FitSugar

Weekend Reading: Chalked Up by Jennifer Sey

FitSugar — Sat, 02 Aug 2008 03:00:00 -0700

With the Summer games less than a week away and gymnastics on the top of my list of sports to watch, I was looking forward to reading Chalked Up by 1986 US Gymnastic Champion Jennifer Sey. Her memoir of the US gymnastic scene in the 80s is truly a page turner. This coming of age story is as much about the sport as Sey's overachieving, fiercely competitive personality. Although those traits might often be construed as negative, for a thirteen year old competitive gymnast they are essential.

The book is a bit repetitive, but the rhythm mirrors the relentless repetitions of "sticking" a complicated beam routine ten consecutive times. Her accounts of her injuries are particularly painful to read, and broken bones are celebrated as preferable injuries to career ending knee dislocations. Sey definitely delves into the darker side of gymnastics, how it denies a little girl childhood and denies a budding teenage womanly curves. Sey is berated for having three percent body fat at age 18 and this after abusing laxatives for years, and she states repeatedly that gymnastics is a sport for girls and at 17 she is over the hill.

There's more so read more.

Witnessing someone's struggle with her demons definitely holds a reader's interest, and to this story add the element of public competition of one of America's favorite women's sports and you have a page turner. Sey's demons are internal (perfectionism, body image) and external (the unforgiving apparatus like uneven parallel bars, four inch wide balance beam, the vault). Her internal struggles follow her into adulthood, but as a mother of two with a career in advertising she has definitely carved a life beyond gymnastics.

You can see clips of her performing feats in competition at her website and you can buy her book online or check your local bookstore. It is a quick read and you could definitely finish it by August 10th when the female gymnasts begin competing in Beijing.

Mix Up Your Workouts Like Actress Sarah Chalke

FitSugar — Wed, 10 Dec 2008 04:30:08 -0800

Even the biggest fitness fanatic has been known to get bored with her workouts, and it's good to keep our bodies guessing and our minds motivated by changing up the routine. Underrated actress Sarah Chalke from Scrubs and How I Met Your Mother knows that adding variety to her workouts is the best way to keep her on track, something she says is more important since turning 30.

The charming 32-year-old actress told People that she noticed a difference once she exited her 20s, saying, "I had to really keep up with working out. You can't get lax about it anymore." Like many of us, Sarah admits, "If I do one thing I would get way too bored." She likes to break away from her routine by incorporating things like hiking with her dog, doing yoga, and participating in boot-camp workouts.

How do you mix up your workouts to prevent boredom?

Source

Chalk

admin — Wed, 03 Sep 2008 17:43:42 -0700

Overview

Definition
Poisonous Ingredient
Where Found
Symptoms
Home Treatment
Before Calling Emergency
Poison Control, or a local emergency number
What to expect at the emergency room
Expectations (prognosis)

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Chalk is a form of limestone. Chalk poisoning occurs when someone accidentally or intentionally swallows chalk.

Poisonous Ingredient

Chalk is generally considered to be non-poisonous, but it can cause problems if large amounts are swallowed.

Where Found

Billiard chalk (magnesium carbonate)
Blackboard and artist's chalk (gypsum)
Tailor's chalk (talc)

Note: This list may not include all uses of chalk.

Symptoms

Eye irritation
Gastrointestinal
- Abdominal pain
- Constipation
- Diarrhea
- Nausea
- Vomiting

Home Treatment

Seek immediate medical help. DO NOT make a person throw up unless told to do so by Poison Control or a health care professional.

If the chemical is on the skin or in the eyes, flush with lots of water for at least 15 minutes.

Before Calling Emergency

Determine the following information:

Patient's age, weight, and condition
Name of the product (ingredients and strengths, if known)
Time it was swallowed
Amount swallowed

Poison Control, or a local emergency number

The National Poison Control Center (1-800-222-1222) can be called from anywhere in the United States. This national hotline number will let you talk to experts in poisoning. They will give you further instructions.

This is a free and confidential service. All local poison control centers in the U.S. use this national number. You should call if you have any questions about poisoning or poison prevention. It does NOT need to be an emergency. You can call for any reason, 24 hours a day, 7 days a week.

See: Poison control center - emergency number

What to expect at the emergency room

The health care provider will measure and monitor your vital signs, including temperature, pulse, breathing rate, and blood pressure. Symptoms will be treated as appropriate.

