2012年8月31日 星期五

Eight Medical Tests Which No Woman Can Afford to Skip


There are now over three thousand medical tests available for various purposes and diseases. Some are so specific that it's hardly worth your knowing. Physicians, nonetheless, agree that these eight tests are essential for every woman. We'll start with the least obvious so you won't forget the frequently ignored tests

1. Vision Screening

Besides the obvious purpose to protect your eyesight. Vision screening has other benefits. Glaucoma can be detected before visual impairment. Early diagnosis of diabetes and high blood pressure is sometimes made on examination of the fundi (back of the eye balls).

Recommendation:

Adults above age of 40 and below 64 should have their eyes checked every 2 to 4 years. People below the age of 40 should have a comprehensive eye examination once and when required.

2. Skin Cancer Screening

Recommendation:

This should be performed once every year by your family physician from the age of 18. If doubts arise, this should be repeated once every three years by a dermatologist.

3. Fasting Blood Sugar Test

This is done after an eight hour fast. Elevated levels can alert one of the possibility of undiagnosed diabetes.

Recommendation:

Every adult age 45 and above should be screened. If the results are normal, this should be repeated at 3 year intervals. People with family history of diabetes or other risk factors should get tested at a younger age and have the test repeated yearly.

4. Lipid profile

This is a measurement of the total cholesterol, high-density lipoproteins (the good cholesterol) and triglycerides (another blood lipid), the low-density lipoproteins (the bad cholesterol) is calculated.

Recommendation:

Children with family history of high cholesterol should be checked yearly from the age of 7. Most people should be checked at least once every 5 years even when this is normal of when risk factors are absent.

5. Electrocardiogram (EKG)

This test can be the first clue to heart conditions, even before symptoms appear. Even though women are less frequently struck by heart disease, heart disease is still the number one cause of death in women.

Recommendation:

Everyone above the age of 30 should have a baseline EKG.

6. Bone-Density Test (DEXA)

This is a quick X ray of the spine and hip and the gold standard for detecting osteoporosis which affects half of all American women.

Recommendation:

This should be done in a woman over the age of 40 and earlier if risk factors are present. If normal, this is to be repeated one year after menopause.

7. Pap Test

This test can be life-saving in detecting cervical cancers at their early stages.

Recommendation:

This is for all women under 18 who are or have been sexual active and for all women over 18.

8. Mammogram

This is an essential component to aid early detection of breast cancer.

Recommendation:

Women without family history, in their forties, should get a mammogram every year. An earlier start is recommended in women with family history.

Your doctor's views regarding these tests may vary. You may have to ask before these are ordered. With some insurance plans, they might not be fully covered. Nonetheless, do ask for these tests even if you have to pay for them. Otherwise, you may still need to pay, even much more, in terms of health, wealth and time lost.




[http://bensonyeung.com]





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The Basics of Back Pain With Spondylolysis


Spondylolysis is a term that refers to a fracture of one of the vertebral bodies in the spinal column. The first part of the word "spondylo" means spine, and the second part of the word "lysis" means fracture. The question of who gets spondylolysis is one of a repetitive trauma to the vertebral body that results in a stress fracture. The repetitive trauma to the vertebral body comes from activities that involve hyperextension. An example of this activity would be a football lineman who over and over again moves from a position where he's on all fours up to a hyperextended position with his back in order to defend the football line. Additional activities that often end up with a spondylolysis include cheerleading, gymnastics, and rowers. The typical age range for spondylolysis occurring includes the teenage years and moving into college age individuals.

The diagnosis is made from a combination of:

Physical examination and history
Imaging studies such as x-rays and MRIs or maybe a CAT scan.
Potentially a bone scan

It may be necessary to obtain a bone scan (dexa scan) as the exam and imaging studies may not definitively show the fracture. There is one particular view that is an oblique x-ray of the lumbar spine that is the best for seeing the fracture. The finding of where the fracture is seen is referred to as the "Scotty Dog" view and one can see a line across the "neck of the Scotty Dog" which is the anatomical area known as the pars interarticularis.

In order to see if the spondylolysis is actively trying to heal the bone scan may help there too. If it lights up on a bone scan the you know that the patient's bone is actively trying to heal itself. The area that is undergoing a stress fracture is called the pars interarticularis.

Treatment for spondylolysis involves activity restrictions and bracing. If the patient is a football player football should be restricted for a time period to allow the fracture the ability to heal. This can be very difficult for players who are attempting to become high level athletes that are restricted by the pain from the spondylolysis.

On top of that now you tell that patient not to compete in his or her chosen field of expertise. So compliance can be difficult in this population. In addition to activity restrictions and lumbar bracing, the patient may be given anti-inflammatory medication along with Tylenol in order to alleviate his or her pain.

One of the ways to see if the fracture has healed is first and foremost if the patient's pain is alleviated, but also the bone scan can be repeated see if it no longer "lights up". If the fracture has healed, there will be no uptake into the fracture area of the injected material as it attaches to bone that is healing only.

Unfortunately there's no guarantee that the spondylolysis fracture pain will not come back even if treatment is successful the first time. Therefore it is necessary to be aware that the pain may come back and not to go back too soon to the high level activities but to gradually work one's way back up into those levels.




David L. Greene, MD, Phoenix, AZ is CEO of Preferred Pain Center which serves the Phoenix and Scottsdale, AZ metropolitan and surrounding areas. He can be reached at dgreene@preferredpaincenter.com and (602) 507-6550.

Preferred Pain Center is a Comprehensive Arizona Pain Center including Medical and Interventional Pain Management, Phoenix Chiropractor Treatment, Physical Therapy, Spinal Decompression Therapy, Naturopathic Medicine, and Manipulation Under Anesthesia.





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105 Pounder Considered Obese! You May Believe It, You May Not


BELIEVE IT OR NOT... It's True! I was taking a weight loss tips and techniques class with a friend and at break one day we got to talking. She shared something amazing she had just learned about burning fat and what she ate. Couldn't imagine what this trim looking lady meant.

She told me she had had a DEXA scan performed for bone density at her company's annual convention. When she went for the results of the bone test the technician pulled her aside. He saw something "unusual" about her test.

Concern danced across my friends face. He told her privately that the test revealed that she was 1/3 body fat. He wanted her to know so she could do something about it. One-third body fat is unfortunately not unheard of today. But, get this, at 5'4" and 105 pounds he thought it was worth pointing out.

My friend was carrying 35 pounds of fat! Let that sink in for a moment. Small, slender "looking" woman - 5'4", 105 pounds and 1/3 fat!

To say the least she was a bit confused.

How did that happen? What was she eating? Her food intake consisted of a cup of coffee in the morning and her first meal at dinner-time consisting of a salad.

Here's your first clue and lesson about healthy and effective eating for men and women.

She so stressed her body by eating poorly that it was turning salad fixings into fat to store. Her body was doing what nature designed it to do when there is little or no nutrition being taken in - Store Everything As Fat For Later Use.

Shocked, she got herself back to healthy meals all day and began a fitness program, just to get active with a buddy. She was doing really well - reduced the stress on her body and was really happy that she had lost 2 dress sizes. Her fitness buddy urged her to jump on the scale to see how she was doing and, with reluctance, she finally did.

To her surprise, no her amazement she had put ON 25 pounds, now weighing in at 130 pounds. And, she still lost the 2 dress sizes.

Let me REPEAT that, so your brain doesn't go completely haywire. There is no question here. My friend told me that she had put ON 25 pounds and LOST 2 dress sizes! She looked great, felt great and was never going to starve herself again.

But wait, doesn't what happened blow the whole way we think about eating and weight? The whole paradigm is shifting.

My very luck friend had converted her fat to lean ratio by eating more and being active. Eating more?

Talk next time about how eating more food affects your weight.




Rick Lelchuk
Certified Weight Management Advisors
Miami, FL, USA
305-816-9955
http://goingfat2lean.com/minicourse.html





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The DXA Bone Density Test


The Bone Density test comes in many forms. You may have seen the small machines at Health Fairs or at your local pharmacy.

These devices measure bone density by ultrasound technology. It is inexpensive, portable and there is no radiation exposure. Several studies have shown it to be a good predictor of fracture risk. It is sometimes called Quantitative Ultrasound(QUS).

However, ultrasound is not recommended to monitor osteoporosis long term because of limited precision of the machine and the fact that bone mass at peripheral sites (e.g. heel) changes very slowly. If an ultrasound test reveals an abnormal result we suggest obtaining a confirmatory DXA scan of the hip and spine.

It is also possible to use Quantitative Computed Tomography (QCT) to measure bone density. It is used less often than DXA. It is more expensive, less reproducible and emits a higher radiation dose than DXA.

