S TAY H E A LT H Y M A G A Z I N E
W E E K L Y
LIVING A HEALTHY LIFESTYLE
R E P O R T ISSUE NOVEMBER 1
2019
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LEADING CAUSES OF MUSCLE TWITCHES AND SPASMS
body. It is easy to tense up the muscles without realizing it, including facial muscles and shoulders. Anxiety also leads to extra electrical impulses in the brain, which sends it down to the nerves and causes shaking and twitches. The good news is that this is one of the most common causes of this condition; many suffer from it and it can be easily treated with therapy, medications, meditation, and muscle-relaxant techniques. Caffeine
Caffeine is a famous cause of muscle conditions. Caffeine is a stimulant, not just a byproduct of many individual’s favorite drinks and food, and can cause side effects. It is, of course, in coffee and tea but also in chocolate, energy drinks, soft drinks, and some medications. The side effects of caffeine Muscle twitches and spasms affect many individuals. The positive about this, of course, include muscle spasms, twitching, nervousness, headaches, abnormal is that most muscle twitches are common and normal. However, some muscle twitches heartbeat, and restlessness. It also has diuand spasms are signs of a serious disorder or retic symptoms, which means it leads to freemergency medical condition. A wide variety quent urination. Caffeine can also cause eye twitches. So how much is too much caffeine? of conditions can be causing an eyelid that Generally, the maximum amounts are four will not stop twitching or a calf muscle that aches so badly. There are certain individuals hundred milligrams per day for a healthy adult, two hundred milligrams for pregwho experience intense foot cramping that nant women, and one hundred milligrams for feels as if their bones will break. Whether adolescents. A twelve-ounce serving of coffee twitches and spasms are being caused by has 260 milligrams and twelve ounces of something as innocuous as stress or somesoda has thirty to seventy milligrams. It is thing more neurological, there is hope for recommended for an individual to wean off of treatment. caffeine slowly, however, as quitting cold Stress and anxiety are a common cause of turkey can cause drowsiness, headaches, muscle spasms and twitching. Simply put, and nausea. stress often leads to muscle tension, which Low Potassium puts a strain on the muscles and causes them to spasm. These twitches may be daily Low potassium is also known as hypokaleor only on certain stressful occasions. A great mia. Potassium is a mineral the body needs way to combat stress is to practice meditato work properly. It helps the muscles to tion and be mindful of the tension in one’s
move, gives cells nutrients, and aids nerves in sending signals. Potassium also protects blood pressure from rising too much. Muscle cramping is just one symptom of hypokalemia; others include weakness, fatigue, and heart arrhythmias. Severe cases of low potassium can lead to paralysis and death. This is caused by a wide variety of conditions such as vomiting, sweating too much, consuming too much alcohol, certain medications, folic acid deficiency, diabetic ketoacidosis, poor kidney or adrenal gland function, and conditions such as Cushing’s syndrome. Restless Leg Syndrome Restless leg syndrome is a disorder of the nervous system that causes a severe urge to move the legs. It usually prevents proper sleeping so it is also considered to be a sleeping disorder. This condition can range from mild to intolerable, and symptoms include a strange itching or tingling or crawling sensations inside the legs and perhaps also in the arms. Those with restless leg syndrome feel restlessness and a strong urge to move the limbs to get rid of these sensations. They may also pace on the floor, rub the legs, or toss and turn in bed. Symptoms can come and go but are generally worse in the evenings and at nighttime Multiple Sclerosis Multiple sclerosis is a serious neurological disease. It is essentially a disorder of the central nervous system in which the flow of information within the brain and between the brain and body is disrupted. Due to this, the symptoms list is extremely lengthy. Symptoms differ from patient to patient and along the course of the disease. Com-
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mon symptoms are numbness or weakness in one or more limbs, typically on one side of the body at a time, or in the legs and bottom. Vision problems are common and include partial or complete loss of vision, again usually in one eye at a time. The list also includes prolonged double vision, slurred speech, fatigue, tremor or lack of coordination, unsteady gate, tingling or pain in parts of the body, dizziness, and problems with bowel and bladder function. Seizures Seizures are not always the grand twitching and fainting events seen on television, and they can be much more subtle and consist only of a few muscle twitches or a slight turn of the head. A seizure could even appear as a visual disturbance that only the patient can sense. Seizures are due to abnormal activity in the brain. There are many different types of seizures and epilepsy, and there are opposite symptoms that one may have. They usually last from a few seconds to a few minutes. One can lose consciousness, remain alert, stare into space or fall to the ground. However, as one may only have a single symptom, it is best to consult a doctor for further testing. Exercise Muscle spasms can also be caused by exercise, as they may have been overworked when beginning an exercise program or after a lengthy break. Dehydration can also happen easily after a workout, especially if the weather is hot or the workout is strenuous. In order to prevent muscle spasms from exercising, it’s important to simply build up to a workout rather than pushing too hard immediately. Additionally, individuals should ensure they consume proper liquids, including drinking an electrolyte-containing beverage to replace salts lost during sweating. These exercise muscle cramps are a sign to take preventative measures before and after exercise to ensure a healthy and pain-free
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body. Medications There are a number of medications that can cause muscle twitches and spasms. It is an unfortunate reality that many important medicines can cause annoying or painful side effects. The medications with a high risk of causing leg cramps are certain asthma medications and diuretics, but countless others can have muscle twitches and spasms as even a low-risk side effect. That said, no one should cease taking a medication without first consulting a doctor. Doctors may prescribe alternative medicines or give treatment for the muscle spasms should the medication have no substitute.
