Low blood sugar, usually called hypoglycemia, has many causes. The most common one relates to our fast-paced lifestyle. Excessive sugar intake, frequent snacking, and caffeine or cola beverages contribute to this frequent malady. When the blood glucose level falls rapidly, emergency “fight-orflight” stress responses take over. The individual feels weak, very hungry, and frequently becomes irrational. Emotional reactions to hypoglycemic episodes vary from agitated to angry, depressed to suicidal. Personalities change rapidly, but return to normal function with some form of food.
Rather than frequent feedings such as the “six meal a day” diet, I recommend the following regimen: First, begin the day with a wholesome, hearty breakfast. Some whole grain cereal, bread, nut butter, or fruit makes a great way to start the day. Avoid coffee and frequent snacks. They both aggravate any tendency to low blood sugar. Mealtimes should be at regular intervals, usually five or six hours apart. Stress factors can affect hypoglycemia. Exercise is a great way to reduce or relieve stress. Try for an hour or two of extra sleep at night. Or find a weekend for a refreshing minivacation.
Careful testing of your blood, including the five-hour Glucose Tolerance Test (GTT), may help your medical advisor to “fine-tune” your dietary and lifestyle regimen. Most individuals can overcome this metabolic imbalance, particularly the so-called reactive hypoglycemia. This type comes several hours after a meal or sugar-rich snack. It responds very well to the remedies mentioned above. Rarely, tumors of the pancreas may produce abnormal secretions of insulin. In such case the symptoms of hypoglycemia occur during a fast, often early in the morning. Removal of the tumor is necessary to cure this uncommon condition. Finally, diabetes mellitus may be associated with hypoglycemia. It occurs in the context of early diabetes, erroneously termed borderline. Overdoses of insulin will produce hypoglycemia. They occur during vigorous exercise or at night. Adjusting the insulin dosage along with dietary modification will level the blood glucose fluctuations in all but the most “brittle” diabetics.
Showing posts with label relaxation. Show all posts
Showing posts with label relaxation. Show all posts
Tuesday, May 13, 2008
HYPOGLYCEMIA
Monday, May 12, 2008
DIABETES MELLITUS 2
This is associated first of all by the achieving and maintaining of an ideal body weight. Our third goal is the prevention or delay of the specific complications associated with diseases of the eye, kidney, and nerves. Finally, we try to stem the accelerating atherosclerosis to which the diabetic is particularly liable. Success in these therapies depends on how well the patient has been instructed and his conscientiousness in following directions. The avoidance of cigarette smoking, with regular daily exercise, the monitoring of the urine and blood sugar, cholesterol and triglycerides, blood pressure and body weight are all imperative. Basically, however, the treatment of diabetes revolves around an appropriate diet.
The dietary treatment must meet the basic nutritional requirements. These are usually the same as those of a nondiabetic patient and, of course, to be acceptable, taste, variety, economy, and other nutritional factors should be considered. The prevention of high blood sugar occurring after a meal is important to avoid aggravating the symptoms. On the other hand, if a person is taking insulin it is important to provide enough calories of the right type to prevent hypoglycemic reactions. Ideal body weight should be achieved as soon as possible. In order to delay the atherosclerotic complications, the diet should be low enough in fat and animal products to normalize the serum cholesterol and triglyceride levels.
The basic caloric requirement is dictated by age, ideal weight, physical activity, climate, and the patient’ s occupation. An approximate calculation can be obtained by multiplying the ideal weight in pounds by ten. Individuals who are less active or past middle age should reduce their calories somewhat. Meals should be regular, usually spaced 5-6 hours apart. They are ideally limited to two or three meals a day, the latter especially for those taking insulin. I recommend taking the greater number of calories at breakfast, in order to provide energy during the active part of the day. Suppers should be light, eaten several hours before going to bed.
Careful regulation of the insulin level can usually avoid the necessity of a bedtime snack. The fat content of the diet should definitely be reduced from the 40% eaten by the average American. Protein should also be reduced slightly. The remaining calories should be obtained from complex
carbohydrates. This can lower the insulin requirement dramatically, and in many maturity onset diabetics, make a need for the needle entirely unnecessary. Some dietary suggestions for diabetics, as used in my institution, are presented in the accompanying tables. Insulin therapy is usually necessary for diabetes of juvenile onset. Several types are available, having fast, intermediate, and long duration of action.
Most of the insulin used in the United States today contains 100 units per milliliter. This has helped considerably to standardize the syringes and simplify the self-administration of this hormone. Regular or crystalline insulin is the shortest acting and is usually used for emergencies. Its duration of action is 6 to 8 hours. Intermediate acting insulins, such as NPH or Lente have a peak effect in 8-12 hours and usually last for 24. The longer-acting insulins are seldom used. At times, a second small dose of intermediate insulin before bedtime is preferable to increasing the daily dose.
It is preferable to have a small amount of sugar spill in the urine during the day than achieve such rigid glucose control as to render the patient hungry all the time or prone to hypoglycemic reactions. Be sure to rotate the sites of injections and use sterile techniques in the administration of all insulin hormones. Although many diabetic patients develop antibodies to the insulin used, only a few, about 0.1% will develop insulin resistance. A regular exercise program helps, in combination with the low fat diet, to lower daily insulin requirement. Using the more convenient but less physiologic oral diabetic pills should be discouraged, because of numerous side effects, particularly an increased acceleration of vascular complications. Hope is definitely on the way for patients with diabetes, who will eat properly, exercise regularly, and keep their weight under control.
The dietary treatment must meet the basic nutritional requirements. These are usually the same as those of a nondiabetic patient and, of course, to be acceptable, taste, variety, economy, and other nutritional factors should be considered. The prevention of high blood sugar occurring after a meal is important to avoid aggravating the symptoms. On the other hand, if a person is taking insulin it is important to provide enough calories of the right type to prevent hypoglycemic reactions. Ideal body weight should be achieved as soon as possible. In order to delay the atherosclerotic complications, the diet should be low enough in fat and animal products to normalize the serum cholesterol and triglyceride levels.
The basic caloric requirement is dictated by age, ideal weight, physical activity, climate, and the patient’ s occupation. An approximate calculation can be obtained by multiplying the ideal weight in pounds by ten. Individuals who are less active or past middle age should reduce their calories somewhat. Meals should be regular, usually spaced 5-6 hours apart. They are ideally limited to two or three meals a day, the latter especially for those taking insulin. I recommend taking the greater number of calories at breakfast, in order to provide energy during the active part of the day. Suppers should be light, eaten several hours before going to bed.
Careful regulation of the insulin level can usually avoid the necessity of a bedtime snack. The fat content of the diet should definitely be reduced from the 40% eaten by the average American. Protein should also be reduced slightly. The remaining calories should be obtained from complex
carbohydrates. This can lower the insulin requirement dramatically, and in many maturity onset diabetics, make a need for the needle entirely unnecessary. Some dietary suggestions for diabetics, as used in my institution, are presented in the accompanying tables. Insulin therapy is usually necessary for diabetes of juvenile onset. Several types are available, having fast, intermediate, and long duration of action.
Most of the insulin used in the United States today contains 100 units per milliliter. This has helped considerably to standardize the syringes and simplify the self-administration of this hormone. Regular or crystalline insulin is the shortest acting and is usually used for emergencies. Its duration of action is 6 to 8 hours. Intermediate acting insulins, such as NPH or Lente have a peak effect in 8-12 hours and usually last for 24. The longer-acting insulins are seldom used. At times, a second small dose of intermediate insulin before bedtime is preferable to increasing the daily dose.
It is preferable to have a small amount of sugar spill in the urine during the day than achieve such rigid glucose control as to render the patient hungry all the time or prone to hypoglycemic reactions. Be sure to rotate the sites of injections and use sterile techniques in the administration of all insulin hormones. Although many diabetic patients develop antibodies to the insulin used, only a few, about 0.1% will develop insulin resistance. A regular exercise program helps, in combination with the low fat diet, to lower daily insulin requirement. Using the more convenient but less physiologic oral diabetic pills should be discouraged, because of numerous side effects, particularly an increased acceleration of vascular complications. Hope is definitely on the way for patients with diabetes, who will eat properly, exercise regularly, and keep their weight under control.
