FitSugar

Everyday Nutrition Shakes

FitSugar — Mon, 29 Jan 2007 10:00:00 -0800

Dr. Jana Klauer, author of the new book How the Rich Get Thin: Park Avenue's Top Diet Doctor Reveals the Secrets to Losing Weight and Feeling Great has created ready-to-drink Everyday Nutrition shakes.

Everyday Nutrition shakes are supposed to be a tool for weight loss because they contain high quality whey protein and calcium - two proven ingredients for weight loss and with only 180 calories, 20 grams of protein and 400 mg of calcium, the 11 ounce drink packs a powerful punch. One reason why I actually like this product is because the shakes contain omega-3 fatty acids which has been shown to reduce the risk of heart disease, cancer and depression. The shakes are available in rich (no pun intended) cocoa and vanilla bean.

I am also pleased that the shakes do not contain artificial appetite suppressants, which is common in 'diet' shakes. Dr. Klauer's site says, "Everyday Nutrition shakes will supply nutrients your body needs to lose weight safely and efficiently, but they are not designed to replace food entirely." Giving the shakes another bonus point in my book.

Sounds like something you want to try? Buy the shakes from Janeklauermd.com, but buyer beware: These shakes are not your typical protein shake as a pack of 24 will set you back $114.00.

I guess if you live on Park Avenue, $114 is just a drop in the hat.

Depression

FitSugar — Wed, 08 Oct 2008 17:34:54 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Depression is a mood disorder in which feelings of loss, anger, sadness, or frustration interfere with everyday life. Depression affects about 17 million Americans each year. It can be mild, moderate, or severe and occur as a single episode, recurring episodes, or chronic depression (lasting more than 2 years).

The primary types of depression include:

Major depression -- five or more symptoms must be present. An episode must last at least 2 weeks, but tends to continue for 20 weeks. (A mood disorder is classified as minor depression if less than five depressive symptoms are present for at least 2 weeks.)
Dysthymia-- a chronic, generally milder form of depression. Symptoms are similar to major depression but more mild in degree.
Atypical depression-- depression accompanied by unusual symptoms, such as hallucinations, delusions, and physical rigidity

Other common forms of depression include:

Postpartum depression-- experienced by 8 - 20% of women following delivery
Premenstrual dysphoric disorder (PDD)-- experienced by 3 - 8% of women. Depressive symptoms occur 1 week prior to menstruation and disappear following menstruation.
Seasonal affective disorder (SAD)-- experienced by 5% of adults, the majority of whom are women. It occurs during the fall-winter season and disappears during the spring-summer season.

Depression may also occur with mania (known as manic-depression or bipolar disorder). In this condition, moods cycle between mania and depression.

Signs and Symptoms

While it is normal for most people to feel "down in the dumps" on occasion, someone with major depression feels significantly depressed for a prolonged period of time, has difficulty enjoying acts that were once pleasurable, and experiences at least five of the following symptoms for 2 weeks or more:

Sleep disturbances -- at least 90% of people with depression have either insomnia (sleeplessness) or hypersomnia (excessive sleeping).
Significant change in appetite (often resulting in either weight loss or weight gain)
Fatigue and loss of energy
Feelings of worthlessness, self-hate, and inappropriate guilt
Extreme difficulty concentrating
Either agitation, restlessness, and irritability or inactivity and withdrawal
Recurring thoughts of death or suicide
Feelings of hopelessness

Although not generally considered to be defining characteristics of depression, many people with the condition report a lack of sex drive and sudden bursts of anger.

Causes

The causes of depression are complex and involve a combination of biologic, genetic, and environmental factors. People with depression may have abnormal levels of certain brain chemicals, including serotonin, acetylcholine, and catecholamines (such as dopamine). The following may alter the levels of these brain chemicals and contribute to development of depression:

Heredity -- a recently identified gene called SERT that regulates the brain chemical serotonin has been linked to depression.
Chronic stress (such as from loss, abuse, or deprivation in early childhood)
Amount of exposure to light
Sleep disturbances
Social isolation
Nutritional deficiencies
Serious medical conditions, such as heart attack or cancer
Certain medications, including those for high blood pressure, high cholesterol, or irregular heartbeat

Risk Factors

Although depression is a condition that can affect anyone, regardless of age, race, or gender, the following factors may increase your risk for an initial or recurrent episode of depression:

Prior episodes of depression
Family history of depression
Suicide attempt -- a previous attempt of suicide during a major depressive episode increases the likelihood of another episode of depression.
Female gender -- the incidence of depression appears to be greater in women than in men. Some researchers speculate, however, that women may simply report their symptoms more frequently than men, and that men may be more apt to mask their depressive symptoms with alcohol. Therefore, it is still unclear whether women truly have a greater risk for depression.
Young adulthood or middle age -- the highest occurrence of depression is between the ages of 25 - 44. The elderly are also at particular risk due to death of loved ones, physical illness, and loss of independence.
Stressful life events (such as the death of a loved one), particularly if the event occurs at a young age
Postpartum period
Chronic medical or psychological conditions, including autoimmune diseases (such as lupus), cancer, heart disease, chronic headaches, chronic pain, anxiety, obsessive-compulsive disorder, and borderline personality disorder. Medical conditions that cause shifts in hormones, such as thyroid disorders or menopause, may also contribute to depression.
History of abuse (such as mental, physical, or sexual)
Lack of social support system (such as a network of close friends or family)
Current or past alcohol or drug abuse -- 25% of people with addictions have depression.

Diagnosis

If feelings of depression or any of the related symptoms are present, it is important to address them with a doctor or someone who can help direct care appropriately. Unfortunately, many people with depression tend to refrain from disclosing any or all of their symptoms in this setting. Occasionally, even when the symptoms are discussed during an appointment, a doctor may try to treat them individually, rather than recognizing the complete picture of depression. Working together with a primary care doctor is extremely important because they are often the health care providers who make a referral to a psychiatrist who, in turn, makes a definite diagnosis of depression. Proper diagnosis of depression is the first step toward proper treatment.

Only psychiatrists can prescribe medication, but psychologists and social workers, as well as psychiatrists, use psychotherapy as an important mode of treatment. These specialists will often administer a screening test, such as the Beck Depression Inventory or the Hamilton Rating Scale, which consists of about 20 questions that assess an individual's risk for depression. Even before these psychological screening tests, however, several blood tests will be performed to determine whether nutrient deficiencies or underlying medical conditions (such as a thyroid disorder) may be causing or contributing to depression.

Although the vast majority of people with depression are treated as outpatients, hospitalization is necessary for people who intend to, or do, attempt suicide, and may be necessary under other circumstances as well.

Preventive Care

The following steps can help prevent depression or decrease the chances of relapse:

Adequate sleep, regular exercise, and a balanced, healthy diet may help prevent depression and diminish symptoms of this mood disorder.
Mind-body techniques, such as biofeedback, meditation, and tai chi, are effective ways to prevent or reduce symptoms associated with depression.
Psychotherapy directed at coping skills generally helps prevent relapse.
Family therapy may prevent children or teens of depressed parents from becoming depressed later in life.
Compliance with the prescribed treatment regimen decreases the chance of relapse.

Treatment Approach

People with depression have several options for treatment, but a combination of psychotherapy and antidepressant medications is the regimen of choice, particularly for people with major depression. Cognitive-behavioral therapy appears to be the most effective type of psychotherapy, particularly for adolescents and people with atypical or postpartum depression. As many as 90% of people with depression improve from a combination of psychotherapy and antidepressants. However, adverse side effects from certain medications make it difficult for many to take their medications. Some complementary and alternative therapies may be helpful in reducing the side effects from such medications, while other complementary and alternative therapies may actually diminish the symptoms of depression.

Lifestyle

Exercise

Studies have consistently shown that regular exercise (either aerobic or strength and flexibility training) significantly reduces depressive symptoms in people with mild to moderate depression and improves the mood of people with major depression. Some even suggest that exercise may be as effective as psychotherapy for people with mild-to-moderate depression, although additional research is needed. In the meantime, exercise can be used safely in conjunction with medication for those with depression.

Medications

Antidepressant medications are very effective; reports indicate that they are 90% successful in treating depression. In general, medications are taken for at least 4 - 6 months to assure complete and effective treatment. However, antidepressants often cause adverse side effects, making it difficult for some people to comply with taking their medications. Medications must not be stopped before first talking with a physician. Most antidepressants cause withdrawal symptoms if they are not discontinued slowly over time with guidance from a physician.

There are several classes of antidepressant medications, including:

Selective Serotonin Reuptake Inhibitors (SSRIs)

SSRIs increase the activity of a chemical in the brain called serotonin. Most health care providers will prescribe SSRIs before any other antidepressant medication for depression, in part because the side effects associated with SSRIs are generally fewer than for other classes of antidepressants. Typical side effects caused by SSRIs include stomach upset, weight gain or loss, drowsiness, sexual dysfunction (such as impotence, decreased libido, and diminished orgasm), headache, jaw grinding, and apathy. Very unusual side effects from this class of prescription drugs include extreme agitation, impulsivity, tremors, and insomnia. People who discontinue taking SSRIs due to side effects usually attribute their discontent to sexual dysfunction.

