7 Pains You Should Never Ignore

7 Pains You Should Never Ignore

These common aches could very well be nothing -- or something far, far worse. Plus three things you really don't have to worry about.By Allen St. John
Most of the time, it's good that the little Vince Lombardi sitting on our shoulder tells us to shut up and play through the pain, otherwise we'd never get anything done. On the other hand, there are a few instances in which we can actually talk ourselves out of existence.

That's what happened to NBC reporter David Bloom. While covering the war in Iraq from his specially outfitted armored vehicle, he began to feel pain behind his knee. He reportedly sought out medical advice by satellite phone, decided not to follow the advice -- "Go to a doctor" -- popped a few aspirin, and kept right on going. Three days later, Bloom died of a pulmonary embolism caused by deep-vein thrombosis. He was 39.

The ache that Bloom blew off is one of seven pains that no man should ever ignore. And no, this isn't negotiable.

1. Sudden Groin Pain

Not as severe as a shot to the crotch, but pretty close. Sometimes accompanied by swelling.

The condition: Odds are it's something called testicular torsion. Normally, a man's testicles are attached to his body in two ways: by the spermatic cords, which run into the abdomen, and by fleshy anchors near the scrotum. But sometimes, in a relatively common congenital defect, these anchors are missing. This allows one of the spermatic cords to get twisted, which cuts off the flow of blood to the testicle. "If you catch it in 4 to 6 hours, you can usually save the testicle," says Jon Pryor, M., a urologist with the University of Minnesota. "But after 12 to 24 hours, you'll probably lose it." Another possible cause of the pain in your pants: an infection of the epididymis, your sperm-storage facility.

The diagnostics: A physical examination, possibly followed by an ultrasound. Antibiotics can stifle an infection.

And if your testicles are doing the twist? A surgeon will straighten the cord, then construct artificial anchors with a few stitches near the scrotum.

2. Severe Back Pain

Similar to the kind of agony you'd expect if you'd just tried to clean-and-jerk an armoire. The usual remedies -- heat, rest, OTC painkillers -- offer no relief.

The condition: "If it's not related to exercise, sudden severe back pain can be the sign of an aneurysm," says Sigfried Kra, MD, an associate professor at the Yale school of medicine. Particularly troubling is the abdominal aneurysm, a dangerous weakening of the aorta just above the kidneys. But don't worry; eventually, the pain subsides -- right after your body's main artery bursts. A less threatening possibility: You have a kidney stone. More pain, but you'll only wish you were dead.

The diagnostics: A CT scan using intravenous radiopaque dye does the best job of revealing the size and shape of an aneurysm. Once its dimensions are determined, it'll be treated with blood-pressure medication or surgery to implant a synthetic graft.

3. Persistent Foot or Shin Pain

A nagging pain in the top of your foot or the front of your shin that's worse when you exercise, but present even at rest. It's impervious to ibuprofen and acetaminophen.

The condition: It's probably a stress fracture. Bones, like all the other tissues in your body, are continually regenerating themselves. "But if you're training so hard that the bone doesn't get a chance to heal itself, a stress fracture can develop," explains Andrew Feldman, MD, the team physician for the New York Rangers. Eventually, the bone can be permanently weakened.

The diagnostics: Radioactive dye reveals the fracture in the X-ray, and you'll be told to stop all running until the crack heals. Worst case, you'll be in a cast for a few weeks.

4. Sharp Pain in the Abdomen

All the metaphors apply -- knife in the gut, bullet in the belly, skewer in the stomach -- except this attack is from within.

The condition: Take your pick. Since the area between your ribs and your hips is jam-packed with organs, the pain can be a symptom of either appendicitis, pancreatitis, or an inflamed gallbladder. In all three cases, the cause is the same: Something has blocked up the organ in question, resulting in a potentially fatal infection. Exploding organs can kill a guy. See a doctor before this happens.

