Walking and Weight Loss

Articles by: Arthur R. Weber

Three universal goals most of us share are: to live longer, to live free of illness and to control our weight. Interesting enough, normal walking lets us achieve all three. In fact, walking may be man's best medicine for slowing the aging process. First, it works almost every muscle in the body, improving circulation to the joints and massaging the blood vessels (keeping them more elastic). Walking also helps us maintain both our muscle mass and metabolism as we age. It also keeps us young in spirit. For anyone out of shape or antithetically inclined, walking is the no-stress, no-sweat answer to lifelong conditioning.

All it takes is a little time, common sense and a few guidelines. Unfortunately, there's a lot of misinformation floating around regarding fitness walking, weight-loss and dieting. Walking is one of the best exercise for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising daily.

To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - - leading to more miles and more calories spent on a regular basis.

High-intensity walks on alternate days help condition one's system. But in a waking, weight-loss program, it's better to be active every day. This doesn't require walking an hour every day. The key is leading an active life-style 365 days a year.

When it comes to good health and weight loss, exercise and diet are interrelated. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.

The national research council recommends eating five or more servings of fruits and vegetables a day. Fruits and vegetables are the ideal diet foods for several reasons. They're relatively low in fat and calories, yet are often high in fiber and rich in essential vitamins and minerals. Remember that rapid weight-loss consists mostly of water and muscle - - the wrong kind of weight to lose. To avoid this, set more reasonable goals, such as one pound per week.

Carbohydrates are high-octane fuel. They provide energy for movement and help raise internal body metabolism. They're also satisfying. The key is not adding high-fat toppings to your carbohydrates.

It's everyday habits which define our weight and body composition. A three-minute walk after each meal is worth four pounds less body fat annually. Two flights of stairs a day burns off half a pound of body fat in a year. On the other hand, one candy bar eaten daily will cost you 20 pounds annually.

Getting a Second Opinion

Articles by: Arthur R. Weber

Getting a second opinion is standard medical practice these days. There are millions of surgical procedures performed in the United States every year and the majority of these operations are necessary for the health and well being of the patient. But, according to recent studies, a percentage of surgeries may be unnecessary.

Many people are now seeking second opinions, especially when it comes to elective surgery procedures. Also some insurance companies are encouraging second opinions for surgical procedures and more people than ever are beginning to take an active role in their health care options.

Based on all of the surgeries performed, one can conclude that overall we have a good system. However, we still hear of horror stories and botched operations from time to time, both in this country and around the world.

A second medical opinion can save you time and money, and it is possible that the condition in question can be treated by means other than surgery. Your doctor's approach to treating your condition is influenced by his training, experience, and exposure to new techniques. Getting a second opinion is standard medical practice, and you will find that most physicians welcome second and even third opinions. You can be candid and open with your physician about this as you tell him your feelings and how much more comfortable you'd feel getting another doctor's opinion.

If you decide to get a second medical opinion on a surgical procedure, you may wish to ask your doctor to refer a colleague or specialist. If you'd rather seek out another doctor yourself, you can take the matter up with your local medical society or area medical school.

When you go to a second doctor, tell him or her the name of the recommended surgical procedure and do over the various tests you have already had. This can save you the unnecessary expense of running duplicate medical tests. If the second doctor agrees that the surgery is necessary, he or she will usually send you back to the first doctor. If you make the decision to have the recommended surgery, there are a number of questions you may like to have answered such as from what medical school did the surgeon graduate, and in what specialty did the surgeon complete an accredited residency program. You might also want to inquire as to how many operations like yours the particular surgeon has performed and how many of those patients have required additional surgery.

A good indicator of a surgeon's competence is certification by the American Board of Medical Specialties. The letters F.A.C.S. (Fellow of the American College of Surgeons) after the surgeon's name is another sign of a surgeon's qualifications.

Once you are comfortable with your choice of a surgeon, find out what your options are. Ask about possible risks, complications and side effects, and the length of the recovery period. Talk to others who have had the same procedure. Also, don't forget to check with your insurance company to learn if the surgical procedure is covered under your policy, and if so, whether it is covered as in-patient or out-patient surgery. Remember, you deserve to be informed of all your health care options, especially when it involves a surgical procedure.

