip fractures are associated with osteoporosis.
• Nine out of 10 hip fractures in older Americans are the result of a fall.
• Elderly individuals who have a hip fracture are 5 to 20 percent more likely to die in the first year following that injury than others in this age group.
• For those living independently before a hip fracture, 15 to 25 percent will still be in long-term care institutions a year after their fracture.
• Most falls happen to women in their homes in the afternoon.
Why Falls Happen
A question I am often asked is why falls are more likely to happen as you age. There are many reasons of course. But some of the most common causes are directly linked to a person’s reflexes which slow down in older people. Reaction time becomes delayed making it harder to regain balance when something suddenly causes a shift of body weight. Also, loss of footing or traction is very common especially in wet or icy conditions. Other examples include tripping, or climbing on items intended for other purposes like using a chair to reach a high shelf.
Balance can be improved by doing muscle-strengthening exercises, and practicing them on a daily basis. Let’s not forget to make sure your vision is the best it can be. Get your eyes tested to obtain maximum vision correction, and make sure you are comfortable wearing bifocal or trifocal glasses. Poor vision can increase your risk of falling especially over uneven surfaces such as curbs, uneven floor elevations or sidewalks.
Another very important factor contributing to fractures is the fact that people lose body fat that could cushion bony areas. Loss of muscle strength which is also common adds to the risk of breaking a bone if a fall occurs.
Strengthen Your Bones
The first step is to ensure that you have strong bones that will support you and withstand minor falls. Begin strengthening your bones early in life in order to avoid bone loss as you age.
Although calcium is essential for bone strength, dairy products aren’t always the best source. In order for your bones to benefit from this important mineral, it must be able to absorb it. The pasteurization of dairy products destroys not only harmful bacteria but it also kills important enzymes which your body needs in order to absorb calcium. So, you may be ingesting lots of calcium which is never absorbed by your body.
Instead of milk and other dairy products, focus on other calcium sources such as sardines, calcium-fortified fruit juice, spinach and other leafy greens, broccoli and almonds. To insure you’re getting your recommended amount of calcium for your age, you may need to take a supplement.
Even if you’re getting plenty of calcium, you’re still not necessarily strengthening your bones. For best calcium absorption, your body also needs magnesium, manganese, and vitamin D. Pineapple is a good source of manganese and 15-20 minutes of sun exposure per day is great for vitamin D.
Recommendations for Calcium and Vitamin D Intake
Age (years) Calcium (mg) Vitamin D (IU)
19 to 30 1,000 200
31 to 50 1,000 200
51 to 70 1,200 400
70 and older 1,200 600
Upper limit 2,500 2,000
Source: NationalAcademy of Sciences, 1997
Preventing Falls
Even if you’re doing everything possible to maintain bone strength, precautions are always a good idea to prevent falls.
• At home - Clear walk-through areas of all electrical cords and other items. Maintain good lighting, especially in stairways. Install extra stair rails, if necessary. Use night lights. Install handrails and non-skid mats in the shower. Clean up kitchen spills immediately. Make sure throw rugs have rubber backings, or place rubber mats underneath.
• Outside - Wear rubber-soled shoes, especially if you live in an area with icy winter conditions. Carry a cane or other device to help you keep your balance.
• Stay Fit - Keeping your body in its best physical condition will ensure a minimum of falls. Regular exercise will increase your balance and coordination and help keep your body flexible. Weight-bearing exercise, such as walking or lifting light weights, will also build your bones.
• Medication - Avoid substances that can interfere with your balance. Many drugs and medications may cause you to feel light-headed, dizzy or drowsy and make you susceptible to falling. If you experience any dizziness at all, have your doctor investigate the cause and help you eliminate it.
Your bones support you so don’t disappoint them. Start now to keep your skeleton and muscular structure strong. Avoid fractures later in life by following a few lifestyle changes that will make a difference later on. You’ll be glad you did!
In Good Health,
Mark Bromson, M.D.