The diagnostics: If the pain is in your lower-right abdomen and your white-blood-cell count is up, says Dr. Kra, it's probably appendicitis (out comes the appendix). Pain in your upper abdomen with high white blood cells usually spells an inflamed gallbladder (goodbye, gallbladder). And if it hurts below your breastbone and certain enzymes in the blood are elevated, then pancreatitis is probably the culprit. (The pancreas stays, but a gallstone may be blocking things up. If so, the stone and the gallbladder may have to come out.)

5. Transient Chest Pain

Not a type of pain that strikes only homeless people, but a heavy ache that comes on suddenly and then goes away just as quickly. Otherwise, you feel fine.

The condition: It could be indigestion. Or it could be a heart attack. "Even if it's very short in duration, it can be a sign of something serious," says John Stamatos, MD, medical director of North Shore Pain Services in Long Island and author of Painbuster. Here's how serious: A blood clot may have lodged in a narrowed section of a coronary artery, completely cutting off the flow of blood to one section of your heart. How much wait-and-see time do you have? Really, none. Fifty percent of deaths from heart attacks occur within 3 to 4 hours of the first symptoms. You're literally living on borrowed time.

The diagnostics: A blood test checks for markers of damaged heart tissue. Treatment: angioplasty or bypass.

6. Leg Pain with Swelling

Specifically, one of your calves is killing you. It's swollen and tender to the touch, and may even feel warm, as if it's being slow-roasted from the inside out.

The condition: Just sit in one place for 6 or more hours straight and wait for the blood that pools in your lower legs to form a clot (a.k.a. deep-vein thrombosis, or DVT). Next thing you know, that clot will be big enough to block a vein in your calf, producing pain and swelling. Unfortunately, the first thing you'll probably want to do -- rub your leg -- is also the worst thing. "It can send a big clot running up to your lung, where it can kill you," warns Dr. Stamatos.

The diagnostics: A venogram, in which dye is injected into the vein and then X-rayed, is the definitive way to diagnose DVT. They'll try to dissolve the clot with drugs, or outfit vulnerable veins with filters to stop a clot before it stops you.

7. Painful Urination

Relieving yourself has become an exercise in expletives. Also, you could swear (and you do) that your yellow stream has a rusty tint.

The condition: Worst case? Bladder cancer, according to Joseph A. Smith, M.D., chairman of the department of urologic surgery at Vanderbilt University. The pain and the blood in your urine are symptoms of this, the fourth most common cancer in men. Smoking is the biggest risk factor. Catch the disease early, and there's a 90% chance of fixing it. Bladder infections share the same symptoms.

The diagnostics: It's a sick joke, but true nonetheless: They'll diagnose by process of elimination. Urinalysis first, to rule out bugs, followed by inserting a scope to look inside the bladder. A tumor will be treated with surgery, radiation, or chemotherapy.

Top 10 Reasons to Go Organic

Top 10 Reasons to Go Organic

Choosing fresh foods can help you feel better and preserve the environment

Regardless of diet, organic foods are a
smart priority. Opting for organic foods is an effectual choice for personal and
planetary health. Buying organically grown food--free of harmful chemicals,
bursting with more nutrition, taste, and sustainable sustenance--is a direct
vote for immediate health and the hopeful future of generations to come.

Article continues below...

1. Avoid Chemicals

Eating organically grown
foods is the only way to avoid the cocktail of chemical poisons present in
commercially grown food. More than 600 active chemicals are registered for
agricultural use in America, to the tune of billions of pounds annually. The
average application equates to about 16 pounds of chemical pesticides per person
every year. Many of these chemicals were approved by the Environmental
Protection Agency (EPA) before extensive diet testing.

The National Academy of Sciences reports that 90% of the chemicals
applied to foods have not been tested for long-term health effects before being
deemed "safe." Further, the FDA tests only 1% of foods for pesticide residue.
The most dangerous and toxic pesticides require special testing methods, which
are rarely if ever employed by the FDA.

2. Benefit from More Nutrients

Organically
grown foods have more nutrients--vitamins, minerals, enzymes, and
micronutrients--than commercially grown foods because the soil is managed and
nourished with sustainable practices by responsible standards. The Journal of
Alternative and Complementary Medicine conducted a review of 41 published
studies comparing the nutritional value of organically grown and conventionally
grown fruits, vegetables, and grains and concluded that there are
significantly more of several nutrients in organic foods crops.