Alcohol and Society Today

Articles by: Arthur R. Weber

There has been a lot of discussion in the last few years about the continuing problem of alcohol and the effect it has on society. Should we treat alcohol as if it were an illicit drug?

Some of the promoters of harsh restrictions on the sale and marketing of certain alcoholic beverages (restrictions such as advertising bans and higher taxes) have justified their proposals with the erroneous assertion that alcohol is no different than illegal drugs. There have even been stories in some of the media attempting to equate alcohol with the use and/or abuse of illegal substances such as marijuana, crack, cocaine and heroin.

We will first mention as a matter of information that alcoholic beverages have been a part of western civilization for more than 25 centuries. Now we know there will always be people among us who drink. America has already tried prohibition and learned conclusively that it does not work. The simple fact is that many Americans like to drink and the vast majority of those who do, drink responsibly, thus, the public policy challenge we face today is not to stigmatize all drinking as bad but to maximize the probability that those who choose to drink will do so in a responsible manner.

It's a fact that excessive drinking can seriously damage one's health. Those who claim that "alcohol is a drug" want that word to carry a particular, threatening connotation. In reality, however, "drug" is an ethically, legally and physiologically neutral term that encompasses a wide spectrum of substances.

According to a well-known medical textbook of pharmacology, a drug is any chemical agency that affects living processes. A drug can be as menacing as cocaine, as benign as sucrose or as helpful as vitamin C. In a societal sense, some drugs relieve pain and assist in the healing process. Others are safely and legally enjoyed by millions of people very day, even though overuse can result in undesirable side effects. And Some drugs are so terribly addictive that simply experimenting with them carries substantial risk.

Recent studies show that excess alcohol consumption can lead to a number of serious health problems, and of course there is the problem of addiction which must be taken into consideration. Who among us hasn't been exposed to a friend or relative with a severe drinking problem. Many of societies' problems today such as spouse abuse, child abuse and dysfunctional family relationships can be traced to drinking problems.

Alcohol may lead to liver problems, a variety of cancers as well as forms of osteoporosis and depression, and studies are showing, too, that women are more susceptible to the ill effects of alcohol than are men. From this information, it is safe to conclude that anything which has this type of effect on one's general health, is going to affect the entire system. And research has shown that alcohol depletes the body of it's necessary vitamins and minerals.

"Social drinking" seems to be an accepted practice these days and the arguments both pro and con will always be with us. It is our hope that as you read and consider this information you will become more aware of the effect that alcohol has on society today.

New Therapy for Heart Attacks

Articles by: Arthur R. Weber

New drugs can stop or limit the damage of a heart attack, but only if the patient gets help immediately, experts say. Once the flow of blood to a portion of the heart is blocked for several hours, the damage is irreversible.

Knowing the symptoms of a heart attack, which can be wide-ranging and confusing, is extremely important. So is knowing risk factors, such as obesity, diabetes, high blood pressure and family history.

Typical symptoms of a heart attack include a crushing pain in the chest, sweating, difficulty breathing, weakness and pain in the arms, particularly the left. Symptoms one could attribute to something else can cause devastating delays in seeking treatment. These include feelings of indigestion, back shoulder and neck pain and nausea. Early signs of trouble may appear during physical activity and disappear with rest. Any numbness of tingling of the fingers or toes, dizziness, shortness of breath or difficulty in breathing should not be ignored.

Clinical studies, laboratory investigations and a number of surveys show certain personal characteristics and life-styles pointing to increased danger of heart attack. These danger signs are called "risk factors." These well established risk factors are high blood pressure, high blood cholesterol, cigarette smoking and diabetes mellitus. Attempts at modifying risk factors most certainly have contributed to the declining death rate from heart attacks in the United States.

During the 1960's, U.S. death rates from heart attacks were still rising, but today's figures show that heart attacks have fallen dramatically. And, overall, heart-related problems have declined about 25 percent in the last decade. This decrease undoubtedly is due to better medical care of heart attack victims, but it is likely that a sizable percentage is related to modification of risk factors.

