Stimulating Breast Milk Production (part 1)

Breast-feeding can be beneficial for both baby and mother. According to research or other evidence, the following self-care steps may be helpful.

• Keep up the supplements Continue taking your prenatal vitamin supplement to help supply extra nutrients needed during lactation
  
• Get the nutrients you need Eat a balanced diet of unprocessed foods with extra calories and calcium to support lactation
  
• Kick the habits Reduce or eliminate sources of caffeine, alcohol, and nicotine to prevent transferring unhealthy amounts of these substances through your breast milk
  
• Maximize the milk supply Feed your baby frequently, and for as long as possible; help increase and maintain your milk supply by minimizing fatigue and stress
  
• Perfect your positioning See a lactation specialist or other knowledgeable healthcare practitioner for guidance on changing your baby’s feeding position and preventing or relieving sore nipples

About This Condition

Human breast milk is the best food for newborn babies. In December 1997, the American Academy of Pediatrics issued a policy statement advocating breast milk as the ideal, exclusive food for babies in the first six months of life. They also recommended that breast-feeding continue for at least 12 months or longer if mutually desired.
In the United States, only about 50% of new mothers giving birth in a hospital breast-feed their babies. This number declines rapidly, with only about 20% of women still breast-feeding at six months. There is a large body of evidence on the benefits of breast-feeding for both mother and infant. With adequate support and good information on preventing some of the common problems associated with breast-feeding, a woman’s chances of successfully breast-feeding her new baby are greatly improved.

Symptoms

Breast feeding provides significant benefits for baby and mother.

Benefits for baby

Human milk contains the ideal balance of nutrients, enzymes, and anti-infective and immune supportive agents for babies. There are two kinds of breast milk: colostrum and mature milk. Colostrum, which is produced in the first few days after birth, has higher concentrations of protein and immune-enhancing agents and less sugar and fat than mature milk. Mature human milk differs greatly from both infant formula and either cow or goat milk. Human milk, made specifically for the nutritional needs of the newborn, is superior to all alternatives.
One significant advantage of human breast milk is its abundance of immune-protective and anti-infective agents, including immunoglobulins (primarily immunoglobulin A, or IgA), lactoferrin, Bifidobacterium bifidum, white blood cells, and other factors. These agents are known to help the newborn fight a wide variety of illnesses. Many scientific studies in the United States and other developed countries have demonstrated the health protective benefits of breast milk.
Breast-feeding has been found to help prevent: diarrhea, lower respiratory tract infection,ear infections (otitis media), meningitis,urinary tract infection, and other serious infections (botulism, necrotizing enterocolitis, bacteremia). In addition, breast-feeding may possibly help prevent: sudden infant death syndrome (SIDS), insulin-dependent diabetes mellitus,Crohn’s disease, ulcerative colitis,cancer (lymphoma), allergic diseases, and other chronic digestive diseases. Breast-feeding may also enhance cognitive development.
The protein composition of breast milk is perfect for growing babies and is easy for them to digest. Breast milk also provides absorbable nutrients; the iron and zinc found in human milk is extremely easily absorbed (bioavailable) compared with iron and zinc from other foods. When infants are exclusively breast-fed, 50% of the iron is absorbed. By comparison, absorption of iron from cow’s milk and iron-fortified commercial formula is much lower, only 10% and 4%, respectively.
Breast milk is also quick, easy, and cost-effective. It’s always available and does not need to be prepared, and the cost of providing the necessary additional nutrition to a breast-feeding mother is about half the cost of commercial formula. And breast-feeding promotes bonding, allowing a mother and her baby to be in close physical contact, enhancing the formation of a close mother-baby bond.

Benefits for mother

Breast-feeding a new baby has many important health benefits for the mother as well. Breast-feeding immediately after childbirth causes the release of a hormone called oxytocin, which causes the uterus to contract. This results in less postpartum (after pregnancy) blood loss and a more rapid return of the uterus to its pre-pregnancy size. While breast-feeding, most women will not immediately resume their ovulation and menstrual periods. Delaying the return of ovulation may extend the time between pregnancies. Women who breast-feed for at least six months lose weight more quickly than women who continue breast-feeding for less than three months. And, while breast-feeding can cause a short-term loss of bone density, it also seems to improve the body’s ability to rebuild bones postpartum. In addition, women who have breast-fed their babies may have fewer osteoporosis-linked hip fractures after they’ve passed through menopause. Breast-feeding has also been associated with a lower risk of ovarian cancer and a reduced risk of breast cancer in premenopausal women.
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Stomach Ulcers

Ulcer pain? Undo the damage. Peptic ulcers can cause serious discomfort and damage to the digestive system if left untreated. According to research or other evidence, the following self-care steps may be helpful.

• Avoid irritants

  Avoid smoking, aspirin and related drugs (nonsteroidal anti-inflammatory drugs), alcohol, coffee (including decaf), and tea to improve ulcer healing

• Fight recurrences with fiber

  Reduce the risk of new duodenal ulcers by getting enough fiber

• Give zinc a go

  Take 25 to 50 mg of this mineral a day to speed the repair of damaged tissue

• Get a checkup

  See a doctor to find out whether your ulcer is related to Helicobacter pylori infection

About This Condition

Peptic ulcers are erosions or open sores in the mucous lining of the stomach or duodenum (the first part of the small intestine). The term “peptic” distinguishes peptic ulcers from ulcerations that affect other parts of the body (e.g., diabetic leg ulcers).

Peptic ulcer should never be treated without proper diagnosis. They are usually caused by infection fromHelicobacter pylori (H. pylori). People with peptic ulcer due to infection should discuss conventional treatment directed toward eradicating the organism—various combinations of antibiotics, acid blockers, and bismuth—with a medical doctor. Ulcers can also be caused or aggravated by stress, alcohol, smoking, and dietary factors.

Symptoms

Peptic ulcers are occasionally painless. However, the most common symptom is a dull ache in the upper abdomen that usually occurs two to three hours after a meal; the ache is relieved by eating. Other common symptoms include weight loss, bloating, belching, and nausea. Untreated, peptic ulcers often bleed and may cause sharp burning pain in the area of the stomach or just below it.

Healthy Lifestyle Tips

Aspirin and related drugs (non-steroidal anti-inflammatory drugs), alcohol, coffee (including decaf), and tea can aggravate or interfere with the healing of peptic ulcers. Smoking is also known to slow ulcer healing. Whether or not an ulcer is caused by infection, people with peptic ulcer should avoid use of these substances.

Holistic Options

Emotional stress has been shown to increase acid production in the stomach. The reported association between stress and peptic ulcer might be attributable to a stress-induced increase in gastric acidity. During the air raids of London in World War II, British physicians observed an increase of more than 50% in the incidence of ruptured peptic ulcers. More recently, an increased incidence of bleeding stomach ulcers was seen in survivors of the Hanshin-Awaji earthquake in Japan. Whether stress reduction techniques or psychological counseling helps prevent ulcers or ulcer recurrence has not been adequately studied in medical trials.

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Type 2 Diabetes

Also known as adult-onset diabetes, type 2 diabetes can often be managed by carefully monitoring your diet.

