Health Guide

Archive for July, 2011

As a nurse working in an Outpatient Surgery department, part of my job involves taking care of patients during the post-operative period and getting them up and discharged home. Some people want to go home as soon as they can but others have a hard time waking up, they’re hurting (or think it will hurt when they move) or they’re nauseated and they just don’t want to move. Or maybe they are feeling all of these things and they just want to stay there and be taken care of. But it is called “Outpatient Surgery” which means people have surgery and then go home without spending the night in the hospital.

Sometimes the hardest part of my job is getting my patient up out of bed and out the door. I spend an hour taking care of them, trying to help them feel as good as possible and then tell them they have to get up and move, even if it hurts. It isn’t easy to convince someone who is already in pain that getting up to walk will help them feel better, especially when taking just those first couple of steps from the cart to the chair are exhausting. Not only am I a RN, but I’ve also been a surgical patient and I remember well how difficult it was to take those first steps that first time I got out of bed after having a cesarean section… I never imagined that walking could hurt my abdominal area so bad! But most patients who get up and move around a little bit every hour find out that it’s easier and feels better than staying in bed all day and then attempting to move. Personally, I can tell you that after those first few steps, it did get easier… not right away, but it did get easier and actually felt better being up and moving than it sitting all the time.

Now, obviously, some patients, depending on what they’ve had done, can’t and shouldn’t be up on their feet all the time, especially in the first day or two following surgery. But even when we tell someone to go home and keep their leg elevated for the first 48 hours after surgery, we tell them to wiggle their toes, rotate, flex and extend their ankles, take deep breaths, cough, and move as much as possible. Moving, taking deep breaths, and coughing after surgery are important to help prevent problems that come with inactivity, including pneumonia and blood clots.

Just like activity is important for surgical patients to heal faster and get healthy, activity is also important for the rest of us if we want to stay or get healthy.

If you feel like I have for most of my life, then you don’t like exercise very much. But, if you want to maintain your health as it is today, get healthier or lose weight, you need some sort of exercise in your life on a regular basis. So, maybe we should just not talk about exercising… instead let’s just decide that we need to move more.

If you want to start going to a gym, aerobic classes, or taking part in an organized sport on a regular basis, that’s great, but moving doesn’t have to be something that makes you feel tired and worn out just thinking about it. Moving can be as simple as doing household chores and yard work, taking the stairs instead of the elevator, taking a walk outside on your lunch break, or parking your car at the far end of the lot so you have to walk a little further. Take your dog for a walk or push your infant or toddler in a stroller. Go for a bike ride with your family… not only will you be moving and getting exercise, you will be having some great family time!

Exercise can…
- Increase metabolism
- Improve indigestion and sleep
- Lower blood pressure
- Improve cholesterol levels
- Help slow the progression of osteoporosis
- Increase mental alertness
- Strengthen muscles and bones
- Increase flexibility
- Improve stamina
- Reduce depression
- Improve self-esteem

You don’t have to become an athlete to see changes in your health & how you feel. Just add a little movement to your life every day.

- Walking briskly 30-45 minutes a day at least 3 days a week provides the regular aerobic exercise that helps strengthen your heart, lungs, and cardiovascular system and helps improve blood circulation.
- Everyday activities can make a difference – yard work, housework, taking the stairs instead of the elevator
- The key is to develop a regular physical activity habit, something you enjoy doing (or at least don’t mind doing) – and will keep doing – month in and month out.

As a general goal, we should all aim for 30 minutes of physical activity at least five days a week. For greater health benefits or weight loss, we should get 45-60 minutes of activity five or more days a week.
If you don’t think you have the time in your schedule for 30 minutes or more a day, don’t let this be an excuse to keep you from moving. Even brief bouts of activity offer benefits… if you can’t fit in one 30-minute walk, try three 10-minute walks instead. And if even that sounds like too much, just decide to move, even if it’s only for 10 minutes. Remember, even moving around the house or yard counts as activity. A little exercise is better than none!

Although I enjoy watching sports, I’ve never been athletic. I tell myself that I don’t like exercise, but I don’t think that’s true… I went to aerobics classes three to five times a week for about five years. I loved the way I felt when I was working out! I quit going to the classes when my job schedule and my kids’ activities changed. Unfortunately, when I quit going to the aerobics class, I quit doing anything. Now, I am 30 pounds heavier, trying to lose weight and I know that’s not going to happen if I’m not moving. I’m learning to like moving again… my activity of choice these days is walking and I actually look forward to it. I’ve always thought I’d like to be a runner but then the voice of resistance speaks up to tell me I can’t do that. I’ve decided to quit listening to that voice! The last couple of days when I’ve went for my walk, even in the heat and humidity, I have jogged – very short distances, but I’m doing it!

You can do this too! Stop listening to the voice of resistance telling you that you won’t like it or you can’t move enough. And when resistance is telling you there isn’t enough time, don’t forget that a little exercise, no matter what it is, is always better than none.