So let's talk a little about DXA. DXA is short for Dual X-Ray Absorptiometry. It is also known as DEXA, Bone Densitometry or the Bone Mineral Density (BMD) test/scan. It is really the 'gold standard' of bone density measurement techniques. DXA uses a very low radiation dose. The radiation is equivalent to the dose received when flying on an airplane from San Francisco to New York! So as you can see the exposure is minimal, but you should NOT undergo a scan if there is any chance of you being pregnant. DXA measures the BMD in one hip and in the lumbar spine. A few centers will measure both hips. Smaller, more mobile peripheral DXA devices are also used(pDXA). Talk to your physician about which Bone Density Test is available in your area.

So when you have had your scan you will be given a t-score. This is a statistical number that compares your bone density to that of a young adult. The more negative the t-score the worse your bone density. The lower the t-score the higher your risk of fracture. Take a look at this scale to see where your t-score lies.

The World Health Organisation classifies your t-score as follows:

T-SCORE better than -1.0 is NORMAL

T-SCORE from -1.0 to -2.5 is OSTEOPENIA

T-SCORE -2.5 or worse is OSTEOPOROSIS

On the day of the exam, eat normally, but don't take calcium supplements for at least 24 hours beforehand. Wear loose, comfortable clothing, avoiding garments that have zippers, belts, or buttons made of metal. Inform your physician if you recently had a barium examination or have been injected with a contrast material for a computed tomography (CT) scan or radioisotope scan; you may have to wait 10-14 days before undergoing a DEXA test. Women should always inform their physician or x-ray technologist if there is a possibility they are pregnant.

The results of a DEXA bone density exam are interpreted by a physician specially trained in Bone Densitometry.I am a Certified Clinical Densitometrist with the International Society for Clinical Densitometry (www.iscd.org). I send an interpretation of your results and a signed report to your primary care physician, who will work with you to develop a treatment plan. Usually available within a few days, your test results will be in the form of two scores:

T score -- This number shows the amount of bone you have compared to a young adult of the same gender with peak bone mass. A score above -1 is considered normal. A score between -1 and -2.5 is classified as osteopenia, the first stage of bone loss. A score below -2.5 is defined as osteoporosis. It is used to estimate your risk of developing a fracture.

Z score -- This number reflects the amount of bone you have compared to other people in your age group and of the same size and gender. If it is unusually high or low, it may indicate a need for further medical tests.

Despite its effectiveness as a method of measuring bone density, DEXA is of limited use in people with a spinal deformity or those who have had previous spinal surgery. The presence of vertebral compression fractures or osteoarthritis may interfere with the accuracy of the test. CT scans may be more useful in such instances. DEXA cannot predict who will experience a fracture, but can provide indications of relative risk.

Central DEXA devices are more sensitive than pDEXA devices, but they are also somewhat more expensive. The peripheral devices don't accurately follow changes in your bones during therapy. A test done on a peripheral location, such as your heel or wrist, may help predict the risk of fracture in your spine or hip. But because bone mass tends to vary from one location to the other, measuring the heel is not as accurate as measuring the spine or hip.




Adrian J Rawlinson MD

[http://www.osteoporosis-advisor.com]





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2012年8月30日 星期四

3 Tips for Improving Your Diet to Treat Osteoporosis


Many women suffer from Osteoporosis between the age of 45 and 60 which leads to bone loss usually affecting the spine, hips and ribs which can increase the risks of fracturing bones. It is referred to as the silent epidemic as until you fracture a bone you are unaware that you have it. Approximately 3 million people in the UK suffer from osteoporosis. If you have an early menopause or have a family history of brittle bones it may be advisable to have a DEXA scan which takes only a few minutes and can accurately detect your bone density.

It is important for all of us to adapt our eating habits and lifestyle if we wish to improve our health and quality of life as we age so that we can help prevent diseases such as Osteoporosis. Bone density declines naturally after the age of 35 however bone loss tends to be greater in females largely due to hormonal changes after menopause. Reduced levels of the hormone oestrogen increases the risk of Osteoporosis.

Bone mass is 80% influenced by genetic factors whilst 20% is environmental. Therefore even with a predisposition to Osteoporosis a healthy diet high in calcium and Vitamin D can help to prevent the condition.

The tips to improve your diet to treat Osteoporosis are:

1. Boost your dietary calcium intake

Calcium is essential to maintain healthy bones throughout adulthood and is vital for keeping your bones strong. The recommended daily calcium intake for adults is 700 mg but for anyone diagnosed with osteoporosis it should be increased to 1200 mg per day. It is better to obtain calcium from food rather than supplements if possible as the body absorbs it better. Good sources of calcium are sardines, swiss cheese and yoghurt as well as milk and green leafy vegetables. Low fat milk is still calcium rich as only the fat is taken out so will be beneficial if you have any weight concerns. A high calcium lunch could involve a bowl of creamed spinach soup, a canned salmon sandwich and a glass of semi skinned milk. A chicken with broccoli in cream sauce dinner with fruit and yoghurt will also be calcium rich. Both meals are easy to prepare. Snacks such as cheese or milk can be eaten throughout the day if you have a day where you have not been able to eat much calcium rich food in your daily diet.

2. Take Adequate Vitamin D

Vitamin D can be synthesized with the help of sunlight, however with the recent scares of skin cancer from exposure to the sun many of us now stay out of the sunlight as much as possible and therefore need to increase vitamin D rich foods in our daily diets to treat Osteoporosis. Vitamin D is an antioxidant which promotes the absorption of calcium and phosphate from food and is essential for the increased uptake of mineral by bone. A lack of meat, fish and dairy products can lead to this deficiency and women who are vegetarian and on low-fat diets increase their risk of a Vitamin D deficiency. Even if you are having enough calcium in your diet, Vitamin D is needed to absorb it properly so it is essential in the treatment of Osteoporosis. The main food sources are fish oils, herring, tuna, milk and eggs. Cereal fortified with vitamin D at breakfast with milk can be adequate for the day.

3.Limit alcohol intake

Alcohol impairs the absorption of nutrients so at a time when your body needs extra calcium and vitamin D, drinking alcohol can prevent the benefits of healthy eating. Alcohol contains calories but is void of any nutrients making it part of your diet that we can call 'empty calories'. This means consuming calories that can increase your weight whilst having little or no nutritional value. There is also an increased risk of falling or knocking yourself when you drink which is dangerous if you have weak bones as the slightest fall can lead to a fractured pelvis or leg. Alcohol is an anti-nutrient meaning it stops the beneficial nutrients being absorbed and therefore prevents the body recovering from Osteoporosis.

In conclusion anybody diagnosed with Osteoporosis or is at risk of getting the condition either from genetic, familial or being of menopausal age should see their doctor and have a scan and listen to their recommendations that may involve supplements or the use of herbal remedies such as black cohosh which is a Phytoestrogen resulting in oestrogen levels remaining higher.

However as a nutritional Advisor I would advise that you follow the three tips to improve your health and know that you are doing everything possible to help yourself. This and regular weight-bearing exercise will ensure that your quality of life improves.




Please come and visit us at http://www.ruralglow.com/ for courses and articles on improving your quality of life.





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An Overview of Osteoporosis


Osteoporosis is a condition characterised by loss of calcium from the bone matrix. It is typically a disease of post-menopausal women and elderly males. Although it tends to affect both males and females, females are more prone to the adverse effects of osteoporosis due to the following reasons:

1. Women have less bone mass to start with. Therefore they are more liable to lose calcium from bones.

2. Both testosterone and estrogens are important for bone health. But unlike women there is nothing like male menopause (At least not as a distinct clinical entity). Therefore women who are post-menopausal lose bone mass rapidly.

Before we go into the details of osteoporosis, it would serve us well to understand the basics of bone mineral metabolism. The bone is a dynamic structure consisting of organic and inorganic elements. The organic elements consist of collagen and elastin, while the inorganic elements consist of calcium and phosphate. Nearly 90% of body's calcium is present in bone and this calcium is constantly turned around. The bone as mentioned earlier is a dynamic structure. Everyday old bone is destroyed and new bone formed. The maximum bone mass is achieved by 30 years of age. Beyond this there is a constant decrease in the bone mass.

The female hormone oestrogen plays a major role in bone mineral metabolism. It is primarily responsible for the lengthening and closure of the epiphysis. It is also responsible for maintaining the overall bone health in women. Therefore after menopause when the levels of estrogens fall the loss of bone mass is accelerated. This is the reason why osteoporosis is fairly common amongst the post menopausal women.