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2009 H1N1 Virus...Swine Flu
H1N1 virus, or more commonly known as swine flu, has everyone running to their doctors for advice about how to treat or prevent it. As an anti-aging doctor I am barraged with calls from patients over 60 years old asking if they are in the “high risk” category. I also have a waiting room filled with people showing flu like symptoms including fever, cough, sore throat, body aches, headache, chills and runny noses. Some patients infected with the 2009 H1N1 virus may have respiratory problems without a fever, therefore it may be difficult to diagnose.
How do you know what to do when you get sick? Better yet, what can you do now to prepare for the likelihood of contracting the swine flu virus? Before getting into prevention, let me share a few important facts regarding this high profile illness.
“High Risk” people are in a select group that may be subject to serious complications; 65 years and older, children under five years, pregnant women, and anyone with chronic medical conditions such as diabetes, heart disease asthma and kidney disease.
Approximately 70 % of people hospitalized with 2009 H1N1 virus have had one or more of these medical conditions.
There are very few cases and deaths of swine flu reported in people 65 years and older which is unlike the statistics with seasonal flu. Each year an average of 36,000 people die from flu-related illnesses and 200,000 are hospitalized from flu-related causes. Over 90% of deaths and 69% of hospitalization are with the 65 and older age group. The H1N1 virus on the other hand affects the 25 and younger age group and is responsible for fewer cases for people 65 and over.
Unfortunately, both seasonal flu and H1N1 virus can be spread easily from person to person and remain on objects that can lead to infection. People may be contagious from one day before getting sick to 5 to 7 days after. According to recent studies, the influenza virus can remain on surfaces such as doorknobs, up to 8 hours after being left there.
Protection First
The first line of defense against both seasonal and H1N1 virus is to get a flu vaccination. The vaccines are not the same so make sure you consult your doctor for specific information on which vaccine is best or whether it is advisable for you to get both. Flu vaccine is not the only thing you can do to guard against getting sick this season.
Here are a few prevention techniques to keep in mind:
• Wash your hands - Wash your hands often with hot, soapy water for approximately 15-20 seconds. If soap and water are not available, use an alcohol-based hand sanitizer.
• Stay away from sick people – Because the flu virus is spread when particles are airborne by way of a sneeze or cough it is important to stay away at least a few feet to avoid physical contact.
• Get plenty of sleep – The last thing your body needs is to lower your immune system by being fatigued. Get at least 8 hours of sleep to help keep you healthy.
• Drink plenty of water – Drinking water helps to flush toxins from your body and aids in mucous production in your sinuses. The recommended amount is 8 – 10 eight ounce glasses of water each day.
• Eat power foods – The best choice of foods to nourish your body and keep you strong are whole grains, green, leafy and colorful vegetables, and vitamin-rich fruits. Fatty foods slow down your metabolism and can lower your immune system.
• Watch alcohol consumption – Alcohol is actually an immune suppressant that can make you more susceptible to viral infections like swine flu.
• Exercise – Being physically active supports your immunity by increasing circulation and oxygen to your body. Mild to moderate exercise also rids your body of toxins through sweating and releases stress. Walking for 30-40 minutes 3-4 times a week is recommended for desired results.
• Careful what you touch – When you shake hands, use something someone gives you, touch public surfaces, you are putting yourself in harms way for infection. Make it a habit to wash your hands often and keep from touching your face until you have done so.
• See your doctor – Don’t assume that you are infected just because you have flu-like symptoms. If you live in an area where there are documented cases, or someone in your family or workplace has a confirmed case, or your symptoms are severe, see your doctor.
You’re Sick…Now What?
Stay home if your think you may have the flu. It is recommended that you stay home for at least 24 hours after your fever is gone except to get medical care. Your fever should be gone free and clear of medication to lower your temperature.
Cover your mouth with a tissue when you cough or sneeze and dispose of it in the trash after you use it. Wash your hands immediately after you cough or sneeze.
Stay away from others as much as possible.
To prevent the spread of germs keep surfaces clean by wiping them down with disinfectant according to directions on the label. Surfaces may include bedside tables, telephones, counters, and children’s toys.
Avoid sharing linens, eating utensils, and dishes with someone else if you are sick unless they are washed thoroughly first.
