Always try to help a friend in need
Believe in yourself
Study hard
Give lots of kisses
Laugh often
Don't be overly concerned with your weight, it's just a number
Always try to see the glass half full
Meet new people, even if they look different to you
Remain calm, even when it seems hopeless
Take lots of naps..
Be weird whenever you have the chance
Love your friends, no matter who they are
Don't waste food
RELAX
Take an occasional risk
Try to have a little fun each day.
...it's important
Share a joke with friends
Fall in love with someone..
...and say 'I love you' often
Express yourself creatively
Be conscious of your appearance
Always be up for surprises
Love someone with all of your heart
Share with friends
Watch your step
It will get better
There is always someone who loves you more than you know
Exercise to keep fit
Live up to your name
Seize the Moment
Hold on to good friends; they are few and far between
Indulge in the things you truly love
Cherish every Sunday
At the end of the day... PRAY
......... And close your eyes
And smile at least once a day!
Thursday, January 8, 2009
Saturday, December 27, 2008
Men need to eat more fruits and vegetables than women?
Do you know that men need to eat more fruits and vegetables than women?
The National 5 A Day program is encouraging men, who have greater health risks than women for some diseases, to shoot for nine servings of fruits and vegetables each day and women to aim for seven servings a day.
Fruits and vegetables contain many powerful and important nutrients such as vitamins, minerals, fiber and disease-fighting phytochemicals, and that helps reduce the risk of many cancers, heart disease, high blood pressure and diabetes.
Why do men need more than women?
The recommended servings are greater for men because more than two-thirds of men are overweight or obese, and men have a higher death rate for certain diseases than women.
Those diseases include:
* Cardiovascular disease (1 times greater)
* Lung cancer (About two times as high)
* Colorectal cancer (1 times greater)
Among Americans, at least 58 million have some form of cardiovascular disease, including high blood pressure, and 8.2 million Americans have a history of cancer.
How much equals one serving?
* cup fruit juice
* 1 medium banana
* 1 cup chopped or diced raw vegetables
* 1 medium apple
* cup cooked vegetables
* cup dried fruit
* cup cooked beans or peas
One serving of fruit or vegetables should fit in the palm of your hand. It's a lot smaller than most people think.
How can you increase your intake of fruits and vegetables?
* Have fresh fruit in the morning
* Snack on fresh fruit throughout the day
* Eat a big salad at lunch
* Snack on raw vegetables with a healthful dip
* Eat at least two vegetables with dinner
* Add beans and peas to salads
Source: www.health.yahoo.com
© 2007 The University of Texas M. D. Anderson Cancer Center. All rights reserved.
The National 5 A Day program is encouraging men, who have greater health risks than women for some diseases, to shoot for nine servings of fruits and vegetables each day and women to aim for seven servings a day.
Fruits and vegetables contain many powerful and important nutrients such as vitamins, minerals, fiber and disease-fighting phytochemicals, and that helps reduce the risk of many cancers, heart disease, high blood pressure and diabetes.
Why do men need more than women?
The recommended servings are greater for men because more than two-thirds of men are overweight or obese, and men have a higher death rate for certain diseases than women.
Those diseases include:
* Cardiovascular disease (1 times greater)
* Lung cancer (About two times as high)
* Colorectal cancer (1 times greater)
Among Americans, at least 58 million have some form of cardiovascular disease, including high blood pressure, and 8.2 million Americans have a history of cancer.
How much equals one serving?
* cup fruit juice
* 1 medium banana
* 1 cup chopped or diced raw vegetables
* 1 medium apple
* cup cooked vegetables
* cup dried fruit
* cup cooked beans or peas
One serving of fruit or vegetables should fit in the palm of your hand. It's a lot smaller than most people think.
How can you increase your intake of fruits and vegetables?
* Have fresh fruit in the morning
* Snack on fresh fruit throughout the day
* Eat a big salad at lunch
* Snack on raw vegetables with a healthful dip
* Eat at least two vegetables with dinner
* Add beans and peas to salads
Source: www.health.yahoo.com
© 2007 The University of Texas M. D. Anderson Cancer Center. All rights reserved.
Tuesday, December 23, 2008
Holiday Medical Myths Debunked
There are a number of medical "facts" that we have heard most our lives that just may not be true. According to a report in the British Medical Journal last December, a few of these include: Turkey makes you drowsy. Dim lights ruin your eyes. You need to drink at least eight glasses of water every day. We only use 10 percent of our brains.
Again this December, the Journal contains a report by the same two physicians from the Indiana University School of Medicine — Rachel C. Vreeman, M.D., and Aaron E. Carroll, M.D. — with six more holiday medical myths.
Myth #1: Sugar causes hyperactivity in children. Regardless of what parents might believe, sugar is not to blame for out-of-control little ones. At least 12 scientific studies have found no correlation between children eating more sugar and becoming more active. However, some studies have determined that parents who think their children have had too many sweets do perceive that the kids are becoming more hyperactive, even when they have not actually had any sweets and have not demonstrated any change in behavior.
