- Eat soy and flaxseed Make foods high in phytoestrogens, such as flaxseed, tofu, soy milk, tempeh, and roasted soy nuts, a regular part of your diet
- Control symptoms with isoflavones Supplements containing at least 80 to 100 mg a day of isoflavones from soy or red clover may help control symptoms
- Cool down with black cohosh Some people have found 20 mg of a concentrated herbal extract twice a day relieves hot flashes
- Find relief with exercise Even light aerobic activities can help reduce menopausal symptoms
- Quit smoking Smokers are more likely to experience hot flashes and other menopausal symptoms
Wednesday, 27 June 2012
Menopause
Menopause is not a disease—it’s a natural part of life. According to research or other evidence, the following self-care steps may be helpful.
Osgood-Schlatter Disease
Kids who play competitive sports during growth spurts may be prone to knee problems known as Osgood-Schlatter disease. According to research or other evidence, the following self-care steps may be helpful.
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- Slow the motion Avoid excessive sports activity or exercise that might aggravate the disease
- Get extra antioxidants Take 400 IU a day of vitamin E and 150 mcg a day of selenium to help the healing
- Chill the pain Apply ice regularly to the painful area to reduce inflammation
About This Condition
Osgood-Schlatter disease is a form of osteochondrosis, a disease of the growth center at the end of long bones. The disease occurs in adolescence, most commonly among 10- to 15-year-old boys, and is often the result of rapid growth combined with competitive sports that overstress the knee joint. The patellar tendon, which attaches the kneecap to the tibia, is sometimes strained and partially torn from the bone by the powerful quadriceps muscles. This tearing, called avulsion, may be extremely painful and is sometimes disabling. It may occur in one or both knees. The knee is usually tender to pressure at the point where the large tendon from the kneecap attaches to the prominence below.Symptoms
People with Osgood-Schlatter disease experience tenderness, swelling, and pain just below one knee that usually worsens with activity, such as going up or down stairs, and is relieved by rest. Symptoms may also include the appearance of a bony bump below the knee cap that is especially painful when pressed.Take charge of your health and visit www.yandrhealth.com for Your FREE Personalized Nutrition and Exercise Program Today!!!
Liver Cirrhosis
Cirrhosis is a condition of severe damage to the liver that impairs its ability to function normally.
In the United States, the most common cause of liver cirrhosis is chronic alcoholism. Liver cirrhosis may also result from chronic viral infection of the liver (hepatitis types B, C, and D) and a number of inherited diseases, such as cystic fibrosis, hemochromatosis, and Wilson’s disease. If severe, liver cirrhosis may lead to liver failure and death. In the Western world, liver cirrhosis is the third leading cause of death in people from ages 45 to 65 (after cardiovascular disease and cancer).1 Liver cirrhosis may also cause a dangerous brain abnormality called portal-systemic encephalopathy (PSE), which may lead to coma. Another form of cirrhosis, primary biliary cirrhosis (PBC), damages the bile ducts in the liver, and occurs primarily in women over 35 years of age. The cause of PBC is not known.
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In the United States, the most common cause of liver cirrhosis is chronic alcoholism. Liver cirrhosis may also result from chronic viral infection of the liver (hepatitis types B, C, and D) and a number of inherited diseases, such as cystic fibrosis, hemochromatosis, and Wilson’s disease. If severe, liver cirrhosis may lead to liver failure and death. In the Western world, liver cirrhosis is the third leading cause of death in people from ages 45 to 65 (after cardiovascular disease and cancer).1 Liver cirrhosis may also cause a dangerous brain abnormality called portal-systemic encephalopathy (PSE), which may lead to coma. Another form of cirrhosis, primary biliary cirrhosis (PBC), damages the bile ducts in the liver, and occurs primarily in women over 35 years of age. The cause of PBC is not known.
Symptoms
Many people with cirrhosis have no symptoms for years. Others may have weakness, loss of appetite, malaise, and weight loss. With blocked bile flow, it is common for people with cirrhosis to have jaundice, itching, and fatty yellow skin nodules. Later in the disease, there may be massive bleeding inside the throat, brain abnormalities due to accumulation of ammonia in the blood, liver failure, and death.Healthy Lifestyle Tips
Alcoholism is the leading cause of liver cirrhosis in the Western world. Drinking too much alcohol also impairs the absorption and accelerates loss of several nutrients. Therefore, avoidance of alcohol is strongly recommended for people with liver cirrhosis. Alcohol is directly toxic to the liver. In people with alcohol-induced liver cirrhosis, even moderate alcohol consumption increases the risk of portal hypertension, a dangerous blood pressure abnormality in the liver’s circulation.Take charge of your health and visit www.yandrhealth.com for Your FREE Personalized Nutrition and Exercise Program Today!!!
