John Fodor’s Health Corner

According to current research, the answer is yes.

A Finnish study, published in the February issue of The American Journal of clinical Nutrition, suggests that eating berries can increase HDL (good) cholesterol levels and lower blood pressure. See also the WebMd article Berries Good for the Heart, February 15, 2008 - (http://www.webmd.com/heart-disease/news/20080215/berries-good-for-heart).

Apparently, berries contain a number of beneficial nutrients, such as vitamin C, fiber and a class of antioxidants called polyphenols, which can benefit your heart.

According to the July 2008 issue of the UCLA Division of Geriatrics publication Healthy/ Years, polyphenols also seem to prevent a number of diseases

Other foods that contain polyphenols that also seem to be beneficial to the heart include tea, red wine and chocolate.

The following is a list of berries and the nutrients they contain:

Blackberries - Vitamin C, Vitamin K, Fiber, manganese, polyphenols

Blueberries - Vitamin C, fiber, manganese, polyphenols

Cranberries - Vitamin C, fiber, polypheols

RasPberries - Vitamin C, fiber, manganese, polyphenols

Strawberries - Vitamin C, fiber, manganese, polyphenols

The good thing about berries is that they can be eaten fresh when they are in season, dried or frozen. You also can enjoy the benefits of berries as a separate fruit, or you can put them in cereals, salads, or a desert.

SO EAT BERRIES TO YOUR HEART’S CONTENT

I’ve written a number of postings on the values of regular exercise (See “A Well-Rounded Exercise Program,” 10/24/07; “Your Exercise Program: Warm-up and Stretching Phases,” 12/13/07); “Your Exercise Program: Endurance Exercises,” 12/18/07; ”Your Exercise Program: Strength Exercises,” 12/22/07 and “Essential Keys to Maintaining Your Health and Vitality;” 5/12/08).

The benefits of exercise described in these postings included:

• Improving sleep habits
• Helping to control weight
• Reducing the risk of heart attack, high blood pressure and stroke
• Helping to reduce stress
• Helping to prevent or reduce diabetes, colon cancer and osteoporosis
• Helping to prevent bone and muscle injury due to falls

We can now add another benefit. A number of studies have been conducted in the last few years showing that exercise can help reduce your risk of DEMENTIA and ALZHEIMER’S DISEASE

In a study presented in The Lancet Neurology, research evidence suggested that a regular, well-balance exercise program* can help reduce your risk of dementia as well as the more serious Alzheimer’s disease. The study showed that those who are genetically prone to Alzheimer’s disease could see a reduction of about 60%, and those who developed Alzheimer’s disease or some other form of dementia were less likely to have been active when they were middle-aged than those who remained free of dementia.

*(To realize the benefits of exercise, it is generally recommended that a person should have moderate aerobic exercise for 20-30 minutes three to five times a week.)

According to the researchers, a primary benefit of individuals who have physically active lifestyles in youth and at midlife might increase their ability of enjoying and participating physical and cognitive activities in later life. Apparently regular exercise benefits the brain by helping to keep small blood vessels of the brain healthy as well as protecting against other conditions that might make dementia more likely, such as high blood pressure and diabetes.

It was also suggested that:

Exercise might also reduce the amount of the protein amyloid that builds up in the brain in Alzheimer’s disease.

Physical activity also affects genes and compounds important for maintaining good cognition and memory

People who exercise tend to live healthier lifestyles in general, such as drinking less alcohol and refraining from smoking. Leading A healthy lifestyle - exercising regularly and eating a balanced diet - helps protect against dementia.

——————-

Other links on exercise and Alzheimer’s include:

Annals of Internal Medicine http://www.annals.org/cgi/content/full/144/2/73

Medical News Today, Exercise Reduces Dementia Risk for Older Adults http://www.medicalnewstoday.com/articles/36250.php

WebMD, Exercise May Cut Risk of Dementia http://www.webmd.com/healthy-aging/news/20080603/exercise-may-cut-risk-of-dementia

Additional information on risk factors, diagnostic tests, treatment and prevention of Alzheimer’s disease can be found in:

Fodor, John T. (2007). Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families. Bangor, Maine: Booklocker.com, Inc.

http://www.booklocker.com/books/3048.html

The internet provides a vast amount of information and resources about health, disease and prevention. Indeed it is an outstanding resource for the general population as well as for health professionals. However, while there is much “good” health information on the Internet, there is also a lot of “bad” or misleading information. So how do you sort out the good from the bad?

