Headaches And How To Manage Them

November 29, 2011

Headaches account for more visits to the doctor than any other health complaint. Learn about headaches and how to manage them.

Common Types Of Headaches:

  • Muscular Headaches: Muscular or tension headaches are the most common. They feel like a dull, throbbing pain or a band of pressure around the head. This type of headache may be triggered by stress, tension, depression, poor posture, or eyestrain. Treatment may include pain medication and relaxation techniques, such as exercise to improve posture and relax muscles, or biofeedback that involves the use of imagery and breathing exercises to control body responses.
  • Migraine and Cluster Headaches: These are the most common type of vascular headache which are caused by the dilation and constriction of blood vessels surrounding the skull. Migraines, which tend to run in families, occur more often in women. They may be triggered by stress, hormonal fluctuations during ovulation and menstruation, pressure changes due to weather or altitude, sensitivity to odors, and sensitivity to foods.

Treatment:

Research suggests that non-drug approaches may be the best “aspirin” available. Some approaches that have proven effective are:

  • Hot or cold pads – Place these around the head or neck to help muscular headaches. Hot baths can help. Some migraine sufferers have found that putting hot water in their hands (not hot enough to burn) relieves the pressure in their head because blood rushes to their hands.
  • Massaging – In some cases, gently massaging the forehead with your fingertips tends to relieve muscles tension in the head. For others, massaging a tight neck or shoulder muscles with a thumb tends to relieve some of the pressure.
  • Relaxation techniques – Yoga, meditation, and guide imagery can be used.

When to see your physician:

If you have any of the following conditions, you should contact your physician:

  • Sudden onset of a severe headache
  • Headache with a loss of consciousness
  • Headache that follows a blow to the head
  • Headache with fever
  • Headache with pain in the eye or ear
  • Headache that interferes with daily life

 

 

 

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Health Advice for Travelers: Eat and Drink…Safely

November 23, 2011

Wherever you are in the world, be careful what you eat and drink. Food and water may be contaminated in a variety of ways – and that includes the water in swimming pools, lakes, rivers, and the sea, so try not to swallow water when you are bathing.

Travelers’ diarrhea is very common, especially in hot countries. Travelers’ diarrhea, as well as diseases such as cholera, typhoid, and hepatitis A, can be caught from contaminated food and water.

BUT THEY CAN ALSO LARGELY BE AVOIDED BY TAKING SIMPLE PRECAUTIONS:

  • Always wash your hands after going to the lavatory, before handling food, and before eating.
  • If you have any doubts about the water available for drinking, washing food, or cleaning teeth; boil it, sterilize it with disinfectant tablets, or use bottled water – preferably carbonated with gas – in sealed containers.
  • Avoid ice unless you are sure it is made from treated and chlorinated water. This includes ice used to keep food cool as well as ice in drinks.
  • It is usually safe to drink hot tea or coffee, wine, beer, carbonated water and soft drinks, and packaged or bottled fruit juices.
  • Eat freshly cooked food which is thoroughly cooked and still piping hot.
  • Avoid food which has been kept warm.
  • Avoid uncooked food, unless you can peel or shell it yourself.
  • Avoid food likely to have been exposed to flies.
  • Avoid ice cream from unreliable sources, such as kiosks or itinerant traders.
  • Avoid – or boil – unpasteurized milk.
  • Fish and shellfish can be suspect in some countries.
  • Uncooked shellfish, such as oysters, are a particular hazard.

For more questions on this topic or any of our blog topics, contact Valsala Pal at:
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703-407 8971
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Aging and Sleep Deprivation

November 20, 2011

Sleep loss is deadly: plain and simple. Getting a good night’s sleep is critical to overall health as well as successful aging. Sleep loss interferes with glucose regulation, which in turn increases likelihood of insulin resistance, diabetes, and accelerated protein glycation. All of these age us more quickly. Sleep deprivation can lead to obesity, as those who chronically get fewer hours of sleep also tend to be heavier. Those who typically sleep 6 hours a day are 23% more likely to be obese; those who sleep 5… 50% more likely. Those who only get 4 hours of sleep regularly may be up to 73% more likely to be obese or become obese! As we age, our risk for sleep disorders such as insomnia, sleep apnea, and restless legs increase, leading to further problems such as high blood pressure and hypertension.

