Great American Smokeout!

TODAY, the third Thursday in November, is the annual GREAT AMERICAN SMOKEOUT sponsored by the American Cancer Society. Each year, smokers are encouraged to use this day as a QUIT date, or at least as a day to make a plan to quit. If you have a friend who still smokes, please reach out to them today and kindly encourage them with a reminder that today is a special day earmarked for their health. With this vice, there is NO amount that can be justified as being "good" for you.  Tobacco harms virtually every organ in the body. Everyone knows about the cause and effect of smoking and lung cancer, but cigarettes also greatly increase the risk of developing cancers of the bladder, kidney, pancreas, esophagus, throat, mouth, pancreas, stomach, ovaries, cervix and colon. Smoking directly increases your risk of heart disease- both heart attacks and strokes. Obviously it damages the lungs, causing chronic conditions with increasing shortness of breath and lack of energy.
Finally, appealing to your vanity (hey, whatever it takes!)- tobacco stains your teeth and gives you bad breath. And guys, smoking can lead to erectile dysfunction that evenViagra cannot "cure"...enough said.

Tobacco is one of the strongest addictions, and therefore often the most difficult to quit- if you are a smoker, I don't have to tell you that! The good news is that we have more ways to support you as you quit, and even if you have smoked for many years, quitting now still yields many benefits for your health! Blood pressure and carbon monoxide levels improve the first DAY you quit. In a couple months, both your circulation and lung function start to improve. In just one year after quitting, you will have cut in half your excess risk of heart disease compared to people still smoking. In a decade, your risk from dying of lung cancer falls to half that of a current smoker.

BOTTOM LINE: If you smoke- even "socially"- the SINGLE MOST IMPORTANT THING YOU CAN DO FOR YOUR HEALTH IS TO QUIT SMOKING!!! Talk to your doctor and make a plan TODAY.

2012 Health Action Plan (aka. New Year's Resolutions)

Welcome to the first Friday in 2012! How are those New Year's Resolutions coming along? Already blown them? If so, no worries, because you are not alone. I'm hearing more people say they haven't even MADE their resolutions yet, so really, you could be ahead of the game if you even know WHAT you'd like to change. Though I am sitting here with my laptop in glow of our Christmas tree lights, many people have packed up their holiday decorations or plan to "clean up" this weekend. As we all make the mental shift from holiday time back to ordinary routines, I'd like to encourage you to make CONCRETE PLANS to improve your health- whether you call them New Year's resolutions or not. Here's a starter list:

1.If you have ANY health concerns that you have not fully addressed with your family doctor, call TODAY and schedule an appointment. And PLEASE let the office know what you are truly coming in for- even if you simply say "I have four or five separate minor concerns" if you don't want to list specifically what they are. If you are trying to squeeze in questions about your weight, insomnia, or indigestion during an office visit you've booked for your sore throat (or worse, during your spouse's or child's visit), you are obviously not going to get the full attention and evaluation those issues deserve. I find that patients don't want to "bother" their doctors with "minor stuff like that"- but we'd much rather you schedule a longer appointment to address multiple concerns than to either ignore them or to toss them in as a "by the way, while I'm here..."

2. Step on the scale. This advice is directed at the silent majority of Americans who fall into the "overweight" category, but don't realize it. If you are 100 or even 50 pounds overweight, I'm betting you are aware of it (and same goes for underweight.) However, I have found that many of us don't realize just how many pounds we have added over the last year...or two...or decade. If you fall into this category, please step on the scale, own the number, and move forward with an action plan to improve your health in 2012.

3. Clear out the candy! Cheerful red and green M&Ms, candy kisses, or candy canes decorate many offices and homes during December. Before you replace them with Valentines or Easter candies, consider setting out flowers, candles, or scent infusers instead. Or, simply give yourself permission to put the bowls away. Empty bowls will get filled up...and emptied again & again.

BOTTOM LINE: Make HEALTH a PRIORITY in 2012, and create specific, concrete action items on your health to-do list!

Christmas Gift of HEALTH!

'Tis the season of giving, and many of us are trying to find the perfect gifts for our friends and families. Before you choose gift baskets loaded with wine, chocolate, and other delicious goodies, though, stop and think. Is this the right gift for your friend who is struggling with her weight? What about your mother-in-law who has high cholesterol and "borderline" diabetes? Well, maybe not, but hey, it's the holidays, right? Doesn't everyone deserve a little treat? And they LOVE chocolate...