Further, the study verifies that five servings of organically grown
vegetables (such as lettuce, spinach, carrots, potatoes, and
cabbage) provide an adequate allowance of vitamin C, whereas the same number of
servings of conventionally grown vegetables do not.

On average, organically grown foods provide: • 21.1% more
iron (than their conventional counterparts) • 27% more vitamin C •
29.3% more magnesium • 13.6% more phosphorus

3. Enjoy Better Taste

Try it! Organically
grown foods generally taste better because nourished, well balanced soil
produces healthy, strong plants. This is especially true with heirloom
varieties, which are cultivated for taste over appearance.

4. Avoid GMO

Genetically engineered (GE)
food and genetically modified organisms (GMO) are contaminating our food supply
at an alarming rate, with repercussions beyond understanding

GMO foods do not have to be labeled in America. Because organically
grown food cannot be genetically modified in any way, choosing organic is the
only way to be sure that foods that have been genetically engineered stay out of
your diet.

5. Avoid Hormones, Antibiotics and Drugs in
Animal Products

Conventional meat and dairy are the highest risk foods for
contamination by harmful substances. More than 90% of the pesticides Americans
consume are found in the fat and tissue of meat and dairy products.

The EPA reports that a majority of pesticide intake comes from
meat, poultry, fish, eggs, and dairy products because these foods are
all high on the food chain. For instance, a large fish that eats a smaller fish
that eats even smaller fish accumulates all of the toxins of the chain,
especially in fatty tissue. Cows, chickens, and pigs are fed animal parts,
by-products, fish meal, and grains that are heavily and collectively laden with toxins and
chemicals. Lower-fat animal products are less dangerous, as toxins and chemicals
are accumulated and concentrated in fatty tissue.

Antibiotics, drugs, and growth hormones are also directly
passed into meat and dairy products. Tens of millions of pounds of antibiotics are used in animal feed every year. The union of
concerned scientists estimates that roughly 70% of antibiotics produced in the United States are fed to animals
for nontherapeutic purposes.

US farmers have been giving sex hormones and growth hormones to cattle to
artificially increase the amount of meat and milk the cattle produce without requiring extra feed. The
hormones fed to cows cannot be broken down, even at high temperatures. Therefore
they remain in complete form and pass directly into the consumer's diet when
meat is eaten.

Hormone supplementation is the biggest concern with beef, dairy products, and farmed fish. In the United States,
the jury is still out. However, Europe's scientific community agrees that there
is no acceptably safe level for daily intake of any of the hormones currently
used in the United States and has subsequently banned all growth hormones.

The major concerns for US consumers include the early onset of
puberty, growth of tumors, heightened cancer risks, and genetic problems. Growth
hormones in milk (rBGH or rBST) are genetically modified and have been
directly linked to cancer, especially in women.

Many scientists and experts warn that rampant use of antibiotics in animal feed, like penicillin and tetracycline,
will breed an epidemic that medicine has no defense against. Karim Ahmed, PhD, a
senior scientist at the Natural Resources Defense Council (NRDC) states that it
"is perhaps one of the most serious public health problems the country faces.
We're talking about rendering many of the most important antibiotics ineffective."

Choosing organic animal products is unyieldingly important,
especially for children, pregnant women, and nursing mothers.

6. Preserve Our Ecosystems Organic farming
supports eco-sustenance, or farming in harmony with nature.

Preservation of soil and crop rotation keep farmland healthy, and
chemical abstinence preserves the ecosystem. Wildlife, insects, frogs, birds,
and soil organisms are able to play their roles in the tapestry of ecology, and
we are able to play ours, without interference or compromise.

7. Reduce Pollution and Protect Water and Soil

Agricultural chemicals, pesticides, and fertilizers are contaminating
our environment, poisoning our precious water supplies, and destroying the value of fertile farmland.
Certified organic standards do not permit the use of toxic chemicals in farming
and require responsible management of healthy soil and biodiversity.