Medical technology is advancing at an increasingly rapid rate. More drugs and medical technology are available than ever before and the entire population is now more aware of the seriousness of heart attacks. There has been an increased interest in learning CPR and many community organizations now offer this valuable training. Of particular concern by doctors and researchers is the role that the American diet plays in the health of one's heart. Obesity predisposes individuals to coronary heart disease. Some of the reasons for this are known, but others are not. The major causes of obesity in Americans are excessive intake of calories and inadequate exercise. When caloric intake is excessive, some of the excess frequently is saturated fat, which further raises the blood cholesterol. Thus, obesity contributes to higher coronary risk in a variety of ways.

Many of the major risk factors for a heart attack are silent and much of the responsibility for their detection lies with each of us as individuals. Regular checkups are particularly necessary if there is a family history of heart attacks of heart disease, high blood pressure, high cholesterol levels or diabetes.

Live Longer and Healthier Life

Articles by: Arthur R. Weber

You should balance your activities with the proper amount of rest. Some of the leading experts in the field of aging now believe that regular exercise along with the proper amount of rest may actually add years to the life span. Results from a number of tests indicate that speed and muscular strength of many of the elderly can be extended.

Leading authorities agree that this new data is going to shatter many of the myths about aging and physical performance. The conclusion now is that the performance and ability of the elderly has long been underestimated, diet, proper sleep and exercise along with rest and relaxation are all important factors in preserving our bodies.

Laughter is one of the best things for your mental and physical state. People are naturally attracted to someone who has a good sense of humor. You can develop a good outlook and a good sense of humor by associating with and surrounding yourself with pleasant happy people.

Recognize that stress is a killer. A life filled with stress can really wreak havoc on your body causing a number of illnesses such as hear attacks, strokes, asthma, gastric problems, menstrual disorders, ulcerative colitis, angina, irritable colon, increased blood pressure, ulcers, headaches, etc.

There are different types of stress such as mental, emotional and physical. Emotional stress seems to take the greatest toll on everyone. All stress is not bad; in fact, life would not be very interesting if it were not met with challenges. However, too much stress, too often with no effective and appropriate outlet, does not allow the body and soul to recuperate. You might review a typical week to see if you can identify things that might be making you anxious or causing you stress. Once identified, stressors can be attacked and eliminated.

Are you a worrier? Chronic worriers don't have more serious problems than others - they just think they do. Many worriers try to cope by trying not to think about their problems, but this just makes things worse. Doctors say that chronic worriers feel less anxious if they actually spend a half-hour a day thinking specifically about their problems.

Get plenty of exercise. People who are physically fit look good and feel good. A good exercise regimen will lengthen your life. Improve your appearance, build self confidence and help delay the aging process.

Remember that you need to do something physical every day. If you don't use your joints, quite simply they'll tighten up with age to create the stooped, bent and worn out appearance we so often associate with old age. Studies have shown that people with arthritis experience less pain if they continue to keep their joints flexible. As one gets older, the bones tend to get brittle which is why it is common for senior citizens to break bones and especially their hips when they fall.

Eating right, getting proper sleep and learning to relax are all very valuable in maintaining a healthy body and mind. And keep in mind that eating healthy foods and avoiding those high in fats, sodium and cholesterol will help to decrease your risk of heart disease, high blood pressure and associated problems.

Fueling up on Water

Articles by: Arthur R. Weber

It's our body's vital fuel, a health drink from mother nature. It's calorie-free, inexpensive and easily obtained. Yet few people follow the old fashioned advice to drink eight glasses of water a day.

Most people drink when they are thirsty, but the beverage of choice tends to be some other drink besides water. Americans drink two or three glasses of plain water a day, according to a U.S. Department of Agriculture survey conducted in the late 1970. Based on an analysis of all fluid intake by adults, it is said to total about two quarts of water a day, and this includes water from foods and from other beverages. It's not usually necessary to actually swallow two quarts of plain water every day. However, people with special problems such as kidney conditions might be exceptions.

Americans drink eight gallons of bottled water a year, roughly two ounces or a quarter-cup a day, according to the International Bottled Water Association. Californians drink three times the national average of bottled water, downing 24 gallons a year, or nearly a cup a day. Climate and seasons of the year play a role in one's thirst also, and just as we tend to perspire more in the summer months, we also tend to drink more water. Boosting intake of plain water makes good sense, many experts concur, because water eases digestion and regulates body temperature.

