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May 2013

Chronic Sinusitis at a Glance

Chronic Sinusitis at a Glance

Chronic Sinusitis at a Glance
By Bruce Kaler M.D.

Sinusitis makes you and almost 30 million people each year feel miserable. The combination of facial pressure, headache, fatigue, sneezing, runny nose, drainage of thick colorful mucus from the nose and severe nasal congestion contribute to the misery. The worst part is it is often difficult to treat, in many people is very slow to improve, and recurs frequently. The chronic recurring condition known as chronic sinusitis or rhinosinusitis is a bit of a puzzle. We do not really understand all the factors that promote the symptoms that make you so vulnerable to recurrence.

Although the causes are not understood, there are several theories and observations floating around. Clearly, this is a stubborn condition often slow to resolve. Infections are a common component but not the only piece to the puzzle. Research suggests there is a certain amount of swelling and inflammation in the sinuses and nasal passages that cause the congestion blocking airways and connections between sinus cavities. Any time there is warm moist closed off space in the human body it predisposes to problems. Many factors may stimulate the swelling and inflammation. Environmental allergies are common and probably underrated contributor to the inflammatory response. The presence of some kinds of bacteria without actually causing an infection may also irritate the immune system to produce inflammation. Structural abnormalities to the septum or polyps, which also result from chronic inflammation, may serve to block nasal airways as well. Other medical conditions can be part of the problem. This can range from simple allergies, acid reflux from the stomach reaching nasal passages while asleep, cystic fibrosis, or any chronic conditions that affect immune system response. The importance of identifying chronic sinusitis and initiating management can help provide greater comfort and prevent serious complications.

The history and clinical findings are most helpful in identifying this condition. Diagnostic testing may include nasal culture from the nose or imaging studies such as x-rays or MRI. If allergies are suspect, more in depth allergy testing may be helpful to identify triggers. Treatment should aggressively address infections when they are present. Since so many clues point to the role of inflammation nasal steroid sprays have become a cornerstone of management. There are several non-sedating antihistamines available without prescriptions that are effective when allergies play a role. Many people find benefit from daily use of saline irrigation done with an inexpensive neti pot or irrigation bottle. Regular use of simple saline spray also is very helpful to help open and provide added moisture to nasal airways. Over the counter decongestants such as Sudafed or Afrin nasal spray should be avoided. Although they provide quick short-lived relief, they just as quickly become less effective and can actually stimulate rebound congestion. This means they become part of the problem rather than the solution. Surgery should be left as a last resort for only extreme cases that have failed all other measures.

Chronic sinusitis is undoubtedly a stubborn and all too common problem. Although we do not understand completely why, many treatment options are available. Consult your health care provider to tailor a regimen that suits your needs. Do not ignore it and keep suffering. There is help!

As a physician with over thirty years of diverse clinical experience, Dr Kaler recently published the Owners Manual for Injury Prevention by Bruce Kaler M.D. It is a user friendly guide to understanding prevention and injury care. He also authored a mystery novel Turnabout by Bruce Kaler MD an engaging medical thriller and must read for all mystery buffs. Both are available through, and many other retail outlets. Visit his website

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How to Solve Arthritis Foot/Leg Discomfort So That You Could Walk Better

How to Solve Arthritis Foot/Leg Discomfort So That You Could Walk Better

How to Solve Arthritis Foot/Leg Discomfort So That You Could Walk Better
By Frank Ferrari DPM

This article will provide you with information you can use so that you do not need to keep suffering from arthritis foot pain. It describes the best forms of exercise you to do for your foot and leg discomfort for anyone suffering with rheumatoid and osteoarthritis.

American College of Osetoarthritis and Rheumatology has listed some exercise programs that you put a small amount of weight on your affected joints. Walking as an exercise is at the top of the list.

This article tells you of the walking benefits that I mention below are very good ones for to do for your moving about if you suffer with arthritis foot/leg pain.

You first feel arthritis usually in your foot or both feet. Then the soreness moves back to your heel and to the rest of your feet. Then it moves up to your ankles.

Arthritic pain usually affects both feet. One may become affected a little more severe than the other, but they both do get affected.

In some cases the toes can curl up and stiffen, a condition called hammertoe or clawtoe.

If the mid-foot is affected, the arch of the foot can drop down and collapse. When this happens to your foot it is called pronation. This will cause some discomfort and it will be difficult for you to walk.