According to Cornell entomologist David Pimentel, it is estimated
that only 0.1% of applied pesticides reach the target pests. The bulk of
pesticides (99.%) is left to impact the environment.

8. Preserve Agricultural Diversity

The rampant loss of species occurring today is a major environmental concern. It is
estimated that 75% of the genetic diversity of agricultural crops has been lost
in the last century.

Leaning heavily on one or two varieties of a given food is a
formula for devastation. For instance, consider that only a handful of varieties
of potatoes dominate the current marketplace, whereas thousands of
varieties were once available.

Now, dig back to recent history's potato famine in Ireland, where a
blight knocked out the whole crop, which consisted of just a few varieties, and
millions of people died of starvation. Today, most industrial farms also grow
just one crop rather than an array of crops on one piece of land. Ignorance is
bliss? Or amnesia is disastrous? Crop rotation is a simple and effective
technique used in organic agriculture to reduce the need for pesticides and
improve soil fertility.

Most conventional food is also extremely hybridized to produce
large, attractive specimens, rather than a variety of indigenous strains that
are tolerant to regional conditions such as droughts and pests. Many organic
farms grow an assorted range of food, taking natural elements and time-tested
tradition into account. Diversity is critical to survival.

9. Support Farming DirectlyBuying organic
food is an investment in a cost-effective future. Commercial and conventional
farming is heavily subsidized with tax dollars in America. A study at Cornell
University determined the cost of a head of commercial iceberg lettuce, typically purchased at 49 cents a head, to be
more than $3.00 a head when hidden costs were revealed. The study factored in
the hidden costs of federal subsidies, pesticide regulation and testing, and
hazardous waste and cleanup.

Every year, American tax dollars subsidize billions of dollars for
a farm bill that heavily favors commercial agribusiness. Peeling back another
layer of the modern farming onion reveals a price tag that cannot be accurately measured
but certainly includes other detrimental associated costs such as health
problems, environmental damage, and the loss and extinction of wildlife and
ecology.

10. Keep Our Children and Future Safe

Putting our money where our mouths are is a powerful position to take
in the $1 trillion food industry market in America. Spending dollars in the
organic sector is a direct vote for a sustainable future for the many
generations to come.

Psoriasis: 7 New Genetic Clues

Psoriasis: 7 New Genetic Clues

Newly Discovered Genetic Variations May Make Psoriasis
More Likely, Study Shows

By Miranda Hitti
WebMD Medical
News

Reviewed by Louise Chang, MD

April 3, 2008 -- Scientists have discovered seven genetic variations linked
to psoriasis.

If confirmed in other studies,
those gene variants may make good targets for new psoriasis drugs, note the
researchers, who included Anne Bowcock, PhD, genetics professor at Washington
University School of Medicine in St. Louis.

"Common diseases like psoriasis are incredibly complex at the genetic level,"
Bowcock says in a news release. "Our research shows that small but common DNA
differences are important in the development of psoriasis. Although each
variation makes only a small contribution to the disease, patients usually have
a number of different genetic variations that increases their risk of psoriasis
and psoriatic
arthritis."

Bowcock's team compared DNA from 223 psoriasis patients (including 91 with
psoriatic arthritis) and 519 people
without psoriasis, and also from two other large groups of people with and
without psoriasis.

Through those comparisons, the researchers identified seven genetic
variations linked to psoriasis and psoriatic arthritis and confirmed other
variations already linked to psoriasis.

One of the newly discovered variants is in a genetic region tied to four
other autoimmune diseases: celiac disease, type 1 diabetes, Grave's disease, and
rheumatoid
arthritis.

Further studies are needed to confirm the findings, Bowcock and colleagues
note in the April 4 online edition of Public Library of Science
Genetics.

Feed Your Heart Right

Feed Your Heart Right

WebMD Feature from "Shape" Magazine

By Kyle Shadix, R.D.

We’ve developed a day’s worth of delicious, easy
recipes that incorporate 15 heart-saving foods.