There are many other causes for osteoporosis. Some of the major causes include:

1. Poor nutrition

2. Prolonged steroid use (greater than three months cumulative)

3. Hormonal disorders like Cushing's disease and hyperthyroidism.

Having understood a bit of bone mineral metabolism, let us now turn to the symptoms of osteoporosis. Osteoporosis per se has no specific symptoms. Women with osteoporosis may have vague non specific symptoms like fatigue, weakness and pain in bones. But these are not very specific and it is not possible to diagnose osteoporosis on the basis of these symptoms alone. The major problem with osteoporosis is the high risk of fractures it confers on women. Since the bones become weak due to loss of calcium, osteoporotic bones tend to become weak and break with trivial trauma. For example, most of us may not break a bone in a simple fall, but osteoporotic women may sustain fractures with even trivial falls. This is the major problem with osteoporosis. Apart from this, osteoporotic bones also heal poorly leading to delayed union or malunion.

Osteoporosis is diagnosed by measuring the bone density. The bone density is measured by a scan called DEXA scan. DEXA scan report bone density as standard deviations from normal. If a woman has -2 S.D then osteoporosis is diagnosed.

Once osteoporosis is diagnosed treatment should be instituted immediately. Treatment essentially consists of

1. Calcium supplements

2. Use of Biphosphonates

3. Fall prevention

A complete and detailed discussion of the management of osteoporosis is beyond the scope of this article and it may be found in my website. There is also an article on exercises for osteoporotic women and prevention of falls which you may find useful.

To conclude it is important to aware about the causes and prevention of osteoporosis as it can lead to serious problems later on in life. Prevention is more important because osteoporosis is rarely symptomatic, but can cause serious complications like fracture which heal poorly. Therefore be aware of osteoporosis.




Dr Sriram Ravichandran is specialized in women health issues and hosts a popular website http://www.pregnancyandchildcare.info on pregnancy and parenting issues. He has been guiding many women towards an healthy pregnancy and parenting for years. Do visit his website for high quality relevant information on pregnancy and parenting





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Doctor, What Do I Do If I Think I Have Osteoporosis?


Bone is a living tissue that undergoes constant change. This series of changes is called "remodeling." Old bone is removed and new bone is formed.

The structure of bone consists of a matrix composed of a framework of collagen and minerals. While the character of bone is different in different areas of the skeleton, the common thread is that if the collagen framework or the minerals aren't properly remodeled, then bone quality is compromised. This leads to an increased risk for fracture. The typical situation- and the one that is responsible for post-menopausal osteoporosis- is that too much bone tissue is removed and not enough is built. When this abnormal bone is subjected to daily wear and tear, "microcracks" in the bone accumulate leading to fracture.

The first place to start if you suspect you may be at risk for osteoporosis is to find the right kind of doctor. This is usually a rheumatologist who specializes in osteoporosis.

He or she will take a careful history looking for risk factors. Among the most common are: female gender, advancing age, family history, small body frame, Caucasian or Asian race, chronic kidney or bowel disease, cigarette smoking, alcoholism, high caffeine intake, and chronic steroid or blood thinner therapy.

Other medical conditions which may be associated with osteoporosis are diabetes, overactive thyroid disease, lung disease, alcoholism, and hormone (estrogen or testosterone) deficiency.

Ideally, a careful history evaluating a patient's risk for falls should also be taken. Impaired vision and environmental hazards such as poor lighting in the home, etc. should be looked into.

After the history, a careful physical examination looking for specific causes of bone loss such as thyroid disease, vitamin deficiency, or other conditions should be performed.

Then, a full laboratory workup consisting of complete blood count, erythrocyte sedimentation rate (ESR), thyroid blood tests, blood chemistries, urinalysis, serum vitamin D levels, and 24 hour urine tests measuring calcium and phosphorus should be obtained.

If there is evidence of fracture in the spine, x-rays may be obtained. Some people may have what are called insufficiency fractures. These are fractures that develop spontaneously in people with very low bone strength. Often these types of fractures will not show up on regular x-ray. Bone scans and magnetic resonance imaging (MRI) may then be required. Special urine tests for bone markers may also be ordered. These urine tests may yield a clue that bone is undergoing improper remodeling.

A bone density scan (also called a dual-energy x-ray absorptiometry scan or DEXA) is mandatory! These scans should be interpreted by a trained rheumatologist. This scan measures the actual "thickness" of bone. DEXA scans are also an excellent method for evaluating the effectiveness of drug therapy... once the patient has been started on the proper medication.

In some instance, a bone biopsy may be required. This procedure involves the extraction of a plug of bone from the pelvis. This is done using local anesthetic and provides a specific look at bone architecture.

In future articles, treatment of osteoporosis will be discussed.




Dr. Wei (pronounced ?way?) is a board-certified rheumatologist and Clinical Director of the nationally respected Arthritis and Osteoporosis Center of Maryland. He is a Clinical Assistant Professor of Medicine at the University of Maryland School of Medicine and has served as a consultant to the Arthritis Branch of the National Institutes of Health. He is a Fellow of the American College of Rheumatology and the American College of Physicians. For more information on arthritis and related conditions, go to: Arthritis Treatment





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2012年8月29日 星期三

Lose Weight - Do You Need to Lose One Pound of Fat Per Week?


There are many products sold to help you lose weight. You don't need another product, you simply need correct information. To know if you should lose fat you need to know your BMI or Body Mass Index. it is a ratio of your weight to your height. You can search Google for a BMI chart or calculator or go to my blog where I have such links available. If you are in the over weight or obese category by BMI you need to lose some fat.

If you are in the normal or acceptable BMI category you are not off the hook yet. Some people are what I call skinny fat. They are normal weight but have so little lean tissue, they still have too great a percentage of their body weight as fat. They may not need to loose weight but they do need to improve the percentage of lean tissue on their frame.

There are 5 ways to check your body fat percentage. The easiest is an electrical method. You stand on a scale or hold an instrument in your hands and a small imperceptible electrical current is sent through your body. The more muscle you have the more water in your body and the faster the current moves. The instrument will calculate your body fat percentage from the speed of electrical conduction. This like other methods is an estimate within 3-5 %. It is close enough to make decisions about your percentage of lean tissue as it relates to your total weight. Calipers, measuring with a tape, Hydrostatic weighing, and the DEXA scan are the other 4 methods.

After you are sure you need to lose fat weight, you need to know your resting metabolic rate (RMR). It can be directly measured but can also be closely estimated using different formulas for men and women. In addition to knowing the formula, you need to know the person's height, weight and age.

The formula for men is 66 + (6.2 x wt. in lb) + (12.7 x ht. inches) - (6.8 x age in years)

For women it is 655 + (4.4 x wt. in lb.) + (4.3 x ht. in inches) - (4.7 x age in years)

RMR is the number of calories needed each day to maintain your weight at bed rest (no activity).You take that RMR (number of calories) and multiply it times an activity factor. These factors are 1.1, 1.2, 1.3, and 1.4. 1.1 is for sedentary activities. This person would not walk except to the car, always ride the elevator, park close to the store and not do any exercise except minimal household and work chores a few minutes each day. The more days of activity and the more vigorous the activities, the larger activity factor you use. Check the web or my blog for more information on activity factors

Once you know your total calories needed per day, you are ready to decide how you will lose your one pound of fat per week. One pound of fat stores 3500 calories of energy. If you want to lose one pound in 7 days, each day you must reduce your energy intake by 500 calories or increase your energy need 500 calories with more activity or a combination the two.

To summarize

1. Know your BMI

2. Know your body fat percentage

3. Calculate your RMR

4. Multiply your RMR by the appropriate activity factor

5. Decide how you are going to reduce your calories and by how much

6. Don't reduce calories below 1200 per day

7. Keep records of food intake and activity levels each day.




I invite you to learn more from Bruce L Bair, life and wellness coach and PA.

Consider joining my site for women ages 40-65. It will help you with the issues of peri-menopause and menopause. Each month Basic members receive written content and at least one mp3 of an interview with an expert.

Visit http://FemaleMenopauseMentors.com and sign up for a free 30 day basic membership now.





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Body Fat Testing Methods


Knowing how much you weigh can be beneficial, but knowing your body fat percentage can be even more enlightening. The Body Mass Index (BMI) is a tool developed for large populations to determine levels of obesity, but only frame size and weight were factored into the equation. As a result, a bodybuilder with 7% body fat may show up on the BMI index as being obese. For this reason it is more beneficial to focus on your body fat percentage than your BMI.

I think knowing your body composition is important for anyone who is trying to maintain a healthy weight. Body Fat can be measured in a variety of ways. Some are more affordable than others, some are more convenient, and some offer greater accuracy. Here's a summary of your options.

Skin calipers-Calipers are used to measure the thickness of various fat locations on the body and then these measurements are plugged into an equation. It is relatively accurate but there is great possibility of human error if the technician taking the measurements is unskilled or inconsistent. Some people don't like to have their fat manually pulled out and measured with a gauge either.