Myth #2: Suicides increase over the holidays. While holidays can bring out the worst in us with the stress of family dysfunctionality, loneliness and added depression due to the darkness of winter months, there is no good scientific evidence to suggest a holiday peak in suicides. In fact, studies show that suicides are actually more common during warm and sunny times of the year.
Myth #3: Poinsettias are toxic. Even though public health officials have reported that poinsettias are safe, many people continue to believe that this is a poisonous plant. However, no one has ever died from exposure to or ingestion of poinsettia, and most (96%) did not even require medical treatment.
Myth #4: Going hatless leads to excess heat loss. While it is wise to wear a cap or hat when it gets cold, current studies show that any uncovered part of the body loses heat and will reduce the core body temperature proportionately.
Myth #5: Nocturnal feasting makes you gain weight. A common suggestion to avoid unwanted weight gain is to avoid eating at night. However, in fact, people gain weight because they take in more calories overall than they burn up, no matter what the time of day.
Myth #6: You can cure a hangover. From aspirin and bananas to Vegemite and water, Internet searches present seemingly endless options for preventing or treating alcohol hangovers. But there is no scientific evidence that supports any cure for over-indulging. Still, some of the suggestions are amusing and humbling; but nothing beats drinking very little or nothing at all.
Again this December, the Journal contains a report by the same two physicians from the Indiana University School of Medicine — Rachel C. Vreeman, M.D., and Aaron E. Carroll, M.D. — with six more holiday medical myths.
Myth #1: Sugar causes hyperactivity in children. Regardless of what parents might believe, sugar is not to blame for out-of-control little ones. At least 12 scientific studies have found no correlation between children eating more sugar and becoming more active. However, some studies have determined that parents who think their children have had too many sweets do perceive that the kids are becoming more hyperactive, even when they have not actually had any sweets and have not demonstrated any change in behavior.
Myth #2: Suicides increase over the holidays. While holidays can bring out the worst in us with the stress of family dysfunctionality, loneliness and added depression due to the darkness of winter months, there is no good scientific evidence to suggest a holiday peak in suicides. In fact, studies show that suicides are actually more common during warm and sunny times of the year.
Myth #3: Poinsettias are toxic. Even though public health officials have reported that poinsettias are safe, many people continue to believe that this is a poisonous plant. However, no one has ever died from exposure to or ingestion of poinsettia, and most (96%) did not even require medical treatment.
Myth #4: Going hatless leads to excess heat loss. While it is wise to wear a cap or hat when it gets cold, current studies show that any uncovered part of the body loses heat and will reduce the core body temperature proportionately.
Myth #5: Nocturnal feasting makes you gain weight. A common suggestion to avoid unwanted weight gain is to avoid eating at night. However, in fact, people gain weight because they take in more calories overall than they burn up, no matter what the time of day.
Myth #6: You can cure a hangover. From aspirin and bananas to Vegemite and water, Internet searches present seemingly endless options for preventing or treating alcohol hangovers. But there is no scientific evidence that supports any cure for over-indulging. Still, some of the suggestions are amusing and humbling; but nothing beats drinking very little or nothing at all.
Monday, December 22, 2008
Why You Should Start Your Day With Exercise
I am just not a morning person. To be honest, I’m the person that is still reaching for the snooze button about an hour after my alarm clock first started howling. For must of us, exercise is not an appealing choice in the morning when gauged against a warm, cozy bed.
But something has to be said for the benefits that people claim to receive from working out in the morning. “I have so much more energy,” “I feel better about myself throughout the day.”
Exercising at any time of day is beneficial, but it seems as if there are more positive outcomes of morning exercise in comparison to working out later at night. If you can make the commitment to get out of bed a little earlier than usual, you might find that it rewards other parts of your life besides cardiovascular health.
1. A Metabolism Boost Throughout the Day
Exercise causes our metabolic rate to increase—meaning our bodies burn calories more quickly and efficiently—for approximately four to eight hours after a workout. However, the boost could be more beneficial in the morning because the spike lasts throughout the day. If you exercise at night, you’ll still reap the benefits of the boost, but for a shorter period (because you’ll probably be sleeping relatively soon after). Not only that, but people who exercise in the morning also tend to make better food choices throughout the day.
2. Better Performance at Work
It’s no secret that a hard workout can decrease our stress levels. When we begin our day by exercising, the reduction of stress, however slight, can make us more focused, more energized, and ready to tackle the day’s responsibilities. Working out increases blood flow to the brain and gives us a more alert mind—so morning exercise is great preparation for helping us successfully get through our day.
Similarly, a study at the Leeds Metropolitan University found that workers were significantly more productive and better able to communicate effectively with co-workers after exercising than on the days that they didn’t exercise. Imagine arriving at work more focused, in a better mood, and mentally equipped to tackle the day. You might even be able to skip that first cup of coffee.
