The Pool Is Open

I was over at my son’s house over the weekend, they opened the pool and we had a great time. Even though there were not any small children around, I thought back to when they were small, and we would always have to be on guard constantly whether we were at home, at a public pool or on vacation around the Ocean.

So remember to stay safe, active, and healthy when it’s hot outside.

Drowning is a leading cause of death in infants, children and adolescents. Learn cardiopulmonary resuscitation (CPR) so you can act quickly to prevent drowning.

Stay Active without over doing it. There are many ways to stay active and beat the heat.

Here are a few:
Go to a gym for a nice, cool environment with a variety of activities.

Use the equipment, work out with free weights, or whatever turns you on, but remember to pace yourself. Listen to your body, and it will tell you when enough is enough.Visit your favorite local swimming hole or take swimming lessons at a pool.

Start a walking group with your friends at the mall. It’s another way to stay connected, focused and motivated.

Take up an indoor sport, such as racquetball, basketball or volleyball, or taking an aerobics class.

Go ice skating. Yes they are open in the Summer also.

If you are outside when it’s hot and humid, wear light, comfortable clothing and work out in the early morning or late evening. Know the symptoms of heat exhaustion and heat stroke. If you experience symptoms, stop exercising and cool down immediately by dousing yourself with cold water. You may need medical attention.

Heat exhaustion can progress quickly to heat stroke, which can kill you. Learn about hot weather and cardiovascular disease and the symptoms of heat exhaustion and stroke.

Fire up the grill Keep these tips in mind to help you grill “fat-sensibly” this summer.Try grilling fish. The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids. Buy chicken breasts instead of the fattier dark meat (legs and thighs). Remember to remove the skin before eating or try grilling chicken or turkey burgers using breast meat and add diced onions for more flavor.

Choose “loin” and “round” cuts of red meat and pork. Look for “choice” or “select” grades of beef instead of “prime.” While these have the least amount of fat, don’t forget to trim the fat when you get home. Use a rack so the fat drips away from the food.

If you wonder about a need to supplement your diet, Here are a few things to think about.

There is no one single pill that will supply all your daily requirements, but multiple vitamins, minerals, herbs, and other supplements are readily available in tonic, pill, and many other forms.

But what do you really need to be healthier? And how much do you need? And how can you make sure that you are getting it?

For starters, WebMD compiled an expert-approved list of the top five healthiest nutrients and how to get them. Go there and browse the site for yourself. Here is the short version.Calcium Hands down, calcium, which comes from foods including low-fat dairy products and supplements, is essential for a healthy body. How do you know? Consider that an 8 oz glass of milk or calcium-fortified juice or a cup of yogurt contains about 300 mg.

So, take a look at what you are normally eating, and if you are not in the range, consider a supplement.

Magnesium The Daily Value (DV) for magnesium is around 400 mg. However, most magnesium researchers say we need two to three times this amount, especially for people who have magnesium-deficient conditions including heart disease, muscle cramps, headaches, and muscle pain.

Magnesium deficiencies are seen in a host of conditions including asthma, diabetes, kidney disease, and even migraines. Magnesium also helps with calcium absorption, so you need it to help build healthy bones. Magnesium is harder to get through foods, so supplements are usually necessary.

Magnesium-rich foods do include almonds, peanuts, brown rice, and cereals like oat bran and shredded wheat.

Vitamin B which includes B-6, B-12, and folate (folic acid) are key to overall health.According to the American Heart Association, homocysteine is an amino acid that has been linked to an increased risk for heart attack, stroke, and other major diseases. It may damage the inner lining of arteries and promote blood clots, but researchers are still not sure exactly how it affects disease risk.

However homocysteine levels are strongly influenced by diet, and several studies have found that higher blood levels of B vitamins are related, at least partly, to lower concentrations of homocysteine. The Daily Values for the B vitamins are: folate, 400 micrograms or more; B-6, 1.5-2 mg; and B-12, 2.4-3 mcg.

Today, cereals, breads, and other grain products are fortified with extra folate. Also fruits and vegetables like spinach, oranges, broccoli, and asparagus have high levels of folate. Check your multivitamin to see how it stacks up with B-6 for body function, and B-12 for energy.

Vitamin D, or the sunshine vitamin because your body makes it in response to sunlight, is often overlooked today. More people are staying out of the sun and as a result are becoming deficient in vitamin D and setting themselves up for fractures.Vitamin D helps your bones properly use calcium. Normally 15 minutes of sunlight per day with sunscreen is a good idea.

Dairy products including milk yogurt and cheese all are fortified with vitamin D. Aim for 600 IU for vitamin D.

Multi vitamins One way to make sure that you get at least the minimum amount of all your vitamins and minerals is to take a Multi Vitamin every day. There is quite a bit of evidence that multivitamins are important for general health, immunity, and well-being. Vitamins were traditionally useful in preventing deficiency disease which we don’t really see so more in this country.