Water also bathes the cells and accounts for about 60 percent of body weight. And it can help us exercise longer and more efficiently. Drinking water can ward off constipation and maybe even crankiness. An since it's a natural appetite suppressant, water can help us lose weight and keep it off. It can help keep skin healthy, although it won't necessarily banish acne.

Who should drink water? We all should, but pregnant women, nursing mothers and athletes should be especially careful to drink a sufficient amount. When it is hot or humid, upping water intake is also wise. There are certain workers who seem to have a more difficult time developing the water-drinking habit. Among those who don't normally drink enough water are teachers, airline attendants and nurses.

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration. Drink water before, during and after exercising, and remember that water reduces body temperature thus making the whole exercise process safer.

Water can be especially helpful for people with a history of kidney stones because it dissolves calcium in the urine, reducing the risk of stone formation. Among physicians, urologists are probably most likely to extol the virtues of water, And it has been documented that drinking water mostly before 6 P.M. can reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary tract infections, both for men and for women. Too busy to count how many glasses a day you drink? There are other ways to calculate if your intake is sufficient. Dark-colored urine often suggest you aren't drinking enough water. Get into the habit by starting with a glass of water with every meal, then work in a cup between meals.

You can have Healthy Skin

Articles by: Arthur R. Weber

With new research, new products and new skin protection advice popping up all the time, it is hard to figure out the best things to do to improve and protect your skin. A skin care program is the combination of skin care products and a routine that will be most beneficial to the skin. You will first need to consider your diet and type of life-style since these two factors play an important role in the health of a person's skin.

These days we seem to be living in the fast-food age and the condition of your skin is often neglected. You still can't beat the old fruit and vegetable diet when it comes to good health and a good complexion.

Remember to feed and nourish your skin by eating the proper foods. Give your skin a drink too. Those eight glasses of water a day your mom always told you to be sure to drink are essential to maintaining your skin's elasticity and suppleness, say experts. And don't count coffee or any of the caffeinated sodas as part of the eight glasses because caffeine is dehydrating. The water you choose can be sparkling water, mineral or straight from the tap. Another suggestion is that you keep a liter-size bottle close at hand, or simply drink a glass or two with your meals, and a few in between.

You need to give some thought and consideration to the type of makeup you sue. And be sure to clean your tools regularly. Things such as cosmetic brushes get dirty and can carry bacteria and germs and may cause skin irritations and breaking out. One of the leading cosmetic authorities suggests that cosmetic brushes be thoroughly cleaned at least twice a month. A good way is to soak brushes for about 10 minutes in a dish of warm, soapy water using mild liquid detergent or baby shampoo. Rinse and blot excess moisture with a towel and stand the brushes, handle end down, in a tall glass until they are thoroughly dry.

Keep environmental pollutants from being absorbed into the skin with a good moisturizer that also acts as a skin barrier. Check the labels for those with added Vitamin A, C and E, which help block the penetration of pollutants.

A good exercise program such as aerobics can activate and rejuvenate the skin and improve circulation and blood flow. Also, body sweat triggers production of sebum, which is the skin's own natural moisturizer.

One skin care expert has come up with a do-it-yourself version of a treatment you may like to try. Stir the juice of half a lemon into one cup of plain yogurt. Keep it in the refrigerator and apply it as you would a cream every night before bed. You can even apply a thin coat of moisturizer over it is you like, after waiting about five minutes for the yogurt mixture to penetrate. With consistent use, you should see more even pigmentation and smoother skin in three to four weeks.

Get serious about stress reduction. Skin conditions such as acne appear on many people who are stressed out, and chronic skin conditions then to get worse. Set aside quiet time to meditate or daydream. Be sure to get enough sleep. To avoid morning eye or facial puffiness, sleep on your back so fluid doesn't collect there. And, you can keep the oil from your hair away from your face by wearing a head covering or a soft headband when you go to bed. And keep in mind that too much stress can affect your overall health as well as your complexion skin to get down to the essential things.