need magnesium, calcium, potassium, sodium, glucose, and water to function normally. If any of these are in short supply, the muscle can spasm and cramp because it’s unable to function normally. Atherosclerosis
Atherosclerosis is a condition that can cause muscle cramping and spasming. This condition, also known as peripheral artery disease, occurs when the arteries become narrowed. The muscle problems happen when the narrowed arteries cause improper blood flow, leading to a lack of nutrients being delivered to the muscle cells. Because atherosclerosis often increases blood flow in the legs, physical activity may cause pain and cramping in the leg muscles. Multiple factors All Other Conditions can increase an individual’s risk of developMany conditions may cause muscle twitches ing atherosclerosis, including inactivity, hyand spasms besides the ones pertension, smoking, diabetes, and high listed. Magnesium and calcium deficiencies cholesterol levels in the blood. Other sympcan also cause muscle problems, as can toms vary depending on the severity of the conditions such as kidney disease. Neuropa- narrowing and potential blockages, along thy, nerve damage, can also be a cause, as with the locations where the narrowing and well as an autoimmune disorder called blockages occur. Isaacs’ syndrome. Taking water pills Obesity (diuretics) for a variety of conditions can also cause spasms by an individual urinating a lot Some research indicates obesity can cause and causing an electrolyte imbalance. Mus- pain, including muscle twitching and spascle twitches in general mean there is an ming. This appears to be true even in individimbalance or medical condition that must be uals who don’t have any other health issues. corrected or treated. Many chronicconditions occur more commonly in those who are overweight, including Dehydration type 2 diabetes, back pain, fibromyalgia, As hinted at earlier, muscle spasms and depression, and arthritis. In one study, when twitches are often caused by dehydration, compared to individuals of average weights, which occurs when the individual has not those with a body mass index (BMI) of 25 to consumed enough water, leading their body 29 had around twenty percent more pain. to retain less water than it needs. Severe With a BMI between 30 and 34, that indehydration can lead to potentially lifecreased to sixty-eight percent. BMIs between threatening conditions. Individuals are more 35 and 39 reported around 136 percent likely to become dehydrated in hot weather more instances of pain, and when the BMI and while exercising. In addition to lack of reached 40 or more, people reported around fluids, the depletion of electrolytes can lead 254 percent more pain. While researchers to muscle spasms. If electrolytes are deplet- aren’t exactly sure what causes the relationed, it may help to hydrate by using electroship between obesity, muscle spasms, muslyte-rich sports drinks. Muscle cells
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cle twitching, and overall pain, they believe it may be related to the way fat cells can create inflammation-increasing chemicals. diabetes I and diabetes II. Several factors contribute to muscle cramping. When the glucose levels in the blood are too high or too low, it leads to spasms in the muscles. For muscles to relax and contract properly, they need the right level of glucose and balanced electrolytes. Nerve damage can also lead to muscle cramps, as can poor circulation. Certain medications that treat diabetes
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can cause muscle spasms as a side effect. Treatment varies depending on the cause and may include treatment for neuropathy and dietary supplements.