Today vitamins are used to support normal organ and body functions, enhance immunity, improve cardiovascular function, and even prevent cancer.

Enjoy It!

Flax seed and flax seed oil have been used for years for their health benefits, and recently have become more widely publicized. One question that arises is does it make a difference if you use ground flax seed or flax seed oil?

The answer is: It depends on why you use flax. Both contain essential omega-3 fatty acids which have been proven to lower LDL (also known as bad cholesterol levels.) Flax has also been shown to reduce the risk of strokes and heart attacks. They also improve brain function, ease menopause symptoms, depression and other conditions.

Either flax seed or flax seed oil can be taken, but it is more beneficial to take ground Flax seed over the oil, because it also contains fiber and lignans that provide future health benefits. Dietary fiber kelps improve digestion, and ground flax seed is an excellent source. Not only that but lignans are phytochemicals that may prevent hormone-related cancers by binding estrogen receptors in the body.

Another benefit of using ground flax seed over flax seed oil is the storage. Flax seed oil is best kept in dark-colored packaging in cool places because light and oxygen can break it down. On the other hand, flax seed can be stored for two years or longer if it is out of direct sunlight. Ground flax seed should be stored in a refrigerator or freezer. Some flax seed is referred to as cold milled. This means the seed is ground without heating the mill blades. Cold milling preserves the seed's essential nutrients.

One unique way to store whole flax seed is in a pillow and used as aromatherapy. Make sure the flax seed is free of weeds and other debris and has not come into contact with chemicals.

There are many ways to supplement flax: Flax seed oil is excellent on salads. The ground flax seed works great in meatloaf or when added to baked goods. It also makes a tasty, nutty coating for chicken and fish.

You can use flax as an egg substitute by mixing 3tablespoons of water to 1tablespoon of ground flax. Keep in mind though that it makes the end result chewier than the traditional recipe.) Another baking tip is to substitute 3 tablespoons of ground flax seed for each tablespoon of fat or oils, like butter or margarine. (Note: It may brown more quickly than with butter though.)

After all is said and done flax oil provides excellent health benefits, but ground flax seed may get the edge in the daily diet. On a quality control note look for organic flax seed. The organic flax is grown and processed without irradiation, pesticides or other additives. It also permits you to get all the health benefits flax has to offer.

Supplementstogo offers a variety of flax products from NOW Foods to help supplement your lifestyle. They help to create an easy manner to add the benefits of flax to the daily diet.
Remember Flax is rich in Omega 3 and Omega 6, protein and fiber while being easily added to common foods, Try some NOW.

Insulin What Is It Anyway?

If you are a diabetic you probably already know what insulin is, but if you don’t have it chances are that all it means to you is that it has something to do with a diabetics blood sugar or it causes you to gain weight. Have you ever wondered what it is and how it works, and why people with diabetes try to control it. I’ll make this a condensed version.

First off insulin is a hormone that is produced in the pancreas. When your blood glucose or sugar level rises, this is a signal for the pancreas to begin producing. Its whole function in the body it to regulate purpose is to regulate the metabolism of glucose and other nutrients. Metabolism is the process where the energy from the things we eat is released for use by the body or stored in body tissues, especially the liver, muscles, and body fat. This is a never ending process for all living things. If it stops, the organism dies.

When you don’t eat for a while you start to feel a sensation called hunger, which usually makes you crave carbohydrates. These carbs get converted to sugar in the blood, which then causes the release of insulin.

Then the insulin lets the sugar leave the blood and get absorbed into the cells of the body; the effect this has on the brain chemistry generates a feeling of satisfaction. Over the next few hours the insulin/blood sugar ratio changes the brain chemistry again and causes you to feel hungry again.

Armed with this knowledge we can modify our diet to help the regulation process. The pancreas secretes the most insulin faster overnight around 0600, so if a diabetic takes a morning shot of insulin, it will reduce glucose 40 percent more than an afternoon one.

Since insulin carries nutrients to the cells, if you are diabetic and exercise then eat, and you don’t have enough insulin your blood sugar would remain high (called hyperglycemia), and the nutrients could not pass through the fatty cell membrane. Eventually the blood glucose would be passed through the urine and the benefits of the exercise and the meal would be wasted.

A high fat diet is not necessarily bad, provided it contains a sufficient proportion of essential Fatty acids (EFAs). Also a low fat diet is not always good if it doesn’t have enough essential fatty acids.

The key is a balanced proportion (two parts of omega-6 to one part of omega-3). Therefore we need to reduce the omega-6 oils, except GLA, and increase omega-3 fatty acids, particularly DHA (DHA is plentiful in cold water fish, such as salmon, mackerel, herring and tuna that feed on DHA-rich micro-algae).