A soft foot orthotic (some people call it an arch support) will help you get the benefits that I have mentioned below and will make you feel a lot more comfortable.

Arthritis makes your joints warm and painful. The solution to the problem is for you to move those joints as much as you can. A nice warm soak might help also. A lot of people have soaked their feet after walking and have gotten some relief.

The arthritis physicians all say that you have to keep moving the part of your body that arthritis has affected and you will not stiffen up so you should keep mobile. In the above case that I have mentioned it is your feet.

You may need an arthritic pain pill that was prescribed by your doctor. Don't be affraid to take one, it should help ease some of the discomfort that you have.

Stretching your body part that is sore can be helpful. This is important for improving your arthritic foot and any other body pain that you might have. Stretching will increase your walking distance, and that is a good thing for you to do.

In cases when your toes have begun to curl or the feet have developed an arch problem doctors may recommend arch supports or foot orthotics.

These orthotics will give you more comfort with your arthritis foot pain when you are walking. They will give you some extra support were you need it.

Depending on how bad your arthritis and walking problems are, your doctor may suggest an arch support (foot orthotic) to take the weight off of a sore joint in your foot/leg area.

You may require a more restrictive brace type splint for a period. It is temporary and it should only last you a couple of weeks to a month. Using this brace all depends on the affects that the arthritis might have on you from your walking.

Many types of foot orthotics exist today that give the patient help or relief. If you use them you should walk better and you will feel more comfortable.

There has been some success with massaging the foot to relieve both osteoarthritis and rheumatoid arthritis foot pain. If this helps you with your pain it is fine. It should not hurt you at all.

While foot pain is common among individuals with arthritis, there are many therapies available that you can use to help relieve your discomfort and increase your mobility. Patients are becoming more and more interested in natural and alternative therapies.

One of the best ways to get some relief from different types of arthritis in your leg and or foot and that is gotten by walking.

As I mentioned in this article a good foot orthotic may give the arthritic walker some relief from their arthritis when you are walking.

The foot orthotics can either be purchased in a surgical supply store, a pharmacy, or maybe in a store that sells foot wear.

Walking is the best and the easiest program that anyone can do. It is an excellent form of physical fitness for any 40 and 50+ senior citizen.

Copyright (c) 2012 FPW, LLC

This is a good article on how you can walk if you have arthritis pain in your foot or in your leg. I have other articles on arthritis in my web site:
These articles are about how to walk in your senior years with this discomfort. If you visit my site you may learn something new.

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Healthy Mouth, Healthy Body: Why Deep Root Cleanings Are Important to Your Health

Healthy Mouth, Healthy Body: Why Deep Root Cleanings Are Important to Your Health

Healthy Mouth, Healthy Body: Why Deep Root Cleanings Are Important to Your Health
By Jon Frankel, DDS

Your dentist walks into the room and recommends a deep root cleaning. You are not sure what this advice is, but just from the name, it does not sound good. Don't stress, A deep root cleaning, also know as Scaling and Root Planing, is a painless procedure that is not only essential for your dental health, but also important for your overall health and well-being.

A deep root cleaning is recommended for patients who have periodontal disease, which can be dangerous. Periodontal disease, more commonly known as gum disease, is a chronic bacterial infection of the gums where plaque adheres to a tooth and progresses to grow below the gum line, causing the bond between your teeth and the gums to pull apart creating an open pocket. When left untreated, this plaque begins to destroy your teeth, surrounding gum tissue, and eventually the bone supporting your jaw and teeth.

Most dentists check for periodontal disease three different ways. The first way is by using a probe to measure the depth of the gums from the bottom of the pocket to the top of the gums. A probe reading of more than three millimeters is a sign of periodontal disease, and typically, the deeper the pockets, the greater the spread of the disease. Another way a dentist can check for periodontal disease is through x-rays. In a healthy mouth, bone comes high around the necks of the teeth, but in a mouth with advanced periodontal disease, the bone level is much lower and uneven. By simply examining the x-rays, a dentist will be able to see these problems and develop a treatment plan. The final way a dentist can diagnose this problem is by one common symptom- bleeding gums. Healthy gums do not bleed; however, bleeding gums, especially while being measured by the probe, signals infection.