Drugs classified as SSRIs include:

Fluoxetine
Sertraline
Paroxetine -- most likely in this class to cause sexual dysfunction
Fluvoxamine
Citalopram -- least likely in this class to cause sexual dysfunction

Another group of antidepressant medications (which are similar to SSRIs, but target other brain chemicals in addition to serotonin) may cause fewer negative sexual side effects. These include:

Bupropion -- should not be used if there is history of or risk for seizure
Nefazodone -- no sexual dysfunction reported. It begins to work very quickly and may cause a decrease in blood pressure when going from lying or sitting to standing.
Venlafaxine -- may impair sexual function and is not recommended in the elderly. It may improve quality of life more effectively than other antidepressants, but can cause irregular heart rhythm. Withdrawal from the medication is difficult.
Mirtazapine -- may be particularly effective if feelings of anxiety are also present. It helps with insomnia but may cause drowsiness, blurred vision, weight gain, and damage to production of cells in the bone marrow (very rare).
Maprotiline -- may cause dry mouth, drowsiness, sensitivity to the sun, and seizures

Tricyclic Antidepressants

Tricyclics increase the activity of the brain chemicals serotonin and norepinephrine. They are as effective as SSRIs, but are usually prescribed only to those who do not respond well to SSRIs because side effects are quite common and are usually less tolerable. Tricyclic antidepressants include:

Amitriptyline
Amoxapine -- increases risk of seizure in those who are prone to have a seizure
Clomipramine -- used for obsessive-compulsive disorder
Desipramine
Doxepin -- may help with insomnia
Imipramine -- may cause a rare lung disorder called idiopathic pulmonary fibrosis
Nortriptyline -- less risk of irregular heart rhythm than others in this class
Protriptyline -- less drowsiness than others in this class and may even cause weight loss and sun sensitivity
Trimipramine -- high risk for irregular heart rhythm

Side effects of tricyclics may include:

Dry mouth
Blurred vision
Constipation
Sexual dysfunction
Weight gain
Dizziness
Drowsiness
Urinary urgency (a sense that one has to urinate even when the bladder is empty)
Drop in blood pressure when going from lying or sitting to standing (causes dizziness and lightheadedness)
Irregular heart rhythm

Monoamine Oxidase Inhibitors (MAOIs)

MAOIs boost levels of norepinephrine, dopamine, and serotonin in the brain. MAOIs are generally prescribed only when other antidepressants have not been effective, which may occur in people with atypical depression. People who take MAOIs may experience a sharp increase in blood pressure after consuming food or drink containing the amino acid tyramine (found in such foods as aged cheeses and red wine). MAOIs also negatively interact with other medications, including Ritalin (used for attention deficit hyperactivity disorder) and pseudoephedrine (decongestant in many over-the-counter and prescription medications), and should not be taken with other classes of antidepressants.

MAOIs include:

Phenelzine -- should be avoided by people with a history of seizures or bipolar disorder (manic-depression)
Isocarboxazid -- side effects include drowsiness, sexual dysfunction, weakness, trembling, and blurred vision.
Tranylcypromine -- should not be used if there is any history of kidney disease or bipolar disorder

Surgery and Other Procedures

Electroconvulsive Therapy (ECT) for depression is usually reserved for when all other therapies have been unsuccessful. In this procedure, a small electrical current induces a seizure lasting approximately 40 seconds. A muscle relaxant and mild sedative are administered prior to the procedure. ECT is generally repeated every 2 - 5 days for a total of six treatments. It may cause temporary confusion, memory impairment, headache, muscle aches, irregular heart rhythm, or nausea.
Magnetic Resonance Imaging (MRI)-Guided Cingulotomy involves the application of an electrical current to a specific part of the brain. The MRI is used as a guide for an exact placement. Long-term improvement has been reported using this technique in over 50% of people with depression who have not responded to other treatment methods.

Nutrition and Dietary Supplements

A comprehensive treatment plan for depression may include a range of complementary and alternative therapies. Preliminary studies suggest that nutritional supplements may reduce the symptoms of some depression. Ask your team of health care providers about the best ways to incorporate these therapies into your overall treatment plan. Always tell your health care provider about the herbs and supplements you are using or considering using.

Following these nutritional tips may help reduce symptoms:

Try to eliminate potential food allergens, including dairy, wheat (gluten), corn, preservatives, and food additives. Your health care provider may want to test for food sensitivities.
Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes), and vegetables (such as squash and bell peppers).
Eat foods high in B-vitamins and calcium, such as almonds, beans, whole grains (if no allergy), dark leafy greens (such as spinach and kale), and sea vegetables such as kelp and dulce.
Avoid refined foods, such as white breads, pastas, and especially sugar.
Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy), or beans for protein.
Use healthy oils for cooking, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid coffee and other stimulants, alcohol, and tobacco.
Drink 6 - 8 glasses of filtered water daily.
Exercise at least 30 minutes daily, 5 days a week.

You my address nutritional deficiencies with the following supplements:

A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals such as magnesium, calcium, zinc, and selenium.
Omega-3 fatty acids, such as fish oil, one to two capsules or one tablespoonful oil one to three times daily, to help decrease inflammation and help with mental balance.
Vitamin C, 500 - 1000 mg one to three times daily, as an antioxidant and for immune support.
Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant, immune, and muscular support.
5-hydroxytryptophan (5-HTP), 50 mg two to three times daily, for mood stabilization. Ask your health care provider about potential prescription interactions.
Probiotic supplement (containing Lactobacillus acidophilus and other species), 5 - 10 billion CFUs (colony forming units) a day, for maintenance of gastrointestinal and immune health. You should refrigerate your probiotic supplements for best results.
SAMe (s-adenosyl-L-methionine), 100 - 200 mg before breakfast daily, for mood improvement.
Dihydroepiandosterone (DHEA), start at 5 mg three times a day and work up to 100 mg per day for 7 - 12 months. It is recommended to use DHEA under the supervision of a qualified health care provider. If adverse effects develop, discontinue use.
L-theanine, 200 mg one to three times daily, for nervous system support.
Melatonin, 2 - 5 mg one hour before bedtime, for sleep and immune protection. Ask your health care provider about potential prescription interactions.

Herbs

Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, you should work with your health care provider to get your problem diagnosed before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink 2 - 4 cups per day. You may use tinctures alone or in combination as noted.

St. John's wort (Hypericum perforatum) standardized extract, 300 mg two to three times per day, for depression. Check with your health care provider if you are taking prescription medications.
Kava kava (Piper methysticum) standardized extract, 100 - 250 mg one to three times daily, as needed for symptoms of stress and anxiety. Talk with your health care provider before taking kava kava if you have an unhealthy liver.
Ginkgo (Ginkgo biloba) standardized extract, 40 - 80 mg three times daily, for blood flow and depression.
Green tea ( Camellia sinensis) standardized extract, 250 - 500 mg daily, for antioxidant and general health effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.
Rhodiola ( Rhodiola rosea ) standardized extract, 100 - 600 mg daily, for antioxidant and anti-stress activity.

Acupuncture

Two randomized, controlled, clinical trials suggest that electroacupuncture may reduce symptoms of depression as effectively as amitriptyline, a tricyclic antidepressant medication. Electroacupuncture involves the application of a small electrical current through acupuncture needles. Other studies suggest that acupuncture may be effective for people with mild depression and for those with depression related to a chronic medical illness. Further research is warranted in this area.

Homeopathy

Although very few studies have examined the effectiveness of specific homeopathic therapies, professional homeopaths may consider the following remedies to alleviate the symptoms of depression based on their knowledge and experience.

Before prescribing a remedy, homeopaths take into account a person’s constitutional type -- your physical, emotional, and intellectual makeup. An experienced homeopath assesses all of these factors when determining the most appropriate treatment for each individual. A few homeopathic remedies that may work for depression include:

Ignatia -- for a sudden sense of grief or disappointment following the death of a loved one, the end of a romantic relationship, or an unexpected loss of one's job
Natrum muriaticum -- for grief following the death of a loved one or sadness from the end of a romantic relationship

Massage and Physical Therapy

Studies of formerly depressed adolescent mothers, children hospitalized for depression, and women with eating disorders, suggest that massage decreases stress hormone levels, feelings of anxiety, and symptoms of depression. Giving massage may also be beneficial for people who are depressed. Elderly volunteers with depression showed notable improvement in their symptoms when they massaged infants.

Aromatherapy, or the use of essential oils in massage therapy, may also be of value as a supplemental treatment for depression. Theoretically, the smells of the oils elicit positive emotions through the limbic system (the area of the brain responsible for memories and emotions). However, the benefits of aromatherapy appear to be related to the relaxation effects of the treatment as well as to the recipient's belief that the treatment will be beneficial. Essential oils used during massage for depression are quite varied and include:

Lavender ( Lavandula officinalis)
Basil (Ocimum basilicum)
Orange (Citrus aurantium)
Sandalwood (Santalum album)
Lemon (Citrus limonis)
Jasmine (Jasminum spp.)
Sage (Salvia officinalis)
Chamomile (Chamaemelum nobile)
Peppermint (Mentha piperita)
Rosemary (Rosmarinus officinalis)

Mind-Body Medicine

Mind-body therapies and techniques that may be useful as a part of an overall treatment regimen for depression include:

Psychotherapy

Cognitive-behavioral therapy is a type of psychotherapy in which individuals learn to identify and change distorted perceptions about themselves and adapt new behaviors to better cope with the world around them. This therapy is frequently considered the treatment of choice for people with mild-to-moderate depression, but it may not be recommended for those with severe depression. Studies of people with depression indicate that cognitive-behavioral therapy is at least as effective as tricyclic antidepressants. Compared to those treated with antidepressants, people treated with cognitive-behavioral therapy demonstrated similar, or better, results and lower relapse rates.

Other therapeutic approaches that may be applied by a psychiatrist, psychologist, or social worker include:

Psychodynamic psychotherapy -- based on Freud's theories about unresolved conflicts in childhood and depression as a grief process
Interpersonal therapy -- acknowledges childhood roots of depression, but focuses on current problems contributing to depression and is considered very effective treatment for depression
Supportive psychotherapy -- nonjudgmental advice, attention, and sympathy, and this approach may improve compliance with taking medication

Relaxation

One study suggests that relaxation techniques, such as yoga and tai chi, may improve symptoms of depression in people with mild depression.