sionally, and some might not require treatment. However, if the spasms occur more frequently, they might prevent drink and food from properly moving through the esophagus. If an individual experiences acid Acid Reflux reflux symptoms like the return of their food Acid reflux has been associated with specific and drink up their throat, they might also be muscle spasms called esophageal spasms. experiencing esophageal spasms. These spasms cause painful contractions in Reviewed by Schaefer. Carla MD the esophagus. An esophageal spasm might feel like sudden and severe pain in the chest. The episodes can last anywhere from several minutes to several hours. Most individuals only experience these spasms occa-
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LEADING CAU SES OF MUSCLE TWITCHES AND S PA S M S. . 1 SHOULD YOU GET THE FLU SHOT? W H AT TO K N O W ABOUT THE 2019-20 FLU SEASON..6
CONTRIBUTORS
Izabella Mckenzie E. Selhub M.D. Kimberly Brown Stacie Gainer
W H AT ’ S W I T H THESE RIDGES IN MY FINGERNAILS..7
Amy Lee M.D. Tracey Leeke Ashley Macha Girsh Kher Contact Us: For General inquiries, Advertising opportunities and editorial submissions call or email us at:
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15 " JUST KEEP IT SIMPLE" STEPS TO A H E A LT H I E R L I F E STYLE..9 SIDE EFFECTS OF MUSCLE RELAXERS..11
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EDITOR’S TIPTALK… … . S H O U L D Y O U G E T T H E F L U S H O T ? W H A T TO KNOW ABOUT THE 2019-20 FLU SEASON
CDC wants you to get a flu shot before it's too late Warning of a potentially severe flu season, the Centers for Disease Control recommends anyone over 6 months old get the vaccination by the end of October. With the first day of fall just around the corner, medical professionals are issuing a serious warning as this year’s flu season arrives: get your flu shot. “The flu shot is incredibly important because it reduces your risk of contracting the flu,” Michelle Lin, an emergency room doctor, and professor of emergency medicine at Mount Sinai in New York City, told Stay Healthy Weekly. “It also reduces your risk for complications and passing it to other people, especially pregnant women, young children and the elderly,” who are more susceptible to the virus, she added. PREGNANT WOMEN WHO GET FLU SHOT ARE LESS LIKELY TO BE HOSPITALIZED FROM VIRUS, CDC SAYS Here's what you need to know about the 201920 flu season. How long does it take for the vaccine to take effect? Roughly two weeks, Lin said, recommending patients receive the vaccine as soon as possible. During this time, your body is developing antibodies to protect you against the virus. Lin said she and other health professionals have recommended patients receive the vaccine before the end of October, as flu season typically peaks during the cold, dry weather between December and February. But receiving the vaccine anytime during the season is “better late than never," Lin noted.
How many strains of flu does the vaccine protect against?
proved for children as young as 6 months, expanding on the previous lower age limit of 5 years."
Flu vaccines typically protect against three or four viruses, the Centers for Disease Control and Prevention (CDC) says.
But how do you know which vaccine you're receiving? Most are quadrivalent, Lin said.
"There are many different flu viruses and they are constantly changing. The composition of U.S. flu vaccines is reviewed annually and updated as needed to match circulating flu viruses," per the federal health agency. Looking at weather patterns and using statistics and other data, health professionals make an educated guess of which strains will be the most contagious during each flu season, Lin explained. That said, Mirella Salvatore, an infectious disease specialist at Weill Cornell Medicine and NewYorkPresbyterian, told The New York Times last year that even when vaccines do not match circulating strains, "they seem to prevent severe disease, and studies show that unmatched vaccines can still avert millions of hospitalizations.” This year's three-component vaccine protects against:
•
A/Brisbane/02/2018 (H1N1)pdm09-like virus
Trivalent, three-component vaccines, "that are higher dose or elicit a stronger immune response may be recommended for some people age 65 or older," she continued. "The nasal spray is quadrivalent and approved for those age 2-49 years, but not recommended for pregnant persons or those with chronic conditions." What is a common misconception about the flu vaccine? While there are many misconceptions about the flu vaccine, “the most common one we hear is that it gives people the flu,” Lin said. While reactions to the flu shot may include a lowgrade fever or muscle aches, the vaccine cannot cause the flu virus. The shot is either made with a virus that has been “killed” or “inactivated" or made with “only a single gene from a flu virus (as opposed to the full virus) in order to produce an immune response without causing infection,” the CDC says. THOUSANDS OF YOUNG US CHILDREN GET NO VACCINES RCENT SURVEY REVEALED!! How severe will this year’s flu season be?