Nearly 75% of all American adults are affected by some sort of periodontal disease. When this disease infects the mouth, basic routine cleaning are not enough to eliminate the infection because they focus solely on the areas of the tooth that are above the gum line. This is when a deep root cleaning is advised because it allows the dentist or hygienist to remove the plaque, tartar, and bacteria toxins on the surface of the tooth below the gum line, producing a truly clean smile. If there are only a few areas where periodontal disease has formed, dentists will normally recommend that those teeth be treated at one time. However, if the infection is more widespread, a dentist may recommend treating only one or two sections of the mouth at a time, spacing the treatment out over several appointments.

During the cleaning, a dentist will numb the mouth, ensuring that this procedure is painless. Next a hygienist will use a special instrument that will allow him or her to remove the plaque and tartar around the tooth and smooth the root surface. Depending on the severity of the disease, the dentist may also apply fluoride or medication to the area to help eliminate the bacteria and strengthen the teeth.

It is important to note that periodontal disease is irreversible and extremely dangerous when left untreated. Bone cannot be replaced and advanced gum disease is linked to major health problems including heart disease, respiratory problems, stroke, osteoporosis, and diabetes. Fortunately, treatments like Scale and Root Planing are available to remove the source of the infection, help gum tissue heal and tighten around teeth, preserve existing teeth, avoid painful and costly gum surgery, and ensure a healthy smile and a healthier body.

Jon Frankel is a general and cosmetic dentist in Toledo, Ohio. He believes that a healthy mouth, creates a healthy body. Lately, he has found that many patients are confused as to why they need a deep root cleaning. In response to that confusion, he believes that others too are likely to have the same confusion. This article is geared toward educating the general public about periodontal disease and how a Scaling and Root Planing procedure can help treat the disease.

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How to Conquer Your Weight Problems in a Five Step Plan

How to Conquer Your Weight Problems in a Five Step Plan

How to Conquer Your Weight Problems in a Five Step Plan
By Dorianne Schwaiger

You're already a winner just by making the decision to lose weight and get into the best shape of your life! Just follow this easy five step plan and long term weight loss will be yours.

Of course, this does not mean you are in this alone, it just means that before you undertake this task, you should have a definite outline and follow these five steps for a successful diet and weight loss program.

Step 1: Be sure to get in the correct mind set before starting any weight loss program.

Timing is everything when it comes to starting a diet. Take immediate stock of your life. What challenges are you facing right now? Stress... is often the underlying factor when it comes to achieving your long term weight loss success. Daily stress at work or in your personal relationship can undermine your good intentions when it comes to diet plan and exercise routine. It may be a good idea to clear something things up and create a good healthy balance in your life. It take a lot of will power to change old habits, so make sure you have clear focus with your matters at hand.

Step 2: Set Realistic Diet Goals.

It takes time to lose weight. Try to set small, achievable, realistic goals. Climb the mountain slowly. Perhaps the first week you will resolve to eat a healthier diet by cutting back on your fat and sugar intake, nothing to hard for you to accomplish. Then make a plan to set aside 20 minutes per day, 4 times in the week to do some type of exercise. Do not set outcome goals for yourself. (i.e. Set a good will goal of perhaps trying to loose 30 pounds in 3 month time frame.) An outcome goal for proper weight loss is a sure fire way to set yourself up for massive failure. Speak to your closest family and friends about your weight loss goals, most likely they will be happy for you and will be happy to lend support and encouragement.

Once you have your short term goals set, rate yourself on your confidence level for sticking to them, use a scale of 1 -10, with 10 being the most confident. Don't be too hard on yourself when it comes to the confidence grid. If you fall short of say a 7 then just reset your short term goals to something a bit more realistic. Be completely honest with yourself and find the hidden triggers to your over eating? Everyone has certain food triggers. Be honest with yourself. List your personal food triggers and try to stay away from them. Some examples of food triggers might be: habit snacking between meals, stress eating, mood eating, etc... Remember, you are making important lifestyle changes . Your goals are just the first steps in the right direction.

Step 3: Envision Yourself Thin

A strong positive outlook on life and good self image is one of the key factors to successful weight loss. Envision yourself doing healthy, vibrant things like running a 5k race, skiing down a challenging slope, think of yourself in great form fitting clothes, picture your body toned with muscles flexed looking fabulous! This is one of the most important steps when it comes to conquering your weight loss goal. Having a strong mental image goal is something to strive towards and will keep your mindset focused on weight loss and your will power intact.