Exercise is the other element that affects insulin levels. It has been shown by a number of papers that resistance training for insulin resistance is better than aerobic training. There are a variety of other reasons too. Resistance training is referring to muscular exercises. If you just do a biceps curl, you immediately increase the insulin sensitivity of your biceps.

Just by exercising you are increasing the blood flow to that muscle. That is one of the factors that determine insulin sensitivity. It has been shown conclusively that resistance training will increase insulin sensitivity.

It has been found that several months of resistance training leads to a much greater increase in insulin sensitivity than seen in patients who engage in aerobic training. This is attributed to an increase in glycogen storage.

It has been shown that bodybuilders, who traditionally employ a high volume style of training, favorably alter glucose tolerance and insulin sensitivity.

So to make a longer story shorter this is why we need to pay attention to insulin levels while keeping the Big Picture in focus. It can be done but like a tripod all three legs need to be leveled in order to succeed. Lower Insulin levels with diet and exercise.

Two Good Reasons Why Mom Gave You Cod Liver Oil

Docosahexaenoic acid or DHA is one of three omega-3 fatty acids with important health benefits. The others are eicosapentaenoic acid (EPA) and alpha linolenic acid (ALA). All body tissues contain more DHA than either EPA or ALA.

DHA is particularly abundant in the retina, brain and nerves. Omega-3 fatty acids are not stored in noticeable amounts in fat tissue, or produced inside the body from other fatty acids. This means you must get them from your diet. Therefore many researchers maintain that the best way to increase either DHA or EPA in plasma, tissues, and human milk, is to supplement with the one desired.

The retina has the highest levels of DHA of any cell type. They are particularly susceptible to the effects of aging, which include lowered levels of DHA and increased oxidative stress. By providing high levels of DHA, not only can vision be improved, but levels of protective NPD-1 are also increased.

DHA decrease as we get older, and a supplement to raise it is very desirable. Experts say that a deficiency of DHA is associated with age-related dementia and Alzheimer’s. New research suggests that supplementing with DHA may help reduce the buildup of plaque in Alzheimer’s patients.

For a long time it has been known that omega-3 helps with the prevention and treatment of cardiovascular disease. Omega 3 fatty acids reduce fasting and after meal triglyceride levels, decrease platelet and white blood cell reactivity, and may slightly decrease blood pressure. They also help maintain healthy blood vessel walls, inhibit irregular heartbeat and reduce fibrinogen, which forms the “mesh” in blood clots.

Cod Liver Oil is fish oil that is rich in nutrients like Vitamins A and D. It also has Omega-3 Fatty Acids, (EPA and DHA). This Cod Liver Oil is screened for impurities and is free of additives and preservatives. It also contains twice the Vitamin A and D as regular strength Cod Liver Oil Soft gels.

Try some and discover that mom was right after all.

I take a statin to lower cholesterol … Why take fish oil?

Recently Dr William Davis who writes articles for healthcentral.com recommended that one of his patients add fish oil to their heart disease prevention regimen.

The question was whether to stop taking fish oil, because they were already taking a cholesterol drug, and the statin drug is so powerful that it should eliminate the need. His answer was No. It's not even close to the truth.

Even if one believed all statin drug research studies, you would know they were paid for the pharmaceutical industry. It's not a shock that studies paid for by the sponsor are likely to favor the sponsor.

That doesn't necessarily mean that the data doesn't contain some truth, but the benefits could be overstated. Even so, it's clear from the hundreds of studies performed that a statin drug like Lipitor, can help reduce heart attacks and death from heart disease by 30-35%, but not eliminate risk totally.

The benefits of adding omega-3 fatty acids from fish oil to statins are documented in a trial, in which 19,000 Japanese participants experienced a 19% relative reduction in cardiovascular events when 1800 mg of EPA (alone) was added to a statin drug. What makes this study especially remarkable is the fact that it occurred in the Japanese, whose intake of omega-3 from diet is already fairly high, usually ranging from 1800-3000 mg EPA + DHA per day. Benefits for less enthusiastic fish eaters, like myself, would be expected to be even greater.

Omega-3 fatty acids from fish oil also:

Reduce triglycerides dramatically - an effect that is dependent on the dose of EPA + DHA used.

Accelerate after-eating clearance of digestive by-products, i.e., they correct post-prandial abnormalities. Post-prandial abnormalities are potent causes of carotid and vascular disease.

Modify the character (fragmentation potential, structural strength) of plaque. People taking fish oil have firmer, more stable, less fragmentable plaque.

Raise HDL modestly - If you buy fish oil from worldclassnutrition, supplementstogo, other discounters, a healthy dose of fish oil might cost you $3 per month. Compare that to the $120 per month average cost of a statin agent.

So, do statin drugs make omega-3 fatty acids from fish oil unnecessary? … NOT. Adding omega-3 fatty acids from fish oil, or eating fish permits us to get closer, not to reduction, but towards elimination of risk for heart disease.

