Wednesday Wellness Tip

“Ask the wait person for a "to-go" box and wrap up half your meal as soon as it's brought to the table.”

Being Safe and Healthy - Raising Teen Awareness About Sexual Health

Granted, we'd all like to live in an ideal world, were there is plenty for all and kindness all around. A place where keeping options open and not becoming sexually active is delayed long enough for youth to enjoy being young. That being said, it is incredibly important that we hold on to what we aspire and be realistic about what is. In this hypersexualized world, sexual activity happens. When youth begin exploring their sexuality, adults need to be able to have informed discussions with them and aid youth in still keeping options open (by using contraceptive barriers) and by being able to openly discuss health risks like sexually transmitted diseases. Our own, Dr Jill Foster discusses this in the video below:
Healthy Kids Dr Foster

Dr Foster is the Drector of the Dorothy Mann Center for Pediatric and Adolescent HIV; Chief of Immunology and Associate Chair for Clinical Operations at St.Christopher's Hospital for Children, Drexel University College of Medicine.

Oh No! Heartburn Again!

Does your body ever get back at you for putting those hot peppers or salsa on your plate by giving you heartburn that makes you want to jump out of seat? If so, this heartburn sensation is most likely the result of gastroesophageal reflux (GER).

What Causes Reflux?
As we eat, food travels down our esophagus and enters the stomach. At the bottom of the esophagus is a muscle, referred to as the lower esophageal sphincter. This muscle opens for food to enter the stomach and then closes to allow digestion to take place. However, when the sphincter does not close properly or spontaneously opens, food and stomach acid can move back up into the esophagus, hence the name gastroesophageal reflux. Heartburn and related symptoms thus occur because the esophagus in turn become irritated.

Do I Have GERD?
If the reflux only occurs on occasion, it does not usually meet the criteria for a diagnosis of Gastroesophageal Reflux Disease (GERD). Instead, an individual is usually classified as having GERD when the reflux occurs regularly, usually more than two times a week.

What Foods Worsen Reflux?

While everyone's body is unique, some common foods that aggravate reflux symptoms include citrus fruits, chocolate, garlic, onions, tomato-based foods, spicy foods, and fatty/fried foods.

How to Treat Heartburn
There are many treatment options available for individuals who experience reflux related symptoms. Popular "antacids" include Alka-Seltzer and Rolaids. There is also a class of drugs called "H2 blockers," with name brands like Pepcid AC, and Zantac 75. The most powerful class of drugs are known as "proton pump inhibitors," which include the drugs Prilosec, Aciphex, and Nexium. You should always consult with your physician about which treatment option is best for you.

For more information, visit http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/index.aspx.

Portion Distortion

Growing up, most of us were taught to eat everything on your plate. That was okay 20 years ago; however, today’s plates have enough food for two or even three people on it. Average portion sizes have grown so much over the past 20 years. These growing portion sizes are changing what Americans think of as a "normal" portion at home, too.
We call it portion distortion.

Portions and Servings: What’s the Difference?
· A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small.
· A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc. — tells you the number of servings in the container. For example, look at the label of a 20-ounce soda (typically consumed as one portion), and you’ll see that it has 2.5 servings in it. A 3-ounce bag of chips—which some would consider a single portion—contains 3 servings.

Check out these examples of how growing portions lead to increased calories:
http://hp2010.nhlbihin.net/oei_ss/PD1/slide1.htm

I Love Spring, But My Allergies Don't!

Things are all blooming, but sinus allergies for many people can make enjoying the season difficult.

Knowing what your allergies are, is available by a blood test you can obtain by your primary clinician.

There are a number of over the counter medicines (anti-histamines for itching, runny symptoms; decongestants for pressure sensations.)

Some other ways to handle allergies includes gently rinsing the nasal cavity to get rid of pollens and relieve congestion.

