Winter in the da' UP is never easy, especially as it relates to keeping fit. Even the most dedicated to fitness among us struggles to stay active when it is cold and the ground is covered with snow. It is easy to keep those extra pounds resulting from the holidays and binge watching your favorite old TV show on Netflix.
Now that the snow is gone (at least for now) and the weather is warming up, now that you'll be trying to fit back into those shorts or swimsuit soon, I thought I'd give you a few reminders, links and resources to help you get back into shape. You'll be glad you did.
I recommend a lower carbohydrate, lower sugar type diet. I recommend Dr. James Surrells' book, Stop Only Sugar. I have never met Dr. Surrells or even spoken with him and I don't get any remuneration for recommending his book, but his book is based on solid medical science. Everyone I've recommended it to over the years who put it into practice has lost weight. Here is the book summary from Amazon,
"Other diets are way too complicated! The SOS (Stop Only Sugar) Diet has only three simple rules: Rule 1. Low Sugar, Rule 2. High Fiber, and everybody's favorite is Rule 3. No More Rules! The short and simple SOS Diet, by Digestive Health expert James A. Surrell, MD, involves only a minor lifestyle change. You too will soon become a "Label Reading Detective" and easily and almost effortlessly lose 5 to 8 pounds per month. Check out the many SOS Diet success stories at www.sosdietbook.com. Like so many others who have never lost weight on any other program, you too will be very successful on the SOS Diet." Here is the link on Amazon.
I recommend walking as the best way to get and stay active. Sure, there are many other activities and those are great. Do something active that you enjoy, but I still recommend walking. Walking seldom causes injuries, it needs no special equipment or locations and can easily be enjoyed with a friend. Watch my video at the link below for more details on how many days a week, how long and so forth.
Of course if you're not feeling well, having any unusual pains in joints or chest, etc. or if it's been awhile since you last saw a doctor for some routine blood work and a check-up, I would recommend setting up an appointment before getting too active again.
More Information I think you'll find helpful:
Heart Rate Check Up - Marshfield Clinic.
Great Walking Digest of Articles - American Heart Association
Understanding the American Obesity Epidemic - American Heart Association
Click on the box below to watch the video.
Ok, now get out there, get active and enjoy the weather !
Often we think of winter as flu season and it is but the truth is that the germs that make us sick can be found and make us sick anytime of year. Although we have wonderfully designed immune systems, we still must be ever vigilant in the fight against germs on our bodies, in our work spaces, our vehicles, schools, homes etc, It is a never ending fight between us and them. Thankfully most of them can be defeated easily if we just will take the time and caution to fight the battle wisely.
One of the biggest and most effective defenses against germs for you personally is efficent, consistent handwashing. it seems so simply and yet we often forget it. One of the main ways germs get from out there to inside our body is via our two hands. I encourage you to watch my short video on handwashing below.
Handwashing - Some quick tips:
When drying, use a clean towel. So often we defeat the purpose of washing when we use a dirty towel. This is especially prevalent in our homes. As an example, let's say your 8 year old is in a hurry after potty time. He only wets his hands briefly in the sing for a second or two (in order to please you that he "washed" after potty)
He did not keep them under the running water long enough to wash the germs away, only to make them wet. Now he grabs the towel and applies friction in order to dry them. Where do those germs end up? That is right. They are on the towel. The next time others with wet hands use that towel, germs are likely spread. That bathroom towel is always a bit suspect for hidden and sneaky germs. Change it often especially when people are sick in your home. Consider using paper towels especially during sick days.
Watch my short video for more ideas.
Beating germs around the house.
Germs hang out in many places around the house.
Dish rags hanging around the kitchen sink where everyone places dirty dishes or tosses half empty glasses.
Here is a great slide show we found on WebMD that will give you fantastic guidance for beating germs at home.
Click here to view the slideshow....
Here are some other article and resource on our website to help keep you and those you love healthy.
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Surprisingly perhaps, but the answer is yes! Not only that, we can give infections to our pets too. Listen to my Health Advantage Program below for more information on what you can and can't get from your pets and which pets may be cause for extra precautions.
What about the flu? According to Veterinarian Vanessa Yeager, ... flu viruses are tricky. Sometimes they obey the rules and sometimes they don’t, but under normal circumstances, the chance of passing on your human flu virus to your furry cuddle buddy is quite low. Canines cannot normally catch the type B and C influenza viruses we suffer from each year.However, there is always a chance of rebellious influenza A viruses! According to a March 2010 article in the Journal of Emerging Infectious Diseases, a cat was diagnosed with H1N1 in 2009 that presumably caught it from the owner. Since then, a handful of domestic animals, including dogs, cats, and ferrets, were diagnosed with H1N1 that all supposedly contracted the illness from their ill owners. However alarming this may be, these were isolated cases and certainly not reflective of the norm.
So is it possible? Yes, but it's not likely.
Click Here to Read the full article at Quick and Dirty Tips
Of a more likely scenario is that you will spread the flu to someone in your family via your pet. When we are sick, those of us with pets enjoy the comfort of a pet close by. However germs can be transferred to our pet and then transferred to others in the home who spend time petting the dog in the next little while.
Here are more tips from WebMD on avoiding the spread of germs when you're sick. Follow These Rules so You Don't Spread the Flu.
More you may be interested in from our site...
I don't love everything I know about the AARP or even particularly like it, but they do have some good health tips that I like to pass on from time to time. Don't think these are just for those over 50. Most of these are good health tips in general. We can't avoid all health problems as you know, but living a healthier lifestyle can sure make a difference in the long run. Check out these suggestions and share with those you love. If you think it is time for an updated physical, give us a call.