Learning to practice healthy habits is one way of safeguarding you and your family from viral infection. Know if you fall into a “high risk” category, see your doctor for advice and understand what to do if you do get sick. Take care of yourself, eat vitamin-rich foods, exercise, get plenty of sleep, and don’t overreact if you think you have the flu. Keep your concern over swine flu in perspective to keep it from taking over both your mind and body.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Oranges And Vitamin C
At the first sign of a runny nose many of my patients load up on Vitamin C for its protection and relief from the common cold. Some take vitamin C in supplement form whereas others prefer to stock up on juices and fruits. What most people are surprised to learn is that an orange does not top the list of fruits for vitamin C content although it is the most common. Other fruits such as guava, kiwi, and strawberries actually contain more vitamin C than citrus.
Vitamin C is also known as ascorbic acid which literally translated means “no scurvy.” Also known as vitamin C deficiency scurvy is caused by a lack of ascorbic acid, a nutrient found in fresh fruits and vegetables, especially citrus fruits. When navy sailors went on long journeys it was noted that some suffered with scurvy and others did not. Those who consumed lemons, limes, oranges, tomatoes, or green peppers did not show signs of scurvy which linked their health to the miracle of vitamin C.
Regardless of whether you take supplements, eat fruit, or drink juice, vitamin C has long been touted as a necessary dietary ingredient. The benefits of vitamin C date back to the 1970s when Linus Pauling, better known as the Father of Vitamin C, wrote the popular book “Vitamin C and the Common Cold.” Americans spread the word and before you know it everyone was taking high doses of vitamin C to cure colds and flu. Until the 1990s it became an accepted practice until studies showed that vitamin C did not actually prevent the common cold but rather reduced the severity and even shortened the duration.
The question my patients frequently ask is, “How much vitamin C is enough”? This is a very controversial subject. The FDA recommends a daily allowance of 60 to 90 mg/day but many doctors feel anywhere from 50 to 500 mg/day is beneficial. Clinical studies have shown that heavy doses do not provide any extra benefit. In fact, for as little as 250 mg/day which is the equivalent of 4 oranges, you can get protection against colds and flu.
Why Oranges?
Oranges are one of the most popular fruits in the world and is available from winter through summer with seasonal variations. Oranges may not be the best source of vitamin C but they are packed with other nutrients that make them an essential part of your diet. Just one orange provides 116.2% of the daily value for vitamin C and is the primary water-soluble antioxidant in the body. It helps prevent free radical damage both inside and outside your cells.
Oranges also provide substantial amounts of vitamin B1, dietary fiber, potassium and folic acid. A fiber found in citrus known as Pectin is responsible for lowering blood cholesterol levels and potassium protects against sodium-induced high blood pressure.
The juice from oranges helps replenish electrolytes in children with diarrhea. Folic acid is important because it can decrease the risk of rectal, cervical and other cancers. Orange juice can provide 100 micrograms of folic acid per 8 oz. serving. Citrus also contains active phytochemicals that protect your health. There are over 170 phytochemicals in oranges including carotenoids, flavonoids, terpenoids, limonoids, glucarates.
You may have read the word flavonoid in other Healthy Answers’ articles. Flavonoids have been known to reduce the risk of thrombosis and are inhibitors of tumor cell growth. As you can see taking Vitamin C does much more than reduce the common cold. It is an important anti-oxidant that helps protect you against cancers, heart disease, stress, and provides energy. Vitamin C is essential for sperm production, aids in the health of cartilage, joints, skin, and blood vessels.
It is recommended by the National Cancer Institute that you eat 5 or more servings a day of fruit and vegetables, especially green and yellow vegetables and citrus fruit. It is easy to see why oranges are a good choice for fulfilling your necessary allotment of vitamin C.
When you get hungry for a snack, reach for an orange! It not only tastes good but may just be your fountain of youth.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Razor Burns
Many patients come with what seems like a very common problem…razor burn. You too may have experienced that irritating rash that appears after shaving. It can be slightly itchy, with a noticeable rash on your face and neck. Sometimes it creates “razor bumps” that result from ingrown hairs that is not only uncomfortable but unsightly as well.