Well, yes, I agree that everyone deserves a treat, but is it really a treat if we're giving them something that works against their health goals? If your friend is fit and healthy, knock yourself out with edible treats with a clear conscience. BUT... if they are NOT, why not focus on gifts that encourage health? Mind you, I'm not suggesting sticking a bow on a bag of carrots, either. How about fun workout socks or a new top? Buy matching pedometers for you and a buddy or two for some friendly competition or at least mutual encouragement. How about a gift certificate for a massage or manicure or pedicure? Or a new healthy cookbook? Or-gasp- a plain old BOOK book-by your favorite author? Need a suggestion? Try ANY of Jeff Abbott's thrillers! Out of money (and who isn't?) Make a gift certificate for a outing to a park or walk around the lake or a bike ride. Be creative!

BOTTOM LINE: Think twice before sending out edible treats to ALL your friends and family this year, and show you really care by giving gifts that promote physical, mental or spiritual health! Happy Holidays!

Flying Somewhere this Holiday?

As the holidays are upon us and travel plans are ramping up, I thought I’d share some health-related flying tips. With all the emphasis on flu these days, I’d be remiss not to start with the basic advice that you should NOT fly if you have a fever or a productive cough (or other flu symptoms such as headache, sore throat, and body aches.) That being said, there are many times that you may need to fly when you have mild cold or allergy symptoms, and there are a few tricks that may be helpful.

The one time that I actually recommend OTC products such as nose sprays like Afrin is if you have a stuffy head/nose/ears and need to fly. Make sure to put it in ziplock bag for security, but then use it when you are seated on the plane to reduce ear discomfort upon takeoff. Gum, mints or any beverage will help clear your ears as well.

I also suggest sucking on the zinc lozenges- any variety- I happen to like the ones combined with vitamin C. Zinc oral dissolvable products have been shown to reduce acquisition of respiratory viruses. Unfortunately, simply taking a zinc supplement that you swallow has not been shown to provide equal benefit.

If you have no contraindication to taking aspirin, a baby aspirin taken the day of your flight will reduce your risk for blood clots that can occur with prolonged sitting. Try to get up every hour or two and walk to the bathroom- that will help, too.
Nervous about flying? Talk to your doctor about a short-acting mild sedative or sleep aid (if the flight is long enough.) No need for embarrassment, as fear of flying is very common. I’d estimate I get this request close to once per week (and more often this time of year!)

Should you wear a mask? I suppose if either YOU have a cough or your seatmate does, that is reasonable.

BOTTOM LINE: If your travel plans include flying, create your own "flying first aid" kit to take with you!

Low-Fat vs. Low Carb Diets- the Results are In!

Here is a terrific study for the forty-somethings, recently published in the Annals of Internal Medicine. The Study is titled: Weight and Metabolic Outcomes After 2 Years on a Low-Carbohydrate Versus Low-Fat Diet; A Randomized Trial. The trial took around 300 people in their mid-30s to mid-50s, and placed them all in a COMPREHENSIVE BEHAVIORAL TREATMENT for weight loss. Half the group consumed a low-carb diet with unrestricted fat and protein, and the other group ate a low-fat diet (<30% calories from fat.)

Their weights were measured frequently, but the end goal was weight loss maintained at two years. Interestingly enough, BOTH groups had the same amount of weight loss- a whopping 24.2 pounds at one year, and a respectable 15.4 pounds were kept off at two years. Both groups had improvements in their blood pressure and lipid levels (cholesterol), and the low-carb group maintained higher HDLs (the GOOD cholesterol that goes around the bloodstream and takes away cholesterol plaques) even at the two year mark.

Now, these participants started off "healthy"- no diabetes or scary cholesterol levels, but all were obese by BMI (body mass index) criteria. Not everyone finished the study, but those that did complete it had great health benefits.
Take home message for you?

BOTTOM LINE: Feel free to choose "low fat" or "low carb" if that helps direct you, but changing BEHAVIORS (see the "MORE" posts!) including more physical activity and more healthy food choices of fruits and vegetables are the most important component of ANY diet!

Yea! Chocolate is still "Good for you"!

Ah, there must be women out there doing research (or at least men who love us), because we continue to see attempts to prove that chocolate is good for us! There is now another study that shows "moderate" consumption of chocolate- 1-2 servings per week- reduces your risk of heart failure.

Now, listen closely- I did NOT say that eating an extra large Snickers bar every day will enhance your heart health- sorry! The study, entitled " Study of Middle-Aged and Elderly Women Chocolate Intake and Incidence of Heart Failure: A Population-Based, Prospective " analyzed the incidence of heart failure in over 30,000 women aged 48 to 83 compared to their average intake of chocolate. The study took place in Sweden, where their delicious dark chocolate must contain at least 35% cocoa solids (vs. 15% in the USA).

We know that dark chocolate consumption in moderate amounts has been shown to lower both systolic and diastolic blood pressure. This study suggests that the benefits extend beyond blood pressure and on to consequences of high blood pressure, such as heart failure.