Step 4: Choosing the right Diet Program

This step might prove to be more challenging and at times confusing than some of the other steps. The market and media is literally flooded with all types of weight loss and diet books, and diet programs. The most important thing to remember is to do your research and choose the weight loss program that is most balanced nutritionally and will fit your lifestyle the best. A diet plan that is too hard to follow or that falls into the "Fad Diet" category will shatter your weight loss goals. Until you have mastered the art of correct diet protocol and exercise it is easier to start with a Balanced Nutritional Diet Plan. Often all the thought and hard work at creating meals is done for you. It would be a great idea to look into any of these Online Diet Programs, they have guaranteed results with a most people

Step 5: Accepting Minor Setbacks.

Anyone who has successfully changed their lives will tell you that life does have setbacks. If you experience any setback, do not give up! Move forward, start fresh! Losing weight is a slow and steady process. Now that you have resolved to lose weight, set your realistic goals, choose your Diet Plan and ask for the encouragement of family and friends. You are on the high road to becoming the person you long to be!

Dori Schwaiger is the owner of and an accomplished author on Diet and weight loss. Take advantage of coupons for online diet programs as well as insightful diet tips and advice on the TopHealthSpot Blog

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Is Fruit Bad For Diabetics?

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Some diabetics are wary of eating fruits due to their concentration of natural sugars. But a study published in Nutrition journal, could waylay those fears. According to researchers, fruit does not harm type 2 diabetics.

Danish scientists arrived at this conclusion after studying adults newly diagnosed with type 2 diabetes. The researchers sought to understand whether recommendations to restrict fruit intake to a maximum of twice per day compared to a minimum of two pieces of fruit per day would effect body weight, waist circumference and HbA1c (blood glucose level) of type 2 diabetics.

To find the answer, the scientific investigators designed a study that would accomodate a "real life setting". Therefore, they randomly divided 63 men and women with type 2 diabetes into either of two groups: medical nutrition therapy and advice to consume at least two fruits with high sugar each day or medical nutrition therapy and advice to eat at least two low sugar fruits twice per day.

The study participants were also given two consultations with a registered dietician and provided fruit intake self reports which included 3-day fruit records and recollections of their dietary consumption.


Fruit Consumption's Effect On Type 2 Diabetes

The researchers were looking for any change in the participants' HbA1c during twelve weeks of medical intervention, and the results were very good.

Observers noted that HbA1c came down in both groups which was definitely a good sign. Breaking it down, the high fruit intake group reduced HbA1c from 6.74% to 6.26 % and the low fruit intake group experienced change from 6.53% to 6.24%.

This is important because HbA1c serves as an indicator of whether or not the participants' were controlling their diabetes.

In addition to lower blood glucose, the participants in both groups also became thinner. In fact, both the high fruit intake and low fruit intake groups lost weight and reduced their waist circumference. 

Based on the results of the Danish study, it appears that eating fruit is not harmful to people with type 2 diabetes.

This finding is surely going to come as a shock to some people because it challenges the notion that fruit is unhealthy for type 2 diabetics.

Study author Allen S. Christensen and his colleagues, seeming to know that some people will be skeptical about the results, addressed the lack of effects on blood glucose, waist circumference and body weight even though the two groups differed in fruit intake of at least two pieces per day.

The research scientist and his colleagues believe the inclusion of fruit as part of a healthy diet likely played a role in the observed outcome. When participants altered their fruit intake, it more than likely resulted in other - though unexplained - dietary changes.

The research team recommended no restrictions be placed on the fruit intake of newly diagnosed type 2 diabetics saying that "an advice to restrict fruit intake as part of standard MNT in overweight adults with newly diagnosed TDM2 does not improve glycemic control, body weight or waist circumference."

People have often worried that eating fruit would upset blood glucose levels because fruit contains a lot of sugar, but Christensen and his colleagues appear to have put those notions out to pasture.


“‘For I know the plans that I have for you,’ declares the Lord, ‘plans for welfare and not for calamity to give you a future and a hope.’” Jeremiah 29:11

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Article Source 

 Christensen AS, Viggers L, Hasselström K, & Gregersen S (2013). Effect of fruit restriction on glycemic control in patients with type 2 diabetes - a randomized trial. Nutrition journal, 12 PMID: 23497350


"Is Fruit Bad For Diabetics?" copyright 2013 Living Fit, Healthy and Happy(SM). All Rights Reserved.



