LET’S TALK TURKEY – Stress on the menu

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Stress on the menu

Stress on the Menu – Did you know that it was in 1941 when Congress decided that the fourth Thursday in November would be observed as Thanksgiving Day and a federal legal holiday? Did you know that in 1863 Abe Lincoln proclaimed a national annual Thanksgiving Day? And that in 1789 President George Washington issued a proclamation naming November 26 a day of Annual Thanksgiving. In 1621 the first Thanksgiving was observed in Plymouth, Massachusetts with around 90 Native Americans attending. It goes back. With stress through the years, I would guess.

So anyway it’s a long-standing tradition that Thanksgiving is the day when we feel most grateful for the blessings in our lives. So why do we talk so much about Thanksgiving stress? It can weigh more heavily on us than that having a slice of every type of pie and dessert put out. (And probably seconds.) We don’t plan on it, but stress seems to be part of most peoples’ plans. From the very beginning. Who should we invite? Wait, why do we have to do it at our house, anyway? Why don’t we let someone else tackle the whole event and just offer to bring cranberry relish? So, it starts with self-reproach. But of course, we have to plan the Thanksgiving soiree of the season. We have so much to be thankful for. There’s planning the menu for an intimate dinner for 30 or so. Should we stick with the old tried and true, or be adventuresome and try something new? That ought to fill up a solid week of looking for recipes. There’s the shopping…gee, thanks.  There’s the cost involved…gee, thanks. There’s the preparation schedules and oven temperatures and cooking times…really, oh gee…thanks.

Gobble that up.

RECIPES FOR DISASTER

Guess who’s coming to dinner? When a family gathers elbow to elbow around a large table, the iconic Norman Rockwell scene doesn’t always materialize. Relationships that are strained can feel even more so when everyone is in the same room. Parents and grown children and even Grandparents often clash over everything from table manners to unanswered questions. (“Why haven’t you met a nice man yet?”) Old arguments—political (today’s tinderbox), emotional, or otherwise—can resurface. For many people, Thanksgiving is a massive platter of family-related stress. Discomfort wasn’t part of the menu, but there seems to be a lot of it going around. And it’s not always just clash of the families…when you figure in friends, anything goes. Ingredients for more stress, sweats and a stomach turning even before the battle of the gorge.

STORE-BOUGHT AND OTHER SINS

Whether you’re cooking your first Thanksgiving dinner or have been the go-to host for years, it can be stressful to be at the culinary helm. Some family members may have dietary restrictions like veganism. Some just turn up their noses at anything new you did dare to try. Or a friend brings something that no one goes to take one bite of. It’s your fault, of course, not theirs. Many stores make wonderful holiday dishes that would probably help make your life a little easier. But “easy” translates to “guilty” in a flash. How could you? It would be nice…oh, you couldn’t. And do you have a pet? if you do, you have to watch them with as much attention as making sure the serving dishes are always refilled. Because turkey bones splinter, they can choke dogs or cats, the Veterinary Medical Association warns. Dogs should also be kept away from any dish that contains onions, leeks or garlic because they are known to damage canine red blood cells. Likewise, raisins and grapes can induce kidney failure. And chocolate, especially vast amounts of the dark variety, can lead to serious gastrointestinal symptoms and even death in dogs. Another species begging for more. Does it stop?

Uh…no. There’s plenty more room for other kinds of guilt. Think of the travel. Driving? Agonizing. Flying? Nightmare would be understatement. Either is enough to plant an eetsy –beetsy thought in your head of skipping the whole thing and trying to convince yourself Thanksgiving is just like any other day. There’s the guilt you feel when you feel like that and then think of all the people who will spend the day alone, wishing they had someone to celebrate with. There is a lot of “blessed” mixed in with the guilt. So you stop stuffing the turkey and feel thankful for a bit. Feels good.

BE GRATEFUL

IT HAPPENS EVERY YEAR. THE STRESS THAT BEGINS WEEKS BEFORE THE BIG DAY. THE HEADACHES, NERVOUS FEELINGS. TROUBLE SLEEPING. MUSCLE ACHES AND JOINT PAIN. YOU ALWAYS ATTRIBUTE IT TO THE HOLIDAYS. BUT THOSE FEELING COULD BE COMING FROM SOMEWHERE ELSE; YOUR HORMONES. THERE’S A GOOD CHANCE YOU FEEL UNHINGED BECAUSE YOUR HORMONES ARE UNBALANCED. HORMONES ARE WHAT SEND MESSAGES THROUGHOUT YOUR BODY, HELPING CONTROL HOW CELLS AND ORGANS DO THEIR WORK. AND WHEN THEY’RE NOT WORKING THE WAY THEY’RE SUPPOSED TO, YOUR BODY DOESN’T WORK AT ITS BEST. THANKFULLY, HELP IS NEARBY.

STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH IS ONE OF THE MOST PROMINENT EXPERTS IN THE FIELD OF HORMONE REPLACEMENT THERAPY. WITH SIMPLE TESTS AND COMPREHENSIVE EVALUATION, HE IS ABLE TO PINPOINT THE SOURCE OF YOUR PROBLEMS AND DETERMINE EXACTLY THE TREATMENT YOU NEED TO FEEL THE BEST YOU CAN DURING A TIME YOU HAVE TO. AND ALL THE TIME AFTER.

CALL FOR AN APPOINTMENT TODAY.

WITH SOMETHING THIS IMPORTANT, THE TURKEY CAN WAIT A LITTLE.

