We all love a good quiz! So, in honor of PCOS Awareness Month (September) and to bring attention and answers to the 116 million women living with distressing symptoms of irregular menstrual cycles, weight gain, infertility, acne, hair loss, increased facial hair growth--vastly because of hormone imbalances, Dr. Fiona McCulloch has created a quiz that will help pinpoint your symptoms to determine which factors are most important to treat in your presentation of PCOS.
A veteran speaker and easy-to-understand academic, in an educational and eye-opening interview, a PCOS sufferer herself, Dr. McCulloch can also discuss:
What the main signs are of PCOS and how a woman would know if she has it
What the best diet is for a woman with PCOS
How PCOS changes through a woman’s lifespan and it looks like in teenagers, reproductive years or after menopause
What the different types of PCOS are and how to know which one you have
If women with PCOS can get pregnant and what is unique about their reproductive health
If there are any supplements or natural treatments that can work for PCOS
SAMPLE SECTIONS OF THE PCOS QUIZ:
Inflammation Quiz
Inflammation is a key factor. All women with PCOS have it. As you’ll see below, you will either have moderate or severe inflammation.
1. I have pain in my body, such as neck pain, back pain, knee pain, or headaches.
2. I have skin rashes, such as eczema, psoriasis, rosacea, or allergic dermatitis.
3. I have chronic digestive problems, such as bloating, diarrhea, ulcers, reflux, or indigestion.
4. I have asthma or allergies.
5. I’m constantly tired and lethargic.
6. I eat a diet that is not based on whole foods and contains many processed foods and sugars.
7. I have a family member with an autoimmune disease.
8. I have been formally diagnosed with PCOS.
If you have answered yes to five to eight of these, it’s likely you have severe inflammation. If you’ve answered yes to one to four of these, it’s likely you have moderate inflammation.
Hormone Balance Quiz
1. My cycles are or have been thirty-five days or longer for significant periods of time in my life.
2. I’ve had polycystic ovaries on ultrasound.
3. I ovulate late in my cycle—around day eighteen or later.
4. I’ve needed to take medications to help me ovulate.
5. The medications intended to help me ovulate didn’t work on at least one occasion.
6. I’ve had a high anti-Mullerian hormone (AMH) reading on a blood test.
7. I’ve had a high luteinizing hormone (LH) to follicle-stimulating hormone (FSH) ratio on a day-three blood test.
8. I have had low progesterone readings on bloodwork.
If you have answered yes to any of these, you have the ovulation factor to a significant
degree.
Thyroid Quiz
1. I feel cold compared to others around me.
2. I feel tired a lot or exhausted without reason.
3. I do not lose weight easily, despite dieting and exercising.
4. I am constipated.
5. I have dry, flaky skin.
6. I’m losing hair: It is brittle, coarse, and dry. Or, I am losing the outer
eyebrow hair.
7. My nails are brittle.
8. I’m depressed or anxious.
9. I have chronic muscle and joint pains.
10. I feel pressure or swelling in my neck, have difficulty swallowing, and my voice has become hoarse.
11. I have a family member with thyroid disease or an autoimmune disease.
12. I have high cholesterol that does not respond to diet changes or medication.
13. I have unexplained changes in my weight, unrelated to my lifestyle.
14. I have changes in my memory and concentration.
15. I have had abnormal thyroid testing results (including autoimmune thyroid antibody testing) or am taking thyroid medication already.
If you have answered yes either to number fifteen alone, or to ten to fifteen of these, you have a significant thyroid factor. If you haven’t been tested, you should be. If you have answered yes to five to nine of these, you have signs of a moderate thyroid factor and lab testing is warranted. If you have answered yes to one to four of these, you have some signs of a thyroid factor and lab testing is warranted.
Have a Bad Back? What It Takes to Manage Your Pain & Discomfort
Back aches and pains can negatively impact your life in many different ways. In addition to seeing your doctor, there are some extra steps that you can take to ease your pain and discomfort. Here are a few different methods that you can try to relieve bad back symptoms.