• Keep an eye on the GI Follow a low-glycemic-index diet by avoiding sweet snacks and processed foods, and emphasizing healthy carbohydrates from whole grains, beans, vegetables, and whole fruit, to help keep blood sugar levels stable.
• Fight back with fiber    In addition to eating plenty of high-fiber fruits and vegetables, consider using a fiber supplement such as glucomannan or psyllium with meals.
• Energize insulin function with weight loss and exercise Lower your blood sugar and improve insulin function with weight loss and regular exercise.
• Check out chromium Improve glucose tolerance by taking 200 to 1,000 mcg of this essential trace mineral every day.
• Improve and protect with ALA Take 600 to 1,200 mg a day of an alpha lipoic acid supplement to improve insulin sensitivity and help protect against diabetic complications such as nerve damage.
• Try a topical ointment An ointment containing 0.025 to 0.075% capsaicin four times a day might help control nerve pain.

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Stimulating Breast Milk Production (part 3)

Alcohol

Alcohol reaches maternal milk in concentrations similar to those in the mother’s blood. It is therefore best for breast-feeding mothers to minimize or eliminate alcohol consumption. It is commonly believed that drinking beer can increase a woman’s milk supply. In fact, drinking beer intake does increase secretion of prolactin (the hormone that stimulates production of breast milk) in both men and women. However, research has shown that infants breast-fed after their mothers drank alcoholic beer consumed less milk than when their mothers drank non-alcoholic beer.

Smoking

Breast-feeding mothers should not smoke. Nicotine passes to the baby through the breast milk and can cause feeding problems and illness, especially in newborns. Babies should also be protected from the dangers of second-hand smoke. Second-hand smoke has been shown to increase the risk of SIDS (sudden infant death syndrome) and colic in newborns.

Initiating the breast-feeding relationship

There are many reasons why women decide not to breast-feed or discontinue breast-feeding earlier than the recommended six months. These include a lack of family, societal, or medical support; misinformation or lack of education about breast-feeding; marketing of commercial formulas to new mothers; and the difficulties often encountered in returning to work or school. In addition, there are some common difficulties that could interfere with a healthy breast-feeding relationship. These include fear of not having enough milk to nourish the baby, sore nipples, engorgement, and mastitis (inflammation of the breast, frequently caused by infection).
A new mother should try to breast-feed her baby as soon as possible after delivery, ideally within the first hour of life. An infant should be fed on demand. A hungry infant will first get fussy, with increased activity and rooting (a reflex wherein the infant appears to be searching for the breast with his or her mouth) or mouthing behavior. Crying is a late sign of hunger. To get into the habit of feeding their babies, new mothers are often instructed to follow a schedule of breast-feeding every four hours around the clock. However, these imposed schedules, if followed beyond the first few weeks of life, often lead to frustration and confusion. The only infant who needs to be breast-fed on such a schedule is the infant who does not demand to be fed. Feeding on demand is the best way to increase milk supply. Most infants will empty the breast in 10 to 15 minutes. Some doctors advise gradually increasing the duration of breast-feeding over the first week of life. If this regimen is followed, it is important to breast-feed for at least five minutes on each side to get the benefit of the let-down reflex (which promotes the release of milk from the storage ducts in the breasts).⁸¹
Infants need no additional foods or liquids, if exclusively breast-feeding. Early introduction of these items may make successful breast-feeding difficult. Most breast-fed infants will not require any supplemental vitamins or minerals to meet daily requirements until at least six months of age.Vitamin D may be required for infants whose mothers are vitamin D-deficient or those infants not exposed to adequate sunlight. Iron may be required for infants with low iron stores or anemia.

Anxiety over milk supply

Breast milk is made on demand. The more often a baby feeds, the more milk will be produced. If breast-feeding sessions are frequent and long enough, the milk supply will rarely be inadequate. Parents can be reassured that their infants are receiving enough milk if they have six or more wet diapers a day while exclusively breast-feeding. If a parent still feels anxious about the adequacy of the nourishment provided by breast-feeding alone, weekly weighing may allay fears. A weight gain of 0.38 pound (190 grams) per week is evidence of sufficient nourishment and growth.
Some low-birth-weight infants will require intensive care and ventilation in the hospital. Mothers of these infants often have difficulty continuing to produce breast milk. These mothers must rely on expressing breast milk manually because their babies cannot effectively breast-feed. Pumping milk is much less efficient than breast-feeding. Due to the inadequacy of pumping milk, milk production can decline. In low-birth-weight infants in an intensive care setting, skin-to-skin holding over a four-week period postpartum has increased a mother’s milk supply. In contrast, women who did not participate in skin-to-skin holding of their low-birth-weight infants did not experience an increase in milk production. These findings may have implications for all mothers experiencing a diminishing milk supply. In addition, some doctors will prescribe a day of rest to busy mothers whose milk supply seems to be lessening. Spending a day in close and relaxed contact with one’s newborn, with its associated increase in frequency of feedings, can effectively increasing milk supply.
Stress and fatigue can greatly inhibit the let-down reflex, lessening the production of milk. In a clinical trial involving mothers of premature infants, mothers who listened to an audiocassette tape based on relaxation and imagery techniques increased milk production by more than 60%, compared with mothers not listening to the tape.⁸⁶ Whether relaxation techniques would increase milk supply in the mothers of full-term infants is not known.

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"Diabetes-Friendly" Defined

Contrary to common expectation, people diagnosed with diabetes can enjoy the same tasty, healthy, “normal” foods we all eat. The key to eating healthfully and managing your blood sugar levels is balance. All foods can be part of a healthy, diabetes-friendly diet, so long as you eat a proportioned, varied range of foods overall, and spread them out throughout your day to give your body a consistent source of healthy fuel.
Exchanging less-healthy for more-healthy
Ideally, a person who is newly diagnosed with diabetes will visit their Certified Diabetes Educator (CDE), typically a dietitian or nurse, to learn about an eating plan called diabetes exchanges. The diabetic exchange system assigns foods into a variety of categories, such as starches, carbohydrates, vegetables, fats, and proteins.
Your CDE then teaches you how common foods fit into the different categories. You’ll learn how many of each of these categories you should eat each day to best manage your blood sugar levels. Then you get to decide how you want to spread out those exchanges throughout your typical day.
Diabetes-friendly to meet your needs
When you can, you should always do your best to use the diabetes exchange system to manage your food choices. But when real life throws a curveball and you’re forced to pull together a quick meal or snack without the time to sort through the exchanges—fear not! We’ve selected a delicious collection of recipes, representing a broad range of foods, that will help you enjoy tasty, healthy meals and snacks that meet the basic needs of your eating plan. From main dishes to dessert, salads to soups, and everything in between, we’ve got your covered.
We assume a 2,200-calories as the amount that a moderately-active, average adult eats on a typical day, and divided these calories into carbohydrate, protein, and fat, as follows:

• 50 to 55% from carbohydrates
• 15 to 20% from protein
• No more than 30% from fat

Since most people don’t think in percentages, you can roughly translate them into these approximate amounts each day:

• 275 to 300 grams of carbohydrate
• 83 to 110 gram of protein
• No more than 73 gram of fat

Next we made sure our diabetes-friendly recipes meet basic guidelines for good health in terms of the amount of sodium, fiber, and saturated fat:

• Eating no more than 1,500 mg of sodium per day
• Making sure to get at least 21 to 38 grams  of fiber each day; the more total calories you eat, the more fiber you need
• Eating no more than 7% of total calories, or about 17 grams, of saturated fat per day

Finally, we divided these basic daily goals into three meals and two to three snacks per day. Since the criteria of what makes a certain desserts fit the diabetes-friendly category may be different for what makes a diabetes-friendly snack, side dish, and so on, keep in mind that not any combination of these recipes is appropriate for everybody. Work with your dietitian or CDE to until you understand how to calculate the right nutrition totals for yourself.
Tools you can use for real life
In addition to using these recipes, you can keep the following tips in mind to help you make the best, healthiest, tastiest food choices you can—choices that will help you maintain healthy blood sugar levels and your good health!

