Thinking Of Going On A Detox Diet? Read This!
Could Your Lower Back Pain Be Degenerative Disc Disease?
Is Your Diet To Blame For Being Depressed?
Increase Fiber And Blast Belly Fat!
Is Your Hand Sanitizer Really Killing Germs?
Gotta Fly? Beat On-Board Bugs And Other Ailments
Foggy, Tired And Cranky? B-Vitamins To The Rescue!
Has Stress Become A Pain In Your Neck? Banish It!
Lower Cholesterol Bonus- A Healthy Prostate!
Keep Your Pets AND Manage Your Allergies!
Green Foods
“What’s all the hype about eating green foods?” This is a question many of my patients are asking me more often these days. It seems everywhere you look there is some mention of going green in one way or another. People are not only becoming more conscious about preserving the environment, they also want to protect their bodies from everyday pollutants. Choosing foods described as “detoxifiers” are considered good for the liver and helpful in ridding the body of food preservatives.
Detox diets usually recommend cutting out many foods with additives, along with meat and dairy products to combat what is known as “toxic overload.” Symptoms thought to be associated with this condition are headaches, muscle weakness, nervousness, diarrhea, and fatigue. Detox diets can sometimes cause light headedness because you are not getting the nutrients your body needs to function at its best.
As a doctor specializing in anti aging, I lean toward daily prevention in lieu of a drastic short term diet. There are so many natural food choices and supplements that offer protection from cancer and other diseases that it makes sense to add them to your diet on a regular basis.
Here is a short list of good-for-you greens that you can easily find in your own kitchen.
• Broccoli, kale, baby greens, and spinach are versatile fiber foods. Spinach has about 3.5 grams of fiber per ½ cup and broccoli about 4 grams per ½ cups.
• Green tea is a healthy habit that has been known to lower cancer rates. It is loaded with anti-oxidants that help make carcinogens less toxic.
• Lime is plentiful in vitamin C and is a potent antioxidant and has been proven to inhibit growth of some tumors.
Other Greens You May Not Know About
This may be an old familiar refrain; eat your spinach, broccoli, green leafy vegetables and drink plenty of green tea to stay healthy and live longer. Of course this is good practice, but do you know there are other green foods you might be missing that are packed with incredible nutritional value? These power foods are wheat grass, barely grass, alfalfa, chlorella, spirulina, and chlorophyll. You may not find them in your pantry but research has shown that they can make powerful contributions to your health, energy, and level of well-being.
Let me provide a little history to give you some background. It all started a long time ago as far back as 1928 when a Kansas City chemist, Dr. Charles Schnabel tried to find a supplement that would increase egg production of hens. After many experiments and getting very few benefits, he realized the chlorophyll in plants was very similar to the blood of human beings. With that in mind, he supplemented the hens’ feed with a greens mixture containing a large amount of immature wheat and oats.
As you might have guessed, egg production more than doubled and even resulted in healthier chicks. This prompted more studies of cereal grasses and their benefits. The following list includes a few of the most important findings about greens and how they affect your health.
• Alfalfa increases energy, prevents and lessens high blood pressure, protects against hemorrhaging, and contributes to normal clotting. Herbalists have found alfalfa to be a tonic to the kidneys and liver, good for the prostate and reproductive system, and glands.
• Spirulina is blue - green alga that is beneficial to the human diet because it helps neutralize free radical damage that may weaken and age human cells. It has been found to be incredibly active as a fighting agent against the AIDS virus, cancer, and appears to protect the vision of elderly people from deterioration.
• Chlorella seems to be the leader in green foods when it comes to research. Over 1,000 scientific papers have been written about its value. The Japanese, who lead chlorella research, discovered that it detoxifies the body of harmful chemicals.
• Chlorophyll, mentioned earlier in relation to the production of eggs, is also a detoxifier of environmental pollutants. It helps with deep infections, skin disorders, and advanced stages of periodontal disease. Chlorophyll has proven to be an aid for head colds, inflammation of the mucous membrane of the nose, inner ear infections, and inflammations.
Scientific research supports the added benefits of green foods, not just the kind you can put in a salad.You don’t have to go on a rigid “detox” diet to protect your body from free radicals and food preservatives. The good news is you can get these fabulous good-for-you greens in supplement form to give you all the benefits without taking time out of your busy schedule to shop or prepare nutritious meals. If eating spinach and drinking green tea isn’t for you, talk to your doctor about whether a natural green supplement would be of benefit to you. A daily dose of greens could make all the difference in your vitality and overall good health and well-being.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Degenerative Disc Disease
If you suffer with back pain, you might be interested to know you are not alone. A large percentage of my patients come to me for this very reason, complaining of lower back or neck pain. When I mention the word degenerative disc disease, they seem confused because they immediately think their pain will get progressively worse. It is understandable that patients find the words “degenerative” and “disease” misleading. Let me explain.
The term degenerative refers to the disc in your spine that is degenerating but does not apply to symptoms worsening. Pain associated with degenerative disc disease (DDD) usually does not progress and can even get better over time. Another misnomer regarding DDD is that it is referred to as a disease but it is actually a painful condition resulting from disc damage. Although DDD may occur more often in older people because of use and abuse over the years, the younger group may also develop this condition.
What Causes DDD?
When explaining the causes of DDD, it helps to understand a little about the anatomy of your spine. In between each one of your discs there are pillow-like cushions known as discs. They are important because they help your back carry weight and allow it to move. As you age the discs in your spine become thinner, lose their elasticity and are no longer able to absorb shock. The characteristics of the discs change from being soft and fluid to stiff and rigid, restricting your movement and causing pain.
There are many stages your discs go through as you develop DDD as you can see in the illustration. Notice that some discs may bulge, herniate, or thin which may cause bone spurs (osteophytes) to form as your spine tries to adjust to the changes. Simply stated, as you age, your discs change, your bones are affected, and you experience pain. It is similar to a domino effect, one thing happens, which leads to another, causing more degeneration, and so on.