Perform Safe Exercises
Even though you may be inclined to sit a lot or climb into bed and rest to ease your aching back, exercising can actually be more beneficial. Staying active can relieve back pain more than just resting alone by keeping your tendons, ligaments and spinal discs flexible. Working out may also prevent your muscles from stiffening and weakening, which can lead to further back problems. Just be sure to do exercises that aren’t too strenuous and avoid things like lifting heavy weights or trying to do your own air conditioning repairs. Ideal exercises for relieving back pain include walking, swimming and stationary biking.
Adjust Your Chair
The way you sit might be contributing to your bad back without you even knowing it. You may have to adjust the height of your office chair so that you aren’t hunching or overreaching while working on your computer or performing other office tasks. Your office chair should support your natural spinal curvature. It is further important to make sure that your feet are touching the floor to reduce lower back strain. Adjusting your car seat so that you’re sitting closer to your steering wheel can also prevent back pain by keeping you from hunching, overreaching your arms or overstretching your legs.
Take the Right Supplements
Taking certain supplements can also help you manage your back pain and discomfort. Vitamin D helps with calcium absorption, and too little of this vitamin might make your back problems worse. Devils claw is great for reducing inflammation that contributes to low back pain. According to Everyday Health, turmeric is also known for its anti-inflammatory properties. Willow bark and magnesium are other useful supplements for relieving back aches.
Try Getting Acupuncture
This traditional Chinese form of medicine has the ability to provide fast relief for an aching back. A practitioner will lightly insert a series of small needles into different points on your back. This will allow energy to flow along meridians of your body. Your qi will be in better balance with acupuncture and provide further relief. Acupuncture can also stimulate the production of opioids in your body that act as natural pain killers.
You shouldn’t have to just live with a bad back. By getting the right medical care and making some simple changes to your life, you’ll have an easier time managing your back aches and pains. Of course, having a bad back can be tough. If you find that nothing that you’re doing is really working for you, consult the help of a professional and maybe even getting a surgery, like those done by the Surgery Center of Kenai.
How to Maximize Your Gains with Pre and Post Workout Nutrition
People who work out often face a dilemma in choosing what food to eat. Some opt to eat light snacks before working out and eat a heavy meal afterward. However, proper timing is as important as what food you eat. During workouts, the body needs fuel to function properly. The muscles also need to regenerate after a stressful activity to prevent weakness and injury.
Proper nutrition is crucial to prepare your body for a physical exercise. Your body also needs to recover after a physical training. What you eat and when to eat should be part of your fitness regimen so you can get the best workout gains.
Consuming a proper diet before and after a workout has a lot of benefits. First, you get to maximize your time in the gym because your body is fuelled properly. Second, your muscles recover faster and you won't feel fatigued or weak right after. Last, you are less prone to injuries because your muscles repair quickly.
Cardio training requires endurance. When you eat is a bigger factor than what you eat. It is best to consume a full meal at least 60 to 90 minutes before your workout. This allows the food to digest properly and give you enough energy without feeling sluggish. Eat a diet that is low in fat and sugar, moderate in protein, and high in complex carbohydrates.
Protein should be consumed within the 20-minute metabolic period. You should also consume electrolytes to rehydrate your body and replenish glycogen stores. Protein helps your muscles repair themselves after a strenuous activity. After an hour, consume a meal with small servings but prioritize simple carbs and proteins.
Strength Training
Strength training requires strength and endurance. Eating the proper food before a workout allows you to perform to the fullest.
1 to 2 hours before your session, eat a balanced meal of complex carbs and protein. Carbs help prevent your muscles from getting weak. Proteins help your muscles repair themselves. It would also be best to drink water or sports drinks every 20 minutes into your session. Water rehydrates your body and sports drinks contain carbs that boost your energy.
After your training session, consume a full meal that is high in proteins. The amino acids in proteins help repair worn-out muscles.
Race and Marathon Training
If you are going to run the next day and need to prep, make sure that your body gets enough nutrition. Eating properly before your training helps you perform better.
The night before your training, consume a meal that is low in fiber and fat but high in carbs. In the morning, make sure your breakfast is high in carbs such as whole-grain cereals, whole wheat toast, and bananas.
During training, make sure you drink 3 to 6 ounces of fluid every 20 minutes into your session. Don't forget to weigh yourself before and after a workout. Why? After your exercise, you should replenish your fluid intake. You should drink 16 ounces of fluid for every pound of sweat that you lost. Consume 4 ounces of tart cherry juice after your workout. Cherry juice works best in muscle recovery and helps reduce muscle damage and inflammation so you don't get muscle cramps.