3. Increased Likelihood to Stick with It
The number one reason most people give for not exercising daily is “I don’t have time.” But waiting until later in the day to exercise increases the likelihood that something will come up and get in the way of your workout. For example, a plan for a lunchtime jog can be pushed back for an impromptu lunch meeting. And after working all day, the likelihood of wanting to spend an hour at the gym decreases for most of us.
4. A Better Night’s Sleep
There is a reason to exercise earlier in the day: better sleep. A study at the Fred Hutchinson Cancer Research Center found that the participants who exercised in the mornings experienced a better quality of sleep than those who worked out later in the day. Early workouts can also help regulate your body’s internal clock. The morning surge of energy sends a signal to the brain that reinforces daytime hours as a time for activity, and nighttime as being a period of rest. Working out too close to bedtime (the National Sleep Foundation recommends no closer than two or three hours before) can disrupt that signal. By exercising in the morning, our evenings can become a time for decompression after working, which is good for our emotional health as well.
5. A Happier Outlook
One reason that exercise reduces stress is because it signals the release of endorphins, chemicals that elevate mood and decrease pain levels. It’s like a natural dose of morphine, our body’s way of compensating for the stress we put on it while exercising. Think of it as a reward—ever heard of runner’s high? Some consider the rush of endorphins to be a euphoric experience, while others feel a general calmness after working out. Starting out the day with an energy boost and higher spirits will have even more positive, lasting effects on the rest of the day. Researchers at Glasgow University concluded that people who exercised in the morning experienced more of a dramatic increase in feelings of well-being than those who exercised later in the day.
One thing is certain: whether we exercise in the morning, afternoon, or at night, we’re doing something wonderful for our minds and bodies. But we shouldn’t ignore the advantages of getting an early start on working out because we don’t think we can make it a routine. The extra benefits of joining the morning exercise club may be motivation enough to throw off the blankets and start our day on a healthy, active note.
By Syleena Johnson, BDO Staff Writer
But something has to be said for the benefits that people claim to receive from working out in the morning. “I have so much more energy,” “I feel better about myself throughout the day.”
Exercising at any time of day is beneficial, but it seems as if there are more positive outcomes of morning exercise in comparison to working out later at night. If you can make the commitment to get out of bed a little earlier than usual, you might find that it rewards other parts of your life besides cardiovascular health.
1. A Metabolism Boost Throughout the Day
Exercise causes our metabolic rate to increase—meaning our bodies burn calories more quickly and efficiently—for approximately four to eight hours after a workout. However, the boost could be more beneficial in the morning because the spike lasts throughout the day. If you exercise at night, you’ll still reap the benefits of the boost, but for a shorter period (because you’ll probably be sleeping relatively soon after). Not only that, but people who exercise in the morning also tend to make better food choices throughout the day.
2. Better Performance at Work
It’s no secret that a hard workout can decrease our stress levels. When we begin our day by exercising, the reduction of stress, however slight, can make us more focused, more energized, and ready to tackle the day’s responsibilities. Working out increases blood flow to the brain and gives us a more alert mind—so morning exercise is great preparation for helping us successfully get through our day.
Similarly, a study at the Leeds Metropolitan University found that workers were significantly more productive and better able to communicate effectively with co-workers after exercising than on the days that they didn’t exercise. Imagine arriving at work more focused, in a better mood, and mentally equipped to tackle the day. You might even be able to skip that first cup of coffee.
3. Increased Likelihood to Stick with It
The number one reason most people give for not exercising daily is “I don’t have time.” But waiting until later in the day to exercise increases the likelihood that something will come up and get in the way of your workout. For example, a plan for a lunchtime jog can be pushed back for an impromptu lunch meeting. And after working all day, the likelihood of wanting to spend an hour at the gym decreases for most of us.
4. A Better Night’s Sleep
There is a reason to exercise earlier in the day: better sleep. A study at the Fred Hutchinson Cancer Research Center found that the participants who exercised in the mornings experienced a better quality of sleep than those who worked out later in the day. Early workouts can also help regulate your body’s internal clock. The morning surge of energy sends a signal to the brain that reinforces daytime hours as a time for activity, and nighttime as being a period of rest. Working out too close to bedtime (the National Sleep Foundation recommends no closer than two or three hours before) can disrupt that signal. By exercising in the morning, our evenings can become a time for decompression after working, which is good for our emotional health as well.
5. A Happier Outlook
One reason that exercise reduces stress is because it signals the release of endorphins, chemicals that elevate mood and decrease pain levels. It’s like a natural dose of morphine, our body’s way of compensating for the stress we put on it while exercising. Think of it as a reward—ever heard of runner’s high? Some consider the rush of endorphins to be a euphoric experience, while others feel a general calmness after working out. Starting out the day with an energy boost and higher spirits will have even more positive, lasting effects on the rest of the day. Researchers at Glasgow University concluded that people who exercised in the morning experienced more of a dramatic increase in feelings of well-being than those who exercised later in the day.