Everyone wants to look their best and a nice, clean shave is the way to start the day off right. You may associate razor burn with men who have to shave on a daily basis but I can tell you women have the problem too. It’s just that most women don’t come to their dermatologist with a problem rash due to improper shaving techniques. Men are more willing to open up and ask the proverbial question, “how can I prevent razor burn?’
There are a few general guidelines I recommend to my patients that will make a huge difference in the way they shave:
• When you are using a razor, you need something between you and the object. Moisturizing gels do just that by creating a barrier of film between your skin and the razor. Make it a habit to use a gel rather than soap. You will see a big difference in how your razor glides and the smoothness of your shave.
• Always shave in the same direction of hair growth. I know most people believe that shaving in the opposite direction is the thing to do but you will find more ingrown hairs, infected cuts, and sensitive skin areas by doing it this way.
• Don’t apply too much pressure just because you want a close shave. It could spell disaster instead of the clean shave you are looking to achieve.
• Perfumes in aftershaves can irritate your skin so try using lotion with aloe vera instead.
• Don’t forget to clean your razor with alcohol. You may not be aware of the bacteria that are left on your razor after you finish shaving. One knick or cut can open you up to infection so be mindful and dip your razor in rubbing alcohol before you shave the next time.
What To Do When Razor Burns Persist
When general tips aren’t enough I recommend a step by step procedure to shaving that prevents sensitive skin from becoming inflamed.
• Soften the beard – when the hair is soft it is more easily removed so the best time to shave is after a shower. Hot steam softens your beard but to get really soft, try using some hair conditioner and leave it on while you wash. When you rinse off you will find your beard to be soft and ready to shave.
• Exfoliate – this is a term used to describe a process to remove dead skin cells and bring potential ingrown hairs out of hiding. You can use a facial scrub or loofa whichever is easier on your skin type.
• Lubricate – look for a cream or gel rich in glycerin and coconut oil and free of alcohol. Avoid products with menthol, which can numb the skin and make it hard to feel razor drag. I recommend pre-shave oil for sensitive skin.
• Keep blades sharp – a dull blade is one of the leading causes of razor burn so replace it every 5 to 7 days. Make sure you rinse your blade often using cool water to remove creams, oils, and whiskers.
• Keep it light – don’t apply too much pressure; the weight of the razor is enough. Use short strokes instead of long which help cut down on the amount of pressure.
• Once is enough – avoid passing the blade over the same area more than once because every time the blade passes it shaves off a small layer of skin.
• Moisturize – look for balms that contain aloe, shea butter, and glycerin. Lavender also has healing properties besides having a great fragrance.
• Cold water rinse – cold water helps close up your pores and reduces the probability of forming ingrown hairs.
• Say no to aftershaves – for some people an aftershave feels refreshing but if you have sensitive skin it can be irritating. Try applying a soothing balm or aloe vera based cortisone cream to reduce redness.
• Razor bumps cream – if you are susceptible to ingrown hairs, there are products available that help prevent them from forming. Ask your dermatologist for creams that are best for your skin type.
• Finish the job – dry off the blade with a towel and keep it dry for the next time you shave. Wetness leads to a dull blade which will make shaving more difficult in the future.
If you shave on a regular basis you know how uncomfortable and inconvenient a razor burn can be. No one wants to be seen with red, unsightly bumps on their face and neck. Razor burn is something you can prevent by making a few changes in the way you shave. If your condition persists, see your dermatologist for advice. Shaving every day doesn’t have to be a chore when you follow a few easy techniques; start today for a smoother shave!
In Good Health,
Jay Brachfeld, M.D.
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E. coli Infection Could Happen To You
If you are one of the millions of Americans who love hamburgers, you might want to know a little more about what goes into the ground meat you are eating. It seems like more and more of my patients come to me with questions regarding E. coli and whether they should be concerned.
The truth is much of the food you eat goes straight to your kitchens and grocery stores without being properly tested to ensure its safety. Most of the time people trust the system to produce meat and other foods that are inspected and safe for consumption. No one expects to become ill because proper inspection practices are not in place. Unfortunately the E. coli strain infects about 70,000 Americans and kills over 50 a year.