What to Eat Before and After a Workout
What about for regular fitness buffs? What food can you eat before and after a physical exercise? Well, you also need to ensure that you get proper nutrition. Don't worry, you won't get fat. Make sure to follow these tips for a more effective workout gain.
Pre-Workout Nutrition
Eat a full meal 1.5 to 2 hours before working out. This allows you to properly digest the food and still have enough energy. Consume a balanced meal of protein and complex carbs. Protein is great for muscle regeneration.
Complex carbs digest more slowly but without the sluggish feeling. Also, complex carbs help the muscles retain glycogen stores. When your body retains more glycogen, the more weights you can lift and the more energy you have.
It is also best to take supplements before your training session. B-vitamins provides more energy to fuel your workout. Ginko biloba and tyrosine motivates you to go through your sessions as they improve concentration and mental focus.
Some take creatine to quickly build muscle and increase water retention in the muscles. However, creatine can cause overexertion and damage the muscles. It would be best to find supplements without creatine and work on having proper nutrition.
Here's a list of foods that are recommended for a pre-workout meal:
whole grain oats
brown grains
brown rice
full-fat yogurt or Greek yogurt
granola bars with nuts
berries
almond milk
high-protein oatmeal
bananas
apples
peanut butter
hard-boiled egg
avocados
lean chicken
sweet potatoes
green beans
Post-Workout Nutrition
After working out, your body craves for carbs. You will also feel thirsty because of the water that you lost through sweating. Your muscles will also feel tired and aching. Proper nutrition after a strenuous activity helps you recover from these effects.
Consume proteins and electrolytes within the 20-minute metabolic period after a workout. At this time, your body absorbs more nutrients effectively. After an hour or two, eat a full meal composed of simple carbs and high-protein. Simple carbs help replenish the glycogen stores essential to muscle recovery.
Carbs also reintroduce glucose into your body. After a workout, your blood sugar drops because your muscles have already consumed the glycogen stores. This explains why you feel irritable and weak if you don't eat. Proteins help keep you full, restores the lost nutrients, and suppresses your appetite so your body doesn't crash.
What about for people who workout at night? Can you still consume a full meal before retiring to bed? You should. Your body still needs to recover and repair itself, so it needs proper nutrition. Otherwise, starving yourself leads to weakness, sleep problems, and you may be prone to injuries such as muscle cramps.
Here are some nutritious foods you can eat after a workout:
hummus and pita bread
tuna or salmon
vegetables such as spinach, broccoli, butternut squash and carrots
eggs
nuts
sweet potatoes
fruits such as bananas, apples, bananas, berries, avocado
lean chicken
pasta
olive oil
white bread
dark chocolate
Conclusion
Eating a proper diet is essential to healthy living. For people who are always on the go or have an active lifestyle, the more that you need to increase your intake of proteins and healthy carbs. People who are into sports, fitness training, strength training or aerobics should not rob themselves of food when they feel hungry. Proper nutrition and proper timing has more benefits and helps you achieve the maximum gains from your workout.
If you haven't started, why don't you go ahead and plan your meals for the week?
Author Bio
Annie Jones is the person behind BoostBodyFit. She started off a bit on the chubby side but went through a transformation. She looks and feels great. Say Hi to Annie on Twitter, Facebook
Before I get into this week’s Training Tip, why not beat around a few of my favorite, always entertaining ab myths that still seem to haunt me after all these years. I’ve now come to terms and accepted that these will never go away. But I will try my hardest to exercise patience when they are dropped on me ?
Coach Sean’s Top 5 Ab Myths
1. The more you train them the better they’ll look. False. Just like any other muscle, more isn’t better and they follow the same stimulate, rest, recover cycle like anything else.
2. Training abs will give you a thick waist. Not really. There are far bigger culprits to thickening the waist than doing the occasional core workout. Eating big meals, taking certain supplements and overdoing heavy compound lifts too frequently and with incorrect breathing techniques are far more likely responsible.
3. Most of my fat is around my waist so I need to train abs more. No you don’t. What you need to do is diet a little harder and sprinkle in some HIIT cardio to blast your fat stores. You’re wasting your time in the gym training abs any more than twice per week.