Your sinuses are located in your head. They include your frontal, maxillary, sphenoid and ethmoid sinuses. They are air pockets that have an intricate connection. Their openings or ostio are small channels leading out of the air pockets to the highway of your upper respiratory system that connects them. When you get exposed to a pollen or a virus, the lining of your respiratory system gets swollen. It can end up closing off the air pockets that then become vacuums and start to hurt. If the sinus is clogged for a long time, it can become infected (and you have headache, nasal discharge and unpleasant breath.) Smoking makes clearing your sinus passages sluggish (so you get clogged up or infected more easily.)

One easy way at home that you can 'unclog' or eliminate some of the Springtime pollens is a technique call nasal lavage. Nasal lavage aka ‘netipot’ uses the same approach as is used with gargling with salt water. If you try this  – use distilled water and kosher salt (make it similar to the ‘bite’ of salt water when you gargle); also can buy premade at drug store (sinus rinse, etc.) The advantage of a store bought kit is that you get a little jar that you can use and reclean easily. But for saving money, a Pyrex container with a spout can work too!

How to use: use room temperature water; mix salt and water in pyrex or prebought container. Lean over sink with one ear parallel to sink. Gently flow salt water into opposite nostril. If you are very ‘clogged up’ – WAIT! You need to wait a bit as the water has to work it’s way through the congestion. You will slowly see some dripping coming out of the other nostril. Continue flowing water in until you get a quick response and flow out the other side. Lean with the other ear down and do the same to the opposite nostril. Make sure you lean forward so that fluid doesn't drip to the back of your throat and irritate you.

A couple of important points:

 NEVER use water out of the tap; use distilled as it is free of contaminants

 AVOID too hot or too cold water. Room temperature is the best.

 NEVER use force or pressure - this is a gentle drainage approach. It will be uncomfortable and potentially harmful if you force liquid with high pressure into your sinuses.

OTHER INTERVENTIONS

Use warm heating pad to neck (20 min on/off several times a day)
Try getting a massage or
Use warm water on your face, neck, shoulders (in the shower) to promotes drainage
TRAVEL TIPS FOR SINUSES

Use 12 hour Afrin like product the day of and night of air travel

If able and doesn’t bother you, take a decongestant (OTC pseudophedrine) the day of travel.

Buy extra water to drink on board; avoid alcohol

Take 3 ounce saline bottle for hydration of nose (or nasal lavage) on board

Take lozenges for ascent and descent to decrease challenge on ear canals

Wednesday Wellness Tip

“Research has found that the less sleep you have each night, the higher your body mass index will be.”

Why Am I So Tired?

Do you find yourself struggling to stay awake during the day? Did you ever fall asleep at your work desk, or just don't have the energy to carry out your daily routine?

There are many factors that may contributing to your tiredness, including lack of proper sleep (7-8 hours per night), a sleep disorder (e.g. narcolepsy, insomnia), an underlying illness, or Chronic Fatigue Syndrome (CFS).

Chronic Fatigue Syndrome (CFS) occurs much more often in women than men, and can be found in individuals of all ages. However, diagnosis of CFS is often difficult, since many other illness often cause similar symptoms. Nevertheless, individuals with CFS often experience extreme exhaustion for at least 6 months, which does not go away even after bed rest. Other signs include short-term memory difficulties and flu-like symptoms (e.g. joint pain, feeling unrefreshed after sleep, headaches, sore throats). According to the NIH, approximately 17 million people worldwide (1-4 million in the U.S.) suffer from CFS. For more information on chronic fatigue syndrome, visit http://orwh.od.nih.gov/CSF%202011/myalgic.html.

Narcolepsy, on the other hand, is classified as a sleep disorder. Individuals with narcolepsy experience feelings of extreme sleepiness, often resulting in them falling asleep multiple times throughout the day. For example, a person may find themselves feeling extreme drowsiness every 3-4 hours, causing them to uncontrollably fall into a sleep state. This can even occur while in the middle of a conversation with another person. Unlike in CFS, a person with narcolepsy often wakes up from one of their "sleep attacks" feeling refreshed. Narcolepsy is often confused with insomnia, which is difficulty getting to sleep or staying asleep. For more information on narcolepsy, visit the NIH PubMed Health Article at: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001805/.

