Obesity Quiz: Are You Obese?

By Kat Fuschillo
Writer for FEP International

It seems as though everyone is talking about obesity these days. The health risks, the cause and the treatments. But, many Americans still know little about the condition and how dangerous it really is. There is a fine line between being overweight and obese, but many people have no idea that they fall into the category of obesity. If you're overweight, it's important to find out if your are considered to be clinically obese. Those with obesity are far more likely to encounter serious health conditions, so it's important to find out now, and do something about it. Take our obesity quiz to find out if you might have the condition, and what you can do to lose weight.

1) Obesity BMI test

The quickest and easiest way to find out if you're obese is to measure your BMI (Body Mass Index). Before you use the chart make sure you accurately measure your height and your current weight, as you will need both of these measurements. An online BMI Calculator is found here. There are 5 BMI groups that you can fall into -

Underweight - BMI is less than 18.5
Ideal weight - BMI 18.5 - 25
Overweight - BMI 25 - 30
Obese - BMI 30 - 40
Very obese – BMI is greater than 40

You'll find that BMI charts for men, women and children will vary, so it's important to measure your BMI accurately with the right kind of chart. If you are in any doubt about your current BMI, please see your doctor or a medical professional [1].

2) Obesity Waist to Hip Ratio

It has recently been discovered that the obesity waist-hip ratio test gives a much more accurate BMI, and may be able to predict if the patient is obese and likely to suffer from a heart attack. This test is easy to do... simply measure your waist around your navel at the smallest point. You'll then need to measure you hips at their widest point, which is normally around the buttocks. To work out your result – Divide your waist measurement by your hip measurement. This calculation will give you your W/H ratio.

Men – your ratio should be below 1.0
Women – you ratio should be below 0.8

If your waist-hip ratio is above either of these figures, you are far more likely to encounter obesity related conditions in the future. If you fall into this dangerous obese category, you need to start losing weight immediately [2].

3) Common Obesity symptoms

Here are some of the more common obesity symptoms you should try to look out for:
- Your weight has increased.
- You have painful joints and back problems.
- You clothes have now become too small for you.
- You're often breathless.
- You have trouble sleeping and have begun to snore heavily.

What to do if you think you're Obese

You need to change your current eating habits and eat a more balanced healthy diet. You will also need to reduce your daily food intake and start to exercise regularly. These three combined lifestyle changes will help you lose weight and reduce your risk of illness.

References

1. Healthy Weight Calculator.
http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx?r=1&rtitle=Interactive+tools+-+BMI+tool. Accessed Aug 18, 2009.

2. Body mass index.
http://www.bbc.co.uk/health/healthy_living/your_weight/whatis_bmi.shtml. Accessed Aug 18, 2009.

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How To Lose Weight On A Budget

By Kat Fuschillo
Writer for FEP International

Losing weight is difficult enough, without having to worry about money. Unfortunately, eating a healthy balanced organic diet can be very expensive these days. But, don't worry, if you're overweight or obese there are a number of ways you can change your diet and eat healthy food on a budget. Read on to find out how you can learn to diet without having to break the bank.

Why does it cost more to eat healthy?

The dieting industry is a billion dollar business. Companies know that many folks are desperate to lose weight, so they continue to push up their prices and make even more money. The next time you take a trip to the supermarket, take a look at just how expensive the organic and health foods ranges are, compared to regular foods. You'll often find that the higher fat and more junk style foods are far cheaper than the low fat alternatives. This pricing of food is now thought to be one of the main reasons behind the sharp increase of obesity in the USA.

In these times of financial uncertainty, many people don't have money to waste on over priced diet foods, and instead turn to the less expensive junk food alternatives. But, don't worry. There are many ways you can eat a healthy diet, without having to pay an arm and a leg [1-2].

Know your calorie in take...

If you're obese, then you're probably eating far more food than you need each day. In order for you to reduce your daily intake of food, you need to learn about calories. Men need ~2000 calories a day, and women need ~1500 calories daily. You may even find that you're eating more than double your recommended daily allowance. It'll be hard at first to cut down on your food intake, but think of how much money you'll be saving each and every day. Your stomach will gradually reduce in size, and you won't feel the need to eat as much food to feel full. Try to reduce snacking in between meals, soda drinks and fattening deserts. Replace these with fruit and water, which are a much cheaper alternative.

Cheap healthy meal alternatives...

Here are some quick tips for planning a low cost obesity diet -
- Plan meals – don't impulse buy.
- Make larger meals from scratch and freeze half.
- Always make use of your leftovers.
- Look for discount buys.
- Try growing your own fruit and vegetables at home [1 & 3].

Exercise costs nothing...

One of the best ways to beat obesity and aid your weight loss program is to exercise every day. The great thing about exercising is... it doesn't cost anything to do. You don't have to join an expensive gym or pay for exercise classes to get in shape. You just have to stay active. If you're obese you need to start slowly. Try walking to work, riding a bike or playing sports with your kids. These are all great ways you can stay active, without having to spend a single penny.

References

1. Recession thwarts healthy efforts.
http://news.bbc.co.uk/1/hi/health/7934242.stm. Accessed Aug 17, 2009.

2. Eating healthy can cost more, but doesn't have to, experts say.
http://www.usatoday.com/news/health/weightloss/2009-07-14-nutrition-food-costs_N.htm. Accessed Aug 17, 2009.

3. Eat well on the cheap.
http://www.nhs.uk/Livewell/Onabudget/Pages/Eatwellcheap.aspx. Accessed Aug 17, 2009.

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The Obesity Crisis: The High Cost of Gluttony

By Kat Fuschillo
Writer for FEP International

Obesity is costing governments around the world hundreds of millions of dollars each year, due to all of the additional health problems associated with the condition. Being overweight and obese makes you far more likely to suffer from a whole host of serious conditions in later life. Health care systems are currently struggling to keep up with the number of obesity cases, and it's only going to get worse. If you are heavily overweight or obese, it's important that you act now and lose weight, to ensure that you stay fit and healthy for longer.

How obesity is crippling the health systems...

Studies show that two thirds of Americans are now overweight, and a third are obese. This is a very worrying statistic, and a problem that is becoming a huge drain on the US government. Hospitals are already having to spend more and more each year to accommodate the increasing number of overweight patients. They're having to spend millions of dollars they don't have on larger wheelchairs, beds, and equipment to help them accommodate the largest of patients. But, it's not just these additional costs that are the main concern. It's the sharp increase of obesity related illnesses that hospitals are struggling to cope with. In years to come, the number of obesity related illnesses will grow at a significant rate, and health care professionals are worried that they just won't be able to cope [1-2].

The health risks associated with obesity...

Being overweight or clinically obese can have an extremely damaging effect on your health. In your everyday life you may experience the following:

- Breathlessness
- Aching and painful joints
- Sleep problems including snoring
- Severe back pain

But, in addition to these annoying symptoms, you are statistically more likely to suffer from these extremely serious life threatening conditions:
- Diabetes
- Liver disease
- Heart disease
- Cancer [3]

Do something about your obesity, before it's too late...

In order to reduce your risk of illness and lose weight, you just need to make three simple changes to your lifestyle.

1) Know about the foods you're eating. You need to learn about calories, and the contents of your food. Being able to differentiate between good and bad food is essential, if you want to learn to control your diet. Your food education will help you make informed choices about the foods you eat, and make it easier to maintain a balanced healthy daily diet.

2) Reducing the amount you eat each day. It's also equally important to know how much you should eat each day. It's likely that you'll need to drastically reduce your calorie intake, and an easy way to start is by counting calories. Make sure you also reduce your portion sizes and reduce snacking between meal times.

3) Exercising regularly. Being obese can make exercising difficult, but you have to make sure you stay active. You need to start with around 30 minutes of gentle exercise each day to ensure that you lose weight and stay fit and healthy.

These simple steps will help you lose weight, get back into shape and substantially reduce your risk of illness in your later years [3].

References

1. Obesity 'epidemic' turns global.
http://news.bbc.co.uk/1/hi/health/7057951.stm. Accessed Aug 16, 2009.

2. Hospitals Spend Seven Times More On Obesity.
http://news.sky.com/skynews/Home/UK-News/Obesity-NHS-Hospitals-Spend-Seven-Times-More-On-Treating-Fat-People-Than-Three-Years-Ago/Article/200904215258553?lpos=UK_News_Article_Related_Content_Region_7&lid=ARTICLE_15258553_Obesity%3A_NHS_Hospitals_Spend_Seven_Times_More_On_Treating_Fat_People_Than_Three_Years_Ago. Accessed Aug 16, 2009.

3, Obesity in adults.
http://hcd2.bupa.co.uk/fact_sheets/html/obesity_in_adults.html. Accessed Aug 16, 2009.

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The Common Warning Signs Of Obesity

By Kat Fuschillo
Writer for FEP International

Obesity is growing at an alarming rate in the western world. More and more adults and even young children are being diagnosed with the condition each and every day. Yet, many people still don't know the difference between being overweight and obesity. Read on to find out more about the common obesity signs and the how this condition can be easily avoided.

How can I tell if I am obese?

The easiest way to know if you're obese, is to use an obesity chart to work out your BMI (Body Mass Index). All you have to know is your height and your current weight. If you have a BMI of 30 or over, you are considered to be dangerously overweight and clinically obese.

Obesity warning signs...

You can't become obese overnight. It takes a long time to gain weight and you need to consume more than 3,500 calories more than your body needs to add one pound to your existing weight.

Look out for these common signs...

- A sharp increase in your weight.
- A change to your BMI.
- Your regular clothing is becoming tight or it no longer fits.
- Bouts of poor health.

If you have noticed that your weight has increased, then you need to make changes to your diet immediately. You need to control your weight gain before it becomes dangerous. You need to reduce the amount of calories you eat each day, and increase your daily exercise. Men need around ~2000 calories each day, and women need just ~1500 [1].

What are the health risks related to obesity?

Being overweight or obese can seriously affect your current health, and your health in years to come. With obesity you are far more likely to be affected by the following illnesses:

- Fatty liver disease
- Heart disease
- Type 2 diabetes
- Certain cancer types
- Hypertension

All of these conditions are very serious, and potentially fatal. That's why it's so important to take positive steps now, and help prevent these dangerous conditions in later life.

What you can do to prevent obesity...