Meditation

Some researchers believe that mindfulness meditation may prevent depression from recurring in people who once had the condition.

Other Considerations

Pregnancy

Postpartum depression is experienced by 8 - 20% of women following delivery.
The safety of SSRIs and tricyclic antidepressant medications during pregnancy remains uncertain. The physician will provide guidance regarding use or avoidance of antidepressants during pregnancy. The risks and benefits to the mother and the fetus must be weighed in each individual case in order to determine the most appropriate regimen during pregnancy. MAOIs cause birth defects and should be avoided during pregnancy.
Many of the dietary supplements and herbs mentioned here have not been tested for safety during pregnancy. Talk with your doctor or pharmacist.

Warnings and Precautions

People with Parkinson's disease should avoid SSRIs.
People with coronary artery disease should avoid tricyclic antidepressants.
Several herbal remedies and supplements should not be combined with antidepressant medications. Be sure to inform your health care provider of all herbs and supplements you take to avoid adverse interactions.

Prognosis and Complications

Depression is a serious condition that can have a devastating effect on people's lives. It can directly and indirectly contribute to chronic medical conditions, such as heart disease and stroke, because depressed people with these conditions are less likely to engage in healthy behaviors (such as exercise) and more likely to engage in unhealthy behaviors (such as smoking). Suicide is a significant factor in depression. About 15 % of people with a major depressive disorder commit suicide. Depression also significantly shortens the lifespan of the elderly and is associated with the development of memory impairment and dementia.

When left untreated, depression can last up to 2 years. Rates of recurrence are variable: 50% of people who have had one depressive episode will have a second major depressive disorder, 70% will have a third, and 90% will have a fourth. Symptoms of depression usually disappear after menopause in women with premenstrual dysphoric disorder or seasonal affective disorder. Fortunately, there are several treatment options available for people with depression, and the prognosis improves tremendously for those who seek treatment and comply with their regimen.

Supporting Research

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Babyak M, Blumenthal JA, Herman S, et al. Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months. Psychosom Med. 2000;62(5):633-638.

Beniamini Y, Rubenstein JJ, Zaichkowsky LD, Crim MC. Effects of high-intensity strength training on quality-of-life parameters in cardiac rehabilitation patients. Am J Cardiol. 1997;80(7):841-846.

Benjamin J, Agam G, Levine J, Bersudsky Y, Kofman O, Belmaker RH. Inositol treatment in psychiatry. Psychopharmacol Bull. 1995;31(1):167-175.

Benton D, Cook R. The impact of selenium supplementation on mood. Biol Psychiatry. 1991;29(11):1092-1098.

Birdsall TC. 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Altern Med Rev. 1998;3(4):271-280.

Bottiglieri T. Folate, vitamin B12, and neuropsychiatric disorders. Nutrition Rev. 1996;54(12):382-390.

Bottiglieri T, Laundy M, Crellin R, Toone BK, Carney MW, Reynolds EH. Homocysteine, folate, methylation, and monoamine metabolism in depression. J Neurol Neurosurg Psychiatry. 2000;69(2):228-232.

Bottiglieri T, Hyland K, Reynolds EH. The clinical potential of ademetionine (S-adenosylmethionine) in neurological disorders. Drugs. 1994;48(2):137-152.

Brenner R, Azbel V, Madhusoodanan S, Pawlowska M. Comparison of an extract of hypericum (LI 160) and sertraline in the treatment of depression: a double-blind, randomized pilot study. Clin Ther. 2000;22(4):411-419.

Briggs CJ, Briggs GL. Herbal products in depression therapy. CPJ/RPC. November 1998;40-44.

Bruinsma KA, Taren DL. Dieting, essential fatty acid intake, and depression. Nutrition Rev. 2000;58(4):98-108.

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Eich H, Agelink MW, Lehmann E, Lemmer W, Klieser E. Acupuncture in patients with minor depressive episodes and generalized anxiety. Results of an experimental study. Fortschr Neurol Psychiatr. 2000;68(3):137-144.

Einat H, Karbovski H, Korik J, Tsalah D, Belmaker RH. Inositol reduces depressive-like behaviors in two different animal models of depression. Psychopharmacology. 1999;144:158-162.

Ernst E, Rand JI, Stevinson C. Complementary therapies for depression. Arch Gen Psychiatry. 1998;55:1026-1032.

Field TM. Massage therapy effects. Am Psychol. 1998;53(12):1270-1281.

Field T, Grizzle N, Scafidi F, Schanberg S. Massage and relaxation therapies' effects on depressed adolescent mothers. Adolescence. 1996;31(124):903-911.

Fugh-Berman A, Cott JM. Dietary supplements and natural products as psychotherapeutic agents. Psychosom Med. 1999;61:712-728.

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Review Date:
11/6/2006
Reviewed By:
Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

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adam.com

Cataracts

FitSugar — Wed, 08 Oct 2008 17:35:33 -0700

Overview

Signs and Symptoms
What Causes It?
Who's Most At Risk?
What to Expect at Your Provider's Office
Treatment Options
Prognosis/Possible Complications
Following Up
Supporting Research

HEALTH GUIDE REFERENCE FROM A.D.A.M

Cataracts are clumps of protein that collect on the lens of an eye and interfere with vision. Normally, light passes through the lens (the clear tissue behind the pupil) and focuses on the retina. The retina is the light-sensitive layer of the eye that sends visual signals to the brain. A cataract occurs when the normally clear lens becomes cloudy. Most cataracts develop slowly over time and are a natural result of aging. Once cataracts become large enough that vision loss interferes with everyday activities such as driving, reading, or watching television, they should be surgically removed.

Signs and Symptoms

Decreased or blurred vision (often described as a "fog")
Double vision
Halo around lights
"Second sight" -- when an individual who normally wears reading glasses can suddenly read without them
Brown spots in the visual field

What Causes It?

A cataract develops when protein in the lens clumps together and blocks light from reaching the retina. It is not clear what causes these proteins to clump together, but some researchers speculate that cataracts may develop as a result of chemical changes in the lens that occur with aging. Other researchers believe that there may be several causes of cataracts, including smoking, diabetes, and excessive exposure to sunlight.

There are several different types of cataracts:

Age-related cataracts -- those that develop with older age
Congenital cataracts -- those that are present at birth or develop in early childhood, usually in both eyes
Secondary cataracts -- those that develop in people with medical conditions (such as diabetes) or in those who use steroids
Traumatic cataracts -- those that develop as a result of an eye injury

Who's Most At Risk?

The following factors may increase an individual's risk for developing cataracts:

Being older than 50 years of age
Genetic diseases (such as Down syndrome)
Certain medications (such as steroids)
Maternal infection (such as rubella), drug ingestion, or radiation therapy during pregnancy
Metabolic disorders (such as diabetes mellitus)
Eye disorders (such as glaucoma)
High-voltage electrical injury

What to Expect at Your Provider's Office

People experiencing symptoms associated with cataracts should see an eye care professional. The care provider can make a diagnosis and help determine which treatment or combination of therapies is most appropriate.

Eye care professionals can detect cataracts with the following tests:

Visual acuity test -- measures vision at various distances
Pupil dilation -- the pupil is widened with eye drops to reveal more of the lens and retina
Tonometry -- measures fluid pressure inside the eye

Treatment Options

Prevention

Wear ultraviolet (UV)-blocking sunglasses
Abstain from smoking cigarettes

Certain medications may help delay cataract formation (particularly in those with diabetes or other high-risk conditions), but none are known to reverse the progression of cataracts once they form.

Drug Therapies

Eye drops (containing phenylephrine and homatropine) may be prescribed to dilate the pupil and provide better vision in some individuals
Aldose reductase inhibitors may help prevent or delay cataract formation in people with diabetes
Antibiotics and steroid eye drops may be prescribed following the removal of cataracts

Surgical and Other Procedures

In its early stages, a cataract usually does not interfere with vision. Over time, however, a cataract may grow larger and cloud over more of the lens, making it difficult to see.

When cataracts cause vision loss that interferes with everyday activities, such as driving, reading, or watching television, surgery is the only effective treatment. An eye care professional may also recommend that an individual have a cataract removed if the patient has other eye conditions, if the cataract threatens to cause another eye disorder, or if the presence of the cataract prevents examination or treatment of another eye problem.

During surgery, the cloudy lens is replaced with a substitute lens. Cataract removal is one of the most common operations performed in the United States today. According to the National Eye Institute, roughly 90% of people who have cataract surgery experience improved vision as a result.

Complementary and Alternative Therapies

A comprehensive treatment plan for cataracts may include a range of complementary and alternative therapies.

Nutrition and Supplements

Nutritional tips include the following:

Eliminate all suspected food allergens, including dairy (milk, cheese, eggs and ice cream), wheat (gluten), soy, corn, preservatives and chemical food additives. Your health care provider may want to test you for food allergies.
Eat more antioxidant-rich foods (such as green, leafy vegetables and peppers) and berries (such as blueberries, cherries, and raspberries). Berries contain high levels of beneficial antioxidants for eye health.
Avoid refined foods, such as white breads, pastas, and sugar.
Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy) or beans for protein.
Use healthy cooking oils, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in such commercially baked goods as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid coffee and other stimulants, alcohol, and tobacco.
Drink 6 - 8 glasses of filtered water daily.
Exercise moderately, if tolerated, 5 days a week.

You may address nutritional deficiencies with the following supplements:

A multivitamin daily, containing the antioxidant vitamins A, C, E, D, the B-complex vitamins and trace minerals such as magnesium, calcium, zinc, and selenium.
Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 tbsp. of oil one to two times daily, to help decrease inflammation. Cold-water fish, such as salmon or halibut, are good sources.
Vitamin C, 500 - 1,000 mg two to three times daily, as an antioxidant.
Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant support.
Alpha-lipoic acid, 25 - 50 mg twice daily, for antioxidant support.
Lutein, 2 - 6 mg daily, for antioxidant support in eye health.
Zeaxanthin, 1 - 10 mg daily, for antioxidant support in eye health.