Expectations (prognosis)

How well you do depends on the amount of chalk swallowed and how quickly treatment is received. The faster you get medical help, the better the chance for recovery.

Chalk is considered a fairly non-poisonous substance, so recovery is likely.

Review Date: 2/27/2008

Reviewed By: Stephen C. Acosta, MD, Department of Emergency Medicine, Portland VA Medical Center, Portland, OR. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Source Doc: 1_002771

Class Act: CrossFit Training

FitSugar — Mon, 20 Apr 2009 16:00:00 -0700

When I showed up to meet my CrossFit certified trainer, Sean Murphy, I found myself approaching a co-ed group performing Olympic lifting as part of an ongoing group class. The outdoor facility was as simple as it gets - a group of mats under a weather-protective tarp, a set of monkey bars, a shed for housing basic supplies like jump ropes and weights, and tractor tires resting about. The rugged scene was a far cry from the luxury home of my morning workouts at Equinox, but the fitness element challenged me in an entirely different and refreshing way.

Sean handed me a jump rope to warm up and then took me through the basics of what would make up my workout. In a completely encouraging and noncondescending way, Sean guided me on how to perfect a simple squat (lead with your booty!), challenged me to do the most perfect push-up that brought my chest barely an inch from the ground, and taught me how to do jumping pull-ups. We did a series of stretches for my hips and quads and it was time for the real workout. To see what it consisted of and what I thought, read more.

My workout was scrawled with a piece of chalk on a mat under the monkey bars: 15 jumping pull-ups, 15 deep squats, 15 perfect push-ups, and a 200 meter run, all to be completed three times. He challenged me to do the entire workout in under eight minutes, and that gave me the extra competitive push that always gets me going. This workout is deceivingly simple - I was breathing heavily after round two. I completed my workout in just under seven minutes, but there was ab-work to follow that challenged my core and we finished with some stretching.

This was just a sample of the workouts offered at CrossFit facilities. Sean described how no workout is ever the same, but they always incorporate exercises that build strength and power while increasing endurance. Typically, the workouts last anywhere from 45 minutes to an hour, and after my experience I can see why the CrossFit methodology has so many dedicated followers. I would definitely recommend checking out Boost Athletics (Sean's training business) if you're in San Francisco, and if you're looking for an ever-changing outdoor workout look into CrossFit facilities in your area.

Photo courtesy of Boost Athletics

Constipation

FitSugar — Wed, 08 Oct 2008 17:35:25 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Constipation occurs when you have a change in your normal bowel movements, going less frequently than you usually do; passing hard, dry stools; or straining when you defecate. Constipation can be acute (coming on suddenly but infrequently) or chronic (long-lasting). Almost everyone experiences constipation at some point. Often dietary changes are all that's needed to relieve the problem. However, constipation can also be a sign of illness – some people with irritable bowel syndrome (IBS) experience alternating constipation and diarrhea, for example.

What are "normal" bowel movements vary from person to person. Some people go every day, or even three times a day; others may go only three times a week. By the same token, the consistency of stool varies from person to person. Some healthy people may have soft or near-runny stools, while others have firm stools, but have no trouble passing them.

Signs and Symptoms

Fewer than three bowel movements a week
Sudden decrease in the number of bowel movements
Stools harder than usual
Bowel still feels full after bowel movement
Feeling bloated

Many times constipation can be treated with over-the-counter remedies. However, you should see your doctor if you have any of the following symptoms:

Bowel movements don't improve after changing your diet and getting enough exercise
Abdominal or rectal pain
Bloody stool
Constipation alternating with diarrhea
Unexpected weight loss
Thin, pencil-like stools

Causes

Constipation is most often caused by a low-fiber diet, lack of exercise, dehydration, or delay in going to the bathroom when you have the urge to defecate. Stress and travel can also contribute to constipation or other changes in bowel habits.

Other times, diseases of the bowel (such as irritable bowel syndrome), pregnancy, certain medical conditions (like an underactive thyroid or cystic fibrosis), mental health problems (such as depression), neurological diseases, or medications may be the reason for your constipation. More serious causes, like colon cancer, are not common.