Flaxseed Another Heart Helper

I have been taking Fish oil to provide extra amounts of omega-3 as a therapy for avoiding heart issues. What I have learned recently is that Flaxseed oil also provides the daily food requirements for omega-3 in a dietary fashion.

Flax oil can help balance the lower amount of dietary omega-3 currently in our food supply. Flaxseed is the richest plant source of the omega-3 polyunsaturated fat, alpha linolenic acid (called ALA for short). Although some have tried to claim that fish oil and flaxseed oil have different effects on cardiovascular health, clinical data obtained from nine major trials showed that ALA can produce dramatic, beneficial effects on our heart health too.

Researchers in Canada have found that an increased intake of ALA in humans leads to a decreased risk for heart disease, lower incidence of heart attacks, stroke, cancer, and most importantly, a decreased risk of death from all causes. The effects were not small and the studies measured these effects in 600 to over 76,000 subjects. The risk of heart disease was reduced by up to 70%, the risk of having a heart attack was reduced by 75%, and the risk of having a stroke was reduced by up to 60%.

The results have shown a role for flaxseed and ALA in blocking irregular heart beats associated with heart attacks and slowing the process of blockages in arteries (known as atherosclerosis) which cause heart attacks and stroke. The research data obtained from experimental work at the laboratory and from clinical trials from all over the world is becoming clear: ALA from flaxseed oil appears to be an excellent protective means to help in the fight against heart disease!
Flaxseed oil is available in either liquid or capsule form.

How you choose to take it is really up to you. Flaxseed oil is usually described as having a mild, nutty taste. The capsules are much easier to take on business trips or vacations, and their shelf life is much longer than the liquid flaxseed oil. Many people end up buying both the liquid and the capsules.

For me, even though the fish oil is healthy, I could do without the after taste, and when I tried the flax tablets, decided that it was time to switch.

P.S. If you would like to get your supplements cheaper, from the comfort of your own home, and delivered to your door, click here to get whatever you need.

The Japanese Influence on Health

I spent a couple of years in Japan during the 60’s, and watching how and what they ate remains a part of my lifestyle even today.

The Japanese have a third fewer heart attacks than Americans, and 30% less of all varieties of fatal cardiovascular events. The American Heart Association's data of heart attack and cardiovascular events from around the world, shows Japan way at the bottom of the list for least heart attacks. What is it about the Japanese that gets them this outstanding protection? Is it sushi? Soy Sauce? Maybe it’s genetic because they are usually smaller than most Americans? I doubt it’s smoking because they smoked more than the Americans. They could hold their own drinking also. How about fish? Or, more specifically, the omega3 fatty acids in their diet?

While there may be genetic and other cultural and lifestyle reasons behind the dramatically reduced cardiovascular risk in Japanese, it is undeniably at least partially due to the increased intake of omega-3 fatty acids from fish.

When I would drive along the coast, through the fishing villages, or away from the big cities, their main diet seemed to be fish. I later learned that they consume about a quarter pound of fish a day. Think about that next time you go to Mickey D’s.

From what I have read that is about five times more than an average American. The outcome of this follows also. The blood level of omega-3s in the blood of the average Japanese is 5 times higher than Americans. What that means in numbers is that the level of Omega-3 in Japanese is 850 mg per day (320 mg EPA; 520 mg DHA). What they take in to maintain this ranges from 300 mg per day all the way up to 3100 mg per day. Studies show that greater omega-3 intake (EPA + DHA) is associated with less arterial thickness.

Total fat intake (percent of calories) is presently nearly identical between Americans and Japanese. It's the proportion of fat calories from omega-3 that is greater, the proportion of omega-6 that is less in Japanese.
Even the fish-consuming Japanese obtain benefits by augmenting their intake of omega-3 fatty acids. In the JELIS Trial of 19,000 Japanese, supplementation with the single omega-3 fatty acid, EPA, 1800 mg per day (the equivalent of 10 capsules of 'standard' fish oil that contains 180 mg per day of EPA, 120 mg of DHA) significantly reduced heart attack even further.

The Japanese eat their fish differently from us also. They have sashimi, which is raw like in sushi. They fry a lot of it tempura batter. There is a kind of salty flake that they use like a seasoning also. I used to eat dried squid as a snack occasionally. It came in a clear plastic bag, and reminded me of Frito’s. I know what it sounds like, but it was better than it sounds. I didn’t notice it at all after a couple of frosty’s. Udon is the name for Soba noodles. You would have these in soup. Fish, rice and soy sauce is one of the most popular dishes. There are other soy-based foods, like tofu, miso (soy bean paste), or natto, but I didn’t try those very often.

If it is true that their higher omega-3 fatty acid intake is responsible for their dramatically lower incidence of heart disease, then we might try to emulate some of what they do. Eat more fish, but add an omega-3 fatty acid intake of at least 1000 mg per day. This is the level where measurable cardiovascular benefits begin.