“POPPING THE QUESTION” – What is BHRT?

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What is BHRT

O.K. As we said last week, there are a lot of things we don’t know about our bodies. So, let’s get on to some more questions and answers. Mainly, what is BHRT? (Who doesn’t love Q and A’s?)

WHAT ARE PROBIOTICS?

“Aren’t they what create bionic heroes? 

DIGEST THIS

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. Probiotics are naturally found in your body.

The term came into common use after 1980 but the concept was first put forward by Ilya Metchnikoff, a Russian Nobel scientist born in 1845 who thought the colon was a “vestigial cesspool” and hypothesized that the friendly microbes in yogurt might help improve the population of the bacteria in your gut.

Bacteria have a reputation for causing disease, so the idea of tossing down a few billions of these creepy critters a day for your health might seem — literally and figuratively — hard to swallow. But a growing body of scientific evidence suggests that you can treat and even prevent some illnesses with foods and supplements containing certain kinds of live bacteria.

Some of the health problems that research has shown to help are:

  • Brain function
  • Cholesterol
  • Blood pressure
  • Infections
  • Skin conditions like eczema and psoriasis
  • Chronic fatigue syndrome
  • Urinary and vaginal health
  • Oral health
  • Preventing allergies and colds

Then in the 1910s, Isaac Carasso, a Balkan industrialist, became aware of the fact that many children suffered from intestinal disorders. In 1919, inspired by Metchnikoff’s work, he started a yogurt company in Barcelona, Spain, and marketed his yogurt as medicine, sold in pharmacies. He named the company Danone, a Catalan variation on his son’s nickname, “Little Daniel.” After Carasso’s death, Daniel took over the company and expanded it into the United States, where it was branded Dannon. Yeah, Dannon.

EVERY PROBIOTIC HAS ITS MOMENT

Probiotics are having a moment. The tiny buggers are marketed as health enhancers for adults, for kids, and even for dogs (in a beef flavor, of course). You can now pop a capsule, swig a fruit drink or eat an energy bar that’s been spiked with probiotics, which the World Health Organization defines as “live microorganisms” that “confer a health benefit on the host”. Nearly a century after Ilya Metchnikoff’s death, consumers are snapping up the products based on his idea. According to the National Health Interview Survey, 3.9 million U.S. adults reported using probiotics or prebiotics in 2012, the most recent year for which data is available. Imagine what it has jumped to today.

YOU CAN FEEL IT IN YOUR GUT

As we’ve mentioned above about ways to get probiotics into your system, there’s another way to view it. Essentially, probiotics are bugs in a capsule. But if you want to get technical: probiotics are active bacteria that have been grown and cultured in the laboratory and are believed to be helpful or beneficial to the human microbiome, or the human gut. Probiotic supplements are not regulated by the FDA, which means they are not tested as a drug.

Some digestive disease specialists are recommending them for disorders that frustrate conventional medicine, such as irritable bowel syndrome. Since the mid-1990s, clinical studies suggest that probiotic therapy can help treat several gastrointestinal ills.

Some common conditions they treat are:

  • Irritable bowel syndrome
  • Inflammatory bowel disease (IBD)
  • Infectious diarrhea (caused by viruses, bacteria, or parasites)

The best case for probiotic therapy has been in the treatment of diarrhea. Controlled trials have shown that probiotics can shorten the course of infectious diarrhea in infants and children (but not adults). Although studies are limited and data are inconsistent, two large reviews, taken together, suggest that probiotics reduce antibiotic-associated diarrhea by 60%, when compared with a placebo.

YES, NO, MAYBE?

Do probiotics work?

“There’s been a lot of anecdotal evidence that suggest taking a probiotic could help a lot, but it’s hard to frame it in a scientific way,” according to Mayo Clinic’s Center for Individualized Medicine in Rochester, Minnesota. “The probiotic field is not one that has included a lot of controlled clinical trials, so there’s no firm answer. Unfortunately, researchers just don’t know enough about the bacteria that live in our body to know how to treat them. We have more bugs in our body than body cells.” So which are good? Which our friends? Which are healthy, which are not healthy? Research is providing early clues, but more needs to be done. The little snippets of information are patchy and haven’t been reproduced. For instance, the authors of the UCLA fermented milk study wrote that they weren’t sure whether or not it was a good thing that the substance can affect brain activity.

Probiotics are normally consumed in fermented foods with active live cultures such as yogurt. Probiotics are also available in supplement form as capsules, liquid and chewables. You probably won’t have trouble finding a doctor who recommends taking a probiotic, but there are certainly some who will flat-out refuse to do so. If you want to go rogue, probiotics are available over the counter; you can easily ease over to the drug store and buy a bottle without consulting your physician. However, there are some stronger probiotics that claim to be so potent that the makers urge they be used only under medical supervision. Take note..you shouldn’t take a probiotic as if it’s a multivitamin. 

WHAT IS SHINGLES?

“I’m pretty sure they’re not good…” 

HORRORS…HERPES!

Shingles is a painful skin rash. It is caused by the varicella zoster virus. Shingles usually appears in a band, a strip, or a small area on one side of the face or body. It is also called herpes zoster.

Shingles is most common in older adults and people who have weak immune systems because of stress, injury, certain medicines, or other reasons. There are approximately 1 million estimated cases per year in the U.S., with almost one out of every three people developing shingles at some point in their lifetime. Most people who get shingles will get better and will not get it again. But it is possible to get shingles more than once.