One thing you can do is to check out the sources of information that you find. Some of the more reliable sources are research institutes and universities; schools of public health; medical and dental schools; official public health agencies; health maintenance organizations, clinics and hospitals; professional health organizations such as the American Medical Association, the American Dental Association and the American Dietetic Associations; and recognized national and international health organizations such as the Centers for Disease Control and Prevention, National Institutes of Health and the World Health Organization. Information from these sources is generally well documented with supportive research and scientific references.

But even here you can be fooled. Recently there was an email circulated that was labeled “Cancer Update from Johns Hopkins Hospital.” Now Johns Hopkins is considered to be a world leader in research and education in medicine and public health. What could possibly be wrong with information from this highly regarded institution? The problem was that the email was an attempt to dupe the public into believing that the information was put out by Johns Hopkins, when it was not.

While some of the email had bits of correct information, it was out of context and incomplete. Most of the information would be classified as pure quackery. The entire email and its contents were completely denounced by Johns Hopkins. The following was their response to this hoax:

John Hopkins Kimmel Cancer Center
Office of Public Affairs March 2007

Email Hoax Regarding Cancer

“An email falsely attributed to Johns Hopkins describing properties of cancer cells and suggesting prevention strategies has begun circulating the Internet. Johns Hopkins did not publish the email, entitle “Cancer Update from Johns Hopkins,” nor do we endorse its contents.”

THE MORAL HERE IS THAT IF YOU ARE SEARCHING THE INTERNET FOR HEALTH INFORMATION, DOUBLE CHECK THE SOURCE TO MAKE SURE THAT THE INFORMATION IS ACTUALLY FROM A VIABLE AND RELIABLE SOURCE.

You can usually do this by logging on to Snopes (http://www.snopes.com/) and putting the title or key words of the title in the search window.

Additional Web sites for evaluating health information on the Internet include:

The National Institutes of Health provides a list of resources for evaluating health information. (http://www.nlm.nih.gov/medlineplus/evaluatinghealthinformation.html)

National Human Genome research Institute. Finding Reliable Health Information Online
(http://www.genome.gov/11008303)

National Cancer Institute. How to Evaluate Health Information on the Internet
(http://www.cancer.gov/cancertopics/factsheet/information/internet)

National Library of Medicine. MedlinePlus Guide to Healthy Web Surfing
(http://www.nlm.nih.gov/medlineplus/healthywebsurfing.html)

National Library of Medicine. How Do I Evaluate the Information I Find?
(http://www.nlm.nih.gov/services/guide.html#six)

Food and Drug Administration. How to Evaluate Health Information on the Internet
(http://www.fda.gov/oc/opacom/evalhealthinfo.html)

Eating eggs has been a no, no for a number of years. After all eggs do contain cholesterol and too much cholesterol (LDL the bad kind) can cause coronary arteries to clog up. The result could be a heart attack. So the recommendation has always been to cut down on the number of eggs you eat, perhaps no more than 1 or 2 a week.

But the thinking has changed, and eggs might have gotten a “bad rap.”

Recent research suggests that eating eggs is not only good for you they have little to do with increasing your cholesterol levels and causing coronary artery disease. In fact, one study found no difference in heart disease risk between those who ate one egg a week and those who ate more than one egg a day.

The American Council on Science and Health suggests that “. . . the consumption of eggs — up to an intake of one egg per day — has no detectable effect on heart disease risk in healthy people. Experts no longer consider it necessary for healthy people to limit their intake of egg yolks to a set number per week.”

However, the council cautions that an egg a day might not be acceptable for everyone. The recommended amount of cholesterol for a healthy individual is approximately 300 mg/day. So if your daily diet is already high in cholesterol (closing in on 300 mg/day), one egg a day might put you above the daily recommended amount of cholesterol. (http://www.acsh.org/publications/pubID.507/pub_detail.asp)

In addition, for people who have coronary artery disease and are on a restricted cholesterol diet, eating one or more eggs a day might not be a good idea. For those people it would be wise to follow their doctor’s recommendation regarding how many eggs they should eat or whether they should eat eggs.