• For many people, having about 45 to 60 grams of carbohydrate at meals is about right
• If you want dessert, cut back on other carbohydrate-rich foods, such as pasta and bread, at the same meal
• Fiber is not digested and absorbed like starches and sugars are; fiber can slow the conversion of simple carbohydrates from food you eat into blood sugar; for this reason, the fiber grams are subtracted from the total carbohydrate grams in determining the carbohydrates contained in each meal and snack
• The more of your carbohydrates you can eat as fiber-rich complex carbs, such as vegetables, legumes (beans and peas), nuts, seeds, and whole grains, the better

Diabetes does not mean diet
Now that you understand a bit about how to eat healthfully to best manage diabetes, you can be comfortable knowing that the phrase “diabetes diet” has nothing to do with a lifetime of deprivation and special diet foods. Eating well with diabetes means eating what you love and balancing it with what you need. 
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Stimulating Breast Milk Production (part 2)

What conditions are related to breast-feeding?

Several problems common to breast-feeding mothers can be prevented or eased through simple techniques or addressed with common, simple treatment options.

Sore nipples

Most women will experience some degree of nipple soreness in the first days of breast-feeding. Discomfort that occurs at the onset of breast-feeding and is relieved by feeding is normal. It is caused by the stimulation of the nipple by the hormone oxytocin, which stimulates milk let-down. True nipple soreness, in which the nipples appear red and are tender to the touch, is rare and is probably caused by the baby’s improper grasp on the nipple and areola (pigmented area surrounding the nipple) while feeding.
Correcting the baby’s position on the breast is the most important tactic for preventing and relieving sore nipples. A physician, nurse, or lactation consultant can assist in assessing and correcting an infant’s grasp of the nipple. Sore nipples can progress to more painful, cracked, and fissured nipples. As the condition worsens, the nipples are more susceptible to infection. In addition to correcting the baby’s position, there are a number of self-help measures frequently recommended for the relief of sore nipples. These are most effective when begun at the onset of symptoms.
Check the position of the baby on the breast; the infant’s tongue should be under the nipple and the mouth should grasp both the nipple and part of the areola. Vary the position of the breast-feeding infant with each feeding to avoid soreness of a particular area of the nipple.
The infant should be fed on demand; an overly hungry infant may suck harder, causing nipple soreness. Mothers with sore nipples should begin each feeding on the side that is least sore, switching to the sore breast after the let-down reflex has occurred. The infant should not be allowed to suck on an empty breast, which can cause damage to the nipple. If the nipples are sore, a breast-feeding session of ten minutes on each side should be sufficient to nourish the baby.
Ice packs applied to the breasts prior to breast-feeding can have a pain-relieving effect. Allowing nipples to air-dry after nursing can help to reduce nipple soreness.
In the case of cracked nipples, the application of an ointment or cream can aid healing. Ointments or creams allow the skin’s internal moisture to heal deep cracks and fissures while keeping the skin pliable.⁵⁹ A frequently recommended and safe ointment for cracked nipples is medical grade, purified anhydrous lanolin (derived from wool fat). The nipples should be patted dry prior to application of a small amount of lanolin.

Engorgement

Engorgement is a common condition that occurs as blood and lymphatic flow to the breasts greatly increases, leading to congestion and discomfort. The pain associated with engorgement can range from mild to severe. Engorgement typically occurs on the first full day of milk production and lasts only about 24 hours. The breasts may feel firm and hot to the touch and the skin may appear reddened. As with other conditions, the best remedy is prevention. Many health professionals believe frequent breast-feeding (at least every three hours) will successfully prevent engorgement. This is probably true for most women. However, the physical changes associated with initiation of breast-feeding may eventually lead to engorgement in some women. If engorgement occurs, the best remedy is to breast-feed frequently. This can relieve the engorgement and prevent the condition from worsening.
Doctors often recommend additional options for women with engorgement. A well-fitted bra can relieve some of the discomfort of engorgement. Applications of moist heat may encourage flow of milk from the breasts. Women may apply hot packs to the breasts just prior to breast-feeding. Other suggestions include frequent warm showers or alternating hot and cold showers. Cold packs applied to the breasts after breast-feeding can provide a slight pain-relieving effect.
Some infants will have a difficult time correctly latching on to an engorged breast. This can lead to inadequate nourishment and sore nipples. Expressing some excess milk, manually or with a pump, just prior to breast-feeding may relieve this difficulty. Women may also express milk after the infant has finished feeding to relieve any remaining sense of fullness. Massaging the breasts while breast-feeding may encourage milk flow from all the milk ducts and help to relieve engorgement.

Mastitis

Mastitis is inflammation of the breast that is frequently caused by an infection. The infected breast may feel hot and swollen. The breast may be tender to the touch, and fever, fatigue, chills, headache, and nausea may be present. Some women feel as though they have the flu. A breast infection requires prompt medical attention. Complete bed rest is important for a speedy recovery, and antibiotics are frequently prescribed. In addition, doctors often provide further guidelines for treating mastitis.
A woman should continue breast-feeding from both breasts; the milk from the infected breast is still good for the baby. Moist heat over the painful breast can be helpful, and cold applications after breast-feeding can help alleviate swelling and pain. Breast-feeding women should also avoid constricting or under-wire bras that may irritate the infected breast.

Who can breast-feed?

Breast-feeding is the best food for babies, and most mothers will be able to breast-feed their infants. However, there are some uncommon situations in which breast-feeding is not in the best interest of the infant.
Galactosemia is a rare metabolic condition that leads to an inability to break down galactose, one of the components of milk sugar (lactose). Infants with galactosemia should not breast-feed, but should be fed a special formula without lactose.
Phenylketonuria (PKU) is another rare metabolic disorder, in which a newborn is unable to break down the amino acid phenylalanine. The resulting build-up of phenylalanine in the system can be harmful. There is some disagreement regarding whether it is safe to breast-feed infants with PKU. Some sources recommend against breast-feeding the infant with PKU.⁶¹ However, breast milk is low in phenylalanine and there is evidence that the exclusively breast-fed infant with PKU will not have damaging levels of phenylalanine accumulate in the bloodstream. A mother interested in breast-feeding her infant with PKU should work closely with a doctor. Close monitoring of the infant’s blood phenylalanine levels will be necessary.
For infants in the United States and other developed countries born to mothers infected with the human immunodeficiency virus (HIV) it may be safer not to breast-feed. However, there is controversy over this issue. Some researchers have found HIV in human milk, indicating that there is the potential for passing the virus to a healthy baby while breast-feeding. Other studies indicate a very low risk of actually passing the infection to the baby through the breast milk.
Additionally, a mother with untreated active tuberculosis should not breast-feed her infant. And the infant whose mother abuses drugs should not be breast-fed.⁶⁵

Healthy Lifestyle Tips

It is best to avoid all unnecessary medications, herbs, and nutritional supplements when breast-feeding. Most prescribed and over-the-counter medications, when taken by a breast-feeding mother, are considered safe for the infant. However, a doctor should always be consulted before any medication is taken. There are a few medications that mothers may need to take that may make it necessary to interrupt breast-feeding temporarily.