What If You Think You Have DDD?
It’s easy to think you have DDD especially if you suffer with pain in your back or neck. The important thing is to know where the pain is located, whether it is chronic or a sudden flare up, and what you have done to make it better or worse. For instance, you may notice patterns in your activities that cause more pain sitting for long periods, bending, lifting, or twisting. You may have less pain when walking, running, lying down, or if you change positions often.
Typical questions your doctor will ask you are: 1) when the pain started, 2) what activities you have recently done, 3) what you have taken for pain relief, and 4) is the pain localized or does it travel to other parts of your body.
DDD can develop in any part of your spine but it is most common in your lower back or neck. Knowing when to seek medical attention is very important to your overall health. Here are a few warning signs that will help you decide if you need immediate help:
• Pain is getting worse
• Disabling pain
• Leg weakness, pain, numbness, or tingling
• Loss of bowel or bladder control
You may choose to see a spine specialist who will perform physical and neurological exams to test your reflexes, muscle strength, nerve changes, and pain center. A physical exam will check your posture, range of motion of your joints, and any movement that causes you pain. A neurological exam determines the effect of DDD on your nerves and spinal cord.
There are many other tests your doctor may want to do to diagnose DDD. These include x-rays that are helpful in showing narrowed spinal channels, fractures, bone spurs, or osteoarthritis. You may also be asked to get a flexion and extension x-ray to evaluate the stability of your spine and range of motion of your joints.
Sometimes a CAT scan or MRI may be required to show the soft tissues in your spine that identify bulging or herniated discs.
Additional tests may be required to diagnose DDD.
• Bone Scan: A test to detect spinal problems such as osteoarthritis, fractures, or infections related to DDD. By injecting a very small amount of radioactive material into a blood vessel your doctor will be able to figure out where the problem is by focusing on the hot spots; areas where more radioactive material has collected.
• Discogram or discography: A procedure used to confirm or deny the disc as the source of your pain. Harmless dye is injected into one of your discs and if there is a problem such as a herniated disc, it will be apparent.
• Myelogram: A test to see if you have a spinal cord disorder. Dye is injected into the area around your spinal cord and nerves followed by an x-ray or CT scan. This will produce a detailed picture of your spine, especially the bones, to pin point abnormalities.
As you can see, there are many helpful tests and scans that assist your doctor in finding the cause of your pain. There may be reasons why you are experiencing pain or developing DDD. It could be that someone in your family has degenerative disc disease and you are pre-disposed to the condition. Remember too that how you live your life plays into DDD. Smoking, for example, decreases the amount of water in your discs which makes them less able to absorb movement.
See your doctor if your pain persists or travels to other parts of your body. Know when to seek medical attention and be careful not to put too much stress and strain on your back. Take care of your body and it will take care of you for many years to come.
In Good Health,
Mark Bromson, M.D.
________________________________________
Use Of Antidepressants
The prescribing of antidepressant drugs doubled between 1996 and 2005 and rose from 13 million to 27 million users during that time frame. I have to admit that many patients come to me complaining of symptoms that could be diagnosed as depression. Some tell me they have crying spells, or are void of ambition, or are having trouble sleeping. In my practice, I err on the side of caution when it comes to prescribing antidepressant drugs. The truth is that not everyone is clinically depressed.
All too often, patients are looking for a way to make their lives happier. People want to feel better so they try to find a way to lighten up their mood by taking a drug to mask their sadness. Clinical depression is a very complex and potentially dangerous disorder that needs the help of a psychotherapist if drugs are to be prescribed. If you think you might be depressed ask yourself if you have any or all of the following symptoms:
• Persistent sad, anxious, or "empty" mood
• Feelings of hopelessness, pessimism
• Feelings of guilt, worthlessness, helplessness
• Loss of interest or pleasure in hobbies and activities that were once enjoyed
• Decreased energy, fatigue, being "slowed down"
• Difficulty concentrating, remembering, making decisions
• Insomnia, early-morning awakening, or oversleeping
• Appetite and/or weight loss or overeating and weight gain
• Thoughts of death or suicide; suicide attempts
• Restlessness, irritability
• Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain
Consult your doctor for the best method of treatment if you feel you are suffering from depression. On the other hand if you find yourself cranky, tired, or a little down in the dumps, you may be able to boost your mood by simply changing what you eat and when you eat it.
Foods To Boost Your Mood
What you eat makes a difference in how you feel. Your choice of food affects your health and your mental state as well. If you are feeling irritable or tired it could be due to a vitamin or mineral deficiency. By simply making a few changes in your eating plan you could alter your mental state. That’s why I recommend my patients try a few strategies first to see if it makes a difference in how they feel.
Blood sugars
In order to provide your brain and body with a constant food source, try to eat every 4-5 hours. This will prevent your blood sugar from dipping and keep your insulin from spiking. If you are hypoglycemic you may have to increase your eating to every 2-3 hours.
Limit concentrated sources of sugar such as candy, fruit juice, jam, syrup, and sodas that can cause your blood sugar to rise or drop leaving you fatigued. Other refined carbohydrates can also turn into sugar when they are metabolized so it is best to avoid starches like bagels, and white bread. The better choice would be vegetables, fruit, beans, peas, or any other high-quality carbohydrate.
Fiber
Mood swings are caused by an increase in blood sugar so it makes sense that slowing down the absorption of sugar in your blood would be helpful. Foods rich in soluble fiber help to accomplish this task thereby lessening mood swings. Add oats, brown rice, barley, apples, pears, oranges, sweet potatoes, beans and strawberries into your diet.