Sunday, May 11, 2008
DIABETES MELLITUS 1
We now turn to the common problems of metabolism that can often be treated, controlled, or prevented in a home setting. Knowledge of sugar diabetes is important, because of its high prevalence. This disease has been recognized from antiquity. Both Greek and Chinese writings have mentioned it; and in the sixteenth century Paracelsus initiated the study of the chemistry of diabetic urine. The word mellitus, introduced by Thomas Willis one hundred years later, describes the sweetness of the diabetic urine, “as if imbued with honey.” This rapidly led to a dietary approach to this disease, until finally Langerhans, a medical student, in 1869 described the islets in the pancreas where the basic production of insulin occurs. Two Canadians, Banting and Best, finally prepared the extract from dog pancreas that was capable of reducing the elevated blood glucose level. A fascinating long history of discoveries marks the approaches to understanding and treating this common disorder.
It is estimated that there are about 200 million diabetics in the world and approximately 4.2 million in the United States. This disease is more frequent in older people. Hence, as the population grows and becomes older, diabetes will continue to increase. With treatment, the life expectancy of the diabetic is increasing, and since inheritance is an important factor, the more diabetics that have children, the greater will be the prevalence of this disease, Obesity is also on the rise and appears to precipitate diabetes among those predisposed to it.
Next to obesity and thyroid disorders, diabetes is the third most common problem in metabolism. Interrelated are the metabolic or hormone, and vascular or long-termed components of this disease. The latter consist of an accelerated arteriosclerosis that leads to premature aging and particularly affects the eyes and the kidneys. Gangrene of the foot, arteriosclerotic heart disease, blindness, and kidney failure (uremia) are the most frequent manifestations of the vascular syndrome. Statistically, the diabetic is faced, not only with a decreased life expectancy, but also with the eventual possibility of disabling complications.
The early detection of diabetes first involves a high index of suspicion. This disease is two and half times more frequent in relatives of known diabetics. Furthermore, 85% of diabetic patients were or are overweight. Four out of five diabetics are over 45 years of age. Mothers who deliver large babies have a high potential for the development of diabetes.The simplest screening test for this disorder is a urinalysis for sugar.
Measurement of the blood sugar (glucose) level in the fasting patient should also be encouraged as a screening tool. The five-hour Glucose Tolerance Test is less commonly performed for diabetes, but is usually used to diagnose and evaluate hypoglycemia. Pathologic changes occur with the passage of time in diabetes, and seem accelerated by failure to control this disease. The
islets of Langerhans in the pancreas typically deteriorate, resulting in the lack of insulin production. Atherosclerosis occurs earlier in a diabetic patient, often leading to coronary artery disease and stroke as the most frequent cause of death. These also occur from the lack of insulin production. The eyes show changes after 10 to 1 5 years of diabetes. Small retinal hemorrhages, dilated sacs in the weakened blood vessel (aneurysms), and waxy patches (exudates) develop.
Later a dangerous type of new blood vessel forms, then further hemorrhages and gradual or sudden loss of vision. Although marvelous advances in the diagnosis and treatment of these visual complications have been made, diabetic eye disease remains the second most frequent cause of blindness in the United States. Increased tendencies toward cataract formation also occur. In the kidney, characteristic damage to the filtering unit (glomerulus) progresses to destroy renal function. Infections of the kidney and urinary tract are common, and many patients go on to develop high blood pressure, serious loss of protein, and later kidney failure.
The symptoms of diabetes, as mentioned above, are multiple. Increased fatigability and weakness is common. The diagnosis is frequently suggested by history of increased thirst (polydipsia), increased urination (polyuria), and excessive hunger (polyphagia) in association with weight loss. Long standing disease is reflected in the pathologic changes mentioned above.
Two typical types of diabetes mellitus are seen. The juvenile onset type is characterized by a rapid onset, with instable diabetes, associated with loss of weight and strength, irritability, and the three “polys” mentioned above.
Insulin therapy is mandatory in this type of patient and long-term medical counseling is needed. The second type of diabetes is termed maturity onset. Frequently symptoms are minimal or absent at first. Weight loss or weight gain may be present. These may be increased tendency to urinary infections or Vaginitis. Blurred or decreased vision, anemia, loss of sensation, or other neurologic problems may send the patient to the physician. Since many patients are obese, the reduction of weight associated with a careful diet can bring a return of health to most people who will cooperate with simple health principles.
The treatment of diabetes involves several basic principles. Doctors aim to correct the underlying metabolic abnormalities and thereby reduce diabetic symptoms.
It is estimated that there are about 200 million diabetics in the world and approximately 4.2 million in the United States. This disease is more frequent in older people. Hence, as the population grows and becomes older, diabetes will continue to increase. With treatment, the life expectancy of the diabetic is increasing, and since inheritance is an important factor, the more diabetics that have children, the greater will be the prevalence of this disease, Obesity is also on the rise and appears to precipitate diabetes among those predisposed to it.
Next to obesity and thyroid disorders, diabetes is the third most common problem in metabolism. Interrelated are the metabolic or hormone, and vascular or long-termed components of this disease. The latter consist of an accelerated arteriosclerosis that leads to premature aging and particularly affects the eyes and the kidneys. Gangrene of the foot, arteriosclerotic heart disease, blindness, and kidney failure (uremia) are the most frequent manifestations of the vascular syndrome. Statistically, the diabetic is faced, not only with a decreased life expectancy, but also with the eventual possibility of disabling complications.
The early detection of diabetes first involves a high index of suspicion. This disease is two and half times more frequent in relatives of known diabetics. Furthermore, 85% of diabetic patients were or are overweight. Four out of five diabetics are over 45 years of age. Mothers who deliver large babies have a high potential for the development of diabetes.The simplest screening test for this disorder is a urinalysis for sugar.
Measurement of the blood sugar (glucose) level in the fasting patient should also be encouraged as a screening tool. The five-hour Glucose Tolerance Test is less commonly performed for diabetes, but is usually used to diagnose and evaluate hypoglycemia. Pathologic changes occur with the passage of time in diabetes, and seem accelerated by failure to control this disease. The
islets of Langerhans in the pancreas typically deteriorate, resulting in the lack of insulin production. Atherosclerosis occurs earlier in a diabetic patient, often leading to coronary artery disease and stroke as the most frequent cause of death. These also occur from the lack of insulin production. The eyes show changes after 10 to 1 5 years of diabetes. Small retinal hemorrhages, dilated sacs in the weakened blood vessel (aneurysms), and waxy patches (exudates) develop.
Later a dangerous type of new blood vessel forms, then further hemorrhages and gradual or sudden loss of vision. Although marvelous advances in the diagnosis and treatment of these visual complications have been made, diabetic eye disease remains the second most frequent cause of blindness in the United States. Increased tendencies toward cataract formation also occur. In the kidney, characteristic damage to the filtering unit (glomerulus) progresses to destroy renal function. Infections of the kidney and urinary tract are common, and many patients go on to develop high blood pressure, serious loss of protein, and later kidney failure.
The symptoms of diabetes, as mentioned above, are multiple. Increased fatigability and weakness is common. The diagnosis is frequently suggested by history of increased thirst (polydipsia), increased urination (polyuria), and excessive hunger (polyphagia) in association with weight loss. Long standing disease is reflected in the pathologic changes mentioned above.
Two typical types of diabetes mellitus are seen. The juvenile onset type is characterized by a rapid onset, with instable diabetes, associated with loss of weight and strength, irritability, and the three “polys” mentioned above.