Among the medications that can cause constipation are:

Some pain medications
- Hydrocodone (Vicodin, Lortab)
- Hydromorphone (Dilaudid)
- Meperidine (Demerol)
- Oxycodone (Percocet, Oxycontin)
Anticonvulsants
- Phenytoin (Dilantin)
- Valproic acid (Depakote)
Antacids
- Gaviscon
- Maalox
- Mylanta
- Tums
Tricyclic antidepressants
- Amitriptyline (Elavil)
- Doxepin (Sinequan)
- Imipramine (Tofranil)
Antihistamines
- Diphenhydramine (Benadryl)
- Cetirizine (Zyrtec)

Constipation in children often occurs if they hold back bowel movements when they aren't ready for toilet training or are afraid of it.

Diagnosis

Your doctor will perform a physical examination, which may include a rectal exam and a pelvic exam if you are a woman. He will check your medications to make sure they are not causing the problem, and may run several tests to diagnose any underlying illness. The following tests may help diagnose the cause of constipation:

Blood tests
Stool studies
X-rays of the abdomen
Upper GI series (to look at the esophagus, stomach, and upper part of the small intestines)
Barium enema (to look at the colon)
Proctosigmoidoscopy (an examination of the lower bowel) or, depending on the symptoms, a colonoscopy (an examination of the entire colon from the inside)

Preventive Care

Avoiding constipation is easier than treating it, but involves the same lifestyle measures:
Eat lots of fiber.
Drink plenty of fluids each day (at least 8 glasses of water per day).
Exercise regularly.
Go to the bathroom when you have the urge. Don't wait.

Treatment Approach

Most mild cases of acute constipation can be treated with over-the-counter laxatives. However, these medications are only designed for short-term use. Chronic constipation can often be prevented or treated with a combination of changes in your diet, drinking more water, and getting enough exercise. Your health care provider may talk with you about your bowel habits: For example, if you consistently delay going to the bathroom when you feel the urge, you could make constipation worse. Your doctor may have you use a laxative or stool softener or suggest a bulk-forming agent, such as psyllium, bran, or methylcellulose. In addition, certain herbs may help promote bowel activity. Use laxative herbs with caution because, like medications, they may become less effective if you use them constantly.

Lifestyle

Getting enough fiber in your diet (20 to 35 g per day) helps prevent constipation. Vegetables, fresh fruits (especially dried fruits) and whole grains including wheat and bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, you must drink plenty of fluids (especially water) to help pass the stool. If adding more fiber to your diet causes gas or bloating, try adding fiber gradually.

Regular exercise also helps maintain good bowel movements. Even if you are in a wheelchair or bed, you can change position frequently and perform abdominal contraction exercises and leg raises. A physical therapist can recommend a program of exercises that's right for you.

Additional tips include:

Take time to eat, breathe slowly, and chew food thoroughly.
Cut back on high-sugar, high-fat foods.
Drink plenty of liquids.
Try a fiber supplement, such as Metamucil or Citrucel. Be sure to drink plenty of water, or these supplements could make constipation worse.

Medications

Your doctor may suggest that you use a laxative to relieve temporary constipation. However, laxatives should not be used long-term to treat chronic constipation. There are a number of laxative available, both over the counter and by prescription. Laxatives can interact with a number of medications, so talk to your doctor before taking one if you also take other medications.

Bulk-forming laxatives - Often prescribed first for constipation, they can work as quickly as 12 hours after use. They swell in the intestines, softening the stool and making it easier to pass. Bulk-forming laxatives are made of indigestible fiber and are safe for long-term use, but must be taken with enough water or they can cause obstructions in the intestines. In some people they may cause bloating and abdominal pain. Bulk-forming laxatives include those made from psyllium (Metamucil, Fiberall), methylcellulose (Citrucel), and polycarbophil (FiberCon).

Stimulant laxatives - work by causing the muscles in the intestines to contract, moving the stool along. They are designed for short-term use, and can cause dehydration and problems with the body's electrolyte balance. Stimulant laxatives include Dulcolax, Correctol, Ex-Lax, castor oil, Senna, and Senokot.

Osmotic laxatives - increase the amount of water in your intestines, making stool softer. They can be quick-acting, but can cause fluid loss and electrolyte imbalances. Osmotic laxatives include lactulose (Cephulac), available by prescription, and polyethelyne glycol (MiraLAX); and saline laxatives, such as magnesium citrate and milk of magnesia.

Stool softeners - Often recommended after surgery, these laxatives make the stool softer. They are generally used in combination with stimulant laxatives, and can three days to work.

Lubricant laxatives - coat the stool and help it move through the intestine. The most common lubricant laxative is mineral oil. Mineral oil can have side effects; if it is accidentally aspirated (breathed in), it can cause pneumonia.