Bioelectrical Impedance-These are common in gyms or on body fat scales. A small electrical charge is sent through the body and your body fat is estimated by how long it takes to pass through your body. The electrical impulse travels faster through muscle than it does through fat. These are usually not as accurate since the charge may just arc through the upper or lower body and as a result may not give you a complete picture of your overall fat. Hydration levels can also skew the results.

Hydrostatic Weighing-This is an older method that uses Archimedes principles of water displacement. You will probably only find these at a University since they are so large and expensive. You sit in a little dunking chair and blow all the air out of your lungs, then you are lowered into a small pool of water as you hold still as long as you can. The water displacement is measured to help determine your body fat. It is difficult and awkward to do but very accurate.

The Bod Pod-The Bod Pod looks like Mork's egg spaceship. It is a small chamber that uses the same displacement principles previously discussed, but instead of water it uses air. You just hold still once inside for about a minute while it calculates your body fat.It is very accurate and easy to use. The disadvantage is that you may not like it if you are claustrophobic.

Dexa Scanning (Dual Energy X-Ray Absortiometry)-This tool was originally developed to analyze bone density. It is basically a bed you lie on as an X-ray slowly scans your body. It is slow but very accurate. It is also extremely expensive. Not only does it tell you what your body fat % is but it's detailed analysis breaks down exactly where the fat is throughout the body such as torso, arms, legs, etc.

Remember fat is not necessarily bad, your body needs a certain amount to be healthy. Unfortunately most Americans have exceeded the healthy level and are at a greater health risk due for a variety of diseases to having excess fat.




http://www.yourfitnessquest.com





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Part Two: Taking Care of Your Health


The more I converse with people the more I understand that you really need to take an active role in your healthcare. We all assume that the Doctor we choose knows exactly what is going on with our health issues and knows best how to keep us in tip-top shape. I haven't met anyone yet who will give me the thumbs up in this category. We need to be pro-active in what our physical, mental and emotional body needs. Part one dealt with attitude adjustments and in this I will attempt to guide you in a direction to decipher some of the physical needs.

A good honest rapport with your doctor is a must. If you have a doctor you fear or will not work with your choices of care such as nutritional supplements and/or chiropractic, you may consider the need to change doctors. Some do not believe in what supplements can do, yet behind the scenes they utilize them for themselves and their families. You can also agree to disagree and keep them to do your blood work and perform the necessary tests to help guide your success in this aging process.

The place to begin this treasure hunt of health is with your blood work. Mid Life offers a great deal of change in all aspects of your life. Finding out your baseline in all areas of body function will guide you in the necessary changes you need to make concerning diet, exercise, meds or supplements and whatever therapies would be beneficial for optimum aging performance.

What do I mean by baselines?

For bones: Dexa Scan

Colon: Colonoscopy

For Women: Mammogram and Pap smear

Blood Work: on top of the usual add C-Reactive Protein, Homocysteine, Fibrinogen, and HGBA1C, Also a complete hormone panel that includes DHEA

Teeth; Complete dental evaluation

Eyes: Complete exam and check for Cataracts, Macular Degeneration

Glaucoma.

It would be really great if you have been health conscious all along but whether you have or not the above is truly a great way to determine where you are now and what is necessary for quality of life for the next chapter of your anti-aging process. Knowing is half the battle and no matter how hard you try denial doesn't do a positive thing for you. You need to give yourself permission to take care of yourself as well as you do others in your life. Start removing negative things from your life whether it is food, friends, stuff or inactivity. Get excited about yourself. Dress for living! Wear all those clothes that you know you look good in but only save for special occasions. Today you are special and wait no longer. Make better choices of people you want around you, foods that will taste good and offer your body a helping hand. Don't be afraid to take an active role in yourself. Don't wait for it to be asked of you or to be in trouble before you find out you need to alter your lifestyle. Get quiet, self evaluate and don't think you're above needing changes. There is always something you could improve on. Aging does funky things to everyone and knowledge along with action is the only things that can keep your changes to a minimum. In the process of aging, ignorance is not bliss. See you for Part 3 or head over to http://www.aging-baby-boomer-guide.com for more right now!




Marge Pickering-Picone is a Nutrition Consultant for Professional Nutrition Services of Rochester, Inc. and the Founder of http://www.aging-baby-boomer-guide.com which is a website for the Baby Boomer to find reliable information for facing the changes that are fast approaching.





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2012年8月28日 星期二

Osteoporosis - A Largely Preventable Condition


What is Osteoporosis?

Osteoporosis is a loss of bone mineral density often associated with old age, leading to bone fragility and fracture. Because the bones are weakened, such fractures can result from relatively minor traumas such as carrying grocery bags or even a sneeze! Fractures to the hip can be due to a fall and can significantly compromise quality of life and ability to walk. Statistics show that 1 in 4 American women and 1 in 8 American men over 50 have osteoporosis. This is a very disheartening statistic considering that osteoporosis is a largely preventable condition. Osteoporosis is also usually clinically silent until a fracture occurs, so it can go unnoticed for years. This is why bone density scans (DEXA scans) are often recommended to postmenopausal women.

Risk Factors:

There are both modifiable and non-modifiable risk factors for osteoporosis. Well known non-modifiable risk factors include age, female gender, family history of osteoporosis, being fair-skinned and having European descent. Women who have had hysterectomies are also at a higher risk because hormones such as estrogen have a protective effect on bone density. Certain metabolic diseases and medications can also affect the body's chemistry and bone mass. What we are most interested in, however, are modifiable risk factors. Modifiable risk factors are lifestyle choices. Some such risk factors include: smoking, having a sedentary lifestyle, low body mass and certain dietary factors.

Prevention:

Prevention of osteoporosis starts now! Peak bone density occurs between the ages of 25 and 35, gradually reduces with age and then at menopause the downward slope becomes steeper. Here are some great tips...

1) Exercise:

Exercise is the most important preventative strategy for osteoporosis. Weight-bearing aerobic activities help to maintain and even increase bone mass. Weight-bearing exercises are any exercise done on ones feet such as jogging, hiking, stair-climbing, step aerobics, dancing and weight lifting. The body adapts to the stresses placed on it by building stronger muscle and bone. Wolff's law pertains to bone - bone remodels over time to become stronger when loaded. The converse is also true - when bone is not regularly loaded, it becomes weaker.

2) Maintain a healthy body weight:

Being underweight is a risk factor for osteoporosis, thus maintaining a healthy body weight is important.

3) Stop smoking:

Those who smoker have 10% lower bone density than an average person of the same age. Fractures also heal more slowly in smokers and overall healing is compromised.

4) Modify your diet:

Excessive alcohol consumption inhibits calcium absorption and is associated with osteoporosis. Diets high in protein (animal meat), caffeine and soft drinks (containing phosphoric acid) area also problematic, resulting in calcium loss. High consumption of fiber, oxalates and high zinc foods decrease calcium absorption from diet. Conversely, alkaline forming foods (such as fruits and vegetables) appear to be beneficial. Legumes containing phytoestrogens (such as soy, chickpeas and lentils) also appear to have protective effects on bone mass. Nutrition has a very important role in bone health so it is essential to ensure a healthy, balanced diet with adequate intake of the necessary vitamins and minerals.

5) Improve your digestion:

Poor absorption leads to deficiency. Consider low allergenic diet and probiotics.

6) Consider supplementation:

Supplementation is not a replacement for a healthy, balanced and nutritious diet. A healthy, balanced diet is a must! However, it may become necessary when deficiencies arise. There are also some vitamin and mineral supplements that are specially formulated to address low bone density. The following seem to have protective effects on bone density: calcium citrate, vitamin D, vitamin K, magnesium, boron, isoflavones and omega-3 fatty acids.

Managing Osteoporosis and Low Bone Density:

Much of the same advice for prevention of osteoporosis and low bone density is also used for the management. It is also important to eliminate fall risks so as to prevent fracture. Your family doctor may recommend a medication. Unfortunately, many medications have unwanted side effects. Be sure to ask a lot of questions regarding benefits as well as risks for some of the options such that you may make an informed decision regarding your health.

Can I Still See a Chiropractor if I Have Low Bone Density or Osteoporosis?

Many chiropractors offer gentle techniques for individuals who have low bone density or osteoporosis. Be sure to tell your chiropractor if you are aware that you have this problem.




Dr. Serbinski, DC, BSc(Hons) graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. Dr. Serbinski believes in the benefits of chiropractic for pain relief, correction of mechanical problems of the musculoskeletal system and for general wellness. She tries to encourage all her patients to exercise on a regular basis because exercise along with chiropractic, good nutrition, rest and a positive outlook are all important aspects of a healthy lifestyle. Dr. Serbinski is currently practising chiropractic in North York, Toronto. Visit her website at http://drserbinski.ca





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How Do You Measure Body Fat?