For your health… to look better, to be better, and to feel better (mentally and physically)… just get up and move every day! You can enjoy moving and even look forward to it. Whatever makes you move more is the perfect thing for you to do!
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Do you have freckles, dark skin, or blemishes that you want to heal? Natural Skin Lightening is a secure and alternative treatment to using classic skin lightening items. This post will examine distinct natural skin whitening alternatives and natural skin lightening treatments and cures that you can utilize if you are searching to obtain brighter skin. We’ve previously mentioned some of the greatest skin lightening procedures here, but lets dig into all-natural skin lightening solutions nowadays.

Lemon extract is a organic skin brightening treatment process or remedy that can be used to have whiter skin. Sandalwood paste, in addition to lemon extract is also a pure skin lightening solution. Vitmain B3 has also been known to be utilized as a pure skin brightener treatment. It is safe to apply. Dockweed, also known as Alpha Arbutin, is a natural skin lightening remedy because it will stop redness one the skin and it will also prevent sun tanning.

Acids from citrus and other fruits have also been known to assist get whiter skin. These are particularly safe to us and won’t damage the skin so they are a wonderful all-natural skin brightener option. Kogic acid, which is an ingredient that comes about from the manufacturing of the alcoholic drink Sake, inhibits melanin production. Tretinoin, can be used to treat skin symptoms. One must be watchful to avoid the sun as Tretinoin will make the skin very susceptible to damage from UVB and UVA rays. An exfoliant to the skin that has been a natural skin brightener treatment is Alpha Hydroxy Acids, or AHA. These Alpha Hydroxy Acids inhibit melanin production.

One of the main purposes you really want to focus on applying natural skin brightener treatments is because some traditional skin brightener treatments contain mercury, steroids, or even Hydroquinone. Hydroquinone has been linked to liver damage, thyroid issues, and even Leukemia. Hence it is recommended to avoid any type of product that has Hydroquinone. Of course any product that contains Mercury should be avoided, too. Although Mercury is banned in most products in the United States, especially products applied for skin treatment, that does not mean that there will be no trace amounts or that even all products you can get are indeed safe.

The goal is to inhibit melanin production by using all-natural skin brightener creams. One must be extremely careful, however, when using these products because it is easy to sun burn. There are many other basic organic skin lightening habits you can implement if you desire to get whiter skin. These include having a balanced diet, but also a diet that is high in leafy green vegetables, having a diet that is high in anti-oxidants so your body will be pure, and focusing on cleaning your skin pours to keep the skin clean.

Soon after you and your body decide to commit yourself to a workout program, you will then need to choose a gym or health club that you will feel comfortable working out and going to on a regular basis. If you don’t like the place you workout, the chances of you sticking with it are slim to none. Finding the right gym puts you one step closer to achieving your goals.

Keep in mind that if you just do not like gyms then you can set one up at home as well. You can go to your local sports store and pick up just about any piece of equipment that will give you what you need to hit the muscles that need to be hit.

Below I am going to share with you a few things you should keep in mind when looking for a gym or health club:

Hours of Operation

Definitely check out what time your gym open and closes. If you are an early riser and want to work out very early in the morning then you want to make sure your gym can handle this. Also ask about their holiday schedule. There are a lot of folks out there that enjoy working out over the holidays because it is a time they can relax. Also for those that like to stay up really late, you may want to work out late at night, so you want to make sure your facility can handle this.

Location

The facilities location is more important than you might think. Who, after a long days work, wants to get off and drive as far to the gym as it will take them to actually work out? I know I sure don’t. Pick a place that’s close and if possible, pick a place that you pass to and from work; this will make it less likely for you to skip, since you will be reminded daily.

Cost of Membership

Shop around at the various clubs before buying into one. Some gyms are more expensive than others and some require a longer commitment as well. Also, late summer and the first of the year, gyms will have really good specials to get you in.

Quality and Type of Equipment

Make sure the facility is equipped for what you are looking for. If you are a free weight person, make sure there are enough dumbbells to throw around. If you are more nautical and machine oriented than make sure they have that as well.

Also make sure that the equipment is in fairly decent shape. You don’t want to workout on machines that are stretched out and worn; you want to get the most for your money.

There are many others things you should consider when looking for a gym or health club, but hours of operation, location, and equipment quality and type, are probably the most important that you will want to look at. Follow these steps and you will soon be on your way to having the body you always wanted.
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Are you a thin person who often gets frustrated when people talk about losing weight? Have you ever wondered why these people want to lose weight when you are having such a hard time just to put on a single pound of weight?

There are several reasons why some thin people find it hard to increase their weight. Some of them are thin because of their high metabolisms while others may have some medical or health concerns. Whatever the case is, it is possible for you to gain weight unless you have an underlying medical problem which prevents you from doing so.

Many underweight people think that they are already eating a lot of food every day and yet they can’t put on weight. However, are they eating enough to gain weight?

To find the answer to this question, just grab hold of a calorie calculator to count the amount of calories you are eating and also to determine how many calories you will need to eat in order to push up the weighing scale.

As your objective is to increase your intake of calories; it makes no difference whether you consume more meals or increase the portion of your meals. You can happily have your up-size everyday without the fear of gaining weight.

However, please do not eat too much unhealthy fatty foods. You want to increase your weight healthily and do not want to get into other health problems which fat drenched foods may give you. So your meals should he a well balanced mix of protein, carbohydrates and healthy fats such as omega-3 or olive oil.