Your home environment and family members may have a negative effect on your diet, and be the cause of your weight gain. If you live with people who constantly eat unhealthy diets, you may find it difficult to make any positive changes to your own diet. Try not to be influenced by others and work hard to make sure you don't fall back into bad eating habits.

Time and money may also make it harder to change your diet. Many folks turn to fast food for the low cost and convenience. Try to avoid these foods and always go for a healthy mealtime alternative instead. Make sure you:

- Always make the best food choices for yourself and your family.
- Improve your food education - the more you know about food the better your daily diet will be
- Eat a well balanced and varied diet.
- Exercise daily - this will go a long way to help you stay in shape and is an excellent way to promote weight loss [2-3].

References

1. Obesity –
http://www.bbc.co.uk/health/healthy_living/nutrition/dietary_obesity1.shtml. Accessed Aug 14, 2009.

2. Family influences –
http://www.bbc.co.uk/health/healthy_living/nutrition/dietary_obesity2.shtml. Accessed Aug 14, 2009.

3. Healthy Lifestyle Habits May Be Associated With Reduced Risk Of Chronic Disease –
http://www.sciencedaily.com/releases/2009/08/090810161906.htm. Accessed Aug 14, 2009.

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Clearly LASIK - Is vision correction surgery or LASIK for me? Unbiased view from Dr. Doan

By Andrew Doan, MD, PhD

LASIK is a surgical procedure intended to reduce a person's dependency on glasses or contact lenses. The goal of this article is to provide objective, unbiased information to the public about LASIK surgery and to help you decide if LASIK surgery is right for you.

LASIK stands for Laser-Assisted In Situ Keratomileusis and is a procedure that permanently changes the shape of the cornea, the clear covering of the front of the eye, using an excimer laser. A mechanical microkeratome (a blade device) or a laser keratome (a laser device) is used to cut a flap in the cornea. A hinge is left at one end of this flap. The flap is folded back revealing the stroma, the middlesection of the cornea. Pulses from a computer-controlled laser vaporize a portion of the stroma and the flap is replaced. There are other techniques and many new terms related to LASIK that you may hear about, such as iLASIK and PRK.

What are the risks and how can I find the right doctor for me? [1]

Most patients are very pleased with the results of their refractive surgery. However, like any other medical procedure, there are risks involved. That's why it is important for you to understand the limitations and possible complications of refractive surgery.

Before undergoing a refractive procedure, you should carefully weigh the risks and benefits based on your own personal value system, and try to avoid being influenced by friends that have had the procedure or doctors encouraging you to do so.

Some patients lose vision. Some patients lose lines of vision on the vision chart that cannot be corrected with glasses, contact lenses, or surgery as a result of treatment.

Some patients develop debilitating visual symptoms. Some patients develop glare, halos, and/or double vision that can seriously affect nighttime vision. Even with good vision on the vision chart, some patients do not see as well in situations of low contrast, such as at night or in fog, after treatment as compared to before treatment.

You may be under treated or over treated. Only a certain percent of patients achieve 20/20 vision without glasses or contacts. You may require additional treatment, but additional treatment may not be possible. You may still need glasses or contact lenses after surgery. This may be true even if you only required a very weak prescription before surgery. If you used reading glasses before surgery, you may still need reading glasses after surgery.

Some patients may develop severe dry eye syndrome. As a result of surgery, your eye may not be able to produce enough tears to keep the eye moist and comfortable. Dry eye not only causes discomfort, but can reduce visual quality due to intermittent blurring and other visual symptoms. This condition may be permanent. Intensive drop therapy and use of plugs or other procedures may be required.

Results are generally not as good in patients with very large refractive errors of any type. You should discuss your expectations with your doctor and realize that you may still require glasses or contacts after the surgery.

For some farsighted patients, results may diminish with age. If you are farsighted, the level of improved vision you experience after surgery may decrease with age. This can occur if your manifest refraction (a vision exam with lenses before dilating drops) is very different from your cycloplegic refraction (a vision exam with lenses after dilating drops).

Long-term data are not available. LASIK is a relatively new technology. The first laser was approved for LASIK eye surgery in 1998. Therefore, the long-term safety and effectiveness of LASIK surgery is not known.

Additional Risks if you are Considering the Following:

Monovision

Monovision is one clinical technique used to deal with the correction of presbyopia, the gradual loss of the ability of the eye to change focus for close-up tasks that progresses with age. The intent of monovision is for the presbyopic patient to use one eye for distance viewing and one eye for near viewing. This practice was first applied to fit contact lens wearers and more recently to LASIK and other refractive surgeries. With contact lenses, a presbyopic patient has one eye fit with a contact lens to correct distance vision, and the other eye fit with a contact lens to correct near vision. In the same way, with LASIK, a presbyopic patient has one eye operated on to correct the distance vision, and the other operated on to correct the near vision. In other words, the goal of the surgery is for one eye to have vision worse than 20/20, the commonly referred to goal for LASIK surgical correction of distance vision. Since one eye is corrected for distance viewing and the other eye is corrected for near viewing, the two eyes no longer work together. This results in poorer quality vision and a decrease in depth perception. These effects of monovision are most noticeable in low lighting conditions and when performing tasks requiring very sharp vision. Therefore, you may need to wear glasses or contact lenses to fully correct both eyes for distance or near when performing visually demanding tasks, such as driving at night, operating dangerous equipment, or performing occupational tasks requiring very sharp close vision (e.g., reading small print for long periods of time).

Many patients cannot get used to having one eye blurred at all times. Therefore, if you are considering monovision with LASIK, make sure you go through a trial period with contact lenses to see if you can tolerate monovision, before having the surgery performed on your eyes. Find out if you pass your state's driver's license requirements with monovision.

In addition, you should consider how much your presbyopia is expected to increase in the future. Ask your doctor when you should expect the results of your monovision surgery to no longer be enough for you to see near-by objects clearly without the aid of glasses or contacts, or when a second surgery might be required to further correct your near vision.

Bilateral Simultaneous Treatment

You may choose to have LASIK surgery on both eyes at the same time or to have surgery on one eye at a time. Although the convenience of having surgery on both eyes on the same day is attractive, this practice is riskier than having two separate surgeries.

If you decide to have one eye done at a time, you and your doctor will decide how long to wait before having surgery on the other eye. If both eyes are treated at the same time or before one eye has a chance to fully heal, you and your doctor do not have the advantage of being able to see how the first eye responds to surgery before the second eye is treated.

Another disadvantage to having surgery on both eyes at the same time is that the vision in both eyes may be blurred after surgery until the initial healing process is over, rather than being able to rely on clear vision in at least one eye at all times.

Finding the Right Doctor

If you are considering refractive surgery, make sure you:

- Compare. The levels of risk and benefit vary slightly not only from procedure to procedure, but from device to device depending on the manufacturer, and from surgeon to surgeon depending on their level of experience with a particular procedure.
- Don't base your decision simply on cost and don't settle for the first eye center, doctor, or procedure you investigate. Remember that the decisions you make about your eyes and refractive surgery will affect you for the rest of your life.
- Be wary of eye centers that advertise, "20/20 vision or your money back" or "package deals." There are never any guarantees in medicine.
- Read. It is important for you to read the patient handbook provided to your doctor by the manufacturer of the device used to perform the refractive procedure. Your doctor should provide you with this handbook and be willing to discuss his/her outcomes (successes as well as complications) compared to the results of studies outlined in the handbook.
- Even the best screened patients under the care of most skilled surgeons can experience serious complications.
- During surgery. Malfunction of a device or other error, such as cutting a flap of cornea through and through instead of making a hinge during LASIK surgery, may lead to discontinuation of the procedure or irreversible damage to the eye.
- After surgery. Some complications, such as migration of the flap, inflammation or infection, may require another procedure and/or intensive treatment with drops. Even with aggressive therapy, such complications may lead to temporary loss of vision or even irreversible blindness.
Under the care of an experienced doctor, carefully screened candidates with reasonable expectations and a clear understanding of the risks and alternatives are likely to be happy with the results of their refractive procedure.

Advertising

Be cautious about "slick" advertising and/or deals that sound "too good to be true." Remember, they usually are. There is a lot of competition resulting in a great deal of advertising and bidding for your business. Do your homework.

Eye Surgeons In Your Area*

Tips for LASIK

Before you decide to go ahead with any form of eye laser surgery, make sure you:

- Receive a full eye examination and consultation session before you undergo any surgical procedure .
- Ensure that your treatment is being carried out by a LASIK surgery trained eye surgeon.
- Always know the full risks involved before you receive a laser eye or LASIK treatment.

LASIK vision correction may be right for you. You should check with a local eye surgeon to determine if you're a candidate for LASIK.

References

1. FDA -

http://www.fda.gov/MedicalDevices/ProductsandMedicalProcedures/SurgeryandLifeSupport/LASIK/default.htm
Accessed Aug 28, 2009.

Eye Surgeons In Your Area*

*Links are provided by Dr. Doan for your convenience and does not indicate a personal endorsement from Dr. Doan.

New LASIK Vision Correction Technology - The iLASIK Guide – The Unbiased Facts About iLASIK Surgery

By Kat Fuschillo and Andrew Doan, MD, PhD

Do you wear glasses or contact lenses? Is it dangerous for you to wear glasses or contact lenses for your job? Are you significantly visually impaired without glasses or contact lenses and feel unsafe without them? If so, have you ever thought about the new LASIK surgery called iLASIK? Many people are sick and tired of wearing their glasses and fiddling around with contact lenses every morning, and instead turning to the iLASIK eye treatment. Read on to find out more about this procedure and if you are a suitable candidate for this revolutionary eye laser treatment.

What is iLASIK?

iLASIK is a laser surgery treatment that can permanently correct your eyes, and improve your vision. The procedure can correct your eyes to anything up to 20/20 vision or more, which means you no longer need to wear your glasses or contact lenses. There are a number of laser correction options around, including traditional LASIK and PRK, to choose from, but iLASIK is a treatment that will tailor the procedure to your individual needs.

How does iLASIK work?

You'll be amazed at just how quick iLASIK is. You'll be in and out in about 10 minutes. Once you go through an eye exam, the eye surgeon will take a blueprint of your eye and work out what you need corrected. The laser surgery is then tailored to your individual eye needs.

How iLASIK works in a nutshell...