3 Easy Ways to Starting a Raw Foods Diet

3 Easy Ways to Starting a Raw Foods Diet

3 Easy Ways to Starting a Raw Foods Diet
By Yuri Elkaim

If you want to make a big change in your life to make yourself healthier, you may want to consider switching to a raw food diet. But you might not know where to begin. There is a lot of information about the raw food diet out there, and it can be overwhelming to the newcomer. With that in mind, here are three easy ways to ease yourself into new eating habits that will help to improve your health and assist you in losing weight.

1. Replace your coffee pot with your blender.

For many of us, the morning cup of coffee isn't just a nice-to-have, it is a life-or-death requirement. If you think about it, this isn't exactly a healthy way to live. And of course, coffee is far from a raw food, thanks to the roasting process to darken the beans, and the boiling that brews the final product. So coffee is most definitely out.

But don't try to go cold turkey in the mornings. Dust off your blender, as it is going to become your new best friend. In the mornings, you need vitamins and energy, and a green smoothie is just what the raw foods experts ordered. It's quicker to prepare than a pot of coffee, and offers a tasty way to get your body moving in the morning. The caffeine monkey on your back will take a while to kick, but once you lose him, you'll be hooked on smoothies for breakfast.

2. Learn to snack all over again.

For most of us, snacks are the nutritional equivalent of a dirty word. At the movies, it's popcorn and chocolate-covered mints. At home, it's a bag of greasy potato chips. At the bar, you order wings and onion rings. None of these are healthy, and all of them do a terrible job of properly filling your stomach.

One of the easiest ways to get you into the raw food habit is to replace those unhealthy snacks with suitable replacements. Sure, the local movie theatre is unlikely to stock anything even remotely unprocessed enough to work, but it's easy work to smuggle in a bagful of mixed nuts. At home, you can still have chips but make them dehydrated yam and kale chips. And at the bar, you can always order the veggie platter.

3. Experiment with food at least once a day.

Just like any diet, you are going to come to a point where you get bored with what you are eating. It happens. You start off with a dozen different recipes, lose half of them to personal dislike, and narrow it down to three that you love, are fairly easy to make, and you can regularly find ingredients for.

Well, you need a lot more than three meals to get by. You have twenty-one meals a week to eat and that's if you want to stick to the standard three per day. Oh, and that doesn't include snacks. So, when you run through all your original stock of recipes, go find a new book or web site. Spend a few hours pouring over the options. Or even better, go to your local grocer, and pick up one raw food item that you either can't identify, or have never tried before. Bring it home, and find a recipe for it. Do this on a regular basis, and before you know it, you're going to be hooked on the raw foods approach to eating.

Yuri Elkaim is a Registered Holistic Nutritionist and author of the raw food diet book Eating for Energy. Visit to get started with his FREE "Energy Secrets" e-course and discover what your diet has been missing.

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Arthritis Treatment: Local Treatment for Osteoarthritis of the Knee

Arthritis Treatment: Local Treatment for Osteoarthritis of the Knee

Arthritis Treatment: Local Treatment for Osteoarthritis of the Knee
By Nathan Wei

Estimates state that 12% of Americans between the ages of 25 and 75 suffer from osteoarthritis. This figure is expected to rise dramatically in the future because of a number of factors. These include the increasing incidence of the disease with age, the relative lack of effective symptomatic therapies, and finally, the absence of treatments that are capable of restoring cartilage.

Of the many areas that are affected by osteoarthritis (OA), the knee appears to have garnered the most attention.

While oral therapies including various analgesics such as acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDS) are often recommended and used, these carry with them the potential for systemic toxicity.

So the trend has been to use less toxic therapies. Most of these have local effects.
For example, recent guidelines issued by the American College of Rheumatology support the use of both acupuncture as well as transcutaneous electrical nerve stimulation. (Larger electrical stimulators have also been used. While the data looks good, there has not been sufficient interest to pursue this mode of treatment. Since it is expensive, insurers are reluctant to pay.)

These are local measures that have the aim of pain relief.

The College didn't recommend topical capsaicin although many people do find this mode of treatment to be effective.