Caffeine

Caffeine, which is considered a drug, is excreted into breast milk. It is estimated that an infant receives 1.5 to 3.1 mg of caffeine after the mother drinks a cup of coffee (a cup of coffee typically contains 60 to 50 mg of caffeine). Because this amount is fairly low, a morning cup of coffee is not likely to cause any problems. However, if the mother is a heavy caffeine user, caffeine can accumulate in the infant.⁶⁶ Infants have immature livers that are unable to adequately process caffeine. A baby who is irritable and sleeping poorly may be reacting to caffeine in the mother’s diet. A woman can switch to decaffeinated coffees and teas to effectively reduce the amount of caffeine her baby receives through her milk.
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Type 1 Diabetes About

Diabetes mellitus is an inability to metabolize carbohydrates resulting from inadequate insulin production or utilization. Other forms of diabetes (such as diabetes insipidus) are not included in this discussion.
There are two types of diabetes mellitus, type 1 and type 2. This article concerns type 1 diabetes, which has also been called childhood-onset diabetes or insulin-dependent diabetes. In type 1 diabetes, the pancreas cannot make the insulin needed to process glucose. Natural therapies cannot cure type 1 diabetes, but they may help by making the body more receptive to insulin supplied by injection. It is particularly critical for people with type 1 diabetes to work carefully with the doctor prescribing insulin before contemplating the use of any herbs, supplements, or dietary changes mentioned in this article. Any change that makes the body more receptive to insulin could require critical changes in insulin dosage that must be determined by the treating physician.
People with diabetes cannot properly process glucose, a sugar the body uses for energy. As a result, glucose stays in the blood, causing blood glucose to rise. At the same time, however, the cells of the body can be starved for glucose. People with diabetes are at high risk for heart disease, atherosclerosis, cataracts, retinopathy, stroke, poor wound healing, infections, and damage to the kidneys and nerves.

Healthy Lifestyle Tips

Everyone with diabetes aged 6 months and older should get a seasonal flu shot. Close household contacts and out-of-home caregivers of people with diabetes should also get the vaccines. People can receive both flu shots at the same time.¹
Unusually rapid weight gain in infancy has been associated with a one-and-a-half-fold increase in the risk of developing type 1 diabetes in childhood. Being overweight also increases the need for insulin. Therefore, people with type 1 diabetes should achieve and maintain appropriate body weight.
People with type 1 diabetes who engage in regular exercise require less insulin. However, in the short term, exercise can induce low blood sugar or even occasionally increased blood sugar. Moreover, a preliminary study has shown that long-term physical activity was not associated with control of blood glucose in people with type 1 diabetes. Therefore, people with type 1 diabetes should never begin an intensive exercise program without consulting a healthcare professional.
The American Diabetes Association (ADA) recommends that people with diabetes limit their daily alcohol consumption to one drink for women and two drinks for men. Similar to research on healthy people, preliminary studies in adults with diabetes find reduced risk of heart disease with light to moderate drinking. Drinking alcohol with type 1 diabetes can result in hypoglycemia or hyperglycaemias, depending on the circumstances, but moderate amounts of alcohol ingested with food does not affect blood glucose levels. People with diabetes who drink two or more drinks per day were reported to have a high risk for eye damage in one preliminary study, but another, larger study found no association between alcohol use and eye damage.
People with diabetes who smoke are at higher risk for kidney damage,heart disease, and other diabetes-linked problems. Smokers are also more likely to develop diabetes, so it's important for diabetic smokers to quit.
Most healthcare providers agree on the necessity of self-monitoring of blood glucose (SMBG) by people with type 1 diabetes. Advocates of SMBG, such as the ADA, have observed that SMBG by people with diabetes has revolutionized management of the disease, enabling them to achieve and maintain specific goals.¹⁴ These observations are well-supported in the medical literature. Detractors point out that indiscriminate use of self-monitoring is of questionable value and adds enormously to healthcare costs. The ADA acknowledges that accuracy of SMBG is instrument- and technique-dependent. Errors in technique and inadequate use of control procedures have been shown to lead to inaccurate test results. Nevertheless, it is likely that self-monitoring of blood glucose, if used properly, can have a positive effect by increasing patient involvement in overall diabetes care. Pharmacists and healthcare practitioners can teach people with diabetes certain skills that will enhance their ability to properly self-manage blood glucose.
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Steatohepatitis

Get a handle on hepatitis. This common liver disease can be severe, or even fatal, so it is important to know the facts. According to research or other evidence, the following self-care steps may be helpful.

• Get evaluated See a doctor to determine the cause and best treatment for your condition
  
• Check out SAMe 1,600 mg a day of the supplement S-adenosylmethionine may help resolve blocked bile flow
  
• Reduce damage with milk thistle Take a standardized herbal extract providing 420 mg a day of silymarin to help the liver
  
• Try phyllanthus 900 to 2,700 mg a day of this herb may be beneficial for people with hepatitis B

About This Condition

Hepatitis is a liver disease that can result from long-term alcohol abuse, infection, or exposure to various chemicals and drugs. Because hepatitis is potentially very dangerous, a healthcare professional should be involved in its treatment.

Symptoms

Acute viral hepatitis varies from a minor flu-like illness to an overwhelming infection resulting in liver failure and death. The early phase is characterized by loss of appetite, malaise, nausea and vomiting, and fever. Signs include a darkening of the urine and jaundice (yellowing of the skin and whites of the eyes). Chronic hepatitis may be asymptomatic, or may manifest as malaise, fatigue, loss of appetite and a low-grade fever.

Healthy Lifestyle Tips

Avoiding alcohol is the most obvious way to avoid the liver damage it causes.
A variety of prescription drugs can, on rare occasions, cause hepatitis, as can large amounts of niacin or niacinamide (forms of vitamin B3). Excessive intake of acetaminophen or other painkillers can damage the liver, so excessive intake of these drugs should be avoided. People with hepatitis C who failed to respond to interferon therapy have been found to have a higher amount of iron within the liver.¹ People with hepatitis C should, therefore, avoid iron supplements. People with any type of hepatitis should ask their physician whether any medication they are taking poses a risk to the liver.
For infectious (viral) hepatitis, good hygiene is necessary to avoid spreading the infection. The hepatitis A virus can be spread very easily through food that is handled by infected individuals; therefore, people with hepatitis A should wash their hands very carefully after using the restroom and should not handle food at work. The hepatitis viruses B and C are both transmitted by blood and sexual contact.
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Strains and Sprains

Beat the aches and pains of sprains and strains. According to research or other evidence, the following self-care steps may be helpful.

• Control swelling and pain

  Use the R.I.C.E treatment: Rest the body part, Ice it every hour, Compress it with elastic bandages, tape, or a brace, and Elevate it above your heart

• Control inflammation with enzyme preparations

  Take 4 to 8 tablets a day of proteolytic enzymes containing trypsin, chymotrypsin, and/or bromelain for inflammation

• Take a multivitamin

  Extra vitamins and minerals during recovery can help insure against deficiencies that slow the healing process

• Get help for serious injuries

  Also, see a doctor if you cannot move or put weight on the body part, if the part looks crooked, if pain or tenderness is severe, if there is numbness or redness in the area, or if you have any other concerns about your injury

About This Condition

Sprains and strains are types of minor injuries to the soft tissues and connective tissues of the musculoskeletal system. Sprains usually refer to injuries to ligaments, but sometimes to other connective tissues, such as tendons and the capsules surrounding joints. Strains usually refer to injuries to muscles or to the areas where muscles become tendons.