Protein Power!

• Protein is necessary for the building and repair of body tissues.




• It produces enzymes, hormones, and other substances the body uses.




• It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract.




• Protein is contained in every part of your body: the skin, muscles, hair, blood, body organs, eyes, fingernails and bones.




• Next to water, protein is the most plentiful substance in your body.




• Proteins are made of small units called amino acids (the building blocks of protein).




• There are 8 amino acids that we must get from foods these are called ESSNETIAL amino acids.




• Excess protein will be stored as fat.




• Without exercise, the fat will keep building.




• Excess protein may also result in osteoporosis (bone loss) and kidney stones (a solid piece of material that forms in a kidney).

Eat Protein Properly:
Not all protein is found in meat. Other great sources of protein include:
o Soy: Edamame, soy nuts, tofu, soy milk
o Dairy: Yogurt, milk, cottage cheese,
o Nuts: All different kinds!
o Whole grains: Bread, rice, pasta
· Do not make protein the largest portion of your meal; that honor should go to vegetables.
· Limit your intake of red meat as much as possible.
· Eat fish a couple times a week.
· Try and replace meat with beans or tofu 2-3 times a week.

Visit http://www.savvyvegetarian.com/ to learn some delicious recipes that don’t involve meat!

Wednesday Wellness Tip

“Eat regular meals and snacks during the day to help move food through your digestive system. Take time to eat even if you are having a busy day”

Cramping, Constipation, Bloating, Diarrhea Oh My!

Do the symptoms in the title of this post hit home for you? If so, you may be suffering from Irritable Bowel Syndrome, commonly abbreviated IBS.


What Causes IBS?

The exact cause of IBS is not known. However, in individuals with IBS, the nerves and muscles of the bowel are extremely sensitive. For example, upon eating the muscles often contract to a larger degree than normal, thus causing the cramping and/or diarrhea either during or shortly after meals.



What are the main symptoms?

The most common symptoms of IBS include an abdominal pain/discomfort which either goes away or occurs during a bowel movement, and chronic diarrhea and/or constipation that is constantly present. Individuals also often feel bloated, and experience frequent gas and cramping.


How Can I Treat IBS?

Treatment plans vary from person to person. It is best to consult with your physician to find the treatment method best for you. Symptoms are often relieved through diet modification, lowering stress, and the use of prescription medications.


Need more information?

Visit http://digestive.niddk.nih.gov/ddiseases/pubs/ibs/index.aspx

Wedneday Wellness Tip

“The health benefits from bananas are numerous and varied. Bananas can provide you with a boost of energy, and they are loaded with vitamins, minerals, and fiber.”

The Vitamin you should Definitely have

We’ve all heard it: “Get your vitamins!” For most vitamins, you can get them by eating a well-balanced diet. After watching a news segment with DUCOM’s Dr. Sherif, I was surprised to find that there is a particular vitamin that is very difficult to get enough of just from food. VITAMIN D! While all vitamins are very important, vitamin D is particularly important because it benefits almost EVERY part of the body. Vitamin D not only helps your body absorb calcium, it also helps maintain strong bones, maintain a healthy immune system , and helps to control cell growth.
It’s CRUCIAL!

Since vitamin D helps absorb calcium, it goes hand in hand with the delevopment of osteoporosis. Just getting calcium isn't enough. You need vitamin D to properly absorb calcium and thus prevent this all too prevalent disease.

So….How can we get it?


Vitamin D is produced in our skin when it’s exposed to sun. However, in the winter months, we really aren’t exposed to sun that much or we are constantly using sunscreen, blocking the light from penetrating our skin. Thus, many of us are Vitamin D deficient.

The best alternative to the sun is to take a supplement. You can buy a supplement at most drugstores including CVS and Rite Aid. I’ve been taking the gummy vitamin D supplements. The brand is Vitafusion and a bottle of 150 gummies is around $5. These and other supplements will supply you with enough vitamin D so you don’t have to worry about not getting enough sun exposure!