Insulin therapy is mandatory in this type of patient and long-term medical counseling is needed. The second type of diabetes is termed maturity onset. Frequently symptoms are minimal or absent at first. Weight loss or weight gain may be present. These may be increased tendency to urinary infections or Vaginitis. Blurred or decreased vision, anemia, loss of sensation, or other neurologic problems may send the patient to the physician. Since many patients are obese, the reduction of weight associated with a careful diet can bring a return of health to most people who will cooperate with simple health principles.
The treatment of diabetes involves several basic principles. Doctors aim to correct the underlying metabolic abnormalities and thereby reduce diabetic symptoms.
Saturday, May 10, 2008
SYMPTOMS RELATED TO THE ENDOCRINE SYSTEM
We now present a few common symptoms and the possible relationships to specific endocrine diseases. Clinical experience is certainly important in interpreting these relationships. Nevertheless, the suspicion that there is something wrong is often the first step toward an accurate diagnosis.
Weakness and increased fatigability are without doubt the most frequent symptom of adults seeking medical diagnosis. In the majority, these complaints derive primarily from emotional or psychological disturbances. When hormone abnormalities are suspected, one should inquire first whether the symptoms have been accompanied by weight loss. If so, insufficiency of the adrenal gland, overactivity of the thyroid, and diabetes mellitus should be considered.
Adrenal insufficiency is usually accompanied by increased pigmentation, low blood pressure, and perhaps salt craving. Hyperthyroidism is suggested by goiter (enlargement of the thyroid gland), bulging eye changes, tremor, and heat intolerance. Sugar diabetes is usually accompanied by excessive urination and increased thirst. Without weight loss, but with symptoms of weakness and fatigability one could consider underactive thyroid, underactive pituitary gland, overactive parathyroid gland with high calcium levels, and hypersecretions of aldosterone, another hormone from the adrenal gland regulating the salt balance. The first of these are associated with hypoactive reflexes, intolerance to cold, dry skin. Hypopituitarism is suggested by delayed or absent menstrual cycle, impotence, decreased tolerance to cold, hypoglycemia, and low blood pressure. Hyperparathyroidism is usually associated with bone pain, kidney stones, and increased urination. Elevated aldosterone levels are accompanied by high blood pressure, muscle weakness, and signs of potassium depletion.
Menstrual irregularities are associated with four major hormone disturbances. Primary failure of the ovaries prior to a natural menopause is characterized by hot flushes, weight gain, emotional instability. Secondary ovarian failure, associated with reduced stimulating hormones from the
pituitary gland is often related to diseases in the thyroid or adrenal.
Underactive thyroid gland is often associated with excessive menstruation, as well as decreased flow. The final, but much more rare syndrome is seen in conjunction with adrenal gland dysfunction. The menstrual irregularities in this case are usually associated with increased muscle development, increased body hair (hirsutism) and other signs of masculinization. The use of birth control pills should always be investigated as a cause of menstrual irregularity.
Breast changes are also commonly associated with hormone disorders. Enlargement of the breast in males (gynecomastia) occurs normally at puberty and may persist through adolescence. Rarely, hormone-secreting tumors of the adrenal gland or testes may also produce these problems.
Several varieties of drugs may cause breast changes as well. Abnormal lactation (galactorrhea) is sometimes observed in-patients with tumors of the pituitary gland. A number of drugs, including some antihypertensive and tranquilizing preparations may also produce this problem. Hypertension may also be associated with hormone disorders, although it is more commonly related to stress, salt intake, and obesity. Cushing’s syndrome or adrenal gland excess can definitely cause high blood pressure and should be considered if unusual obesity, associated with a tendency to bruising, is present. An episodic hypertension is caused by secretion from the adrenal medullary tumor called pheochromocytoma. The picture of rapid heart rate, nervousness, sweating, although classic, is infrequent. Increased secretion of the parathyroid hormone or the adrenal hormone aldosterone can also cause hypertension, and should be excluded in complete diagnosis of the problem.
Obesity suggests the possibility of a hormone disturbance, but it is usually caused by habitually increased food intake or deep-seated emotional problems. Diabetes should definitely be investigated and excluded in the presence of obesity, particularly in adults. Thyroid disorders are commonly related and can be evaluated with simple blood measurements. One must also
consider the possibility of problems induced by hormone administration, as we see the frequent prescribing of cortisone preparations, thyroid or sex hormone in nonspecific therapies for varying symptoms. These so-called iatrogenic (physician caused) problems can often be improved by the discontinuance of the offending drug.
Weakness and increased fatigability are without doubt the most frequent symptom of adults seeking medical diagnosis. In the majority, these complaints derive primarily from emotional or psychological disturbances. When hormone abnormalities are suspected, one should inquire first whether the symptoms have been accompanied by weight loss. If so, insufficiency of the adrenal gland, overactivity of the thyroid, and diabetes mellitus should be considered.
Adrenal insufficiency is usually accompanied by increased pigmentation, low blood pressure, and perhaps salt craving. Hyperthyroidism is suggested by goiter (enlargement of the thyroid gland), bulging eye changes, tremor, and heat intolerance. Sugar diabetes is usually accompanied by excessive urination and increased thirst. Without weight loss, but with symptoms of weakness and fatigability one could consider underactive thyroid, underactive pituitary gland, overactive parathyroid gland with high calcium levels, and hypersecretions of aldosterone, another hormone from the adrenal gland regulating the salt balance. The first of these are associated with hypoactive reflexes, intolerance to cold, dry skin. Hypopituitarism is suggested by delayed or absent menstrual cycle, impotence, decreased tolerance to cold, hypoglycemia, and low blood pressure. Hyperparathyroidism is usually associated with bone pain, kidney stones, and increased urination. Elevated aldosterone levels are accompanied by high blood pressure, muscle weakness, and signs of potassium depletion.
Menstrual irregularities are associated with four major hormone disturbances. Primary failure of the ovaries prior to a natural menopause is characterized by hot flushes, weight gain, emotional instability. Secondary ovarian failure, associated with reduced stimulating hormones from the
pituitary gland is often related to diseases in the thyroid or adrenal.
Underactive thyroid gland is often associated with excessive menstruation, as well as decreased flow. The final, but much more rare syndrome is seen in conjunction with adrenal gland dysfunction. The menstrual irregularities in this case are usually associated with increased muscle development, increased body hair (hirsutism) and other signs of masculinization. The use of birth control pills should always be investigated as a cause of menstrual irregularity.
Breast changes are also commonly associated with hormone disorders. Enlargement of the breast in males (gynecomastia) occurs normally at puberty and may persist through adolescence. Rarely, hormone-secreting tumors of the adrenal gland or testes may also produce these problems.
Several varieties of drugs may cause breast changes as well. Abnormal lactation (galactorrhea) is sometimes observed in-patients with tumors of the pituitary gland. A number of drugs, including some antihypertensive and tranquilizing preparations may also produce this problem. Hypertension may also be associated with hormone disorders, although it is more commonly related to stress, salt intake, and obesity. Cushing’s syndrome or adrenal gland excess can definitely cause high blood pressure and should be considered if unusual obesity, associated with a tendency to bruising, is present. An episodic hypertension is caused by secretion from the adrenal medullary tumor called pheochromocytoma. The picture of rapid heart rate, nervousness, sweating, although classic, is infrequent. Increased secretion of the parathyroid hormone or the adrenal hormone aldosterone can also cause hypertension, and should be excluded in complete diagnosis of the problem.
Obesity suggests the possibility of a hormone disturbance, but it is usually caused by habitually increased food intake or deep-seated emotional problems. Diabetes should definitely be investigated and excluded in the presence of obesity, particularly in adults. Thyroid disorders are commonly related and can be evaluated with simple blood measurements. One must also
consider the possibility of problems induced by hormone administration, as we see the frequent prescribing of cortisone preparations, thyroid or sex hormone in nonspecific therapies for varying symptoms. These so-called iatrogenic (physician caused) problems can often be improved by the discontinuance of the offending drug.
Friday, May 9, 2008
URINARY RETENTION
Inability to void may develop abruptly, but is usually preceded by a history of diminished size and force of the urinary system, hesitancy, nocturnal urination, and dribbling. Many of these individuals are older men, having developed gradual prostate enlargement, but scarring and stricture from infection in the urinary tract can also produce these symptoms.
