Once Upon a Thigh: March 2009

Table of Contents

Letter from the Editor

I hope you have found a way to enjoy the winter. I have bulbs that are starting to bloom and somehow it gives me hope that spring will come. I have also planted tomatoes in a special grow box in my home and I love seeing them sprout and develop. Hopefully in 36 days I will have cherry tomatoes.

There are many things in life that keep us from achieving our goals. Remember in our goal to be healthier each day, we don't have to be perfect. Every day is a new day with new possibilities. Keep trying and I know you will be successful.

One of the more important elements in success is achieving a good nights sleep, which I will be addressing in this newsletter.

Elaine's Corner
"In February I shared with you the gradual emergence of my weight gain. Last April, my husband and I joined Weight Watchers. For some reason, this time I have been able to stay the course, and am currently struggling to reach the 50lb weight loss mark. The 50 lb. mark has been elusive for me. I reached 45 lb the end of December, but through a series of bad food decisions (and holidays, and other lame excuses) Ive had to lose again to the 45lb mark, and am now creeping toward 50 lbs. I tell you this mostly so you will know that the battle is day to day, sometimes hour to hour. BUT. . .so worth it. I go through weeks at a time with relative ease (related to my eating), then I hit some sort of a wall, and feel like I'm starting over. I feel that this battle is as much mental as physical. I've read some excellent books, gone to some counseling, and I started (again) going to the gym. (I had to swallow my pride a long time ago.) Next month. . .I'll share with you my blood test results (which are much improved, if I do say so myself), and perhaps I'll have achieved the 50lbs!

Try: Combine 1 box of Jello fat-free sugar-free chocolate pudding mixed with 1 box of Jello fat-free sugar-free white chocolate pudding, according to package directions. Add a dollop of Cool Whip for further indulgence. Excellent! Your family will love it too."

Insomnia
Sleep is an interesting thing. If you don't have it, it doesn't much matter what else you do have. It is during the sleep cycle that your body receives restoration and during your waking hours you should be fully engaged in life and accomplishing your goals.

You already know that sleep architecture changes with age and with depression. If you are depressed you receive too much of the REM sleep which means that you do not receive the restorative sleep. REM sleep is also where you lay down your memory.

Sleep cycles change every 90 minutes going from stage 1-4 and REM. If you have a new baby 50% of your sleep is REM. No wonder you didn't feel rested. A new mother actually has 700 hours of sleep deprivation in the first year.

There are over 81 different sleep disorders, (if you are counting). Many factors can alter sleep: personal/demographic characteristics, psychological factors, primary sleep disorders, disease related factors, and treatment related factors.

Insomnia presents in a number of ways: difficulty falling asleep, difficulty staying asleep, waking too early, and poor quality of sleep. You may actually have more than one type and the type may vary over time. However, all types impact the next day's functioning.

Short term insomnia is from one night to a few weeks and can be the result of stress or illness. It usually resolves with adjustment to the situation or when the situation ends.

Long term or chronic insomnia may last 1 month to years and may get worse or better. Risk factors for chronic insomnia are increased age (over 60), female, divorced, separated, or widowed, depression, other medical illness, cigarette smoking, alcohol and caffeine consumption and certain prescription drugs. The drugs include: antidepressants, some anti-hypertensives, bronchidilators, nasal decongestants, anti-parkinsonian drugs and corticosteroids. The list of signs and symptoms of insomnia include: fatigue, tiredness, feelings of restlessness, irritability, decreased attention, decreased concentration, decrease or increased vigilance, helplessness, anxiety, depression, decrease in social functioning and/or occupational function, tension, cold hands and feet, drug dependence and substance abuse and accidents.

Remember that the basic components of good health include diet, exercise, and sleep. If you are getting less than 6 hours or more than 9 hours of sleep you have a higher risk of metabolic problems-Insulin Resistance.

How to increase your sleep? Here are some suggestions: limit use of stimulants before bedtime, do not use alcohol as a sleep aid, do not exercise 3 hours before bedtime, establish a conducive sleep environment, reducing napping and time in bed not sleeping. Keeping a sleep log will help you identify patterns.

It is "normal" not to sleep perfectly each and every night, but if the pattern of not sleeping well takes over, then we need to address options. Try not to use prescription sleeping measures as they can become addictive.