Herbs

Bilberry (Vaccinium myrtillus) standardized extract, 80 mg two to three times daily, for antioxidant and vision support.
Ginkgo (Ginkgo biloba) standardized extract, 40 - 80 mg three times daily, for antioxidant support and blood flow.
Green tea (Camellia sinensis ) standardized extract, 250 - 500 mg daily, for antioxidant effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.

Homeopathy

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

Physical Medicine

Contrast hydrotherapy (alternating hot and cold water applications to the face or back of neck) may improve circulation to the head and facilitate the transport of nutrients to the eye. Hydrotherapy to eyes, head, or neck should be done only under supervision of a knowledgeable doctor.

Prognosis/Possible Complications

The National Eye Institute estimates that vision improves in about 90% of people who have cataract surgery. Complications from surgery are rare, but can include infection, bleeding, retinal detachment, inflammation (pain, redness, swelling), loss of vision, or light flashes. With prompt medical attention, such problems can usually be treated successfully.

Following Up

A health care provider may prescribe eye drops or medications to help healing and control the pressure inside the eye for a few days following surgery. An eye shield or eyeglasses may also be necessary. A health care provider will schedule eye exams as needed to check on progress.

Supporting Research

Bartlett H, Eperjesi F. An ideal ocular nutritional supplement? Ophthalmic Physiol Opt. 2004;24(4):339-49.

Bartlett JO, Jaanus SD. Clinical Ocular Pharmacology. 2nd ed. Boston, Mass: Butterworths; 1989:807-808, 414-416, 630.

Bast A, Haenen GR. Lipoic acid: a multifunctional antioxidant. Biofactors. 2003;17(1-4):207-13.

Branch WT Jr. Office Practice of Medicine. 3rd ed. Philadelphia, Pa: W.B. Saunders; 1994:584, 866-867.

Fauci AS, Braunwald E, Isselbacher KJ, et al, eds. Harrison's Principles of Internal Medicine. 14th ed. New York, NY: McGraw-Hill; 1998:168, 2208, 2558.

Fraunfelder FT, et al. Current Ocular Therapy. No. 3. Philadelphia, Pa: W.B. Saunders; 1990:613-618.

Fontani G, Corradeschi F, Felici A, et al. Cognitive and physiological effects of Omega-3 polyunsaturated fatty acid supplementation in healthy subjects. Eur J Clin Invest. 2005;35(11):691-9.

Gaby AR. The role of coenzyme Q10 in clinical medicine: Part 1. Alt Med Rev. 1996; 1(1):11-17.

Granado F, Olmedilla B, Blanco I. Nutritional and clinical relevance of lutein in human health. Br J Nutr. 2003;90(3):487-502.

Head KA. Natural therapies for ocular disorders, part two: cataracts and glaucoma. Altern Med Rev. 2001;6(2):141-66.

Kang JH, Pasquale LR, Willett W, et al. Antioxidant intake and primary open-angle glaucoma: a prospective study. Am J Epidemiol. 2003;158(4):337-46.

Lu M, Cho E, Taylor A, et al. Prospective study of dietary fat and risk of cataract extraction among US women. Am J Epidemiol. 2005;161(10):948-59.

Mody VC Jr, Kakar M, Elfving A, et al. Ascorbate in the rat lens: dependence on dietary intake. Ophthalmic Res. 2005;37(3):142-9. Epub 2005 May 3.

Murray MT, Pizzorno JE. Encyclopedia of Natural Medicine. Rocklin, Calif: Prima Publishing; 1998:193-196.

Newell FW. Ophthalmology: Principles and Concepts. St. Louis, Mo: Mosby; 1996:369-378, 516.

Pandi-Perumal SR, Srinivasan V, Maestroni GJ, et al., Melatonin. FEBS J. 2006;273(13):2813-38.

Rotsein OD. Oxidants and antioxidant therapy. Crit Care Clin. 2001;17(1):239-47.

Santosa S, Jones PJ. Oxidative stress in ocular disease: does lutein play a protective role? CMAJ. 2005;173(:861-2.

Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21(6):495-505.

Yoon JH, Baek SJ. Molecular targets of dietary polyphenols with anti-inflammatory properties. Yonsei Med J. 2005;46(5):585-96.

West AL, Oren GA, Moroi SE. Evidence for the use of nutritional supplements and herbal medicines in common eye diseases. Am J Ophthalmol. 2006;141(1):157-66.

Wyngaarden JB, et al. Cecil Textbook of Medicine. 19th ed. Philadelphia, Pa: W.B. Saunders; 1992: 1077, 1308, 2270, 2358.

Review Date:
8/7/2006
Reviewed By:
Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and 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

Attention deficit hyperactivity disorder

FitSugar — Wed, 08 Oct 2008 17:35:11 -0700

Overview

Signs and Symptoms
What Causes It?
Risk Factors
What to Expect at Your Provider's Office
Preventive Care
Treatment Options
Other Considerations
Supporting Research

HEALTH GUIDE REFERENCE FROM A.D.A.M

Attention deficit hyperactivity disorder (ADHD) is a developmental disorder characterized by inattention, hyperactivity, and impulsivity. It is the most commonly diagnosed behavioral disorder of childhood, affecting between 3 - 5% of school-aged children. Although many people occasionally have difficulty sitting still, paying attention, or controlling impulsive behavior, people with ADHD find that these symptoms greatly interfere with everyday life. Generally, these symptoms appear before age 7 and can lead to difficulties in school and in social settings. One- to two-thirds of all children with ADHD continue to exhibit symptoms as adults. Diagnosis can be controversial, since there are no lab tests for ADHD and no objective way to measure behavior. There is also disagreement about the best way to treat ADHD, but early intervention can improve a child's educational and social development.

Signs and Symptoms

A person is considered to have ADHD if they demonstrate at least 6 symptoms from the following categories for at least 2 months. In diagnosing children, the symptoms must appear before age 7 and pose a significant challenge to everyday functioning in at least two areas of life (usually home and school). Most children do not exhibit all the symptoms, and they may be different in boys and girls (with boys perhaps being more hyperactive and girls more inattentive).

Inattention

Fails to pay close attention to details or makes careless mistakes
Has difficulty sustaining attention in tasks or play activities
Does not seem to listen when spoken to directly
Does not follow through on instructions and fails to finish tasks
Has difficulty organizing tasks and activities
Avoids, dislikes, or is reluctant to engage in tasks that require sustained mental effort (such as school work, homework)
Loses things necessary for tasks or activities
Is easily distracted
Is forgetful in daily activities

Hyperactivity and Impulsivity

Fidgets with hands or feet or squirms in seat
Does not remain seated when expected to
Runs or climbs excessively in inappropriate situations (in adolescents or adults, may be feelings of restlessness)
Has difficulty playing or engaging in leisure activities quietly
Acts as if "driven by a motor"
Talks excessively
Blurts out answers before questions are completed
Has difficulty waiting his or her turn
Interrupts or intrudes on others

What Causes It?

No one is sure what causes ADHD. Although environment may play a role, researchers are increasingly looking to find answers in the structure of the brain.

Altered brain function -- Brain scans have revealed a number of differences in the brains of ADHD children compared to those of non-ADHD children. For example, many children with ADHD tend to have altered brain activity in the prefrontal cortex, a region thought to be the brain's command center, which may impair their ability to control impulsive and hyperactive behaviors. Researchers also believe hyperactive behavior in children can be caused by excessive slow-wave (or theta) activity in certain regions of the brain.
Heredity -- ADHD seems to run in families.
Maternal or childhood exposure to certain toxins -- Women who smoke, drink, and are exposed to PCBs during pregnancy are more likely to have children with ADHD. Children who are exposed to lead or PCBs are more likely to develop the disorder.

Risk Factors

Heredity: children with ADHD usually have at least one first-degree relative who also has the disorder.
Gender: ADHD is four to nine times more common in boys than in girls (some experts believe that the disorder is underdiagnosed in girls, however).
Prenatal and early postnatal health: maternal drug, alcohol, and cigarette use; exposure of the fetus or infant to toxins, including lead and PCBs; nutritional deficiencies and imbalances.
Other behavioral disorders, particularly those that involve excessive aggression (such as oppositional defiant or conduct disorder).

What to Expect at Your Provider's Office

Because there is no objective test for ADHD, diagnosing the condition is difficult and a number of tests and observations may be used. For this reason, it is crucial to make sure the doctor who evaluates you or your child has training in diagnosing ADHD.

To evaluate a child, the doctor will take a complete medical history and do a thorough exam to check for conditions that may mimic ADHD, such as hyperthyroidism or problems with vision, hearing, and sleeping. Because many symptoms show up at home or school rather than the doctor's office, you may be given questionnaires to fill out. Your child's teacher may be interviewed. Your doctor will seek to determine not only how the child behaves but also where the behavior occurs and how long it lasts. Children with ADHD have long-lasting symptoms that typically show up during stressful situations or situations that require sustained attention (such as schoolwork).

Diagnosing an adult with ADHD can be even more challenging. Because your symptoms would have appeared when you were young, your doctor may try to find out as much as they can about you when you were a child, getting information from your parents or former teachers. (If your symptoms are recent, you are not considered to have adult ADHD.) In addition to ruling out the other conditions mentioned above, your doctor may also check for depression and bipolar disorder, which can mimic ADHD.

Preventive Care

Because the cause or causes of ADHD are not known, there is no way to prevent the condition. It may be managed with medication, behavioral therapy, and lifestyle changes.