•
A/Kansas/14/2017 (H3N2)-like virus
•
B/Colorado/06/2017-like (Victoria lineage) virus
Also available are the quadrivalent, or fourcomponent, vaccines. These vaccines "protect against a second lineage of B viruses," according to the CDC. In addition to the three viruses in the three-component vaccines, the quad vaccines also protect against the B/ Phuket/3073/2013-like (Yamagata lineage) virus. "Last season's vaccine was only 29 percent effective because of a surge in H3N2 virus late in the season, which was not included in the vaccine, so all versions of this year's vaccine include an H3N2 strain," Lin said. "The quadrivalent vaccine (protects against 4 viruses) is now ap-
It’s hard to predict. But the flu season in Australia, in particular, can give experts an idea of how severe the flu season in the U.S. might be — as the U.S. tends to echo Australia in both severity and strains. "While it's too early to say for sure, Southern Hemisphere flu season, which just ended and was more severe than usual, can sometimes mirror the upcoming Northern Hemisphere flu season, so it's best to prepare," Lin said.
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WHAT’S WITH THESE RIDGES IN MY FINGERNAILS?
By Maude Stephany MD Fingernails seem so unimportant. They don’t seem to serve as anything more than a sign of affluence or working hard. And yet, fingernails may well hold some key evidence that points to the presence of several health conditions individuals and their doctors should investigate. The fingernails are essentially excess proteins expressed through the fingers, so because the nails are living skin cells, they can tell surprising stories. One of the ways in which an individual’s fingernails tell a story is in the presence of ridges on their nail. Some of these ridges could be caused by a skin condition (like eczema) whereas other ridges can be caused by vitamin or protein deficiencies (especially zinc, calcium, and vitamin A) or even simple dryness of the skin. Acute Kidney Disease
ney disease will experience Beau’s lines on all of their fingernails and even their toenails. Individuals who have kidney disease experience an accumulation of nitrogen waste products in the bodies, which can trigger changes in the toe and fingernails. This buildup is also partly responsible for another condition of the nails that causes ridges called koilonychia. Koilonychia is characterized by nails that have ridges and are spoonshaped that take on a concave appearance. This type of manifestation in the nails is often associated with iron-deficiency anemia, a prevalent complication that occurs individuals affected by kidney disease. Trachyonychia Trachyonychia is a condition of the nails that affects how an individual’s nail matrix grows and functions. Patients affected by trachyonychia have finger and toenails that have a distinct texture to their surface. The texture of the nails in these individuals has been described as rough or similar to the feel of sand-paper. Nails of affected individuals also appear with long and straight vertical lines that are variable in their height, and they extend down the length of the patient’s nail. The nails become weak and brittle as this condition progresses. This malfunction causes them to eventually split in the places where the ridges are located when the nail meets the free margin. This cause of nail ridges is a more common occurrence in males and school-aged children. Trachyonychia may occur in one or all twenty of the affected individual’s nails. This condition has also been associated with diseases including psoriasis, atopic dermatitis, vitiligo, lichen planus, eczema, alopecia areata, ichthyosis vulgaris, and immunoglobulin A deficiency.