Protein
Protein helps slow down the absorption of carbohydrates in the blood which gives you energy and a productive feeling. Include poultry, seafood, fish, veal, tofu, eggs, and low-fat yogurt in your diet.
Omega-3 fats
Research supports the fact that omega-3 fatty acids are present in the brain at higher levels than other parts of the body. Omega-3 fats have shown to be mood lifting and help alleviate depression along with enhancing mental performance. Foods rich in omega-3 fatty acids are salmon, mackerel, sardines, ground flaxseeds, canola oil, and walnuts.
Folic acid and B12
There are two B vitamins that are related to moods, folate and vitamin B12. There is scientific evidence to indicate that a deficiency in these two vitamins is somehow related to depression. It is believed that these vitamins are used to create serotonin, which is a key transmitter that helps to stabilize and normalize mood. Food rich in folate are lentils, black-eyed peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ, and oranges. Vitamin B12 can be found in clams, oysters, crab, wild salmon, lean beef, cottage cheese, low-fat yogurt, milk, and eggs.
Vitamin D
Vitamin D is thought to help relieve mood disorders because it increases the amounts of serotonin and is associated with helping with “seasonal affective disorder” or the winter blues. Foods to include in your diet rich in vitamin D are fat free and low-fat milk, fortified soy mild and egg yolks.
Tips To Keep Your Mood At Even Keel
Knowing which foods to eat to boost your mood is just the beginning to a healthier lifestyle. Follow these simple tips along with a nourishing diet to get you out of the winter doldrums and into a sunnier mental state.
• Eat small meals and healthy snacks throughout the day. Don’t skip meals, especially breakfast.
• Make sure your diet includes healthy, monounsaturated fats, such as olive oil instead of butter. Stay away from extreme low fat diets.
• Eat plenty of fresh fruits and vegetables to get enough vitamin B6, folic acid, vitamin C and zinc which all are needed for your body to manufacture serotonin.
• Eat a meal with amino acid tryptophan, like turkey or chicken. Add a carb such as a whole grain roll, to help your body absorb the tryptophan more easily.
• Cut back on drinking caffeinated beverages.
• Don’t follow diets that cut out an entire food group, such as Atkins diet.
• Exercise at least 20-30 minutes daily to help reduce stress and anxiety.
Before you resort to taking an antidepressant think about trying a few natural alternatives instead. Take stock of what and when you are eating your meals. There are many vitamin and mineral supplements to help you reach your dietary goals. Consult your doctor or a nutrition expert to guide you in planning a healthy program that could make the difference in your mental attitude, energy level, and overall well-being.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Fiber Fights Belly Fat And Disease
In my busy practice, one of the most common complaints I hear is, “Dr. Rosenberg, how can I get rid of all this belly fat?” Well, I’d like to share with you some exciting results of a new study out of the University of Southern California. The study found that by just adding 6 grams more of fiber to your diet everyday you can shrink your belly fat significantly. In the participants studied, it was found that belly fat increased by a whopping 21% in those who ate less fiber, and decreased by 4% in those who ate more fiber.
Let me tell you a little about why we should be concerned about reducing belly fat. It is the most dangerous type of fat to have as it surrounds all your major organs like the liver, pancreas, small and large intestines, and heart which can cause fatty liver disease, diabetes, cancer, heart disease, and stroke. In addition, after age 40, belly fat can also contribute to your risk of developing Alzheimer’s dementia.
It’s important to know that belly fat is an equal opportunity health problem for both men and women. However, men have the unfair advantage in gaining weight around their bellies where woman tend to gain weight all over. For that reason, men are at higher risk for the diseases associated with that spare tire. So, if you are overweight, you need to:
• Reduce your overall weight with a high fiber, lower fat diet.
• Exercise 30 minutes a day. Aerobic exercise burns belly fat first!
• Do moderate strength training 3 times a week. Builds muscle which helps you burn overall fat.
\To answer the question from above here’s an easy method to determine if the amount of belly fat you have is too much.
• Get a tailor’s cloth tape measure. Place it around your bare abdomen, just above your hipbone.
• For men: Over 40 inches is too much.
• For women: Over 35 inches is too much.
How Fiber Helps Rid Belly Fat
Now that you know if you have too much belly fat, I’d like to briefly explain to you how eating more fiber can help you get rid of it. First, let me tell you what fiber is and how it fights disease associated with belly fat:
• There are 2 types of fiber that you need everyday to maintain health, soluble and insoluble. Soluble fiber includes oat bran, barley, seeds, beans, lentils, and some fruits and vegetables. It attracts water and creates a gel that can move easily through your intestines. Insoluble fiber includes wheat bran, vegetables, and whole grains. It speeds up “transit time”, the amount of time it takes for digested food to leave your intestines.
• Fiber helps to sweep cholesterol, fats and toxins out of your intestines which decreases cholesterol in your blood stream and prevents buildup of toxic wastes. It also helps you absorb vitamins and minerals correctly. Adequate fiber intake remedies constipation and belly bloat which can make your belly appear larger.
• Fiber, especially the soluble type, helps slow down the absorption rate of carbohydrates (sugars) into your blood stream. Your pancreas then does not pump out too much insulin thereby preventing insulin resistance which can lead to diabetes, heart disease and stroke.
The National Cancer Institute recommends that you eat between 25-35 grams of fiber a day. You must read labels on food packages to determine how much fiber is in the food that you eat. Below is a list of a few high fiber sources to help you reach your goal.
SOLUBLE FIBER SOURCES
Food Serving Size
Total Grams
Raspberries 1 cup 8
Pear 1 medium 5.5
Cooked Lentils 1 cup 15.6
Bran flakes ¾ cup 5.3
INSOLUBLE FIBER SOURCES
Food Serving Size
Total Grams
Whole wheat bagel 1 10
Spaghetti, whole wheat, cooked 1 cup 6.2
Cooked artichoke 1 cup 10.3
Peas, cooked 1 cup 8.8
Above food sources taken from Mayo Clinic’s partial list.