Treatment Options

How to treat ADHD, particularly in children, is subject to controversy. Current treatment involves therapy or medication, or a combination of both. In fact, studies show that medication by itself, without some form of therapy, is not likely to improve a child's outcome in the long-term. Family therapy, behavioral therapy, social skills training, and parent skills training are often employed. Many parents investigate nutritional therapies (such as elimination diets or high-dose vitamins), but so far there is no evidence that they are effective. Preliminary evidence indicates that homeopathy and mind-body techniques, particularly biofeedback, may help improve behavior in children with ADHD.

Lifestyle

Parent skills training offered by skilled clinicians provides parents with tools and techniques for managing their child's behavior. Behavior therapy rewards appropriate behavior and discourages destructive behavior and can be performed by parents and teachers working together therapists and doctors. For example, older children with ADHD may be rewarded with points or tokens, or even written behavioral contracts with their parents. Creating charts with stars for good behavior may be effective for younger children. On the other hand, timeouts may be used to discourage undesirable behavior. Other techniques include:

Establishing rules that are easily understood, developmentally appropriate, and not unduly harsh
Avoiding repeated commands once the child has been reminded of the consequences
Disciplining the child before becoming too angry and frustrated
Following disciplinary actions with praise when the child adheres to the rules and behaves appropriately

In addition to behavioral intervention at home, modifications in the classroom environment (or work, in the case of adolescents or adults) are significant aspects of the treatment plan. Hyperactive children do best in highly structured circumstances under the direction of a teacher experienced in handling their disruptive behavior and capable of adapting to their distinctive cognitive style. Since group interactions are often particularly challenging, social skills training, appropriate classroom placement, and explicit rules of engagement with peers are essential.

Adults with ADHD may benefit from a variety of behavioral interventions including cognitive remediation, couple therapy, and family therapy.

Drug Therapies

Stimulant medications are the most widely researched and commonly prescribed treatments for ADHD. Although researchers do not fully understand how these drugs improve ADHD symptoms, studies indicate that they boost the amount of dopamine in the brain, a chemical that is associated with activity; and serotonin, a chemical associated with mood and well-being. Medications prescribed for ADHD include:

Methylphenidate (Ritalin) -- a stimulant and most commonly used medication for ADHD; effective in 75 - 80% of people with the condition; not recommended for children under 6 years of age
Dextroamphetamine (Dexadrine) -- a stimulant that is effective in 70 - 75% of people with ADHD; not recommended for children under 3 years of age
Atomoxetine (Strattera) -- the first nonstimulant medication approved to treat ADHD, Strattera increases the levels of both dopamine and norepinephrine in the brain. Strattera was first developed as an antidepressant and, as with all antidepressants, carries a "black box" warning that it may increase thoughts of suicide in young children and teenagers.

The most common side effects from these medications are trouble sleeping, decrease in appetite, and nervousness.

Complementary and Alternative Therapies

According to a recent survey, many parents use complementary and alternative treatments for their children with ADHD, with nutritional therapies the most common. Although studies show at best conflicting results, if your child appears sensitive to certain foods, talk to your doctor about eliminating them for a brief period to see if his symptoms improve. Putting a child on any diet should only be done under the supervision of your doctor.

Diets

The Feingold diet was developed in the 1970s by Benjamin Feingold, who believed that artificial colors, flavors, and preservatives, as well as naturally occurring salicylates (chemicals similar to aspirin that are found in many fruits and vegetables), were a major cause of hyperactive behavior and learning disabilities in children. Studies examining the diet's effect have been mixed. Most show no benefit, although there is some evidence that salicylates may play a role in hyperactivity in a small number of children. Because the Feingold diet is difficult to adhere to and also involves changes in family lifestyle (children are encouraged to participate in creating meals, for example), you should talk with your doctor before attempting it.

Other dietary therapies may concentrate on eating foods that are high in protein and complex carbohydrates, and eliminating sugar and artificial sweeteners from the diet. However, studies show no relation between sugar and ADHD. In one study, children whose diets were high in sugar or artificial sweeteners behaved no differently than children whose diets were free of these substances. This was true even among children whose parents described them as having a sensitivity to sugar.

Vitamins and Minerals

Magnesium (200 mg per day) -- Symptoms of magnesium deficiency include irritability, decreased attention span, and mental confusion. Some experts believe that children with ADHD may be exhibiting the effects of mild magnesium deficiency. In one preliminary study of 75 magnesium-deficient children with ADHD, those who received magnesium supplements showed an improvement in behavior compared to those who did not receive the supplements.

Vitamin B6 -- Adequate levels of vitamin B6 are essential for the synthesis of essential brain chemicals including serotonin, dopamine and norepinephrine, the chemicals affected in children with ADHD. One preliminary study found that B6 pyridoxine was slightly more effective than Ritalin in improving behavior among hyperactive children. However, the study used a high dose of B6, which could cause nerve damage (although none occurred in the study), and other studies have shown that B6 has no effect on behavior. Because high doses can be dangerous, do not give your child B6 without your doctor's supervision.

Zinc (35 mg per day) -- Zinc regulates the activity of neurotransmitters, fatty acids, and melatonin, all of which are related behavior. Several studies have found that zinc may help improve behavior, but the effects were modest at best. Higher doses of zinc can be dangerous, so talk to your doctor before giving zinc to a child or taking it yourself.

Essential fatty acids -- Fatty acids, such as those found in fish and fish oil (omega-3 fatty acids) and evening primrose oil (omega-6 fatty acids), are "good fats" that play a key role in normal brain function. Experts have suggested them as a treatment for ADHD; however, studies have shown no clear benefit in improving behavior.

L-carnitine -- L-carnitine is an amino acid derivative that is involved in energy production in the body. One study found that 54% of a group of boys with ADHD showed improvement in behavior when taking L-carnitine, but further research is needed to confirm any benefit. Because L-carnitine has not been studied for safety in children, talk to your doctor before giving a child L-carnitine.

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 health care provider.

Several herbal remedies for ADHD are sold in the United States and Europe, but few scientific studies have investigated whether these herbs improve symptoms of ADHD. One or more of the following calming herbs may be recommended for people with ADHD:

Roman chamomile (Chamaemelum nobile)
Valerian (Valerian officinalis)
Lemon balm (Melissa officinalis)
Passionflower (Passiflora incarnata)

Other herbs commonly contained in botanical remedies for ADHD include:

Gingko (Gingko biloba) -- used to improve memory and mental sharpness.
American ginseng (Panax quinquefolium ) and gingko -- One study suggests that gingko in combination with ginseng may improve symptoms of ADHD.

Massage

Relaxation techniques and massage can reduce anxiety and activity levels in children and teens. In one study, teenaged boys with ADHD who received 15 minutes of massage for 10 consecutive school days showed significant improvement in behavior and concentration compared to those who were guided in progressive muscle relaxation for the same duration of time.

Homeopathy

Before prescribing a remedy, homeopaths take into account a person's constitutional type -- your physical, emotional, and psychological makeup. An experienced homeopath assesses all of these factors when determining the most appropriate treatment for each individual.

In a study of 43 children with ADHD, those who received an individualized homeopathic remedy showed a significant improvement in behavior compared to children who received placebo. The homeopathic remedies found to be most effective included:

Stramonium -- for children who are fearful, especially at night
Cina -- for children who are irritable and dislike being touched; whose behavior is physical and aggressive
Hyoscyamus niger -- for children who have poor impulse control, talk excessively or act overly exuberant

Biofeedback

Mind-body techniques such as hypnotherapy, progressive relaxation, and biofeedback may be useful in treating children and adolescents. Through these techniques, children are often able to learn coping skills that will stay with them for the rest of their lives. These treatments allow children to gain a sense of control and mastery, increase self-esteem, and decrease stress.

Biofeedback operates on the principle that children can be trained to modify brain activity associated with ADHD and increase brain activity associated with attention. Several studies have shown positive results.

Other Considerations

Prognosis and Complications

As many as half of all children with ADHD who receive appropriate treatment learn to control symptoms and function well as adults. Research suggests that children who receive treatment that combines therapies such as medication, behavioral therapy, and biofeedback are less likely to have behavioral problems as they grow up. In most cases, ADHD can be effectively managed throughout life.

Supporting Research

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Review Date:
3/25/2007
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

12 Healthy Habits of the Daily Fix by Alexa Fishback

FitSugar — Sun, 08 Feb 2009 03:30:00 -0800

Nutritionist Alexa Fishback, author of The Daily Fix, has created a list of 12 healthy habits to make healthy living easier. The habits are organized to guide you through out the day from your morning caffeine fix to bedtime, with a few general habits that are important for any time of day. Here they are:

1. Guiltless and Enjoyable Morning Drink	2. Breakfast on Protein and Fiber	3. Don't Forget to Snack Twice a Day
4. Lunch on High Fiber and Lean Protein	5. Indulge Your Sweet Tooth Daily	6. Enjoy Your One Daily Alcoholic Drink

To see the final six healthy habits, read more.

7. Use Meals Out as a Chance to Eat Fish	8. Make Dinner at Home Once a Week	9. Get a Good Night's Sleep
10. Move Everyday: Walk and Exercise	11. Drink Plenty of Water	12. Stay Healthy on the Road

Alexa expands on these ideas and offers so many other pieces of helpful and healthful advice in her book The Daily Fix: Your Guide to Healthy Habits For Good Nutrition. I found her book, not only fun to read, but easy to put to use. Don't forget to enter our giveaway, Get Fit for 2009, for a chance to win a personalized nutrition plan from Alexa, since the contest ends tonight, Feb. 8, at the stroke of midnight.

So, which of these new healthy habits will you adopt?