An individual’s acute kidney disease can cause them to develop characteristic ridges in their nails called Beau’s lines, which as discussed are horizontal grooves that run across the entire fingernail plate. These lines are the result of a temporary interruption in the individual’s nail growth. Nail growth starts Peripheral Vascular Disease in the nail matrix located under the cuticle. When the growth stops, a horizonA blood circulation disorder called peripheral tal depression is made in the nail. Individuals vascular disease can cause an individual’s affected by acute or sudden kidnails to develop abnormal ridges. Peripheral
vascular disease is an umbrella term used to describe any disorder or disease of an individual’s circulatory system that is not in the heart and brain. This disease causes a gradual build-up of fatty material inside of the blood vessels. This fatty material blends with substances such as scar tissue and calcium to harden and form plaques. The plaques can continue to grow and result in an obstruction in the flow of blood through the vessel. They may also break free and become lodged in the vessel, which causes it to become obstructed. When the blood cannot flow through blood vessels in an affected limb in the body due to a blockage, the cells in that region do not receive enough oxygen to function. Part of the function of the cells in the body is to grow and multiply. However, the cells that form an individual’s hair and nails are unable to grow properly in the conditions of deficient oxygen concentrations in the blood. This malfunction leads to the appearance of Beau’s ridges on the affected individual’s nails when the poor oxygen state temporarily stops nail growth. Thyroid Disease Thyroid disease describes a condition in which an individual has a thyroid gland that does not function properly. A patient with an underactive thyroid can experience manifestations that affect their nails, hair, and skin. Individuals who have a deficiency of a substance called selenium in their body are prone to developing vertical ridges in the nails. Selenium is required for the thyroid to convert a specific inactive hormone to its active form so the individual’s metabolism can be regulated appropriately. Because it cannot convert this specific hormone to its active state, the thyroid gland doesn’t secrete enough thyroid hormone. When there are low thyroid hormone levels in the body, the patient is considered to have thyroid disease. An underactive thyroid causes the patient to have reduced blood circulation
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throughout the body, making it more difficult for the cells that produce the nails and hair to receive the nutrients they require. An underactive thyroid also impairs the ability of the body to properly synthesize proteins due to the slowed metabolism. Adequate protein synthesis is essential for the formation of healthy hair, skin, and nails. Protein synthesis also allows the nails to grow stronger. The result of the thyroid malfunction is weak and brittle nails with vertical ridges. Aging Vertical ridges in an older individual’s nails can simply be attributed to their natural aging process. When an individual ages, their skin, hair, and nails are exposed to factors that cause them to become increasingly dry. Repeated hand washing, the application and removal of manicures, cleaning without gloves, and excessive wear over time cause the nails to lose their ability to hold onto moisture. In addition, the process that occurs in an individual’s skin and nails that replaces cells that have died or shed off becomes less efficient as they grow older. Instead of a positive or level balance of cell production and cell loss a younger individual has, an older individual begins to experience a negative correlation with more cell loss than the number of cells their body is producing. This process is not only specific to the nails and skin but many other types of cells in the body as well. This mechanism causes the nails to become weak and develop vertical ridges that make their texture feel rough. In addition, individuals of advanced ages are more prone to developing medical conditions and diseases known to contribute to the formation of such ridge abnormalities in the nails. Nail Trauma If there has been recent trauma, like banging or hitting the fingernails against something or falling, brown or red spots might form under the nail. Injuries that result in a torn or crushed nail, a cut through the nail (ragged or clean), or bleeding through the nail should
be seen by a doctor immediately. But if no trauma has occurred, and red, black, or dark brown spots appear under the nail, it might be a good idea to visit the doctor to determine a cause. Sometimes, trauma to a fingernail can damage it in such a way that results in ridges forming during the healing process. In these cases, it’s often a matter of letting the nails grow out and trimming them as this happens.
iron and vitamin supplements to increase their overall health and vitality. They can use hand moisturizers or topical ointments to treat and manage eczema. Individuals should avoid the use of hand sanitizer gels, which can dry already damaged skin and nails. Patients should follow the doctor’s recommendations to control their blood sugar if diabetes is the cause of their horizontal ridges.
Change In Color
Individuals should take good care of their hands and nails, and wait until they have the go-ahead from the dermatologist if they choose to buff and polish their nails. Remember, taking care of one’s nails is not being vain, it’s an important part of self-care.