The bottom line is that eggs are one of the most nutritious foods you can eat. They are not only an excellent source of protein; they provide you with several vitamins and minerals, such as, vitamins A, B6 and B12; folate (another B vitamin); iron; phosphorus; and zinc. In fact, eggs are included in the protein-rich food group of the Department of Agriculture’s “Food Guide Pyramid” along with poultry, fish, dry beans, and nuts. Two to three servings from this group are recommended each day.
(http://www.mypyramid.gov/)

And the good news is that eggs are relatively inexpensive and can be eaten in a variety of ways; as a separate food item, or they can be included as a wholesome part of numerous recipes, including a variety of salads, soups and casseroles. Eggs also contain very little fat and are low in calories - it is estimated that one large grade-A egg would make up less than 4% of the daily calorie intake of someone eating 2,000 calories a day.

For more information on whether or not eggs should be included in your diet, check out the May 20, 2008 on-line issue of WebMD. It includes an excellent article on the value of eggs in your diet “Eggs: Dietary Friend or Foe.” Cautions as well as benefits are cited, and there is an impressive list of well documented sources of information. (http://www.webmd.com/diet/guide/eggs-friend-or-foe?ecd=wnl_din_120307)

Osteoporosis is a crippling disease that thins and weakens bones whereby bones become less dense, more porous, and more susceptible to fractures.

A common belief is that osteoporosis affects only women. NOT TRUE!

OSTEOPOROSIS IS NOT JUST A WOMEN’S DISEASE.

In fact, more that 2 million American men suffer from this disease, and millions more are at risk. Each year, 80,000 men suffer a hip fracture and one-third of these men die within a year. one out of two women and one in four men over age 50 will have an osteoporosis-related fracture during their lives. While osteoporosis can happen at any age, the risk increases as you get older.

The first signs of osteoporosis are often losing height or having a bone break easily. If you are over 50 and think you are at risk for osteoporosis, have a family history of the disease or are losing height or having bones break easily, you should ask your doctor for a diagnostic test called dual-energy x-ray absorptiometry, This special diagnostic test is used to help determine whether or not a person has osteoporosis or is at high risk for getting the disease.

RISK FACTORS ASSOCIATED WITH OSTEOPOROSIS

There are a number of risk factors associated with osteoporosis that you should be aware of. They include:

• Lack of certain vitamins and minerals, such as calcium and vitamin D
• Excessive consumption of alcohol
• Smoking
• Asthma
• Breast Cancer
• Anorexia Nervosa (people with an irrational fear of weight gain resulting in a drastically cutting down their intake of food, which results in serious nutritional and hormonal problems)
• Celiac disease (a disease that can cause a loss of calcium, which is essential for building and maintaining healthy ones)

WHAT YOU CAN DO TO HELP PREVENT OSTEOPOROSIS

Understanding the risk factors for osteoporosis provides may help you prevent the disease or reduce its severity, The following are some of the things you can do:

• Participating in regular weight-bearing exercise to help strengthen bones
• Making sure your diet is rich in calcium and vitamin D - a good way to help prevent bone loss
• Not drinking alcohol or drinking alcohol in moderation - excessive amounts of alcohol can damage your bones
• Not smoking - smoking causes your body to make less estrogen, a hormone that helps to protect bones
• Making sure you get adequate amounts of calcium-rich foods, such as mild and mild products

For additional information about osteoporosis and what you can do to prevent it, see (http://www.niams.nih.gov/bone/osteoporosis.htm).

See also Fodor, John T. (2007). Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families, Chapter 10, “The Bone Factory: Reducing the Threat of Osteoporosis and Related Bone Diseases.” Bangor, Maine: Booklocker.com

Are you just too tired to do anything? Do you feel like you have no energy and are fatigued most of the time, even if you are getting plenty of sleep? Do you feel on edge, nervous and jittery a great deal of the time? Have you lost your appetite? Do you have difficulty sleeping?

If any of these symptoms apply to you, you may be suffering from chronic fatigue syndrome (CSF).

The symptoms described above, however, are only a few of the complex symptoms associated with CSF. The Centers for Disease Control and Prevention (CDC) has identified the following additional symptoms of CSF that are also associated with unexplained fatigue (See http://www.cdc.gov/cfs/cfssymptomsHCP.htm). These include:

• cognitive dysfunction, including impaired memory or concentration
• postexertional malaise lasting more than 24 hours (exhaustion and increased symptoms) following physical or mental exercise
• unrefreshing sleep
• joint pain (without redness or swelling)
• persistent muscle pain
• headaches of a new type or severity
• tender cervical or axillary lymph nodes
• sore throat

Other common symptoms include:

• irritable bowel, abdominal pain, nausea, diarrhea or bloating
• chills and night sweats
• brain fog (unclear thinking)
• chest pain
• shortness of breath
• chronic cough
• visual disturbances (blurring, sensitivity to light, eye pain or dry eyes)
• allergies or sensitivities to foods, alcohol, odors, chemicals, medications or noise
• difficulty maintaining upright position (orthostatic instability, irregular heartbeat, dizziness, balance problems or fainting)
• psychological problems (depression, irritability, mood swings, anxiety, panic attacks)
• jaw pain
• weight loss or gain

Many of the above symptoms can also be signs of other chronic disorders, such as heart disease, fibromyalgia, arthritis, an under active thyroid, vitamin deficiency, cancer and certain communicable diseases.