Sports Injuries–Tendinitis
Tendinitis tenderness can slow you down and cramp your lifestyle. What can you do to calm the inflammation and ease the pain? According to research or other evidence, the following self-care steps may be helpful.
This is often due to overuse (e.g., repetitive work activities), acute injury, or excessive exercise. People who are at higher risk of developing tendinitis include athletes, manual laborers, and computer keyboard users. Occasionally, tendinitis may be due to diseases that affect the whole body, such as rheumatoid arthritis or gout.
The most common sites of tendinitis are the shoulder, elbow, forearm, thumb, hip, hamstring muscles (in the back of the upper leg), and Achilles tendon (behind the ankle).
Certain treatments used by physicians and other healthcare practitioners have been shown to be effective for tendinitis. In a controlled trial, patients with tendinitis of the shoulder received 24 treatments over six weeks of either ultrasound or a sham treatment. Ultrasound resulted in considerable improvement in pain level and overall quality of life, but many of the patients had their original symptoms return after nine months. The use of ultrasound for tennis elbow has not been validated, according to a systematic review of controlled studies. One controlled trial compared the effects of ultrasound alone to ultrasound plus a topical steroid medication (a process known as phonophoresis, where ultrasound is used to drive a substance into the skin). Both of these treatments were given three times per week for three weeks and both produced similar reductions in pain and tenderness.
Preliminary studies have suggested that daily use of TENS (transcutaneous electrical nerve stimulation) for one to two weeks reduces or eliminates pain in patients with tendinitis. Controlled studies are needed to confirm these findings
Take charge of your health and visit www.yandrhealth.com for Your FREE Personalized Nutrition and Exercise Program Today!!!
- Uncover the cause Work with a knowledgeable health professional to find out what is causing your tendinitis and apply effective treatments
- Discover proteolytic enzymes Take a few tablets of bromelain or similar enzymes every day to reduce the severity of symptoms and speed healing
- Make an appointment with an acupuncturist See a qualified practitioner for a series of treatments that may reduce pain and increase function
About This Condition
Tendinitis is a condition where a tendon or the connective tissue that surrounds the tendon becomes inflamed.This is often due to overuse (e.g., repetitive work activities), acute injury, or excessive exercise. People who are at higher risk of developing tendinitis include athletes, manual laborers, and computer keyboard users. Occasionally, tendinitis may be due to diseases that affect the whole body, such as rheumatoid arthritis or gout.
The most common sites of tendinitis are the shoulder, elbow, forearm, thumb, hip, hamstring muscles (in the back of the upper leg), and Achilles tendon (behind the ankle).
Symptoms
People with tendinitis may have symptoms, which appear after injury or overuse, including swelling, redness, tenderness, and sharp pain in the affected area, which is worsened with movement or pressure.Healthy Lifestyle Tips
Many people suffer from tendinitis as a result of their work environment. Studies have shown that tendinitis of the wrist, hands, and fingers are often caused by repetitive work and physical stress. Physical changes to the work environment, such as setting up the work station so that the body is in a balanced, untwisted position, minimizing the need to use excessive force, avoiding overuse of any one joint, changing positions frequently, and allowing for rest periods, have all been shown to diminish symptoms of lower arm tendinitis. One study of computer workers with arm and wrist tendinitis found that using an ergonomic keyboard versus a standard keyboard reduced the severity of pain and improved hand function after six months of use.Holistic Options
Acupuncture may be helpful for treating tendinitis. A controlled trial compared acupuncture to sham (fake) acupuncture in people with shoulder tendinitis and found that acupuncture treatment produced significantly higher scores on a combined measurement of pain, ability to perform daily activities, ability to move shoulder without pain, and strength. This study also reported that the beneficial effects of acupuncture continued for at least three months following treatment. Another controlled study found traditional “deep” acupuncture more effective than superficial acupuncture for tennis elbow immediately after a series of ten treatments, but at 3 to 12 months’ follow up, both treatment groups had improved similarly. A third controlled study found no benefit from ten treatments of laser acupuncture for tennis elbow.Certain treatments used by physicians and other healthcare practitioners have been shown to be effective for tendinitis. In a controlled trial, patients with tendinitis of the shoulder received 24 treatments over six weeks of either ultrasound or a sham treatment. Ultrasound resulted in considerable improvement in pain level and overall quality of life, but many of the patients had their original symptoms return after nine months. The use of ultrasound for tennis elbow has not been validated, according to a systematic review of controlled studies. One controlled trial compared the effects of ultrasound alone to ultrasound plus a topical steroid medication (a process known as phonophoresis, where ultrasound is used to drive a substance into the skin). Both of these treatments were given three times per week for three weeks and both produced similar reductions in pain and tenderness.
