Magna Minute: 2012 New Year's Resolutions

Winterize Your Health

WINTER: The bitter weather. The short days. The fattening food. Winter brings some of its own health challenges, but you can stay healthy as we head into the springtime.

New Year's Resolution One: Keep the Weight Off this Winter

The winter just wouldn't be the same without cookies, bread and anything laden with butter, cream and cheese. Studies show that, on average, Americans gain one net pound per year because of winter eating of so-called comfort foods. There are ways to avoid this weighty dilemma by serving highly nutritious, tasty food even when temperatures plunge below freezing. Helpful tips include: -- Eat enough fiber, especially in the form of fruits and vegetables.

-- Serve fruits and vegetables that are currently in-season; they will taste much better than out-of-season produce.

-- Substitute high-fiber sweet potatoes for high-carbohydrate potatoes.

-- Use low-fat dairy products in recipes.

-- Use applesauce in place of butter or oil in cakes.

-- Rely on seasonings and herbs rather than fat for making food tasty.

Who Knew Something So Simple Could Do So Much: Avoiding the Cold and Flu Through Handwashing

Experts increasingly believe handwashing to be the most important element of germ control and disease prevention. Cold and flu viruses are more likely to permeate the immune system when the weather turns bitter. Besides getting an annual flu shot (available to anyone over 6 months of age but especially recommended for people aged six months to 18 years and from age 50 years and over), there are precautions that everyone can take to avoid catching a virus and/or spreading one to others. Handwashing, experts increasingly believe, is a valuable tool at anyone's fingertips.

Do you know that there is a correct way to wash one's hands?

If you are using soap and warm water:

-- Rub your hands together hard for at least 15 seconds sing a song such as "Happy Birthday" twice, which will be roughly that length.

-- Make sure you wash areas that frequently get missed: the backs of the hands, between the fingers, the thumbs and the fingernails.

-- Use a paper towel to turn off the water if you use your bare hand, it will be re-contaminated.

-- If you are using waterless soap:

-- Make sure it contains at least 70% alcohol.

-- Rub the soap solution into every area of your hands until they are completely dry.

Winter Blues: How to Handle Seasonal Affective Disorder (SAD)

Nearly everyone gets the winter blues at some time or another, but for some, they are actually a serious medical disorder. It is estimated that over 6 percent of Americans suffer from Seasonal Affective Disorder (SAD) and over 14 percent get the milder form called Subsyndromal Seasonal Affective Disorder (SSAD). Both disorders are more prevalent in the parts of the world closest to the poles, leading researchers to think that down feelings in the wintertime are related to the lack of daylight. Your doctor can help determine whether or not your depression is season-related, but how do you know when your depression is severe enough to warrant a trip to the doctor?

Symptoms of depression include:

-- Feelings of sadness, hopelessness and helplessness

-- Lack of energy

-- Feeling slowed down

-- Trouble falling or staying asleep

-- Changes in appetite and/or weight

-- Inability to concentrate or make decisions

-- Thoughts of death or suicide

-- Loss of interest in people and activities

-- Restlessness

If you don't have severe symptoms of depression but are simply feeling blue this season, there are things you can do to lift your spirits, such as:

-- Make it a priority to get exercise. On the rare sunny winter days, go outside and take a brisk walk so you get the mood benefits of sunlight as well as exercise.

-- Take a daily vitamin.

-- Stay well-hydrated by drinking water whenever you are thirsty.

-- When the sun is out, do your work by a window.

The Great White Death Commeth: How to Safely Shovel Snow

Most portions of the U.S. are expected to experience a snowier-than-usual winter, according to the 2009 Farmer's Almanac. Unfortunately, this means we will all be shoveling our driveways and sidewalks more often. Shoveling snow is a moderate-intensity exercise that could result in injury if done incorrectly. Follow these tips to stay snow-safe this winter season. It will take some preparation, but your legs, back and heart will thank you:

-- Before shoveling, warm up your muscles in your legs, arms, shoulders and back by stretching.

-- If you must stand on ice, put down salt or sand to give your feet some traction. To maintain the best balance, stand with feet apart at hip-width.

-- Use an ergonomic shovel with a bend in the handle it will save your back by permitting you to bend less. When you do need to bend, bend at your knees.

-- Spray the dish of the shovel with olive oil before you start. The oil will help the snow easily slide on and off.

-- To give yourself the best leverage, space your hands apart on the shovel handle.

-- Don't put too much snow on the shovel at once. Shovel only truly manageable amounts of 1 to 2 inches at a time.

-- Protect your back by tightening your stomach muscles while you lift.

-- That said, if you can, push the snow instead of lifting it.

-- Walk to drop the snow rather than throwing it, but if you must throw it, do not bend at the waist, but instead rotate your entire body to face the direction of the throw.