Shingles symptoms happen in stages. At first you may have a headache or be sensitive to light. You may also feel like you have the flu but not have a fever. Later, you may feel itching, tingling, or pain in a certain area. That’s where a band, strip, or small area of rash may occur a few days later. The rash turns into clusters of blisters. The blisters fill with fluid and then crust over. It takes 2 to 4 weeks for the blisters to heal, and they may leave scars. Some people only get a mild rash. And some do not get a rash at all. It’s possible that you could also feel dizzy or weak. Or you could have long-term pain or a rash on your face, changes in your vision, changes in how well you can think, or a rash that spreads. Rash news, huh?

DON’T BLAME CHICKENS

The name chickenpox has been around for centuries, and there are a number of theories as to how it got its name. One is that it’s from the blisters that are seen with the illness. These red spots — which are about 1/5 inch to 2/5 inch (5mm to 10mm) wide — were once thought to look like chickpeas (garbanzo beans).

Another theory is that the rash of chickenpox looks like the peck marks caused by a chicken. But, in case you were wondering, chickenpox can’t be caught from a chicken! Anyone who has had chickenpox can get shingles. Shingles occurs when the virus that causes chickenpox starts up again in your body. After you get better from chickenpox, the virus “sleeps” (is dormant) in your nerve roots. In some people, it stays dormant forever. In others, the virus “wakes up” when disease, stress, or aging weakens the immune system. Some medicines may trigger the virus to wake up and cause a shingles rash. It is not clear why this happens. But after the virus becomes active again, it can only cause shingles, not chickenpox.

You can’t catch shingles from someone else who has shingles. But there is a small chance that a person with a shingles rash can spread the virus to another person who hasn’t had chickenpox and who hasn’t gotten the chickenpox vaccine.

ITCHING TO KNOW MORE

Shingles is treated with medicines. These medicines include antiviral medicines and medicines for pain. Starting antiviral medicine right away can help your rash heal faster and be less painful. So if you think you may have shingles, see your doctor right away.

Good home care also can help you feel better faster. Take care of any skin sores, and keep them clean. Take your medicines as directed. If you are bothered by pain, tell your doctor. He or she may write a prescription for pain medicine or suggest an over-the-counter pain medicine.

There is a shingles vaccine for adults. It lowers your chances of getting shingles and prevents long-term pain that can occur after shingles. And if you do get shingles, having the vaccine makes it more likely that you will have less pain and your rash will clear up more quickly.

Is herpes zoster the same herpes that causes cold sores, fever blisters or genital herpes? Nope.

That’s a whole other topic.

WHAT IS GLUTEN FREE?

“I do know it’s pretty popular right now.”

THE GLUE THAT HOLDS IT ALL TOGETHER

Gluten refers to the proteins found in cereal grain’s endosperm (a type of tissue produced in seeds that are ground to make flour). Gluten both nourishes plant embryos during germination and later effects the elasticity of dough, which in turn affects the chewiness of baked products.

Gluten is actually composed of two different proteins: gliadin and glutenin. (There go those technical terms again.) Though “true gluten” is sometimes defined as being specific to wheat, gluten is also found in  barley, rye and a grain that is a cross between wheat and rye called triticale, according to the Mayo Clinic.

TOO MANY PEOPLE TOOTIN’ ABOUT GLUTEN

You hear it all the time. “I need to be gluten-free. My kids need to be gluten-free.” How do they know? Well, according to them, they just do. In reality, there are three major reasons why someone might need to give up gluten for health reasons: if they’ve been diagnosed with celiac disease, if they have a gluten intolerance, or if they have an allergic reaction to wheat.

  • Celiac Disease – According to the Mayo Clinic, people with celiac disease have an immune reaction to the gluten in wheat, rye, and barley that causes damage to the small intestine and interferes with the absorption of vital nutrients. Symptoms can be as mild as digestive problems and minor skin rashes or as severe as anemia, arthritis, and intense abdominal pain. It’s hard to pinpoint exactly how many people have celiac disease in the United States, mostly because so many people go undiagnosed, but most health experts put it in the range of 2 to 3 million people.
  • Gluten Intolerance – There are also a large number of people who have a sensitivity to gluten or are gluten intolerant. These people experience many of the same symptoms as those with celiac disease, but without the accompanying damage to the small intestine. There are also some theories and studies linking gluten intolerance to things like chronic fatigue, depression, irritability, and anxiety.
  • Wheat Allergy – A wheat allergy is actually a completely separate condition from gluten sensitivity or celiac disease. It’s a histamine reaction to wheat, much like a peanut allergy or a shellfish allergy. People with this allergy usually show hives, rashes, or stomach pain after consuming wheat.

JUMPING ON THE BANDWAGON

Americans Spend Over $4.2 Billion Per Year on Gluten-Free Food.

Jimmy Kimmel started a big Internet conversation over gluten-free. It’s a riot, and so true.

One percent of the U.S. population actually has Celiac, according to Food Allergy Research and Education reports, which doesn’t seem to justify the $4.2 billion spent annually on gluten-free foods. Common misconceptions include, “gluten makes you fat” or “gluten is an unhealthy part of your diet.” In fact, some gluten-free foods are unhealthier than gluten-filled foods because they sometimes contain more calories or sugar to make up for the loss of gluten.

According to faux gluten-free advocates, gluten is perfectly reasonable to consume, and contrary to popular belief, does not contribute to obesity, cancer, heart disease, or any other ailment.