Topical NSAIDS have their proponents. The two that are currently available are Voltaren gel and Pennsaid. Both of these preparations contain diclofenac, a commonly used NSAID.

Various patches containing either diclofenac or lidocaine have been used "off-label" by some physicians to treat knee OA.

Finally, injections are frequently used for symptomatic relief for patients in whom other local measures have failed. The two different types of injections are glucocorticoids ("cortisone") and viscosupplemments. The latter are hyaluronic acid preparations that have both lubricating as well as pain-relieving properties. Local glucocorticoid injections should be administered using ultrasound guidance with sterile technique. They should not be given any more frequently than three times per year since there is animal data indicating cartilage damage ensues if glucocorticoids are given more often.

There are a number of different hyaluronates that are used by both rheumatologists as well as orthopedists. These preparations are all about the same as far as symptom relief. Like glucocorticoids, they need to be administered using sterile technique with ultrasound guidance. It cannot be overemphasized, particularly with viscosupplements, that the precise placement of the medication is critical to a good outcome. That is why ultrasound guidance is mandatory.

Nathan Wei, MD, FACP, FACR is a rheumatologist and Director of the Arthritis Treatment Center He is a former Clinical Assistant Professor of Medicine at the University of Maryland School of Medicine and consultant to the National Institutes of Health. For more info:

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Dealing With Heavy Menstrual Bleeding

Dealing With Heavy Menstrual Bleeding

Dealing With Heavy Menstrual Bleeding
By Michelle S Wong

Millions of women suffer from extremely heavy periods. Every month, they fear that they will have an embarrassing incident, be unable to leave the house due to the need for frequent trips to the bathroom, and possibly even miss work. They may try to get around this by wearing both a pad and tampon at the same time, doubling up on the heaviest pads, or even resorting to adult undergarments. Some women may think that this is "normal" and have lived with it their whole lives. For others, it may be a new phenomenon that starts in their late 30s and 40s. All these women may never seek treatment because they think it is "natural" and part of normal life.

This condition, also known as menorrhagia (men-oh-RA-jah), is actually a medical condition and has several treatment options. One basic treatment option is the use of birth control pills. Although most people associate birth control pills only with preventing pregnancy, they actually are used for a variety of medical conditions, including heavy periods. These pills can make menstrual periods lighter and more predictable. For people who do not like taking pills daily, a weekly patch and a monthly vaginal ring are also possibilities.

Another option is an intrauterine device, also known as an IUD. This is also popularly known for its use in preventing pregnancy. However, it is also a very highly effective treatment for menorrhagia. It can make menstrual periods extremely light. A small percentage of women will actually stop having menstrual periods altogether. This small device can be placed during a simple office visit.

For those women who are completely done with childbearing, a very popular solution is endometrial ablation. This is a minimally invasive procedure that neutralizes the inner lining of the uterus, which is what is shed every month during menstrual periods. The majority of women will have lighter menses and a small percentage of women will stop having periods all together. This simple procedure can be performed in the office, surgery center, or operating room. Recovery is quick and most people are able to return to work within a few days.

A final treatment option for those women who are done having children is a hysterectomy, a procedure to remove the uterus. This is the only guaranteed way to completely stop menstrual periods. Many patients believe that removing the uterus will affect their hormones. In actuality, as long as only the uterus and not the ovaries are removed, the hormones will remain unaffected. This procedure can be performed using advanced minimally invasive techniques, which improves recovery time. Many patients will be able to return to work after only a week if it is performed using this method. The traditional hysterectomy recovery may be 6-8 weeks. Either way, this procedure will completely cure heavy menstrual periods.

If you are suffering from menorrhagia and would like to explore solutions, please see your gynecologist to discuss the options. Many patients enjoy a better quality of life as a result.

Michelle Wong, MD, FACOG
Obstetrician & Gynecologist
17510 W. Grand Pkwy S. Ste 430
Sugar Land, TX 77479

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7 Exercises For Pain Free Knees

7 Exercises For Pain Free Knees
By Kya Grace

Your knee joints are constantly under pressure – whether you
kneel down to sit or get up and walk - you are constantly making
use of this part of the body which has to bear pressure four
times the weight of your body. No doubt, your knees are the most
worn out part of your body as you age. Proper and timely care of
this important part of your body should be taken and you should
not only exercise your knees but also eat food that supplements
the natural oils that keep the knees in perfect condition.