One of the most important ways of relieving these conditions, short of actual surgical cure, is the use of the urinary catheter. Unless the obstruction is severe this soft, flexible tube with a rounded end can be passed successfully into the bladder in most people. The catheter should be sterilized, the opening of the urethra (meatus) cleansed carefully with antiseptic solution, and with appropriate lubrication the catheter passed gently into the bladder. Usually relief is obtained and this technique is easily learned at home thus allowing either for the necessary time to seek medical care or a chronic relief in older patients deemed unsuitable for surgery.
The Foley catheter, which contains an inflatable balloon, can be used for indwelling drainage of the bladder. This, connected to a closed, sterile system of collection can provide comfort for a longer time. However, infection mayresult from the presence of this foreign substance after only two to three days.
In association with gentle catheter placement techniques, bladder irrigation may be learned. Different patients require varying intervals between catheter change and this can often be prolonged by the use of irrigating solutions. Some of these inhibit bacterial formation and others improve patency of the catheter by reducing bladder sludge. All instrumentation of the bladder may produce hematuria or the presence of blood. Persistence of this and other urinary symptoms should cause a patient to seek counsel from a competent physician.
Although the urinary tract is complex and mysterious it is usually amenable to simple home remedies. The early use of these preventive measures can frequently restore health before chronic illness or disability becomes a problem.
One of the most important ways of relieving these conditions, short of actual surgical cure, is the use of the urinary catheter. Unless the obstruction is severe this soft, flexible tube with a rounded end can be passed successfully into the bladder in most people. The catheter should be sterilized, the opening of the urethra (meatus) cleansed carefully with antiseptic solution, and with appropriate lubrication the catheter passed gently into the bladder. Usually relief is obtained and this technique is easily learned at home thus allowing either for the necessary time to seek medical care or a chronic relief in older patients deemed unsuitable for surgery.
The Foley catheter, which contains an inflatable balloon, can be used for indwelling drainage of the bladder. This, connected to a closed, sterile system of collection can provide comfort for a longer time. However, infection mayresult from the presence of this foreign substance after only two to three days.
In association with gentle catheter placement techniques, bladder irrigation may be learned. Different patients require varying intervals between catheter change and this can often be prolonged by the use of irrigating solutions. Some of these inhibit bacterial formation and others improve patency of the catheter by reducing bladder sludge. All instrumentation of the bladder may produce hematuria or the presence of blood. Persistence of this and other urinary symptoms should cause a patient to seek counsel from a competent physician.
Although the urinary tract is complex and mysterious it is usually amenable to simple home remedies. The early use of these preventive measures can frequently restore health before chronic illness or disability becomes a problem.
Sunday, March 2, 2008
How The Skin Works
The largest organ of the body is the skin. Some writers have called it “keyboard of the hydrotherapist.” Through the numerous blood vessels and nerves of our skin, and their reflex connections with the internal organs, practically every organ of the body can be influenced by applications of heat or cold to the skin surface. Small muscle bundles are found in the dermis, connected with the hair follicles. Contraction of these arrectores pilorum muscles cause the hair to stand erect, producing a peculiar roughness of the skin known as “goose flesh.” Applications of cold or sensations of chilliness can bring this condition. With cold, the skin also becomes blanched, as blood squeezes out of the vessels by this muscular contraction. An enormous network of lymphatic vessels, veins, and capillaries is present. These tiny tubes that constantly convey fluid back to the heart contain thousands of valves and nerve fibers. This gives them the ability to
shift blood flow from one area to another.
Several times a minute, changes occur in the diameter of our blood vessels. As they contract and become smaller, blood is forced onward. During the relaxing or dilating phase, they fill with blood. This “pumping” action is another powerful factor in the circulation of these vital fluids. It is sometimes called the “peripheral heart.” Circulation slows when the nerve control of these vessels is interfered with, and the extremity becomes dusky in color and cold. Paralysis succeeding a stroke, infectious diseases, and even emotional problems can alter the flow of blood in the skin. This adds to the burden on our heart, making it work under a disadvantage. Contrasting temperatures of hydrotherapy treatments produce powerful circulatory reactions, which enhance these rhythmic changes and alternating contractions in the blood vessels of the skin. Massage also aids the return of lymph to the heart, and briefly empties the veins when it is done properly. Movement of a limb by active exercise likewise enhances the circulation. Since the body weight is 1/13 blood and about1/4 lymph (interstitial fluid), a large amount of fluid can be affected when hydrotherapy applications are given. Results are seen in the body as a whole.
Sweat glands are found throughout the entire skin, but are especially numerous in the underarms (axillae), the palms, and the soles. It is estimated that 1 square cm. of skin on the palm may have about 3,000 of these tiny “mouths.” Estimating the total surface of their ducts at 11,000 square feet, it appears obvious that this secretory function is of considerable importance.
Sweat is about 98% water, but contains small traces of impurities, which are thrown off from the skin. It also contains assorted salts, such as sodium chloride. About twice as much water is excreted by the skin as the lungs give off each day! When the excretory function of the kidneys is diseased, the sweat becomes loaded with toxins. Unfortunately, the sweat glands may also be diseased when kidney afflictions are of long duration. To encourage free perspiration during a hydrotherapy treatment, it is appropriate to drink water before and during the applications. Hot drinks are very helpful. An environment that is warm, comfortable, quiet, and free of stress is likewise beneficial.
Certain diseases produce such alteration in the ability of sweat glands to eliminate heat that extreme precautions must be made in giving these treatments. Extensive burns may destroy the skin nerves and abolish normal reflexes that occur in response to temperature. Alcohol intoxication may obliterate the response to heat, making heat stroke a distinct possibility if appropriate precautions are not taken. Reflex effects on distant organs are also influenced by damage to nerve endings in the skin. The perception of heat and cold, our control of circulation, and the beneficial effect derived from hydrotherapy treatments may be compromised in numerous diseases. Careful observation and study are essential, along with medical consultation
where indicated.
shift blood flow from one area to another.
Several times a minute, changes occur in the diameter of our blood vessels. As they contract and become smaller, blood is forced onward. During the relaxing or dilating phase, they fill with blood. This “pumping” action is another powerful factor in the circulation of these vital fluids. It is sometimes called the “peripheral heart.” Circulation slows when the nerve control of these vessels is interfered with, and the extremity becomes dusky in color and cold. Paralysis succeeding a stroke, infectious diseases, and even emotional problems can alter the flow of blood in the skin. This adds to the burden on our heart, making it work under a disadvantage. Contrasting temperatures of hydrotherapy treatments produce powerful circulatory reactions, which enhance these rhythmic changes and alternating contractions in the blood vessels of the skin. Massage also aids the return of lymph to the heart, and briefly empties the veins when it is done properly. Movement of a limb by active exercise likewise enhances the circulation. Since the body weight is 1/13 blood and about1/4 lymph (interstitial fluid), a large amount of fluid can be affected when hydrotherapy applications are given. Results are seen in the body as a whole.
Sweat glands are found throughout the entire skin, but are especially numerous in the underarms (axillae), the palms, and the soles. It is estimated that 1 square cm. of skin on the palm may have about 3,000 of these tiny “mouths.” Estimating the total surface of their ducts at 11,000 square feet, it appears obvious that this secretory function is of considerable importance.
Sweat is about 98% water, but contains small traces of impurities, which are thrown off from the skin. It also contains assorted salts, such as sodium chloride. About twice as much water is excreted by the skin as the lungs give off each day! When the excretory function of the kidneys is diseased, the sweat becomes loaded with toxins. Unfortunately, the sweat glands may also be diseased when kidney afflictions are of long duration. To encourage free perspiration during a hydrotherapy treatment, it is appropriate to drink water before and during the applications. Hot drinks are very helpful. An environment that is warm, comfortable, quiet, and free of stress is likewise beneficial.