More and more Americans are on the anti-wheat warpath trend, as the label “gluten free” appears on everything from craft beer to cat food.

CRAVE NO MORE

Most people think going gluten free is a big boring tasteless boo-hoo. That it’s no cakewalk to stay gluten-free.

Baloney.

Which, by the way is gluten-free-cool from Boar’s Head, Oscar Mayer and Tyson Foods.

Today there isn’t a food category you really have to bid “bye-bye” to. There are gluten free versions of almost everything-from bread to pasta, snacks to sweets. Choices. Choices. More choices. Yes, bread. Yes, bagels, muffins and croissants. Yes, oh yes, pizza. Yes, ice cream. Yes, wine. Even the big boys are going gluten-free: Chex, Rice Krispies and yay! even Cheerios. So there’s no mourning the loss of everything you love. Your mission? Just check the label to make sure it says “100 gluten-free.” 

WHAT IS A CHARLEY HORSE?

“I never had one, but…”

CRAMPING YOUR STYLE

You could be out for a run or drifting off to sleep when it happens: The muscles of your calf or foot suddenly become hard, tight, and extremely painful. You are having a muscle cramp, sometimes called charley horses, particularly when they are in the calf muscles. These cramps are caused by muscle spasms, involuntary contractions of one or more muscles. In addition to the foot and calf muscles, other muscles prone to spasms include the front and back of the thigh, the hands, arms, abdomen, and muscles along the rib cage. Almost everyone experiences muscle cramps, which come without warning and if you’re sleeping, can wake you up in a second, as the contracting muscles don’t relax immediately. Charley horses that are severe enough can result in the muscle being sore for a few hours or even a day. This is normal, as long as the pain isn’t prolonged or recurring.

GIDDYUP

So what can cause a charley horse to rear its ugly head?

A number of factors may cause a muscle to cramp or spasm. The most common causes of charley horses include:

  • inadequate blood flow to the muscle
  • muscle injuries
  • exercising in excessive heat or cold
  • side effects of different medications
  • overuse of a specific muscle during exercise
  • stress, most often in the neck muscles
  • not stretching before exercise
  • nerve compression in the spine
  • taking diuretics, which can lead to low potassium levels
  • mineral depletion, too little calcium, potassium, and sodium in the blood

DEHYDRATION

People who are obese are more likely to experience charley horses because of poor circulation in their legs. Athletes often experience charley horses because of muscle fatigue or overuse. Actually, muscle spasms that cause charley horses while we sleep are common, but are not entirely understood. It’s thought that part of the reason they occur so frequently during sleep is the result of a person lying in an awkward position for a long period of time that can cause a muscle spasm. Whatever the cause, when you get them, they get you bad.

PUT SOME MUSCLE IN IT

When muscle cramps occur, there are several things you can do to help ease them, such as massaging, stretching, or icing the muscle, warming the muscle, or taking a bath with Epsom salt.

For a charley horse in the calf or a cramp in the back of the thigh (hamstring), try putting your weight on the affected leg and bending your knee slightly, or sit or lie down with your leg out straight and pull the top of your foot toward your head. For a cramp in the front of the thigh (quadriceps), hold onto a chair to steady yourself and pull your foot back toward your buttock. To help reduce the risk of cramps in the future, try the following:

  • Eat more foods high in vitamins, magnesium and calcium
  • Stay well hydrated
  • Stretch properly before exercise.

In most cases, self-care measures are sufficient for dealing with muscle cramps, which typically go away within minutes. But if you experience them frequently or for no apparent reason, you should speak to your doctor. They could signal a medical problem that requires treatment.

OF ALL THE NERVE

If your doctor suspects that nerve damage or other complex causes are to blame, you may be referred to a physical therapist or other specialist. The treatment for charley horses depends on their underlying cause. Recurrent charley horses require more aggressive treatment. Pain medications may be prescribed if ibuprofen isn’t enough to ease your discomfort. In severe cases, your doctor may prescribe antispasmodic medication. Physical therapy can help you cope with muscle spasms and prevent further complications. In extreme cases, surgery may be recommended. When all other treatments have failed, surgery can be used to enlarge the space around a nerve to relieve pressure. If your spasms are caused by nerve compression, this may help.

WHAT IS BHRT?

“GOT ME ON THAT ONE.”

BHRT STANDS FOR BIOIDENTICAL HORMONE REPLACEMENT THERAPY.

ONE OF THE MOST IMPORTANT THINGS CONTRIBUTING TO YOUR OVERALL WELL-BEING ARE HORMONES.  HORMONES ARE CHEMICAL STRUCTURES THAT ACT LIKE MESSENGER MOLECULES IN THE BODY.  THEY HELP CONTROL HOW CELLS AND ORGANS DO THEIR WORK. IMBALANCE IN THESE HORMONES CAN LEAD TO A LONG LIST OF AILMENTS FROM MOOD SWINGS TO MENOPAUSE. BHRT IS USED TO TREAT HORMONE IMBALANCE WITH HORMONES THAT THAT CONTAIN HORMONES THAT HAVE THE SAME CHEMICAL FORMULA AS THOSE MADE NATURALLY IN THE BODY, INSTEAD OF CONVENTIONAL HORMONE THERAPY WITH SYNTHETIC HORMONES. WHEN AN IMBALANCE HAS A NEGATIVE EFFECT ON YOUR BODY, THE MOST POSTIVE THING YOU CAN DO IS SEE DR. STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH. DR. GOLDSTEIN IS AT THE FOREFRONT OF THE FIELD OF BHRT. THE EXTENT OF HIS EXPERTISE AND EXPERIENCE IS ONLY PART OF THE REASON HE IS THE RIGHT SPECIALIST TO SEE. FOR HIM, T’S ALL ABOUT YOU AND YOUR HEALTH. WITH STATE-OF-THE-ART TESTING, HE CAN DETERMINE YOUR EXACT DEFICIENCIES OR EXCESSES OF DIFFERENT HORMONES IN YOUR BODY. IF YOU NEED HELP, HE’LL KNOW JUST WHAT YOU NEED, CREATING AN INTEGRATED UNIQUE SOLUTION TO HELP RESTORE THE BALANCE THAT WILL HELP YOU GET RELIEF AND LIVE A HEALTHIER LIFE.