BOTTOM LINE: I am happy to report that there is continued evidence that having a few servings (ounces) of dark chocolate each week may not only please your tastebuds, but perhaps also your heart! Dip a luscious strawberry into some melted dark European chocolate and ENJOY!!

Keep Your Eyes on This...

Okay, how many dentists do you know who do NOT floss their teeth? None, right? And why is that? Because dentists all know how important it is to your oral health to do this simple, quick task.

So, the next time you visit your eye doctor, ask her what she does every day to maintain the health of her eyes. I'll bet she will teach you about LID SCRUBS. What is that, you ask? Lid scrubs simply involve gently rubbing the base of your eyelashes with a tear-free soap product to remove debris left from makeup and exfoliated skin, as well as bacteria. You can purchase jars of cotton rounds that have soap in them (similar to makeup removers) or here is a much less expensive alternative: baby shampoo.

Keep a bottle of no-tears shampoo in shower. At the end of your shower, squeeze out the smallest drop that will come out, and gently massage your eyes at the bottom of the eyelashes for twenty or so seconds, then rinse. You may find that this simple daily maintenance keeps your eyes feeling much less irritated, which is an especially nice bonus for if you wear contacts or mascara.

BOTTOM LINE: Try daily lid scrubs to improve your ocular health!

A Word About New Year's Resolutions

Merry Christmas and Happy New Year! Can you believe we've reached the end of 2009 already? Well, it's time for New Year's resolutions, and I have a suggestion. Instead of creating a huge "to do" list this year, choose ONE WORD that represents something you'd like to focus on for 2010. Write it down and stick on your fridge (or computer home page, or wherever you will see it every day.) In our family, each New Year's Eve our daughters create a small poster for each member of our family with our word printed in large letters and decorated with appropriate symbols. We then post those four words on the wall of our stairway for the year, where everyone can be reminded of their resolutions daily as we trek up and down the stairs.
For example, my word for 2009 was HEALTH- big surprise, right? But it meant not simply medical health, but spiritual, mental AND physical health. Some days that word pushed me to exercise when I didn't feel like it, and other days it challenged me to prayer. In previous years, my words have been "patience", "peace", "simplicity", "family", "finish" and... did I mention "patience"? (I have to focus on "patience" every few years, so it bears repeating. My kids think it's funny because I have "patients" at work and need more "patience" at home!)
I have found that having this one word resolution is far more effective more me than the shopping list of resolutions that I used to espouse each year. The word becomes my theme for the year, almost a mantra for me. I love that with one word, it is a positive statement (rather than quit this or that, or lose weight, etc.)
Thanks to the Austin reporter who many years ago challenged our city leaders to try this single word resolution and shared their experiences in a New Year's column. I confess I've long since forgotten the reporter's name, but the tradition lives on.
BOTTOM LINE: Choose a ONE WORD RESOLUTION for 2010- perhaps HEALTH!!

The GIFT of HEALTH

'Tis the season of giving, and many of us are trying to find the perfect gifts for our friends and families. Before you choose gift baskets loaded with wine, chocolate, and other delicious goodies, though, stop and think. Is this the right gift for your friend who is struggling with her weight or your brother who has high cholesterol and "borderline" diabetes? Well, maybe not, but hey, it's the holidays, right? Doesn't everyone deserve a little treat? And they LOVE chocolate...
Well, yes, I agree that everyone deserves a treat, but is it really a treat if we're giving them something that harms their bodies or works against their health goals? If your friend is fit and healthy, knock yourself out with edible treats with a clear conscience. BUT... if they are NOT, why not focus on gifts that encourage health? Mind you, I'm not suggesting sticking a bow on a bag of carrots, either. How about fun workout socks or a new top? Buy matching pedometers for you and a buddy or two for some friendly competition or at least mutual encouragement. How about a gift certificate for a massage or manicure or pedicure? Or a new healthy cookbook? Out of money (and who isn't?) Make a gift certificate for a outing to a park or walk around the lake or a bike ride. Be creative!
I would be remiss if I also didn't put in a pitch for charitable giving this year. Our non-profits are struggling, too, so consider them as an alternative if you have friends or business associates with whom you typically exchange gift baskets. Our local Hospice, for example, has a program where you can purchase an angel ornament for $25- your gift recipient gets the ornament, Hospice gets the funds, and everyone gets the spiritual health gift of helping others! (http://www.hospiceaustin.org/site/pp.asp?c=bdJPITMyA&b=1556229)
BOTTOM LINE: Think twice before sending out edible treats to ALL your friends and family this year, and show you really care by giving gifts that promote physical, mental or spiritual health! Happy Holidays!