Preliminary studies have suggested that daily use of TENS (transcutaneous electrical nerve stimulation) for one to two weeks reduces or eliminates pain in patients with tendinitis. Controlled studies are needed to confirm these findings
Take charge of your health and visit www.yandrhealth.com for Your FREE Personalized Nutrition and Exercise Program Today!!!
Liver Cirrhosis
Get added support for this serious disease by taking care of your nutritional needs. According to research or other evidence, the following self-care steps may be helpful.
- Stop drinking Head off additional liver damage by avoiding alcohol
- Balance protein and amino acids Work with a knowledgeable health professional to determine that amount of protein or specific amino acids that will meet your daily needs without overtaxing your liver
- Discover SAMe Taking 1,200 mg a day of this nutritional supplement can improve liver function, bile flow, and survival
- Try milk thistle Protect liver cells and improve function by taking a daily herbal supplement delivering 420 to 600 mg of silymarin
- Get to know phosphatidylcholine Take 900 mg a day of this nutritional supplement to improve liver function
Tuesday, 26 June 2012
Sports Injuries– Pain
Pain can range from dull to sharp, from mild to intense. No matter how you describe it, you want it to go away—and fast. According to research or other evidence, the following self-care steps may be helpful.
Substances that decrease pain either interfere with the ability of nerves to conduct messages, or alter the brain’s capacity to receive sensations.
Pain may be a symptom of an underlying pathological condition, such as inflammation. It may also be due to other causes, such as bruising, infection, burns, headaches, and sprains and strains. Use caution when treating pain without understanding its cause—this may delay diagnosis of conditions that could continue to worsen without medical attention.
Exercise increases pain tolerance in some situations, in part because exercise may raise levels of naturally occurring painkillers (endorphins and enkephalins).4 Many types of chronic pain are helped by exercise, though some types of physical activity may aggravate certain painful conditions. People who want to initiate an exercise program for increasing pain tolerance should first consult a qualified health professional.
Relaxation exercises may decrease the perception of pain. Pain increases as anxiety increases; using methods to decrease anxiety may help reduce pain. In one controlled hospital study, people who were taught mind-body relaxation techniques reported less pain, less difficulty sleeping, and fewer symptoms of depression or anxiety than did people who were not taught the techniques.
Acupuncture has been shown to decrease pain by acting on the enkephalin-based, pain-killing pathways. In 1997, the National Institutes of Health (NIH) stated that acupuncture is useful for muscular, skeletal, and generalized pain, as well as for anesthesia and post-operative pain. The NIH statement was based on a critical review of over 67 controlled trials of acupuncture for pain control.
Practitioners of manipulation report that it often produces immediate pain relief either in the area manipulated or elsewhere. Controlled trials have found that people given spinal manipulation may experience reduction in pain sensitivity of the skin in related areas, a reduction in joint and muscle tenderness in the area manipulated, and a decrease in elbow tenderness when the neck was manipulated. One study showed no effect of lower spine manipulation on sensitivity to deep pressure over low back muscles and ligaments. Some researchers have speculated that joint manipulation affects pain by enhancing the effects of endorphins. However, only on of three controlled studies has shown an effect of manipulation on endorphin levels.
Hypnosis has been shown to significantly reduce pain associated with office surgical procedures that are performed while the patient is conscious (i.e., without general anesthesia). People undergoing office surgical procedures received standard care, structured attention or self-hypnotic relaxation in one study. Those using self-hypnosis had no increases in pain during the procedures, compared to those in the other groups. Hypnosis also appeared to stabilize bleeding, decrease the requirement for narcotic pain drugs during the procedure, and shorten procedure time.
Take charge of your health and visit www.yandrhealth.com for Your FREE Personalized Nutrition and Exercise Program Today!!!
- Rub on topical capsaicin Block pain signals by applying an ointment that contains capsaicin, a substance found in cayenne peppers, to the painful area four times a day
- Get moving Take part in a prescribed exercise program to boost the production of your body’s natural painkillers
- Give acupuncture a try See a qualified practitioner for treatments that activate pain-killing pathways
- Take time for a checkup Make an appointment with your healthcare provider to find out if your pain is being caused by a treatable condition
About This Condition
Pain is a sensation that is transmitted from an area of tissue damage or stress along the sensory nerves to the brain. The brain interprets the information as the sensation of pain.Substances that decrease pain either interfere with the ability of nerves to conduct messages, or alter the brain’s capacity to receive sensations.
Pain may be a symptom of an underlying pathological condition, such as inflammation. It may also be due to other causes, such as bruising, infection, burns, headaches, and sprains and strains. Use caution when treating pain without understanding its cause—this may delay diagnosis of conditions that could continue to worsen without medical attention.