4. I train lower abs one day and upper abs the next, then sides the other day. Smh….no. That’s not how things work. When your abs contract then tend to contract as an interconnected complex group of muscles, not individual, compartmentalized separate entities. Train your abs, then rest. No need to split everything up.
5. My abs suck, so there’s no point in ab training. Sure, and why not give up on anything else in life that doesn’t come easy while you’re at it. Be consistent ? While you can’t change the shape, insertion points and length of a muscle, you can always improve upon what you’ve got. Can’t see your abs popping? Then focus on hypertrophy workouts for the six-pack look. Got a thick waist? Go easy on the crunching and focus on core tightening instead.
That should shed some light on some of the more basic fundamentals of how not to do it and I wouldn’t be fair unless I also shared how I prefer to do it as well.
Coach Sean’s Ab-Training Fundamentals
While I’ll admit I’m not really big on ab training (Adam even less), I do generally have most clients do some type of ab/core work once per week to sharpen the details and make things pop a little more in some clients. As we all know, the amount of activation of the core muscles during many of the compound lifts like squats, bent over rows, deadlifts and overhead presses shouldn’t be overlooked. Perform these basic lifts properly with an awareness of the core and proper breathing technique and you can really think of this ab training a supplement or insurance policy to what might already be enough for most. So bottom line, I don’t always train abs, but when I do, here’s how I’d do it. Go nuts.
General Style – I’ve always preferred to hit the abs with a circuit style of training – giant sets or at least tri-sets and very rarely ever do standard straight sets. The abs are generally able to recover quickly and withstand higher amounts of volume with shorter rest intervals. The ideal ab workout for me would be 4-5 different ab exercises that stimulate the core through different angles, performed in a circuit with no rest between each exercise and 2-minute rest periods after the circuit. Try to avoid repetitive movement patterns with the exercises and to make things easier, you can move from lower, upper, transverse, overall, isometric hold. I’ve posted some examples of some of my favorite exercises below for you to assemble your own ab workout.
Sets & Reps – If doing a circuit like described above, go with 3-4 rounds and 15-20 reps per exercise. For static holds, do a minimum of 45 seconds and no more than 90 seconds to keep things moving.
Rep Cadence – for hypertrophy, I’ve always preferred ‘explosive with control’ and a strong mind-muscle activation engaged throughout. I think this is best for stimulating any type of hypertrophy of the rectus abdominis area. I’ll slow things down when doing the crunchless ab movements (see below) and use a much more controlled pace.
Workouts – For clients looking to make the six-pack muscles pop a little more (assuming they are lean enough to even see them), I’ll do one intense ab circuit every 5-7 days where you should be sore for 2 days afterwards if you’re doing it right! For clients just looking to tighten the waist and don’t benefit from having a glaringly obvious six-pack on stage (i.e. bikini), I prefer to stick to crunchless ab movements once or twice a week while incorporating breathing techniques and lots of iso-holds. For me personally – if I’ve got a shoot coming up, I’ll do one ab circuit and one crunchless ab workout per week in the final 4-6 weeks leading up to the shoot to sharpen the details. Any other time, one crunchless ab workout per week is plenty to maintain optimal core strength and function.
Crunchless Ab Exercises (core tightening)
Plank
Vacuums
Dragonflies
Ab wheel rollouts
Pallof press
L-sit holds
Broomstick twist
As we head into the cooler months the weather change impacts our skin. We may notice changes to texture, tone, perhaps some breakouts and over all ruddiness and damage from being outside enjoying the summer. Here are some of the most common post summer skin issues I see in my practice along with some solutions for them.
Sunspots and wrinkles.
Days at the beach or pool can lead to sunspots even if you apply sunscreen. We cannot reach every spot and sometimes we forget to reapply after swimming. Also, even when wearing polarized sunglasses, we may put them on our heads; temporarily squinting leading to crow’s feet.
If you’re noticing some new spots, freckles and wrinkles reach for a retinoid. Your dermatologist can offer prescription strength creams. Deeper wrinkles like the ones between the eyes usually require something like Botox but, you can minimize the appearance with creams that feature glycolic acid or alpha hydroxy acid. These are wonder vitamins for the skin stimulate skin shedding and cellular turn over. A serum used at night will help; but be patient and use it regularly to see a gradual change. Chemical peels and intense light treatments (IPL) can handle any discoloration.