Suppositories - Suppositories, which are inserted into the rectum, may make it easier to pass hard stools (glycerin suppositories) or can be a stimulant laxative which is absorbed into the body (Dulcolax suppositories).

Enemas - Saline enemas work like osmotic laxatives; while mineral oil enemas work like lubricant laxatives. Enemas should not be used on a regular basis, and can cause electrolyte imbalances.

Tegaserod (Zelnorm) - a prescription drug used to treat constipation in people with IBS. Because if an increased risk of cardiac problems (including heart attack and stroke), Zelnorm is restricted by the Food and Drug Administration (FDA) to people who have found other treatments unsafe or ineffective.

Never give laxatives or enemas to children unless your doctor tells you to. People with any kind of bowel obstruction, abdominal inflammation, or kidney or heart failure should never take over-the-counter laxatives without talking to their physician.

Nutrition and Dietary Supplements

Adding more fiber to your diet usually helps relieve constipation. It is important to take any fiber supplement with plenty of water to avoid intestinal obstruction.

Psyllium is a kind of soluble fiber used as a bulk-forming laxative in products such as Metamucil. It comes from a shrub-like herb called Plantago ovata that grows worldwide. Each plant can produce up to 15,000 tiny, gel-coated seeds, from which psyllium husk is derived. Psyllium can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems. When psyllium husk comes in contact with water, it swells and forms a gelatin-like mass that helps transport stool through the intestinal tract.
Glucomannan (3 to 4 g per day) is another type of soluble fiber, that comes from the root of the konjac plant (Amorphophallus konjac). Several studies have indicated it may be helpful for constipation.
Probiotics, or "good" bacteria, keep the intestines healthy; however, studies using them to treat constipation have shown mixed results. Common types of probiotics include Lactobacillus, Bifidobacteria, and Sacchromyces boulardi.

Herbs

The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a healthcare practitioner.

Herbs used for constipation fall into two categories: bulk-forming laxatives and stimulant laxatives.

Bulk-forming laxatives

Flaxseed (Linum usitatissimum) contains soluble fiber and is available as a powder or as whole or crushed seeds, which can be mixed with water or juice. Flaxseed is different from flaxseed oil, which is not used for constipation.

Other bulk-forming laxatives include:

Fenugreek (Trigonella foenum-graecum)
Barley (Hordeum vulgare)

Stimulant laxatives

Senna (Cassia acutifolia, Cassia angustifolia, Cassia senna) and Cascara segrada (300 mg one time per day) are used in over-the-counter laxatives. Both work by irritating the colon wall, causing muscles to contract, and are only for short-term use.
Aloe (Aloe vera/Aloe barbadensis/Aloe ferox) juice or aloe latex, a yellow, bitter liquid derived from the skin of the aloe leaf, is a powerful laxative. However, it can cause painful cramping and is not recommended. Other gentler, herbal laxatives from the same plant family as aloe (such as cascara and senna) are generally recommended first.

Homeopathy

Although few studies have examined the effectiveness of specific homeopathic therapies, professional homeopaths may consider the following remedies for the treatment of constipation based on their knowledge and experience. Before prescribing a remedy, homeopaths take into account a person's constitutional type. A constitutional type is defined as a person's physical, emotional, and psychological makeup. An experienced homeopath assesses all of these factors when determining the most appropriate treatment for each individual.

Calcarea carbonica - for constipation without the urge to have a bowel movement; for children who often feel better when constipated rather than when bowel habits are normal; this remedy is most appropriate for individuals who tend to be overweight, lack stamina, experience heartburn, and produce sour-smelling belches; the individual may also suffer from pica (a craving for something not normally considered nutritional, such as dirt, clay, or chalk) and milk sensitivity.
Nux vomica - for constipation accompanied by a constant urge to move the bowels, but with little success; or for constipation associated with overeating, alcohol, or drug use; this remedy is most appropriate for individuals who tend to be sensitive to noise, odors, and light
Silica - for constipation with the sensation that stool remains in the rectum after bowel movements; children for whom this remedy is appropriate may be wary of going to the bathroom; this remedy is most appropriate for individuals who tend to dislike cold temperatures but prefer cold foods and drinks
Bryonia - for constipation with large, hard, dry stools; food feels like a lump in the individual's stomach and he or she may suffer from headaches with pain in both temples that may worsen with motion; this remedy is most appropriate for individuals who tend to be disagreeable, prefer cool rooms with open air, and whose thirst is quenched with cold drinks
Lycopodium - for small, hard stools with flatulence and bloating following a meal; this remedy is appropriate for individuals, particularly children, who fear being alone and have worsened symptoms in the late afternoon and early evening

Other Considerations

Pregnancy

Constipation is common in pregnancy and is usually relieved by changing your diet and drinking more water. If you are pregnant, do not take any herbs or over-the-counter laxatives that are stimulant laxatives, because they might cause contractions. In fact, you should talk to your doctor before using any laxative if you are pregnant.

