4 Secrets to Good Health

From an article titled ”Four Secrets to Boost Your Health” from Remake America, published on May 11, 2012

Good health is invaluable, but with the pressures of work and family, who has the time to maintain it? ABC News Chief Health and Medical Editor Dr. Richard Besser offers some quick and easy steps to self-improvement.

1. Eat a healthy diet: Cutting down on sweets and sugary drinks like soda could take 10 pounds off your waistline each year. Healthy diets have also been linked to reducing the risk of diabetes, heart disease and certain forms of cancer. Eating a healthier diet is emotionally and mentally stabilizing as well.

2. Exercise for at least 15 minutes a day: Finding time to exercise is hard, but carving out a 15-minute slice daily will create a noticeable boost in energy. Take a walking break with co-workers or climb some stairs — a little goes a long way.

3. Get plenty of sleep: Sleep improves mental processes, helps the body repair itself and jump-starts creativity. A good night's rest has also been shown to curb weight gain. I would include the occasional power nap. Sit in your favorite chair with a good book and magazine and doze off for 45 minutes or so. This does wonders for your mental health.

4. Take time to laugh: Laughing releases neurotransmitters called endorphins that produce feelings of well-being. Finding time for the things that make you laugh improves longevity and overall health. All good advice, especially to laugh.....even at yourself! However, I believe that taking quality nutritional supplements and avoiding the everyday toxins are essential to your health as well.

Oh!  Want a good laugh?  Read the Book "Shit My Dad Says".  I laughed so hard, my wife thought I was having a heart attack. 

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Children and Supplements

I was sent this article, apparently from Yahoo, and asked to comment on it: Vitamins are generally thought of as a good thing. They give people more of the stuff they need. Right? Well, that depends on the vitamin, as well as on the age of the person taking it. Before you give vitamins to your child, you should, of course, consult your pediatrician or a poison control hotline.
 
However, there are some general guidelines available online. According the American Academy of Pediatrics, most children should take vitamin D supplements. However, parents should be careful not to overdo it. Vitamins A, D, E, and K are fat soluble, and any excess is stored in the child's tissues.
 
Too much of these vitamins could make the child sick. Vitamin A can also be toxic of taken in large doses. According to the "Today" show's resident nutritionist Joy Bauer, "Chronic intake of excessive amounts through fortified food and supplements can cause big problems." Ditto for zinc. "Too much zinc can depress your immune system and lead to a copper deficiency."
 
As WebMD puts it, if you give your child low-fat milk and dairy products, protein (like chicken and fish), fresh fruits and veggies, and whole grains (try brown rice or oatmeal), he or she probably won't need a vitamin. But giving your kid a perfectly balanced meal every day may not always be possible Additionally, children who follow a vegetarian diet may need supplemental vitamins B12 and D, riboflavin, and calcium.
 
When it comes iron, kids who don't get enough can suffer from anemia, "a condition that limits the ability of the blood to carry oxygen" according to HealthyChildren.org. "Drinking large quantities of milk may lead to iron deficiency anemia, as the child will be less interested in other foods, some of which are potential sources of iron." If your kid is downing24 to 32 ounces of milk or less each day, "there's little cause for concern."
 
Bauer writes that parents should consider the kid. If the child is a picky eater, a multivitamin might be a good thing. However, if he or she is eating a well-rounded diet, then a multivitamin probably isn't needed. She points out that parents should keep vitamins out of their kids' reach, especially because some children's vitamins look and taste like candy, and they can be toxic in large doses.
 
Also, if you do give your children vitamins, be sure to pay extra attention to their teeth. Many kids' vitamins, especially chewable multivitamins, contain sugar. Bottom line: Opinions on vitamins vary, and you should consult an expert. Keep in mind that your child is probably getting more vitamins and minerals through his or her diet than you might think. And, according to the American Academy of Pediatrics, the income level of parents often plays a part. Wealthier parents are able to provide better food and, as a consequence, more natural nutrition. Lower income families may be more likely to need a children's multivitamin.
 