Certain diseases produce such alteration in the ability of sweat glands to eliminate heat that extreme precautions must be made in giving these treatments. Extensive burns may destroy the skin nerves and abolish normal reflexes that occur in response to temperature. Alcohol intoxication may obliterate the response to heat, making heat stroke a distinct possibility if appropriate precautions are not taken. Reflex effects on distant organs are also influenced by damage to nerve endings in the skin. The perception of heat and cold, our control of circulation, and the beneficial effect derived from hydrotherapy treatments may be compromised in numerous diseases. Careful observation and study are essential, along with medical consultation
where indicated.
Thursday, October 18, 2007
Relaxation Techniques
Breath Focus
What Is It? Focusing on slow, deep breathing and gently disengaging the mind from distracting thoughts and sensations
Especially Beneficial: If you have an eating disorder or tend to hold in your stomach (may help you focus on your body in healthier ways)
May Not Be Suitable: If you have health problems that make breathing difficult, such as respiratory ailments or congestive heart failure
What Is It? Focusing on slow, deep breathing and gently disengaging the mind from distracting thoughts and sensations
Especially Beneficial: If you have an eating disorder or tend to hold in your stomach (may help you focus on your body in healthier ways)
May Not Be Suitable: If you have health problems that make breathing difficult, such as respiratory ailments or congestive heart failure
Progressive Muscle Relaxation
What Is It? Tensing and relaxing all the muscles of the body from head to toe in a progressive sequence
Especially Beneficial: At times when your mind is racing or if you have trouble sensing and releasing tension
May Not Be Suitable: If you have an eating disorder or have had recent surgery that affects body image or if you have a condition that makes tensing the body especially uncomfortable
Mindfulness Meditation
What Is It? Breathing deeply while staying in the moment by deliberately focusing on thoughts and sensations that arise during the meditation session
Especially Beneficial: If racing thoughts make other forms of meditation difficult
May Not Be Suitable: If you find it too hard to commit the thirty to forty-five minutes suggested
Friday, September 28, 2007
Dreams Can Reflect Past and Present Life
By exerting your willpower you can eat correctly, get enough exercise and breathe deeply – but you cannot sleep soundly by willpower alone. Through activity of the body and the brain you can cause weariness – but that will not insure you perfect rest. You may be too tired or too mentally excited to sleep. If you, for example, were watching a TV movie of violence, slaying characters and solving crimes you may find sleep reluctant. Don’t waste time watching TV violence – it causes restless sleep and even nightmares! But, when the brain and body are moderately and wisely used, then sweet, sane sleep follows.
However, too much sleep is often worse than too little. You can drug yourself with sleep to the point of stupidity, causing the blood circulation in the brain to become overactive and invoke frightening dreams. Fantasy can rise from the subconscious. Grimly, dreams can plunge you into past, old apprehensions and old worries again! Dreams can grow more distressful with age! And with weary relief we wake to reality again! Yet, isn’t it strange? We have life’s experience to draw on and dreams vary, reflecting experiences. It’s healthy lifestyle living with sound sleep that lets us enjoy more life-changing, uplifting, spiritual, guiding dreams. Web: www.sleeps.com
However, too much sleep is often worse than too little. You can drug yourself with sleep to the point of stupidity, causing the blood circulation in the brain to become overactive and invoke frightening dreams. Fantasy can rise from the subconscious. Grimly, dreams can plunge you into past, old apprehensions and old worries again! Dreams can grow more distressful with age! And with weary relief we wake to reality again! Yet, isn’t it strange? We have life’s experience to draw on and dreams vary, reflecting experiences. It’s healthy lifestyle living with sound sleep that lets us enjoy more life-changing, uplifting, spiritual, guiding dreams. Web: www.sleeps.com
Thursday, September 27, 2007
To Enjoy Your Daily Walk Is Important
Your walking should never be done self-consciously, no heel and toe routine and no time limiting. Let it be the most functional and enjoyable of exercises. Walk naturally – with head high, spine stretched up, chest out and tummy in. Swing your hips, arms and body into action. Walk as though your legs began at the middle of your torso. Breathe deeply! You will feel physical elation and will carry yourself proudly with body erect and arms swinging easily from your shoulders.
Move at your own pace, with a free spirit and a light heart. If you want, listen to motivational tapes or music. As you walk, your body ceases to matter, you become as near a poet and nature philosopher as you will ever be.
Walk your worries away! As blood courses through your arteries, cleansing and nourishing your body, you are filled with a sense of well-being that clears your mind of troubles and nourishes it with positive thoughts. As we stride along on our hike, we say to ourselves and sometimes aloud with each step – Health! Strength! Youth! Vitality! Love! for Eternity!
It’s beneficial to also take a hiking tour once a year. Select interesting areas which you, your family and friends would like to see, and hike about 15 miles daily. You will broaden your knowledge of our beautiful planet and of Mother Nature, as well as help to build a more powerful, healthier and long-lasting heart. The websites listed below will help you in your selection.
Wednesday, September 26, 2007
The Highway to Higher Health and Happiness
Health and Happiness! To us, these seem inseparable. Our motto is: To make my body a temple pure, wherein I live serene. Promoting the welfare of our hearts and bodies is a loving, religious task. By Health we don’t mean the everyday variety that consists of not being sick. We are referring to what we call the Higher Health – a sense of amazing well-being that makes a person proud to say with gusto, I am feeling great today!
We all agree that the chief aim of life is happiness! There is but one main avenue to happiness that we can recommend with confidence . . . and that is the Highway to Higher Health! Without balanced health – physically, mentally, spiritually and emotionally – it’s difficult to have true happiness. The healthy ditchdigger is more in love with life than the sick, flabby millionaire. Good Health is the prime factor in attaining True Happiness. Keep your body healthy and fit and your mind and heart 52 Risk Factors of Angioplasty on Women will rejoice in joy being a radiant health crusader!
Monday, September 24, 2007
Your Hormones Doing If You Are sleeping
When you were young, your mother may have told you that you need to get enough sleep to grow strong and tall. She may have been right! Deep sleep triggers more release of growth hormone, which fuels growth in children and boosts muscle mass and the repair of cells and tissues in children and adults. Sleep’s effect on the release of sex hormones also encourages puberty and fertility. Consequently, women who work at night and tend to lack sleep are, therefore, more likely to have trouble conceiving or to miscarry.
Your mother also probably was right if she told you that getting a good night’s sleep on a regular basis would help keep you from getting sick and help you get better if you do get sick. During sleep, your body creates more cytokines—cellular hormones that help the immune system fight various infections. Lack of sleep can reduce the ability to fight off common infections. Research also reveals that a lack of sleep can reduce the body’s response to the flu vaccine. For example, sleep-deprived volunteers given the flu vaccine produced less than half as many flu antibodies as those who were well rested and given the same vaccine.
Although lack of exercise and other factors are important contributors, the current epidemic of diabetes and obesity appears to be related, at least in part, to chronically getting inadequate sleep. Evidence is growing that sleep is a powerful regulator of appetite, energy use, and weight control. During sleep, the body’s production of the appetite suppressor leptin increases, and the appetite stimulant grehlin decreases. Studies find that the less people sleep, the more likely they are to be overweight or obese and prefer eating foods that are higher in calories and carbohydrates. People who report an average total sleep time of 5 hours a night, for example, are much more likely to become obese compared to people who sleep 7–8 hours a night.
A number of hormones released during sleep also control the body’s use of energy. A distinct rise and fall of blood sugar levels during sleep appears to be linked to sleep stage. Not getting enough sleep overall or enough of each stage of sleep disrupts this pattern. One study found that, when healthy young men slept only 4 hours a night for 6 nights in a row, their insulin and blood sugar levels mimicked those seen in people who were developing diabetes. Another study found that women who slept less than 7 hours a night were more likely to develop diabetes over time than those who slept between 7 and 8 hours a night.