BREAKFAST

yogurt-orange
granola-parfait

Serves 4
Prep time: 5 minutes
Cook time: 0 minutes

2 cups plain lowfat yogurt
3 tablespoons honey
1 cup lowfat
granola
2 oranges, peeled and divided into segments

In a small bowl, combine yogurt and honey. Put a scoop of the mixture in the
bottom of an 8- to 10-ounce parfait glass. Follow with a scoop of granola and
another scoop of yogurt mixture. Top with orange segments and a sprinkle of
granola and serve.

Nutrition score per serving (1 cup):
174 calories, 1 g fat (5% of
calories), 0 g saturated fat, 39 g carbs, 4 g protein, 2 g fiber, 117 mg
calcium, <1 mg iron, 89 mg sodium

LUNCH

flaked-salmon salad
with black beans

Serves 4
Prep time: 15 minutes
Cook time: 10–20 minutes

12 ounces boneless salmon fillet
2 cups broccoli florets
1 15.5-ounce
can black beans, drained and rinsed
1 cup grape tomatoes, halved
Salt and
pepper to taste
4 cups torn assorted salad greens (trimmed, washed, and
dried)
1 bunch fresh basil leaves
2 carrots, peeled and shaved into long
strips

FOR THE VINAIGRETTE
1 tablespoon extra-virgin olive oil
1/4 cup bottled
fat-free vinaigrette
Juice of 1 large lemon, plus more to taste, if
necessary
1 teaspoon Dijon mustard

Preheat oven to 400°F. Place the salmon in a small roasting pan. Cook for 10
to 20 minutes, depending on the thickness of the fish (plan on 10 minutes per
inch), or until an instant-read thermometer registers 140°F. Remove salmon from
oven and set aside. Once salmon cools, flake into bite-size pieces with a
fork.

Meanwhile, bring a 2-quart saucepan filled with water to a boil. Add broccoli
and boil for 1 minute, or until broccoli turns bright green. Pour into a
colander and rinse under cold running water. Shake to remove as much water as
possible and place broccoli in a large bowl.

Make vinaigrette by whisking olive oil, fat-free vinaigrette, lemon juice,
and Dijon. Toss broccoli with the vinaigrette. Set aside. In another bowl,
combine salmon, black beans, and grape tomatoes. Season with salt and pepper, if
desired.

Divide salad greens and basil on four plates. Top with broccoli and salmon
mixture, garnish with shaved carrots, and serve.

Nutrition score per serving (2 1/2 cups):
293 calories, 11 g fat
(33% of calories), 2 g saturated fat, 29 g carbs, 23 g protein, 10 g fiber, 126
mg calcium, 3 mg iron, 628 mg sodium

DINNER

pork tenderloin with
spiced cherry compote

Serves 4
Prep time: 3 minutes
Cook time: 10 minutes

1 16-ounce pork tenderloin
1 tablespoon chopped
fresh rosemary
Salt
and pepper to taste
Cooking spray

FOR THE COMPOTE
1 cup cold orange juice
1 teaspoon cornstarch
1 cup
dried tart cherries, divided
1 teaspoon ground cayenne pepper

Preheat oven to 400°F. Sprinkle
pork with rosemary, salt, and pepper. Spritz an ovenproof skillet with cooking
spray. Over medium heat, sear the pork on all sides, about 2 minutes or until
browned. Place skillet in the oven.

Meanwhile, in a food processor, pulse orange juice, cornstarch, half the
cherries, and cayenne pepper. Place mixture in a large heavy saucepan and add
remaining cherries. Cook over medium heat until the mixture boils and thickens,
about 1 minute. Remove pan from heat and let sauce cool in pan.

Roast pork about 10 minutes, or until an instant-read thermometer inserted
into center registers 155°F. Let sit 5 to 10 minutes, then slice into
medallions. Divide among four plates. Spoon sauce over pork and serve.

barley-almond pilaf

Serves 4
Prep time: 5 minutes
Cook time: 40 minutes

1 teaspoon olive oil
1 small onion, finely chopped
3/4 cup pearl
barley
2 cups low-sodium chicken broth
1 bunch scallions, sliced
Salt
and pepper to taste
1/4 cup toasted almonds, crushed

Heat olive oil in a medium-size heavy saucepan over medium heat. Add onion
and sauté until translucent, about 5 minutes. Add barley and stir constantly for
2 minutes. Pour chicken broth into the pan with the barley and bring to a boil.
Reduce heat to low and cover. Cook until barley is almost tender, about 25
minutes. Add scallions, stir, and cover the pan again. Cook 3 minutes.