When you are working hard to gain weight, you should try to gain some muscle weight as well so that some of the weight that you will gain will be healthy lean muscle weight. For that to happen, go ahead and join a gym. Hire a bodybuilding personal trainer if you can afford it to help you to build muscles because there are many things you need to know and do in order for your muscles to grow healthily and quickly.

If your budget does not take a personal trainer into account, it is not a grave concern as there are many excellent bodybuilding programs you can find when you do an internet search. On the other hand, there are also many bad programs out to get your credit card account. So conduct your research and due diligence carefully before you get any of those bodybuilding programs.

For your muscles to grow quickly and healthily, you should also consume some protein supplements such as whey protein. Not only will the proteins help your muscle to rejuvenate and grow bigger, you will also be getting good extra protein calories at the same time too. As you continue with your muscle building workouts, you must and surely will gain weight because you are gaining muscle mass.
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Most women today multitask in a major way. They generally run their homes and their husband’s and children’s lives with the precision of an army general, while holding down a job, which helps with the family finances, and still manage to cook, clean, shop and be a wife and mother, too. It is, therefore, not surprising that there are times when women just feel that we cannot go on at such a frenetic pace any longer, because of simple tiredness or extreme fatigue.

Unfortunately, for many women world wide, the option of lying down and putting their feet up while all their daily chores are done by someone else is simply a dream which does not come true. Ladies, therefore, continue to do are their motherly and wifely duties, without taking into consideration all those little aches and pains which seem to crop up the more tired we become. As they continue to pay little attention to what their bodies are trying to tell them, the list of damages which they are causing becomes longer and longer – until they are forced to take a step back, slow down and pay a visit to our doctor. The simplest diagnosis they will be given, after all serious illnesses and disorders have been ruled out, is that of Chronic Fatigue Syndrome – which is not simple at all.

The following 8 symptoms, over and above being really physically and mentally exhausted, are what the medical profession look for when making a diagnosis of Chronic Fatigue Syndrome:

1. Loss of memory and/or a loss of concentration.
2. Enlarged or swollen lymph glands in the armpits and/or neck.
3. A sore throat.
4. Severe headaches which are unusual in their severity or pattern.
5. Painful joints which do not display the typical redness and/or swelling of arthritis.
6. Sore muscles.
7. Waking up from sleep still feeling very tired.
8. Extreme exhaustion from minor physical or mental activity which lasts for more than twenty four hours.

Chronic Fatigue Syndrome is treated in various ways to try to alleviate the symptoms and give the sufferer some relief. The most commonly prescribed medication to treat this syndrome is anti-depressant drugs. This is because many women who suffer from Chronic Fatigue Syndrome often become very depressed and feel that they are not able to cope. These drugs also calm the sufferer and creating a ‘feel good’ situation which, together with also helping the patient to sleep, is seen as the best treatment option.

Sleeping pills are also often prescribed, because the medical thinking is that a good night’s sleep will go a long way to making the patient feel better; and thus in a better position to cope with her extreme fatigue.

Special stretching exercises designed for patients by a physiotherapist should be done each day, starting off with just a few minutes exertion and gradually building up the amount of time and the type of exercises patients are able to do, until they recover their strength.

High blood pressure issues may be more prevalent than you think. As a matter of fact most people need to keep an eye on their blood pressure if they have a history of high blood pressure or this problem runs in their family. More and more often however, people who don’t have a family history of high blood pressure are being diagnosed and there are many different factors that can contribute to elevated blood pressure.

To start with, caffeine is among the biggest product on the market that causes blood pressure to be elevated and in terms of caffeine it isn’t only discovered in most beverages but is also becoming more to help individuals keep up with their high paced lives. Unfortunately, it truly is felt that this has turned out to be an enormous contributing factor to the boost in blood pressure across the board.

Caffeine and heredity are only two of the contributing aspects to on the other hand, and there are several other factors that could be linked to complications. One factor which will contribute drastically to high blood pressure is medication. Both over the counter and prescription drugs tend to cause an overall increase in. It is vital to know this so that you are extremely cautiously at not merely the medications that you are taking, but also in the side effects that might be affecting your overall well being.

Tension is one more considerable factor which is contributing, and this is as a result of your body’s fight or flight response. In a crisis your elevates to make certain that your body is prepared for battle. Regrettably, you can find a lot of problems that trigger tension nowadays that many people today are in constant fight mode and this could be noticed not only by looking in the overall life of those in America but also by other high tension factors like the number of antidepressants which are being prescribed along with the number of road rage incidents that happen. These alone can allow you to see the pressure cooker that most people really feel as if they are in.

High blood pressure can result in stroke and heart attack so it is essential to ensure that you are keeping an eye on these numbers even in the event you do not have a family members history of the illness. Several people today think that obtaining their check up once a year is enough but these numbers are in constant flux so it’s greatest to have it checked some times a year, to benefit from any no cost blood pressure screenings in your community, and to even acquire an automatic cuff that can give you your numbers in an instant. You’ll be able to be careful when it comes to addressing silent killer.
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