I have had bypass surgery and I take at least two 1000mg capsules per day, and sometimes three (morning, noon, and nite). Some of my friends who also have heart disease, like coronary plaque, and high triglycerides, only take one capsule a day. Don't be afraid of fish oil. It is no more dangerous than taking a tablespoon or two of olive oil, but the health benefits are huge.

We worry about mercury and pesticide residues in fish, but in reality it has not made an impact on the Japanese, who consume five times more fish than most of us ever will.

Arthritis: Keep Your Joints Healthy

There are a lot of medications for arthritis, but physical therapy is still a major part of the traditional treatment.

Physical therapists focus on restoring or maintaining physical function by designing an individualized treatment program for you. The physical therapist first will thoroughly evaluate your pain, functional ability, strength, and endurance levels, then will provide advice about ways to ease pressure on your joints while building muscles to support them. Physical therapy can take place at a hospital or outpatient clinic, in the therapist's office, or in your home. Some activities can be done alone; others require the therapist's assistance.

Exercise

If you have arthritis, you know that if you don't exercise regularly, you pay the price in pain, stiffness, and fatigue. Regular exercise not only helps maintain joint function, but also relieves stiffness and decreases pain and fatigue. Feeling tired may be partly the result of inflammation and medications, but it's also caused by muscle weakness and poor stamina. If a muscle isn't used, it can lose 3% of its function every day and 30% of its bulk in just a week.

Work with your physician or physical therapist to develop your own exercise program. Most likely this will involve exercises with three goals.

Increase range of motion. To increase your range of motion, move a joint as far as it can go and then try to push a little farther. These exercises can be done any time, even when your joints are painful or swollen, as long as you do them gently.

Strengthen your muscles. Strengthening exercises use resistance to build muscles. You can use your own body weight as resistance. One example: Sit in a chair. Now lean forward and stand by pushing up with your thigh muscles (try to use your arms only for balance). Stand a moment, then sit back down, using your thigh muscles. This simple exercise will help ease the strain on your knees by building up your thigh muscles. Avoid these exercises during arthritis flare-ups.

Build endurance. Aerobic activities such as walking, swimming, and bicycling can all build your heart and lung function, which in turn increases endurance and overall health. Just be careful to pick activities with low impact on your joints. Avoid high-impact activities like jogging. If you have a flare-up of symptoms, wait until it calms down before continuing.

Diet

The idea that a diet, supplement, or vitamin pill could prevent or cure arthritis is very appealing, but there's still no scientific evidence of an effective dietary solution for most types of arthritis. Gout, which can be triggered by certain foods, is the notable exception. There is good information about this on the web.

It’s important to keep two issues in mind when it comes to diet. First it's important to eat in a way that helps you to maintain a healthy weight, because excess pounds only increase the stress on your joints. To maintain a healthy weight, exercise regularly and eat a diet low in saturated and trans fats and high in vegetables and lean proteins.

Next, there is some evidence that omega-3 fats, found in cold-water fish such as salmon, herring, sardines, and mackerel, may help reduce inflammation. And some early studies have found that consuming such fats on a regular basis can reduce morning stiffness and joint tenderness in people with rheumatoid arthritis. It may be a good idea to increase your consumption of omega-3 fats, if only because this type of diet is a good way to reduce your risk of heart disease.

Glucosamine and Chondroitin
Glucosamine and chondroitin are both chemical components of cartilage, which has raised the hope that supplements containing synthetic versions of these substances may help stop joint destruction and ease arthritis pain. And over the years, some people who have osteoarthritis have claimed to have less pain and stiffness when regularly taking such products.
A major study designed to answer whether these supplements relieve pain, concluded that the answer may depend on the severity of pain you experience. It was called The Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), reported in the New England Journal of Medicine in 2006, involved more than 1,500 people with osteoarthritis of the knee.

Without going into the technical details, if you're wondering whether you should take glucosamine and chondroitin supplements, the answer is: It depends. If you are experiencing moderate to severe osteoarthritis pain, try the glucosamine-chondroitin combination for two to three months. If you find it eases your pain, keep using it. If not, you might as well save your money. As always, if you choose to take these or any other alternative preparations, be sure to inform your physician.

Anti-Aging Supplements

Some people think that the aging process can be fixed with surgery, a quick injection or even a simple change in diet. The truth is that there is no 'magic bullet' to be had in the fight to stay young while growing old. Even with treatments like hormone replacement therapy, the only way to maintain a lasting change is with a regimen of proper diet and exercise, anti-aging supplements and reinforced lifestyle changes.

Live a Healthy Lifestyle, Stay YoungIf you really want to minimize the signs of aging, there are a few important lifestyle changes you need to commit to. Don’t assume that anti-aging supplements will counteract or reverse the damage done to the body by simple reversible behaviors in our day-to-day lives. If anything, medical treatments and anti-aging supplements work in tandem with healthy life choices to keep you fit.