MyAchingKnees comments: The article states "if he or she is eating a well-rounded diet, then a multivitamin probably isn't needed" and "Keep in mind that your child is probably getting more vitamins and minerals through his or her diet than you might think" - Wow! What I think is that Children, and adults for that matter, are getting way less nutrients than we generally believe due to the large extent of processed foods we are eating. I know better. I placed my daughter on high quality, pharmaceutical grade supplements for the last seven years. She has not missed a day at school or been sick since. In fact the basketball coach called me to tell me my daughter did not sign up for basketball as she had for the previous years. I said "Coach, we both know my daughter is not a basketball player.", and he replied "Yeah but she's the only player I had for the past three years who never missed a practice and was never sick." Yes, and I'm pretty proud of that fact. There parents who had placed their ADD/ADHD children on a quality daily multi-supplement and an Omega 3 Fatty Acid and have had very good results - changes in behavior, and of course this is much preferably, I would think, than pumping Ritalin into them.
 
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Warning Signs of Arthritis

I have many friends, co-workers and even some clients who have told me they have Arthritis. I say 'how do you know?' and they usually respond "because I have pain in my joints." How do you explain Arthritis over the phone or a conversation in a crowded hallway? People invariably ask me if I know what drugs best serve to minimize Arthritis symptoms, especially the pain. I always tell them that for me personally, prescription meds are my last option (if even then) and that they need to see a physician if they are in pain, but at least now I have a really good Arthritis article, recenty posted on the Yahoo Health net, written by Paula Spence Scott, that does a good job explaining Arthritis. While I'll continue talking to people about Healthy Lifestyle choices (choosing low glycemic foods, avoiding toxins in a toxic world, taking quality nutritional supplements and living a physical lifestyle/exercise), now I can also send them this article. 7 Warning Signs of Arthritis, by Paula Spencer Scott Think arthritis is just for the old? Half of those who get it are under age 65. One in five adults -- 50 million Americans -- has been diagnosed with arthritis. Most wait to see a doctor until pain interferes with daily life -- but pain isn't the only sign of trouble. "Early is better with arthritis diagnosis," says Arthritis Foundation Vice President Patience White, a professor of medicine and pediatrics at the George Washington University School of Medicine and Health Sciences in Washington, D.C. Treating the autoimmune disease rheumatoid arthritis (RA) within the first months of onset, for example, can minimize joint deformities and even put the disease into remission, thanks to the latest treatments. With osteoarthritis (OA), a degenerative joint disease that's the most common kind of arthritis, the sooner you start behavioral changes, the better you may be able to manage pain and preserve mobility, White says. Here's what to watch for. Morning Stiffness. Look for: Waking up and being unable to move about easily for half an hour or longer. Everybody has some morning stiffness, but normally it fades as you stretch and start moving. "With rheumatoid arthritis, it can take 30 minutes or more to loosen up -- sometimes hours, or even all day," says Chaim Putterman, chief of rheumatology at the Albert Einstein College of Medicine and Montefiore Medical Center in New York City. "People affected say they feel encased, like prisoners, and the feeing of being unable to move can be even more burdensome than the actual pain." Why pay attention: Stiffness after inactivity is a hallmark symptom of rheumatoid arthritis. It can recur later in the day when you've been sitting still for awhile -- after watching a movie, for example. With osteoarthritis, the more you use your affected joints, the worse they tend to feel; with rheumatoid arthritis, the more you move, the better it feels, Putterman says. Pain when climbing stairs. Look for: Your knee joint locking or sending stabs of pain when you bend it, as when going up or down stairs. Added red flag: Knee pain if you're overweight. "Every extra pound you gain feels like four pounds across your knees," White says. Excess weight raises your risk of developing arthritis, which some 60 percent of obese people develop. Related types of painful physical function include limping, being unable to extend your elbow, changes in how steadily you can stand or walk, and trouble standing on tiptoe. Why pay attention: The knee is the largest joint in the body and the second-most common site for osteoarthritis, according to White. (A bow-legged "cowboy" walk can result from osteoarthritic knees.) Other key targets: the hips, the back, the ankles, the thumbs, and the hands. "People really don't go to the doctor until they can't do what they want to do -- lift a baby, walk a block, get out of bed easily -- and pain is the number-one reason why," White says. Caregivers should beware of a debilitating cycle