One thing is certain: whether we exercise in the morning, afternoon, or at night, we’re doing something wonderful for our minds and bodies. But we shouldn’t ignore the advantages of getting an early start on working out because we don’t think we can make it a routine. The extra benefits of joining the morning exercise club may be motivation enough to throw off the blankets and start our day on a healthy, active note.
By Syleena Johnson, BDO Staff Writer
7 Hidden Causes Of Fatigue
"I'm so tired; I just can't do what I used to do.” "I'd love to go but honestly, I just don't have the energy." "Sex? You mean right now?" Any of this sound familiar?
If you're like most sistahs, these phrases have become mantras, the echo of our collective yawn growing louder every day.
While occasionally fatigue may be a sign of a serious illness, experts say most often it's caused by a minor problem, with a relatively easy fix.
To help you zero in on why you can't stop yawning, here are 7 hidden causes of fatigue -- potential health problems you should discuss with your doctor.
Fatigue Cause # 1: Anemia
If you are in your reproductive years, and particularly if you experience heavy menstrual cycles, have fibroid tumors or uterine polyps, or if you've recently given birth, the blood loss may have caused you to develop anemia -- a leading cause of fatigue in women.
Problems occur when the bleeding leads to a deficiency of hemoglobin, the iron-rich protein in red blood cells that carries oxygen from the lungs to other parts of your body. When your tissues and organs don't get enough oxygen, the result is fatigue.
Other causes of anemia include internal bleeding, or a deficiency of iron, folic acid, or vitamin B12. Anemia may also be caused by chronic diseases like kidney disease, for example. Symptoms can include dizziness, feeling cold, and irritability.
To confirm a diagnosis of anemia, your physician will give you a blood test. Treatment, she says, usually consists of iron supplements if iron deficiency is the cause, and adding iron-rich foods -- such as spinach, broccoli, and red meat -- to your diet.
The good news: With effective treatment, your fatigue should begin to lift in thirty days or less.
Fatigue Cause # 2: Underactive thyroid (hypothyroidism)
If you are generally sluggish, run down, and even a little depressed, the problem may be a slow thyroid, also known as hypothyroidism. The thyroid is a small, butterfly shaped gland that sits at the base of your neck and controls your metabolism, the speed at which your body operates.
Undiagnosed thyroid disorder is one of the major female health problems in this country. I think it is even more widespread than anyone realizes.
According to the American Thyroid Foundation, by age 60 approximately 17% of all women will have a thyroid disorder and most won't know it. The most common cause, they say, is an autoimmune disorder known as Hashimoto's thyroiditis. This condition causes the body to destroy the cells responsible for producing thyroxin and other hormones secreted by the thyroid gland. The result is hypothyroidism, or a slow metabolism.
Blood tests known as T3 and T4 will detect thyroid hormones. If these hormones are low, Goldberg says synthetic hormones can bring you up to speed and you should begin to feel better fairly rapidly.
Fatigue Cause # 3: Undiagnosed Urinary Tract Infection (UTI)
Although most women associate a urinary tract infection with symptoms such as burning or urgency, in some instances fatigue may be your only clue.
Not every woman has obvious symptoms of a UTI. Some have no symptoms or mild symptoms that go unnoticed, except for the fatigue.
In most instances, a UTI is caused by bacteria in the urinary tract, often the result of improper bathroom hygiene (wiping back to front, for example). Sexual intercourse can increase the risk because it can push bacteria from the vagina into the urethra.
If your physician suspects that you have a UTI, your urine will be tested. Treatment is quick and easy, and usually involves an oral antibiotic medication. Goldberg says the fatigue will lift within a week or less.
If your symptoms return, get tested again, she says, because in some women, UTI’s are chronic. If this is the case, talk to your doctor about preventive care, including low dose antibiotics.
Fatigue Cause # 4: Caffeine Overload
Many of us grab a coffee or cola for a quick burst of energy, but for some women, caffeine can have the opposite effect.
In an article published in the journal US Pharmacist, author W. Stephen Pray, PhD, RPh, reports that caffeine is a stimulant, but if you take too much, the tables can turn.
“In some patients, continued abuse results in fatigue," according to Pray. And if you think this means you simply require more caffeine to get the kick, this isn't the case. "Any attempts to solve the problem by increasing caffeine intake causes the fatigue to worsen," he says.
The solution: Eliminate as much caffeine from your diet as possible. This means not only cutting out coffee. Chocolate, tea, soda and even some medications also contain caffeine and could be causing unexplained fatigue.
Fatigue Cause # 5: Food Allergies
While food is supposed to give us energy, some doctors believe hidden food intolerances -- or allergies -- can do the opposite, even mild food intolerance can leave you feeling sleepy. Eat the offending food long enough and you could find yourself feeling continually exhausted.