Your mother also probably was right if she told you that getting a good night’s sleep on a regular basis would help keep you from getting sick and help you get better if you do get sick. During sleep, your body creates more cytokines—cellular hormones that help the immune system fight various infections. Lack of sleep can reduce the ability to fight off common infections. Research also reveals that a lack of sleep can reduce the body’s response to the flu vaccine. For example, sleep-deprived volunteers given the flu vaccine produced less than half as many flu antibodies as those who were well rested and given the same vaccine.
Although lack of exercise and other factors are important contributors, the current epidemic of diabetes and obesity appears to be related, at least in part, to chronically getting inadequate sleep. Evidence is growing that sleep is a powerful regulator of appetite, energy use, and weight control. During sleep, the body’s production of the appetite suppressor leptin increases, and the appetite stimulant grehlin decreases. Studies find that the less people sleep, the more likely they are to be overweight or obese and prefer eating foods that are higher in calories and carbohydrates. People who report an average total sleep time of 5 hours a night, for example, are much more likely to become obese compared to people who sleep 7–8 hours a night.
A number of hormones released during sleep also control the body’s use of energy. A distinct rise and fall of blood sugar levels during sleep appears to be linked to sleep stage. Not getting enough sleep overall or enough of each stage of sleep disrupts this pattern. One study found that, when healthy young men slept only 4 hours a night for 6 nights in a row, their insulin and blood sugar levels mimicked those seen in people who were developing diabetes. Another study found that women who slept less than 7 hours a night were more likely to develop diabetes over time than those who slept between 7 and 8 hours a night.
Thursday, September 20, 2007
Learn to Live Joyously with Yourself
Remember you came into this world alone and leave it alone. It’s nice to have a good family, friends and a mate, but – above all – you must learn to love living with yourself. Don’t become too intimate with too many people because “familiarity often breeds contempt”. Maintain a high personal dignity level, even with yourself. You must be good company for yourself. We have never been bored in our lives. We go on long hikes and get to understand ourselves better. As we grow to understand ourselves better, we get to understand other humans more.
Lead a busy, happy, creative life. If you follow , you are going to be busy! You will have a happy, well-rounded, balanced day with your meditation and prayer, your exercises and deep breathing, healthy eating program and reading new, instructive books, plus continuing with your daily work. A busy person is a happy person with little time to worry. Life becomes a great adventure. Enjoy every minute of it! We only get 24 precious hours a day. No one gets more – be they king, queen or billionaire. So live each day as though it were your last! Make every minute count! Time is too precious to waste. When someone says, “I have to kill time, I’m bored,” we think, “How sad!” Now, accept new challenges. Don’t be afraid to tackle any job or chore, no matter how big! Get going and start living successfully now!
Thursday, September 13, 2007
Learn to Anticipate Life’s Next Moves
If you do then you need only take the actions most needed, and you will not waste precious energy rushing around trying this, that, and the other thing until you get it right. Great athletes know how to enhance their performance through anticipating the competition. Retired Miami Dolphin Dan Marino could always come up to the line of scrimmage and have a very accurate idea of where his opponents were going to move. Wayne Gretsky, one of the greatest hockey players of all time, could always see the puck coming two moves away. He knew so much about his game and the people he played against that he could almost always guess what the opposition—and his fellow teammates—were going to do next. Tiger Woods has the same gift.
In life, we need not only to be aware of what’s going on in the here and now but also to be able to look down the road and see what’s approaching. Some blows are inevitable, and the best we can do is to see them coming and try to limit the damage. Others we can prepare for so that we don’t have to sustain damage.
(This Post for tags : Health, healthy, Healthy live, Healthy Tips, Live Tips, Healthy Live Tips )
General George S. Patton once wrote: “I have studied the enemy all my life. I have read the memoirs of his generals and his leaders. I have even read his philosophers and listened to his music. I have studied in great detail the account of every damned one of his battles. I know exactly how he will react under any given set of circumstances.”
All of us need to learn how to patiently study and understand
those we compete against in life and in the workplace. Always focus on the big picture and anticipate the future. Some tips for doing this include:
• Head off the younger, less experienced coworker who is after your job.
• Read the signs of your industry and see when things are going to make a downturn or a major shift—and be ready.
• See that tremendous opportunity down the road and position yourself so that you are ready to grasp it when it presents itself to you.
• Never become complacent in your career or in any other area of your life. Educate yourself about new developments in your field and make yourself available for new training opportunities.
• Seek out willing mentors who can honestly evaluate your skills and teach you things you could never learn otherwise.
The ability to look ahead and accurately foresee the next move will give you a performance edge that those who spend their lives rushing around to catch up just won’t be able to match.
(This Post for tags : Health, healthy, Healthy live, Healthy Tips, Live Tips, Healthy Live Tips )
General George S. Patton once wrote: “I have studied the enemy all my life. I have read the memoirs of his generals and his leaders. I have even read his philosophers and listened to his music. I have studied in great detail the account of every damned one of his battles. I know exactly how he will react under any given set of circumstances.”
All of us need to learn how to patiently study and understand
those we compete against in life and in the workplace. Always focus on the big picture and anticipate the future. Some tips for doing this include:
• Head off the younger, less experienced coworker who is after your job.
• Read the signs of your industry and see when things are going to make a downturn or a major shift—and be ready.
• See that tremendous opportunity down the road and position yourself so that you are ready to grasp it when it presents itself to you.
• Never become complacent in your career or in any other area of your life. Educate yourself about new developments in your field and make yourself available for new training opportunities.
• Seek out willing mentors who can honestly evaluate your skills and teach you things you could never learn otherwise.
The ability to look ahead and accurately foresee the next move will give you a performance edge that those who spend their lives rushing around to catch up just won’t be able to match.
Saturday, September 8, 2007
Cultivate Healthy and Loving Relationships
While codependence serves no one, working to create healthy and emotionally stable relationships in our lives does much to keep our stress levels low. In their book Feeling Good Is Good for You: How Pleasure Can Boost Your Immune System and Lengthen Your Life, Drs. Carl Charnetski and Francis Brennan point out that we are at our happiest and healthiest when we have loving people in our lives. Studies have shown that chronically lonely people have greater instances of illness, lower levels of life satisfaction, and even earlier death rates than people who have significant others in their lives. The authors write: “Do you have people to lean on, people to talk to you, people to tell you that, despite your doubts, everything will work out? That’s emotional support, and it can come from anyone—a lover, parents, other family members, friends, neighbors, acquaintances at the gym or country club, members of a church group, coworkers, the bowling league, even seemingly impersonal cyber-friends on the internet.”
Although the research is still in its infancy a growing number of studies have shown that people who are in good marriages or love relationships live longer. These individuals have stronger immune systems, have fewer hospital stays and less serious diagnosis upon admission, are less likely to die in the hospital, and are less likely to be placed in nursing homes upon discharge. Even cancer does not seem to progress as rapidly in their bodies.
On the other hand, getting out of a bad marriage or relationship has been shown to be one of the best methods for managing stress and improving your overall health and immune function. The stress of a toxic relationship can make you physically sick.
Although the research is still in its infancy a growing number of studies have shown that people who are in good marriages or love relationships live longer. These individuals have stronger immune systems, have fewer hospital stays and less serious diagnosis upon admission, are less likely to die in the hospital, and are less likely to be placed in nursing homes upon discharge. Even cancer does not seem to progress as rapidly in their bodies.
On the other hand, getting out of a bad marriage or relationship has been shown to be one of the best methods for managing stress and improving your overall health and immune function. The stress of a toxic relationship can make you physically sick.
Friday, September 7, 2007
Exercise for Heart Health
Be aware that doing the right kind of exercise is one of the best prescriptions for gaining and maintaining a healthy heart and cardiovascular system. According to an excellent ten-year study done at the Ochsner Heart and Vascular Institute:
But before beginning any exercise program, if you are a healthy but sedentary woman over the age of fifty or a man over the age of forty, remember that the American College of Sports Medicine recommends that you should always consult with your physician and have a preexercise medical examination. This is even more important if you have high blood pressure, chest pains, high cholesterol, or any serious risk factors for heart disease, or if you are a smoker.