2. Clogged pores and dullness.
During the summertime, we perspire plus we are exposed to daily pollution in the air. When you combine these factors plus daily use of make-up, pores get clogged. Beneath the skin are our sebaceous glands which secrete an oil called sebum. Sebum sticks to dead skin cells like glue and funnels these dead skin cells through the pores. This is a process that is supposed to help you maintain healthy skin. The problem is when the weather and elements speed up the process pores become clogged. The dead skin cells get trapped along with bacteria and this leads to dull, ruddy skin with breakouts. An exfoliating face wash with glycolic acid or salicylic acid helps tremendously. Your dermatologist can create a skin care regimen based on your specific skin type and issues so you don’t deregulate pH levels in the skin which will only make things worse leading to…
Acne flare ups.
Consistent heat and humidity combined with cell phone use and touching our faces after touching dirty surfaces, leads to a post-summer breakout. These breakouts can be cystic which means bigger, deeper, more painful pimples. It also can lead to a cycle of breakouts that include, treat, pick, peel, scar, and heal only to see another pimple and another. Over the counter acne treatments such as face washes with sulfur, black charcoal masks and soaps, spot treatments with benzoyl peroxide can certainly help. However, when the breakouts are consistent a dermatologist can assess your skin and present solutions that may even involve nutritional changes, vitamins and light therapy for mild or moderate acne.
Dry lips.
We all know about winter time lip chapping. In the summer lips can get incredibly dry. Using a lip balm with SPF is very helpful but unless we are applying it regularly while at the beach, pool, or working out outdoors, one swipe under lip gloss isn’t enough. Drinking water, and keeping alcohol consumption to a minimum helps keep us hydrated. When we are dehydrated, we see it on our lips. Pay close attention to any freckles or discoloration to the lips after prolonged sun exposure. If you see any odd changes, see your dermatologist.
Ashy, flaky, itchy, skin.
If you are often in chlorine or salt water you’ll find your skin to feel rough and dry almost as if it is shedding. Also, going from extreme heat to cool air conditioning leads to skin going from perspiration to goosebumps. This rapid drop in temperature affects skin. Taking luke-warm showers and using a gentle exfoliating skin wash followed by a hydrating moisturizer keeps skin supple. Add a few drops of vitamin E to your lotion for added nourishment.
When it comes to the face, peeling foreheads and noses points to sun damage. Oftentimes people wait until something is visible to them or when an is followed by a dry patch. Dermatologists can look at things with a more discerning eye plus magnifiers that enable them to flag something that could escalate into something more. If everyone put October on their calendars as the month to see a dermatologist for a skin check we would see many skin conditions be solved quicker. This includes melanomas.
About the expert:
Dr. Margarita Lolis, M.D. is a board-certified cosmetic, medical dermatologist and a fellowship-trained Mohs surgeon with over 20 years of experience. In her practice, she addresses common skin concerns such as acne prevention and treatment in both teens and adults, sun-damage, skin discoloration, wrinkles, changes to skin texture and loss of volume. On the medical side, she is a trusted expert in melanoma and over-all skin health. Dr. Lolis prides herself in honoring facial symmetry to deliver a natural look to her clients. She always recommends a healthy skin care regimen plus lifestyle habits that are aligned with her holistic approach to beauty.
As an anti-aging, functional medicine physician, Dr. Lolis masterfully addresses age management, starting with internal issues, such as hormone and gut health, nutrition, and detoxification leading to a vibrant appearance from the inside out.
A graduate of Yale University and Mount Sinai School of Medicine, Dr. Lolis has authored numerous book chapters and medical articles in leading dermatology journals, and completed a melanoma research fellowship prior to residency.
Dr. Lolis is a member of the American Academy of Dermatology, American College of Mohs Surgery, and the American Society of Anti-aging. Her practice, Skin, Laser, and Surgery Specialists is in New York City and Bergen Country, New Jersey.
How to Combat Ethnical Health Disadvantages When It Comes to Genetics
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Medical professionals have long been aware of the fact that people from different ethnic backgrounds carry different risk levels for some medical conditions. As such, it's important that steps be taken to compensate for the medical disadvantages that come with a patient's genetic makeup. Here are just some of the ways that you can proactively compensate for the risks that may affect you because of your ethnic background.