Any sudden change in the color of a fingernail or toenail should be followed by a doctor’s visit. The doctor will be able to examine the nails and ask questions about other symptoms. Armed with this information, the doctor will be able to decide what, if any, additional tests are deemed necessary. If the doctor suspects nutritional deficiencies, diabetes, or kidney disease they will likely recommend blood and urine tests. The doctor could examine the nail and decide whether it’s caused by melanoma or endocarditis. Alternatively, the doctor might recommend a dermatologist to help treat the nail if they suspect a skin condition is the root of the problem. Treating Nail Ridges Before starting a beauty routine up again and getting the nails done at the local nail salon, individuals should make sure to take up the treatment their physician or dermatologist recommends. If directed, they should take
WEEKLY REPORT STAY HEALTHY MAGAZINE
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15 " JUST KEEP IT SIMPLE" STEPS TO A HEALTHIER LIFESTYLE.. cabbage, carrots, tomatoes, grapes, and leafy greens. 3. SET A “5-MEAL IDEAL” What, when, and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you’ll have more all-day energy. A "5 meal ideal" will help you manage your weight, keep your cool, maintain your focus, and avoid cravings. 4. EXERCISE DAILY Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving More and more research is showing that the key to eyesight, normalizing blood pressure, improving lifelong good health is what experts call “lifestyle lean muscle, lowering cholesterol, and improving medicine” — making simple changes in diet, exerbone density. If you want to live well and live longcise, and stress management. To help you turn er, you must exercise! Studies show that even ten that knowledge into results, we’ve put together this minutes of exercise makes a difference — so do manageable list of health and wellness suggessomething! Crank the stereo and dance in your tions. living room. Sign up for swing dancing or ballroom dancing lessons. Walk to the park with your kids or We asked three experts — a naturopathic physia neighbor you’d like to catch up with. Jump rope cian, a dietitian, and a personal trainer — to tell us or play hopscotch. Spin a hula hoop. Play water the top five simple-but-significant lifestyle-medicine volleyball. Bike to work. Jump on a trampoline. Go changes they recommend. for a hike. Besides giving you three different takes on how to 5. GET A GOOD NIGHT'S SLEEP pick your health battles, this list gives you choices you can make without being whisked off to a reality If you have trouble sleeping, try relaxation tech-show fat farm — or buying a second freezer for niques such as meditation and yoga. Or eat a small those calorie-controlled, pre-portioned frozen bedtime snack of foods shown to help shift the meals. body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries, or chamomile tea. Darken your room more and turn your clock away NATUROPATHIC PHYSICIAN, TRIATHLETE, CHEF, from you. Write down worries or stressful thoughts AUTHOR AND HOST OF TV’S “OPTIMUM WELLto get them out of your head and onto the page. NESS,” HEALTH-TIP SEGMENTS FEATURED ON NBC This will help you put them into perspective so you AFFILIATES IN SEVERAL MAJOR CITIES. can quit worrying about them.
nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie dense but nutrient poor. Most Americans need to eat more fresh whole foods (in contrast to processed, highly refined foods). Try to add more whole grains, fresh fruits and vegetables, and legumes into your meals. Pair these carbohydrate-rich foods with a healthy fat or lean protein to extend satisfaction. 2. EAT LIKE A KID If adding more fruits and vegetables sounds ominous, look to “finger food” versions that preschool kids love — carrot and celery sticks, cherry tomatoes, broccoli florets, grapes, berries, and dried fruits. All are nutritional powerhouses packed with antioxidants. 3. BE A PICKY EATER Limit saturated fats and trans fats, and aim to eat more foods rich in anti-inflammatory omega-3 fatty acids to cut your risk of cardiovascular disease and maybe even improve depressed moods. The equivalent of just one gram of EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) daily is recommended. Eating cold-water oily fish (wild salmon, herring, sardines, trout) two to three times per week will provide both EPA and DHA. Adding up to two tablespoons of ground flaxseed and eating meat, milk, and cheese from grass-fed animals will provide you with a healthy dose of omega-3s.
JAMES ROUSE, N.D.
4. USE FOODS OVER SUPPLEMENTS
1. THINK POSITIVE AND FOCUS ON GRATITUDE
CHRISTINA REITER, M.S., R.D.
Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.
RESIDENT CONSULTING DIETITIAN AT THE UNIVERSITY OF COLORADO–BOULDER WARDENBURG HEALTH CENTER FOR NUTRITION EDUCATION AND THERAPIES AND FORMER DIRECTOR OF THE NUTRITION PROGRAM AT METROPOLITAN STATE COLLEGE OF DENVER.
Supplements are not a substitute for a good diet. Although many health experts recommend taking a multivitamin and mineral supplement that provides 100 to 200 percent of your recommended daily value, each and every supplement should be carefully evaluated for purity and safety. Specific supplements have been associated with toxicity, reactions with medications, competition with other nutrients, and even increased risk of diseases such as cancer, heart disease, and diabetes.