Source

Healthy Habit: Indulge Your Sweet Tooth Daily

FitSugar — Wed, 21 Jan 2009 03:30:00 -0800

For many of us, the new year marked our recommitment to healthy eating. Nutritionist Alexa Fishback, author of The Daily Fix, feels indulging in a "sweet nothing" daily is a healthy habit. If that sounds like an adoptable habit to you, stay tuned for upcoming nutrition tips from Alexa and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Here's what Alexa has to say about satisfying your sweet tooth:
"Sweet nothings" are your everyday zero to 150 calorie dessert "do." I have found that women who allow themselves a sweet indulgence every day do not have the cravings that lead to binge eating and don't feel deprived.

For some ideas of sweet snacks that are OK to enjoy every day, on top of your three meals and two snacks read more:

A skim cappuccino sprinkled with cinnamon and a small biscotti
Hot chocolate: try the 25-35 calorie packets mixed with hot water
One ounce dark chocolate or a mini-sized peppermint patty
Dressed up fruit: frozen grapes, a baked apple sprinkled with cinnamon, or a fresh peach diced into ½ cup of nonfat vanilla yogurt

Make sure to partake in the sweet life every day, and without sacrificing your figure or your health!

For more tips, check out all of Alexa’s Healthy Habits or pick up her book, The Daily Fix.

Source

Fibromyalgia

FitSugar — Wed, 08 Oct 2008 17:35:11 -0700

Overview

Signs and Symptoms
What Causes It?
What to Expect at Your Provider's Office
Treatment Options
Following Up
Supporting Research

HEALTH GUIDE REFERENCE FROM A.D.A.M

Fibromyalgia is a chronic condition characterized by pain in the muscles, ligaments, and tendons; fatigue; and multiple tender points on the body. While no one knows what causes it, there is evidence that people with fibromyalgia may be more sensitive to pain because something is wrong with the body's usual pain perception processes. More women than men have fibromyalgia. Fibromyalgia, while different for everyone who has it, tends to come and go throughout life. Although it can be debilitating for some people, it is not degenerative or life threatening, and you can manage your symptoms and improve your quality of life with professional and self care.

Signs and Symptoms

Widespread pain and stiffness
Fatigue or trouble sleeping
Paresthesia (tingling)
Irritable bowel syndrome
Skin sensitivity
Heightened sensitivity to noises, bright lights, smells
Depression
Headaches
Pain after exertion
Memory lapses or difficulty concentrating
Restless legs syndrome
Dizziness
Anxiety

It is not uncommon for people with fibromyalgia to have other conditions, including temporomandibular joint disorder and bladder problems.

What Causes It?

No one knows what causes fibromyalgia, although there are several theories, and multiple factors may bring on the condition.

Changes in brain chemicals -- Some people with fibromyalgia have abnormal levels of brain chemicals called neurotransmitters. Specifically, they have low levels of serotonin, which affects mood, promotes sleep, and helps reduce the perception of pain. They often have high levels of substance P, which transmits the "pain message" to the brain.
Disregulation of the autonomic nervous system -- The autonomic nervous system releases hormones that affect how you react to stress. Some doctors think people with fibromyalgia release these hormones differently when they experience stress, and the hormones affect the perception of pain.
Sleep problems -- The majority of people with fibromyalgia report sleep problems, and especially have trouble with stage 4 sleep, the most restful stage in which the body repairs itself. Some doctors believe that the lack of restful sleep means that the muscles of people with fibromyalgia are not able to repair the tiny tears and trauma that occur everyday, leading to muscle pain and fatigue. Other doctors believe that sleep problems are a result, not a cause, of fibromyalgia.
Injury and infection -- Fibromyalgia can be triggered by an injury, especially to the upper spine or neck, or an infection caused by a virus or bacteria.
Genetics -- The tendency to get fibromyalgia may sometimes be inherited.
Having another rheumatic disease -- You may be more likely to get fibromyalgia if you have a disease such as rheumatoid arthritis or lupus.

What to Expect at Your Provider's Office

There is no laboratory test for fibromyalgia, but your doctor may order several tests, including blood tests and x-rays to rule out other diseases. Your doctor may also press firmly on specific "tender points" on your head and body to see which ones are abnormally sensitive under pressure. Be sure to tell your health care provider about all of your symptoms. You may be referred to a rheumatologist, who specializes in treating rheumatic conditions like fibromyalgia and arthritis.

Treatment Options

The goal is to help you function as well as possible on a day-to-day basis. While it is probably not possible to completely relieve all your symptoms, medication and certain complementary and alternative therapies may help reduce symptoms.

Drug Therapies

Your health care provider may prescribe the following drugs:

Sleep disturbances are often treated successfully with low doses of tricyclic antidepressants, such as amitriptyline (Elavil), doxepin (Sinequan), and nortriptyline (Pamelor, Aventyl). Sometimes doctors may prescribe sleeping pills for short-term use.
Analgesics treat pain. Your doctor may recommend nonsteroidal anti-inflammatory drugs (NSAIDs), such as naproxen sodium (Aleve), ibuprofen (Advil, Motrin), or prescription NSAIDs. Sometimes these drugs may lessen pain, but they are not effective for everyone. Your doctor may also prescribe tramadol (Ultram), which is often used to treat fibromyalgia pain.
Muscle relaxants, such as cyclobenazaprine (Flexeril), can help treat muscle spasms.
A technique called "spray and stretch" is sometimes used. A prescription spray coolant is applied to painful a muscle while the muscle is stretched.
Pain in specific spots in muscles can be treated with lidocaine or procaine (injected into points where pain is greatest), or with capsaicin (used topically).
Ibuprofen may also help briefly reduce muscle pain.
Depression can be treated with antidepressants, such as fluoxetine (Prozac) and sertraline (Zoloft).
Armour Thyroid, a natural thyroid hormone medication, may be helpful if tests show abnormal thyroid function. People with fibromyalgia may want to have their tests examined by both conventional and holistically oriented physicians because levels of thyroid hormone in the blood are often interpreted differently. Specifically, people with fibromyalgia may want to ask for an assessment of T3 levels, a lab test often not done by conventional doctors.

Complementary and Alternative Therapies

Nutritional support, exercise, herbs, and mind-body techniques may help reduce symptoms.

Nutrition and Supplements

These nutritional tips may help reduce symptoms:

Eliminate potential food allergens, including dairy, wheat (gluten), corn, soy, preservatives, and food additives. Your health care provider may want to test for food sensitivities.
Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes), and vegetables (such as kale, spinach, and bell pepper).
Avoid refined foods, such as white breads, pastas, and sugar.
Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy) or beans for protein.
Use healthy cooking oils, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid alcohol, tobacco, and caffeine, and limit foods that are high in sugar, salt, and fat. Avoid foods with additives such as monosodium glutamate (MSG).
Drink six to eight glasses of filtered water daily.

You can address nutritional deficiencies with the following supplements:

Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 - 2 tablespoons of oil daily, to help decrease inflammation and improve immunity. Talk to your health care provider before taking omega-3 supplements if you are taking blood thinning medications, such as aspirin or warfarin (Coumadin).
A multivitamin daily, containing the antioxidant vitamins A, C, D, E, the B-vitamins, and trace minerals, such as magnesium, calcium, zinc, and selenium.
Vitamin C, 500 - 1,000 mg daily, as an antioxidant and for immune support.
Alpha-lipoic acid, 25 - 50 mg twice daily, for antioxidant support.
L-carnitine, 500 - 2,000 mg daily, for muscular support.
Magnesium, 200 mg three times daily, with malic acid 1,200 mg three times daily, for symptoms of fibromyalgia.
S-adenosylmethionine or SAMe, 800 mg daily, for mental and immune support.
Probiotic supplement (containing Lactobacillus acidophilus), 5 - 10 billion CFUs (colony forming units) a day, when needed for maintenance of gastrointestinal and immune health. Some acidophilus products may need refrigeration -- check labels carefully.
Calcium/vitamin D supplement, 1 - 2 tablets daily, for support of muscle and skeletal weakness.
Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant, immune, and muscular support.
Chlorella (Chlorella pyrenoidosa), a blue-green algae, may help lessen symptoms. Participants in a clinical study took a specific dose of 10 g of Sun chlorella tablets and 100 ml of the liquid chlorella extract Wasaka Gold and showed significant improvement in symptoms. More studies are needed.
NADH (nicotinamide adenine dinucleotide), 5 - 20 mg daily, for energy.
Melatonin, 0.5 - 3 mg, one time daily before bed, for sleep and immune support. Talk to your doctor first if you are using any anti-depressants or other neurological or psychiatric medications.

Exercise

It may seem odd to suggest exercising when your muscles are sore and you are in pain, but a number of studies have shown that regular, low-intensity exercise is one of the most effective treatments for fibromyalgia. Although you may experience a slight increase in pain and soreness when you start, as you continue you will help lessen muscle tension and stiffness, improve sleep quality, and raise serotonin and endorphin levels, helping to reduce pain. Many people with fibromyalgia find warm-water aquatic exercises to be helpful. Talk to your doctor or physical therapist to design an exercise program that is best for you.

Herbs

Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, you should work with your health care provider to get your problem diagnosed before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. of herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink two to four cups per day. You may use tinctures alone or in combination as noted.

Herbal therapies aim to reduce the symptoms of fibromyalgia, or those of common conditions associated with fibromyalgia.

Green tea (Camelia sinensis) standardized extract, 250 - 500 mg daily, for antioxidant and immune effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.
Cat's claw (Uncaria tomentosa) standardized extract, 20 mg three times a day, for inflammation, immune, and antifungal activity.
Bromelain (Ananus comosus) standardized extract, 40 mg three times daily, for pain and inflammation.
Turmeric (Curcuma longa) standardized extract, 300 mg three times a day, for imflammation.
Rhodiola (Rhodiola rosea) standardized extract, 100 - 600 mg daily, for antioxidant, antistress, and immune activity.
Capsicum or capsaicin (Zostrix), as a cream containing .025% capsaicin, applied topically (on the skin) one to three times daily.