Know What You're Prone To
The first step in combating whatever ethnic medical disadvantages you may have is to know just what they are. Research the conditions that are associated with your ethnic background so that you have a complete picture of your own risk profile. You should also ask your doctor what you might be susceptible to as a result of your genetic makeup.
Take Optimal Care of Your Heart
Many conditions that are affected by ethnic background involve the heart and cardiovascular system. African Americans, for example, are extremely prone to high blood pressure. This condition, if left unchecked, can contribute to heart attacks and strokes. If you eat properly, exercise and have your heart checked regularly by a medical professional, you can greatly reduce genetically inherited risks and improve your chances of a long and healthy life.
Visit Your Dentist Regularly
As with heart disease, genetic traits play a key role in dental health throughout a person's lifetime. People from India, for example, have been shown to be more susceptible to periodontal disease than other populations. Visiting a dentist, like Jay A Hollander DDS, often can help to combat and prevent such serious dental health problems. Since tooth alignment and discoloration also have genetic components, a visit to a specialized cosmetic dentist can also help you to keep your teeth in optimal condition in spite of any genetic factors working against you.
Balance Your Overall Risk
Unfortunately, there's nothing you can do about the fact that your genetic makeup predisposes you toward some illnesses. What you can do, however, is eliminate lifestyle risks in order to offset that fact. For example, Asian Americans, who are extremely prone to osteoporosis, can change their diets to include more calcium. By adjusting your lifestyle to better fit your individual health needs, you can combat the increased risks posed by your ethnic background.
The key to combating medical disadvantages stemming from your genetics is to be proactive. The more you can do to mitigate your risks, the better off you will be. Always be sure to seek the advice of your doctor, as he or she will be able to give you personalized insights into the plan that is right for you.
One of the Afflicted 25 Million? How to Keep Your Obstructive Sleep Apnea from Ruining Your Life
Obstructive sleep apnea (OSA) is a devastating health condition that affects nearly 25 million adults in the United States. When left untreated, it will increase one’s risk of many secondary complications including obesity, depression, severe mood swings, high blood pressure, and heart disease. If you have recently been diagnosed with OSA or believe that you might have this condition, then you need to start making some lifestyle changes to improve your quality of sleep.
Schedule a Sleep Study
Just because an individual snores or has an unusual breathing pattern while they are sleeping doesn’t necessarily mean that they have sleep apnea. In order to make an accurate diagnosis, a sleep study must be carried out. During one of these studies, you will sleep in a quiet room while your vital signs are tracked. Doctors will then use that information to determine exactly what is taking place while you are sleeping and how it can be treated.
Stay at a Healthy Weight
Obesity is the single biggest risk factor for sleep apnea, and anyone who has been diagnosed with this condition should immediately make changes to their dietary habits. Filling your plate with lean protein sources and fresh produce will make it easier to safely and consistently lose weight. Those who are having a tough time losing weight should speak with a registered dietitian. These specialists can help you come up with a personalized diet plan that meets all of your nutritional needs.
Alter Your Sleep Mechanics
Obstructive sleep apnea takes place when the airways are blocked by the nearby soft tissue. For some people, that is caused by the position they are sleeping in. Many of those who have this condition will benefit from sleeping on adjustable beds, like those from Dreamland, that straighten their breathing passages. Some of these beds even have indentations that allow you to sleep on your side with your head slightly raised.
Avoid Stimulants and Depressants
Any foods or beverages that impact your heart rate or breathing pattern could exacerbate your sleep apnea is well. Most specialists agree that those who have sleep apnea must avoid alcohol and tobacco products entirely. You will also need to limit how much caffeine you consume later on in the day. If you have been prescribed any medications that could potentially affect your sleep patterns, then you should speak with your doctor about alternative prescriptions.
This particular type of sleep apnea can’t always be reversed with lifestyle changes. There may come a point when you need to consider professional treatments or services such as a CPAP machine or nasal surgery. Overcoming sleep apnea isn’t always easy, but getting better sleep will improve almost every other facet of your life.