As we age, if we don’t stay physically active, or if we consume less fiber than is recommended, we contribute to gaining belly fat and putting ourselves at risk for disease. But, the good news is, research shows that if you increase your fiber intake, along with your exercise level, you’ll go a long way in achieving a healthy body weight, decreasing unhealthy belly fat and the risk of disease along with it.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Hand Sanitizers
When my patients ask me what they can do to protect themselves from the spread of germs, my answer is always the same, “wash your hands with soap and water every chance you get.” Why then is there such a push toward the use of hand sanitizers? Studies show that using alcohol-based hand sanitizers is a safe, effective method of disinfecting hands between regular hand washing and should be used only as a supplement.
You see dispensers everywhere, in schools, hospitals, child care centers, airports, and atop the gangways of cruise ships. I have to confess I make instant hand sanitizers readily available in my office. In as much as alcohol- based rubs are helpful in curbing the spread of germs on hands that aren’t visibly soiled there may be some concern regarding their use. I tell my patients that there is good news and bad news when it comes to hand sanitizers. Here’s what I mean.
Pros and Cons for the Use of Hand Sanitizers
Not all brands of hand sanitizers are the same. A study published in the journal of Emerging Infectious Diseases disclosed that at least one brand did not contain the necessary 60 percent alcohol needed to kill harmful bacteria and viruses. The concentration of ethyl alcohol, ethanol, or some variation should be between 60 and 95 percent in order to be effective so be sure to read the label before buying the product. Most brands of hand sanitizers look alike, same bottle, pump and price.
Hand sanitizers are not recommended in place of soap and water because alcohol doesn’t cut through grime, so dirt, blood, feces or other soil should be washed away first. If soap and water is not available, of course, alcohol-based rubs are a healthy precaution. For instance, if you sneeze in the car, or you are immobile, or you stop to put in contact lenses by all means use your hand sanitizer. Studies have shown that micro-organisms are much more prevalent on phone receivers, computer keyboards, and desk tops so using a hand sanitizer in this situation is a good idea.
As a dermatologist, I caution my patients to be careful not to overuse sanitizers because they can dry out the skin due to their alcohol content. If you have dry, cracking skin you should avoid using an alcohol based product until your skin has healed since it may only exacerbate your condition. If bacteria get into the cracks of your skin it can lead to infection.
Knowing how much to use is important too. Use enough gel to cover your hands thoroughly on all sides. The rule of thumb is if your hands dry within 10 to 15 seconds you haven’t used enough. If you are a parent or grandparent, you may want to consider using hand sanitizers on children only when necessary and always keep
alcohol-based gels out of children’s reach.
Keep in mind that any product containing alcohol is flammable and should not be stored or used anywhere near heat or fire. Make sure your hands are completely dry before using a cigarette lighter or other lighting device.
Germ Killing Soaps
The major objective of using hand sanitizers is to kill germs before they can spread or make you sick. There are a number of household products containing germ-killing ingredients in addition to alcohol-based gels and creams. You see ads everywhere for anti-bacterial hand soap, dishwashing liquid, cleaning fluids, and many more. It is estimated that more than 700 antimicrobial-infused products are on the market all claiming to keep you safe from viruses, colds, and flu.
If you are confused about what to buy to protect yourself and your family from harmful bacteria you are not alone. Let’s take a look at a few terms and their function to help you sort out which product is best for the job.
• Antimicrobials – a general term for an ingredient that kills bacteria, viruses, or molds.
• Antibacterials – only effective against bacteria
• Disinfectants – products that kill micro-organisms (usually both bacteria and viruses) on surfaces like countertops
• Antiseptics – products for use on skin for cuts and scrapes
In 2005, an FDA advisory panel of experts decided that antibacterial soaps were no more effective than regular soap and water in fighting infections. Most soap contains an ingredient called triclosan that kills bacteria but has little or no effect on viruses. It’s important to note that not all microbes are bad for us. Beneficial microbes are helpful to our digestive tract and are needed to help our blood to clot when we get a cut. There is some speculation that limited exposure to bacteria in the environment actually helps to develop your immune system.
Always read the label and be careful when buying a product that claims to have germ killing ingredients. There are a number of alternative antimicrobials available that are also non-toxic:
• Vinegar and borax are excellent agents for cleaning but will not disinfect.
• Tea tree oil, grapefruit seed extract are often used as disinfectants and are used as ingredients in some commercial products.
• Hydrogen peroxide is one of the safest disinfectants on the market and can be purchased as an over the counter antiseptic. Be sure that the concentration of hydrogen peroxide is not more that 3 percent. A higher percentage is dangerous and should not be used for this purpose.
We all want to do what we can to prevent the spread of germs but remember there is nothing better than good old fashioned soap and water. Wash your hands frequently. Consider using non-toxic ingredients that are not only easier on your skin but better for the environment as well!
In Good Health,
Jay Brachfeld, M.D.
________________________________________
Air Travel Health Issues
As the holidays are drawing closer and you may be traveling by air to visit friends and relatives, I'd like to talk to you about some of the health concerns associated with flying and what you can do to ensure that you can stay healthy and enjoy your trip.
Airplane Cabins A Potential Breeding Ground for Illness
To begin with, air quality on most commercial air carriers is very dry, about 50% recirculated, and who knows how good, or how clean, the air filters are. You might wonder why not simply add a humidifier to the cabin air? Well, to do so would mean to increase the chances of bacteria, fungi and molds reproducing in that enclosed space that can lead to upper respiratory and other illnesses. When flights are at capacity for passengers, your chances of catching a cold or the flu from fellow passengers are much higher than traveling on a bus or a train because of the “canned” air.