Evidence indicates food intolerance as a cause of fatigue, and even suggests that fatigue may be an early warning sign of food intolerance.
If you suspect that food may be behind all that yawning, to start with an elimination diet, cutting out foods that cause you to feel sleepy within 10 to 30 minutes of eating them. You can also talk to your doctor about a food allergy test -- or invest in a home test such as ALCAT -- which may help you identify the offending foods.
Fatigue Cause # 6: Sleep Apnea
If you're not getting enough sleep, it stands to reason you'll be tired. But what if you don't know that you aren’t getting sufficient sleep? This is often the case with a condition called sleep apnea -- a sleep disorder that causes you to momentarily stop breathing, often many times during the night. Each time you stop breathing, you awaken just long enough to disrupt your sleep cycle, usually without being aware of it. Your only clue is that you experience constant fatigue no matter how many hours you sleep each night.
Sleep apnea, which is caused by an upper airway obstruction, often occurs in women who are overweight or obese. Snoring is often a sign of sleep apnea. Diagnosis requires a visit to a sleep lab, or to a doctor specializing in sleep apnea.
If you have sleep apnea, your physician will recommend lifestyle changes, including losing weight and quitting smoking. Medical treatment includes devices that keep airway passages open while you sleep. In extreme cases, surgery may be necessary to ensure proper airway flow. Left untreated, sleep apnea can increase your risk of stroke or heart attack.
Fatigue Cause # 7: Undiagnosed Heart Disease
If you find yourself becoming exhausted after activity that used to be easy, it may be time to talk to your doctor about the possibility of heart disease.
According to Goldberg, when overwhelming fatigue sets in after ordinary tasks -- such as vacuuming the house, doing yard work, or commuting from work each day -- your heart may be sending out an SOS that it needs medical attention.
This doesn't mean that you should panic every time you yawn. Most of the time, fatigue is not the first sign of heart disease, and it's usually linked to something far less serious.
Heart disease is the leading cause of death in women. If fatigue following activity is significant, and no other possible reason comes to mind, see your doctor for a check–up. If your fatigue is related to your heart, medication or treatment procedures can usually help correct the problem, reduce the fatigue, and restore your energy.
BDO (www.BlackDoctor.org) is the World’s largest and most comprehensive online health resource specifically targeted to African Americans.
By Shawn Johnson, BDO Staff Writer
If you're like most sistahs, these phrases have become mantras, the echo of our collective yawn growing louder every day.
While occasionally fatigue may be a sign of a serious illness, experts say most often it's caused by a minor problem, with a relatively easy fix.
To help you zero in on why you can't stop yawning, here are 7 hidden causes of fatigue -- potential health problems you should discuss with your doctor.
Fatigue Cause # 1: Anemia
If you are in your reproductive years, and particularly if you experience heavy menstrual cycles, have fibroid tumors or uterine polyps, or if you've recently given birth, the blood loss may have caused you to develop anemia -- a leading cause of fatigue in women.
Problems occur when the bleeding leads to a deficiency of hemoglobin, the iron-rich protein in red blood cells that carries oxygen from the lungs to other parts of your body. When your tissues and organs don't get enough oxygen, the result is fatigue.
Other causes of anemia include internal bleeding, or a deficiency of iron, folic acid, or vitamin B12. Anemia may also be caused by chronic diseases like kidney disease, for example. Symptoms can include dizziness, feeling cold, and irritability.
To confirm a diagnosis of anemia, your physician will give you a blood test. Treatment, she says, usually consists of iron supplements if iron deficiency is the cause, and adding iron-rich foods -- such as spinach, broccoli, and red meat -- to your diet.
The good news: With effective treatment, your fatigue should begin to lift in thirty days or less.
Fatigue Cause # 2: Underactive thyroid (hypothyroidism)
If you are generally sluggish, run down, and even a little depressed, the problem may be a slow thyroid, also known as hypothyroidism. The thyroid is a small, butterfly shaped gland that sits at the base of your neck and controls your metabolism, the speed at which your body operates.
Undiagnosed thyroid disorder is one of the major female health problems in this country. I think it is even more widespread than anyone realizes.
According to the American Thyroid Foundation, by age 60 approximately 17% of all women will have a thyroid disorder and most won't know it. The most common cause, they say, is an autoimmune disorder known as Hashimoto's thyroiditis. This condition causes the body to destroy the cells responsible for producing thyroxin and other hormones secreted by the thyroid gland. The result is hypothyroidism, or a slow metabolism.
Blood tests known as T3 and T4 will detect thyroid hormones. If these hormones are low, Goldberg says synthetic hormones can bring you up to speed and you should begin to feel better fairly rapidly.