Homeopathy

Before prescribing a remedy, homeopaths take into account a person's constitutional type -- your physical, emotional, and intellectual makeup. An experienced homeopath assesses all of these factors when determining the most appropriate remedy for a particular individual. Some of the homeopathic remedies used for fibromyalgia are below.

Arnica, for someone who feels sore and bruised, and does not want to be touched. Laying down is difficult, and the patient is restless when trying to find a comfortable position. Soreness stays after gentle exercise.
Bryonia, used when the slightest movement aggravates pain. The person is usually very thirsty. Pain is worse at night and upon waking in the morning.
Calcarea carbonica, for people who tend to move slowly, look pasty, and are always chilly. Exertion leaves them weak and breathless. They feel better when lying down. Being warm relieves symptoms.
Rhus toxicodendron, for joint stiffness, worse when starting to move, then easing with more movement. Stiffness is worse in the morning and in cold or damp weather.
Ruta graveolens, for sore, bruised pain in the joints and tendons that feel worse when lying on the affected area.

Mind-Body Therapies

Stress makes symptoms of fibromyalgia worse, so mind-body therapies including meditation and biofeedback can be helpful in learning relaxation techniques.

Physical Medicine

Two to four cups of Epsom salts in a warm bath can soothe aching muscles.

Acupuncture

The National Institutes of Health recommends acupuncture as a treatment for fibromyalgia. Acupuncturists treat people with fibromyalgia based on an individualized assessment of the excesses and deficiencies of qi located in various meridians. In fibromyalgia, a qi deficiency is usually detected in the spleen or kidney meridians. Moxibustion (a technique in which the herb mugwort is burned over specific acupuncture points) is used to strengthen the entire energy system. Qualified practitioners may also advise people with fibromyalgia on lifestyle and diet, and provide recommendations on the use of herbal medicines.

Chiropractic

Because fibromyalgia generally includes low back pain or neck pain (for which spinal manipulation is beneficial), chiropractors commonly treat people who have this condition. In one small study, women with fibromyalgia reported that they experienced a 77% reduction in pain intensity, 63% improvement in sleep quality, and 75% improvement in fatigue level after receiving 30 chiropractic treatments. Symptom relief continued for 1 month after treatment ended.

Massage

Massage may reduce stress, improve circulation, and soothe sore muscles. Find a massage therapist who has experience working with fibromyalgia.

Following Up

Education and support groups may help you manage your condition.

Supporting Research

Bartecchi CE. Fibromyalgia and complementary and alternative medicine. Mayo Clin Proc. 2005;80(6):826; author reply 826-7.

Chakrabarty S, Zoorob R. Fibromyalgia. Am Fam Physician. 2007;76(2):247-54.

McBeth J, Jones K. Epidemiology of chronic musculoskeletal pain. Best Pract Res ClinRheumatol. 2007;21(3):403-25.

Müller W, Schneider EM, Stratz T. The classification of fibromyalgia syndrome. Rheumatol Int. 2007;27(11):1005-10.

Reiter RJ, Acuna-Castroviejo D, Tan DX. Melatonin therapy in fibromyalgia. Curr Pain Headache Rep. 2007;11(5):339-42.

Staud R. Treatment of fibromyalgia and its symptoms. Expert Opin Pharmacother. 2007;8(11):1629-42.

Review Date:
2/12/2008
Reviewed By:
Steven D. Ehrlich, NMD, private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network. Also reviewed by Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources.

A.D.A.M. Copyright

adam.com

Syncope

FitSugar — Wed, 08 Oct 2008 17:34:56 -0700

Overview

Signs and Symptoms
What Causes It?
Who's Most At Risk?
What to Expect at Your Provider's Office
Treatment Options
Prognosis/Possible Complications
Following Up
Supporting Research

HEALTH GUIDE REFERENCE FROM A.D.A.M

Syncope, or fainting, is a sudden loss of consciousness caused by decreased blood flow to the brain. Recovery occurs within seconds or minutes for many causes of fainting. About 3 - 4% of people, mostly the elderly, experience episodes of fainting.

Signs and Symptoms

You may experience the following signs and symptoms before you faint:

Lightheadedness
Blurred vision
Sweating
Heaviness in your lower limbs
Giddiness
Confusion
Yawning
Nausea, and sometimes vomiting

During a fainting episode, in addition to loss of consciousness, you may experience the following symptoms:

Abnormal paleness
Falling down if standing, slumping if seated
Spasmodic jerks of your body
Weak pulse
Drop in blood pressure

What Causes It?

Fainting often occurs from a simple, non-medical cause, but may be the result of a serious health condition, such as heart disease (decreased blood flow to the heart or irregular heart rhythm), low blood sugar (often related to diabetes), seizures, panic attacks, and problems regulating blood pressure.

Who's Most At Risk?

People with the following conditions or characteristics are at risk for fainting:

Over 65 years of age
Preexisting heart disease
Recreational drug use
Taking certain medications such as antihypertensives, insulin, oral hypoglycemics, diuretics, antiarrhythmics, or anticoagulants
Pregnancy

What to Expect at Your Provider's Office

If you have fainted, you should see your health care provider. Your health care provider will ask questions, do a physical examination, and perform diagnostic tests. Tests may include blood tests, electrocardiogram (ECG), and imaging of the brain, such as magnetic resonance imaging (MRI). Your provider will focus on symptoms associated with the current fainting episode, medications you take, preexisting medical conditions, and your description of any similar episodes you may have experienced in the past. This will help your health care provider pinpoint the cause of the fainting episodes and identify or rule out particular health conditions. If seizures are suspected, your health care provider may also perform a test called an electroencephalogram (EEG).

Treatment Options

Prevention

Some cases of fainting may be preventable, depending on the cause.

Avoid fatigue, hunger, and stress.
Avoid changing positions quickly, especially rising from a sitting or lying-down position.
Sleep with the head of your bed elevated.
Avoid standing for long periods of time.
You may wear elastic stockings.
Diuretics and other prescription and non-prescription medicines can contribute to the problem, so check with your health care provider.
Avoid tight clothing around the neck.
Turn the whole body and not just the head when looking around.
To prevent injuries, cover floors with thick carpeting and avoid driving or operating mechanical equipment.
Avoid caffeine and alcohol.

Treatment Plan

Any serious underlying health condition must be treated. At the time of the fainting episode, make sure the person is in a position that increases blood flow to the brain, such as with the legs elevated. Loosen all tight clothing, apply cold water to the person's face, and turn the person's head to the side to prevent vomiting or choking. A pregnant woman should lie on her left side to relieve pressure on the heart.

Drug Therapies

When irregular heart rhythm causes fainting, your health care provider may prescribe medications such as beta-blockers or antiarrhythmics. Mineralocorticoids (such as fludrocortisone) or salt tablets may also be prescribed.

Surgical and Other Procedures

A cardiac pacemaker may be necessary in some cases where fainting is caused by an underlying heart condition, such as a slow or rapid heartbeat.

Complementary and Alternative Therapies

A wide variety of alternative therapies help protect the heart and vascular systems. Taking these supplements may help decrease episodes of fainting. Fainting may be caused by a serious underlying health condition, so check with your health care provider before taking any herbs or supplements. Always tell your health care provider about the herbs and supplements you are using or considering using.

You may experience warning signs before fainting. Hypnosis, deep breathing, relaxation techniques, and biofeedback may help you avoid fainting. These techniques may also help you control fainting related to nervous system regulation of your blood pressure.

Nutrition and Supplements

Following these nutritional tips may help reduce symptoms:

Eliminate potential food allergens, including dairy, wheat (gluten), corn, preservatives, and food additives. Your health care provider may want to test for food sensitivities.
Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes), and vegetables (such as squash and bell peppers).
Eat more high fiber foods, including beans, oats, root vegetables (such as potatoes and yams), and psyllium seed.
Avoid refined foods such as white breads, pastas, and especially sugar.
Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy) or beans for protein.
Use healthy cooking oils, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid coffee and other stimulants, excess sugar, alcohol, and tobacco.
Drink 6 - 8 glasses of filtered water daily.
Exercise at least 30 minutes daily, 5 days a week.

Nutritional deficiencies may be addressed with the following supplements:

Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 tablespoonful oil one to two times daily, to help decrease inflammation and improve heart health. Cold-water fish, such as salmon or halibut, are good sources.
A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-vitamins and trace minerals, such as magnesium, calcium, folic acid, zinc, and selenium.
Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant, heart, and muscular support.
Acetyl-L-carnitine, 500 mg daily, for antioxidant and heart protective activity.
Alpha-lipoic acid, 25 - 50 mg twice daily, for antioxidant support.
L-arginine, 1 - 2 grams one to two times daily, for vascular support.
L-theanine, 200 mg one to three times daily, for stress and nervous system support.
Adrenal hormonal extract, 100 - 200 mg daily, for adrenal stress. Laboratory tests may confirm the need for adrenal hormonal. Ask your health care provider.

Herbs

Green tea (Camelia sinensis) standardized extract, 250 - 500 mg daily, for antioxidant, anti-inflammatory and heart health effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.
Bilberry (Vaccinium myrtillus) standardized extract, 80 mg two to three times daily, for antioxidant and vascular system support.
Ginkgo (Ginkgo biloba) standardized extract, 40 - 80 mg three times daily, for antioxidant and heart health support.

Homeopathy

Before prescribing a remedy, homeopaths take into account a person’s constitutional type -- your physical, emotional, and intellectual makeup. An experienced and certified homeopath will assess your individual constitution and symptoms, and then recommend remedies. Below are common remedies used for fainting or pre-fainting symptoms:

Carbo vegetabilis, used for fainting or lightheadedness after rising in the morning, from loss of fluids, or from becoming overheated.
Opium, used for fainting due to excitement or fright.
Sepia, used for fainting following prolonged standing, exercise, or fluid loss due to fever.