Stop smoking. Smokers are not only at higher risk for illness later in life, their habit has severe negative effects on skin and complexion.

Eat well. A diet rich in saturated fats, trans-fatty acids, sugar and starch will accelerate the aging process. Eat natural fruits and vegetables along with fish to provide your body with antioxidants, which help to reduce the negative effects of aging. Foods rich in vitamins, probiotics and Omega-3 fatty acids are also effective for combating memory loss, weight gain, wrinkles and other symptoms of age.

Reduce stress. Within just the past few years, studies have proven a causal link between stress and aging – something we have had anecdotal evidence of for ages. Whether as intensive as yoga or meditation or as simple as giving yourself some extra me time, you can find several ways to reduce stress.

Choose the right anti-aging supplements. The responsible use of HGH – human growth hormone – has displayed some anti-aging properties. Human growth hormone helps to reduce fat and promote the growth of lean muscle tissue, which will make skin appear more youthful. HGH also has some effect on mental well-being and memory retention.

Supplements To Go has a wide variety of growth hormone products designed to combat the symptoms of aging in men and women. Check out our selection of anti-aging supplements and check out the Information section of our Web site to make sure you stay informed about the best way to keep in shape.

Nutrition and Supplements for Fibromyalgia

Fibromyalgia is chronic and may cause pain in the muscles, ligaments, and tendons; fatigue; and multiple tender points on the body. No one totally knows what causes it, but 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 it. This disease is different for everyone, and although it can be debilitating for some, it is not degenerative or life-threatening, and you can manage your symptoms and improve your quality of life with professional and self care, along with a balanced diet and exercise program.

If you are into self care, different options, like supplements, may help if the proper medication is not available. You need to remember that everyone is unique, and that the results one person gets after taking a supplement may be a lot different than someone else.

There are claims by people that they got rid of the disease by using a wide range and combination of supplements. Although you ought to be skeptical of all such claims, it cannot hurt to give supplements a shot. Who knows? This might actually prove to be the solution to all your problems. Even if you do not completely get rid of your troubles, you will at least find the intensity of the symptoms go down.

The internet can provide you with a lot of information on not only the kind of supplements that you should consume and here are some leading sites where you can get these supplements.

Since vitamins C, B and E are essential supplements as suggested by experts, it would do no one any harm to take a daily dose of age and gender specific multivitamin. Zinc and magnesium are two of the other important supplements required to reduce the symptoms of this disease.

Here is some good information on Nutrition and Supplements that I got from researching the University of Maryland Medical Center.

Eat a healthy diet. Eat fewer carbohydrates and more protein. Consume unsaturated fats in moderation. Eat plant-based foods such as vegetables, whole grains, fruits, plus essential fatty acids (cold-water fish, nuts, and seeds). Some people see an improvement by following a vegan diet (no animal products).

Avoid alcohol and caffeine, and limit foods that are high in sugar, salt, and fat. Avoid foods with additives such as monosodium glutamate (MSG).

If your symptoms seem worse after eating specific foods, try an elimination diet: Remove suspected allergens from the diet for 2 weeks. Reintroduce one food every 3 days. Watch for reactions such as gastrointestinal upset, mood changes, flushing, fatigue, and worsening of symptoms. Common allergenic foods are dairy, soy, citrus, peanuts, wheat, fish, eggs, corn, and tomatoes.

Magnesium (200 mg two to three times per day) with malic acid (1,200 mg one to two times per day) may relieve pain and fatigue.

S-adenosylmethionine or SAMe (800 mg per day) is often used as a therapy for depression, but the chemical may also have an effect on how the body uses energy. Some people report that taking SAMe helps decrease fatigue, stiffness, and pain, and improve mood. If you take a prescription anti-depressant, Ultram, St. John’s wort or 5-HTP, talk to your doctor before taking SAMe.

5-hydroxytryptophan or 5-HTP (100 mg three times per day) may help with depression and insomnia. People with fibromyalgia often have low levels of serotonin, a brain chemical that influences mood and pain perception, and 5-HTP may increase serotonin levels. If you take a prescription anti-depressant, Ultram, St. John’s wort, or SAMe, talk to your doctor before taking 5-HTP.

Chlorella ( Chlorella pyrenoidosa ), a blue-green algae, may help lessen symptoms. Participants in one study took 10 g of chlorella tablets and 100 ml of the liquid chlorella extract and showed significant improvement in symptoms. More studies are needed.

Essential fatty acids, such as those found in fish oil (1,000 mg 3 time per day with meals) and evening primrose oil (3,000 - 6,000 mg per day, may also help reduce fatigue.

NADH, a naturally occurring chemical involved in energy production in the body (5 - 20 mg per day), may help lessen fatigue.