Remove pilaf from heat and let stand 10 minutes; season with salt and pepper.
Garnish with toasted almonds and serve.

garlic sautéed
swiss chard

Serves 4
Prep time: 5 minutes
Cook time: 5 minutes

3 large garlic cloves
2 teaspoons olive oil
2 large bunches Swiss
chard, well-washed, drained, and spun dry, coarse stems discarded
Salt and
pepper to taste

Slice garlic into thin strips and set aside. In a large heavy skillet, heat
olive oil over medium-high heat until hot but not smoking. Add garlic and sauté
until lightly browned, about 1 minute. Remove garlic slices from pan and
set aside.

Add Swiss chard to garlic-infused oil and sauté for about 3 minutes. Using
tongs, flip chard and continue cooking 2 minutes, or until chard is wilted but
still bright green.

Season with salt and pepper, toss in garlic, and serve.

Nutrition score per serving (4 oz. pork, 1/4 cup compote, 3/4 cup
barley, 1 cup Swiss chard):
503 calories, 14 g fat (25% of calories), 2 g
saturated fat, 74 g carbs, 23 g protein, 12 g fiber, 102 mg calcium, 4 mg iron,
141 mg sodium

Diet and Nutrition

Frequently Asked Questions
About Diet and Nutrition



How much weight do I need to lose to gain health benefits?

Answer:
Small amounts of weight loss achieved in a healthful manner is most beneficial. Losing as little as 5% of body weight can improve blood pressure, cholesterol levels, fasting blood sugar, and blood triglycerides. Being overweight increases the risk for many chronic diseases, and losing small amounts of weight can improve your health and slowly help you reach a healthier weight. We encourage you to make small changes in your eating and physical activity patterns that you can sustain over time, which will slowly help you lose weight permanently.

My doctor says I need to eat more fiber. What are some good sources?

Answer:
You are not alone; the average adult only eats 12-17 grams and should be eating 25-38 grams per day. There are two basic types of fiber - soluble and insoluble. Insoluble fiber, found in whole grains, bran, nuts, fruits, and vegetables, adds bulk to your diet and aids in normal elimination. Soluble fiber, found in oats, beans, peas, apples, blueberries, dates, and pears, has been shown to lower cholesterol levels and reduce the risk of heart disease.

To increase your intake of dietary fiber, start by reading labels and choosing foods that have a few grams of fiber per serving. Kick-start your day with a bowl of whole-grain cereal or bran cereal with at least 5 grams of fiber per serving and top it with fresh fruit. At lunch, choose whole-wheat bread and add veggies to your sandwich or select a salad and top with veggies, beans, and nuts. Enjoy whole grains at dinner along with more fruit and vegetables. Be sure to drink plenty of liquids while increasing your fiber intake to minimize any gastrointestinal discomfort.


Are over-the-counter weight loss supplements helpful in losing weight?
Answer:
Diet pills rarely lead to permanent weight loss. The best method for weight loss is the tried-and-true formula of good eating habits and plenty of exercise. Using over-the-counter weight loss drugs is a short-term solution to a long-term problem. Save your money and spend it on nutritious foods. Get in touch with your hunger and appetite instead of relying on supplements that are uncontrolled by the FDA and often have no scientific proof of effectiveness. Some diet pills contain ephedra, an herbal supplement that has been linked to heart attack, stroke, and sudden death.

Experts agree, the best way to lose weight is to get regular physical activity and eat meals made up of foods that satisfy hunger and control appetite. Include a source of lean or low fat protein at all meals and snacks along with high-fiber fruit, vegetables, or whole grains for the most satiating meals.