FOR BHRT, HE’S THE BEST, TO THE LETTER.

SO MAKE AN APPOINTMENT NOW.

“POPPING THE QUESTION” – round one

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Hormone Imbalance

Our bodies are pretty complex. More goes on in them then we can really imagine. And most probably don’t understand. Oh, some of what goes on, we think we’ve heard about. The words are vaguely familiar. Vaguely being an understatement. So, this month we’re going to see what we can do to fill you in. We won’t just ask the questions; we’ll try to give you answers you can understand. And without question, getting them is pretty important. So here goes….

WHAT IS PLAQUE?

“WELL…UMMM…I THINK MAYBE…”

GO WITH THE FLOW

Surely everyone knows that arteries are blood vessels. At least we can hope so. These blood vessels carry blood that’s rich in oxygen throughout your body. They go to your brain as well as to the tip of your toes. Healthy arteries have smooth inner walls which lets the blood flow through them easily. As you go about your day, you probably don’t think much about the organ that makes the whole “living” thing possible: your heart. It’s your hardest working muscle, pumping for you all day long. In fact, it pumps about 1 million barrels of blood during an average lifetime. Enough to fill up more than 3 supertankers. Every minute, it pumps about five quarts of blood through a system of blood vessels that’s over 60,000 miles long according to the Cleveland Clinic. This system consists of a network of blood vessels, arteries being a critical one. When arteries are healthy and the blood is flowing smoothly, your body gets what it needs to keep everything healthy and working the way it’s supposed to. “O.K., glad to know this.”

EQUAL OPPORTUNITY BUZZ KILL

Some people, however develop clogged arteries which result from a buildup of a substance called plaque on the inner walls of the arteries. Arterial plaque as it is referred to, can reduce blood flow or, in some instances, block it altogether. Clogged arteries increase the likelihood of heart attack, stroke and even death. And it can happen at any age. Heart disease isn’t only the number one killer of men, it’s also the top killer for women. Your heart doesn’t care if you’re male or female, young or old, even if you’re from Mars or Venus. The heart does what the heart wants. (And we’re not talking love or lust here.)

HARD TO TAKE

Plaque that accumulates on the inner walls of your arteries is made from various substances that circulate in your blood. These include calcium, fat, cholesterol, cellular waste, and fibrin, a material involved in blood clotting. In response to plaque buildup, cells in your artery walls multiply and secrete additional substances that can worsen the state of clogged arteries.

As plaque deposits grow, a condition called atherosclerosis results. (Don’t worry about it popping up in any spelling bee.)  Arteriosclerosis is a general term for the thickening and hardening of the arteries. Although experts don’t know for sure what starts atherosclerosis, the process seems to stem from damage to the arterial wall. This damage, which enables the deposition of plaque, may result from:

  • High ”bad” cholesterol and low ”good” cholesterol: high levels of ”bad” cholesterol, or low-density lipoprotein (LDL), are major contributors to arterial plaque formation. But that doesn’t tell the whole story. Everyone also has ”good” cholesterol, or high-density lipoprotein (HDL), circulating in the blood. HDL is believed to remove some of the bad cholesterol from plaque in clogged arteries and transport it back to the liver, where it is eliminated.
  • High blood pressure: having high blood pressure increases the rate at which arterial plaque builds up. It also hastens the hardening of clogged arteries.
  • Cigarette smoke: cigarette smoke seems to increase the rate of atherosclerosis in the arteries of the heart, legs, and the aorta — the largest artery in the body.
  • Diabetes, or elevated circulating blood sugar is also a major culprit. Even people who have elevated sugars not yet at the level of diabetes, such as seen in the metabolic syndrome, also have increased risk of plaque formation.

UNCLOG THE DRAIN

Having plaque doesn’t mean you have to be stuck with it. Yes, surgery is often called for if the problem is severe enough. But there are things you can do on your own starting right now. Lots of things. And some of them are actually fun. And easy. So no excuses. (Maybe you should print this part out and pin it on the fridge!)

Stop smoking

No ifs, ands, or butts.

This nasty habit is one of the top controllable risk factors for heart disease. The AMA, AHA, NIH, and more than likely your mom recommend stubbing out this addiction to make a huge difference in your overall health.

Focus on the middle

Your middle, that is. You don’t have to be super-thin to reap the benefits of a smaller waistline, but according to the Journal of the American College of Cardiology, carrying too much weight around the middle raises blood pressure, affects blood lipids (and not in a good way), and does other damage to the heart. Abdominal exercises are good, but remember: it’s calories in (what you eat) and calories out (how you exercise) that will make a difference.