During the procedure the contour of your cornea, which cause you to be either near or far-sighted, are corrected by reshaping the cornea. The first laser cuts a small flap in your cornea, and the second laser then corrects the imperfections of your eye, based on the unique contours and shape of your cornea. Don't worry, you won't feel this, but you will be awake during the iLASIK procedure. Your eyes will be numbed during the surgery, and medication to help you relax can also be administered. Most patients' eyes are restored to 20/20 vision after iLASIK. So, once the procedure is complete, you can throw away your glasses and contacts, as you'll no longer need them [1].

Is iLASIK right for me?

If you've heard about iLASIK, then you've probably heard some horror stories too. There is a certain element of risk involved in any laser eye treatment. You should discuss the risks with your eye surgeon. Over 32 million procedures have now taken place over the last ten years, so you know that this is a procedure that you can trust. Many are willing to take the slight risks involved, in order to live their lives glasses or contacts free.

To be eligible for the iLASIK treatment you must:

- Be 21 years old or over
- Be free from any eye disease
- Be in excellent health
- Have stable eye sight for the past year [2- 3]

When is LASIK or iLASIK NOT for me? [4]

You are probably NOT a good candidate for refractive surgery if:

- You are not a risk taker. Certain complications are unavoidable in a percentage of patients, and there are no long-term data available for current procedures.
- It will jeopardize your career. Some jobs prohibit certain refractive procedures. Be sure to check with your employer/professional society/military service before undergoing any procedure.
- Cost is an issue. Most medical insurance will not pay for refractive surgery. Although the cost is coming down, it is still significant.
- You required a change in your contact lens or glasses prescription in the past year. This is called refractive instability.

Patients are NOT good candidates if they are:

- In their early 20s or younger,
- Whose hormones are fluctuating due to disease such as diabetes,
- Who are pregnant or breastfeeding, or
- Who are taking medications that may cause fluctuations in vision,
are more likely to have refractive instability and should discuss the possible additional risks with their doctor.
- You have a disease or are on medications that may affect wound healing. Certain conditions, such as autoimmune diseases (e.g., lupus, rheumatoid arthritis), immunodeficiency states (e.g., HIV) and diabetes, and some medications (e.g., retinoic acid and steroids) may prevent proper healing after a refractive procedure.
- You actively participate in contact sports. You participate in boxing, wrestling, martial arts or other activities in which blows to the face and eyes are a normal occurrence.
- You are not an adult. Currently, no lasers are approved for LASIK on persons under the age of 18.

Precautions

The safety and effectiveness of refractive procedures has not been determined in patients with some diseases. Discuss with your doctor if you have a history of any of the following:

- Herpes simplex or Herpes zoster (shingles) involving the eye area.
- Glaucoma, glaucoma suspect, or ocular hypertension.
- Eye diseases, such as uveitis/iritis (inflammations of the eye)
- Eye injuries or previous eye surgeries.
- Keratoconus

Other Risk Factors

Your doctor should screen you for the following conditions or indicators of risk:

- Blepharitis. Inflammation of the eyelids with crusting of the eyelashes, that may increase the risk of infection or inflammation of the cornea after LASIK.
- Large pupils. Make sure this evaluation is done in a dark room. Although anyone may have large pupils, younger patients and patients on certain medications may be particularly prone to having large pupils under dim lighting conditions. This can cause symptoms such as glare, halos, starbursts, and ghost images (double vision) after surgery. In some patients these symptoms may be debilitating. For example, a patient may no longer be able to drive a car at night or in certain weather conditions, such as fog.
- Thin Corneas. The cornea is the thin clear covering of the eye that is over the iris, the colored part of the eye. Most refractive procedures change the eye’s focusing power by reshaping the cornea (for example, by removing tissue). Performing a refractive procedure on a cornea that is too thin may result in blinding complications.
- Previous refractive surgery (e.g., RK, PRK, LASIK, iLASIK). Additional refractive surgery may not be recommended. The decision to have additional refractive surgery must be made in consultation with your doctor after careful consideration of your unique situation.
- Dry Eyes. LASIK surgery tends to aggravate this condition.

Eye Surgeons In Your Area*

Tips for iLASIK

Before you decide to go ahead with any form of eye laser surgery, make sure you:

- Receive a full eye examination and consultation session before you undergo any surgical procedure .
- Ensure that your treatment is being carried out by an iLASIK surgery trained eye surgeon.
- Always know the full risks involved before you receive a laser eye or iLASIK treatment.

iLASIK vision correction may be right for you. You should check with a local eye surgeon to determine if you're a candidate for iLASIK.

References

1. Laser Eye Surgery – http://news.bbc.co.uk/1/hi/health/medical_notes/4649079.stm. Accessed Aug 28, 2009.
2. Eye laser surgery – http://news.bbc.co.uk/1/hi/health/2458511.stm. Accessed Aug 28, 2009.
3. Are you a candidate? - http://www.ilasik.com/lasik-candidate.aspx. Accessed Aug 28, 2009.

4. When is LASIK not for me? FDA -

http://www.fda.gov/MedicalDevices/ProductsandMedicalProcedures/SurgeryandLifeSupport/LASIK/ucm061366.htm
Accessed Aug 28, 2009.

Eye Surgeons In Your Area*

*Links are provided by Dr. Doan for your convenience and does not indicate a personal endorsement from Dr. Doan.

How To Create A Healthy Lifestyle And Overcome Obesity

By Kat Fuschillo and Andrew Doan, MD, PhD
Writer for FEP International

It sometimes feels, as adults, we have very little free time. Our lives seems forever busy and full, leaving little or no spare time to ourselves. But, it is essential to set aside time each and everyday for some form of exercise. All it takes is just 30 minutes of moderate exercise to help you stay fit and healthy. Read on to find out the benefits of daily exercise, and how it could help you overcome your obesity for good.

How exercise can help those with obesity...

Not only can exercise help you live longer, but it can also keep serious illness at bay and help you lose weight even quicker. After you start to exercise you'll also notice that it helps to improve your balance, your quality of life and can even lift your bad moods.

Remember... If you're heavily overweight or obese you need to take things slowly at first. So, be sure to start off with some light activities first. You'll then want to move onto more moderate activities like brisk walking and swimming. You finally want to be able to move onto vigorous exercises that make you sweat, such as fast team sports and cardio based exercises like running.

Just 30 minutes of moderate daily exercise is all you need to help you stay in shape. It doesn't matter how busy you are, everyone can spare at least 30 minutes out of their day to stay fit and healthy. Here are some ways that could help you integrate exercise and daily activities into your life
[1-2].

1) On your way to work and during your working day...
.
- Walk to and from work, if it's not too far.
- Get off the bus or train before your stop and walk the rest of the way.
- Always take the stairs instead of the elevator.
- Take a long walk during your lunch break after you've eaten.

2) At home...

- Go for a gentle walk after your evening meal.
- Sign up for some gentle evening exercise classes.
- If you have young children play with them in your garden every day.
- Do your housework and chores at a quicker pace and build up a sweat.

Exercise just isn't enough to combat obesity...

In addition to increasing your daily levels of activity, it's essential that you make positive and long term changes to your daily diet. Teaming exercise with a healthy diet can work wonders for you. Not only will it aid safe weight loss, but it will also help you to substantial increase you life expectancy. Controlling your daily calorie intake and cutting out unhealthy foods is a great way to start [3]. To lose one pound of fat, people must eat 3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day. If you eat 500 calories more than your daily caloric need daily, then you'll gain one pound each week, and more than 50 pounds each year! Diet modification and exercise will help you achieve your weight loss goal.

References

1. Exercise still combats obesity –

http://www.nhs.uk/news/2008/06June/Pages/Exercisestillcombatsobesity.aspx. Accessed Aug 14, 2009.

2 . How 15 minutes' exercise can beat obesity – http://www.dailymail.co.uk/health/article-443423/How-15-minutes-exercise-beat-obesity.html. Accessed Aug 14, 2009.

3 . Exercise 'can't end obesity risk' - http://news.bbc.co.uk/1/hi/health/4120259.stm. Accessed Aug 14, 2009.

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How To Work Out And Calculate Your BMR (Basal Metabolic Rate) and Start Losing Weight

By Kat Fuschillo and Andrew Doan, MD, PhD
Writer for FEP International

Understanding your BMR...

Your BMR is your Basal Metabolic Rate. This is the rate at which your body burns calories/energy each day. The calories found in the foods you eat give your body the daily energy it needs to function.

If you consume far more calories than your body needs, you could expect to gain weight and this could eventually lead to obesity. To lose one pound of fat, people must eat 3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day. If you eat 500 calories more than your daily caloric need daily, then you'll gain one pound each week, and more than 50 pounds each year!

Some people have a naturally high BMR and a faster metabolism, and their bodies can burn through more calories, even when they're not active or exercising. When you're younger, your BMR is at its highest, and you can get away with eating more, without putting on any weight. If you have more muscle mass, then you'll have a higher BMR. But, as you grow older your BMR decreases naturally. This means that, unfortunately, you're unable to continue eating all the foods you love, and still stay slim.

When we move around, go for walks or exercise, we burn far more calories, but the BMR calculator measures how many calories your body burns when you are inactive, and tells us the how many calories we need each day.

How to work out your BMR...

A BMR calculator will work out the rate at which you burn calories. In order for you to work out your accurate BMR you'll need to enter the following information into a Basal Metabolic Rate calculator:

- Height in feet and inches
- Weight in pounds
- Your age
- Your Gender (Men have higher BMRs than women, thus men can eat more than women and still maintain their weight. This is why it is more difficult for women to lose weight!)

The figure you get from the calculator will be your BMR, which is also the amount of calories you should be consuming each and every day. To find out how many calories your body burns along with your daily activity level, you'll need to multiply your BMR by one of the figures below (based on the Harris Benedict Equation):

1) No daily physical activity – BMR x 1.2

2) Little to light physical activity (light exercise/sports 1-3 times weekly) – BMR x 1.375

3) Moderate physical activity (moderate exercise/sports 3-5 times weekly) - BMR x 1.55

4) High levels of activity (hard exercise/sports 6-7 times weekly) – BMR x 1.725

5) Intense physical activity (very hard exercise/sports & physical job or 2X training) – BMR x 1.9.

Example – If your BMR is 1550, and you don't get any daily activity, your body will be burning 1860 calories each day (1550 x 1.2 = 1860).