in loved ones with arthritis, Putterman says. If activity is painful, you avoid it, you stay inside more, you sit home and eat, you gain weight, which makes you even less able to get out -- and before you know it, you're on a path to losing independence. Fatigue, Flu Like Symptoms. Look for: Chronic tiredness, loss of appetite, weight loss, anemia, and/or fever that persists for weeks (longer than a bout of flu). Some combination of these symptoms usually appears, along with stiffness and pain. You might even notice changes in nonjoint tissue, such as eyes that feel dry and sore and may be red. These symptoms can come on gradually or suddenly. Why pay attention: Having these mild, flu-like, across-the-body symptoms, along with stiffness and pain, points to rheumatoid arthritis. RA is a disorder of systemic inflammation, meaning the entire body is affected (as opposed to the problem being isolated in a particular joint). "You shouldn't just take two Tylenol and sleep the discomfort off," Putterman says. These symptoms warrant a physical exam soon. Sudden, Excruciating Pain in Big Toe. Look for: A joint that suddenly hurts like crazy -- many sufferers give it a "ten" on a pain scale of one to ten, likening the pain to kidney stones, White says. The joint is likely also red, hot to the touch, and tender. Although this pattern can happen to other joints, the big toe is the most common site. Usually only one joint is affected at a time. While the vast majority of cases have a sudden onset, some people notice a joint becoming hot, red, and tender, but the pain is bearable. It clears, then recurs. Some people can connect the onset of pain to eating a lot of protein or drinking more alcohol than usual. Why pay attention: Sudden, excruciating pain, especially in the large toe, is likely an attack of gout, the second-most common form of arthritis and the most common type of inflammatory arthritis. Gout occurs when uric acid, a natural waste product that circulates in the blood, builds up in body tissue as needle-shaped crystals. This happens either because the body produces too much uric acid or doesn't dispose of it well through the urine. Men in their 40s and 50s are affected most by gout, though by the 60s, it affects both genders equally. Left unmanaged, attacks of gout can strike more often. Odd Looking Bumps on Fingers. Look for: Bony spurs (small enlargements) on the joint of fingers. One may appear on the last joint, where it's known as a Heberden's node, or on the middle joint, where it's called a Bouchard's node. Sometimes the knobby bump appears at the base of the thumb (though this bump wasn't named after the doctor who studied it). The joint is probably also stiff to move, although not necessarily painful. To the touch, the bump feels more like a bone than like a sponge. Some toes can also be affected. Why pay attention: Doctors use this visual information to help diagnose arthritis, along with the rest of physical exam, a history, and, sometimes, X-rays and lab tests. Heberden's nodes and Bouchard's nodes, seen in osteoarthritis, tend to run in families, especially through women, White says. Farmers and others who engage in a lot of manual labor are especially prone to OA of the lower extremities. Pain That Interferes with Sleep. Look for: Being unable to fall asleep because you're so focused on joint pain, or being awakened in the middle of the night by joint pain. Some sufferers begin to avoid family and other activities they enjoy because they feel ground down by chronic pain; the very prospect of visiting grandchildren or going to a social outing feels overwhelming. Why pay attention: Osteoarthritis pain is caused by eroding cartilage, which eventually causes bone to rub against bone -- and yes, it can really hurt. Everyone has a different threshold for pain. But pain that interferes with your ability to enjoy the most basic, restful activities of life like sleep or enjoying your family? That's a different animal. "It shows that what you've been doing before is not adequate and that the pain should be taken care of," Putterman says. What's more, when chronic pain saps your joie de vivre, depression can evolve. Achy, Hard to Use Hands. Look for: Trouble managing fine-motor skills: buttoning a shirt, tying shoelaces, using a fork and knife, turning a key in a lock, grasping a doorknob, snapping fingers. Affected joints can be redder than surrounding skin, warm to the touch, and tender. Why pay attention: "Trouble with these activities of daily living all suggest something worrisome is going on," Putterman says. Many different joints in the hands and wrists tend to be involved with rheumatoid arthritis, making these hand and finger tasks so frustrating. Rheumatoid arthritis is also a symmetrical disease, meaning both sides of the body (and hands as well as feet) tend to be affected simultaneously. (In osteoarthritis, the joints affected usually aren't symmetrical.) Notice which part of the hand is affected. Rheumatoid arthritis tends to afflict the knuckles and the next joint up, White says. In osteoarthritis, the top joints and the base of the thumb are more affected, and not necessarily all of the digits at once. For Information on the Products I recommend, click here, to contact me.