Play between the sheets

…or on top of the sheets, or in the kitchen, or wherever! Yep, having sex can be heart healthy. A number of studies show that sexual activity adds more than pleasure to your life. It can actually lower your blood pressure and your risk for developing heart. (Maybe we should have put this at the top of the list. Maybe it should be listed more than once. That would do the heart good.)

Go Fish

Studies have shown that including fish high in omega-3 fatty acids (i.e. salmon, herring, sardines, and tuna) into your diet can reduce the risk of heart disease by a third or more. To those concerned about the mercury content or other contaminants in fish, the Mayo Clinic states that the heart healthy benefits outweigh the possible risks of exposure to toxic elements.

LOL

Not in an email, not on Twitter or Facebook, but really: laugh out loud. Whether you like watching Amy Schumer, following Kayne’s tweets, or binging old Seinfeld reruns, if it gets you chuckling, it’s good for your heart. Research from the University of Maryland Medical Center shows that laughter helps relieve the stress that damages the endothelium,(another one of those words that won’t come up in party conversation.) the tissue that forms the inner lining of blood vessels and helps your blood flow. It also promotes the healthy function of blood vessels.

Stretch it out

Practicing yoga makes you more limber and helps you relax, which combats stress. However, according to recent research from the Journal of Ayurveda and Integrative Medicine, it also positively affects the heart rate variability (HRV), which is an indicator for heart health.

Have a fit

We say it over and over. Because it’s really true, true, true. Exercise can result in weight loss, which triggers a healthier trend by lowering your LDL (yeah!) cholesterol and increasing your HDL (pooh!) cholesterol levels. Get 30 to 60 minutes of exercise on most days of the week. You can break your exercise sessions up into 10 minute intervals, which is also beneficial. You can start slowly by increasing your physical activity, such as walking more frequently or using the stairs, and increase your exercise level as you become more fit. Regular exercise improves your circulation and promotes the creation of new blood vessels that bypass plaque-obstructed vessels.

Move to the music

Do chores, bowl, walk, lift some weights (or even cans of peaches or peas), include yourself in “Dancing with the Stars” in your living room. Aim for your own silver ball. Just keep moving and have fun; every little bit adds up, clears your head, lowers your stress. The American Heart Association gives strength training a thumbs-up for lowering the risk of heart disease.

Raise a glass

Moderate consumption of alcohol can raise your HDL (good cholesterol) levels, reduce blood clot formation, and help prevent artery damage. Some studies say red wine offers more benefits than other alcoholic beverages. Other studies conflict with this. The answer is moderation.

Shun the salt

Overwhelming research in the New England Journal of Medicine shows that if the entire US population reduced its salt intake to just a half teaspoon a day, we would significantly reduce the number of new cases of coronary heart disease. The studies also concluded that salt is one of the leading culprits in fueling the rise in healthcare costs in America. Most of our high salt intake comes from processed food and restaurant-prepared food. Think twice before filling up on your favorite fast-food fix. (C’mon, stop whining…there are great alternatives.)

Eat chocolate

No guilt required. Rich, dark chocolate not only tastes delicious, the flavonoids it contains can help stave off heart disease according to a study published in the American Journal of Clinical Nutrition. Preliminary research by Johns Hopkins also suggests that chocolate can positively affect blood clotting.(No, you’re not dreaming.)

Go nuts

Almonds, walnuts, pecans, and other tree nuts deliver a powerful punch for lowering your risk of cardiovascular and coronary heart disease. The American Heart Association suggests that substituting foods high in saturated fats with nuts helps reduce bad (LDL) cholesterol.

Cut the fat

Slicing your fat intake to no more than 30 percent of your daily calories will help cut your risk for heart disease, according to the USDA. If you don’t normally read labels or count calories, think twice before you savor, and get your flavor fix somewhere else.

Brew a healthy heart potion

No magic is needed when you sip green or black tea. Studies from Harvard University and the National Institutes of Health (NIH) that focus on black and green varieties show that drinking tea can improve arterial function.

Smile at this one

Good dental hygiene does more than keep your pearly whites glistening. It may affect your overall health. Research from Harvard suggests that several types of cardiovascular disease, including coronary artery disease, may be connected to oral health. Brush, floss…get in the habit. Even if you come in after a rough night out, ready to just plop into bed.

Woof and meow

Owning a cat can reduce the risk of heart attacks and strokes by more than a third, researchers found. Your dog may make you less likely to get heart disease. Why? Dog owners walk more and have lower blood pressure than people who don’t have dogs. Heart attack survivors and people with serious abnormal heart rhythms who own dogs live longer than people with the same heart problems who don’t have pets, studies show. Time to find your own Fido. And let the licks fly.

WHAT IS CARPEL TUNNEL?

“Pretty sure it’s…gee, let’s see…”

HAND JIVE

Most people think it’s pain you get from typing. Or doing the same thing over and over. And over. Well, you’re close.

You’re working at your desk, trying to ignore the tingling or numbness you’ve had for months in your hand and wrist. Suddenly, a sharp, piercing pain shoots through the wrist and up your arm.  Wait, which side goes crazy when you’re having a heart attack???

Forget the heart attack. So what then?  Just a passing cramp? More likely you have carpal tunnel syndrome.  Carpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the palm of the hand, becomes pressed or squeezed at the wrist. The median nerve controls sensations to the palm side of the thumb and fingers (although not the little finger as that’s effected by a different nerve), as well as impulses to some small muscles in the hand that allows the fingers and thumb to move. The carpal tunnel (yes, it’s actually a tunnel) – a narrow, rigid passageway of ligament and bones at the base of the hand – houses the median nerve and tendons. Sometimes, thickening from irritated tendons or other swelling narrows the tunnel and causes the median nerve to be compressed. The result may be pain, weakness, or numbness in the hand and wrist, radiating up the arm.