Skimping on Insurance? Don’t Skip These Important Health Tests
With the healthcare system is crisis, tons of red tape and fewer doctors accepting insurance, managing one’s health has become a major challenge. More and more women are skipping key exams simply because getting appointments are a hassle and obtaining coverage isn’t always guaranteed. That said, there are some key tests and exams that ever woman must have at various times of her life. If you’re going to put a preventative care plan together for yourself it’s important to know which tests are necessary to maintain optimal health. Dr. Christopher Calapai, a NYC board certified expert in osteopathic medicine specializing in longevity, recommends these tests.
Blood and blood pressure screening: Starting at age 18, every woman needs to have her blood pressure checked at least every two years. Having annual bloodwork done is the way to tell if organs are functioning properly. Doing the basic blood panel between age 18 and 39 is a great start. After age 40 additional testing for things like fibrinogen which impacts blood clotting and C-Reative Protein which looks at inflammation in the body are key tests to consider. “As a longevity specialist, bloodwork tells a detailed story about health patterns and future predictions that can then be addressed and even reversed with early care,” says Dr. Calapai.
Cholesterol screening/lipid profile:
Cholesterol is a type of fatty protein in your blood that can build up in your arteries, so knowing how much cholesterol is present is a good predictor of your risk for heart disease. It’s important to start monitoring cholesterol starting at age 20 to establish a history. As women age cholesterol levels tend to rise so having a solid basis of comparison decade to decade is helpful in preventing heart disease down the road, explains Dr. Calapai.
Pap smear:
A pap smear is an important test for women to get annually if they are sexually active and over age 21. The test is designed to detect infection, inflammation or cellular abnormalities in the cervix which may lead to cervical cancer. “This is certainly one of those tests that must be done every year. Some women diagnosed with HPV who may have had abnormal results are often monitored even more closely. The more a woman knows about the health of her reproductive organs the better she can integrate foods, vitamins and minerals to keep herself healthy,” advises Dr. Calapai.
Mammograms and breast exams:
Women should begin administering monthly self-breast exams monthly as early as age 18. “It’s so important for women to understand that breast tissue changes during the month. They want to do the self-check in their shower or lying down just after their period ends when breasts are less tender, sore or swollen. This is when to feel around for any lumps, pain, tenderness, inflamed skin, and any issues with the nipple such as blockages or discharge. A mammography is an x-ray of the breasts. As of 2017, the American Cancer Society screening guidelines advises women to begin getting annual mammograms by age 45 and then can go to every other year by age 55. This guideline is for a woman of average risk. Women with a family history of breast cancer or with had cystic breasts with benign cysts should obviously have mammograms at an earlier age. “The self-exam is so important because early detection is key. If a woman is in her 20’s or 30’s and feels a lump she can follow through with her doctor for a closer look. When a woman goes in for a pap smear a breast exam is often done as well. However, you can’t hold off and skip the self-exam, cautions Dr. Calapai.
Skin cancer screening:
Skin cancer, while less deadly than other kinds of cancers, is the number-one cancer diagnosed among Americans; and one type of skin cancer, melanoma, is deadly. The number of women under age 40 with basal cell carcinoma, one type of skin cancer, has more than doubled in the last 30 years and women under 39 are almost twice as likely to develop melanoma as men.
A skin cancer screening involves a full examination of the skin with focused attention on any moles, skin lesions or any other changes to the skin. It is advised to begin skin cancer screenings at any age and the fairer the complexion the more vigilant one must be. Annual screenings are normal and doctors may recommend twice annually if there are more moles and you’re on hypertension medication. “The skin is the largest organ in the body and a great indicator of overall health. Even if you have darker skin any rash, growth or skin issue should be taken seriously so the underlying cause can be determined quickly,” adds Dr. Calapai.
Eye exam and vision screening:
According to the American Optometric Association people with normal, good vision should have their eyes examined every 3 years. For people who needed glasses or contacts at an earlier age an annual exam is recommended. By age 40 those with healthy, strong eyesight will begin to see changes either when driving, reading or watching TV. Women are at a slightly higher risk of developing age-related macular degeneration, one of the most common eye health problems. A vision screening tests how well you can see; an eye exam checks for glaucoma, macular degeneration, retinopathy, and other eye diseases. Make sure you're having both kinds of exams. If you have diabetes, you're at much higher risk for eye problems and should be checked more often. “When you get an eye exam and a prescription for glasses is give follow through and get the glasses. It’s amazing how many people put this off which only leads to further eye strain and headaches. Besides, glasses these days are a stylish accessory. There’s no need to compromise eye health for vanity,” says Dr. Calapai.