Fatigue Cause # 3: Undiagnosed Urinary Tract Infection (UTI)
Although most women associate a urinary tract infection with symptoms such as burning or urgency, in some instances fatigue may be your only clue.
Not every woman has obvious symptoms of a UTI. Some have no symptoms or mild symptoms that go unnoticed, except for the fatigue.
In most instances, a UTI is caused by bacteria in the urinary tract, often the result of improper bathroom hygiene (wiping back to front, for example). Sexual intercourse can increase the risk because it can push bacteria from the vagina into the urethra.
If your physician suspects that you have a UTI, your urine will be tested. Treatment is quick and easy, and usually involves an oral antibiotic medication. Goldberg says the fatigue will lift within a week or less.
If your symptoms return, get tested again, she says, because in some women, UTI’s are chronic. If this is the case, talk to your doctor about preventive care, including low dose antibiotics.
Fatigue Cause # 4: Caffeine Overload
Many of us grab a coffee or cola for a quick burst of energy, but for some women, caffeine can have the opposite effect.
In an article published in the journal US Pharmacist, author W. Stephen Pray, PhD, RPh, reports that caffeine is a stimulant, but if you take too much, the tables can turn.
“In some patients, continued abuse results in fatigue," according to Pray. And if you think this means you simply require more caffeine to get the kick, this isn't the case. "Any attempts to solve the problem by increasing caffeine intake causes the fatigue to worsen," he says.
The solution: Eliminate as much caffeine from your diet as possible. This means not only cutting out coffee. Chocolate, tea, soda and even some medications also contain caffeine and could be causing unexplained fatigue.
Fatigue Cause # 5: Food Allergies
While food is supposed to give us energy, some doctors believe hidden food intolerances -- or allergies -- can do the opposite, even mild food intolerance can leave you feeling sleepy. Eat the offending food long enough and you could find yourself feeling continually exhausted.
Evidence indicates food intolerance as a cause of fatigue, and even suggests that fatigue may be an early warning sign of food intolerance.
If you suspect that food may be behind all that yawning, to start with an elimination diet, cutting out foods that cause you to feel sleepy within 10 to 30 minutes of eating them. You can also talk to your doctor about a food allergy test -- or invest in a home test such as ALCAT -- which may help you identify the offending foods.
Fatigue Cause # 6: Sleep Apnea
If you're not getting enough sleep, it stands to reason you'll be tired. But what if you don't know that you aren’t getting sufficient sleep? This is often the case with a condition called sleep apnea -- a sleep disorder that causes you to momentarily stop breathing, often many times during the night. Each time you stop breathing, you awaken just long enough to disrupt your sleep cycle, usually without being aware of it. Your only clue is that you experience constant fatigue no matter how many hours you sleep each night.
Sleep apnea, which is caused by an upper airway obstruction, often occurs in women who are overweight or obese. Snoring is often a sign of sleep apnea. Diagnosis requires a visit to a sleep lab, or to a doctor specializing in sleep apnea.
If you have sleep apnea, your physician will recommend lifestyle changes, including losing weight and quitting smoking. Medical treatment includes devices that keep airway passages open while you sleep. In extreme cases, surgery may be necessary to ensure proper airway flow. Left untreated, sleep apnea can increase your risk of stroke or heart attack.
Fatigue Cause # 7: Undiagnosed Heart Disease
If you find yourself becoming exhausted after activity that used to be easy, it may be time to talk to your doctor about the possibility of heart disease.
According to Goldberg, when overwhelming fatigue sets in after ordinary tasks -- such as vacuuming the house, doing yard work, or commuting from work each day -- your heart may be sending out an SOS that it needs medical attention.
This doesn't mean that you should panic every time you yawn. Most of the time, fatigue is not the first sign of heart disease, and it's usually linked to something far less serious.
Heart disease is the leading cause of death in women. If fatigue following activity is significant, and no other possible reason comes to mind, see your doctor for a check–up. If your fatigue is related to your heart, medication or treatment procedures can usually help correct the problem, reduce the fatigue, and restore your energy.
BDO (www.BlackDoctor.org) is the World’s largest and most comprehensive online health resource specifically targeted to African Americans.
By Shawn Johnson, BDO Staff Writer
The Antidote To Holiday Weight Gain
The holiday season ushers in cooler temperatures, spirited generosity and for many of us, legitimate concerns of holiday weight gain. While it may feel like we steadily gain weight during this time, research shows otherwise. Believe it or not, the average person gains less than one pound. And yet, holiday gains contribute to more than half of our annual weight gains. This means while we may not gain much, mindless calorie consumption during the holidays sets us up for future weight gains well into 2008.
Fortunately, we can transform our fears of holiday weight gain into an opportunity to practice mindful eating. At the core of mindful eating is awareness. Eating with awareness means eating with your whole being present. Every bite is savored. Every morsel appreciated. No calorie counting, just true nourishment. So, if you gulped down that non-fat soy latte while holiday gift shopping or ate a “working lunch” at your overflowing desk, then you are a prime candidate to begin the practice of mindful eating.