So if you have any of these symptoms, it would be a good idea to check with your doctor to rule out a more severe chronic condition. If it turns out that you have CFS and not some other chronic condition, there are a variety of treatment options available.

Because of the many problems associated with CFS it may be necessary for your doctor to work with several specialists to solve your particular CFS problem. According the CDC problems of coping with this condition include:

• the severe, changing and unpredictable symptoms of varying severity
• a decrease in stamina that interferes with activities of daily living
• memory and concentration problems that seriously impact work or school performance
• an uncertain prognosis that makes it hard to plan for the future
• loss of independence, livelihood and economic security
• alterations in relationships with family and friends
• worries raising children
• concerns about the potential impact of decreased sexual activity on intimate relationships
• skepticism and misconceptions about the illness

Treatment Options

To help you cope with these problems, your doctor may suggest that you see a professional counselor. Because this condition has an impact on the entire family, professional family education and counseling may also be suggested. A competent counselor may also ask what symptoms are most troublesome and disruptive and may focus on these symptoms.

There are a host of other alternative therapies that might also be prescribed, such as, muscle relaxing techniques - massage, yoga and tai chi, which might promote a sense of well being.

Support groups might also help provide the person with CFS a sense of community with others who understand what the person with CFS is going through.

Daily sessions of low-impact physical exercise, such as stretching and strengthening exercise using only body weight for resistance might also be helpful. Such exercises can be slowly increased to more rigorous strength and flexibility exercises.

For additional information on Chronic Fatigue Syndrome, see the CDC pamphlet Understanding Chronic Fatigue Syndrome: A Guide for Patients. http://www.cdc.gov/cfs/brochures.htm#patients

Current research tells us that there are several important keys to maintaining your health and vitality. These include:

Eating the right kinds of food

• What are the right kinds of foods?
• How do the right foods benefit your health and vitality? What are the foods you shouldn’t eat?
• What harm can they do?

Maintaining a healthy weight

• What is a healthy weight?
• Why is it important to maintain a healthy weight?
• What guidelines are available for helping you to maintain a healthy weight?
• What are some of the problems associated with being overweight?

Staying physically active

• Why is physical activity and exercise so important?
• How does physical activity and exercise benefit your health and vitality?
• What kinds of activities should you be involved in?
• What activities can you do at home?
• What are the components of a well rounded exercise program?

Getting an adequate amount of sleep

• Are you getting enough sleep?
• What is an adequate amount of sleep?
• What health problems are associated with lack of sleep?
• What are some of the causes of sleep problems?
• Can you get too much sleep?
• What are some things you can do to improve your sleep habits?

Being able to minimize or manage stress

• When is stress beneficial?
• When is stress harmful?
• What health problems are associated with long-term or chronic stress?
• What are some of the positive ways of coping with stress?

Staying socially and menatally active

• What are some of the health benefits of staying socially and mentally active?
• What are examples of social and mental activities that can have beneficial health effects?
• How can staying socially and mentally active help reduce the the effects of stress, memory loss, Alzheimer’s disease, cancer, heart disease and other chronic conditions?

Limiting your consumption of alcohol

• What is considered heavy drinking?
• What are some of the health problems associated with heavy drinking?
• Can small amounts of alcohol help reduce the threat of certain chronic conditions?

Not smoking

• So why shouldn’t you smoke?
• What are some of the health risks associated with smoking?
• Does smoking filtered cigarettes reduce the health risks of smoking?
• How hard is it to break the habit of smoking?
• Is the nicotine in cigarette smoke addictive?
• What are some successful ways to break the smoking habit?

Each of these keys not only help us feel better by improving our vitality and quality of life; they can help ward off many serious health problems, such as hypertension, heart attack, stroke, diabetes, arthritis and osteoporosis, to name a few.