2. EAT YOUR VEGETABLES Shoot for five servings of vegetables a day — raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas, and ovaries. And many of the most powerful phytonutrients are the ones with the boldest colors — such as broccoli,
1. CHECK YOUR FOOD ’TUDE What we eat and how we feel are linked in very complex ways. A healthy approach to eating is centered on savoring flavor, eating to satisfaction, and increasing energy, rather than focusing on weight. Check your balance of low-calorie foods,
5. GET SATISFACTION Both eating and physical activity are fun, sensory experiences! In both, aim for pleasure — not pain. Pay attention to the nutritional value of the foods you choose to eat, as well as your sense of satisfaction, relaxation, tension, exhilaration, and fatigue when you sit down to eat. Check in with yourself as you eat, rekindling your recognition of hun-
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ger, fullness, and satisfaction when considering when and how much to eat. RICK OLDERMAN, M.S., P.T. A PHYSICAL THERAPIST AND OWNER OF Z-LINE TRAINING IN DENVER, COLORADO, OFFERING REHABILITATION, PERSONAL TRAINING, PILATES INSTRUCTION, MOTIVATIONAL INJURY-PREVENTION SEMINARS, EMPLOYEE FITNESS PROGRAM DEVELOPMENT, AND CUSTOM FOOT ORTHOTICS CASTING. 1. GIVE YOURSELF A BREAK “I spend countless hours doing cardio and never seem to lose that last ten pounds!” is a common complaint I hear from clients. Give yourself permission to shorten your workout. Believe it or not, overtraining could be the problem. Your body can plateau if not given adequate rest to restore itself, ultimately leading to a decline in performance. Fatigue, moodiness, lack of enthusiasm, depression, and increased cortisol (the “stress” hormone) are some hallmarks of overtraining syndrome. Creating a periodization program — breaking up your routine into various training modes — can help prevent overtraining by building rest phases into your regimen. For example, you might weight train on Monday and
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Wednesday, cycle on Tuesday and Thursday, run on Friday and rest on Saturday and Sunday. You can also help balance your program by simply incorporating more variety. 2. THINK SMALL Often the biggest deterrent to improving health is feeling overwhelmed by all the available advice and research. Try to focus first on one small, seemingly inconsequential, unhealthy habit and turn it into a healthy, positive habit. If you’re in the habit of eating as soon as you get home at night, instead, keep walking shoes in the garage or entryway and take a quick spin around the block before going inside. If you have a can of soda at lunchtime every day, have a glass of water two days a week instead. Starting with small, painless changes helps establish the mentality that healthy change is not necessarily painful change. It’s easy to build from here by adding more healthy substitutions.
healthier meals. Making healthy changes with a loved one can bring you closer together as well as motivate you. 4. MAKE A LIST…AND CHECK IT TWICE Take a few minutes and write down all the reasons you can’t begin an exercise program. Then look at the basis of each reason. For instance, if you wrote, “No time” as one of your reasons, then perhaps that’s based on a belief that an exercise program takes a lot of time. Starting with even five minutes a day will have a positive effect because you will have created a healthy habit where one didn’t exist before, and that’s a powerful mental adjustment. A closer look at your list will expose those false beliefs hiding behind each excuse. 5. SIGN UP FOR AN EVENT
Let’s face it, exercising just for the sake of exercising or losing weight can get boring. Spice things up by signing up for an event like a run/walk race or a 3. KEEP GOOD COMPANY cycling ride where you can be part of a team. Doing You can do all the right things — but if you have so gives your workouts a new purpose, and it’s fun personal relationships with people who have unto be around others who are exercising just like healthy habits, it is often an uphill battle. The you — not to mention that most events benefit healthiest people are those who have relationships nonprofit organizations, which doubles your feelwith other healthy people. Get your family or good high. friends involved with you when you walk or plan
STAY HEALTHY WEEKLY REPORT Page 11 other potentially dangerous tasks until they’re aware of how the medication affects them. Individuals shouldn’t take muscle relaxants with alcohol or other CNS depressants, as this can lead to worse dizziness and potential coma or death.