Health enthusiasts are adept in many ways of keeping their bodies fit and well. Their main priority is to ensure that their bodies are healthy as this would help them avoid being affected by different illnesses. One of the major considerations of health enthusiasts is the amount of fat their bodies contain.

Fats are needed by your body mainly to serve as energy reserves for your daily activities. They also help in the digestion and absorption of certain vitamins as well as in the promotion of healthy skin and hair. But of course, as in most substances present in your body, too much fat can be detrimental. They can cause various diseases, particularly in the heart and the entire circulatory system. This is why you have to be sure that you have just the right amount of fat in your body. To do this, you can engage in a few methods in measuring body fat.

Probably the most common method that is recommended in most medical institutions is the use of a DEXA scan. The Dual Energy X-ray Absorptiometry scan, although rather expensive, enables the measurement of three different compartments: 1) total body mineral; 2) soft lean mass; and 3) fat tissue mass. The scan would also determine how fat is divided among the different parts of your body so it would help you check which has the most fats in it and engage in proper diet.

Another way that you can use to measure your body fat is through the U.S. Navy or the anthropometric method. You can do this with a simple cloth tape measure. In this method, you measure the circumferences of your waist, neck, height and hips. Waist measurements are for the men while hips measurements are for the women. Estimate body fat percentages are the results of this method.

Finally, you can use the skin fold method. The tool for this method is called the skin fold caliper, a pair of tongs that has a ruled measuring scale in between. The calipers gather skin and take the corresponding measurement through the scale. You can use this at any time but it is suggested that you do so with a medical professional and gathering the same amount of skin in one particular part of your body only.

You should give body fat measurements great consideration to ensure that you maximize your health potential through the times. Ask your trusted doctor about the effects of body fats and ask for solution too.




Hi. I'm Karen. Ever since my friend introduced me to osteopathy, I've been a huge fan. My osteopath gets me back on track when needed. Ever since I've delved further into understanding the body and how to get the best from it.





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Diagnosing Osteoporosis - Get The Picture


Diagnosing osteoporosis is an important health initiative that must be taken seriously since the health cost associated with an inaccurate or a missed diagnosis can be costly in the arena of health consequences for years to come.

When diagnosing osteoporosis it is important to determine if the osteoporosis is of a primary or a secondary nature as the treatment is different for each cause.

Secondary osteoporosis is related to the fact that something else is causing the development of osteoporosis, for example, collagen disorders such as osteogenesis imperfecta, and Marfan's syndrome, bone marrow disorders such as multiple myeloma, lymphoma, or even chronic alcohol use, or endocrine disorders such as, Cushing's disease, diabetes, or a hyperthyroidism.

When diagnosing osteoporosis the best test on the market today is the DEXA scan. This test takes about 10 minutes to perform, is completely painless, and is associated with very limited radiation exposure. The DEXA scan passes the x-rays through the bones of either the hip, the spine or the wrist to assess its density.

The results of the tests are then compared to the normal baseline of the young adult population as well as to the age and gender control groups. The DEXA scan will be able to determine if you are at a higher risk for sustaining a fracture.

DEXA scans are recommended for all women over the age of 65, postmenopausal women under the age of 65 who have multiple risk factors, patients who have endured long-term oral corticosteroid use, and patients with a hyperparathyroidism.

Diagnosing osteoporosis is a fairly simple thing to do for any health care practitioner. It is also a critical piece of your healthcare puzzle.

A complete history and physical along with appropriate bone scans can help your physician to determine if you have osteoporosis.




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Osteoporosis - What can I do to Prevent it?


Osteoporosis is a silent disease. You normally don't know it until something like a fracture occurs. In reality, your bones have been losing strength for years.

There are millions of people with osteoporosis, and the vast majority of them are women. Bone is a living tissue that consistently breaks down and rebuilds. As we enter our 40's and 50's, the rebuilding is having a hard time keeping up with the breaking down...thus a net loss.

While some of the risk factors cannot be modified (family history, small body frame size, racial/ethnic makeup, surgery (removal of ovaries) and menopause), other factors can be modified, and thus prevent or delay the onset of osteoporosis.

So what can you do?


Eating a diet rich in calcium throughout life is important. What does that mean? Low fat dairy food, canned fish with soft bones such as salmon, dark green leafy vegetables and calcium fortified foods.

If you need a supplement, the current recommendations are for people over 50 to have about 1200mg per day between diet and supplementation. Studies on women with osteoporosis in nursing homes have been shown to have a reduction of fractures just from calcium and vitamin D without other interventions.

Vitamin D is necessary for your body to absorb the calcium. Being out in the sun for 20 minutes every day is usually sufficient. Foods that are high in vitamin D include eggs, fatty fish, cereals and fortified milk. Many calcium supplements and multivitamins have vitamin D as well. Recommendations include 400 IU of Vitamin D per day if you are less than 70 years of age, and 600 IU if you are over 70.

Exercise! Once again the "E" word presents itself. Weight bearing exercise actually prevents the loss of bone. The stress on bone when you walk, play tennis, jog or dance actually stimulates your bone to increase its density. Not only that, but your improved muscle strength will protect you if you should fall. Once again, the current recommendation for exercise is 30 minutes of activity daily.

Some medications can increase your risk for developing osteoporosis. For example steroids, some anti-seizure medications, some cancer medications, and long term use of Depo-Provera (birth control). If you take too much thyroid medication, or your thyroid glad is overactive your bone could be stimulated to break down faster. Talk with your provider to see if any modifications can be made.
What else? Smoking, carbonated beverages and excessive alcohol have all been implicated in increasing you risk for osteoporosis. Consider eliminating, or at least reducing these habits from your life.

Recommendations:


Get a gone density scan (DEXA). They are non-invasive and give an accurate measurement of your bone density. The heel test will only give you a ball park figure, and are not always accurate. The DEXA scan will give you a T-score which will tell you and your provider if your density is normal, if you have osteopenia (pre-osteoporosis), or osteoporosis. With that information you and your provider can decide on the best plan of action for you.

If you have osteoporosis, follow the treatment recommendation of your provider, incorporate the dietary and activity recommendation made here, and work to reduce your risk of falls in your home.

Good health practices will go a long way in preventing and treating any problems. Once again, diet and exercise play a major role in this largely preventable disease.


Women today want to live long, healthy and active lives. Prevention and early treatment of osteoporosis will go a long way towards vibrant and successful aging.




For over 26 years, Barbara C. Phillips, MN, NP has been involved in health care. Now, as the founder of OlderWiserWomen, LLC, that experience and passion is focused on Women who want to experience the freedom, magic and wisdom of successful aging. She can be reached through http://www.OlderWiserWomen.com





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2012年8月27日 星期一

How Osteoporosis Is Diagnosed


Osteoporosis is the most common metabolic bone disease in existence. The fractures seen with osteoporosis produce significant health issues and the economic burden to the health care system is incredibly high. The cornerstone of evaluation for osteoporosis is bone mineral density (BMD). It correlates well with fracture risk and allows doctors to not only determine if medication treatment is necessary but also the response to that treatment.

Initial methods of determining bone mineral density relied on standard x-rays and looking at trabecular bone patterns with grading. This turned out not to work well at all. This was in the 1950's timeframe and by the 1960's, single photon absorptiometry came into existence. Eventually this turned into dual photon absorptiometry, which was very good at differentiating bone from soft tissue.

The standard of care that has been developed for BMD is dual energy x-ray absorptiometry (DXA). This technology differentiates between bone from soft tissue by evaluating photon beams that are transmitted through two different energy levels. As the beams travel through the various tissues, they become weakened differently.

A DXA measures bone mineral density along with area. The BMD is divided by the area, and that is converted to a T score. Performing serial testing allows one to determine BMD changes over time.

The World Health organization defines bone mineral densities according to this T score. A normal T score is equivalent to that of a "young normal" which is within one standard deviation of normal. If one's T score is between 1 and 2.5 standard deviations lower than these normal, the World Health Organization defines it as osteopenia. Anything above 2.5 standard deviations falls into the category of osteoporosis.

The National Osteoporosis Foundation suggests that one should inititate medication treatment for those with a T score below 2.0. They have also published major risk factors in their treatment guidelines which include: Personal history of fracture, Family history of fracture, Current cigarette smoker, and weight less than 127 pounds.

They have also recommended the various groups that should be tested with DXA. They include: All women over age 65, Postmenopausal women with major risk factors, All people over age 50 who suffer an osteoporotic fracture and anyone taking long term corticosteroids. With regards to men, anyone over age 70 or experiencing a hypogonadal condition should be tested.

Depending on the T scores resulting from the repetitive DXA scans, treatment decisions can be adjusted consisting of anti-resorptive agents along with weight bearing exercise.