Coenzyme Q10 may help the body use energy and lessen fatigue (60 - 100 mg per day).

DHEA, a hormone produced by the body that may improve energy levels (50 - 200 mg per day). Since this is a hormone rather than a supplement, it should never be taken without a doctor’s prescription. Do not use DHEA if you have or are at risk for breast cancer, prostate cancer, or any other hormonally-influenced illnesses.

Natural cortisol, a hormone produced in the body by the adrenal gland, has been used in some cases, in very low doses, for people whose lab tests show that their adrenal gland is not making enough cortisol. Because natural cortisol is a hormone, it can have serious side effects and should never be taken without a doctor’s supervision.

Melatonin (0.5 - 3 mg one time before bed) may help sleep. Talk to your doctor first if you are using any anti-depressants or other neurological or psychiatric medications.

Zinc (30 mg per day) is essential for proper immune function. Taking zinc may make it harder for your body to absorb magnesium, so talk to your doctor before taking a zinc supplement.

Quercetin (400 mg three times per day), a bioflavonoid found in many plants, may help reduce symptoms of pain and fatigue, but the evidence is anecdotal. Do not take quercetin if you take blood-thinning medication.

Thiamin or vitamin B1 (1 - 2 mg per day) helps the body use energy. People with fibromyalgia sometimes have low levels of thiamin.

For people who also experience restless legs syndrome, taking vitamin E (400 IU per day), folic acid (5,000 mcg per day), and magnesium may help. This is a high dose of folic acid and should only be taken under your doctor’s supervision.

Are We Having Fun Yet?

OK, as of June 21st the days are longer and the rising temperatures signal summertime. So here are some reminders about staying safe, active, safe and heart healthy when it’s hot outside.

Pools Open I was over at my son’s house over the weekend, and we had a great time. Even though there were not any small children around, I thought back to when they were small, and we would always have to be on guard constantly whether we were at home, at a public pool or on vacation around the Ocean.

Drowning is a leading cause of death in infants, children and adolescents. Learn cardiopulmonary resuscitation (CPR) so you can act quickly to prevent drowning.

Stay Active without over doing it There are a lot of ways to stay active and beat the heat.

Here are a few: Go to a gym for a nice, cool environment with a variety of activities. Use the equipment, work out with free weights, or whatever turns you on, but remember to pace yourself. Listen to your body, and it will tell you when enough is enough.
Visit your favorite local swimming hole or take swimming lessons at a pool.
Start a walking group with your friends at the mall. It’s another way to stay connected, focused and motivated.

Take up an indoor sport, such as racquetball, basketball or volleyball, or taking an aerobics class.

Go ice skating. Yes they are open in the Summer also.

If you are outside when it’s hot and humid, wear light, comfortable clothing and work out in the early morning or late evening. Know the symptoms of heat exhaustion and heat stroke. If you experience symptoms, stop exercising and cool down immediately by dousing yourself with cold water. You may need medical attention.

Heat exhaustion can progress quickly to heat stroke, which can kill you. Learn about hot weather and cardiovascular disease and the symptoms of heat exhaustion and stroke.

Fire up the grill Keep these tips in mind to help you grill “fat-sensibly” this summer.

Try grilling fish. The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids.

Buy chicken breasts instead of the fattier dark meat (legs and thighs). Remember to remove the skin before eating or try grilling chicken or turkey burgers using breast meat and add diced onions for more flavor.

Choose “loin” and “round” cuts of red meat and pork. Look for “choice” or “select” grades of beef instead of “prime.” While these have the least amount of fat, don’t forget to trim the fat when you get home.

Use a rack so the fat drips away from the food.

Supplements If you wonder about a need to supplement your diet, Here are a few things to think about.

There is no one single pill that will supply all your daily requirements, but multiple vitamins, minerals, herbs, and other supplements are readily available in tonic, pill, and many other forms.But what do you really need to be healthier? And how much do you need? And how can you make sure that you are getting it?

For starters, WebMD compiled an expert-approved list of the top five healthiest nutrients and how to get them.Go there and browse the site for yourself. Here is the short version.

Calcium Hands down, calcium, which comes from foods including low-fat dairy products and supplements, is essential for a healthy body. How do you know? Consider that an 8 oz glass of milk or calcium-fortified juice or a cup of yogurt contains about 300 mg.

So, take a look at what you are normally eating, and if you are not in the range, consider a supplement.

Magnesium The Daily Value (DV) for magnesium is around 400 mg. However, most magnesium researchers say we need two to three times this amount, especially for people who have magnesium-deficient conditions including heart disease, muscle cramps, headaches, and muscle pain.

Magnesium deficiencies are seen in a host of conditions including asthma, diabetes, kidney disease, and even migraines. Magnesium also helps with calcium absorption, so you need it to help build healthy bones. Magnesium is harder to get through foods, so supplements are usually necessary.