Symptoms
Symptoms of pain include discomfort that is often worsened by movement or pressure and may be associated with irritability, problems sleeping, and fatigue. People with pain may have uncomfortable sensations described as burning, sharp, stabbing, aching, throbbing, tingling, shooting, dull, heavy, and tight.Healthy Lifestyle Tips
Body weight may be related to pain tolerance. One study indicated women who are more than 30% above the ideal weight for their age experience pain more quickly and more intensely than do women of ideal weight. No research has investigated the effect of weight loss on pain tolerance.Exercise increases pain tolerance in some situations, in part because exercise may raise levels of naturally occurring painkillers (endorphins and enkephalins).4 Many types of chronic pain are helped by exercise, though some types of physical activity may aggravate certain painful conditions. People who want to initiate an exercise program for increasing pain tolerance should first consult a qualified health professional.
Holistic Options
Transcutaneous electrical nerve stimulation (TENS) is a form of electrical physical therapy that has been used in the treatment of pain since the early 1970s. Pads are placed on the skin and a mild electrical current is sent through to block pain sensations. Many TENS units are small, portable, and may be hidden under clothing. A review of the first ten years of research on TENS described success rates in treating chronic pain varying from 12.5% to 92% after one year of treatment.Variations in success rates were attributed to differences in the type of pain the respond well to TENS therapy:rheumatoid arthritis, osteoarthritis, low back pain, phantom limb pain, and post-herpetic nerve pain (shingles). Pain caused by pinched nerves in the spine responds poorly to TENS therapy. While a small number of controlled trials have reported no benefit, most evidence suggests TENS is an effective form of therapy for many types of pain.Relaxation exercises may decrease the perception of pain. Pain increases as anxiety increases; using methods to decrease anxiety may help reduce pain. In one controlled hospital study, people who were taught mind-body relaxation techniques reported less pain, less difficulty sleeping, and fewer symptoms of depression or anxiety than did people who were not taught the techniques.
Acupuncture has been shown to decrease pain by acting on the enkephalin-based, pain-killing pathways. In 1997, the National Institutes of Health (NIH) stated that acupuncture is useful for muscular, skeletal, and generalized pain, as well as for anesthesia and post-operative pain. The NIH statement was based on a critical review of over 67 controlled trials of acupuncture for pain control.
Practitioners of manipulation report that it often produces immediate pain relief either in the area manipulated or elsewhere. Controlled trials have found that people given spinal manipulation may experience reduction in pain sensitivity of the skin in related areas, a reduction in joint and muscle tenderness in the area manipulated, and a decrease in elbow tenderness when the neck was manipulated. One study showed no effect of lower spine manipulation on sensitivity to deep pressure over low back muscles and ligaments. Some researchers have speculated that joint manipulation affects pain by enhancing the effects of endorphins. However, only on of three controlled studies has shown an effect of manipulation on endorphin levels.
Hypnosis has been shown to significantly reduce pain associated with office surgical procedures that are performed while the patient is conscious (i.e., without general anesthesia). People undergoing office surgical procedures received standard care, structured attention or self-hypnotic relaxation in one study. Those using self-hypnosis had no increases in pain during the procedures, compared to those in the other groups. Hypnosis also appeared to stabilize bleeding, decrease the requirement for narcotic pain drugs during the procedure, and shorten procedure time.
Take charge of your health and visit www.yandrhealth.com for Your FREE Personalized Nutrition and Exercise Program Today!!!
Sports Injuries–Bursitis
Stay in the game—Even well-conditioned athletes experience the occasional injury. Discover ways to help your body heal from sports injuries and regular activity.
Shoulder joint soreness and swelling may be caused by bursitis, an arthritis-like condition. According to research or other evidence, the following self-care steps may be helpful.
The most common bursa to become inflamed is in the shoulder. The cause of bursitis is mostly unknown, but trauma or arthritis may be involved.
Take charge of your health and visit www.yandrhealth.com for Your FREE Personalized Nutrition and Exercise Program Today!!!
Shoulder joint soreness and swelling may be caused by bursitis, an arthritis-like condition. According to research or other evidence, the following self-care steps may be helpful.
- Uncover the cause Work with a knowledgeable health professional to find out what is causing your bursitis and to determine effective treatments
About This Condition
Bursitis is an inflammation of one or more bursa (fluid-filled sacs that reduce friction around joints).The most common bursa to become inflamed is in the shoulder. The cause of bursitis is mostly unknown, but trauma or arthritis may be involved.
Symptoms
Acute bursitis causes pain, tenderness over the inflamed bursa, and limited range of motion. Chronic bursitis attacks may follow acute bursitis, unusual exercise, or strain. Attacks may last a few days to several weeks and are characterized by pain, swelling, and tenderness.Take charge of your health and visit www.yandrhealth.com for Your FREE Personalized Nutrition and Exercise Program Today!!!
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