By being mindful of your food choices and portion sizes, you will more readily consume an amount appropriate for natural weight maintenance. The following steps will allow mindful eating to blossom, even when schedules are tight.
1. When eating, just eat. This means no phone, television or other distraction for starters. If possible, even practice eating in silence on occasion to make room for eating awareness to develop. Food is a basic human need and we deserve adequate, devoted time to do nothing other than nourish our bodies with wholesome nutrition.
2. Be seated. Ideally be seated at a dining table. However, the important point is to not eat while on the go. If you simply must eat on the run, then at least sit down on a bench in the shopping mall, at a nearby park or even in your parked car. By being seated, you are acknowledging that eating is a priority and requires your attention. Standing showers are for people on the go, bubble baths are for people living in the moment. Approach every eating episode as if it were a bubble bath experience.
3. Taste your food. Only you know how many times to chew your food. The key is to take the time to really chew your food with care and attention. Take note of the texture, saltiness, sweetness or whatever tastes unfold. Choose wholesome, natural foods which radiate full flavors and avoid artificial colors and preservatives. By thoroughly tasting all-natural foods, you may discover you need fewer bites to reach satiation.
4. Create your ideal food environment. We live in a highly abundant food environment. Especially during the holidays, it is critical to carry healthy snacks including fruit, nuts, whole grain crackers or pre-cut veggies. Knowing you have an option may help you curtail mindless consumption of holiday treats. Another surefire plan is to eat more protein. A planned afternoon snack of hummus (good source of transportable protein) and carrots coupled with one holiday cookie is better than grazing all day on holiday cookies in the absence of any protein or any awareness.
Remember, mindful eating is a practice of awareness. Begin with these basic steps and any concerns over holiday weight gain will be a thing of the past.
BDO (www.BlackDoctor.org) is the World’s largest and most comprehensive online health resource specifically targeted to African Americans.
By Rachel Cheatham, BDO Contributing Writer
Rachel Cheatham, MS, is currently completing her PhD in Nutritional Biochemistry and Metabolism at the Friedman School of Nutrition Science & Policy at Tufts University. She specializes in the biopsychology of eating. She can be reached at rachel.cheatham@tufts.edu.
Reference: Yanovski, JA, Yanovski SZ, Sovik KN, et al. A prospective study of holiday weight gain. N Engl J Med 2000;342:861-7.
Fortunately, we can transform our fears of holiday weight gain into an opportunity to practice mindful eating. At the core of mindful eating is awareness. Eating with awareness means eating with your whole being present. Every bite is savored. Every morsel appreciated. No calorie counting, just true nourishment. So, if you gulped down that non-fat soy latte while holiday gift shopping or ate a “working lunch” at your overflowing desk, then you are a prime candidate to begin the practice of mindful eating.
By being mindful of your food choices and portion sizes, you will more readily consume an amount appropriate for natural weight maintenance. The following steps will allow mindful eating to blossom, even when schedules are tight.
1. When eating, just eat. This means no phone, television or other distraction for starters. If possible, even practice eating in silence on occasion to make room for eating awareness to develop. Food is a basic human need and we deserve adequate, devoted time to do nothing other than nourish our bodies with wholesome nutrition.
2. Be seated. Ideally be seated at a dining table. However, the important point is to not eat while on the go. If you simply must eat on the run, then at least sit down on a bench in the shopping mall, at a nearby park or even in your parked car. By being seated, you are acknowledging that eating is a priority and requires your attention. Standing showers are for people on the go, bubble baths are for people living in the moment. Approach every eating episode as if it were a bubble bath experience.
3. Taste your food. Only you know how many times to chew your food. The key is to take the time to really chew your food with care and attention. Take note of the texture, saltiness, sweetness or whatever tastes unfold. Choose wholesome, natural foods which radiate full flavors and avoid artificial colors and preservatives. By thoroughly tasting all-natural foods, you may discover you need fewer bites to reach satiation.
4. Create your ideal food environment. We live in a highly abundant food environment. Especially during the holidays, it is critical to carry healthy snacks including fruit, nuts, whole grain crackers or pre-cut veggies. Knowing you have an option may help you curtail mindless consumption of holiday treats. Another surefire plan is to eat more protein. A planned afternoon snack of hummus (good source of transportable protein) and carrots coupled with one holiday cookie is better than grazing all day on holiday cookies in the absence of any protein or any awareness.
Remember, mindful eating is a practice of awareness. Begin with these basic steps and any concerns over holiday weight gain will be a thing of the past.
BDO (www.BlackDoctor.org) is the World’s largest and most comprehensive online health resource specifically targeted to African Americans.