About the doctor:
Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's. He has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and Gotham's, Donal Logue; and as a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drcal.net
Dr. Christopher Calapai, D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine has shared seven medicine cabinet must-haves for the summer!
Moisturizing Sunscreen – This goes without saying. A moisturizing sunscreen is an absolute must! Sunscreen acts as a basic sun protector, assists with premature aging, helps with evening skin tones, all while making sure you stay moisturized.
Aloe Vera Gel - With the sun rays in full force, it can be difficult to protect your skin from the heat. Aloe Vera Gel has great preventative properties also working as a skin rejuvenation, healing and soothing product. Aloe Vera Gel is a summer essential tool in skin-health and can used to relieve burned skin, remove sunspots, and moisturize dry skin
Calamine Lotion - The summer brings mosquitos along with other pestering insects, leaving you vulnerable to bug bites and itchy rashes. Calamine Lotion is an oldie but goodie. This soothing cream is great to calm any itching that you may endure.
Neosporin – Most people are more active during the summer season, partaking in outdoor activities like hiking, camping and beaching. Neosporin helps in treating and preventing infection due to minor cuts, scrapes, and burns you may get from your summer lifestyle.
Band-Aids – Besides the most common use of Band-Aids, such as treating minor cuts and scrapes, Band-Aids can also be a great summer hack and important to prevent blisters, friction and wounds from sandals and other exposed footwear.
Benadryl – Summer allergies are no joke! Pollen and insects can do a lot harm. Benadryl treats sneezing, runny nose, watery eyes, hives, skin rash, itching, and other allergy symptoms that summer brings.
Multivitamins – Some people may not know it, but summer is a great time to boost your body’s defense system. Multivitamins are important to provide the nutriment your body will crave in the summer.
I would love for you to consider including Dr. Calapai’s, medicine cabinet must-haves for the summer. Please let me know if you need any additional information or having any questions.
About the doctor:
Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's. He has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and Gotham's, Donal Logue; and as a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drcal.net
ATHLETES NEED MORE SLEEP, COMFORT PRODUCTS CAN HELP
Charlotte, NC, July, 2017 – Athletes are always on the go, on and off the field, and less sleep can mean more injuries. Players who got less than six hours of sleep per night had an increased rate of injury during games, according to a University of California study; making choosing comfort products conducive to sleep crucial.
“When we design products, we keep athletes in mind,” said Contour Products President Scott Davis. “Our products aim to aid comfort by correctly aligning the body during sleep. This can not only prolong sleep, but help athletes recover when injuries do happen.”
Athletes often place sleep on the backburner. In highly trained team sport athletes, 50 percent of athletes were considered poor sleepers and 28 percent had daytime sleepiness in a recent study published in the European Journal of Sport Science. The study concluded that athletes needed to learn more about their sleep schedules, sleep longer, and have better quality sleep.
Injury is a common occurrence in sports. In collegiate football alone, 8 out of every 1000 players are injured, according to a National Collegiate Athletic Association report. The way players behave during recovery from these injuries is critical for their chances of playing again.
For longer sleep and shorter recovery time, players should consider how they sleep and type of injury. Comfort products are designed to target specific areas of the body:
Lower Back, Hips, Pelvis: lumbar cushion, leg support pillow, seat cushion
Legs, Knees, Ankles, Feet: leg wedge, knee elevation cushion
“We want athletes to be as healthy and safe as possible, because both everyday exercise, and injury recovery time can have a huge impact on their success,” said Davis. “Our variety of comfort products can help.”
The Contour Cool Leg Pillow was recently featured in 12 NFL players’ training camp bags.
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Since the introduction and success of the Contour Pillow® in 1991, Contour Products, Inc, has sold more than 20 million products in the United States and 80 other countries. We design comfort solutions to improve the overall physical well-being of our customers and, ultimately, enhance their daily lifestyles. An emphasis on posture, ergonomics and support is what separates Contour Products from the competition. We take pride in our motto, “We Support You for Life.” Please visit us at www.contourliving.com for more information.
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