There can also be a higher level of ozone in cabin air which can affect infants, those with asthma, and the elderly in how they exchange oxygen and carbon dioxide. Breathing is typically more shallow in these passengers and oxygen intake while flying might be decreased. This could result in asthma attacks or a condition like hypoxia, a condition caused by lack of oxygen.
Even though these potential health concerns exist, there are some important things you can do to help keep you bug-free and breathing easy on your flight:
• Immunity boosters like Vitamin C, Vitamin D3, will keep your immune response high to ward off any onboard infections.
• Hydrate: Pre/during flight, drink water. Most airport waiting areas have bottled water available at food kiosks and on board. Avoid excessive alcohol or caffeinated drinks as they can dehydrate you.
• Using a saline nasal spray during your flight will keep your nasal passages moist and less irritated. Makes it harder for bugs to gain entry.
• Get enough sleep before you fly. Adequate rest will also help boost your immune response. And you can take short naps during your flight as well.
• Wash your hands with hot water and soap before boarding and bring a small bottle of hand sanitizer in your carry on that you can easily access.
• If you are immunodeficient with a chronic illness and must fly, you might consider wearing a HEPA filter face mask specially formulated to keep out viruses and bacteria. It could prevent you from starting off your holiday visit in the local ER.
• Those with special oxygen needs should check with your airline carrier. Federal Aviation rules prohibit you carrying your own oxygen tank onboard. Airline carriers will provide passengers with oxygen for an extra fee.
Prolonged Sitting Poses Special Problems
For the past 10 years, medical research and the Federal Aviation Authority have been aware that air flight can contribute to the development of deep vein thrombosis, or blood clots, in passengers from prolonged sitting during longer flights. However, a few simple things can prevent you from getting a blood clot:
• Walk to the lavatory several times to get your circulation moving.
• Do calf muscle stretches. Flex your toes toward, then away from you.
• Drinking water also helps prevent blood clots.
• Avoid alcohol and sedatives which contribute to circulation slowing.
• Shift your position several times to prevent blood pooling in legs.
• Consider wearing support hose during your flight.
Avoid Airplane Ear
Another potential health concern that can affect you while flying is a condition called barotrauma, or airplane ear. This occurs when the air pressure in your middle ear and the air pressure in your environment are out of balance. You feel it by your ears popping at the start of your flight when your plane climbs and at the end of your flight when it descends. Some stuffiness may result in your ears with muffled hearing. Most people, however, experience only some momentary popping sensations which can alleviated by:
• Chewing gum, yawning, or even swallowing that will correct the air pressure difference your inner ear experiences.
Airplane ear, in some cases, can be more serious and require the attention of a physician. If you experience these symptoms, please see a doctor at your earliest convenience after flight:
• Severe pain and/or bleeding from the ear.
• Hearing loss and/or tinnitus, a ringing, in your ear.
• Vertigo, or a dizzy, spinning sensation.
While there are some real health concerns to be aware of associated with flying, for the most part it should be an enjoyable part of your travel that gives you a little extra time to read a book, talk to a fellow passenger, plan your destination activities, or even take a nap. Practicing the above flying health suggestions can help you have a comfortable and ailment free trip so you can arrive at your destination and back home again refreshed and healthy!
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Modern Life And B Vitamin Deficiency
I think the most common complaints I hear as a physician, from men and women alike are, “I’m tired, I forget things, I’m cranky, I don’t have any energy to get through my day, I’m depressed”. Our modern, fast-paced lives can cause us to be chronically tired, forgetful, anxious, or feeling down. You rely more and more on popular over-caffeinated energy drinks, sodas, and coffee, to not only get you through your busy day but give you a temporary mood lift. However, you might actually have a vitamin B deficiency.
First, let’s talk about the ways in which different factors in your life might be contributing to a depletion of B vitamins:
Stress: Many of my patients are burning the candle at both ends working long hours, maintaining family life duties, juggling kids schedules and the financial pressures of managing a home. They lack sleep, get very little exercise and go through their daily routine exhausted. Chronic stress of this nature can really burn out B vitamin stores and impair your nervous system.
Bad Diets: Along with fast paced lives, many of my patients depend on take-out and fast-foods. These foods tend to be high in carbohydrates which deplete B vitamins. They don’t eat enough fresh fruits and vegetables that provide good sources of B vitamins. Many people have stopped eating meat, especially red meat, which is one of the best, most absorbable sources of B12 that exists.
Alcohol Consumption: Alcohol depletes the B1 vitamin thiamine, a deficiency that can be very detrimental to your nervous system and mental processes. Too much alcohol over a prolonged period can leave you mentally foggy, unable to concentrate, with word finding difficulty and a poor memory.
Aging: Just simply getting older causes us to develop Vitamin B12 deficiencies because our ability to absorb it from our food lessens with age. In fact, men over 40 are at higher risk for developing B12 deficiencies and Alzheimer-like dementia as a result. This condition is reversible with B12 supplementation.
Get Adequate B Vitamins
I’d like to share with you the importance of adequate levels of B Vitamins in your diet. There are 12 B Vitamins, all with their specific role in human health, but the most common deficiencies occur in B1, B2, B9 and B12. The best way to get all B Vitamins is from your food as the body can break down natural sources better. However, supplementing with a good B-Complex Vitamin formula can be added insurance in maintaining proper levels.
B Vitamins are water soluble and are washed out of the body through excretion of urine so toxic levels are rare. However, B12 is the only B vitamin that stores itself in your liver, kidneys, and other tissues, so inadequate intake might not show up until its completely depleted. A simple blood test at your physician’s office can show if you are deficient in B12.
Below is a brief outline of what these 4 particular B vitamins do; in what foods they can be found, and the symptoms associated with the deficiencies.
