my medical blog

No matter how much time you put in at the gym or how thoughtfully you nourish your body, everyone suffers from body-image issues from time to time. When you need a little boost of self-esteem (and who doesn't), here are 9 of our favorite quotes and mantras. (Each quote is a separate image so, if you find one you really like, you can right click it to open in a new window and print it out.) Be sure to "Pin" this page to revisit when you need to be reminded that you're good enough as you are (right now) no matter what! " When life throws you curves, embrace them! " Whether you're curvy or thin or somewhere in between, embrace the body you have right now. Chicken legs or thunder thighs, your legs and feet take you where you want to go. Skinny arms or bat wings, your arms let you hug your kids. Love your body, it's your home! " Happiness isn't size specific . " Many people discover that after losing weight they're about as happy...

3. Limit food and beverage intake before bed.  As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also, your metabolism increases slightly to digest food, which can also raise your energy level. Stop eating at least three hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer. 4. Consider a natural approach.  Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation, for example. As always, consult your health care provider, use herbs and other supplements only...

As a college student, I had my fair share of sleepless nights. But as I matured (and learned from the adverse affects I suffered because of those late nights), I began to realize that at the core of a healthy, long life is good sleep. Surprisingly, what we hear about health usually revolves around exercise and nutrition; the truth about sleep—one of the most important factors to attaining vitality—is often left out of the mix. Losing sleep is certainly not something to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension). Your mood also suffers when you don’t get enough shut-eye, causing you to become disoriented on the job, fatigued behind the...

Crash diets, or those that involve severe food restrictions, can make it harder to get the vitamins and minerals we need to stay healthy. Boost your immunity by counting calories in a healthy, balanced way--and consider asking a nutritionist for help before you begin to cut back. Wiping Down Counters  It's common sense to  wipe down counters before and after meal preparation or any time you see a build-up of crumbs or other crud. Bathroom and kitchen counters, after all, have been found to be germier than toilet seats. But before you wipe up that spill, take a close look at what you're using to clean it. If you don't disinfect your sponge or rag regularly, it can end up spreading germs to the very corners you're trying to clean. If your sponge looks worn or has an unpleasant odor, toss it. Wash dish towels and sponges regularly in a washing machine with hot water and soap, or disinfect a damp sponge by microwaving it on high. You can use bleach to clean a spong...

You eat right (most of the time), hit the gym regularly and keep a clean house, especially during cold and flu season. So, why are you still getting sick? It turns out that some of the best things we do to stay healthy can expose us to germs when done wrong, too much or, sometimes, just too frequently. To keep your immune system intact, check out the list below. Catching Up on Sleep You might have heard that, despite the temptation to sleep in on the weekends, it's best to maintain a regular sleep schedule. Did you know that too much sleep (and too little sleep, of course) can actually hurt your health? It's clear that  a regular sleep schedule --one in which you go to bed at the same time each night and wake up at the same time each morning--is effective in promoting long-term health, and preventing changes in your circadian rhythms, or your body's internal clock, that will cause sleeplessness when you return to your normal schedule. Here's what happens: You're s...

Omega-3 fatty acids  suppress inflammation and are used to form the outer membranes of joint cells. Omega-6 fatty acids, on the other hand, promote inflammation which can contribute to the pain and stiffness of osteoarthritis. Most people consume approximately 10 times more of the inflammation-promoting omega-6's than they do the anti-inflammatory omega-3's. Decrease your intake of omega-6 fatty acids by cutting back on corn, safflower and cottonseed oil. Limit your intake, as much as possible, of saturated fats and trans-fatty acids. Omega-3 fatty acids are found in cold-water fish (such as salmon, halibut, tuna and sardines), pecans, walnuts, soy foods (tofu, soybean oil), olive and canola oils, flaxseeds, and flaxseed oil. Nutrition and health experts recognize that omega-3's are healthy and should be a part of your diet, but have not yet established a recommended daily intake. Osteoarthritis experts suggest  three grams  of omega-3 fatty acids daily (with 0.7 gr...