Toxic Household Cleaners

Kudos to Sarah B. Weir who wrote an article titled ”The Worst Household Cleaners for Your Health” MyAchingKnees believes that there are four legs to the Chair of Health: Maximize intake of good Low Glycemic Foods/Minimize intake of bad foods; Lead an active, physical lifestyle; take quality nutritional supplements; and, Avoid Toxins.
 
Toxins can be found about anywhere, …..in the air with pollution from auto exhausts; in foods such as the ever increasingly alerts on e coli in meat products; to the toxins found in off the shelf supplements and medications; and, in the case of this article, to the toxic chemicals found in household cleaners.
 
My wife is fastidious in cleaning,….in fact, almost to the point it is a disorder. I have often thought about the amount of money we spend on cleaners, but prefer not to know. But I have asked her to take measures to protect herself from all the toxic chemicals in the cleaning products,……wearing rubber gloves and a painters face mask when she sprays cleaners on the windows and furniture,…..perhaps opening a door and/or window and turning on the ceiling fans to drive aerosols away from the living areas.
 
In any event, the article by Sarah Weir serves to provide a strong warning to people on the dangers of these toxins in cleaners. Not necessarily because one time exposure will pose a grave danger, but certainly repeated exposure for years and even decades can.
 
The Article:
 
Most people think of house cleaning as a way to make their living environment safer and healthier, but according to the Environmental Working Group's (EWG) just-released "Cleaners Hall of Shame," many common products contain chemicals that can "inflict serious harm on unwary users."
 
Consumers often assume that the cleaning products industry is strongly regulated by the government, but EWG Senior Analyst Nneka Leiba tells Yahoo! Shine that this is a misconception. "Most hazardous ingredients are legal and many are unlabeled." These include toxic compounds such as formaldehyde that are banned in other countries and are known to or suspected of causing cancer, blindness, asthma, burns, and other afflictions. There is also little information on how the hundreds of chemicals we are exposed to react together and what their cumulative effects on the body are.
 
The EWG came up with its "Hall of Shame" list while developing an extensive database that scientifically analyzes the chemicals in 2,000 products. "While we were researching the database, we saw glaring problems which we wanted to highlight to the public immediately," says Leiba.
 
The full database will be published in the fall of 2012. The EWG report cites the following worst offenders: Mop & Glo Multi-Surface Floor Cleaner contains methoxydiglycol (DEGME), a toxic chemical which is "suspected of damaging the unborn child" by the United Nations Economic Commission for Europe .
 
The EWG found that the DEGME levels in this product are up to 15 times higher than allowed in the European Union. Tarn-X Tarnish Remover contains up to seven percent thiourea, which is categorized as a carcinogen by the state of California .
 
The National Toxicology Program, an interagency government group, says that thiourea is "reasonably anticipated to be a human carcinogen." Simple Green Concentrated All-Purpose Cleaner claims to be "non-toxic" but contains 2-butoxyethanol, a solvent absorbed through the skin that irritates eyes and may damage red blood cells.
 