How to increase your BMR...

The lower your BMR level the harder it is for you to lose weight. If you starve yourself and stop eating your BMR will actually fall and you'll actually find weight loss far more difficult. But, if you exercise regularly with cardiovascular based workouts you could raise your BMR and boost your weight loss efforts. You should also do some weight training to add more muscle mass, which will also raise your BMR.

Fat needs less energy, and muscles need far more. As we grow older, we start to lose muscle mass and begin replacing it with fat. This then causes our metabolic rate to decrease and we start to gain weight. If you're able to change the fat in your body to muscle, you'll be able to slightly increase your BMR and speed up the rate at which your body burns energy. The older you get, the more likely you're to gain weight, that's why it's so important for you to increase your exercise levels, to ensure you stay fit and healthy for longer.

Once you know your BMR, you'll know how much you can eat daily to achieve your weight loss goal. The key is to have slow, gradual weight loss of no more than 1-2 pounds weekly. Remember, to lose one pound of fat, people must eat 3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day.

Finally, it's important to eat a balanced diet. Make sure you eat in moderation and in small portions. Be patient, count your calories, and you'll lose weight!

[Index Article]

References

1. Myths about metabolism –

http://www.bbc.co.uk/health/healthy_living/your_weight/medical_myths.shtml. Accessed Aug 26, 2009.

Drug Database for New Diabetes Treatment

By Brooke Strickland
Writer for FEP International

Diabetes is a serious disease that is affecting more and more people each day. Many people don’t know they have it, so being on the look out for some of the common signs of the disease, is important. There are several different types of diabetes, but a recent work published in Nature Chemical Biology showed that scientists at the University of Oxford have created a new drug discover tool – a large database of drugs --- to find treatments for diabetes and other diseases. This tool could begin a new class of drugs to treat a common form of diabetes – type 2. This has been done by using the new method to identify a small molecule (Ned-19) that shows how insulin is secreted in response to increase in blood sugar [1].

Type 2 diabetes symptoms can often develop very slowly. The disease develops when the pancreas stops producing enough insulin or when the body becomes resistant to insulin production.

Some of the most common symptoms include:
- Increased thirst and frequent urination
- Increased hunger
- Weight loss
- Fatigue
- Blurred vision
- Slow healing sores and frequent infections
- Areas of darkened skin

While researchers aren’t sure why some people develop type 2 diabetes and others don’t, there are clearly some factors that can increase the risk [2]. These include:

- Weight: the more fatty tissue you have, the more resistant your cells become to insulin
- Inactivity: physical activity helps control your weight, and allows you to use up glucose as energy, ultimately making your cells more sensitive to insulin
- Family history: If a parent or sibling has been diagnosed with type 2 diabetes, your risk may be greater
- Race: It has been shown that blacks, Hispanics, Native Americans, and those of Asian descent are more likely to develop the disease
- Age: Risk increases as you get older, especially after age 45
- Prediabetes: A condition where your blood sugar level is higher than normal, but not high enough to be classified as type 2 diabetes. If left untreated, this can progress into type 2 diabetes.

If you think you are at risk for developing this disease, see your doctor. An early diagnosis is key to your optimum health and ultimately, your quality of life.

References

1. Scientists mine new drugs database for new diabetes treatment. Science Daily. http://www.sciencedaily.com/releases/2009/02/090222130734.htm
Accessed on the web August 21,2009.

2. Type 2 diabetes. MayoClinic. http://www.mayoclinic.com/health/type-2-diabetes/DS00585/DSECTION=risk-factors
Accessed on the web August 21, 2009.

Overcoming Your Obesity – The Gastric Band Vs. Daily Exercise

By Kat Fuschillo
Writer for FEP International

Obesity in the US...

Obesity is affecting the lives of more and more Americans each and every day. But, many still find losing weight extremely difficult and are turning to dangerous operations to treat their obesity. These obese surgical procedures can be extremely effective, and have helped many overcome obesity. But, the operation is full of risks, and isn't suitable for all. Read on to find out the risks involved in these operations, and how losing weight naturally can be a much safer weight loss method.

Obesity surgeries to lose weight...

The two most popular obesity surgeries are currently the Roux-en-Y, which is better known as stomach stapling, and the Gastric Bypass. The latter is the more commonly used procedure, but is the most complicated of the two.

Before, these procedures were once viewed as last resort for patients, but more and more are taking place each and every year. After both procedures, the patient needs monitoring for the rest of their lives, to ensure they don't encounter any problems from the surgery. Both of these operations are reversible, but this can be even more tricky to do.

Statistics have shown that on average 1 in 50 patients die within a month of having the surgery. This is most commonly caused by either, leaks in the stomach lining, abscesses or complications caused by the anaesthesia. After the surgery, many patients have also seen severe and dangerous changes to their metabolic rates. This is why patients need to think twice before they decide to go under the knife. Losing weight naturally, is a risk free and far more healthy way to lose weight [1-3].

Losing weight with exercise...

Many dieters forget how large a roll exercise plays in the weight loss process. Dieting is a great way to drop the pounds, but exercise can kick start your weight loss, and help you lose more weight at a much quicker rate.

Most folks who are extremely overweight or morbidly obese don't think that they can exercise. But, they're very wrong. Even those who have difficulty moving or getting around can still use gentle exercise techniques each and every day. The key is to start slowly, and to then build up to more vigorous exercises. Walking is a great way to start, and swimming is an excellent low impact exercise anyone can do.

Continuity is key with exercise. You need to exercise each and every single day to ensure steady weight loss. Make sure you exercise between 15 – 30 minutes, and gradually increase this to an hour over time. Your new daily exercise regimen may take some time to get used to, but after a while it will just become part of your daily routine.

Teaming exercise with a healthy diet is the safest way to lose weight. Before you even consider going under the surgeon's knife, think about all of the risks involved, and always try to lose weight naturally first [4].

References

1. Q&A: Obesity – http://news.bbc.co.uk/1/hi/health/medical_notes/3189930.stm. Accessed Aug 25, 2009.

2. Gastric Bypass Surgery Gone Bad –

http://www.cbsnews.com/stories/2005/01/21/earlyshow/contributors/melindamurphy/main668323.shtml. Accessed Aug 25, 2009.

3. MUM DIES AFTER HAVING GASTRIC BYPASS TO STOP HER DAUGHTER BEING BULLIED –

http://dailyexpress.co.uk/posts/view/119792/Mum-dies-after-having-gastric-band-to-stop-her-daughter-being-bullied/. Accessed Aug 25, 2009.

4. Exercise still combats obesity –

http://www.nhs.uk/news/2008/06June/Pages/Exercisestillcombatsobesity.aspx. Accessed Aug 25, 2009.

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Warning Signs of a Stroke: Know Them

By Brooke Strickland
Writer for FEP International

Many people, particularly the elderly, do not know the warning signs of a stroke, a new study published in BMC Geriatrics found. Researchers interviewed 2,033 elderly men and women and discovered that less than half knew the signs of stroke [1]. Stroke care and rapid medical treatment is critical, so this study highlights the extreme importance of educating the elderly population as to what strokes are, the signs of a stroke, and ways to prevent one from happening.

What is a stroke?

Stroke is one of the leading causes of death in America today. A stroke or “brain attack” occurs when a blood clot blocks an artery or a blood vessel breaks, interrupting blood flow to an area of the brain.

What are the symptoms?

Take note. And remember, not all the warning signs occur in every stroke. Don’t ignore the signs, even if they temporarily go away.

- Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
- Sudden confusion, trouble speaking or understanding
- Sudden trouble seeing in one or both eyes
- Sudden trouble walking, dizziness, loss of balance or coordination
- Sudden, severe headache with no known cause

Common risk factors for stroke:

- High blood pressure
- Smoking
- High cholesterol
- Heavy alcohol use
- Diabetes

If you’re not sure if someone you know is experiencing a stroke, follow the ACT F.A.S.T. test [2].

- FACE : Ask the person to smile. Does one side of the face drop?
- ARMS: Ask the person to raise both arms. Does one arm drift downward?
- SPEECH: Ask the person to repeat a simple sentence. Are the words slurred, and can he/she repeat the sentence correctly?
- TIME: If the person shows any of these symptoms, time is important. Call 9-1-1 or get to the hospital fast.

Every minute counts when treating a stroke. The longer it goes untreated, the more brain damage it can do. Knowing the signs are key to prevention and treatment. So make sure you know them in case you or someone you know experiences a stroke.

References

1. Elders lack knowledge of stroke signs, risk factors. Reuters.com. http://www.reuters.com/article/healthNews/idUSTRE57G4A620090817 Accessed on the web August 18, 2009.

2. Stroke Symptoms. National Stroke Association. http://www.stroke.org/site/PageServer?pagename=SYMP Accessed on the web August 18, 2009.

Sweaty and Stressed

By Brooke Strickland
Writer for FEP International

Stinky. A new study published in the online journal PLoS showed that when you are put into a stressful environment and begin to sweat, others around you may sense your stress simply by breathing it in. It also showed that there was a change in brain activity when people are exposed to sweat from others. Researchers took sweat samples from 144 people who were put into the situation of tandem skydiving for the first time – an obviously somewhat stressful circumstance. Imaging results indicated that the amygdala, an area of the brain associated with emotion, was more active when exposed to the skydivers' sweat than to the runners' sweat [1].

Are you stressed? Here are some symptoms that may indicate you are under some strain.
- Headaches: If you’re getting headaches more often, stress could be the perpetrator.
- More frequent flu or cold viruses: If you’re always stressed, your immunity is down, allowing those pesty viruses and bugs to get into your system.
- Sleep problems: Insomnia? Restless sleep? Both indicators that you might be stressing.
- Anxiety: If you’re feeling more anxiety than normal, you may have too many stressors in your life.
- Unclear thinking: If your “fight of flight” response is being triggered too much, it can cause you to think and react less quickly to regular day-to-day situations.
- Lowered libido: Finding time for your partner may be hard if you’re too tired, anxious, or overwhelmed.
- Irritability: If your faced with many frustrations or demands, it’s easy to become irritable and cranky. Find ways to prevent frustration and calm down faster.