Sprains and strains may occur together, and occasionally are quite severe, requiring immobilization of the body part in a rigid cast for weeks, long-term rehabilitation programs, and sometimes surgery.

Symptoms

The most common type of sprain is the ankle sprain. Ankle sprains have differing degrees of severity. Mild or minimal sprains with no tear of the ligament usually produce mild tenderness and some swelling. Moderate sprains, in which the ligament has been partially ruptured, produce obvious swelling, bruising, significant tenderness, and difficulty walking. Severe sprains, as when the ligament is completely torn from the bone (called avulsion), make walking impossible and produce marked swelling, internal bleeding and joint instability.

Symptoms of strains include muscle soreness, muscle spasm, pain, and possibly swelling or warmth over the involved muscle.

Holistic Options

Spinal manipulation is used by chiropractors, licensed naturopathic doctors, and some osteopathic doctors to relieve pain and improve healing of sprains and strains. One preliminary trial tested a combination of chiropractic manipulation, muscle stretching, and special exercises known as “proprioceptive neurofacilitation” to people who had sprain/strain neck injuries that had not resolved with other treatment. Treatment was reported to help the majority of people, and over one-third reported that their symptoms were completely gone or only mildly bothersome. In a larger preliminary trial, people who were still suffering neck pain a year after whiplash-type accidents were treated with spinal manipulation for an average of four months. At the end of the treatments, 72% reported at least some benefit and nearly half reported significant benefit or complete recovery, but people with the most severe symptoms derived little benefit.

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Type 1 Diabetes

Also known as childhood-onset diabetes, type 1 diabetes requires regular blood sugar tests and medical intervention. According to research or other evidence, the following self-care steps may be helpful.

• Fight back with fibre Under a doctor's supervision, stabilize your blood sugar by eating fibre from whole grains, beans (legumes), vegetables, and fruit, and consider using a fibre supplement such as phylum or guar gum
• Go for the chromium Under the supervision of a doctor, take 200 mcg a day of this essential trace mineral to improve glucose tolerance
• Protect with alpha lipoic acid Protect against diabetic complications, such as nerve and kidney damage, by taking 600 to 1,200 mg of this supplement per day

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Diabetes Health-Foot Care

If you have diabetes, you know that self-care goes a long way in managing the disease. Now it appears that taking an active role in diabetes care just got easier: evidence shows that using a simple skin thermometer may help reduce the risk of painful foot ulcers, a common and uncomfortable complication of the disease. According to a new study, people who monitor their feet temperature may lower their ulcer risk by more than 30%.

Early detection is key

Constant blood sugar elevation causes the nerve damage (neuropathy) responsible for diabetic foot ulcers. Neuropathy reduces the feelings of pain or inflammation, making it difficult for people with diabetes to notice inflammation or skin injuries. Unfortunately, if even a minor skin tear is left untreated, it can develop into a serious ulcer.
In this 18-month study, 225 military veterans with diabetes who were at risk for foot ulcers due to nerve damage, foot deformities, or prior foot ulceration were randomly assigned to receive either standard therapy—which consisted of therapeutic footwear, education, regular foot care, and a daily structured foot self-inspection—or standard therapy plus the use of an in-home infrared skin thermometer to measure the temperature of several spots on their feet twice a day.
During the study, 8.4% of the people developed foot ulcers—14 from the standard therapy group and 5 from the skin thermometer group. People in the skin thermometer group had a temperature difference of 4.8 times greater in the region of ulceration during the week before the ulcer appeared than did a random sample of 50 people who did not develop ulcers. People in the skin thermometer group were one-third as likely to develop ulcers as people in the standard therapy group.

Treat your feet

“Self-monitoring is necessary to identify early warning signs to reduce the incidence of diabetic foot complications and the associated decrements in quality of life and high resource costs,” said David Armstrong, DPM, PhD, and colleagues from the Rosalind Franklin University of Medicine and Science in Chicago, Illinois. “Sadly, the ability of the most motivated patients with diabetes, their family members, and even healthcare professionals to identify ‘early warning signs’ is limited. Self-evaluation of temperature seems to offer a mechanism to identify an early sign of injury, when there is still time to avert a wound.”
Foot ulcers can be painful and costly but the incidence can be reduced with disciplined foot care and attention to early warning signs such as inflammation or injury. Additionally, Armstrong and his colleagues recommend using the simple and inexpensive skin thermometer to reduce foot ulcers in high-risk patients. People with diabetes should speak with their physician or a diabetic educator about measures they can take to reduce their risk.
 
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Sports–Performance

Reach the peak of athletic performance. Take your game to the next level by learning some fitness essentials. According to research or other evidence, the following self-care steps may be helpful.

• Eat more carbs

  Supply the body with efficient energy fuel found in grains, starchy vegetables, fruits, low-fat dairy products, and carbohydrate-replacement drinks

• Obey your thirst

  Drink fluids before, during, and after exercise to prevent dehydration, but avoid overdrinking, too

• Take a multivitamin

  When your diet isn’t enough, extra vitamins and minerals will help your body get the nutrition it needs for exercise

• Check out creatine monohydrate

  Take 15 to 20 grams a day of this supplement for five or six days to improve performance of high-intensity, short-duration exercise (like sprinting) or sports with alternating low- and high-intensity efforts

• Try vitamin C

  Take 400 mg a day for several days before and after intense exercise to reduce pain and speed muscle strength recovery

About This Condition

Aside from training, nutrition may be the most important influence on athletic performance. However, in seeking a competitive edge, athletes are often susceptible to fad diets or supplements that have not been scientifically validated. Nevertheless, there is much useful research to guide the exerciser toward optimum health and performance.

Healthy Lifestyle Tips

Many athletes use exercise and weight-modifying diets as tools to change their body composition, assuming that a lower percentage of body fat and/or higher lean body mass is desirable in any sport. There is no single standard for body weight and body composition that applies to all types of athletic activities. Different sports, even different roles in the same sport (e.g., running vs. blocking in football), require different body types. These body types are largely determined by genetics. However, within each athlete’s genetic predisposition, variations result from diet and exercise that may affect performance. In general, excess weight is a disadvantage in activities that require quickness and speed. However, brief, intense bursts of power depend partly on muscle size, so this type of activity may favor athletes with greater muscle mass. On the other hand, participants in endurance sports, which require larger energy reserves, should not attempt to lower their body fat so much as to compromise their performance.

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Eating Disorders About

About This Condition

Eating disorders are complex conditions involving psychological factors and nutritional deficiencies. The term eating disorders includes anorexia nervosa, bulimia, and binge-eating.
The psychological factors may include an inability to cope with stress, problems with family and other relationships, feelings of deprivation, and experiences of physical, sexual, or emotional abuse. Psychotherapy is an essential part of the treatment for eating disorders, along with nutrition counselling and medical care as needed.¹
A person with anorexia does not eat enough to maintain a healthy weight; she views herself as overweight and is anxious about gaining weight. Anorexia typically begins in early adolescence, mainly among girls, though the numbers of boys developing this condition is increasing. People with anorexia weigh less than 85% of the normal weight for their age and height. Excessive exercise, vomiting, and abuse of laxatives and/or diuretics may also occur. Severe anorexia can be life threatening.
Bulimia, also known as bingeing and purging, is more common than anorexia, and usually affects teenage girls and women in their twenties. It involves a recurring, emotionally driven cycle of compulsive consumption of large quantities of high-calorie food in a short period of time, followed by induced vomiting. Some individuals also use laxatives, drugs that induce vomiting, diuretics, or excessive exercise in an attempt to purge. About 50% of anorexics also purge, and both bulimia and anorexia can coexist in the same person. Unlike those with anorexia, some people affected by bulimia maintain normal or even excessive body weight.
Binge-eating disorder is similar to bulimia but no purging is done. It is more common than either bulimia or anorexia nervosa, and people with binge-eating disorder are usually overweight.