The EWG points out that this highly concentrated product should be diluted, but is sold in a spray bottle which is can lead customers to misuse it in a hazardous way. Target's Up & Up and Walmart's Great Value brands are what the EWG calls "mystery mixes," products whose labels offer little or no ingredient information. There are a number of products the EWG also says to avoid:  
* Whink Rust Stain Remover
* Citra-Solv Cleaner and Degreaser
* Spic and Span Multi-Surface and Floor Cleaner
* Scrubbing Bubbles Anti-Bacterial Bathroom Cleaner and Extend-a-Clean Mega Shower Foamer
* DampRid Mildew Stain Remover Plus Blocker
* Easy-Off Fume Free Over Cleaner
* Drano Extra Strength Kitchen Crystals Clog Remover
* Walmart Great Value Heavy Duty Oven Cleaner
* CVS Fume Free Oven Cleaner * Easy-Off Heavy Duty Oven Cleaner Aerosol Spray
* Glade Air Freshener
* Air Wick Air Freshener
* Spot Shots Stain Remover
* Lysol Disinfectant Power Toilet Bowl Cleaner
* 2000 Flushes Toilet Bowl Cleaner
* X-14 Toilet Bowl Cleaner
* Hagarty Liquid Jewel Clean
* Ajax , Dynamo, and Fab Ultra Liquid Laundry Detergents
* Static Guard * Final Touch Ultra Liquid Fabric Softener
* Clorox, Fantastik, Febreze, Formula 409, Easy-Off, Lysol, Mr. Clean and Spic and Span spray cleaners * Comet Disinfectant Cleanser Powder
* Lysol Neutra Air Freshmatic
* Air Wick Freshmatic Compact
* Febreze and Glade Automatic Air Fresheners
 
Until the full database comes out in the fall, which will point consumers toward the safest products, Leiba says that consumers should be stringent label readers. "The fine print warnings are revealing. If a product says it may be fatal, you probably shouldn't be using it around a young child. If it says use gloves, use gloves. If it says don't use around pets or in confined area, then that is telling you something about its safety." If a product has minimal labeling, she suggests calling the company for more information.
 
The safest cleaning products are cheap, widely available and have been around for centuries: baking soda, water, and vinegar along with some elbow grease. The EWG says these ingredients can be used to clean everything from countertops to hardwood floors to ovens.
 
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Exercise for Better Knees?

Richard wrote and asked if machine weight exercises can help his aching knees. "Dear Myachingknees, a friend of mine who is an avid gym rat told me that I could help ease the pain in my knees by doing several sets of knee extensions and hamstring contractions on a weight machine, using light weight an 16-20 repetitions per set. What is your experience with weight training to reduce knee pain?"

Richard, I believe weight training and other forms of exercise can help strengthen the muscles supporting and involved in the extension and contraction of joints. Exercise, be it weight training, swimming, biking or a hundred other forms can also aggravate your aching joints depending upon existing structural damage, health of the joints and their supporting cartilage and ligaments. I would first find out why your knees are hurting. Is it from an old or newer injury? Age, past use and stress placed on your knees and other joints can bring about general pain and arthritis or arthritis type symptoms.

If your body isn't getting the nutrients for cellular repair and health then I would tend to think that even the most benign form of exercise, walking, may increase your knee pain. It is a shame that people my age, mid 50's, and older think that knee and other joint pain, and eventual immobility, is inevitable. I am just a believer in maximizing the benefits of nutrition,….eating right and taking the best supplements, to ensure your cells and therefore your joints obtain the nutrients necessary for optimal joint health.

In any event, begin new exercise gradually, building your work load slowly and be aware that pain tells you something is wrong.

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Vitamin Deficiency in Children

Yahoo recently published an article from Shine titled ”5 Signs of Vitamin Deficiency in Children”

I am happy that more and more information is being posted on-line for people to become better educated on nutrition and vitamins in general. I only have two issues with this article:


1. Vitamins, Minerals and Anti-Oxidants,…are not something you should pick and choose individually to take. They are meant to be consumed or otherwise provided to the body in optimum ratios with other nutrients in order to get maximum benefit.


2. While the absolute best way to get the nutrients you need is through consuming whole foods, free of toxins such as pesticides, etc. It is almost impossible to get those nutrients, in the required amounts, with today’s food supply. Do you really think you are getting 15% of your Vitamin C needs by eating that microwave meal? Or getting 25% of your calcium needs by drinking processed and pasteurized milk?