Manage your stress! There are some simple techniques to effectively manage your stress and live a happier, more fulfilling life.
- Identify the stress in your life: If you find out what’s really stressing you, you can focus on finding ways to eliminate unnecessary tensions and focus on what’s really important.
- Express your feelings: Don’t bottle your emotions. Expressing your feelings in a healthy way is important to building better communication with those around you, while also creating ways to reduce the stressors in your own life.
- Manage your environment: If you know certain things, places, or situations are going to cause anxiety, try to avoid them or find alternate ways of dealing with them.
- Focus on the positive: Negativity is draining not only on you, but those around you.

Recharge yourself by doing something that you enjoy. These might include:
- Take a walk and enjoy nature’s scenery
- Curl up with a good book
- Shop
- Hang out with a close friend
- Listen to music
- Play with a pet
- Work out
- Watch a funny movie or TV show
- Take a long bubble bath
- Get a massage

So remember. If you’re stressed and your armpits are a little stinky, you might be stressing other people out. You owe it to yourself, and those around you to take a break and reduce your tension.

References

1. Sweat may give off stress signals, study says. CNN. http://www.cnn.com/2009/HEALTH/08/19/stress.sweat.smell.pheromones/index.html
Accessed on the web August 20, 2009.

Obesity – How To Calculate Your BMI

By Kat Fuschillo
Writer for FEP International

If you think you may be overweight or even perhaps obese, it's important to know your BMI (Body Mass Index). This will help you understand how overweight you really are, and if you need to lose any weight. Being too overweight can lead to a number of health problems and complications, so it's important to remain in the safe Body Mass Index zone. Read on to find out how to work out your BMI, and learn how to lose weight and reduce your BMI.

Am I overweight or obese? How to work out your BMI.

Before you are able to accurately work out your BMI you will need to find out how tall you are, and how much you weigh. Ask a friend or family member to measure your height with a tape measure (with your shoes off), as it can be difficult measuring your own height. Next, you will need to weigh yourself with an accurate scale. Be sure to weight yourself in your underwear, as your shoes and clothing will add extra pounds.

Once you have these measurements, you will need to use a BMI chart to work out your Body Mass Index. You can find charts on-line, but make sure you are using the right chart for you. You'll find that the BMI charts for men, women and children will vary. Once you have worked out your Body Mass Index, you can find out what BMI category you fit into. For athletic individuals, BMI charts may not be accurate. For athletic individuals with a lot of muscle mass or large body frames, there are other methods to calculate body fat.

BMI is divided into the following 5 groups:

Underweight - BMI is less than 18.5
Ideal weight - BMI 18.5 - 25
Overweight - BMI 25 - 30
Obese - BMI 30 - 40
Very obese – BMI is greater than 40 [2]

How to set a BMI weight loss goal?

If you fall into either the very obese or obese category, you will need to start to losing weight. It's important to set yourself a realistic goal that you can stick to, and you should initially aim to move down one BMI group at a time. If you're Very Obese, you will need to aim for the Obese BMI category, and so on and so forth.

You should aim for a healthy weight loss of around one to two pounds each and every week. This steady weight loss will help you gradually reduce your BMI. In order to get started, you will first need to look at your current daily diet. You'll need to reduce the amount of food you eat each day, and also cut out any fatty and junk style foods.

You'll then need to think about a daily exercise plan. If you're very overweight, you need to start slowly with gentle walks, and then build up to a more vigorous exercise regime. You should aim for around 30 minutes of activity each and every day. This will substantially aid your weight loss, and help you quickly move down a BMI group.

If you're weight loss or BMI number plateaus don't worry, it may take your body a little while to get used to your new diet. As long as you stick to a healthy diet plan and exercise daily, you should expect to see some excellent results.

References

1. Body Mass Index –

http://www.bbc.co.uk/health/healthy_living/your_weight/whatis_bmi.shtml. Accessed Aug 22, 2009.

2. Body Mass Index –

http://www.bbc.co.uk/health/healthy_living/your_weight/bmiimperial_index.shtml. Accessed Aug 22, 2009.

3. What's your BMI? -

http://www.nhs.uk/Livewell/loseweight/Pages/BodyMassIndex.aspx. Accessed Aug 22, 2009.

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Obesity and Dangers of Fad Dieting

By Kat Fuschillo
Writer for FEP International

It seems that every week there's a new fad diet or celebrity dieting craze that sweeps the nation. If you're overweight or obese, using a fad diet could make losing weight even harder. Read on to find out more about the dangers of fad dieting, and how you could end up gaining more weight in the long run.

Fad diets aren't the answer if you're obese...

We've all heard of them... The Cabbage Soup, The Atkins and even the Maple Syrup Diet. But, can they really help you lose weight? If it sounds too good to be true... then it probably is. Fad diets promise pounds upon pounds of weight loss in just a few weeks, but do they really work? Yes and no. Most of these diets will work initially, but they're very restrictive and often require huge amounts of dedication to see any substantial loss. If you manage to stick to your fad diet for more than a day, then you can expect to see at least some weight loss, But, as soon as you stop your diet, you can expect to pile all of the weight back on again, and perhaps even more! These diet types restrict the foods you can eat, and you may find that you're missing out on essential daily vitamins and nutrients [1].

Why it's bad to Yo Yo diet...

Many overweight and obese people fall into the dangerous cycle of yo yo dieting. They lose weight with a diet plan, pile it back on again, then lose it again. This goes on and on. With short term diets, there's just no long term plan. As soon as you come off your diet, and resume your normal eating habits, you'll certainly start gaining weight [2].

Losing weight at a healthy rate...

Some fad diets will make you lose too much weight too quickly. You'll start by losing water weight, which is a form of dehydration, and can be dangerous. If you're overweight or obese, you should aim for a healthy weight loss of around one to two pounds each week. This doesn't sound like very much, but if you lose any more you could be doing more harm than good to your health.

To lose one pound of fat, people must eat ~3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day. If you eat 500 calories more than your daily caloric need daily, then you'll gain one pound each week, and more than 50 pounds each year!

Here are some foods that are ~500 calories: Panera chocolate chip cookie (430 calories), two average sized candy bars, large McDonald's chocolate shake (582 calories), and half-cup of peanuts (414 calories). By knowing the calories in the food you eat, it is easy to cut out the extra snacks that will make you add unwanted pounds.

Creating a healthy long term diet plan for obesity...

Creating a long term healthy eating plan is the best way to lose your weight safely, and it'll help you keep the weight off for longer. Don't worry, your don't have to stop eating all of your favourite foods, instead eat them in moderation.

Quick tips for creating an obesity friendly healthy eating plan...

- Cut down on junk food
- Eat a variety of fruits and vegetables each day
- Drink more water
- Try not to snack between meal times
- And... make sure you get at least 30 minutes of exercise each day, as this is a great way to aid your weight loss [3]

References

1. Fad diets can pose health risks - http://www.everybody.co.nz/page-3e14dd2a-4501-4922-abdc-9a5ca61cbef6.aspx. Accessed Aug 13, 2009.

2. Fad Diets: How to Gain Weight by Losing It the Wrong Way – http://www.obesity-treatment.com/feature/fad-diets-how-gain-weight-losing-it-wrong-way. Accessed Aug 13, 2009.

3. How to lose weight - http://www.bbc.co.uk/health/healthy_living/your_weight/active_how.shtml. Accessed Aug 13, 2009.

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Eat Well, Remember Well

By Brooke Strickland
Writer for FEP International

Alzheimer’s is a devastating disease that plagues millions of people across the globe. A new study released by Columbia University shows that one of the keys to decreasing the risk of developing the disease is by following a Mediterranean-style diet. After following 1,880 New York residents for an average of five years, those had the healthiest diets were 40% less likely to get Alzheimer’s. Those who were physically active on a regular basis were 37% less likely. However, there was a noted difference in individuals that had both good diets and exercised; they were 59% less likely to be diagnosed with the disease [1].

If you’re looking for ways to eat healthier, a Mediterranean style diet is a fairly easy way to incorporate some tasty items and healthy fats into your daily activities. So, what’s a Mediterranean diet?

- High consumption: olive oil, legumes, unrefined cereals, fresh fruits, and vegetables
- Moderate consumption: dairy products, fish, and wine
- Low consumption: red meat

A Mediterranean diet is generally made up of three courses, meaning you eat one thing after another, instead of piling everything onto one plate. This is important because it means you eat slower and give your body more time to digest your food. Some other important keys to this diet include:

- Make sure to get plenty of exercise
- Consume healthy fats such as olive oil and canola oil
- Season your meals with herbs and spices rather than salt
- Eat small portions of nuts
- Use butter sparingly

This way of eating is delicious enough to become a lifestyle of healthy living. And once you experience the myriad of menu options it has to offer, it just might become your favorite diet. Your body and your mind will thank you.

Reference

1. Prevention: Diet and Exercise Lower Alzheimer’s Risk. New York Times. http://www.nytimes.com/2009/08/18/health/18prev.html?_r=1&ref=research Accessed on the web August 17, 2009.

Breast Cancer Survivors and Weightlifting

By Brooke Strickland
Writer for FEP International

A new study published in the New England Journal of Medicine shows that breast cancer survivors that suffer from lymphedema – swelling of the arms – can benefit greatly from regularly lifting weights. It was shown to reduce risks of injuries during everyday tasks, while building bone density and boosting overall muscle tone and strength [1]. Because women with breast cancer have been previously told that weight lifting, even lifting of grocery bags or lifting of their children, can be damaging, this study is groundbreaking. It now gives recovering breast cancer survivors a way to build their strength and ultimately, regain control of their physical lives back.

Even if you’re not a breast cancer survivor, weight lifting can be an important part of your daily exercise routine. It can help raise your metabolism, strengthen bones, improve coordination and balance, and enhance your self confidence. Consider some of these stretches and lifts to incorporate into your routine.

- Abs: crunches, twists
- Chest: bench pressing, pushups
- Biceps: curls, pushups
- Hamstrings: lunges, leg curl machines, squats

Also, make sure to take note of these important guidelines when weightlifting.

- Always warm up: This can help prevent injury and can minimize sore muscles after work-outs
- Take it slow: Make sure to lift your weights slowly and steadily. If you have to swing to get the weight up, you’re probably using too much weight.
- Breathe: Don’t hold your breath while you’re lifting weights. Breathe deep, exhale, and make sure you’re using a full range of motion.
- Stand up straight: Poor posture can lead to spinal injury during weight lifting and can also cause sore muscles.
- Rest: Weight training every day can work, but make sure that you are working different muscle group each day.