By Rachel Cheatham, BDO Contributing Writer
Rachel Cheatham, MS, is currently completing her PhD in Nutritional Biochemistry and Metabolism at the Friedman School of Nutrition Science & Policy at Tufts University. She specializes in the biopsychology of eating. She can be reached at rachel.cheatham@tufts.edu.
Reference: Yanovski, JA, Yanovski SZ, Sovik KN, et al. A prospective study of holiday weight gain. N Engl J Med 2000;342:861-7.
How To Lighten Up Now!
Losing weight doesn’t have to be rocket science. You can maximize your weight loss by making a few simple changes.
Here are three easy ways to lighten up:
1. Walk with weight. That’s exactly right; you’ve got to put weight on if you want to take it off quickly. Some people use hand and ankle weights – but that’s really not the healthiest way to load your body – it puts too much stress on the extremities and can alter your natural stride and spinal alignment.
Some walkers and runners use a backpack – again not so good for the body as the uneven weight distribution (all in back) is taxing in an unnatural way, bad for posture and again, may negatively affect your alignment.
When you exercise – or even just walk your dog around the neighborhood with that extra weight – your body burns excess calories, you sculpt and tone and build lean muscle faster, and you are able to build bone density to protect against osteoporosis.
You lose weight faster (we are lightening up here) when you work out with extra weight because your body doesn’t adapt to it the way it has adapted to your own body weight. So it works harder – it has to – to carry the extra weight. If you want to lighten up effortlessly – walk around with extra weight, and burn extra calories without even thinking about it.
2. Give up refined sugar. Wow, are you going to see and feel a difference in your body and your mood if you do this. Stop eating pastries, ice cream, cookies and candy, and don’t drink soda or alcohol for 14 days, and your body will shrink.
You will lose the puffiness that comes from ingesting too much sugar. Furthermore, you’ll feel clearer, you’ll be less moody, and, after 14 days, you may just want to clean up your diet for good. It has happened for me, and it can happen for you, too.
Lose weight and inches, feel and look brighter and lighter, and don’t be surprised, too, if your friends and family tell you how nice you are to be around.
3. Think positively. There is one thing you can be sure of, and of this I am certain – everything changes. So, if you are having a rough time of it – know that this, too, will change. And if you are doing/have done all that you can do to make a situation the way you want it to be – then you have to surrender to the powers that be, and get on with living your life as happily as you can.
See yourself attaining your goals and imagine the best-case scenario! If, on the other hand, you are not doing all that you can do to activate or change a situation (and I am not talking about forcing something that doesn’t fit – I mean doing what you responsibly and respectfully can do, and then getting out of your own way), then take the next step as soon as you know what it is.
When you do, you will feel better, happier, even lighter, just because you have taken the action.
By Syleena Johnson, BDO Staff Writer
(BlackDoctor.org)
Here are three easy ways to lighten up:
1. Walk with weight. That’s exactly right; you’ve got to put weight on if you want to take it off quickly. Some people use hand and ankle weights – but that’s really not the healthiest way to load your body – it puts too much stress on the extremities and can alter your natural stride and spinal alignment.
Some walkers and runners use a backpack – again not so good for the body as the uneven weight distribution (all in back) is taxing in an unnatural way, bad for posture and again, may negatively affect your alignment.
When you exercise – or even just walk your dog around the neighborhood with that extra weight – your body burns excess calories, you sculpt and tone and build lean muscle faster, and you are able to build bone density to protect against osteoporosis.
You lose weight faster (we are lightening up here) when you work out with extra weight because your body doesn’t adapt to it the way it has adapted to your own body weight. So it works harder – it has to – to carry the extra weight. If you want to lighten up effortlessly – walk around with extra weight, and burn extra calories without even thinking about it.
2. Give up refined sugar. Wow, are you going to see and feel a difference in your body and your mood if you do this. Stop eating pastries, ice cream, cookies and candy, and don’t drink soda or alcohol for 14 days, and your body will shrink.
You will lose the puffiness that comes from ingesting too much sugar. Furthermore, you’ll feel clearer, you’ll be less moody, and, after 14 days, you may just want to clean up your diet for good. It has happened for me, and it can happen for you, too.
Lose weight and inches, feel and look brighter and lighter, and don’t be surprised, too, if your friends and family tell you how nice you are to be around.
3. Think positively. There is one thing you can be sure of, and of this I am certain – everything changes. So, if you are having a rough time of it – know that this, too, will change. And if you are doing/have done all that you can do to make a situation the way you want it to be – then you have to surrender to the powers that be, and get on with living your life as happily as you can.
See yourself attaining your goals and imagine the best-case scenario! If, on the other hand, you are not doing all that you can do to activate or change a situation (and I am not talking about forcing something that doesn’t fit – I mean doing what you responsibly and respectfully can do, and then getting out of your own way), then take the next step as soon as you know what it is.
When you do, you will feel better, happier, even lighter, just because you have taken the action.
By Syleena Johnson, BDO Staff Writer
(BlackDoctor.org)
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