-- Slow down. Most injuries occur when people try to shovel too quickly.

-- Take a break every 5 to 10 minutes to regain your breath. Shoveling snow is like weightlifting, and if you don't take breaks, you put could yourself at risk for heart attack.

-- If you are overweight, elderly, or have a history of heart or back problems, you should forego shoveling snow altogether and use a snow blower or else have someone else shovel your snow.

Source: Medical News Today

Fibromyalgia: What Does It Mean For You?

If you or your loved ones have been diagnosed with fibromyalgia, you may be wondering what the disorder means for you. The condition still remains a mystery, although an estimated 3 to 6 percent of Americans, predominantly women, have fibromyalgia syndrome. Even diagnosing the condition can be complex: according to the National Fibromyalgia Association, it can take a patient up to 4 years to be accurately diagnosed.

  

Fibromyalgia is typically diagnosed in patients with:

•   in all 4 quadrants of the body for a minimum of 3 months; and
• Tenderness or pain in at least 11 tender points when pressure is applied. These tender points cluster around the neck, shoulder, chest, hip, knee, and elbow regions.

Some fibromyalgia experts say, however, that many people may still have fibromyalgia with fewer than 11 tender points if they have widespread pain and several other common symptoms, including:

• Fatigue
• Sleep disorders
• Chronic headaches
• Dizziness or lightheadedness
• Cognitive or memory impairment
• Malaise and muscle pain after exertion
• Jaw pain
• Morning stiffness
• Menstrual cramping
• Irritable bowels
• Numbness and tingling sensations
• Skin and chemical sensitivities

Correct Diagnosis Is Key

Correct diagnosis of fibromyalgia is very elusive, so if you are diagnosed with the disorder-or suspect that you have it-seek the opinion of more than 1 health care provider. Other conditions may create fibromyalgia-like pain, fatigue, and other symptoms. Ruling other conditions out first is very important.

  

In addition to clinical evaluation that will assess possible causes of your pain, your doctor may need to order blood work to determine if you have:

• Anemia
• Hypothyroidism
• Lyme disease
• Other rheumatic diseases

• Hormonal imbalances

• Allergies and nutritional deficiencies

Disorders that cause pain, fatigue, and other fibromyalgia-like symptoms.

If the tests show that you have 1 of these conditions, treatment will focus on addressing that problem first. If your pain is caused by a muscle or joint condition, chiropractic care may help relieve it more effectively than other therapies.

  

Treatment Alternatives

If no underlying cause for your symptoms can be identified, you may have classic fibromyalgia. The traditional allopathic approach includes a prescription of prednisone, anti-inflammatory agents, antidepressants, sleep medications, and muscle relaxants. These temporarily relieve the symptoms, but they do produce side effects. If you prefer a natural approach, the following suggestions may be helpful:

• Studies have shown that a combination of 300 to 600 mg of magnesium per day, along with malic acid, may significantly reduce may significantly reduce the number of tender points and the pain felt at those that remain. B vitamins may also be helpful.
   

• Eating more omega-3 fatty acids and fewer saturated fats has shown promise in fibromyalgia patients. Limit red meat and saturated fats and increase the amounts of omega-3 fatty acids by including fish, flax, and walnut oils in your diet. Fatty acid deficiencies can interfere with the nervous system and brain function, resulting in depression and poor memory and concentration.  
  • Improving the quality of sleep can help reduce fatigue. Watch your caffeine intake, especially before going to bed. Reduce TV and computer time. If you watch TV in the evening, choose relaxing, funny programs instead of programs with violent or disturbing content. Ask your doctor of chiropractic for other natural ways to help you sleep better.
  • Stress-managing strategies can also help address anxiety or depression issues. Cognitive therapy has been shown helpful in relieving fibromyalgia patients' negative emotions and depression by changing their perception of themselves and attitudes toward others.

  • A traditional gym-based or aerobic exercise program may exacerbate fibromyalgia symptoms and is not recommended. Instead, yoga, Pilates, or tai chi-which offer mild stretching, relaxation, and breathing techniques-may work better than vigorous exercise.

  • Chiropractic care has consistently ranked as one of the therapeutic approaches that offer the most relief for the fibromyalgia patient. Your doctor of chiropractic can also include massage therapy, ultrasound, and electrical stimulation in the treatment program, which may help relieve stress, pain, and other symptoms.

  Your doctor of chiropractic has the knowledge, training, and expertise to help you understand your problem and, in many cases, to manage it successfully. Remember, however, that the treatment program can be successful only with your active participation. If your doctor of chiropractic feels that he or she cannot help you, you will be directed to another health care provider.
  
  
  * Information provided by the ACA (American Chiropractic Assocation.