Symptoms

People with eating disorders may have a preoccupation with weight and food, anxiety about their body image, and/or a feeling that they lose control over how much they eat. They may also exercise compulsively and, in women, experience missed menstrual periods. They may also frequently use laxatives, diet pills, and medicines designed to induce vomiting or reduce fluid retention.

Healthy Lifestyle Tips

Although regular, moderate exercise offers important health benefits, for many people excessive exercise is a common component of eating disorders, especially anorexia nervosa. In one controlled trial, a majority of the people with eating disorders reported that participation in competitive sports and exercise performed as part of a weight loss plan contributed to their condition. For people with eating disorders, it is important to establish and maintain healthy exercise habits; these individuals should consult with a healthcare professional skilled in eating disorders.

Holistic Options

Psychological counselling, for both the individual and her family, and behaviour modification training are also commonly used for people with eating disorders, often as part of a team approach that also includes nutrition counselling and medical care. Numerous preliminary and controlled studies have shown that the psychotherapy technique known as cognitive-behavioural therapy is effective in reducing the symptoms of bulimia. For example, one study found 69% of a group receiving cognitive-behavioural therapy were abstaining from binge-eating and purging six months later compared to only 15% of a group keeping a diary of their behaviour.⁸ Preliminary studies and one controlled trial suggest another technique, interpersonal psychotherapy, is equally effective for people with bulimia. Cognitive behavioural therapy and interpersonal psychotherapy have also been effective for people with binge-eating disorder in controlled trials,resulting in cessation of binge-eating in almost half of the subjects in one report.
The effectiveness of psychotherapy for anorexia nervosa is less clear. One controlled trial found that psychotherapy (type unspecified) significantly improved weight gain compared to no treatment, and complete or nearly complete recovery occurred in 60% of the patients.¹⁶ Two other studies comparing different types of psychotherapy for anorexia nervosa found comparable improvement from all types; one of these studies reported moderate improvement in 63% of cases. Long-term effectiveness of psychotherapy for eating disorders has not been studied.
 
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Eating Disorders

Counselling and nutrition management are both needed to effectively treat eating disorders such as anorexia, bulimia, and binge eating. According to research or other evidence, the following self-care steps may be helpful.

• Talk to a therapist Work with a qualified professional to help you resolve any emotional issues that may contribute to your eating disorder
• See your healthcare provider Get a check-up to find out if your eating disorder has resulted in any health problems that may require medical care
• Mix in a multi Add a complete multivitamin to your daily diet to help prevent deficiencies, especially if you are anorexic or bulimic
• Think zinc If you have anorexia, help improve your appetite by taking 50 mg a day of this essential mineral, along with 1 to 3 mg per day of copper

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Recurrent Ear Infections

About This Condition

Many children suffer recurrent infections of the middle ear, a condition also known as otitis media (OM).

Symptoms

Ear infections can cause irritability, difficulty sleeping, runny nose, fever, fluid draining from the ear, loss of balance, mild to severe ear pain, and hearing difficulty. Untreated infections can cause permanent hearing impairment and can also spread to other parts of the head, including the brain. Frequent or persistent ear infections in children can reduce their hearing when normal hearing is critical for speech and language development.

Healthy Lifestyle Tips

When parents smoke, their children are more likely to have recurrent ear infections.It is important that children are not exposed to passive smoke.
Humidifiers are sometimes used to help children with recurrent ear infections, and animal research has supported this approach. Nonetheless, human research studying the effect of humidity on recurrent ear infections has yet to conclusively show that use of humidifiers is of significant benefit.
Use of pacifiers in infants increases the risk of ear infections
Practitioners of spinal manipulation recommend chiropractic as a treatment for ear infections, though this has not been well demonstrated in research.
 
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Recurrent Ear Infections

 
Infected ears can lead to symptoms such as fever, irritability, and sleeplessness. According to research or other evidence, the following self-care steps may be helpful.

• Try xylitol Control mouth bacteria that cause ear infections by chewing gum or eating candy sweetened with xylitol, a natural sugar found in fruit
• Steer clear of smoke Stop smoking and avoid all sources of passive cigarette smoke exposure to
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  reduce ear infection recurrences
• Pass up pacifiers Reduce ear infection risk in babies by weaning them off pacifiers
• Uncover food allergies Work with a knowledgeable health professional to find out if food allergies are causing infections

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Depression in the Elder Set

Omega-3 fatty acids found in fish oil may help ease depression in the elderly, according to a study published in the European Archives of Psychiatry and Clinical Neuroscience.
People with depression tend to have lower blood levels of omega-3 fatty acids than people who aren’t depressed. These fatty acids, found primarily in the oil of cold water fish, are potent anti-inflammatory agents which might help quell inflammation that can lead to altered nerve cell function. Omega-3’s might also work through a direct effect on nervous system signalling.

An oily cure for depression

Several studies, but not all, have found that fish oil may positively affect depression. Of the two major omega-3s represented in fish oil—DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)—EPA seems to have the greatest effect for this condition. Most studies suggest that the amount needed to see improvement runs on the order of about 10 grams of fish oil per day, or about 1 to 2 grams of EPA.
The new study looked at the effect of a lower dose of fish oil in 66 elderly people (average age 80 years) with mild to moderate depression. The dose was chosen in order to minimize the chance of adverse side effects and to help ensure compliance with the treatment. Half of the participants were given 1 gram of fish oil per day, containing 180 mg of EPA and 120 mg of DHA for six months. The remaining people were given a matching placebo.
At the end of the study, depression scores improved by 25% in the fish oil group compared with the placebo group. Side effects were minimal, mostly gastrointestinal in nature (including burping, reflux, and diarrhea), and were similar between the groups.
“The effect of omega-3 fatty acids on depression was demonstrated more clearly when only evaluating the participants who did not take antidepressants,” explained the study’s lead author, Yaser Tajalizadekhoob, MD, of the Tehran University of Medical Sciences. Since many elders take antidepressant medications, Dr. Tajalizadekhoob suggested that future studies focus on the effects of combination therapy using omega-3 fatty acids and antidepressants.

Dealing with depression

Try these tips to brighten your mood:

• Eat more fish. Wild caught salmon, lake trout, and blue fin tuna are all excellent sources of omega-3 fatty acids.
• Get active. Exercise boosts mood-elevating compounds in the body and is great for your heart and circulation, too.
• Skip the sugar. Eating processed foods, especially white sugar, is a quick way to sink your spirits. To help you balance your blood sugar and feel your best, focus on whole grains, colourful fruits and veggies, legumes, and lean meats.

If you or someone you love is dealing with depression, it’s important to have a knowledgeable healthcare team in place to help manage the condition. Always speak with your doctor before starting a new supplement or changing your treatment regimen.
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Seasonal Affective Disorder

A cold and dark winter can trigger depression in people who suffer from SAD. According to research or other evidence, the following self-care steps may be helpful.