ROCK, TINGLE AND ROLL

Symptoms usually start gradually, with frequent burning, tingling, or itching numbness in the palm of the hand and the fingers, especially the thumb and the index and middle fingers. Some carpal tunnel sufferers say their fingers feel useless and swollen, even though little or no swelling is apparent. The symptoms often first appear in one or both hands during the night, since many people sleep with flexed wrists. A person with carpal tunnel syndrome may wake up feeling the need to “shake out” the hand or wrist. As symptoms worsen, people might feel tingling during the day. Decreased grip strength may make it difficult to form a fist, grasp small objects, or perform other manual tasks. In chronic and/or untreated cases, the muscles at the base of the thumb may waste away. Some people are unable to tell between hot and cold by touch.

BOY, THE NERVE OF IT

Carpal tunnel syndrome is often the result of a combination of factors that increase pressure on the median nerve and tendons in the carpal tunnel, rather than a problem with the nerve itself. Most likely the disorder is due to a congenital predisposition – the carpal tunnel is simply smaller in some people than in others. (O.K. women, you’re not going to like this one: the smaller carpel tunnel means you’re three times more likely than men to develop it.) Other contributing factors include trauma or injury to the wrist that cause swelling, such as sprain or fracture, over-activity of the pituitary gland; hypothyroidism; rheumatoid arthritis; mechanical problems in the wrist joint; work stress; repeated use of vibrating hand tools; fluid retention during pregnancy or menopause; or the development of a cyst or tumor in the canal.  In some cases, no cause can be identified.

There is little clinical data to prove whether repetitive and forceful movements of the hand and wrist during work or leisure activities can cause carpal tunnel syndrome. Other disorders such as bursitis and tendonitis have been associated with repeated motions performed in the course of normal work or other activities. Writer’s cramp may also be brought on by repetitive activity. (But you don’t necessarily have to give up on that award-winning novel you’re penning.)

WHAT A PAIN

In reality, no one can sit Zen-like with their arms resting upward on their crossed legs, humming mantras all day long. We live. We work. We use our hands for everything. Of every kind. All day. Even in our sleep as we get our zzzz’s with our hands tucked tightly under our heads or pillows.

But there are things to help with the pain.

Drugs – In special circumstances, various drugs can ease the pain and swelling associated with carpal tunnel syndrome. Nonsteroidal anti-inflammatory drugs, such as aspirin, ibuprofen, and other nonprescription pain relievers, may ease symptoms that have been present for a short time or have been caused by strenuous activity. Orally administered diuretics (“water pills”) can decrease swelling. Corticosteroids (such as prednisone) or the drug lidocaine can be injected directly into the wrist or taken by mouth (in the case of prednisone) to relieve pressure on the median nerve and provide immediate, temporary relief to persons with mild or intermittent symptoms. Additionally, some studies show that vitamin B6 (pyridoxine) supplements may ease the symptoms of carpal tunnel syndrome.

Exercise – Stretching and strengthening exercises can be helpful in people whose symptoms have abated. These exercises may be supervised by a physical therapist, who is trained to use exercises to treat physical impairments, or an occupational therapist, who is trained in evaluating people with physical impairments and helping them build skills to improve their health and well-being.

Alternative therapies – Acupuncture and chiropractic care have benefited some patients but their effectiveness remains unproved. An exception is yoga, which has been shown to reduce pain and improve grip strength among patients with carpal tunnel syndrome. And it never hurts to stop what you’re doing for a few minutes, take a little walk and stretch out those hands and fingers. Anyone can do that.

WHAT ARE FREE RADICALS?

“Not really sure I’ve ever heard of them…”

IT’S RADICAL, MAN…

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes.

Free radicals may form spontaneously or they may be the result of exposure to heat, light or something in the environment. Sometimes the body’s immune system creates them on purpose to neutralize viruses and bacteria. In the human body, we have a vast array of molecules that are more susceptible to free radical attacks than others. These include fats, DNA, RNA, cellular membranes, proteins, vitamins and carbohydrates.
Unfortunately, oxygen is very susceptible to free radical formation, and with aerobic organisms (these guys need oxygen to function), this can be lethal. Oxygen free radicals are blamed for the overall aging process and are responsible for cancer and inflammation in the skin. Not to mention lines, wrinkles and dreaded brown spots women spend millions on to get rid of.

ANTIOXIDANTS TO THE RESCUE

To prevent free radical damage, the body has a defense system of antioxidants. (Yeah, you’ve heard of these and know that somehow they’re good for you.)

Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are vitamin E, beta-carotene, and vitamin C. Additionally, selenium, a trace metal that is required for proper function of one of the body’s antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture these micronutrients so they must be supplied in the diet.

EAT THIS UP

Whopping amounts of food loaded with antioxidants can help scourge scary stuff like cancer and heart disease, protect cells from damage, lower inflammations and strengthen our immune system. Go for foods high in nutrients like vitamins C, E, and A and also magnesium and potassium. Try blueberries, dark chocolate, pecans, artichokes, grapes, cranberries and kidney beans. Broccoli, spinach, kale and collard greens, leeks, lettuce, and the hot new tuber squeezing its way onto menus and into chips and other products–sweet potatoes. And this is just the short list.

WHAT IS SLEEP APNEA?