The Yahoo article:

Vitamins are more than just little pills to pop; they are the building blocks and support system of our bodies. Well-rounded, healthy diets can provide all a growing body needs, but the reality of our busy lifestyles and sometimes finicky eating patterns can lead to vitamin deficiency. Knowing what to look for is part of the battle. The following signs of vitamin deficiency in children are by no means complete, but it will give you a good idea of potential problems.

Signs your child lacks Vitamin D

Vitamin D deficiency in children is a common problem. My niece was recently diagnosed with vitamin D deficiency after exhibiting some puzzling symptoms. Signs that your child is not producing enough include late teething, irritability, poor growth, and muscle cramps. Seizures and breathing difficulties could also be traced back to insufficient vitamin D. Combat vitamin D deficiency with exposure to sunlight, milk, cheese, yogurt, and egg yolks.

Signs your child lacks Vitamin A

Vitamin A deficiency can lead to serious vision problems. In children a vitamin A deficiency can start to show up as tiredness, hair loss, weakness, and weight loss. Other symptoms include dry eyes, scaling of the skin, and respiratory infections. Combat vitamin A deficiency by ensuring children eat plenty of yellow-orange vegetables such as carrots, yams, and squash, as well as eggs and cheese.

Signs your child lacks vitamin B 12

Deficiencies in vitamin B 12 in children shows itself in a wide variety of ways. Specifically, vitamin B 12 greatly influences the nervous system and affects the functions of the brain and heart. Signs your child lacks the proper amount of vitamin B 12 include abdominal pain, edema, weakness, insomnia, and they may begin to lose their voice.

Signs your child lacks vitamin B 6

Manifestations of a vitamin B 6 deficiency in children include diarrhea, anemia, weakness, irritability, and seizures. Researchers have also pointed to a lack of vitamin B 6 as the culprit behind inattention, impulsiveness, hyperactivity, temper tantrums, and other inappropriate behaviors.

Combat vitamin B deficiencies by offering a wide variety of meat, chicken, fish, nuts, eggs, milk, cheese, beans. Vegans and Vegetarians should look into supplementation in order to maintain a healthy amount of vitamin B.

Signs your child lacks vitamin C

Easy bruising is one sign that your child is not getting enough vitamin C. Additionally they may experience joint pain, have dry skin, and poor appetite. Frequent nose bleeds, infections, and illness can also be traced back to a vitamin C deficiency. Combat vitamin C deficiency by providing plenty of opportunities to eat a wide variety of citrus fruit, strawberries, tomatoes, kiwi, and green vegetables like broccoli.

While the problems caused by vitamin deficiencies are shocking, it is important to note that excessive amounts of vitamins taken in supplement form can be toxic to the body. If you suspect any of these signs point to a deficiency, check with your physician before administering extra vitamins to your child to avoid an overdose.



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PSA - Strokes

MyAchingKnees received this from one of our clients, a 72 year old man still going strong. The article stated that Stroke has a new indicator - the Tongue.

STROKE: Remember the 1st Three Letters of Stroke..... S. T. R.

STROKE IDENTIFICATION:

During a BBQ, a woman stumbled and took a little fall - she assured everyone that she was fine (they offered to call paramedics) ...she said she had just tripped over a brick because of her new shoes. They got her cleaned up and got her a new plate of food. While she appeared a bit shaken up, Jane went about enjoying herself the rest of the evening.

Jane's husband called later telling everyone that his wife had been taken to the hospital - where she had passed away.

She had suffered a stroke at the BBQ. Had the people at the party known how to identify the signs of a stroke, perhaps Jane would be with us today. Some don't die. They end up in a helpless, hopeless condition instead.

A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse most of the effects of a stroke...totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.

RECOGNIZING A STROKE

Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke. Now doctors say a bystander can recognize a stroke by asking three simple questions, which most of us have heard before:

S - Ask the individual to SMILE.

T - Ask the person to TALK and SPEAK A SIMPLE SENTENCE (Coherently)

R - Ask him or her to RAISE BOTH ARMS.

If he or she has trouble with ANY ONE of these tasks, call emergency number immediately and describe the symptoms to the dispatcher.

Now we have a new sign of stroke - Stick out Your Tongue

Ask the person to stick out their tongue. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke.



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