Previous postings on this blog provided more detailed information on several of these essential keys. See:

“Not Getting enough Sleep” 9/21/07

“Important Reasons To Control Weight” 10/24/07

“Don’t Throw The Nutrients Down The Drain” 10/8/07

“A Well-Rounded Exercise Program” 10/24/07

“Eating Fatty Foods Can Increase The Risk Of Cancer” 11/9/07

“What Grain Foods are Best For You?” 11/23/07

“Your Exercise Program: The Warm-Up And Stretching Phase” 12/13/07

“Your Exercise Program: Strength Exercises” 12/22/07

“Your Exercise Program: Balance Exercises” 12/30/07

“A Food Pyramid For Seniors” 1/30/08

“Are You Just Tired Or Do You Have Chronic Fatique Syndrome? 5/19/08

Additionally, the health essentials are revisited throughout my book Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families. (2007). Bangor, Maine:Booklocker.Com, Inc.

Hi to those who follow my Blog.

I’ve gotten a few inquiries as to why there haven’t been any additional postings on my site for the past couple of months.

Actually there have been two interruptions to my postings since January.

First, there was a brief hiatus after I had an accident that tore the patellar tendon completely off the knee cap. The surgery and follow-up rehabilitation laid me up for a couple of months and I was unable to do any writing.

In late February and early March I was again able to put up a couple of postings. The knee was coming along fine and I thought I could start writing postings on a regular schedule.

Then I ran into another much more serious interruption that again caused a hiatus in my postings. My wife was diagnosed with Multiple Myeloma, a form of bone cancer. With the series of numerous diagnostic tests, radiation treatments, doctor’s appointments, follow-up CAT scans, MRIs and blood tests, my writing again had to be put on hold.

We’re not out the woods yet and we are still in the middle of treatments and follow-up tests. But my wife is making steady progress and appointments are being spread out a bit. I’m hoping that I’ll be able to find enough time to start posting again on a regular basis - perhaps a couple of times a week.

I’ll try to get another posting up by this weekend.

John

 Chapter 14 - THE PRESSURE COOKER: HOW TO HANDLE STRESS

Information in this chapter includes:

• The difference between short-term and long-term (chronic) stress
• Health problems associated with chronic stress
• Signs of stress
• Appropriate and inappropriate ways of coping with stress
• Positive ways of handling stress
• Glossary of selected terms
• Additional sources of information about stress and how to handle it

Stress is often thought of in negative terms. That is, most people think that stress in one’s life is bad and that it causes or is related to all kinds of health problems, such as heart disease, high blood pressure, cancer, stomach ulcers, Alzheimer’s disease, skin disorders, hormone disorders, and arthritis related diseases. These problems can certainly occur when stress becomes overbearing and uncontrolled, but not all stress is “bad.” Some stress is actually beneficial and can help us to handle tough situations. It can help us focus on a task. It makes us more alert and gives us strength and stamina that helps us to carry out a number of tasks.

DIFFERENT KINDS OF STRESS

There are all kinds of circumstances or situations that can be stressful. Some, like a physical threat, giving a presentation, participating in a competitive activity or taking a driver’s license examination, are temporary and don’t go on and on. Others, such as worries about money, continuing health problems, going through a divorce, losing a loved one, losing your job or possibly losing your home, will have more long-lasting effects.

When we are under any kind of stress, short-term or long-term, we go through a stress syndrome. Adrenalin is secreted into our bodies and causes a number of physiological changes. Our breathing and heart rate increases; the blood vessels in the digestive system constrict (get narrower), reducing the amount of blood to the digestive organs and sometimes causing the feeling of “butterflies” in the stomach; blood vessels in our large muscle groups dilate (get wider) increasing the flow of blood to these muscles; our eyes dilate so that we can see better; some of the glucose that is stored in the liver is released to increase the body’s energy; and sweat is produced to cool the body, sometimes causing the palms to become moist and clammy. These changes are often referred to as the “fight or flight syndrome.” They enable us to function better during stressful situations.

Stress can lead to serious health problems, however, when we do not know how to minimize or manage continuing or chronic stress situations. Long-term stress situations can produce a continuing low-level stress syndrome that can cause our bodies to continue to pump out stress hormones, such as cortisol and adrenalin, over a longer period of time. When this happens, the physiological effects continue and may very well lead to conditions such as high blood pressure, heart disease, and stomach ulcers (Wein, 2000). See also (How does stress affect us? 2004).

SIGNS OF STRESS

Recognizing the signs of stress is an important first step in finding positive ways of keeping stress from becoming a problem.