Vitamin B1–Thiamine: Maintains energy, muscles, nerve functions, mental focus. Good food sources include sunflower seeds, tuna, cooked black beans, green peas. Deficiencies are rare unless you have a high alcohol intake. Symptoms are loss of appetite, weakness/tenderness of muscles, numbness and tingling, “pins and needles” sensations in feet.
Vitamin B2-Riboflavin: Supports energy at a cellular level. Along with B6 and B9 (folic acid) maintains normal homocysteine levels crucial for heart health and prevention of heart attack. This is especially important for men as they are at higher risk for heart disease. Good food sources include calves liver, crimini mushrooms, venison and yogurt. Those most prone to deficiencies are alcoholics, lactose intolerant individuals, and women who use oral contraceptives. Deficiency symptoms are light sensitivity, tearing, burning of the eyes, skin cracks at sides of mouth, peeling of skin around the nose, and genital lesions.
Vitamin B9-Folic acid: Crucial for pregnant women to prevent severe neural tube birth defects in infants. Maintains normal homocysteine blood levels and helps prevent arteriosclerosis. Since folic acid fortification regulations of commercial foods, stroke and heart attack rates have decreased by 15%. Good sources of B9 folic acid include leafy green vegetables (fresh is best as heat destroys folic acid), liver, lentils, legumes, brown rice, poultry, pork. Deficiency symptoms include severe anemia, elevated homocysteine levels, gastric upset, impaired brain and nerve functions.
Vitamin B12-Cyanocobalamin: Maintains proper red blood cell formation and the integrity of nerve tissue and neurological function. Good sources of B12 are red meat, fish and dairy products. Though B12 deficiencies can occur in both women and men, older men seem particularly vulnerable to it. Deficiency symptoms include anemia, tingling or numbness of the toes and fingers, confusion, forgetfulness, Alzheimer-like dementia, muscle weakness, susceptibility to infections, and low sperm counts.
To ensure that you don’t develop B vitamin deficiencies, you need to lessen stress levels by adding more exercise and enjoyable activities to your life along with adopting healthier sleep habits. Aging is inevitable, but our decreased capacity to absorb Vitamin B12 as we grow older is easily remedied. Supplementation of B12 via pills, or even injections by your physician, can help us stay mentally sharp and energetic. Including good food sources of B vitamins in your diet and limiting consumption of alcohol will also help you prevent deficiencies and the diseases they can cause.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Stress Creates Neck And Shoulder Pain
Lately I’ve seen patients with a lot of muscle tension in their neck and shoulders. Their shoulders are hunched up under their ears, and their necks so stiff they can barely move them. Severe neck and shoulder stiffness and pain may require physical therapy to alleviate symptoms, but I’d like to share with you the things you can do to both prevent and alleviate neck and shoulder pain.
Causes of Neck and Shoulder Pain
My patients are surprised when I tell them that most neck and shoulder stress/pain is caused by structural stress, simple things we do everyday that can cause neck and shoulder pain:
• Bad posture - Sitting, or standing, with poor posture, or slouching, causes your head to tilt forward putting continual torque on neck and shoulder muscles to prevent your head from sliding forward.
• Raising the shoulder muscles – In our daily routine, we continuously, usually unknowingly, raise the levator scapulae, the major muscles of the shoulders.
This creates tension of the neck and base of skull muscles. We do this in a few ways:
1. Typing at a keyboard that is too high – and/or resting your elbows on arm rests of a too low chair while you work at a desk causes your shoulders to ride up. Spend 8 hours everyday, 5 days a week doing this and you can cause pain in your neck and shoulders.
2. Cradling a phone between your ear and shoulder – many of us do this several times a day if our jobs require talking on the phone.
3. Doing overhead work that causes you to lift your arms above your head for long periods of time, like painting ceilings, lifting heavy boxes to high shelves, etc.
4. A constant state of anxiety brought on by chronic stress. This causes us to literally “get our back up”, raising and holding our shoulders in a kind of self-protective posture, much like an animal will arch their back, and put their head down perceiving an attack.
Warning Symptoms of Chronic Neck and Shoulder Pain
Most of us are familiar with that general uncomfortable feeling like a tight band is around our neck and shoulders and perhaps some very sore trigger points, areas that when touched makes us wince. In addition, we might not be able to move our head to either side without causing pain in our necks and shoulders. However, with poor repetitive structural habits, you could have symptoms of compressed nerves in your cervical spine that require a doctor:
• Numbness or tingling in hands and/or fingertips.
• Burning sensations in the muscles of the upper arms.
• Weakness lifting the arms, and/or dropping objects.
• Headaches and/or constant tenderness in the occipital muscles, that band of muscles at the base of your head that extends from ear to ear.
A Simple Exercise To Relieve Tightness
Below is a simple stretching exercise you can do a few times a day while working to relax neck and shoulder muscles:
• Bend head forward, chin on chest, then back to original position.
• Head forward, bend your head to the right, then back to original position; bend to the left, then back to original position.
• Bend head slightly backward, then to the original position.
• Bend head forward, chin to chest, tilt head to the right, then to the left.
Other Things You Can Do
Simple, common sense will help keep your neck and shoulder muscles healthy:
• Observe correct workspace ergonomics for your job. Adjust chair and keyboard height. Use a headset or speakerphone to avoid phone cradling.
• Observe good overhead mechanics. Take frequent stretching breaks to relax the neck and shoulder muscles. Practice correct lifting of heavy items. Most of us don’t have forklifts at home or in our offices, so break down heavy boxes into more manageable sizes.
• Do aerobic exercise like walking, running, rebounding, to reduce tension.
• Drink water. Muscles and joints need adequate water to function properly. At least eight, 8 oz glasses per day, or more depending on your weight, environment (very cold, very hot needs more) and activity.
• Get a massage – acupressure massage done by a professional practitioner can work wonders on tight neck and shoulder muscles, relieving pain.