- Regular exercise is associated with marked reductions in the long-term risks for major cardiac events such as heart attack or stroke, and death from heart disease.
- People who exercise regularly, at least three times per week, reduced their chance of a cardiac event from 30 to 50 percent.
- A study from the Cooper Clinic shows that physical fitness is directly correlated with increased life span and fewer deaths from cardiovascular causes and cancer.
- Even for obese individuals or for people with several coronary heart disease risk factors, physical fitness strongly decreases the chance of developing symptoms of heart disease.
- Dynamic or aerobic exercises, which include walking, running, cycling, swimming, aerobic dancing, cross-country skiing, and using elliptical machines.
- Light isotonic exercises such as using handgrips or weight lifting (frequent repetitions with low amounts of weight).
But before beginning any exercise program, if you are a healthy but sedentary woman over the age of fifty or a man over the age of forty, remember that the American College of Sports Medicine recommends that you should always consult with your physician and have a preexercise medical examination. This is even more important if you have high blood pressure, chest pains, high cholesterol, or any serious risk factors for heart disease, or if you are a smoker.
Wednesday, September 5, 2007
Find Your Weak Link
It is not as easy as you think to ascertain your level of fitness because the appearance of health is not always the same as true health. I remember when Frank Warren, then a thirteen-year veteran with the New Orleans Saints, dropped out of football to coach. After a while, Frank decided to get back into the game because he felt that he was better than most of the players he was coaching. When Frank came to me for preseason training, he looked as if he were in decent shape. But the in-depth health evaluation that I recommend for all of my trainees showed that he had developed coronary problems and needed angioplasty. If Frank had stepped onto the playing field without assessing his health profile, there is a strong chance that he would have died on the field.
Your career and your passion might be calling to you to put forth your most energetic effort, but no one should ever jump into the stresses of life’s battles without a clear understanding of whether or not there is a weak link in your health chain—a point at which you could literally break down. Following a recent decision by the office of the commissioner of Major League Baseball to create a division known as Umpire Medical Services to manage the health of their umpires, my PEP program was hired as a consultant. I discovered that one umpire, whose weight had soared to 357 pounds, didn’t know that he had type 2 diabetes.
When this man didn’t want to consider the health ramifications he was facing if he didn’t lose weight and begin eating and exercising right, I appealed to his better judgment. “How can you be calling the balls and the strikes for every player when you won’t look at your own score? Your body already has two strikes against it. The next one could be your last.” I explained how easy—and even likely—it was for him to develop complications such as heart disease that might lead to premature death. Finally he took my suggestions seriously. He lost weight and reduced his waist measurement, thereby getting his blood sugar back to normal. Amazingly, he accomplished all this without taking medication, just by following my nutrition, exercise, and lifestyle management programs.
Many people are walking time bombs and don’t even know it. If you don’t have the internal physical health to deal with the stresses, demands, and performance standards of your personal life and career, then it doesn’t matter if you look as if you are fine or even feel relatively good.
Your career and your passion might be calling to you to put forth your most energetic effort, but no one should ever jump into the stresses of life’s battles without a clear understanding of whether or not there is a weak link in your health chain—a point at which you could literally break down. Following a recent decision by the office of the commissioner of Major League Baseball to create a division known as Umpire Medical Services to manage the health of their umpires, my PEP program was hired as a consultant. I discovered that one umpire, whose weight had soared to 357 pounds, didn’t know that he had type 2 diabetes.
When this man didn’t want to consider the health ramifications he was facing if he didn’t lose weight and begin eating and exercising right, I appealed to his better judgment. “How can you be calling the balls and the strikes for every player when you won’t look at your own score? Your body already has two strikes against it. The next one could be your last.” I explained how easy—and even likely—it was for him to develop complications such as heart disease that might lead to premature death. Finally he took my suggestions seriously. He lost weight and reduced his waist measurement, thereby getting his blood sugar back to normal. Amazingly, he accomplished all this without taking medication, just by following my nutrition, exercise, and lifestyle management programs.
Many people are walking time bombs and don’t even know it. If you don’t have the internal physical health to deal with the stresses, demands, and performance standards of your personal life and career, then it doesn’t matter if you look as if you are fine or even feel relatively good.
Monday, September 3, 2007
Eight Steps for Controlling Stress at the Office
It would be wonderful if all corporations provided their employees with meditation rooms and built mandatory recovery breaks into everyone’s busy schedule. In fact, studies have shown that these kinds of activities actually increase productivity. Since that day is still far in the future, Anna Wise offers eight meditation exercises one can practice in the office to deactivate the stress response and become more relaxed, creative, and balanced during the workday. I have included that list here.
- Make ample use of one-minute meditations. Obviously, this will be easier if you are working in a private space than if you are sharing an office. These include the following:
• Sit in a relaxed posture and breathe deeply, in and out, for one minute.
• Focus on relaxing your tongue and jaw for one minute.
• Intentionally slow your breathing for one minute.
• Sitting comfortably with your eyes gently open, focus your awareness on a spot outside of yourself for one minute.
• Sitting comfortably with your eyes closed, focus your awareness on a particular location inside yourself, such as your heart, your third eye, or your navel.
• Imagine a friend’s face smiling at you.
• Imagine receiving a warm hug from an old friend.
• Focus on relaxing your tongue and jaw for one minute.
• Intentionally slow your breathing for one minute.
• Sitting comfortably with your eyes gently open, focus your awareness on a spot outside of yourself for one minute.
• Sitting comfortably with your eyes closed, focus your awareness on a particular location inside yourself, such as your heart, your third eye, or your navel.
• Imagine a friend’s face smiling at you.
• Imagine receiving a warm hug from an old friend.
- Breathe! The most calming action you can take when faced with stress is to consciously focus on slowing your rate of breathing. For example, while you are listening to problems
or complaints from a superior, you can at the same time be aware of your rhythmical and slow breathing and your relaxed heart rate. This not only helps to keep you calm, but gives you the detachment that helps provide proper perspective when dealing with crisis. - When faced with stressful situations make a complete energy circuit in your body. Sit with the palms of your hands together or—just as effective—the tips of the thumb pads and middle fingers touching one another. This helps contain the flow of energy within your body and maintain centeredness and balance.
- Sit with your spine straight and relaxed, and your legs uncrossed. This also unblocks energy, which can then be called upon for use.
- Sensualize! If you are facing a very difficult encounter or situation, take a few minutes to be by yourself before it begins. Using all of your senses, imagine the situation occurring in
the most successful and healthy way possible. Imagine your own actions and reactions to be calm, strong, creative, and appropriate. - Use ordinary activity as a meditation practice. For example, when you are going to the watercooler for a drink, take the opportunity to be awake and aware. Be aware of each move as you make it and be very present in the actual act—not drawn back into the past or forward into the future. Be sensually aware of the smells, tastes, sights, sounds, textures, and kinesthesia of the situation. Savor every second of the experience, while remaining in the present.
- Look for allies among your coworkers. You might be surprised to find other meditators more prevalent than you thought. There is support in numbers—if meditation becomes an acceptable and even pleasantly anticipated topic of conversation, your practices will be supported and you will feel freer to practice more frequently and more openly.
- Support others in the need for and value of contemplative time.
Sunday, September 2, 2007
Perform Well to Your Last Breath
There is no overtime in life. Therefore it benefits us to perform with as much gusto as we can until our very last breath.
In a very real sense, the adversary all of us will eventually face is death. For this reason a question you must ask yourself is, How do I want to die? Do you want to end up living in a nursing home for the last decade of your life because you can no longer take care of yourself? Do you want to spend your final years partially paralyzed by a stroke? Would you look forward to the pain and limited mobility of arthritis or the hassle of having to replace a knee or hip because the joint was just worn out by overuse or abuse? Would you enjoy being extremely overweight and suffering from obesity-related illnesses such as type 2 diabetes and heart disease?