Prognosis and Complications

Passing large, wide stools may tear the mucosal membrane of the anus, especially in children. This can cause bleeding and the possibility of an anal fissure.

Supporting Research

Ashraf W, Park F, Lof J, Quigley EM. Effects of psyllium therapy on stool characteristics, colon transit and anorectal function in chronic idiopathic constipation. Aliment Pharmacol Ther. 1995;9:639-647.

Basch E, Bent S, Collins J, Dacey C, Hammerness P, Harrison M, et al.; Natural Standard Resource Collaboration. Flax and flaxseed oil (Linum usitatissimum): a review by the Natural Standard Research Collaboration. J Soc Integr Oncol. 2007 Summer;5(3):92-105. Review.

Capasso F, Borrelli F, Capasso R, et al. Aloe and its therapeutic use. Phytother Res. 1998;12:S124-S127.

European Scientific Cooperative on Phytotherapy (ESCOP). Psyllii semen: Psyllium seed. Monographs on the Medicinal Uses of Plant Drugs. 1997.

Eutamene H, Bueno L. Role of probiotics in correcting abnormalities of colonic flora induced by stress. Gut. 2007 Nov;56(11):1495-7.

Gray DS. The clinical uses of dietary fiber. Am Fam Physician. 1995;51(2):419-426.

Hillemeier C. An overview of the effects of dietary fiber on gastrointestinal transit. Pediatr. 1995:997-999.

Johanson JF. Review of the treatment options for chronic constipation. MedGenMed. 2007 May 2;9(2):25. Review.

Jonas WB, Jacobs J. Healing with Homeopathy: The Doctors' Guide. New York, NY: Warner Books; 1996: 164-165.

Kaçmaz Z, Kasiçi M. Effectiveness of bran supplement in older orthopaedic patients with constipation. J Clin Nurs. 2007 May;16(5):928-36.

McRorie JW, Daggy BP, Morel JG, Diersing PS, Miner PB, Robinson M. Psyllium is superior to docusate sodium for treatment of chronic constipation. Aliment Pharmacol Ther. 1998;12:491-497.

Odes HS, Madar Z. A double-blind trial of a celandin, aloevera and psyllium laxative preparation in adult patients with constipation. Digestion. 1991;49(2):65-71.

Paré P, Bridges R, Champion MC, Ganguli SC, Gray JR, Irvine EJ, et al. Recommendations on chronic constipation (including constipation associated with irritable bowel syndrome) treatment.Can J Gastroenterol. 2007 Apr;21 Suppl B:3B-22B. Review.

Ullman D. Homeopathic Medicine for Children and Infants. New York, NY: Penguin Putnam; 1992: 68-69.

Ullman D. The Consumer's Guide to Homeopathy. New York, NY: Penguin Putnam; 1995: 245-246.

Wald A. Chronic constipation: advances in management. Neurogastroenterol Motil. 2007 Jan;19(1):4-10. Review.

Youssef NN. Childhood and Adolescent Constipation: Review and Advances in Management. Curr Treat Options Gastroenterol. 2007 Oct;10(5):401-411.

Zuckerman MJ. The role of fiber in the treatment of irritable bowel syndrome: therapeutic recommendations. J Clin Gastroenterol. 2006 Feb;40(2):104-8. Review.

Review Date:
12/19/2007
Reviewed By:
Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Heart disease and women

admin — Thu, 04 Sep 2008 19:19:27 -0700

Overview

Alternative Names
Information
References

Illustrations

Heart, section through the middle

Heart, front view

Acute MI

HEALTH GUIDE REFERENCE FROM A.D.A.M

Alternative Names

Women and heart disease

Information

Mention the term "heart attack" and most people imagine a pudgy, middle-aged man drenched in sweat and clutching his chest. Few people seem to consider cardiovascular disease (CVD) as a woman's disease.