Initially, a person under stress might feel anxious or nervous and excessively worry. It is not uncommon for a person at this level to be easily distracted and tense with a feeling of pressure building up inside.

As stress continues, these emotional feelings might intensify, with the person turning being more concerned or preoccupied with one’s self and does not want to be around others.

If the stress level lasts over a longer period of time, or intensifies, more serious emotional or physical effects can result. Symptoms can include: (Stress, 2007, May). See also (The Different kinds of stress, 2004) and (Families taking charge: Controlling stress, 2007).

Extreme fatigueFeeling depressed and having prolonged feelings of sadness or worthlessness

Chest pain or pressure in the chest

Rapid or irregular pulse (heart rate)

Hyperventilation causing dizziness or light-headedness and flushing

Insomnia (difficulty sleeping)

Loss of appetite

Panic attacks

Muscle tenseness and soreness

Frequent headaches

Gastrointestinal problems, including stomach pains, discomfort, nausea and vomiting, and continuing bouts of diarrhea

While the above symptoms are signs of increased stress, they can also be signs of other serious disorders. If you experience any of these symptoms or they continue, or if they come and go, you should check with your doctor to try to identify the actual cause.

APPROPRIATE AND INAPPROPRIATE WAYS OF HANDLING STRESS

Some people try to cope with continuing stress in inappropriate ways. They may turn to drugs as an escape or alcohol to “calm their nerves.” Some may over eat or start smoking. Using these kinds of coping mechanisms often leads to additional problems rather than taking care of the stress. Using drugs or alcohol as an escape can lead to drug or alcohol dependency and a host of associated health problems that can even cause more stress. And overeating, if it continues, will eventually cause a person to be overweight, which in itself can lead to additional stress and additional health problems associated with obesity, such as heart disease, high blood pressure and diabetes (Handling stress without smoking, 2004). See also (Alcohol and stress, 1996).

Positive Ways of Handling Stress

There are, however, some very positive ways of dealing with stress so that it does not become a chronic condition.

Various institutions have suggested ways that one can control or reduce tensions that are brought about by stressful situations. The National Institutes of Health has suggested the following individual stress management guidelines (Stress management, 2006). See also (Stress: How to cope better with life’s challenges, December, 2006).

Starting Points:

Positive thinkingMake an effort to stop negative thoughts

Plan some fun. Take a break

Physical activity:

Start an individualized program of physical activityMost experts recommend doing twenty minutes of aerobic activity three times per week (see also Chapter 4 for physical exercise guidelines)

Dedicate a specific time, type, frequency, and level of physical activity as a part of your daily routine

Find someone with whom you can exercise - this can help make exercise more enjoyable and encourage you to stick with your exercise routine

Your exercise routine does not necessarily have to be in a gym - it can be done in your home or in your community

Even a twenty-minute brisk walk three times a week will be helpful

Nutrition

Plan to eat a well balanced diet to improve your general health and well-being (See Chapter 2 for nutrition guidelines)Not eating the proper nutrients or not eating enough can result in physical stress, making it more difficult to deal with emotional stress

Use the U. S. Food and Drug Administration’s Food Guide Pyramid to help make health food choices (Information about the Food Guide is located in Chapter 2)

Eat meals at regular times

A snack between meals is also OK, but don’t get into the habit of eating something whenever you feel stressed - this will not eliminate stressful situations

Social support

Reach out to individuals and make an effort to interact socially with people when you feel stressed - meeting with friends can help you get your mind off of thingsTalk with friends or members of your family about things that bother you - this can help to reduce your stress and make stressful situations easier to deal with

Nurture yourself and others - being helpful and caring for others can help reduce feelings of stress

Relaxation

Learn about and try using one or more of the many relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditationTake time for personal interests and hobbies, which can be great outlets for stress and relaxing your mind

Listen to your body when things start to get hectic - it will give you warning signs and will tell you to slow down

Take a mini retreat - just getting away from your daily routine can be very helpful

If these stress management techniques do not work for you, don’t give up. You may want to seek help from professionals, such as licensed social workers, psychologist, or psychiatrists who can help you with these or other stress management strategies or relaxation techniques. The important thing to remember is that you can manage stress.

Glossary of Selected Terms

Adrenalin/epinephrine): A hormone produced by the adrenal gland that causes a number of body function changes such as increasing the heart, dilating pupils, constricting some blood vessels and dilating others, and opening the bronchioles in the lungs.