• Add more D to your diet See a qualified health practitioner to find out if you are low in vitamin D, and if you should take large amounts under medical supervision to help improve mood and well-being
• Soak in the sun Spend more time outdoors to help improve the regulation of important brain chemicals that affect mood
• Try light therapy Reduce symptoms by using a full-spectrum fluorescent light during dark mornings or evenings
• Check out St. John’s wort This well-known herbal remedy may improve mild to moderate depression; take 900 mg a day of a standardized extract
• Work in a workout Get an hour of aerobic or anaerobic exercise three times a week in bright light to improve mood

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Depression

For when it’s beyond a bad day: Learn more about symptoms and what you can do to overcome depression.

1. Get active Exercise that increases your heart rate at least three hours a week (or 30 minutes a day) may help boost your body’s natural mood-enhancers (endorphins).
2. Get enough iron A lack of iron can make depression worse; check with a doctor to find out if you are iron deficient.
3. Check out St. John’s wort Take 600 to 1,200 mg a day of a standardized herbal extract containing of 0.3% hypericin to help with mild to moderate depression—but talk to your doctor first as St. John's wort can interact with certain medications.
4. Try B vitamins Take a supplement that contains folic acid and vitamins B12 and B6 to help correct deficiencies associated with depression.
5. Seek counselling A mental health professional may help you make a full recovery.

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Osteoarthritis

• Use topical ointment Treat discomfort with an ointment or cream containing 0.025 to 0.075% capsaicin four times a day over painful joints: make sure not to let capsaicin come in contact with the eyes.
• Add antioxidants Eat more fruits and vegetables and take 400 to 1,600 IU a day of vitamin E to put antioxidants to work protecting your joints.
• Help prevent joint damage with GS and CS Take 1,500 mg a day of glucosamine sulphate, 800 to 1,200 mg a day of chondroitin sulphate, or a combination of both supplements, for pain and to protect joints.
• Get moving Start a gentle program of walking and strengthening exercise to reduce pain and improve joint function.

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Osteoarthritis

• Use topical ointment Treat discomfort with an ointment or cream containing 0.025 to 0.075% capsaicin four times a day over painful joints: make sure not to let capsaicin come in contact with the eyes.
  
• Add antioxidants Eat more fruits and vegetables and take 400 to 1,600 IU a day of vitamin E to put antioxidants to work protecting your joints.
  
• Help prevent joint damage with GS and CS Take 1,500 mg a day of glucosamine sulphate, 800 to 1,200 mg a day of chondroitin sulphate, or a combination of both supplements, for pain and to protect joints.
  
• Get moving Start a gentle program of walking and strengthening exercise to reduce pain and improve joint function.

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Skin Ulcers

About This Condition
Skin ulcers are open sores that are often accompanied by the sloughing-off of inflamed tissue.
Skin ulcers can be caused by a variety of events, such as trauma, exposure to heat or cold, problems with blood circulation, or irritation from exposure to corrosive material. Pressure ulcers, also known as decubitus ulcers or bedsores, are skin ulcers that develop on areas of the body where the blood supply has been reduced because of prolonged pressure; these may occur in people confined to bed or a chair, or in those who must wear a hard brace or plaster cast. Skin ulcers may become infected, with serious health consequences. Other health conditions that can cause skin ulcers include mouth ulcers (canker sores), chronic venous insufficiency, diabetes, infection, and peripheral vascular disease.

Symptoms

People with a skin ulcer may have an area of reddened skin. In advanced cases, people may have areas where the skin is open and oozing fluid.

Holistic Options

A double-blind trial found systemic hyperbaric oxygen (HBO) treatments, in which the patient is placed in a chamber with highly concentrated oxygen, five days per week for six weeks significantly improved healing of non-diabetic chronic leg ulcers. This trial confirms the results from several preliminary studies of systemic HBO therapy.While topical application of HBO (the affected body part is encased in a balloon-like chamber and exposed to concentrated oxygen) for skin ulcers has been reported effective in preliminary trials,controlled trials have produced conflicting results. In controlled studies of diabetic patients with skin ulcers or gangrene, systemic HBO has been shown to prevent amputation of affected limbs.
Electrical stimulation applied to the skin is thought to have several biological effects that might accelerate skin ulcer healing. A variety of techniques have been investigated, and controlled or double-blind trials have shown positive results for the use of low-voltage galvanic current, high-voltage pulsed current, transcutaneous electrical nerve stimulation (TENS), and pulsed high-frequency electromagnetic therapy.
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Skin Ulcers

Soothe and heal the sores on your skin for more comfort and fewer infections. According to research or other evidence, the following self-care steps may be helpful.

• Seek support from C Take 1,000 mg of vitamin C every day to speed healing
• Go for the protein Help prevent and heal skin ulcers by eating a diet high in protein and adequate in calories
• Think zinc Under the supervision of a doctor, take at least 50 mg of a zinc supplement, plus 1 to 3 mg of copper, each day to facilitate tissue growth
• Get a check up Visit your healthcare provider to find out if your skin ulcers are caused by a treatable medical condition

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Sports Injuries–Wound Healing

Repair the damage to your skin and other soft tissues by caring for affected areas and focusing on your overall health. According to research or other evidence, the following self-care steps may be helpful.

• Deal with deficiencies Stick to a healthy diet and take a multivitamin to prevent deficiencies that can slow wound healing
  
• Get support from vitamin C Take at least 1,000 mg a day of vitamin C to promote connective tissue repair
  
• Try on topicals Apply an ointment containing zinc, chondroitin sulfate, and/or gotu kola to speed healing of skin wounds
  
• Discover the benefits of bromelain To reduce swelling and speed the healing time for surgical wounds and soft tissue injuries, take several hundred milligrams a day of this pineapple-derived enzyme during the first several days after surgery or injury

About This Condition

Wound healing is the process of repair that follows injury to the skin and other soft tissues.
Wounds may result from trauma or from a surgical incision. In addition, pressure ulcers (also known as decubitus ulcers or bed sores), a type of skin ulcer, might also be considered wounds. The capacity of a wound to heal depends in part on its depth, as well as on the overall health and nutritional status of the individual.
Following injury, an inflammatory response occurs and the cells below the dermis (the deepest skin layer) begin to increase collagen (connective tissue) production. Later, the epithelial tissue (the outer skin layer) is regenerated. Dietary modifications and nutritional and herbal supplements may improve the quality of wound healing by influencing these reparative processes or by limiting the damaging effects of inflammation.

Symptoms

Symptoms include swelling, stiffness, tenderness, discoloration, skin tightness, scabbing, itching, and scar formation.
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Fibrocystic Breast Disease

About This Condition

Fibrocystic breast disease (FBD) is a term given to a very common group of benign conditions affecting the breast in younger women.

Symptoms

Both breasts become tender or painful and lumpy, and these symptoms vary at different times in the menstrual cycle. Despite the fact that signs and symptoms of FBD appear to be quite distinct from textbook signs and symptoms of breast cancer, any lump in the breast should be diagnosed by a doctor to rule out the possibility of cancer.

Healthy Lifestyle Tips

Exercise may decrease breast tenderness. In one study, women who ran 45 miles per menstrual cycle reported less breast tenderness as well as improvement in other symptoms, such as anxiety
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Sports Injuries–Sprains and Strains

Beat the aches and pains of sprains and strains. According to research or other evidence, the following self-care steps may be helpful.