Beta-carotene  is another antioxidant that also seems to help reduce the risk of osteoarthritis progression. Beta-carotene is found in red, yellow, and orange fruits and vegetables (pumpkin, cantaloupe, peppers, carrots) and many dark-green leafy vegetables (spinach, kale, Romaine lettuce). While most adults need about 2,330 International Units (IU) of beta-carotene each day, osteoarthritis experts recommend 9,000 IU  of beta-carotene daily. Use the following chart as a reference guide to meet your needs.  (Please note that while some foods have high levels of beta-carotene, it is non-toxic. Your body will only utilize what it needs.)   Beta Carotene Sources   IU   Sweet potato (baked), 1 medium   28,058   Carrots (cooked), 1 cup   26,835   Spinach (boiled), 1 cup   22,916   Kale (boiled), 1 cup   19,116   Pumpkin pie, 1 slice   12,431   Carrot (raw), 1 medium   8,666   Butternut Squ...

Unlike other forms of forms of arthritis, your risk of developing osteoarthritis is largely related to lifestyle factors like diet, weight, exercise, and previous injury. In fact, dietary and lifestyle changes can have a huge affect on the prevention and management of osteoarthritis. But where do you begin? There exists only preliminary research on the effects of nutrition on osteoarthritis, but these results are promising. At the same time, there are many claims about dietary supplements, foods, and other substances that have no research to back them up. This article will help you separate the facts from the fiction when it comes to fighting osteoarthritis with dietary changes. Keep in mind that nutrition is just one of the many factors affecting osteoarthritis, and you should always create a prevention or treatment plan along with your doctor's recommendations. Fighting Osteoarthritis with the Right Food Choices According to  preliminary  nutrition research, the...

hronic kidney disease (CKD) incidence has grown faster than many of its common comorbidities such as diabetes and hypertension, and medications may be an  underappreciated driver of this growth. More than 15 million Americans used prescription proton pump inhibitors (PPIs) in 2013. PPIs are often used inappropriately (estimates of users without an appropriate indication range from 25% to 70%) and frequently taken for indefinite durations. PPIs have been associated with hip fracture, community-acquired pneumonia,  Clostridium difficile  infection, acute interstitial nephritis, and acute kidney injury. Previous research has also suggested that PPIs may induce CKD through repeated acute interstitial nephritis episodes or hypomagnesemia states. A recent study published in  JAMA Internal Medicine  bolstered the evidence that PPI use is associated with an increased risk of developing CKD. The data for this prospective community-based cohort study that enrolled more t...

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Because of their thought processes, optimists have much brighter futures. A bad circumstance or event is taken in stride, viewed as a temporary setback—not a permanent way of life. Even if something bad happens today, a positive thinker believes that good things will come again in the future. Optimists tend to share several other positive characteristics that increase overall happiness and promote health, while reducing depression and chronic stress: They think about, reflect on, and emphasize the good things in life. They are grateful and thankful for all their blessings. They don’t complain when something bad happens. They feel that nothing can hold them back from achieving success and reaching their goals. They believe in abundance. They are confident that the world offers plenty of opportunities for everyone to succeed. Change Your Thinking, Change Your Life Luckily, you can change your thinking patterns over time. Even a pessimist can become an optimist with eno...

“How do you do it?” my friend asked me one day over coffee. “You’ve had some awful stuff happen to you over the years, but you’re still so cheerful. What gives?” My friend was right, my life had been rough at times. I’d gotten divorced and I’d been laid off a couple of times within a five-year period. I should have been angry and bitter, but I wasn’t. I was still looking forward to each new day and the possibilities ahead of me. While this was normal for me, my friend’s comment made me realize that not everybody felt the way I did. Why was I so optimistic, anyway? The Definition of Optimism Optimism comes from the Latin word  optimus , meaning "best," which describes how an optimistic person is always looking for the best in any situation and expecting good things to happen. Optimism is the tendency to believe, expect or hope that things will turn out well. Even if something bad happens, like the loss of a job, an optimist sees the silver lining. For me, getting ...

Dangers of Mixing OTC Cold, Pain Meds Greatly Underestimated With winter well underway, patients may need a refresher on the dangers of double dosing on OTC remedies for their colds and headaches. Five consumer surveys recently conducted by researchers in California found that most consumers are unaware that taking 2 or more OTC cold medicines and pain relievers could lead to severe liver damage and other health risks. “People don’t really completely understand the potential risks. Even when they knew they were double dosing, they really didn’t think it was much of a problem,” stated study co-author Jesse Catlin, an assistant professor of marketing at California State University. The main problem with mixing OTC cold medications and painkillers is that repeated dosages of acetaminophen exceeding the daily maximum can lead to liver damage. In fact, unintentional acetaminophen overdose results in 30,000 hospitalizations per year. Of note, the Institute for...