Or do you want to enjoy life, playing and working for as many years as possible?I often ask my clients, “If how you live is determined by how you want to die, what performance strategies must you develop to work and live with gusto?” While the average life span for men is seventyeight and for women is eighty-two, that figure has been steadily increasing. In fact researchers are projecting that by the year 2025, sixty-two million people will be over the age of sixty-five, and by 2040 as many as one million people will celebrate their hundredth birthday. Many of us will live much longer than our parents did.
The choice we face is this: Do we want to spend our later years as a drain on society, suffering from health problems that are largely avoidable? Or do we want to remain a good prospect for as long as possible, performing with energy and a zest for life?
Dr. Christiaan Barnard, the physician who did the first heart transplant, said, “I want to die ‘young’ as late as possible.” I love to share this with my clients. When I repeated this to one woman, she told me, “That reminds me of my Great Aunt Ruth. She always walked everywhere—miles and miles per week, ate right, and kept her joy for living alive by traveling the world with her children and cultivating friends of all ages. She ran her own business, retired, then managed to keep active and live independently all the way up to the age of ninety-one. At that point she had a stroke that partially paralyzed her and put her into a nursing home. The last eight months of her life were hard for all of us, but at least we knew that she had lived the first ninety-one years with good health and gusto.”
There is no overtime in life, no going back onto the field for one last play. The lifestyle choices we make every day truly determine the level of our performance, whether we remain a good prospect or become suspect. It’s up to us to make sure we’re choosing wisely.
Saturday, September 1, 2007
Manage Your Performance to Go the Distance
One of the keys to delivering maximum performance is being able to manage your energy so that you can go the distance. Every task takes a certain amount of time, and you must maintain enough energy during that time to effectively exercise your skills, talents, judgment, and teamwork long enough so that you can win. Athletes are great role models for energy management. For example, boxers must be able to control their energy expenditures for twelve rounds. It does not matter if you give your opponent the battle of his life for five rounds if you don’t have the stamina to finish the fight. The workplace is no different. To complete a task or a project, you need to be able to go the distance.
The competitive challenge in life as in sports is to maintain your own energy levels while pushing your opponent into a state of overuse and overreaching. On the other hand, wise energy management involves being smart enough to never allow others to maneuver you into a position where you are being forced to overreach, to attempt a task that you know is beyond what you can realistically do. That could automatically set you up for a failure.
The competitive challenge in life as in sports is to maintain your own energy levels while pushing your opponent into a state of overuse and overreaching. On the other hand, wise energy management involves being smart enough to never allow others to maneuver you into a position where you are being forced to overreach, to attempt a task that you know is beyond what you can realistically do. That could automatically set you up for a failure.
- Always perform with integrity. If you have integrity, you will go the distance with your client, even when the chips are down. You will stand by your people, handle and minimize the damage, cut your losses, analyze what went wrong, and create a better plan to help you make a comeback
- Never overreach yourself. Managing your energy system is crucial to going the distance. It does not matter how much sheer talent and experience you have if you are overreaching. Whatever amount of energy you are putting out daily on your job, make sure that it is never so much that you are not able to recover.
Friday, August 31, 2007
Reduce Your Fatigue Threshold
Managing fatigue and reducing your fatigue threshold are essential to maintaining maximum performance. No one can work at peak efficiency when he or she is exhausted all the time. According to Dr. Hans Seyle, a leading stress researcher, we all have an energetic savings account and a checking account. If you consistently overdraw your energetic checking account—your daily energy reserves— through overwork, unmanaged stress, and ignored health warnings, eventually your checking account will empty and you will have to draw on your savings account—the body’s emergency energy reserves.
Many years ago Lomas Brown, an NFL player on the offensive line for the Detroit Lions, came to me because he was having problems with his knee joints. Since the NFL is always looking for bigger, stronger, and faster linemen, Lomas’s weight was 310 pounds. When I ran him through our health checks, I discovered that his Body Mass Index and his body fat composition were much too high.
At this point, Lomas had already played eight years on the defensive line. He knew that he didn’t have the energy of a rookie anymore. He wanted to improve his performance so he could stay in the game for a few more years, but he couldn’t do this unless something changed for him. He also knew that overweight offensive and defensive linemen had a 50 percent greater chance of dropping dead of a heart attack than the average man on the street. He wanted to be around to enjoy his children and his grandchildren when his career was over.
Since Lomas was a seasoned veteran with some of the best technique I’d ever seen, there was only one suggestion I could make. I told him, “Since the quickest way to compromise technique is to become tired out, let’s work on improving your fatigue threshold by dropping your weight and getting you better conditioned.”
Soon we had his weight down to 280 pounds, with more lean muscle and less body fat. But then Lomas said, “Mackie, that’s all fine and good, but my offensive lineman coach wants me to weigh in at 295.”
I said, “But you’ve also had knee surgery. Increasing your weight will be harder on your knees in the long run, so I think we’ll have to keep your weight down lower if you want to achieve your goal. Talk to your agent. Tell him ‘When I go into the preseason training camp, weigh me in at 295 automatically. Let my statistics speak for me. If I do what I need to do, then my coach can just assume I’m 295 pounds.’”
Lomas followed this advice and became all-pro that year. He’s been all-pro for a total of nine seasons. At a final weight of 276 pounds, he became the lightest player in the NFL at left tackle.
When he first came to me, he only wanted to squeeze another three years out of his career. But he got an additional nine, as one of the highest paid left tackles in the game—and he’s still playing as of this writing. He learned how to improve his performance by managing his fatigue.
Since you are born with only a limited amount of energy, the key to maintaining a high level of performance and productivity is learning how to manage that energy. There are several ways to do this:
Many years ago Lomas Brown, an NFL player on the offensive line for the Detroit Lions, came to me because he was having problems with his knee joints. Since the NFL is always looking for bigger, stronger, and faster linemen, Lomas’s weight was 310 pounds. When I ran him through our health checks, I discovered that his Body Mass Index and his body fat composition were much too high.
At this point, Lomas had already played eight years on the defensive line. He knew that he didn’t have the energy of a rookie anymore. He wanted to improve his performance so he could stay in the game for a few more years, but he couldn’t do this unless something changed for him. He also knew that overweight offensive and defensive linemen had a 50 percent greater chance of dropping dead of a heart attack than the average man on the street. He wanted to be around to enjoy his children and his grandchildren when his career was over.
Since Lomas was a seasoned veteran with some of the best technique I’d ever seen, there was only one suggestion I could make. I told him, “Since the quickest way to compromise technique is to become tired out, let’s work on improving your fatigue threshold by dropping your weight and getting you better conditioned.”
Soon we had his weight down to 280 pounds, with more lean muscle and less body fat. But then Lomas said, “Mackie, that’s all fine and good, but my offensive lineman coach wants me to weigh in at 295.”
I said, “But you’ve also had knee surgery. Increasing your weight will be harder on your knees in the long run, so I think we’ll have to keep your weight down lower if you want to achieve your goal. Talk to your agent. Tell him ‘When I go into the preseason training camp, weigh me in at 295 automatically. Let my statistics speak for me. If I do what I need to do, then my coach can just assume I’m 295 pounds.’”
Lomas followed this advice and became all-pro that year. He’s been all-pro for a total of nine seasons. At a final weight of 276 pounds, he became the lightest player in the NFL at left tackle.
When he first came to me, he only wanted to squeeze another three years out of his career. But he got an additional nine, as one of the highest paid left tackles in the game—and he’s still playing as of this writing. He learned how to improve his performance by managing his fatigue.
Since you are born with only a limited amount of energy, the key to maintaining a high level of performance and productivity is learning how to manage that energy. There are several ways to do this:
- Your heart has only a finite number of beats in it before it stops forever, but you do not have to squander those beats because your aerobic conditioning is poor. Through exercise,
you can always develop a lower resting heart rate. - Get regular health checkups.
- Make sure you get enough sleep.
- Keep your weight within acceptable limits.
- Manage your stress.
Subscribe to:
Posts (Atom)
Get the RSS feed