• Control swelling and pain Use the R.I.C.E treatment: Rest the body part, Ice it every hour, Compress it with elastic bandages, tape, or a brace, and Elevate it above your heart
  
• Control inflammation with enzyme preparations Take 4 to 8 tablets a day of proteolytic enzymes containing trypsin, chymotrypsin, and/or bromelain for inflammation
  
• Take a multivitamin Extra vitamins and minerals during recovery can help insure against deficiencies that slow the healing process
  
• Get help for serious injuries Also, see a doctor if you cannot move or put weight on the body part, if the part looks crooked, if pain or tenderness is severe, if there is numbness or redness in the area, or if you have any other concerns about your injury

About This Condition

Sprains and strains are types of minor injuries to the soft tissues and connective tissues of the musculoskeletal system. Sprains usually refer to injuries to ligaments, but sometimes to other connective tissues, such as tendons and the capsules surrounding joints. Strains usually refer to injuries to muscles or to the areas where muscles become tendons.
Sprains and strains may occur together, and occasionally are quite severe, requiring immobilization of the body part in a rigid cast for weeks, long-term rehabilitation programs, and sometimes surgery.

Symptoms

The most common type of sprain is the ankle sprain. Ankle sprains have differing degrees of severity. Mild or minimal sprains with no tear of the ligament usually produce mild tenderness and some swelling. Moderate sprains, in which the ligament has been partially ruptured, produce obvious swelling, bruising, significant tenderness, and difficulty walking. Severe sprains, as when the ligament is completely torn from the bone (called avulsion), make walking impossible and produce marked swelling, internal bleeding and joint instability.
Symptoms of strains include muscle soreness, muscle spasm, pain, and possibly swelling or warmth over the involved muscle.

Holistic Options

Spinal manipulation is used by chiropractors, licensed naturopathic doctors, and some osteopathic doctors to relieve pain and improve healing of sprains and strains. One preliminary trial tested a combination of chiropractic manipulation, muscle stretching, and special exercises known as “proprioceptive neurofacilitation” to people who had sprain/strain neck injuries that had not resolved with other treatment. Treatment was reported to help the majority of people, and over one-third reported that their symptoms were completely gone or only mildly bothersome. In a larger preliminary trial,² people who were still suffering neck pain a year after whiplash-type accidents were treated with spinal manipulation for an average of four months. At the end of the treatments, 72% reported at least some benefit and nearly half reported significant benefit or complete recovery, but people with the most severe symptoms derived little benefit.
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Fibrocystic Breast Disease

Breast tenderness and lumpiness may point to fibrocystic breast disease (FBD), a non-life-threatening but uncomfortable condition that affects many women. According to research or other evidence, the following self-care steps may be helpful.

• Get to know EPO 3 grams of an herbal evening primrose oil supplement every day may help alleviate symptoms
• Go on a low-fat diet Lower oestrogen levels by eating fewer high-fat foods, especially from animal sources
• Get routine check-up's Rule out the possibility of breast cancer by performing monthly self-exams and visiting your doctor for regular medical exams

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Sports Injuries–Brusing

Those tender black and blue marks on your body are often reminders of an accidental bump, although they can be signs of an underlying health condition. According to research or other evidence, the following self-care steps may be helpful.

• Sample a combo supplement Reduce your tendency to bruise by taking a daily combination of at least 400 mg of vitamin C and 400 mg of flavonoids, such as hesperidin or rutin
  
• Fill up on fruits and veggies Help prevent bruising by eating more foods rich in vitamin C and flavonoids
  
• Get a checkup If you bruise easily, visit your doctor to rule out a treatable medical problem

About This Condition

Bruising occurs after traumatic injury and consists of swelling and discoloration under the skin but no disruption of the skin.
Bruising is a normal body response to trauma. It is only when bruising occurs often and from very minor (often unnoticed) trauma that a problem may exist. Refer to the capillary fragility article for more information. While easy bruising is usually not a cause for concern, people who experience this problem should consult a physician to rule out more serious conditions that may cause bruising. Medical causes of easy bruising sometimes may be diagnosed from a few blood tests conducted by a doctor. More often, however, no clear cause for easy bruising is found.

Symptoms

Bruises look like areas of blue to purple-colored skin that may turn yellow to dark brown over the course of a few days.
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Menopause

About This Condition

Menopause is the cessation of the monthly female menstrual cycle. Women who have not had a menstrual period for a year are considered postmenopausal.
Most commonly, menopause takes place when a woman is in her late forties or early fifties. Women who have gone through menopause are no longer fertile. Menopause is not a disease and cannot be prevented. Many hormonal changes occur during menopause. Postmenopausal women are at higher risk of heart disease and osteoporosis, presumably because of a decrease in the production of estrogen or other hormones.

Symptoms

Several unpleasant symptoms may accompany menopause. Some, such as vaginal dryness, result from the lack of oestrogen. Others, such as hot flashes and decreased sex drive, are caused by more complex hormonal changes. Some women experience depression, anxiety, or insomnia during menopause.

Healthy Lifestyle Tips

Sedentary women are more likely to have moderate or severe hot flashes compared with women who exercise. In one trial, menopausal symptoms were reduced immediately after aerobic exercise.
Cigarette smoking may be related to hot flashes in menopausal women. Preliminary data have shown that women who experience hot flashes are more likely to be smokers. Another preliminary study found that new users of hormone replacement therapy for the relief of menopausal symptoms were more likely to be current cigarette smokers than were those who had never smoked.

Holistic Options

Acupuncture may be helpful in the treatment of menopausal symptoms. Animal research suggests that acupuncture may help normalize some biochemical changes that are associated with menopausal disturbances of memory, mood, and other functions. One preliminary trial in humans demonstrated a significant reduction (more than 50%) in hot flashes in menopausal women receiving either electro acupuncture (acupuncture with electrical stimulation) or superficial acupuncture (shallow needle insertion).⁷Other preliminary trials support these results and suggest additional menopausal symptoms may also respond to acupuncture. However, no placebo-controlled trials have been done to conclusively prove the effectiveness of acupuncture for menopausal symptoms.
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Sports Injuries–Athlete’s Foot

Athlete’s foot? The toes will tell you. A persistent, burning itch between the toes can send you running for relief. According to research or other evidence, the following self-care steps may be helpful.

• Keep it dry To discourage fungal growth, dry feet thoroughly after showering or bathing, use foot powders, and change socks frequently
  
• Let your feet see the light Wear sandals or other open footwear to expose skin to sunlight’s antifungal effects
  
• Try tea tree oil Apply a 10% herbal concentration in a cream base as a natural alternative to antifungal medications

About This Condition

Athlete’s foot is a fungal infection of the foot that can be caused by a number of different skin fungi.
Generally, athlete’s foot does not cause serious problems; however, the disruption of the skin barrier can be a source of significant infections in people with impaired blood flow to the feet (such as people with diabetes) or in those with impaired immune systems. Infections of the nails are more difficult to treat than those affecting only the skin.

Symptoms

Symptoms of athlete’s foot include a persistent, burning itch that often starts between the toes. The skin on the feet may be damp, soft, red, cracked, or peeling; the feet may also show patches of dead skin. The feet often have a strong or unusual smell, and sometimes small blisters occur on the feet.

Healthy Lifestyle Tips

Keeping the feet dry is very important for preventing and fighting athlete’s foot. After showering or bathing, thorough drying or careful use of a hair dryer is recommended. Light is also an enemy of fungi. People with athlete’s foot should change socks daily to decrease contact with the fungus and should wear sandals occasionally to get sunlight exposure.
 
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