Melatonin 1-3mg each night and progesterone are natural sleeping aids and for the most part will be of benefit. If they do not help then call and let's visit.

Here is hoping for a good nights sleep. Remember to keep your bedroom as dark as possible, no TV in bedroom, turn clock away from you, get out of bed if you can't sleep in the first 30-40minutes, do something quiet, then go back to bed, drink a warm drink or even cold mild, write down all the things you are worrying about on a paper by the bed.

What Type of Calcium Supplement?
Calcium citrate with Vitamin D 3 is the BEST. If you have not had your vitamin D level checked please come in the office and be checked. It does not need to be a fasting blood draw. In the many tests we have done in the office, EVERY woman has been low in Vitamin D. It is easily fixed by supplementation and if you are low in this vitamin, you will not absorb the calcium you are taking.

The Anti-Cancer Lifestyle
Note: Excerpts taken from AARP Marcy and April 2009.

"More than 1/3 of Americans will develop detectable cancer. But nearly two thirds will not; their natural defenses will have kept the disease from taking hold. At most genetic factors contribute 15% to our cancer risk. What determines the other 85% of our risk is what we do-or do not do enough of –with our lives.

For prevention or better disease management, it is important to change the environment-the terrain-that surrounds cancer cells. Research suggests that cancer grows much faster under three circumstances:

  • When a person's immune system is weakened and less capable of detecting and destroying budding tumors;
  • When low-grade chronic inflammation in the body supports the invasion of neighboring tissue; and
  • When tumors are allowed to develop new blood vessels to feed growth.
When we boost the immune system, reduce inflammation, and reduce the growth of new blood vessels, we help create an anti-cancer terrain. Decreasing stress likewise helped in increasing our body's ability to resist cancer.

Add These Cancer Fighters to Your Daily Diet
  • Herbs and Spices: mint, thyme, sage, rosemary, tumeric, basil, ginger
  • Foods Rich in Omega 3 Fatty Acids: salmon, walnuts, sardines, green vegetables, mackerel
  • Garlic, Leeks, Onions
  • Cruciferous Vegetables: broccoli, cauliflower, cabbage
  • Raspberries, Blueberries, Blackberries
  • Dark Chocolate (in moderation)
  • Beverages: green tea, pomegranate juice, red wine in moderation"
Now Add These Tests to Your Healthy Lifestyle
  • Immunizations:
    • Tdap - one time booster with whooping cough added to tetanus (tetanus injection needed every 10 years if no injury). Vaccine with whooping cough as baby does not immunize us throughout our life. Remember the outbreak of whooping cough last year in Driggs? We do have this immunization in our office. Call for an appt. with the nurse.
    • Zostivax - one time immunization against shingles for people over 60. We do have this in our office also.
    • Pneumococcal - one time immunization for people over 65. This is available at the Health Department.
  • Anti-Cancer Tests:
    • Pap Smear - yearly
    • Clinical breast exam in office - yearly (you do the monthly one)
    • Mammogram - 35-40 baseline, then yearly
    • Colonoscopy - 50 years unless family history of colon cancer
    • PSA - blood test for men over 40
JUST DO IT. LOOK AT HOW MANY PEOPLE LOVE YOU AND WANT YOU AROUND. DO IT FOR THEM.

Excerpt from Cartoon: Cathy
I thought you would enjoy this conversation from the cartoon Cathy.

Cathy: I haven't gained weight but I've outgrown all my pants.
MOM: Someone hasn't been exercising.
Cathy: I know, I know. . .It's muscle loss.
MOM: Wrong! It's Memory Loss. As we age, our fat gets disoriented and wanders around the body looking for a comfier spot to rest. Exercise snaps the fat back to attention and helps it remember where it's supposed to be. Also, if you exercise regularly, the fat's less likely to stray because it's always afraid you'll start jumping around again and make it dizzy. We're not even trying to lose you anymore, weight! We just want to help you stay put.
Cathy: I have to get out of here, mother.
MOM: Excellent! Even a brisk walk away from the truth will help keep the fat on its toes.

What Your Pet Can Teach You by Cesar Millan
  • Live in the moment
  • Nurture a balanced life
  • Trust your instincts
  • Be direct and consistent in your communication
  • Learn to listen
  • Don't hold grudges
  • Live with purpose
  • Celebrate every day


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