Magnesium-rich foods do include almonds, peanuts, brown rice, and cereals like oat bran and shredded wheat.Vitamin B which includes B-6, B-12, and folate (folic acid) are key to overall health.

According to the American Heart Association, homocysteine is an amino acid that has been linked to an increased risk for heart attack, stroke, and other major diseases. It may damage the inner lining of arteries and promote blood clots, but researchers are still not sure exactly how it affects disease risk.

However homocysteine levels are strongly influenced by diet, and several studies have found that higher blood levels of B vitamins are related, at least partly, to lower concentrations of homocysteine. The Daily Values for the B vitamins are: folate, 400 micrograms or more; B-6, 1.5-2 mg; and B-12, 2.4-3 mcg.

Today, cereals, breads, and other grain products are fortified with extra folate. Also fruits and vegetables like spinach, oranges, broccoli, and asparagus have high levels of folate. Check your multivitamin to see how it stacks up with B-6 for body function, and B-12 for energy.

Vitamin D, or the sunshine vitamin because your body makes it in response to sunlight, is often overlooked today. More people are staying out of the sun and as a result are becoming deficient in vitamin D and setting themselves up for fractures.

Vitamin D helps your bones properly use calcium. Normally 15 minutes of sunlight per day with sunscreen is a good idea.Dairy products including milk yogurt and cheese all are fortified with vitamin D. Aim for 600 IU for vitamin D.

Multi vitamins One way to make sure that you get at least the minimum amount of all your vitamins and minerals is to take a Multi Vitamin every day. There is quite a bit of evidence that multivitamins are important for general health, immunity, and well-being. Vitamins were traditionally useful in preventing deficiency disease which we don’t really see so more in this country.

Today vitamins are used to support normal organ and body functions, enhance immunity, improve cardiovascular function, and even prevent cancer.

Enjoy your Summer!

The AADE7 Action Plan for managing your diabetes

This is the last in a series of articles about self managing your diabetes. This action plan is another step on your tool to take with you on your journey.

The purpose of this action plan is to help you set easy-to-achieve self-care goals, one goal at a time. As you follow this plan, remember to aim for progress, not perfection.

Read the list of the seven self-care behaviors. Write down the one behavior that seems most challenging. This will be your primary goal.

Under the goal you select, write down a small commitment toward that goal. Be sure to use proactive language. For instance, if your goal is “Being Active” your commitment might be I choose to walk each day for 15 minutes. If it’s “Monitoring” I choose to check my blood glucose levels 3 times each day. Remember to start with small choices!

Put your goal in a win-win frame of mind. Under your commitment statement write the names of two (or more) people who can help you achieve your goal – at least one from your medical team (doctor, educator, dietitian, etc) and one from your social circle (spouse, friend or child).
Contact the people you listed above and share your goal with them. Schedule periodic meetings or appointments with them to check your progress. Write those meetings down on your calendar.

When you feel you have made progress with this goal, select another goal from the list of self-care behaviors and repeat these steps.
Post your commitment sheet where you can see it.

Also keep this information with you for inspiration and encouragement. It will “recharge” your proactive spirit as you move closer to mastering all the diabetes self-care behaviors.

Heart Healthy Suppliment

As a recent quintuple bypass patient, I wanted to take a couple of minutes to share a recommendation I got from the American Heart Association.

It's important that healthy people get adequate nutrients by eating a variety of foods in moderation. In addition to an 81Mg Aspirin, one supplement that I have been taking is for omega-3 fatty acid.

The Dietary Recommended Intakes (DRIs) published by the Institute of Medicine are the best available estimates of safe and adequate dietary intakes. Almost any nutrient can be potentially toxic if consumed in large quantities over a long time. Interactions between dietary supplements and prescription drugs and among several dietary supplements taken at the same time may occur. Too much iron can increase the risk of chronic disease, and too much vitamin A can cause birth defects.

There aren’t sufficient data to suggest that healthy people benefit by taking certain vitamin or mineral supplements in excess of the DRIs. While some observational studies have suggested that lower rates of cardiovascular disease and/or lower risk factor levels result in populations who use vitamin or mineral supplements, it isn’t clear if this is due to the supplements. For example, supplement users may be less overweight and more physically active.

Fish intake has been associated with decreased risk of heart disease. On the basis of available data, the American Heart Association recommends that patients without documented heart disease eat a variety of fish – preferably omega-3-containing fish – at least twice a week. Examples of these types of fish include salmon, herring and trout.

Patients with documented heart disease are advised to consume about 1 gram of EPA + DHA (types of omega-3 fatty acids), preferably from fish, althouth EPA+DHA supplements could be considered, but consult with a physician first.

For people with high triglycerides (blood fats), 2 to 4 grams of EPA + DHA per day, in the form of capsules and under a physician’s care, are recommended.