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5 Facts on Body Fat Testers - Fats Are Essential For Your Body But Too Much is Unhealthy


It is a common assumption among us that because we have a healthy weight, we are undoubtedly healthy. What we don't know is that belonging to a healthy weight range does not guarantee that we are healthy because we may have too much body fat without us knowing it. This is where body fat testers come into play. The use of a tester to keep track of fat can augment the chances that there is no need to worry about acquiring chronic medical problems.

Here are five things you should know about these body fat testers:

o Fat is vital for the body to function at its best. However, too much of everything can be unhealthy. Knowing one's fat would help a person achieve his weight loss goals. The best way to find out one's fat is through a body tester. The best time to test your fat would be in the morning before taking your breakfast and after drinking a glass of water.

o The most common testers are calipers. The preciseness of the results is based on the capacity of the person undergoing the measurement to take the muscle apart from the skin. There are also other factors that affect the preciseness of the tests such as race, age and the time of day when the testing is done.

o Instead of using a bathroom scale to check your weight, it is better to use a bio electric impedance analysis scale or a fat monitor. It concurrently measures one's weight and fat by remitting a painless signal.

o Hydrostatic testing is one of the most exact testers. This type of tester utilizes the amount of water dislodged by an immersed body to measure body fat.

o DEXA scanning gives a comprehensive examination and gauges the solidity of your bones and the weight put on by other tissues and organs aside from muscle and body fat.




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Osteoporosis - Bone Up On Treatments For Both Women And Men


Lost some of your backbone? If so, you may not even know it.

According to the National Osteoporosis Foundation, bone loss, in its initial stages, can occur without causing symptoms.

Such was the case for me. My wake-up call, however, came 16 years ago, at the age of 50, when I discovered that I had fractured three ribs, without ever knowing how. I had also lost four inches in height.

A bone density test, or DEXA scan, revealed osteoporosis.

"Osteoporosis is a life-threatening disease" says endocrinologist Dr. Dan Wood, of the Mid Coast Medical Group in Bath, Maine.

"As many women die of hip fractures, as die of breast cancer," he says.

But the problem is not limited to women. Every year, 80,000 men suffer a hip fracture, and unfortunately, one-third of these men die within a year, according to information released by the National Osteoporosis Foundation.

Indeed, one in eight men, as well as one in two women over 50 risk suffering an osteoporosis-related fracture, says Dr. Ingrid Eriksson, director of the Central Maine Osteoporosis Center at the Central Maine Medical Facility, Lewiston, Maine.

Despite these alarming statistics, medical developments suggest that osteoporosis may be preventable and treatable in both women and men. For example, the prescription medication, Fosamax, which was approved for treatment of osteoporosis in post-menopausal women in 1995, has been approved for treatment in men.

Recent studies, however, have indicated that there may be problems with taking this drug related to loss of jaw bone, so check with your doctor first about this new development.

Another drug which offers more protection for people who have already have had several broken bones, is the prescription, Forteo, a daily injection of PTH, or Parathyroid Hormone. Forteo can reduce fractures by up to 70 percent, according to my endocrinologist, Dr. David G. Robertson, Atlanta, Georgia. In fact, I am now taking these injections because Fosamax did not work for me.

"These medications are not about making you young again," says Dr. Eriksson. "They are about giving you your independence." And isn't that what all of us want?

For more information, go to the National Osteoporosis Foundation website: www.nof.org. The book, Strong Women, Strong Bones by Miriam E. Nelson is also excellent.








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2012年8月26日 星期日

Osteoporosis - Are We a Victim?


Osteoporosis is defined by WHO as a reduction in bone mineral density, more than two standard deviations below the corresponding age and sex matched control. It is usually defined as a disease involving elderly women who are post-menopausal. This is clearly one of the biggest subset of the patient spectrum. But, in addition, it may affect elderly men as well. And is some pathological conditions, it may affect much younger population. So, by far, nobody is immune to this disorder.

Among the many contributing factors that precipitate osteoporosis, the most important is prolonged immobility. Post-menopausal women (due to lack of estrogen), prolonged steroid therapy, anti-convulsive therapy, hypo- or hyperthyroidism, and alcoholism are among the common causes of osteoporosis.

A backache is the commonest complaint. In some patients, the diagnosis is first made when they present with a fracture of the vertebral body (most common), lower end radius (forearm) or fracture neck femur (hip). Such patients need treatment for the fracture and continued long-term prophylaxis to prevent subsequent similar events.

The golden rule to prevent osteoporosis is exercise.

This helps in adequate channelization of the Calcium and Vitamin D reserves of the body. Along with Calcium and Vitamin D supplementation in diet, and medication that block bone eating cell activity help restore the balance. Women in post-menopausal age group may need Hormone Replacement Therapy.

The medical treatment for osteoporosis includes the following categories:

1. Calcium and Vitamin D supplementation- Up to 1500 mg of Calcium in divided doses with 400 I.U. of vitamin D per day.

2. Estrogen supplementation- In post-menopausal women suffering with osteoporosis

3. Bisphosphonates- Osteophos in daily or weekly or even monthly depot injection may be administered.

4. Calcitonin- Nasal spray in the dose of 200 I.U. per day

5. Parathyroid Hormone- A novel drug with good result is low dose para-thyroid hormone; drawback is cost.

The usual duration of therapy is 18-24 months, and Dual Energy X-ray Absorption (DEXA) scan is a good guide to both diagnosis and following treatment efficacy. Osteoporosis of men is a well known entity now. Usually considered as a disorder of women, it may affect men as well in all age groups. In elderly, it is often labeled as senile osteoporosis.




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The Problem of Osteoporosis and Pilates


I. The Problem of Osteoporosis

An osteoporosis web site opens with this question, "Did you know that a woman's risk of osteo-related fracture is greater than her risk of cervical, uterine, and breast cancer combined?" Then why do people laugh when I tell them that I'm scheduled for a baseline DEXA Scan next week at the age of 38? "Why do you need one, you're so young?" "But you exercise and eat well, why worry?" And my personal favorite, "You are so body aware, wouldn't you know if you had a problem?" Even with all the media discussion about osteoporosis and the fact that one in two women over the age of 50 will experience an osteoporosis related spinal fracture people still don't take the problem to heart.

In fact, I can check off twelve possible risk factors for osteoporosis:

1) I am Caucasian.

2) I am female.

3) I suffered from severe endometriosis.

4) I was treated for the latter with GnRH inhibitors and Depo-Provera, both proven to cause bone loss.

5) I did not have a menstrual cycle for over 18 months during said treatment.

6) I over-exercised as a teenager.

7) I ate too little as a teenager.

8) I entered menopause at age 27 after a hysterectomy with removal of both ovaries.

9) I never gave birth.

10) I have a small frame.

11) I smoked for approximately 10 years.

12) I am adopted and do not know my family medical history.

Not only am I at high risk for osteoporosis, I do a lot of Pilates (at least 2-5 sessions per week) in addition to teaching and teacher training. And there are a lot of Pilates exercises that I will need to stop doing or radically modify if my bones are weak.

The issue of osteoporosis comes up a lot at my Pilates studio. My clients are mostly caucasian women over 50, many of whom are breast cancer survivors. On the whole, these beautiful active women all look pretty healthy. They have decent posture, play tennis and golf, walk a lot, and really try to eat well. They have access to the best doctors, the latest medical treatments, and the most cutting edge gyms, personal trainers, and Pilates studios. Even so, most of them have low bone density--osteopenia and osteoporosis (more on the difference in a minute) and the majority move on a daily basis in ways that put them at greater risk of fracture--EVEN THOSE WHO HAVE GONE TO CERTIFIED PILATES TEACHERS AND PERSONAL TRAINERS. It is important that you educated yourself about osteoporosis so that you will know what to do and not do for yourselves and those you care about.




Lynda Lippin, resident Pilates teacher at the exclusive Como Shambhala Spa at Parrot Cay Resort, Turks and Caicos Islands.

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Osteoporosis Treatment and Prevention Options


Every year millions of people, mainly post-menopausal women, are diagnosed with osteoporosis, an abnormal loss of bony tissue resulting in fragile, porous bones. Fortunately, there are many treatments available from both prescription drugs and natural supplements. The most common drugs prescribed by doctors are bisphosphonates, which have been shown to reduce bone loss, increase bone density and reduce the risk of fractures. They are taken orally via tablet under the following names:

Ibandronate (Boniva)

Alendronate (Fosamax)

Etidronate (Didronel)

Risedronate (Actonel)

Taken by injection once per year:

Zoledronic Acid (Reclast)

Alternatives to Bisphosphonates

While these bisphosphonate drugs are very effective in reducing bone loss, many patients do experience mild to severe side effects. These can include heartburn; painful swallowing; chest, bone or muscle pain; stomach upset or even osteonecrosis of the jaw (also known as jaw bone death). As an alternative, doctors may prescribe Raloxifene (brand name Evista) that is not a bisphosphonate. It has the added benefit of possibly lowering the risk of invasive breast cancer in post-menopausal women.