If the U.S. Department of Agriculture is remiss in its responsibility to consumers, what can you do to protect yourself from infection? I tell my patients to be careful when it comes to how they cook their meat, what and where it originates, and symptoms associated with E. coli contamination. Let me begin by explaining a little about the E. coli strain and its symptoms.
About 7 days after you are infected with the germ you will experience severe stomach cramps and diarrhea. People infected with E. coli are extremely contagious and should stay home until there is proof that the infection is gone. The dangerous side effect of diarrhea is the loss of fluids and electrolytes which make you feel sick and tired. Diarrhea then turns to bloody stools accompanied by nausea and vomiting. It is important to see your doctor immediately if you think you might be a victim of E. coli.
The only treatment for E. coli contamination is to drink lots of water and watch for complications. If serious dehydration occurs fluids might have to be put into your veins with an IV. Do not take any medications for diarrhea unless your doctor prescribes it because it could be counterproductive and keep your intestines from getting rid of the germ.
Why Ground Beef?
Ground beef is more susceptible to carrying the E. coli germ because it is not just a chunk of meat run through a grinder. It is usually a combination of various grades of meat from different parts of cows and even from different slaughterhouses. What’s worse is that there is no federal requirement for grinders to test their ingredients for the bacteria.
In some cases, hamburgers are made from a mix of trimmings and scraps that are ground together along with the leaner cuts of beef. The low-grade ingredients are cut from areas of the cow that are more likely to have had contact with feces carrying E. coli. Although testing is encouraged by the U.S. Department of Agriculture, it is left to the slaughterhouse to come up with its own safety regulations.
It is easy to see why ground beef is not a completely safe product on the market. Even healthy beef and dairy cattle may carry the E. coli germ in their intestines that can become contaminated when it is ground up and mixed throughout the meat.
What To Do To Avoid E. coli Infection
It may be impossible for you to completely avoid getting E. coli but there are a few things that you can do for your own protection.
• Always wash your hands carefully with soap and water before you begin cooking.
• Cook ground beef completely with no pink showing anywhere.
• Do not eat bites of raw ground beef.
• Do not put cooked meat on a plate that had raw ground beef on it before.
• Cook hamburgers to 155 degrees F or more.
• Do not let meat sit on the counter to defrost. Instead use microwave or refrigerator.
• Wash cutting boards with hot water and soap that have touched raw meat or poultry.
• Keep raw meat and poultry separate from other foods.
• When ordering hamburgers in restaurants, always make sure they are well done so no pink shows through.
• Foods should be kept refrigerated or frozen.
• Leftovers should be refrigerated or thrown away immediately.
Remember the most common way to get E. coli is by eating contaminated food. You can get the germ if you don’t cook at a high temperature, or you don’t cook it long enough. Undercooked beef allows germs to enter your stomach and intestines.
Take responsibility for the food you eat and be careful how you handle and order your food. Before you take the next juicy bite of a hamburger, make sure you have done all you can to make sure it’s free of contaminants. Your health could depend upon it!
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Give Thanks
Thanksgiving is a wonderful time of year! For most people it means getting together with family and friends to give thanks, celebrate, feast and relax. It is the one day of the year you throw your diet to the wind and indulge yourself in a bountiful array of foods. Traditionally it is the mighty turkey that takes center stage along with a chorus of stuffing, mashed potatoes, gravy, squash, and other vegetables. Let’s not forget the cranberry sauce, relish tray and oh yes, the pumpkin pie.
It’s no wonder that the day after Thanksgiving brings on eaters’ remorse. You know what I mean; you eat too much, fall asleep watching the football game, then get up and eat some more. You might even be looking forward to those leftovers for tonight’s dinner. Well if you are feeling guilty, don’t! You may have given yourself more than just a full stomach. Many of the foods on your plate were loaded with immunity boosting anti-oxidants, vitamins and minerals such as selenium, zinc, beta-carotene, vitamin C and much, much more.