Most importantly, don’t overdo it, and consult a personal trainer or other weightlifting professional if you have questions about building your strength and toning your muscles.

References

1. Weight lifting benefits breast cancer survivors. CNN. http://www.cnn.com/2009/HEALTH/08/13/weight.lifting.breast.cancer/index.html
Accessed via the web August 16, 2009.

Beating obesity: How To Maintain A Healthy Diet

By Kat Fuschillo
Writer for FEP International

Knowing about the food you eat, is key to maintaining a balanced diet and a normal healthy weight. The better your food education, the less likely you are to eat fatty junk foods. Eating the right diet isn't just great for losing weight, but it's also great for your health. Read on to find out more about the foods you eat and how you can change your diet and improve your health.

Many people still know very little about the foods they eat. A bad food education is one of the most common causes of obesity today. Many children and even some adults have no idea about weight management, know little about calories and fat content, or the nutritional values of the foods they eat.

What is my daily calorie allowance?

The average man should be consuming around 2000 calories a day, and women only need around 1500. Your daily caloric need will be more or less depending on your height, age, and activity level. Try counting your calories and work out how many you're consuming on average. You should aim for 400-500 calories during each meal, which leaves a few extra for snacks and drinks throughout the day. If you're suffering from obesity, you may find that you're eating far more than your daily recommendation. Don't be alarmed. Try to gradually reduce your daily intake, and aim to hit your daily allowance within the next couple of weeks.

Did you know... there are over 1200 calories in a Big Mac meal? That's almost the entire daily allowance for a woman. Once you start counting calories, you'll be amazed at how many you'll find in fatty junk foods [1].

Fruit and vegetables...

We should all be eating at least 5 servings/pieces of fruit and vegetables each day. How many do you eat? Two, three, or maybe even none? Fruit and vegetables need to be an essential part of your diet. Eating 5 portions does sound like a lot, but you can start with 2 or 3, and build up slowly to 5 a day. There are so many fruits and vegetables you can choose from and they can all be served variety of ways [2].

Taking steps to overcome obesity...

You can improve your diet and start losing weight by cutting down on the following:
- Saturated fats
- Foods with a high sugar content
- Fatty junk foods
- Processed carbohydrates

Making some small changes...

Don't worry, you don't have to change your diet overnight. Instead, you need to take small steps that will improve your diet and overall heath. Here are some quick changes you can make to your diet plan:
- Switch from whole fat milk to semi-skimmed or soya
- Buy low-fat or calories reduced alternatives
- Drink water and pure fruit juices instead of soft drinks
- Try high fiber breakfast cereals

These are very small changes, but you'll be amazed at well they work.

You need to aim for a weekly weight loss of 1 – 2 pounds each week. A healthy balanced diet and daily physical activity will help you start to lose weight at a safe rate [3].

References

1. McDonalds calories – http://www.weightlossforall.com/mcdonalds-calories-list.htm. Accessed Aug 12, 2009.

2. 5 A DAY portion information – http://www.dh.gov.uk/en/Publichealth/Healthimprovement/FiveADay/FiveADayGeneralInformation/DH_4001494. Accessed Aug 12, 2009.

3. Obesity & Diet – http://www.dietsurf.com/obesity_diets.htm. Accessed Aug 12, 2009.

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Is Fish Good for My Brain?

By Brooke Strickland
Writer for FEP International

Fish is not only rich in flavor, but rich in health benefits that are directly linked to greater brain function. And even more, a new study suggests that it may reduce the chance of dementia development in older adults. Researchers found that among nearly 15,000 older adults living in China, India, Cuba, the Dominican Republic, Mexico, Peru, and Venezuela, the odds of development dementia generally declined as fish consumption rose. The Omega 3 fatty acids in the fish are not only good for the brain – especially for infants who’s neurological functions are still increasing and growing, but also have been shown to reduce blood pressure, lower heart rates, alleviate symptoms caused by rheumatoid arthritis, and improve other cardiovascular risks.

What types of fish are best for me? These fish are high in Omega 3’s and low in mercury and other environmental contaminants.

- Salmon
- Sardines
- Herring
- Albacore Tuna from the U.S. and Canada
- Anchovies
- Farmed Oysters
- Halibut
- Sablefish
- Mackerel
- Farmed Rainbow Trout

For those of you who aren’t meat eaters, or are simply not a fan of eating fish, there are other ways to make Omega 3 consumption part of your daily diet. You could even try integrating fish oil supplements into your daily vitamin routine. Other foods you could seek to introduce into your diet include:

- Flax seed
- Walnuts
- Soybeans
- Dark green vegetables
- Fortified foods like eggs, bread, and juice
- Winter Squash

So, eat up. Make your brain function sharper and even more effective not only now, but for your golden years.


Reference

1. More Evidence that Fish is Brain Food. Reuters. http://www.reuters.com/article/healthNews/idUSTRE57D39Z20090814 Accessed on the web August 15, 2009.

How To Lose Weight and Combat Obesity

By Kat Fuschillo
Writer for FEP International

We learn each and every day that more and more people are becoming dangerously overweight. Fortunately, there are now a number of proven techniques that can help you get your weight gain under control and combat your obesity. Read on to find out more about obesity and how to control and maintain a normal healthy weight.

Why are people obese?

Here are three of the most common obesity causes...
1) Overeating - The way people eat plays a huge part in obesity. Humans don't need very much food to survive, but people constantly overeat and exceed their daily calorie recommendations.
2) Exercise - Your daily activity or lack of it also has a huge influence on your weight. If you consume too many calories, but don't counter them with enough exercise, you'll certainly gain weight.
3) Food education - Do you know about the food you eat? Many people know little about food, and don't realize that the foods they eat are unhealthy and fuelling their weight gain.

Identifying the reasons behind obesity are a great way to help suffers understand their condition, and it can help them realize exactly what it is they're doing wrong. It's true that genetics can play a big part in weight gain. Some people are more likely to gain weight than others, but this doesn't mean you can't do anything about your current weight.

How to control your obesity and lose weight...

Before you start to lose weight, you need to identify your food triggers and what it is that's causing you to overeat. Do you...
Eat because of your mood?
Eat out of boredom?
Reward yourself with food?
Find it hard to know when you're full?

Knowing this will help you to get a better understanding of your eating habits, and help you to control your daily diet.

Get educated about food and improving your diet...

You need to know about the foods you're eating and how much you should eat each day. The less you know, the more likely you and your family are to gain weight. Those who are overweight are statistically more likely to raise overweight children [1].

Increase your activity levels...

Daily activity should be an essential part of everyone's lives. Exercise not only helps you stay fit and healthy, but it's a great way to maintain a normal weight. The recommended daily activity time is around 30 minutes each and every day. This will help you reduce your daily calorie intake and aid healthy weight loss [2].

Create a support system...

In order for you to overcome your obesity, you will need to create a supportive environment and surround yourself with people who are 100% behind your weight loss. Losing weight can be extremely difficult if you're heavily overweight. So, it's important that those around you offer encouragement, and don't let you fall back into your old ways.

Change your lifestyle...

You need to start by making positive changes to your lifestyle. A solid commitment to your new lifestyle should be enough to help you get a handle on your weight problems, lose the excess weight and help you to start living a normal healthy life [2].

References

1. Comparing Popular Weight Loss Diets. http://www.medicinenet.com/diet_plans_and_programs/article.htm. Accessed Aug 11, 2009.

2. Overweight And Obesity Guidelines. http://www.medicinenet.com/script/main/art.asp?articlekey=6870. Accessed Aug 11, 2009.

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Common Viruses Detected Through New Blood Test

By Brooke Strickland
Writer for FEP International

A new study conducted through Duke University in North Carolina showed that common cold and flu viruses leave a distinct signature in the blood. The study took a volunteer sample group of individuals and exposed them to the rhinovirus, respiratory syncytial virus or a seasonal influenza A virus strain. Half of the volunteers became sick, and after taking their blood found a pattern of 30 genes that became active only in the infected patients. The study showed that testing could provide the ability to distinguish between bacterial and viral infections and would help minimize antibiotic use, as diagnoses would be more accurate [1].

If you feel yourself coming down with the common cold, which can often be pretty miserable, try some natural remedies before rushing into the doctor. Some of these include:

- Gargle: Gargling with salt water or water infused with raspberry leaves, lemon, ginger, or honey can help relieve your inflamed throat membranes.
- Drink hot liquids: Drinking teas and other hot liquids can help ease congestion and soothe sore throats. They also fight dehydration.
- Take a hot shower or bath: This is not only relaxing for your aching muscles, but can help with nasal congestion.
- Vitamins and herbs: Vitamin C and Echinacea are common supplements to take to help decrease the duration of the virus, while helping increase your immune system.
- Don’t stress: Stress can add strain to your body that is already fighting off infection, so if possible, minimize the stressors in your life and unwind.
- Rest, rest, rest: Your body is fighting a battle, so give it a reprieve by closing your eyes and curling up with a warm blanket.

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

If you become ill and experience any of the following warning signs, seek emergency medical care [2].

In children, emergency warning signs that need urgent medical attention include:
- Fast breathing or trouble breathing
- Bluish or gray skin color
- Not drinking enough fluids
- Severe or persistent vomiting
- Not waking up or not interacting
- Being so irritable that the child does not want to be held
- Flu-like symptoms improve but then return with fever and worse cough

In adults, emergency warning signs that need urgent medical attention include:
- Difficulty breathing or shortness of breath
- Pain or pressure in the chest or abdomen
- Sudden dizziness
- Confusion
- Severe or persistent vomiting
- Flu-like symptoms improve but then return with fever and worse cough

Avoid a trip to the doctor. Take care of yourself and fight off the sniffles that are sure to hit this fall.

References

1. U.S. researchers find 'signature' of common virus. Reuters Health. http://www.reutershealth.com/en/index.html
Accessed on the web August 6, 2009.