Anxiety: A feeling of fear or apprehension that is characterized by physical symptoms such as increased heartbeat, sweating, and feelings of stress.

Chronic stress: Continuing or long-term stress resulting in continued physiological changes that can lead to serious health problems, such as high blood pressure, heart disease, and stomach ulcers.

Cortisol: A hormone produced in the adrenal gland that is involved in the response to stress by increasing blood pressure and blood sugar levels.

Guided imagery: A relaxation technique used to easing stress by promoting a sense of peace and tranquility during a stressful time in a person’s life.

Meditation: A state of concentrated attention on some object of thought or awareness. It usually involves turning the attention inward to the mind, away from the external environment.

Psychiatrist: A physician (M.D.) who specializes in the prevention, diagnosis, and treatment of mental illness.

Psychologist: A professional who specializes in the diagnoses and treatment of diseases of the brain, emotional disturbance, and behavior problems. Psychologists can only use talk therapy as treatment.

Relaxation techniques: Techniques often used to help cope with stress. They generally involve refocusing one’s attention to something calming and increasing awareness of the body.

Short-term stress: Stress caused by temporary situations such as taking an examination, giving a presentation, or participating in a competitive activity.

Stress hormones: Hormones, such as adrenaline and cortisol, that bring about physiological changes during stress, such as heart rate increases, constriction of the blood vessels in the digestive system and dilation of blood vessels in our large muscle groups, pupil dilation, and release of some glucose that is stored in the liver.

References

Alcohol and stress. (1996). National Institute of Alcohol Abuse and Alcoholism. Retrieved from: http://pubs.niaaa.nih.gov/publications/aa32.htm.

Davis, M., et al. (2000). The relaxation & stress reduction workbook. Oakland, CA: New Harbinger Publications.

The Different kinds of stress. (2004). American Psychological Association. Retrieved from: http://www.apahelpcenter.org/articles/article.php?id=21.

Families taking charge: Controlling stress. (2007, March). National Agriculture Safety Database. Retrieved from: http://www.cdc.gov/nasd/docs/d001201-d001300/d001265/d001265.html.

Handling stress without smoking. (2004, November). National Cancer Institute. Retrieved from: http://www.cancer.gov/templates/doc.aspx?viewid=A4C99D4E-FB79-49C2-967B-636B88E0ED7C.

How does stress affect your body? (2004). American Psychological Association. Retrieved from: http://www.nimh.nih.gov/tools/contactus.cfm.

Stress. (2007, May). Medline Plus. Retrieved from: http://www.nlm.nih.gov/medlineplus/stress.html.

Stress: How to cope better with life’s challenges. (2006, December). FamilyDoctor.Org. Retrieved from: http://familydoctor.org/167.xml.

Stress management. (2006, May). MedlinePlus, National Library of Medicine and National Institutes of Health. Retrieved from: http://www.nlm.nih.gov/medlineplus/ency/article/001942.htm.

Tips for coping with stress. (2006, June). Mayo Clinic. Retrieved from: http://www.mayoclinic.com/health/coping-with-stress/SR00030.

Wein, H. (ed). (2000, October). Stress and disease: New perspectives. National Institutes of Health. Retrieved from: http://www.nih.gov/news/WordonHealth/oct2000/story01.htm.

Sources of Additional Information

Consumer Health Protection Association
900 19th St. NW, Suite 700
Washington, D.C. 20006
Phone: 202-429-9260
Website: http://199.73.36.150/ChpaPortal/council_on_family_health.htm

American Psychological Association
750 First Street, NE,
Washington, DC 20002-4242
Phone: 800 374-2721 or (202) 336-5500
Website: http://www.apahelpcenter.org/articles/article.php?id=21

National Institutes of Health
9000 Rockville Pike
Bethesda, Maryland 20892
Phone: 301-496-4000
Website: http://www.nih.gov/

National Institute of Mental Health
Public Information Branch
6001 Executive Blvd, Rm. 8184, MSC 9663
Bethesda, Maryland 20892-9663
Phone: 866-615-6464
Website: http://www.nimh.nih.gov/tools/contactus.cfm

National Institute on Aging
Office of Communication and Public Liaison
Bethesda, Maryland 20892-2292
Phone: 800-222-2225
Website: http://www.niapublications.org

National Library of Medicine
8600 Rockville Pike
Bethesda, MD 20894
Phone: 888-346-3656
Website: http://www.nlm.nih.gov/

Adapted from Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families

by John T. Fodor

“Hormone supplements may not have exactly the same effects on us that our own naturally produced hormones have because the body may process them differently.”