Historically, hormone replacement therapy (HRT) was a popular treatment for osteoporosis. However a 2002 study by the Women's Health Initiative found an increased risk of invasive breast cancer, heart disease, stroke and blood clots in women who took estrogen plus progestin for long periods of time. In the same year, the National Cancer Institute study found an increased risk of ovarian cancer in those who took estrogen for hormone replacement therapy. Today many doctors are now discouraging the long-term use of HRT for the treatment of osteoporosis.

Calcitonin (Calcimar) is also a hormone that inhibits the cells that break down bone and decreases further bone loss in patients diagnosed with osteoporosis. Administered by nasal inhaler or as an injection, the results from Calcitonin have been found to be significantly less than that of bisphosphonates or estrogen and may be limited to the spine.

Natural Osteoporosis Treatment and Prevention

The very best way to prevent osteoporosis is by diet and exercise, starting at a very early age. Those who limit the use of alcohol, tobacco and caffeine, perform weight bearing exercises and take calcium and Vitamin D supplements reduce their risk of losing bone density. Don't let osteoporosis sneak up on you, be sure to ask your doctor about DEXA scan testing, to assess your bone mineral density.




This article was written to support Natural Osteoporosis Treatment Options.





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How is Osteoporosis Diagnosed?


What are the methods for diagnosing this bone disease and what will your doctor recommend? These are very serious questions that might be weighing on your mind as you sit in the waiting room before you see your doctor. Below you will find some of the diagnostic procedures explained, and hopefully you will not feel as nervous about seeing your doctor.

To accurately receive a diagnosis of osteoporosis, four medical practices are involved. Diagnosis consists of a physical examination, laboratory tests, medical history and, lastly, though most revealing, a bone density test. Each part of the diagnosing process plays a role in measuring the disease's progression. This evaluation provides vital information about potential causes and the decreased amount of bone mass, as well as determining risks towards bone fractures.

So you will clearly understand each part of the diagnosing for osteoporosis process, the following informative research defines what is involved.

Your doctor will begin the diagnosis for possible osteoporosis by asking you a number of questions. These questions will be directed towards your daily diet, and what kind of activities you normally do throughout each day. Then, your doctor will talk with you about any medications, vitamins or supplements that you may be taking. Finally, your doctor will do a thorough physical examination. This completes the medical history and physical evaluation part of the diagnosis process.

At the laboratory, a lab technician will take a sample of your blood. Next, you will be asked to give a sample of your urine. Having given the samples, your visit to the lab, for the purpose of diagnosing osteoporosis, is done. From this point, it is time for the laboratory technicians to begin their tests.

Now you have arrived at the final part of your diagnosis for osteoporosis, which is radiology. At the radiology department, a technician will be taking sophisticated and specialized X-rays of targeted bones within your body. It is through the highly technical scanning within this advanced type of X-rays that will pinpoint any signs of osteoporosis.

Over the next few days, you will be waiting to learn the results from your being tested for osteoporosis. During this time, the medical technicians are conducting and reviewing your tests, in order to provide your doctor and you with a diagnosis. The diagnosis will prove whether or not you have, or are developing osteoporosis.

Make it a priority, as a maturing woman, to schedule an appointment with your doctor for osteoporosis diagnosing. Such testing can either ensure your physical well-being.




Do you have osteoporosis or do you think you might develop osteoporosis? Living an active and healthy lifestyle can help you with osteoporosis. Don't wait to help you body!





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2012年8月25日 星期六

Obesity, What's The 'Big' Deal Part 3


Previously we have discussed the obesity epidemic, the Surgeon General’s warning, associated risks of this condition, the definition of obesity and overweight, as well as some of the excuses and lifestyle factors associated with obesity.

In this issue we will discuss some methods of fat calculation, and cut off levels associated with increased risk.

Methods of Fat Calculation

There are numerous ways in which to calculate the approximate fat content of an individual’s body. Some of the more commonly known methods are: BMI (Body Mass Index), DEXA (dual energy x-ray absorptiometry), bioelectrical impedance analysis, skin caliper pinch tests, and underwater weighing.

The most direct measures of body fat, such as underwater weighing or DEXA scanning, are impractical for use. Indirect estimates of body fat are more practical. (1)

Body Mass Index

One of the most commonly used methods is BMI due its ease of use. The calculation for this is BMI = weight (in Kg)/height (m)². The values for different ages show relative health risks.

Although BMI has been used to evaluate overweight and obesity in adults for many years, it has recently been recommended for the screening of children and adolescents. With this change you can use it from the age of 2 years through to adulthood. However, BMI is used differently to define overweight in children and adolescents than it is in adults. (2)

Overweight in children and adolescents is defined as a BMI-for-age at or above the 95th percentile on the CDC growth charts. The risk of overweight for ages 2-20 years is defined as a BMI-for-age between the 85th and the 95th percentiles. (2)

a BMI of 27.3 or more for women and

a BMI of 27.8 or more for men.

The World Health Organization assigns an increasing risk for developing other conditions including hypertension, type 2 diabetes mellitus, and cardiovascular disease for people with higher BMI’s as compared to persons of normal weight.

Normal is defined as having a BMI between 18.5 and 25 for those of European descent and for those of Asian descent, a BMI of 18.5 to 23 is normal.(1)

Fat Distribution

In addition to an increase in total body fat, a proportionally greater amount of fat in the abdomen or trunk, compared with fat in the lower extremities or hips, has been associated with increased risk for diabetes, hypertension, and heart disease for both men and women. For people of Asian descent, abdominal (central) obesity is recognized to be a better indicator of future difficulties than BMI. (1)

This abdominal obesity is commonly reported as a waist-to-hip ratio, but it is most easily quantified by a single measurement done at approximately the belly button. Men are considered to have an increased relative risk for coronary artery disease, diabetes, and hypertension if they have a waist circumference of 40 inches (102 cm) or more; whereas women are at increased risk if their waist circumference is 35 inches (88 cm) or more. (1)

Waist: hip ratios are plotted on a graph according to age and sex. The relative risk associated with the ratio is calculated based on the values plotted.

Thus, an overweight person with abnormal fat patterning may be at high risk for these diseases even if that person is not obese by BMI criteria. (1)

Another thing to consider is that if an individual is heavily muscled, their BMI will not be an adequate predictor of health risk. This is why using a variety of measures will give you a better idea of whether or not you are at an increased risk.

Bioelectrical Impedance Analysis

There are a number of bioelectrical impedance analysis meters on the market. They work on the principle that electrical currents will travel through different tissues at different rates. By sending a small electrical current through your body and measuring the return speed, an approximate measure of body fat is attained.

As electricity will follow the shortest route, if you use a scale bioelectrical impedance analysis instrument, you will have an idea of your lower body fat content. If you use a hand held device, it will give you an idea of upper body fat. Both of these tend to miss measuring core body fat. An instrument that passes current through the core will give you a better idea of core body fat. Typical normal values are in the range of 10-20% body fat for men and 15-25% body fat for women. (3)

In the next issue, we will review some information about exercise and how much should be done, different types of exercises that you might want to try, and strategies to implement exercise into your life.

In future issues we will look at diet, caloric restriction, supplementation, and more.

Until next time...

Yours in Health,

Dr. M. Montgomery @ http://www.healthyunderstanding.com

References

1. Obesity, Jonathan Q. Purnell, M.D., Medscape.com

2. Overweight Children and Adolescents: Recommendations for Screening, Assessment and Management, Barbara Polhamus, PhD, MPH, RD; Diane Thompson, MPH, RD; Sandra L. Benton-Davis, BS; Christopher M. Reinold, MPH, RD, LD; Comm. Laurence M. Grummer-Strawn, PhD; William Dietz, MD, PhD., Medscape.com

3. University of Michigan Health System (online)

Disclaimer: As always, check with your health care provider to see if this information applies to you. Due diligence is your responsibility. This information is meant to supplement your knowledge, not to replace your own decision making process or take the place of your health care provider.

This is a commercial newsletter provided free by HealthyUnderstanding.com. For weight loss and other health care products go to http://www.road2health.net and [http://www.road2health1.net] for a quick BMI calculation.

This newsletter may be distributed in its entirety without alteration. If you wish to use it in your publication, a copy of your publication would be appreciated. Please send it to DrM@healthyunderstanding.com.




Dr. M. Montgomery is the creator of http://www.healthyunderstanding.com and is a practicing Chiropractor in Saskatoon, Saskatchewan - 371 Kenderdine Rd, Saskatoon, SK, S7N 3S5.