For more questions on this topic or any of our blog topics, contact Valsala Pal at:
National Capital Wellness
703-407 8971
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Sex, Gender, and Aging

November 17, 2011

If you are a woman, here’s some good news: Women tend to live longer than men. If you are a man, here’s some more good news: Men who live to be 100 or older are usually non-disabled, relatively active, and can often lively independently, while women who live to 100 or order more often are not. The tendency for women to outlive men and the tendency for men who reach extreme age to be healthier indicate that men and women do not age in the same way.

The average American women will live to be 81 while the average American man will live to be 75. In many countries, developed and developing, women live longer than men due to factors such as levels of estrogen, toxin elimination through menstruation, an extra x chromosome, less job stress in some instances, higher rates of disease survival, and more social, connected behavior. Among Americans who live to be 100 or older, about 85% are women.

Still, men who do make it to extreme old age are more likely to live a better quality of life in their old age. While women appear to function better in younger old age, men appear to function better in extreme old age. Male centenarians are healthier, more mentally aware and able, less frail, and less likely to develop dementia. Regardless of gender and how we age, everyone can benefit from both a longer lifespan (number of years alive) and a longer healthspan (number of years without debilitating health conditions).

For more questions on this topic or any of our blog topics, contact Valsala Pal at:
National Capital Wellness
703-407 8971
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How to Recognize Early Warning Signs of a Heart Attack

November 15, 2011

Here’s the quick summary:
Many victims do not necessarily feel initial pain
Always seek immediate medical help
Learn, practice, and remember CPR and you might save a loved one during a time of need
Details are below:
Prompt medical attention during the “golden hour,” or the first hour will greatly improve the victim’s likelihood of recovery. Since a heart attack may begin with mild symptoms such as tightness in the chest, emergency help may be needed after two minutes or more of any or all of the following possible symptoms below. Not all symptoms may be present.
Pressure, fullness, heaviness, squeezing, or pain spreading from the chest to other parts of the body such as the shoulders, neck, or arms
Severe pain or sudden weakness, dizziness, or faintness
Sweating
Nausea
Shortness of breath
Pain spreading from the jaw to the back or between the shoulders
If you or a loved one might be having a heart attack, it’s better to check into the emergency room even if you are unsure. Emergency room doctors are used to dealing with false alarms, since only 1 out of 4 reported heart attacks actually turn out to be one. Be sure to get prompt emergency care even if the victim is hesitant, because time is of the essence. Keep the person quiet, calm, and comfortable, and be sure to wait with him or her. Step in and perform CPR if you can. Learn CPR before hand in the event that you will need it.
For more questions on this topic or any of our blog topics, contact Valsala Pal at:
National Capital Wellness
703-407 8971
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Being Overweight Can Overload Your Heart

November 9, 2011

The fact that being overweight can increase heart disease risk has been widely published. How much is too much? Anyone who weighs 20 or more percent above his or her ideal weight is too heavy. Even a short, small-boned woman would be considered overweight at 132 pounds if her ideal weight should be 110. She is considered overweight because her heart will still have to work harder to pump blood to those extra 22 pounds.
The major problem with being overweight is that overweight people are more likely to be sedentary than slimmer people. For many who are overweight, feeling self-conscious during exercise may lead them to exercise less and less over time, further exacerbating the original weight problem. Overweight people often quickly become tired, out-of-breath, or simple discouraged, and many often have difficulty remaining active. However, simply restricting calories is unlikely to work in the long run.
Instead, consider a balanced food plan that is very low in fat and cholesterol, but still high in complex carbohydrates. Whole grains, fruits, and vegetables should make up the bulk of such a plan. Moderate (emphasis on moderate) amounts of protein rich foods, such as lean meats, skinless poultry, fish, tofu, dried peas, beans and lentils, and nonfat dairy products are acceptable. Moderate aerobic exercise is an essential component to this plan. Try walking 30 minutes per day or 1 hour every other day. Combine these two habits and you will be well on your way to a heart-healthy lifestyle.

For more questions on this topic or any of our blog topics, contact Valsala Pal at:
National Capital Wellness
703-407 8971
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How to Decrease Your Risk of Heart Disease

November 8, 2011

Although many people are at-risk for a heart attack, and many people have heart attacks each year, the following lifestyle changes can help you to reduce risk:

  • If you smoke, quit smoking.
  • Avoid second-hand smoke also.
  • Eat fewer saturated fats, such as those found in meat and whole-milk dairy products, as well as palm oil, coconut milk, and coconut oil.
  • Eat less cholesterol, which is found in butter, egg yolks, whole-milk dairy products, meat, poultry, and fish.
  • Mix it up! Your food plan should include at least 50% to 60% whole grains, fruits, and vegetables.
  • Adopt a regular exercise regimen.
  • Seek to maintain a healthy weight.
  • Learn to manage stress when stressful situations come up.