But according to the American Heart Association, cardiovascular disease is the leading killer of women over age 25. It kills nearly twice as many women in the United States than all types of cancer, including breast cancer. Only 13 percent of women think heart disease is a threat to their health.

The misleading notion that heart disease is not a real problem for women can be blamed in part on medical research. For a very long time, heart disease studies have focused primarily on men. Changes are under way, but some doctors still fail to recognize the warning signs displayed by female patients.

EARLY HEART SIGNS

Studies have shown that women have undiagnosed warning signs weeks, months, and even years before having a heart attack.

Significant differences exist in the symptoms displayed by women and men. Men typically experience the "classic" heart attack signs: tightness in the chest, arm pain, and shortness of breath. Women's symptoms -- nausea, an overwhelming fatigue, and dizziness -- are strikingly different and are often chalked up to stress. Women have reported that they have had a hard time getting their doctors to listen to them about these early warning symptoms.

Unusual fatigue, trouble sleeping, shortness of breath, indigestion, and anxiety were the top 5 symptoms reported by both black and white women in the study. However, black women had more intense episodes and reported them more often.

ACT IN TIME

Recognizing and treating a heart attack right away dramatically improves a patient's chance for survival. The typical American, however, waits 2 hours before calling for help.

Studies have shown that drugs that dissolve coronary blood clots during a heart attack can reduce the death rate in both men and women, although women have a higher risk of stroke from the therapy. Unfortunately, statistics show that a woman in the midst of having a heart attack receives clot-busting therapy much later than a man would.

Women coming into the hospital for a heart attack have a higher death rate and higher risk of complications. A premenopausal woman having a heart attack has twice the death rate of a similarly aged man, according to experts.

Know the warning signs and always call 911 within 5 minutes of the onset of symptoms. By acting quickly, a heart attack victim is less likely to experience cardiac arrest (where the heart stops beating).

PREVENTION TIED TO BELIEF

There is no denying that an ounce of prevention is worth a pound of cure. But preventing a disease means believing you are actually at risk -- and many women fail to see that.

Women are advised to take charge of their health by working with their doctor to address risk factors, and keep tabs on cholesterol levels, blood pressure, and lifestyle.

According to the American Heart Association, low blood levels of "good" cholesterol (high density lipoprotein, or HDL) are a stronger predictor of heart disease death in women than in men. Also, a major study showed that post-menopausal women taking hormone replacement therapy have an increased risk of heart attack and death by coronary artery disease.

WOMEN & HEART DISEASE

Cardiovascular disease kills about one woman a minute.
Sixty-four percent of women who die suddenly of heart disease have no previous symptoms.
More women than men will die within the first year after a heart attack
The rates of women who die from cardiovascular disease are much higher than those who die from breast cancer.

Source: American Heart Association/Go Red For Women

The American Heart Association has published guidelines regarding prevention of cardiovascular disease in women. Women are categorized based on their likelihood of experiencing a cardiovascular event (heart attack, stroke, death) in the next 10 years:

High risk -- the woman has a greater than 20% chance of an event in next 10 years. Examples of women at high risk include those with have a history of stroke, heart disease, vascular disease in legs, abdominal aortic aneurysm (AAA), diabetes, and chronic kidney disease.
Intermediate risk -- the woman has a 10 - 20% chance of event in next 10 years. Examples of women at intermediate risk include those with calcium in coronary arteries, metabolic syndrome, multiple heart risk factors, and women with family history of early heart disease.
Lower risk -- the woman has less than a 10% chance of event in next 10 years. Women at the lowest risk have none of the above-mentioned conditions and one or less risk factors for heart disease.

The guidelines recommend the following lifestyle changes:

Do not smoke or use tobacco.
Maintain a healthy weight. Women who need to lose or keep off weight should get at least 60 - 90 minutes of moderate-intensity exercise on most days. To maintain your weight, get at least 30 minutes of exercise a day, preferably at least 5 days a week.
Women who recently had a heart attack, angina, angioplasty, or a stent procedure should join a cardiac rehabilitation program.
Eat a heart healthy diet. The diet includes a variety of fruits, vegetables, grains, low-fat or nonfat dairy products, fish, legumes, and sources of protein low in saturated fat.
Watch your weight. Women should strive for a body mass index (BMI) between 18.5 and 24.9 and a waist smaller than 35 inches.
Get checked and treatment, if necessary, for depression.
High-risk women should take omega-3 fatty acids supplements.
Folic acid supplements may be considered in some high-risk women if a higher than normal level of homocysteine has been detected. (These should not be taken after coronary revascularization.)