• A warm bath in Epsom salts will help remove lactic acid build up in stiff and sore muscles that can cause pain. An analgesic cream containing menthol can help relax tight muscles further.
• Calcium and magnesium supplements can also help relieve tension and pain in tight muscles.
Even though you might not be able to remove stress from your life, or completely avoid physical maneuvers that strain your neck and shoulder muscles, you can remove, or greatly alleviate, the tension in your neck and shoulders that can develop. Adhering to good neck and shoulder habits, and spending a few minutes each day doing simple stretching exercises can help you manage muscle tension so it doesn’t continue to be a serious pain in your neck.
In Good Health,
Mark Bromson, M.D.
________________________________________
Healthy Habits And Your Prostate
If you are like many of my male patients, you are probably concerned about two common health problems; high cholesterol and prostate problems. Recent research findings now show that the two conditions are linked to each other in the following way.
Men who keep their cholesterol at a healthy level get an added bonus of warding off prostate disease. In November 2009, the results of two studies on the relationship between cholesterol and prostate disease were released by the American Association for Cancer Research. The studies revealed that men with cholesterol levels below 200 had less than half the risk of developing aggressive prostate tumors than men with levels 240 and over. Also, those men with high HDL or “good cholesterol” levels were 11% less likely to develop any type of prostate cancer than men with low HDL levels. That’s great news for men and creates a healthy incentive to keep their cholesterol at optimal range.
Lower Cholesterol, Higher HDL, Healthier Prostate
Allow me to share a few more statistics with you about men and their cholesterol levels. Men, in general, have higher cholesterol levels than women. Yet in at least one study, it was found that men responded more favorably to a lower saturated fat diet than women in lowering cholesterol. Hispanic males have the highest cholesterol rates of all male populations with 51.1% at levels over 200 and 16% over 240. They are followed by white males at 45.0 and 15.3%, and black males at 40.2 and 10.9%.
However, regardless of ethnicity, your diet has a significant effect on your cholesterol level and the old adage, you are what you eat, certainly rings true here. Men today, with their busy lifestyles, tend to rely on fast and/or processed foods which tend to be high in saturated fat and cholesterol. Also, they may also be neglecting a regular exercise routine and carrying more weight than is healthy.
So what’s the connection between cholesterol and prostate health? High saturated fat intake increases cholesterol. Cholesterol is one of the major building blocks of testosterone. So, the higher your cholesterol levels, the higher your testosterone levels. Higher testosterone values are associated with higher PSA (prostate specific antigen) levels and prostate cancer. Particularly aggressive prostate cancers are testosterone-driven. Urologists typically treat these types of prostate cancers by doing a testosterone blockade either chemically with pills, or surgically by removing the testicles. However, the results of these latest studies have proven that men can prevent all types of prostate cancer if they keep their total cholesterol levels below 200 and their HDL levels high.
Naturally Lower Cholesterol Without Statins
Statins, drugs that lower LDL (bad) cholesterol, are the most frequently prescribed medications in the United States and Europe. However, prescription drugs should be the last resort in attempting to lower cholesterol levels. In addition, statins have particular side effects for men that actually can increase their risk of prostate cancer (in obese men) and cardiomyopathy.
There are many things you can do to lower your cholesterol levels naturally and avoid the side effects associated with taking prescription statins. These simple changes to your lifestyle and diet habits can help you lower your total cholesterol, lower your LDL and raise your HDL:
• Limit saturated fats to 7% total calories, or about 14 grams for a 2,000 calorie diet.
• Limit cholesterol intake to 200 mg daily. You have to start reading labels.
• Eat a higher plant-based diet. 6-10 servings of vegetables and fruits per day is considered optimal. Prepare them without saturated fat or oils. Use olive oil, a monounsaturated fat.
• Cut down red meat to 1-2 times per week, not more than 6 oz, playing card size serving.
• Substitute cooked beans, lentils, chick peas, for meat at lunch or dinner.
• Add more fiber to your diet to reach the recommended 15-25 grams per day. Oatmeal for breakfast, whole grain bagel, fruit, bowl of lentil or bean soup for lunch, sweet potato, salad, vegetable for dinner. Fiber helps sweep saturated fats and cholesterol out of your digestive tract before they enter your bloodstream.
• Add plant stanols and sterols, 2 grams, per day to your diet. Found in vegetable oils, nuts, and seeds, and are even artificially added to other grocery items. These compounds compete with cholesterol and decrease the amount of cholesterol that you absorb.
• If overweight, decrease your weight by 5%. If you weigh 200 lbs, this is a 10 lb loss.
• Exercise doing at least 30 minutes per day of aerobic exercise.
• Best fast food place: Subway, all fresh meats and vegetables, whole grain bread contains plant sterols and fiber which lower cholesterol food choices. Order the turkey or tuna varieties.
Supplements That Lower Cholesterol
There are many alternative products including vitamins and plant based supplements that can be tried to lower cholesterol before you resort to statins. These alternative products have the benefit of not having any of the side effects of prescription cholesterol lowering medications. Some of these agents are:
• Niacin, or Vitamin B3, reduces fatty substances in the blood.
• Guggulipid, or guggul, used for years in Indian Ayurvedic medicine. Studies show guggul to lower cholesterol up to 30% in 3 months and lowers triglycerides by 22-30%.
• Vitamin E - inhibits processes related to atherosclerosis.
• Green tea - contains catechins that absorb saturated fats.