Acupuncture

Acupuncture may be helpful in treating syncope. A clinical analysis of 102 serious cases of loss of consciousness reported that acupuncture helped in a large percentage of these cases.

Acupuncture is known for rarely causing side effects or complications. However, some patients faint during acupuncture treatments although it is not considered a serious complication.

Prognosis/Possible Complications

In most people, simple fainting is not a sign of a life-threatening disease, particularly if it only happens once. The elderly are at increased risk for injury after a fainting episode, especially from fractures.

Following Up

Many people with syncope, especially the elderly and those with preexisting heart disease, may be hospitalized to look for a cause. Continuous ECG monitoring can identify irregular heartbeat as a cause of fainting, especially in people who have recurring fainting episodes.

Supporting Research

Adams RD, Victor M. Principles of Neurology. 6th ed. New York, NY: McGraw-Hill; 1997:902–912.

Ahlemeyer B, Krieglstein J. Neuroprotective effects of Ginkgo biloba extract. Cell Mol Life Sci. 2003;60(9):1779-92.

Basu HN, Liepa GU. Arginine: a clinical perspective. Nutr Clin Pract. 2002;17(4):218-25.

Bast A, Haenen GR. Lipoic acid: a multifunctional antioxidant. Biofactors. 2003;17(1-4):207-13.

Beers MH, et al. The Merck Manual of Diagnosis and Therapy. 17th ed. Whitehouse Station, NJ: Merck Research Laboratories; 1999:1651-1654.

Bell DR, Gochenaur K. Direct vasoactive and vasoprotective properties of anthocyanin-rich extracts. J Appl Physiol. 2006;100(4):1164-70.

Blumenthal M, ed. The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. Newton, Mass: Integrative Medicine Communications; 1998:161-162, 333-335.

Cabrera C, Artacho R, Gimenez R. Beneficial effects of green tea--a review. J Am Coll Nutr. 2006;25(2):79-99.

Carillo-Vico A, Reiter RJ, Lardone PJ, et al., The modulatory role of melatonin on immune responsiveness. Curr Opin Investig Drugs. 2006;7(5):423-31.

Castro M. The Complete Homeopathy Handbook: A Guide to Everyday Health Care. New York, NY: St. Martin's Press; 1990:67-68, 127, 148.

Castro V, Nacht R. Cocaine-induced bradyarrhythmia: an unsuspected cause of syncope. Chest. 2000;117:275-277.

Fang-Pey C, Hwang SJ, Lee HP, Yang HY, Chung C. Clinical study of syncope during acupuncture treatment. Int J Acupunct Electrother Res. 1990;15:107-119.

Fauci AS, Braunwald E, Isselbacher KJ, et al, eds. Harrison's Principles of Internal Medicine. 14th ed. New York, NY: McGraw-Hill; 1998:100-107.

Fontani G, Corradeschi F, Felici A, et al. Cognitive and physiological effects of Omega-3 polyunsaturated fatty acid supplementation in healthy subjects. Eur J Clin Invest. 2005;35(11):691-9.

Gaby AR. The role of coenzyme Q10 in clinical medicine: Part 1. Alt Med Rev. 1996; 1(1):11-17.

Gruenwald J, Brendler T, Jaenicke C, et al, eds. PDR for Herbal Medicines. Montvale, NJ: Medical Economics Company; 1998:779,1204-1205.

Guha S, Dawn B, Dutta G, Chakraborty T, Pain S. Bradycardia, reversible panconduction defect and syncope following self-medication with a homeopathic medicine. Cardiology. 1999;91(4):268-271.

Guize L, Iliou MC, Bayet G, Lavergne T, Le Heuzey JY. [Torsades de pointes.] Arch Mal Coeur Vaiss. 1993;86(5 suppl):769-776.

Hirschmann JV, Raugi GJ. Adult scurvy. J Am Acad Dermatol. 1999;41(6):895-906.

Hoffman D. The New Holistic Herbal. New York, NY: Barnes & Noble Books; 1995:215.

Jansen RW, Lipsitz LA. Postprandial hypotension: epidemiology, pathophysiology, and clinical management. Ann Intern Med. 1995;122(4):286-295.

Kelley WN, et al. Textbook of Internal Medicine. Vol. 1. 3rd ed. Philadelphia, Pa: Lippincott-Raven Publishers; 1997:343–350.

Kerr D, Sherwin R, Pavalkis F, et al. Effect of caffeine on the recognition of and response to hypoglycemia in humans. Ann Intern Med. 1993;119(:799-804.

Kimura K, Ozeki M, Juneja LR, Ohira H. l-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2006 Aug 21.

LaValle JB, Krinsky DL, Hawkins EB, et al. Natural Therapeutics Pocket Guide. Hudson, OH:LexiComp; 2000: 452-454.

McGrady AV, Bush EG, Grubb BP. Outcome of biofeedback-assisted relaxation for neurocardiogenic syncope and headache: a clinical replication series. Appl Psychophysiol Biofeedback. 1997;22(1):63-72.

Murray MT. Encyclopedia of Nutritional Supplements. Rocklin, Calif: Prima Publishing; 1996:296-308.

[No authors listed]. L-theanine . Monograph. Altern Med Rev. 2005;10(2):136-8.

Olshansky B. Evaluating syncope: how to do it efficiently and safely. J Crit Illn. 1999;14(:423-430.

Pandi-Perumal SR, Srinivasan V, Maestroni GJ, et al., Melatonin. FEBS J. 2006;273(13):2813-38.

Rotsein OD. Oxidants and antioxidant therapy. Crit Care Clin. 2001;17(1):239-47.

Rosen P, et al. Emergency Medicine. Vol. 2. 4th ed. St. Louis, Mo: Mosby; 1998:1570-1581.

Salins PC, Kuriakose M, Sharma SM, Tauro DP. Hypoglycemia as a possible factor in the induction of vasovagal syncope. Oral Surg Oral Med Oral Pathol. 1992;74(5):544-9.

Schlant RC, et al. Hurst's The Heart. 8th ed. New York, NY: McGraw-Hill; 1994:927-945.

Shifa D, Shiping D. Resuscitation from syncope using acupuncture and moxibustion: a clinical analysis of 102 cases. Int J Clin Acupunct. 1990;1(3):251-256.

Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21(6):495-505.

Skibska B, Jozefowicz-Okonkwo G, Goraca A. Protective effects of early administration of alpha-lipoic acid against lipopolysaccharide-induced plasma lipid peroxidation. Pharmacol Rep. 2006;58(3):399-404.

Ortega RM, Palencia A, Lopez-Sobaler AM. Improvement of cholesterol levels and reduction of cardiovascular risk via the consumption of phytosterols. Br J Nutr. 2006;96 Suppl 1:S89-93.

Wang HK. The therapeutic potential of flavonoids. Expert Opin Investig Drugs. 2000;9(9):2103-19.

Yeh GY, Davis RB, Phillips RS. Use of Complementary Therapies in Patients With Cardiovascular Disease.Am J Cardiol. 2006;98(5):673-680.

Yoon JH, Baek SJ. Molecular targets of dietary polyphenols with anti-inflammatory properties. Yonsei Med J. 2005;46(5):585-96.

Review Date:
9/5/2006
Reviewed By:
Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and 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

Healthy Habit: Make Exercise a Priority

FitSugar — Mon, 02 Feb 2009 03:00:00 -0800

I love when nutritionists stress the importance of daily exercise, and that is exactly what nutritionist Alexa Fishback, author of The Daily Fix, does. Making exercise a priority is one of her twelve healthy habits that we should all adopt as we work toward our goal of healthy living for 2009. Along with sharing many of her healthy habits, Alexa will be creating a personalized nutrition plan for the lucky winner of our Get Fit For 2009 giveaway, which includes many other amazing goodies like a $1000 gift card for Nike gear.

Here's how Alexa suggests fitting exercise into your hectic life:
Fitting exercise into our busy lives can be a challenge, but you should walk at least 30 minutes almost everyday and workout at least four times a week at a higher intensity for at least 20 minutes. My advice on how to do this is twofold:

First: Build-in habitual walking to your life, such as a daily walk to work, can be a crucial way to maintain your weight. Thirty minutes a day can mean either a straight 30-minute power walk or it can be a 10-minute walk to work, a 10 minute walk around the corner for mid-morning coffee, and a 10 minute dog walk at night. However you attain it - 30 minutes of walking everyday is key to healthy living.

To learn the second half of her advice, read more.

Secondly: Plan ahead for more intense exercise, as if it were a mandatory meeting on your schedule, four to five days a week. This means you don't skip your workout if something else comes up; exercise needs to be a priority. Take it a step further and make plans to meet a friend for yoga or a trainer for a workout. Not only will you be letting yourself down if you bail, you will also be letting someone else down.

How do you fit exercise into your daily life? Tell me in the comments section below.

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Healthy Habit: Drink Plenty of Water

FitSugar — Wed, 04 Feb 2009 16:00:00 -0800

Alexa Fishback, author of The Daily Fix, believes in the power of water. Staying properly hydrated throughout the day is one of her twelve healthy habits that requires only sipping to put into practice. Along with sharing many of her healthy habits here on FitSugar, Alexa will be creating a personalized nutrition plan for the lucky winner of our Get Fit For 2009 giveaway, which includes many other amazing goodies like a $1000 gift card for Nike gear.

Now here's what Alexa has to say about water:
One of the best things you can do for yourself this 2009 is to make a pact to drink water with every meal. Skip the soda and juice and instead enjoy a tall glass of water, carbonated or flat, with or without ice, and maybe with a twist of lemon or lime. Making this a habit will go a long way toward reducing dehydration, constipation, and everyday bloating.

Not sure how much water you should be drinking? Check out the FitSugar calculator to figure out how to keep yourself hydrated.

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