Health Benefits of Thanksgiving Dinner
If these power packed foods graced your Thanksgiving table, you’re in luck. Let’s take a look at some of the health benefits you may have gained from your dinner.
Turkey
Turkey is an excellent source of protein. Just a 4 oz. serving provides 65% of the daily value the body needs to make the pattern of amino acids we require. If that’s not enough, turkey contains selenium, which is a mineral that is an essential to the functioning of our thyroid metabolism, antioxidant defense systems, and immune function. Selenium has been suggested to induce DNA repair and inhibit cancer cells from reproducing. The same 4 oz. of turkey will provide 47% of the daily value of selenium needed.
Potatoes
Potatoes contain phytonutirents that have antioxidant activity. They are a good source of vitamin C and B6, copper, potassium, manganese, and dietary fiber. Potatoes get a bad reputation for being high in carbs but the benefits are not to be ignored.
The phytochemicals in potatoes rival that of broccoli, spinach and Brussels sprouts. Included in this group are flavonoids that help protect you against cardiovascular disease, respiratory problems and some cancers. Potatoes also contain high levels of vitamin C, folic acid, quercetin, and kukoamines which are known to have blood pressure lowering qualities. Make sure you bake, steam or sauté your potatoes to get the health benefits they provide.
Pumpkin and Winter Squash
Pumpkin and Winter Squash are an excellent source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin, B3 and pantothenic acid. There are a number of winter squash varieties including: butternut, acorn, hubbard, turban, and pumpkin. Beta-cryptoxanthin, an orange-red carotenoid is found in highest amounts in pumpkin, corn, red bell peppers, tangerines, oranges and peaches and may lower your risk of developing lung cancer.
Squash extract has been found to help support men’s health by reducing the symptoms of BPH (benign prostatic hypertrophy). This is a condition in which the prostate gland becomes enlarged, and interferes with urinary function.
Cranberry
Cranberries are truly one of nature’s gifts to humanity. Cranberry juice has long been recognized as an effective treatment for urinary tract infections and protection against viruses. Laboratory studies have shown that a phytonutrient isolated from cranberries is helpful in combating the herpes simplex virus. Cranberries have the ability to block adhesion of pathogenic organisms such as E. coli. Other studies show that cranberry juice prevents bacterium that causes gastric ulcers and is even effective in decreasing tooth decay.
Pecans
Pecans offer a package of health benefits that is impressive. Of course we are talking about the nuts themselves, not the sugar and corn syrup that goes into that glorious piece of pecan pie.
Dietary Guidelines say that eating 4-5 servings of nuts offer a number of healthy advantages.
Pecans are a rich source of oleic acid, the same type of fatty acid found in olive oil. It was found that oleic acid has the ability to suppress a gene in cells that trigger breast cancer. One ounce serving of pecans provides 25% more oleic acid than one tablespoon of olive oil. Including pecans in your daily diet helps lower cholesterol and has also shown to be effective in treating BPH as described earlier. Pecans are also low in carbs so they are great for people on a weight loss plan.
Red Wine
Red wine is a wonderful way to celebrate a holiday and is a compliment to any good meal. Besides being festive, red wine is rich in antioxidants flavonoids and resveratrol which is found in grape skins and seeds. Resveratrol increases HDL cholesterol and prevents blood clotting. Flavonoids help prevent blood clots and plaques formation in the arteries.
The Choice Is Yours
Eating the right foods will actually enhance your health and give you the energy you need to get up and get going. Remember balance is the key to a healthy lifestyle. Exercise daily, get plenty of sleep, and make wise eating choices to boost your immunity. Stock your medicine cabinet full of natural remedies to supplement your diet and help you stay well all year long.
I sincerely hope you had a happy Thanksgiving and are feeling somewhat relieved to know that the foods you so enjoy pack a healthy punch. Thank you to all our loyal customers for believing as we do, that our products contain the purest natural ingredients and innovative formulas to help you reach your highest health goals.
At Vitalmax we work hard to take the very best that nature has to offer, pass it on to you and your family to keep you feeling and looking your best.
In good health,
Al Serin
President, Vitalmax Vitamins
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