Exercise will make the muscles supporting the knee joints to
enable them to bear the pressure exerted by your body weight.
Here are 7 simple exercises that will keep your knee joints in a
healthy shape. Knee exercises can be divided under two sections
– Stretching and Strengthening. You should first perform the
stretching exercises and then do the strengthening ones.

Stretching Exercises

01. Lie flat on your back keeping both legs parallel, your toes
pointing upwards. Slowly move your left foot towards your thigh,
folding your leg at the knee, till your foot touches your thigh.
Hold for 10 seconds and then slowly move your leg to its
original position. Repeat with the other leg and do it at least
5 times.

02. Sitting on a chair place a towel under your feet holding
the ends in your hands. Slowly raise the towel 5 to 6 inches
above the floor bending your knee but keeping your body pressure
on it. Hold for 10 seconds and repeat at least 10 with each leg.

03. Standing straight stretch one leg forward and bend the
other leg at knee keeping your upper body straight and bending
only the lower body. You can hold a chair to keep balance. Hold
each leg for 10 seconds and repeat 10 times.

Strengthening Exercises

01. Lean against the wall with your back touching the wall.
Slowly slide down along the wall until your knees bend but don’t
go beyond your toes. Straighten up and repeat 10 times.

02. Sitting on a chair keep your feet on the opposite chair,
toes up. Slowly raise on leg as much as you easily can keeping
your knee straight, hold for 10 seconds and repeat 10 times with
each leg. In this exercise you can gradually increase the
holding time as per your comfort.

03. Pedal a stationary bicycle keeping the speed to a
comfortable level. Do not pedal for long stretches, increasing
your speed and duration gradually without stressing yourself.

04. Lie down sideways keeping your upper body propped up on the
elbow and the leg on the floor half bent keeping the top leg
straight. Raise this leg up, as much as you can, hold for 10
seconds and slowly bring it down – repeat for 10 times with leg.

These exercises should be done daily, slowly increasing the
holding time but keeping it within your comfort level. These
simple, yet effective exercises shall prove a boon for your knee
joints and keep them healthy and working throughout your life.

About the Author: If you'd like to register for a
Personal Trainer in Eastern Suburbs or to sign-up for Personal Trainers free
trial, visit Sydney
Personal Trainer.


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Memory Loss Linked to Overweight

Memory Loss Linked to Overweight

Memory Loss Linked to Overweight
By Gabe Mirkin, M.D.

How could excess weight cause memory loss? Full fat cells produce proteins called cytokines that turn on your immunity to cause inflammation that damages tissue throughout your body, including your brain. Researchers at Toulouse University Hospital in France tested people first in 1996 and again five years later. During that period, overweight people lost far more of their ability to recall words than their thinner counterparts. (Neurology, October 2006).

Your immunity is supposed to protect you from infections. When a germ gets into your body, your immunity produces white blood cells and proteins called antibodies that attach to and kill germs. As soon as the germ is gone, your immunity is supposed to stop making antibodies and white blood cells. In some people the immunity remains active and attacks a person's own body to cause heart attacks, strokes, certain cancers, and even diabetes. This recent study shows that it may even attack your nerves and brain. Being overweight can cost you IQ points, and the most effective way to prevent obesity is to exercise regularly.

How much do you need to exercise to lose weight? In one recent study, researchers asked people to walk and count an extra 2000 steps each day (Journal of Human Nutrition & Dietetics, August 2006). This is really a minimal amount of exercise. They also kept complete food diaries. They lost weight and did not increase their food intake. When you start an exercise program, your appetite may increase, but this will not increase your caloric intake to equal the extra calories that you burn. For example, if you burn 600 calories with added exercise, you may take in 200 calories extra and you will lose weight.

Exercise helps you lose weight by raising your metabolism so you burn more calories for several hours after you finish exercising. However, only vigorous exercise that increases body temperature and makes you sweat will increase your metabolism enough to continue burning more calories after you finish. Overweight is a major cause of premature death and increases risk for heart attacks, strokes, cancers and arthritis. If you are out of shape and want to lose weight, get a stress cardiogram and ask your doctor to clear you for an exercise program. Start slowly and then gradually increase the intensity of your exercise over several months.

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Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports -- and the FREE Good Food Book -- at

Article Source:,_M.D.