Reduced Blood Pressure
Depending on the drug and the way it works within the body, individuals might experience reduced blood pressure as a result of muscle relaxants. This Fatigue Or Drowsiness isn’t always a bad thing, especially if patients had slightly elevated blood pressure to begin with. HowFatigue and drowsiness are also common side ever, if they already take medication to lower their effects of a muscle relaxer that works on the cenblood pressure, it may interact with the relaxant tral nervous system. This is another reason individand cause their blood pressure to become too low. uals shouldn’t drive or do potentially dangerous Low blood pressure is defined as any reading lower activities until they’re aware of how they affect than 90/60, but the ideal blood pressure is them. Some patients might find muscle relaxers 120/80. When blood pressure is low on a longmake them fall asleep much more quickly than term basis, it’s usually not cause for concern, as trying to sleep without these medications. Individunaturally low blood pressure doesn’t tend to als, of course, shouldn’t take these medications cause symptoms. However, when an individual’s with alcohol, as if they do, the fatigue they cause blood pressure drops suddenly, it can cause their can be just the start of a potentially life-threatening brain to be deprived of oxygen because it isn’t reaction. If patients find the fatigue they’re experiReviewed by Tenby, Michael MD getting adequate blood supply. A sudden blood encing is interfering with their daily life, they should pressure drop happens most often when individuMuscle relaxers, also called muscle relaxants, are a talk to a doctor about alternative options for treatals get up from a seated position or sit up after type of medication used to treat muscle spasticity ment. It’s important not to combine muscle relaxlaying down. When this happens, individuals might or muscle spasms. Muscle cramps and spasms ers with sleeping medications or depressant drugs suddenly feel dizzy and faint. Some also experience occur when there are sudden and involuntary conlike opioids. Individuals also shouldn’t use them low blood pressure if they stand for long periods. tractions of a group of muscles or singular muscle. with St. John’s wort or other similar herbSome muscle spasms are caused by excess musal supplements. Patients who have liver problems, Muscle Weakness cle strain, and while some cramps can be caused who have a neurological disorder or mental Muscle weakness is a common side effect of musby temporary muscle fatigue, they can also be health issue, or who are older than sixty-five, cle relaxers. In most cases, this isn’t cause for caused by chronic conditions. Neck pain, lower should talk to their doctor about how to safely concern. Different muscle relaxers may cause back pain, and fibromyalgia all tend to present with mitigate the effects of muscle relaxers. different levels of potential weakness. As they ease cramping. Muscle spasticity occurs when a muscle Depression muscle spasms or muscle spasticity, they may continuously spasms to the point of tightness, make it difficult for the muscle to contract fully, rigidity, or stiffness. This condition can interfere Any muscle relaxant individuals take will have which leads the muscle to be unable to support the with normal movement, talking, or walking. It is some side effects, especially if it acts on the censame weight it usually can, otherwise known as caused by conditions that injure the brain or spinal tral nervous system. Depression is a common side muscle weakness. Mild muscle weakness is an cord. Muscle relaxers are often necessary to treat effect of muscle relaxers. The symptoms will typiexpected part of muscle relaxers. However, if the these conditions, but it’s important to know the cally go away once patients stop taking the relaxer muscle weakness is serious enough to impair a side effects to watch out for. or lower their dose. Many muscle relaxers work by patient’s mobility or day-to-day activities, they inhibiting the central nervous system function. This Dizziness should talk to their doctor. Patients should also talk helps relieve the pain from muscle spasms and to their doctor if they feel like the weakness is Dizziness is a common side effect of centrally actspasticity by keeping individuals from feeling it as accompanied by other muscle symptoms like pain ing skeletal muscle relaxants (SMRs). A centrally fully. However, it can also cause their emotions to and fatigue. Some muscle weakness is expected, acting SMR is prescribed alongside physical therafeel blunted and thoughts to feel sluggish and slow. especially when treating muscle spasticity. To repy and rest to help with muscle spasm relief. They Clinical depression occurs when individuals feel duce spasticity, the drugs have to reduce the musact on the central nervous system by creating a intensely sad or empty in ways that interfere in daycle’s ability to contract. sedating effect or preventing the nerves from transto-day life. To receive an official diagnosis of major mitting pain signals to the brain. Because the efdepression, these feelings must continue for at fects of long-term use aren’t proven, patients least two weeks. Many patients with clinishouldn’t use these for longer than two to three cal depression feel worthless, helpless, and hopeweeks. Patients experiencing dizziness might have less. They may lose interest in their plans for the trouble keeping their balance and get suddenly future, stop connecting with their friends and familightheaded when they stand up. Though dizziness ly, and struggle to enjoy activities that previously isn’t always a sign of a serious problem, patients brought them pleasure. If someone is feeling deshould talk to a doctor if it’s interfering with their pressed, they should talk to a doctor. day-to-day life. They also shouldn’t drive a car or do