As a physician I receive many requests for cannabis use. I have not seen benefits outweigh side affects. I see articles in my medical journals on this subject regularly and keep up to date on this topic as new research and studies come out. Here is a summary from a September 2019 article in The Journal of the American Medical Association. Please read the following summary for more information.
Nearly 10% of all cannabis users in the United States report using it for medicinal purposes. As of August 2019, 33 states and the District of Columbia have initiated policies allowing the use of cannabis or cannabinoids for the management of specific medical conditions. Yet . the federal government still classifies cannabis as illegal. complicating its medical use and research into its effectiveness as a treatment for the various conditions purported to benefit from cannabis pharmacotherapy. Because of this conflict and restrictions on cannabis research, evidence of the efficacy of cannabis to manage various diseases is often lacking.
Cannabis and Cannabinoids
A cannabinoid is any of a group of closely related compounds which include cannabinol and the active constituents of cannabis. Cannabinoids have unique pharmacologic profiles enabling drug development to manage various conditions without having the cognitive effects typically associated with cannabis. Only a few cannabinoids have high -quality evidence to support their use and are approved for medicinal use by the US Food and Drug Administration (FDA).
Studies and A Lack of Credible Evidence for Effectiveness
A more recent meta-analysis of 91 publications found cannabinoids to reduce pain 30% more than placebo, but had a number needed to treat for chronic pain of 24 and a number needed to harm of 6. While a moderate level of evidence supports these recommendations, most studies of the efficacy of cannabinoids on pain are for neuropathic pain, with relatively few high-quality studies examining other types of pain . Taken together, at best, there is only inconclusive evidence that cannabinoids effectively manage chronic pain, and large numbers of patients must receive treatment with cannabinoids for a few to benefit, while not many need to receive treatment to result in harm.
Numerous other medical conditions. including Parkinson disease, posttraumatic stress disorder, and Tourette syndrome, have a hypothetical rationale for the use of cannabis or cannabinoids as pharmacotherapy based on cannabinoid effects on spasticity, anxiety, and density of cannabinoid receptors in areas implicated in development of tics, such as the basal ganglia and cerebellum . The strength of the evidence supporting the use of cannabinoids for these diseases is weak because most studies of patients with these diseases have been small, often uncontrolled. or crossover studies. Few pharmaceutical companies are conducting cannabinoid trials. Thus, it is not likely that additional cannabinoids will be approved by the FDA in the near future. Public interest in cannabis and cannabinoids as pharmacotherapy continues to increase, as does the number of medical conditions for which patients are utilizing cannabis and CBD, despite insufficient evidence to support this trend .
The Negatives and Reasons for Caution in Medical Use
Acute cannabis use is associated with impaired learning, memory, attention,
and motor coordination, areas that can affect important activities of daily living, such as driving. Acute cannabis use can also affect judgment. potentially resulting in users making risky decisions that they would not otherwise make. While there is consensus that acute
cannabis use results in cognitive deficits, residual cognitive effects persisting
after acute intoxication are still debated, especially for individuals who used cannabis regularly as adolescents. Chronic cannabis use is associated with an increased risk of psychiatric illness and addiction. There is a significant association possibly a causal relationship between cannabis use and the development of psychotic disorders, such as schizophrenia, part particularly among heavy users. Chronic cannabis use can lead to cannabis use disorder (CUD) and contributes to impairment in work, school, and
relationships in up to 31% of adult users. Regular cannabis use at levels associated with CUD (near-daily use of more than one eighth ounce of cannabis per week) is associated with worsening functional status, including lower income, greater need for socioeconomic
assistance, criminal behavior, unemployment, and decreased life satisfaction. Cannabis use is associated with adverse perinatal outcomes as well: a 2019 study showed the crude rate of preterm birth was 12.0% among cannabis users and 6.1% among nonusers.
Insufficient evidence exists for the use of medical cannabis for most conditions for which its use is advocated. Despite the lack of evidence, various US state governments have recommended cannabis for the management of more than 50 medical conditions. Physicians may be appropriately reticent to recommend medical cannabis for their patients because of the limited scientific evidence supporting its use or because cannabis remains illegal in federal law. Cannabis is useful for some conditions, but patients who
might benefit may not get appropriate treatment because of insufficient awareness regarding the evidence supporting its use or confusion from federal law deeming cannabis illegal.
Excerpt from The Journal of the American Medical Association | Medical Use of Cannabis in 2019 by Kevin P. Hill, MD, MHS, September 10, 2019
Everyday it seems that I write prescriptions AFTER people need them due to illness. However, there are many prescriptions that are more preventative in nature that I wish folks would adhere to and thus avoid illness or at least prevent some preventable problems. You may have seen my Health Advantage Videos on weight loss or high blood pressure and other healthy living tips that offer just such prescriptions.
I came across this article from AARP that cites a study about brain health as we age. I think most will like this prescription. I have believed this for years and do my best to practice this myself. I hope you'll take some preventative prescriptions today.
Here's the article. I hope it is helpful. CLICK HERE TO READ IT OVER AT AARP.
More on healthy living...
How long should you stay home with the flu? How many hours should you watch TV everyday? How many hours should you sleep per day? This great slideshow from AARP has some good answers. We found them interesting and helpful and thought you would too. Click here to start the slideshow.
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Love it or hate it, It is back to school time. I thought it would be good to give you an article that reminded you about some good tips on keeping your kids healthy during the school year. I found this article from our friends at Mayo Clinic. I hope you find it helpful and I hope you and your kids have another great school year.
Read the article from Mayo.
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