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Protein and Women's Health - The Good and the Bad News


Men and women may be equals in many ways, but there is no mistaking that they are biologically different and that they have different needs to keep their bodies working at their peak. Women face different health challenges than men and may deal with other diseases in different ways. Some of the most common conditions that can face both men and women include: cardiovascular disease, certain cancers, diabetes and obesity. Of these conditions, obesity may have the most impact on overall health as it can cause or worsen the effects of the other conditions.

What Are the Differences in Nutritional Needs for Men and Women?

Everybody needs the three macronutrients, carbohydrates, fats and proteins in their diet, as well as the many micronutrients that they get from healthy and well balanced diets. However, men and women need differing amounts, as do adult women and girls. Every stage in a woman's life gives her different health challenges and different nutritional needs. For adults:

Calcium:

- Women under 50 need 1000 mg per day

- Over 50 need 1200 mg per day

- Men need 800 mg, the amount in about three servings of dairy (too much calcium can lead to prostate cancer in men)

Iron:

- Women under 50 need 18 mg per day

- Women over 50 need 8 mg per day

- Men need 8 mg per day

Omega 3 Fatty Acids:

No established nutritional needs or guidelines for amount however, men should only get Omega 3s from marine based sources because of the threat of prostate cancer from other sources.

Protein:

Need based on height, weight and activity level for both men and women.

Fiber:

- Women under 50 need 25grams per day

- Women over 50 need 21 grams per day

- Men under 50 need 38 grams per day

- Men over 50 need 30 grams per day

Why Women Need Protein

Protein plays a major role in the human body, actually being necessary to every cell and every process that it accomplishes every day. Protein is the hardest of the macronutrients to digest, keeping the body full for longer and is needed for building lean muscle mass. In addition to this process, the body needs protein to heal during injury or illness as well as to keep the immune system strong and healthy. Protein also plays a role in sleep, digestion and ovulation.

There is a debate about protein in relation to osteoporosis. The common misconception is that too much protein in the average diet can leach too much calcium from the system and lead to or exacerbate osteoporosis, especially in those who are susceptible to the condition. The theory states that protein increases the amount of liquid waste created in the kidneys which is then flushed out through the bladder, including the calcium that the body needs. Because many women are not getting enough calcium to begin with, this increased amount will create a harmful deficit.

It is now thought that women who are getting enough calcium in their diet are not adversely affected by protein intake and that they would benefit from a slightly increased protein amount. In addition, these women would also benefit from some weight bearing exercise before their body starts showing the effects of osteoporosis.

Other Benefits of Protein for Women

Protein, especially soy protein, has been shown to have many benefits for women that are related to relieving the symptoms of menopause including hot flashes, vaginal dryness, bone loss, kidney and gallstone diseases and other. The proteins are also shown to reduce the risk of developing certain cancers and diabetes, increases the control of previously existing diabetes and improves the overall cholesterol profile.

Miso, a fermented soy bean paste has also been shown to decrease the risk and incidence of breast cancer in Japanese women with those consuming three or more bowls of miso soup daily having a 40% decrease in breast cancer risk.

The Right Amount of Protein, Regardless

All women should have several health tests done at the recommended intervals in their life to monitor and watch for certain diseases and conditions. In addition, women should have a consultation with a nutritionist or dietician to define the right number of calories for them and to further define the right diet that they should follow including the right number of carbohydrates, proteins and fat every day.

A woman's protein needs changes during her lifetime including her youth, pregnancy, and during her senior years. An active, athletic woman will automatically have a higher protein need than a sedentary woman. A pregnant or lactating woman will have a higher protein need than one who is not pregnant. Women who are recovering from illness, surgery or injury will have a higher protein need than a healthy woman in her age group. Protein need is very individual and is determined by life stage, weight and activity level.

The Right Type of Protein for Women

In addition to having the right amount of protein in the diet, it is important to have the right type of protein in the diet as well. Protein can come from either plant or animal sources. Animal proteins, including eggs and dairy are complete proteins because they have all nine essential amino acids (amino acids that the body cannot create on its own and must have supplied) while plant proteins are not complete.

Soy protein is the exception to this rule. In addition to dietary protein sources, there are a number of protein supplements which can be beneficial to a woman's diet for a wide variety of reasons. Whey protein, for instance can be useful for keeping blood pressure and cholesterol within normal limits.

Women and Protein: A Case Study

Linda, age 55, is entering menopause. She is a small framed Asian woman, putting her at increased risk for osteoporosis so she is afraid of the information that she is reading about protein and that condition. She is not eating very well because of this fear and becomes very ill. In addition, she is miserable dealing with the menopause. She goes to her doctor and admits that she is not eating and that she is afraid. The doctor sends her to a nutritionist and also sends her to the lab for blood work and a Dexa scan (a test for osteoporosis that will measure her current bone density). Linda is borderline in the testing, meaning she will start medication for osteoporosis. She is prompted to start taking a calcium supplement as well as increasing the amount that she is getting in her diet. She is also told to increase the amount of protein in her diet which will help her stay active and will also help her ease the symptoms of menopause as well.




About Protica Research

Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.

You can learn more about Protica at http://www.protica.com

Copyright - Protica Research - http://www.protica.com





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Calculating Body Fat: Essential To Tracking Muscle Building Results


It is common for individuals undergoing weight management or muscle building programs to use a scale to check the weight on a daily basis. It gives an idea of the weight gained or lost, or whether it is maintained constant. However, most people don't realize that the entire picture is not portrayed by the scale, as its information is merely about raw body weight. There is no indication about gains in muscle mass or body fat. Therefore, the possibility is that you may go ahead with your training with a theoretical weight increase, whereas practically your mirror will show a noticeable chubbiness in your figure.

As the objective of any weight training program is to increase lean muscle mass rather than body fat, it is important to understand the difference. Hence, getting a reading and calculating the body fat will serve the purpose, and help you find the exact cause for weight gain - whether it is due to increased body fat or lean muscle mass. If it is due to a gain of lean muscle mass, then you are in the proper direction, and your objective can be attained easily.

Body fat can be assessed through a number of techniques, such as underwater weighing, skin-fold calipers, DEXA scan (Dual Energy X-Ray Anthropometry scan) and a hand-held instrument that passes electrical pulses through the body differentiating the lean mass and the fat mass. The DEXA and underwater weighing (or hydrostatic weighing) are more dependable for precise assessment, but they are not readily available, as their use is limited to certain hospitals and universities. Underwater weighing may not be effective for those having high bone density. A girth test using a skin caliper instrument or a tape measure will also do the job. Other methods of fat assessment include infrared techniques and Bioelectrical Impedance Analysis.

A skin caliper consists of an electronic hand-held device, which actually assesses subcutaneous fat, and hence you cannot have an idea of the fat content in the viscera. The reading is not one hundred percent exact but if it is handled by the same person all the time, then the overall reading will give you a picture of the fat gain or loss. So, if the skin folds are maintained the same, with a progressive increase in the body weight, then you can safely say that the gain is from lean muscle mass.

The BMI or Body Mass Index can also be used to determine the body fat by using a calculative method. The method involves dividing the weight (pounds) by the height (inches squared), and then multiplying the result by a conversion factor (703). A BMI from 18.5 to 24.9 is considered a normal range according to the BMI scale. Below the range is considered underweight while above the range indicates overweight or obesity.

The body fat should be calculated prior to starting on a muscle building or weight training program, and then, it should be continued on a periodical basis, every three to five weeks. Unless you are overeating, the readings won't show dramatic changes, and hence the time interval is sufficient to monitor fat gain.

Body fat, otherwise called adipose tissue also consists of essential fat cells required for normal functions, but when it exceeds the required limit, it causes obesity. Normal fat percentage for women is expected to be about 21 to 35 percent, while it should be from 8 to 24 percent for men, and the percentage may vary with age. Body fat stores energy that can be used when carbohydrates are exhausted, and it further serves as an insulating layer, offering protection.

It is obvious that within the permitted limits, body fat is beneficial and also essential for our body to function normally. However overeating and lack of adequate physical activities or exercise cause fat gains that are undesirable, leading to obesity, which in turn leads to related diseases such as heart disease, diabetes, sleep apnea and more. Hence, it is necessary to calculate the body fat content continuously, to design and modify workout programs for muscle building and weight reduction, besides maintaining proper health.




Steven Tyrie is an exercise science and general health and fitness expert who specializes in helping beginners reach their muscle building goals. To learn more FREE muscle building tips, sign up to the FREE BuildUpYourMuscles weekly newsletter or to download the complete 'Beginners Guide to Muscle Building' ebook just visit www.buildupyourmuscles.com.





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