“Increased amounts of some hormones have been linked to cancer and other conditions. We really don’t know how much hormone supplement is too much or too little or whether hormone supplements should be taken at all.”

Since ancient times, mankind has been searching for the fountain of youth. Old legends tell of magic potions that help keep people young. And the search continues today, perhaps with even more zeal. One can not pick up a magazine, read a newspaper or watch television without running across advertisements for supplements of antioxidants, creams, ointments, potions and synthetic hormones that will magically “provide the promise of youth and longevity.” And the search doesn’t end there. Researchers in government agencies and medical institutions also continue to test substances that claim to extend life.

Studies have shown that chemicals in our body, such as antioxidants; deoxyribonucleic acid (DNA); ribonucleic acid (RNA); dehydroepiandrosterone (DHEA); growth hormones; progesterone and testosterone, do have an affect on our health and the ageing process. Antioxidants produced in our bodies, for instance, help to prevent tissue and cell damage caused by free radicals (metabolic byproducts). These studies have prompted the development of antioxidants in pill form that are advertised as a way of extending life and promoting health. (Aging under the microscope: A Biological quest. http://www.nia.nih.gov/HealthInformation/Publications/AgingUndertheMicroscope/

Such claims, however, have not been substantiated by scientific studies. The fact is that most antioxidant pills are broken down into different substances during digestion and have little or no effect on the body. Recent studies also suggest some antioxidants, such as carotene, can turn into pro-oxidants that stimulate the formation of free radicals and increase the risk of cancer. It has also been shown that high doses of vitamin C can promote cell-destroying free radicals, while low doses reduce or destroy free radicals.

There also have been claims that taking hormone supplements – pills, shots or medicated skin patches- will benefit health and help to prevent aging. Again, there have been no scientific studies that support these claims. In addition using these hormones can result in serious side effects. Increased amounts of some hormones have been linked to cancer and other conditions. We really don’t know how much hormone supplement is too much or too little or whether hormone supplements should be taken at all.

Another problem associated with taking hormone supplements is that they are sold as nutritional supplements and the Food and Drug Administration does not regulate them as drugs. In addition, because some hormones are sold as nutritional supplements, the Food and Drug Administration (FDA) does not regulate them as drugs. The rules controlling how they are produced and sold are not as strict as the rules for drugs. Labels on the containers of such supplements do not have to include important health information as do other substances.

What does the National Institutes on Health (NIH) have to say about using hormone supplements or other anti-aging remedies?

(1) The NIA does not recommend taking supplements of DHEA, growth hormone, or melatonin, because not enough is known about them. People who have a genuine deficiency of testosterone or human growth hormone should take them only under a doctor’s supervision.

(2) The NIA does not recommend taking any supplement as an anti-aging remedy, because no supplement has been proven to serve this purpose.

(3) The NIA does recommend that you talk to your doctor to make sure that over-the-counter supplements will not interfere with other medications you are taking and that they will not affect any medical conditions you may have.

(4) Hormone supplements may not have exactly the same effects on us that our own naturally produced hormones have because the body may process them differently.

(5) High doses of supplements, whether pills, skin patches, or shots, may result in higher amounts of hormones in the blood than are healthy. This can cause any negative effects of even the body’s own hormones to increase. (See Pills, patches, and shots: Can hormones prevent aging? <http://www.niapublications.org/tipsheets/pills.asp>.

BETTER WAYS TO STAY HEALTHY AND LIVE LONGER

While there are no known or proven treatments, drugs, or pills that can slow aging or extend life, we can improve our chances of staying healthy and living longer by:

· Eating a balanced diet, including at least five helpings of fruits and vegetables a day

· Exercising regularly

· Maintaining a healthy weight

· Having regular health checkups

· Not smoking

· Staying active through work, hobbies, and recreation

· Avoiding overexposure to the sun

· If you drink alcoholic beverages, do so in moderation

For additional information about substances that claim to extend life see:

FODOR, JOHN T. (2007). MAINTAINING YOUR HEALTH AND VITALITY: A HEALTH GUIDE FOR SENIORS AND THEIR FAMILIES, CHAPTER 1. BANGOR, MAINE: BOOKLOCKER.COM

Buy The Complete Version of This Book at Booklocker.com:

http://booklocker.com/pdf/3048s.pdf