Age, gender, family history, medical history, and other health and environmental factors should also be considered when adopting any lifestyle change.

For more questions on this topic or any of our blog topics, contact Valsala Pal at:
National Capital Wellness
703-407 8971
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How Smoking Cigarettes Damages Your Heart

November 1, 2011

Not only does smoking often lead to lung cancer, but it is also a major factor in heart disease cases. As another preventative measure against heart disease, stop smoking if you currently smoke. Smoking:
increases blood pressure,
decreases oxygen supply,
may lead to blog clotting, and
damages the arteries.
The nicotine in cigarettes is a stimulant that increases blood pressure and restricts the arteries, forcing the heart to take on extra duties to properly pump blood through the body. Smoking also releases carbon monoxide into your system, which makes your heart have to work even harder to supply oxygen. Just going through your normal day, you can quickly become breathless, and strenuous exercise may become nearly impossible.
Smoking often makes your blood thicker and stickier than normal. At minimal, blood clotting and blocked arteries may occur. At worst, completely blocked off arteries can cut off circulation entirely, leading to a heart attack or other life-threatening problems. Refraining from smoking if you currently do so will control your risk factor for lung cancer, heart disease, heart attack, and other like diseases. Ask a healthcare provider for aid if you are having trouble quitting.

For more questions on this topic or any of our blog topics, contact Valsala Pal at:
National Capital Wellness
703-407 8971
naturalsupplementsonline.com
Serving Health. Solving Problems

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Life Span vs. Health Span

October 27, 2011

Our lifespan is how long we live, from birth to death. Being merely alive does not mean we are also healthy and free of disability. We may be alive, but not well. We may be alive, but with reduced mobility and/or disease. Healthspan is a better measure of quality of life. As the name indicates, it is the length of time since birth that we maintain our overall health. Although many of us say that we want to live long lives, the reality is that most of us want to live long and healthy lives. For centenarians, those who have lived to be over 100 years old, many have had very long healthspans, but only a short period of disability at the end of their lives. This shorter period of disability is called a compression of disability. The lesson that we can learn from the world’s centenarians is that we have to do our best to be survivors, delayers, and escapers.
A survivor is someone who: has suffered from chronic diseases, but did not become disabled or pass away due to these chronic diseases.
A delayer is someone who: has been largely free of diseases until later in life (compression of morbidity).
An escaper is someone who: has managed to completely avoid and/or drastically slow down the normal aging process.

For more questions on this topic or any of our blog topics, contact Valsala Pal at:
National Capital Wellness
703-407 8971
naturalsupplementsonline.com
Serving Health. Solving Problems

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Simple Lifestyle Changes for a Healthier Life

October 24, 2011

Many centenarians (those of us who live to be 100 years or older) have been able to meet majority if not all of 16 criteria for healthier lives. These are:

  1. Have low blood sugar (less than 100 mg/dL fasting)
  2. Have low blood pressure (target is 115/75 mg Hg)
  3. Have low blood total cholesterol (less than 200 mg/dL)
  4. Keep weight low and steady (BMI from 18.5 to 25)
  5. Eat fewer calories
  6. Eat less meat
  7. Take your vitamins
  8. Exercise regularly, be active, and stay busy after retirement
  9. Don’t smoke or stop smoking if you do
  10. Drink less alcohol
  11. Get regular and restful sleep
  12. Have healthy gums
  13. Challenge your mind
  14. Stay positive in attitude and avoid anxiety and depression
  15. Shed those stressors, have daily structure, and be resilient
  16. Stay socially connected with serenity and a purpose to life

Does this list seem intimidating? Do you feel as if you have poor habits for some of these criteria? Don’t worry! If you meet just 4 of these 16 criteria, you have the potential to add 14 years to your life. If you can meet 5 of these 16 criteria, you are more likely to live to 90 years old. Plus, it’s never too late to get started. Healthy habits are not developed overnight, so now is as good a time as any to make healthier choices so that you can extend your lifespan and your healthspan.

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