TREATMENT RECOMMENDATIONS FOR WOMEN

Keep blood pressure under 120/80 mm Hg. Blood pressure drugs should be used when blood pressure is higher than 140/90 mm Hg. (Persons with diabetes may need medication at lower levels.)

Keep cholesterol levels under control:

LDL should be under 100 mg/dL
HDL should be greater than 50 mg/dL
Triglycerides should be less than 150 mg/dL

Depending on a woman's level of risk (low, intermediate, high), dietary changes and medicines may be needed to control cholesterol levels.

New guidelines no longer recommend hormone replacement therapy, antioxidant supplements, or folic acid to prevent heart disease in women.

Aspirin therapy (dose 75 mg to 325 mg a day) or a drug called clopidogrel may be prescribed for women at high risk for heart disease. Aspirin therapy is recommended for women over age 65 to prevent heart attack and stroke as long as blood pressure is controlled and the benefit is likely to outweigh the risk of gastrointestinal side effects. Regular use of aspirin is not recommended for healthy women under age 65 to prevent heart attacks.

Beta blockers should be used in all women with a history of heart attack or who have chronic heart disease, unless there is a medical reason not to.

ACE inhibitors should be used in high-risk women unless there is a medical reason not to.

Angiotensin receptor blockers should be used in women with heart failure or an ejection fraction less than 40% in whom ACE inhibitors did not work.

References

Mosca L, Banka CL, Benjamin EJ, et al. Evidence-Based Guidelines for Cardiovascular Disease Prevention in Women: 2007 Update. Circulation. 2007; Published online before print February 19, 2007.

Review Date: 2/20/2007

Reviewed By: Updated by A.D.A.M. Editorial Team: Greg Juhn, M.T.P.W., David R. Eltz, Kelli A. Stacy. Previously reviewed by Alan Berger, MD, Assistant Professor, Divisions of Cardiology and Epidemiology, University of Minnesota, Minneapolis, MN. Review provided byVeriMed Healthcare Network. (2006)

A.D.A.M. Copyright

adam.com

Source Doc: 1_007188

A Little More on the Treadmill vs. Running Outside Debate

FitSugar — Thu, 08 May 2008 05:30:00 -0700

We all have personal preferences: dark chocolate over milk, red wine over white, running outside over running on a treadmill. Wait! I like both hitting the pavement in my sneakers and chalking up miles on a treadmill. And it looks like variety is a good thing when it comes to where you choose to run. You shouldn't really place yourself too strongly in either camp.

Running outside definitely has its benefits, like boosting your mood and making you feel more invigorated than running indoors. You also burn about five percent more calories when running outside. Which makes sense since you have to contend with the elements (like wind – oh how I hate running into a headwind!), and you don't have the assistance of the treadmill belt pulling your legs back for you. Studies have also shown that when running on treadmills, we tend to go a bit slower than we would on a track.

To see the benefits of running on a treadmill just read more.

On the other hand, or should I say foot since we are talking about running, treadmills reduce the incidence of overuse injuries by up to 50 percent. Running stresses the legs, particularly the lower leg. Think shin splints and you will know what I mean. By preventing and decreasing overuse injuries, the treadmill can help keep you running for longer and possibly farther (even though you are not really moving forward).

Once again the take home message is to mix it up. Treadmills, with their steady pace, work like a metronome on tempo runs. You set your pace a little past your comfort zone and the constant motion of the belt keeps you moving. Running outside is invigorating and a great way to see the world.

So where do you fall in this debate? And have I convinced you to try running on the other side? Tell me in the comments section below.

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Want to Get High? Go For a Run

FitSugar — Fri, 28 Mar 2008 02:00:00 -0700

Chalk this up as another reason to exercise, German scientists recently proved that "runner's high" is real. Recent advances in brain scan technology allowed researchers to map runners' brains before and after a two hour run. The post run scan showed increased endorphins, the natural feel good drug for the brain, in the areas of the brain that are active during extremely positive emotions - like love.

While the runners involved in the experiment were experienced runners, new research involving subjects with more casual relationships with running is ongoing. I hope they research the effects of running for shorter time periods. I cannot say I feel euphoric when I finish a run or long bike ride, but I am certainly more at ease. And you? Have you experienced a runner's high? Inspire me in the comments section below.

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