2. Novel H1N1 Flu (Swine Flu) and You. CDC. http://www.cdc.gov/h1n1flu/qa.htm Accessed on the web August 6, 2009.

Huff and Puff: Keep Your Lungs Thriving

By Brooke Strickland
Writer for FEP International

Our lungs are some of the most important organs in our body – after all, they give us the ability to breathe in the air that is vital to living life. Now, there is a new blood test developed by Celera Corporation that may help diagnose early stages of lung cancer. The test uses a mass spectrometer to spot the compounds in the blood that may show cancerous cells [1]. Lung cancer is the leading cause of cancer death across the globe. With a little extra care, you can keep your respiratory system strong and in top shape, and hopefully, cancer free. Follow these tips to breathe a little easier.

- Don’t smoke: This is one of the leading causes of lung damage and lung cancer. In addition, breathing in secondhand smoke has shown to be detrimental to your own lung health.
- Control your breathing atmosphere: Manage the air temperature, be free of dust-filled environments, and take precaution when being surrounded with chemicals, medicine, or other potent substances.
- Use protective equipment: When you work with and handle toxic substances, such as household cleaners, fumes, pesticides, or powders, protect yourself with face masks or other defensive gear.
- Full Body Exercise: Take the stairs next time. Take a jog or brisk walk around the block. Do some abdominal crunches. Get your blood pumping, which will help strengthen both your heart and lung muscles.
- Avoid infection: Wash your hands to avoid illnesses that can be potentially hazardous to your respiratory system. Steer clear of allergy-inducing environments that may provoke allergic reactions.
- Lung work outs: Strengthening your diaphragm muscle by breathing through your belly five times a day, can help make taking breaths a little easier. You can also try lying on your back with your knees bent and feet flat, bringing your elbows above your head so they are touching. Take a deep breath and exhale while lowering your elbows. This exercise can help expand your lung capacity [2].
- Plant a tree: Promoting green living by planting trees, plants, or bushes, all contribute to healthier air around us.

Omega 3 fatty acids are also helpful in decreasing inflammation in airways, which translates to easier breathing. In addition, keeping your mouth and gums healthy has been linked to healthier lungs. Researchers at the State University of New York in Buffalo found patients with periodontal, or gum disease were 1 1/2 times more likely to also have Chronic Obstructive Pulmonary Disease [3]. So, help your lungs do the job they were supposed to do. Take a deep breath. Your body will thank you for it.

References

1. Blood test may diagnose lung cancer, company says. Reuters. http://www.reuters.com/article/healthNews/idUSTRE5736S720090805
Accessed on the web August 6, 2009.

2. Breathe Easier With Greater Lung Power. Readers Digest. http://www.rd.com/living-healthy/breathe-easier-with-greater-lung-power/article16076.html.
Accessed on the web August 6, 2009.

3. Breathe Easier With Greater Lung Power. Readers Digest. http://www.rd.com/living-healthy/breathe-easier-with-greater-lung-power/article16076.html.
Accessed on the web August 6, 2009.

My Aching Head: Migraines and Facial Surgery

By Brooke Strickland
Writer for FEP International

For those of us who have had migraines, we know that they can be excruciating and sometimes debilitating to every day life. A new study suggests that facial surgery to remove sections of muscles or nerve tissue that often elicit migraines may provide steady relief for those who suffer from regular migraines [1]. The study, conducted by Dr. Guyuon and his colleagues from the University Hospitals of Cleveland and Case Western Reserve University, examined individuals who had migraine headaches that originated in the front, side, or back of the head. They injected Botox into the muscles to paralyze the muscle; patients were then divided into two surgical groups. One group received a face lift operation combined with the removal of muscle tissue or nerves in the area that triggered their headaches. The second group received a placebo procedure that made incisions but all muscles and nerves were left in place. After one year, 57% of the patients who received the face lift surgery reported they had no more migraines, and 84% reported their migraines were reduced by half.

This migraine treatment will likely not become the “norm” in treating those who suffer from these headaches. While migraines sometimes come on out of no where, there are certain triggers that can fuel their arrival. So, if you are prone to getting headaches of this capacity, know some of the common triggers so you can try to avoid them when possible.

- Certain foods and drinks: Some of these include beer and wine, aged cheeses, caffeine, chocolate, monosodium glutamate, salty foods, or processed foods. Also, skipping meals or fasting can be a sure way to bring on a headache.
- Stress: Stress at home or at work are common causes of migraines.
- Sensory stimuli and physical activity: Loud sounds, strong smells such as perfume or secondhand smoke, bright lights, or heavy physical exertion can instigate migraines.
- Changes in sleep patterns: Getting too little or too much sleep has been shown to trigger some migraines in people.

If your head is throbbing, you don’t necessarily have to sign up for a drastic treatment like face surgery. Lie down in a quiet room, try a massage, hot or cold packs, or aromatherapy to ease the pain.

Reference

1. Facial surgery may offer migraine cure. CNNHealth.

http://www.cnn.com/2009/HEALTH/08/04/migraine.surgery/index.html.
Accessed on the web August 5, 2009.

Keep Your Back and Hips Strong: Live Longer

By Brooke Strickland
Writer for FEP International

A new study this week showed that hip and back fractures can increase risk for premature death. The results revealed 25% of men and women who fracture their hip and 16% who fracture their spine will die over a five year period. Some factors for this increase include smoking, presence of other diseases, and lack of exercise [1]. But to prevent those nasty breaks, read these tips to maintaining strong bones.

- Take your vitamins! Make sure your diet is rich in calcium (milk, yogurt, cheese) and vitamin D (fortified dairy products, egg yolk, saltwater fish, and liver). Vitamin K, magnesium, zinc, and lysine are also good.
- Exercise regularly to build muscle and bones
- Stand and sit straight
- Avoid high protein diets

So protect your organs, walk tall, and recognize that developing strong bones is one of the keys to living a longer life.

References

1. Hip, back fractures raise risk of death: new study. Reuters. http://www.reuters.com/article/healthNews/idUSTRE57446C20090805
Accessed on the web August 5, 2009.

The Risks of Childhood Obesity: How do I help my child be healthy?

By Kat Fuschillo
Writer for FEP International

If you are a parent, you need to know about the risks of childhood obesity. By making some simple changes in your family's lifestyle, you could help prevent your children from ever becoming obese.

Young children are less active than ever. TV, video games and the internet have all been blamed for increasing the numbers of children with obesity. Before, children were happy to play outside with friends, now they are more likely to virtually chat with pals and play computer games alone.

Very few children are now active in their spare time and often spend their evenings in front of the TV. Young people just aren't as active as they used to be, and this is having a profound effect on their health. This overall lack of activity is constantly increasing childhood obesity levels and making our children fatter than ever before.

Young people need at least 60 minutes of activity each day, in order for them to stay fit and healthy. In addition, they also need extra activities that encourage bone development and improve their overall flexibility. But, many children are getting little or no daily exercise. In order to reduce the number childhood obesity cases, parents need to ensure that their children exercise regularly and always eat well.

Obesity in children is now being looked at as a form of abuse. Parents are solely responsible for their children's welfare, and by allowing them to get excessively fat, they're putting their children's health at risk. Childhood obesity has now been linked to several serious conditions including – heart disease, diabetes, liver disease and certain cancers. Children with obesity are far more susceptible to these conditions and are likely to remain overweight or obese throughout their adult years [1-2].

It has now been proven that young people with overweight or obese parents are far more likely to become obese during childhood. So, it's important for you, the parent, to become educated about food and set your children good examples. Many overweight children are consuming far more daily calories than they actually need. This teamed with a lack of activity leads to excessive and unhealthy weight gain. Remember... the most effective way to combat childhood obesity, is to prevent it.

How to start improving your child's diet today:
- Make sure your child eats a well balanced healthy diet
- Include fruit and vegetables in their daily diets
- Try to cut out all junk foods and replace soft drinks with water or fruit drinks
- Always provide healthy snack alternatives and introduce low fat food options
- Cut out foods with high fat and sugar content
- Reduce your child's calorie intake and portion size if necessary [3]

How to motivate your child to lose weight:
- Always be a good role model to your children and set good examples
- Exercise and play with your children regularly and encourage them to take part in physical activities
- If you're overweight too, try losing the weight together with your child [4]

References

1. Child obesity 'doubles in decade' – http://news.bbc.co.uk/1/hi/health/4930264.stm. Accessed Aug 10, 2009.
2 . Health Risks of Overweight Children. http://www.ucsfhealth.org/childrens/medical_services/hdisorder/obesity/healthRisk.html. Accessed Aug 10, 2009.
3 . Overweight and Obesity.
http://kidshealth.org/parent/general/body/overweight_obesity.html. Accessed Aug 10, 2009.
4. Obesity in children.
http://hcd2.bupa.co.uk/fact_sheets/html/child_obesity.html#4. Accessed Aug 10, 2009.

More Medrounds Articles on Weight Loss

Can Obesity Lead to Liver Disease?

By Kat Fuschillo
Writer for FEP International

More and more men and women are diagnosed with obesity each year. We already know that the condition has been linked to certain diseases such as diabetes, heart disease, and certain cancer types, but it has now been discovered that obesity is the number one cause for liver disease [1].

Obesity statistics have shown that obesity has only become a major health problem in last 50 years or so. As humans become less and less active, the risk of obesity continues to grow. Worryingly, it's a condition that is also affecting more and more young children and teenagers. Unhealthy eating and a general lack of daily activity are the two main contributors of this serious condition.

For many years the most common cause of liver disease and liver damage was alcohol. But, obesity has now take the top stop, and is causing irreversible liver damage to many sufferers. Because non-alcohol fatty liver disease has few symptoms, the diagnosis of the condition often comes too late, and the damage is already done. In recent years there have been a number of cases where the level of damage has been so severe, that liver transplants have been necessary.

Those who are extremely overweight are putting far too much pressure on their livers. The organ just can't cope with the high levels of fat, and it struggles to function and begins to store the excess fat. This eventually causes the liver to either become dangerously enlarged or leads to cirrhosis, which is a permanent scaring of the organ.

Here are some of the most common non-alcohol fatty liver disease warning signs you should look out for:

• Weakness and fatigue
• Reduced appetite and sudden weight loss
• Swelling or fluid retention in your arms, legs and abdomen

Unfortunately, this problem is only going to get worse. It is thought that in years to come the number of obesity cases will substantially escalate. Health care professionals are already concerned about the future, and worry if the current health care systems will be able to cope with the growing number of obesity related illnesses. Anyone with a BMI (Body Mass Index) of 30 or higher is considered to be obese. Those who currently fall into this category have a much higher risk of developing liver disease and a whole host of other serious conditions.