Today’s busy men have less and less time to devote to their personal health care. However, achieving good cholesterol and prostate health just got a whole lot easier. If you can commit to one of the suggestions listed here per month, and perhaps add some natural cholesterol lowering supplements to your routine, in a few months you could have reduced your cholesterol levels by 20-30%! And by the time you return to your urologist for a check up, you’ll find that watching your cholesterol has paid off in rewarding you with a low PSA and a healthy prostate.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Outsmarting Pet Allergies
Many of my patients are pet lovers. In fact, the pet population in the United States is over 100 million! And not only is it fun to have a pet, medical studies show that people who have pets have lower blood pressure, less depression, and actually live longer than those who don’t. But sometimes having a pet can mean putting up with their dander, those flaky dots of skin that are shed everywhere. If you’re one of the millions of people with pet allergies, your pet’s dander can start you sneezing with watery eyes and a stuffy nose, or worse.
According to the American Asthma and Allergy Foundation, from 15 to 30% of people with pet allergies are allergic to cats, dogs, and birds, with cat allergies being twice as common as dog or bird allergies. If you find you have an allergy to your cat, dog, or bird, take heart. You likely don’t need to get rid of your pet; you just need to know how to manage your physical reactions to them.
A small amount of people have severe allergies to certain pets and for these people it would be prudent not to be around these types of animals. However, like most of my patients, the majority of people have mild to moderate pet allergies that can be easily managed by some simple housekeeping, pet grooming, and personal health measures that can keep your pet a close companion.
What Are You Reacting To?
I’d like to explain to you a little about your reaction to certain pets. Cats and dogs are the most likely pet for you to be allergic to, with cats topping the list. Bird allergies are not as common in humans, but those that have them may also be allergic to eggs. So, I’ll focus here on cats and dogs and the particular allergens they carry.
Cats and dogs shed dander, or dead skin, similar to how humans shed dandruff. This dander contains harmless proteins which are the allergens that sensitive people react to. This dander gets sticky from fluids your pet secretes and hangs onto their fur. When your pet sheds, this sticky dander collects throughout your home on everything including you. These proteins are also in your pet’s saliva and urine. So when your dog says hello with one of his face licking kisses, or you clean out your cat’s litter box, you’re exposed to these proteins.
Your reactions to pet dander can range from mild to severe depending on how sensitive you are. Mild or minor reactions may be slow to show up and might include sneezing or a light rash.
Moderate reactions are more likely to appear more quickly, and can include:
• Swelling, itching, redness, of the moist membranes of the eyes and nose
• Inflammation, or redness, burning/tearing of the eyes
• Nasal stuffiness, post nasal drip
A severe reaction to pet dander might include the following:
• Intense rash on the face, neck and chest
• Coughing, and/or closing throat sensation
• Asthma attack – characterized by wheezing, difficulty breathing, especially with cat sensitivity.
Diagnosing a Pet Allergy
If you find yourself reacting to your pet with any of the above symptoms, especially the severe ones, it would be a good idea to see a doctor in the specialty of Allergy and Immunology. These doctors specialize in the treatment of allergies. Diagnosis of a pet allergy is determined by:
• Medical history – asks about yourself, your pet, your reaction.
• A blood test panel where a RAST (radioallergosorbent test) is used to evaluate the degree of allergens in your blood.
Keep in mind that it may be necessary to remove your pet from your home for a while and then reintroduce it. You need to be sure that your symptoms are coming from your pet and not some other trigger like dust or mold in your home, or outdoor pollens.
What Can You Do?
If you are severely allergic to pet dander so that contact causes you to have an asthma attack, you will need to stay away from pets with fur or feathers. Pets like a snake, fish, or turtle would be a better choice for you.
If you are only mildly to moderately sensitive to pet dander, here are some things you can do to help you live more comfortably with your pet:
• Keep a clean pet. Brush/comb them every day to minimize shedding. Wipe them down every week with a special solution soaked “pet wipe” towel found in pet stores that removes about 90% of their dander. Give your dog or cat a regular bath at least once a month, maybe twice a month, depending on your level of sensitivity. Dogs usually like tub baths and some even like to come in the shower along with you. Cat baths may take a few times before they really get used to it. A kitchen sink with a hose sprayer attachment makes it easier for you to handle them. Letting them rest their front paws up on the counter with their back legs in the sink gives them a sense of security. Use specially formulated shampoo for cat or dog. Or, take them to a groomer.
• Keep a clean home. You will need to spend a little more time cleaning your house. Invest in pet hair removal brushes to keep fur from accumulating on furniture. Clean litter boxes of waste every day. Use a clumping litter that is 98% dust free. Once a month empty it completely and wash it down with hot water and bleach. Keep the floor around the litter box free of litter and wash floor around it frequently with a bleach solution. Keep your pets in their own beds to minimize your reactions to them. A machine washable cover on their beds helps cut down dander spread. If your cat or dog gets up on your bed, launder your blankets frequently. Install a HEPA filter air cleaner on your furnace and air conditioner and run for several hours a day. Its better to not have carpet with pets and/or allergies, but if you must, clean them regularly with steam. Launder throw rugs frequently.
• Fortify Yourself. Some people may need prescription anti-allergy medicine or shots to help tame their symptoms. Taking adequate levels of Vitamin C, Vitamin D3 can help minimize allergic reactions by boosting your immune system. Antioxidants like Vitamin E and A have been helpful in reducing allergic reactions. Proteolytic enzymes, like bromelain, are supplements that break down proteins in food and can help to further breakdown the proteins in pet dander allergens. Agents like quercetin, a bioflavonoid, blocks histamine response (but should not be taken by pregnant women). NAET (Nambutripad’s allergy elimination technique), is a fairly new alternative approach to eliminating allergies developed by an acupuncturist, Dr. Devi Nambutripad, and involves either acupuncture or acupressure.
Having a pet allergy may cause you to rethink your relationship with certain pets and whether you can, or want to, share your life and living space with them. However, if you do decide you can have a pet in your life, you will need to put a little extra time into the care and keeping of your pet and yourself. But, that extra effort will pay off with health benefits of one of the most enjoyable, mutually beneficial, relationships you can engage in between you and your loving pet.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
No comments:
Post a Comment