“Oh…yawn…it’s…give me a minute…”

WHEN SHUT EYE’S AN EYE OPENER

You’re exhausted. You can’t wait to plop onto your 1000 thread-count sheets and be out light a light. O.K., you’re in la-la land in minutes. But for a lot of people, their dreams could be interrupted without them ever realizing it. They’ve got sleep apnea. Sleep apnea affects more than 18 million American adults.

As you can see, sleep apnea is a common, but for some, often chronic disorder in which you have one or more pauses in breathing or shallow breaths while you sleep. Breathing pauses can last from a few seconds to minutes. They may occur 30 times or more an hour, and can occur hundreds of times a night, jolting you out of your natural sleep rhythm.

Obstructive sleep apnea occurs when the muscles in the back of your throat relax. These muscles support the soft palate, the triangular piece of tissue hanging from the soft palate the tonsils, the side walls of the throat and the tongue.

When the muscles relax, your airway narrows or closes as you breathe in, and you can’t get an adequate breath in. This may lower the level of oxygen in your blood.

Your brain senses this inability to breathe and briefly rouses you from sleep so that you can reopen your airway. This awakening is usually so brief that you don’t remember it.

A FEW ZZZZ’S MISSING

When sleep apnea causes your breathing to pause or becomes shallow, you’ll often move out of deep sleep and into light sleep. As a consequence, you spend more time in light sleep and less time in the deep, restorative sleep you need to be energetic, mentally sharp, and productive the next day. Sleep apnea often goes undiagnosed. Doctors usually can’t detect the condition during routine office visits. Also, no blood test can help diagnose the condition. Obstructive sleep apnea is more common in people who are overweight, but it can affect anyone. For example, small children who have enlarged tonsil tissues in their throats may have obstructive sleep apnea.

IT’S A SNORE

It’s normal to snore occasionally – perhaps when you are suffering from a cold or after you’ve had a few drinks at a party before going to sleep.

Many people treat snoring as a joke or something they feel embarrassed about. But loud snoring—especially when accompanied by daytime fatigue—may be one of the most obvious signs of sleep apnea. The snoring usually is loudest when you sleep on your back; it might be less noisy when you turn on your side. You might not snore every night. Over time, however, the snoring can happen more often and get louder. Which is why a family member or bed partner might be the first to notice signs of sleep apnea. You’ll swear you weren’t snoring as you’ll have no memory of it, nor of the sleep apnea awakening. This can have a negative effect on your relationship with your bed partner, effecting both your moods. Pillows over the head, moving to another room or sleeping in the bathtub (yes, happens more than you’d believe) isn’t the answer.

Actually you should consider yourself fortunate to have someone able to bring the problem up to you as it could become serious. People who are on their own don’t have that advantage. (Doesn’t mean you should run to online dating.)

SLEEP LIKE A LIGHTER LOG

While the most obvious, snoring isn’t the only sign of sleep apnea. It could be accompanied by:

  • Awakening with a dry mouth or sore throat
  • Morning headache
  • Difficulty staying asleep (insomnia)
  • Excessive daytime sleepiness
  • Attention problems
  • Irritability
  • Depression
  • Impotence
  • Forgetfulness

Untreated sleep apnea can even create serious physical health problems over time, including diabetes, high blood pressure, heart disease, stroke, liver problems, and weight gain.

Fortunately, there are remedies, simple ones you can do at home like sleeping on your side instead of your back or keeping bedroom air moist.

Losing weight, exercising and quitting smoking are the healthiest. There are even throat exercises which you can discuss with your doctor. The whole point is to make sure your 40 winks don’t turn out to be only 20 or so. Sweet dreams. 

WHAT IS A HORMONE IMBALANCE?

“I really want to understand”.

A HORMONAL IMBALANCE IS A MALFUNCTION OF ONE OR MORE HORMONES IN THE BODY. EACH HORMONE HAS A DIFFERENT EFFECT ON THE BODY, SO HORMONAL IMBALANCES ARE ALL DIFFERENT, DEPENDING ON THE HORMONE INVOLVED. A HORMONAL IMBALANCE MAY BE ASYMPTOMATIC OR INCONSEQUENTIAL. YOU MIGHT THINK WHAT’S BOTHERING YOU IS DUE TO A LIST OF OTHER THINGS. AND IGNORE IT. HOWEVER, IT CAN BE THE CAUSE OF MANY DISEASES, MILD OR SEVERE, SUCH AS THYROID DISORDERS, DIABETES, ACNE, OBESITY, OR INFERTILITY. THE TREATMENT IS TO RESTORE THE NORMAL REGULATION OF THESE HORMONES.

SO WHAT SHOULD YOU DO IF YOU DON’T FEEL YOUR BEST?

THE ANSWER IS TO SEE DR. STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH. HIS EXPERIENCE AND EXPERTISE IN TREATING HORMONE IMBALANCES ARE BEYOND COMPARE. AFTER THOROUGHLY GOING THROUGH YOUR SYMPTOMS, SIMPLE TESTS CAN TELL HIM EXACTLY WHAT’S GOING ON. AT THAT POINT HE CREATES A UNIQUE TREATMENT PLAN FOR YOUR ISSUES THAT WILL REPLACE THE HORMONES YOU ARE MISSING. WHICH MEANS BEFORE LONG YOU WON’T HAVE TO MISS OUT ON FEELING YOUR BEST.

WHAT COULD BE BETTER?

CALL NOW FOR AN APPOINTMENT.