Fortunately, it is very easy to control and prevent obesity. Losing weight is easier than ever and there are a number obesity diets, weight loss surgeries and obesity support groups that can all help to combat the condition. In order to maintain a normal healthy weight, it's essential to eat a well balanced daily diet. It's always best to avoid fast foods and foods with a very high fat content. Daily exercise is also extremely important and just 30 minutes of brisk exercise is all you need to stay fit and healthy. Losing excess weight and working to maintain a healthy weight will drastically reduce any obesity related health problems, and reduce the risk of liver disease.

References

1. Body Fat, the Silent Killer. MedicineNet. http://www.medicinenet.com/script/main/art.asp?articlekey=46582. Accessed Aug 10, 2009.

More Medrounds Articles on Weight Loss

Hop on the Bus: Keeping You and Your Kids Healthy This School Year

By Brooke Strickland
Writer for FEP International

For me, back to school was always an exciting time. It meant back to school shopping, which translated to picking out shiny new pens and pencils, a new backpack, an awesome selection of folders, and a new outfit for the first day. The night before school started, I would organize everything and lay out my outfit, so I’d be ready to head out the door on time. Now, as a parent, I recognize the importance of planning ahead not only for that first day back, but for the whole school year adventure. Here are some handy tips in preparing for a healthy and happy school year.

• Establish a routine: During the summer, routines can often go right out the window. A few weeks before school starts, begin establishing a more regular routine, so your child’s body can more easily acclimate to the upcoming schedules of the new year.
• Get your sleep: This goes for parents AND kids! A solid night of sleep can keep you feeling energized throughout the day.
• Ready, set, eat! The saying “breakfast is the most important meal of the day” has some good truth to it. Think of it as a way to fuel yourself for your day. Don’t load up on sugary pastries or doughnuts all the time, though. Balance your morning meal with some grains, fruits, protein, and dairy products.
• Stay clean: Wash those hands! Washing your hands with warm, soapy water will disinfect your hands from germs that cause those nasty colds and flu viruses and will keep you from spreading harmful bacteria to those around you.
• Vitamins are your friend! Giving your kids a chewable daily vitamin will help boost their immune system, helping them fight off viruses that are lurking around them.
• Stay safe: Buckle up in the car. If your child is riding the bus, make sure they wait in a line for the bus driver to stop and open the door.
• Develop good work habits: This is also a good one for parents AND kids. Take your time doing your work, ask questions if you need to, and try your best.
• Have fun! Encouraging your child to have a good sense of humor and to enjoy school as much as possible will help maintain a happy attitude.

So, try to avoid those back to school jitters by using these tips and details to adjust to another year of schedules, challenges, and joys.

Is Garlic Good for My Heart and Health?

By Brooke Strickland
Writer for FEP International

Garlic breath—not very attractive for those around you, but very attractive for the health of your heart. A recent study conducted through the University of Connecticut School of Medicine found that fresh crushed garlic is better for your heart than garlic pills or processed garlic [1]. Cardiovascular health and garlic has been studied for hundreds of years, and it is well known to strengthen the arteries and vessels that pump directly to your heart muscle. Other benefits of garlic include:

• Lowering of blood pressure
• Boosting of the immune system
• Promoting greater weight control
• Asthma relief
• Sore throats, acne, and ear infection treatment

By integrating one fresh clove of garlic into your diet each day, you’ll add a greater amount of antioxidants into your system, while keeping your arteries and blood vessels supple. Through this, you’ll ultimately give yourself more tools necessary to fight off illness and disease. This pungent pleasure isn’t anything to run away from.

References

1. Garlic for a Healthy Heart? Go Fresh, Study Says. New York Times. http://www.nytimes.com/2009/08/04/science/04obgarlic.html?ref=nutrition
Accessed on the web August 5, 2009.

Cholesterol and Dementia: The Link

By Brooke Strickland
Writer for FEP International

High cholesterol can have devastating affects on your heart and overall lifestyle, but a new study shows that it is also linked to increased risk for Alzheimer’s disease or dementia later in life. Medical professionals at Kaiser Permanente surveyed 10,000 individuals for four decades, beginning when the participants were in their early to mid 40’s. Those who had a cholesterol value of 240 or more had a 66 percent greater threat of developing Alzheimer’s disease, and those with intermediate high cholesterol (200-239) had a 25 percent increase in risk [1].

Millions of Americans have high cholesterol, and much of this is due to inactive lifestyles and the lack of nutritional eating habits. So, if you have high cholesterol and are looking for ways to lower it naturally and effectively, here are a few tips.

• Increase your intake of fresh fruit, vegetables, whole grains, fiber, nuts, and olive oil
• Decrease your intake of red meat
• Minimize your stress level: Make sure to take time out of your day to relax and unwind
• Sweat it out: exercising is key
  

If you’re looking for some tasty “super-foods” that have proven to lower cholesterol, here are some good ones to start integrating into your daily eating rituals [2].

• Oatmeal
• Almonds
• Flaxseeds
• Garlic
• Apples
• Soy Protein
• Beans

These tips play a crucial role in decreasing harmful amounts of cholesterol, so go ahead— embrace a new lifestyle that makes your heart happier and healthier.


References

1. Study: Cholesterol levels tied to increased risk for dementia. CNNHealth. Accessed on the web August 4, 2009.

2. 10 Ways to Lower your Cholesterol Naturally. Lifescript. Accessed on the web August 4, 2009.

Cutting Cholesterol in Women through Exercise

By Brooke Strickland
Writer for FEP International

It’s something we hear all the time: exercise is good for you. But a new study shows an even greater reward for women that pour sweat into their workouts. Women who participate in as little as one extra hour a week of physical activity have lower amounts of “bad” cholesterol than those who work out less. The study, conducted through the University of North Carolina, examined 9,000 adult women who were relatively inactive. Each hour of moderate exercise or half-hour of hearty activity was associated with a reduction of almost 4 milligrams per deciliter of LDL cholesterol in white women, and more than 10 milligrams for black women. For women who had already gone through menopause, results should 5.9 milligrams for whites and 14.68 for blacks [1].

If you want to combine an extra hour of physical activity into your weekly routine, consider some of these more creative ways to get your blood pumping.

• Take an extra flight of stairs.
• Take a dog for a walk.
• Dance while you’re doing your daily activities.
• Arm wrestle.
• Go hiking.
• Replace your recliner with a stationary bike.

Integrate movement into duties that don’t normally require a lot of movement.
Have fun with it.

And inspire yourself to live well.

Reference

1. Exercise: Workouts May Cut Cholesterol in Women. New York Times. http://www.nytimes.com/2009/08/04/health/research/04exer.html?_r=1&hpw Accessed on the web August 4, 2009.

How do I keep my memory sharp?

By Brooke Strickland
Writer for FEP International

Ah, memories – one of life’s greatest treasures. But for many of us, aging can cause these parts of our lives to become fuzzy. So, how do you keep your memory sharp and functioning at full capacity? A new study by researchers at Albert Einstein College of Medicine shows that regularly participating in activities that exercise your brain muscles, such as reading, writing, doing crossword puzzles, playing board games, playing music, and even having group discussions can hinder the quick decline into dementia [1].

Memories don’t have to become lost in the fog!

There are some simple ways to keep your mind healthy and active, and can be easily integrated into your daily lifestyle.

• Stay mentally active: As the above study shows, keeping your mind alert by reading, playing games or music, and interacting with others is a vital component to optimum brain function.
• Stay physically active: exercise increases blood flow to all parts of your body, including your brain, stimulating cell growth and overall vitality.
• Develop and maintain healthy eating habits: a diet that is rich in fruits and vegetables (both of these food groups boast high amounts of antioxidants) can help support brain cells.
• Focus: Limit your distractions and organize your priorities, so you can focus your attention on what is really important to you.
• Manage your stress level: high stress levels can prompt hormone releases in your brain that can be potentially harmful. Relax and take a break if you need to.
  

So don’t forget—these simple tactics can be valuable to living a healthy and productive lifestyle and can help reduce memory loss later.

References

1. A crossword a day may keep memory loss at bay: study. Reuters. http://www.reuters.com/article/newsOne/idUSTRE5725FE20090803 Accessed on the web August 4, 2009.

Vitamin D and Healthy Living

By Brooke Strickland
Writer for FEP International

Vitamin D is naturally produced by our bodies and helps maintain normal blood levels of calcium and phosphorus. It aids in the absorption of calcium, helping bones to form successfully, and ultimately, to remain strong. This vitamin is a critical part to living a healthy and active lifestyle, and is a key component of a balanced diet. Recently, two studies found that American children are lacking Vitamin D. Because of this deficiency, many kids are at risk for heart disease and even stroke. Doctors at John Hopkins University and Albert Einstein College of Medicine discovered that children that had the lowest amount of vitamin D were more likely to have higher blood pressure, increased blood sugar levels, and low HDL cholesterol. [1] These issues can be avoided by following the simple, age-old rule: eat well.

Increasing Vitamin D intake is easier than you think!

If you’re unsure if your child is getting enough vitamin D, you don’t need to rush to the store to buy supplements. Simply encourage your child to get outside for at least 15 minutes a day, or increase their intake of milk, eggs, fortified breads and other wheat products, and fishes that are rich in Omega 3 fatty acids. Not only are the risks for cardiovascular diseases reduced, but rickets and other skeletal deformities can be minimized with adequate Vitamin D intake. Ultimately, a healthy and balanced diet is what will keep both you and your children thriving.

Steps to healthy living:

• Drink more water!
• Keep portions moderate – don’t overdo it at each meal.
• Keep your calorie intake at around 2,000 calories a day.
• Eat a variety of foods – fight those hunger pains with foods that are good for you and that fill you up at the same time, such as legumes, local produce, and snacks that are rich in complex carbohydrates.
• Cut down on the salty stuff and the sweets – you don’t have to eliminate these things entirely; but moderation is the key.

By consistently following a diet that is rich in vegetables, fruits, meats, and breads, both you and your children will decrease risks for potentially life-threatening diseases. You’ll also feel better, experience increased energy and stamina, and will yield a more positive and sunnier outlook on life.

References

1. Vitamin D Deficiency Linked to Heart Risk Factors in Kids. U.S. News and World Report. Accessed on the web August 3, 2009.