How much water should a normal, healthy adult drink on a daily basis to avoid dehydration?
Answer:
We get water from all of the foods and beverages in our diet. Eight glasses (8 oz each), or two quarts, is a good rule of thumb; however, new recommendations suggest using thirst as the guideline for how much fluid to drink each day. Individual fluid needs vary from person to person. Pay attention to thirst as well as the color and odor of your urine. Dry mouth and concentrated (dark) urine are good indicators that you need more fluids. Dry environments, heat, and physical activity, especially during warm weather, all increase hydration needs. Both young children and older adults are more vulnerable to dehydration.Keep in mind your body constantly loses water as it evaporates from your skin. Individuals with larger body surfaces and those who perspire more will lose greater amounts of water through evaporation.


Can I eat dairy foods even if I am sensitive to milk?
Answer:
Individual tolerance to foods such as dairy can range from no problems to severe gastrointestinal upset. Some people suffer from lactose intolerance and need to strictly avoid all foods containing lactose such as milk, yogurt, and cheese.

Many individuals have a limited tolerance or a sensitivity to lactose and can only tolerate small amounts of dairy products. The best approach for these people is to choose cultured yogurts, aged cheeses, and lactobacillus milk. Try small amounts of dairy with other foods and gradually increase the amount of dairy as tolerated.


Is sleep important to weight loss?
Answer:
Getting a few more hours sleep each night will not automatically result in weight loss; however, if you are not getting enough sleep, it may be slowing down your weight loss journey. Recent research suggests that hunger hormones get out of sync when you are sleep deprived and a good night’s rest can get them back on track. Sleeping at least seven hours/night can get your hunger hormones functioning properly and help you feel more energetic during the day.


Is it better to get vitamins and minerals from food or from supplements?
Answer:
A pill cannot possibly be a substitute for a healthy diet. Food first is always the best approach because food not only contains vitamins and minerals but also nutrients, phytochemicals, antioxidants, calories, and fiber – all important for your body. There is a synergistic relationship between all of the food components that work in tandem to promote good health. Supplements are designed to "supplement" or provide nutritional insurance for the inevitable nutrient gaps in eating plans.


Beyond a daily multivitamin/mineral, are there any additional supplements recommended for healthy adults?
Answer:
Once daily multivitamins/minerals geared for age and sex should take into account the changing needs of adult men and women. If you cannot tolerate dairy and do not eat calcium-fortified foods, you may need additional calcium beyond a multivitamin.

During child-bearing years it is essential for women to get adequate folate and iron in your diet or through supplements. Pregnant and lactating women have increased needs that require a special supplement during these times.
Vegetarians may need to add supplements depending on the foods excluded in their diets. Smokers require an additional 40 milligrams of vitamin C that can easily be obtained from fruits or vegetables.


I want to quit smoking but am afraid of weight gain. What can I do?
Answer:
Congratulations, you are taking the first step toward improved health. Quitting smoking can result in enhanced taste, smell, appetite, and a desire to eat more often. Weight gain can occur if you substitute food for tobacco. Keep your mouth busy with sugarless gum or suck on hard candies. Stock your kitchen with nutritious snacks so you can satisfy urges with fruits, vegetables, or lean protein. Drink plenty of water and avoid empty-calorie foods that can result in weight gain.


How can I control my problem snacking?
Answer:
First, try to figure out why you snack. You may snack because you are bored, tired, or in response to an emotion, such as loneliness; or you may snack because your diet is inadequate. Eat well-balanced meals and allow for nutritious snacks that include lean protein and high fiber fruits, vegetables, or whole grains. Avoid "eating amnesia" when you snack in front of the television or directly from a bag and end up eating much more than you should. Plan your snacks in advance and take along nutritious foods and drinks so you are prepared when the snack attack occurs.

21 Reasons to Quit Smoking

1) If you smoke more than 25 cigarettes a day, you are 25
times more likely to die from cancer and heart disease.


2) Each cigarette takes about 11 minutes away from your life.

3) Fifty diseases are caused by smoking. Twenty of them are proven to be fatal.

4) Seven out of ten smokers express their willingness to give up.

5) Nicotine stimulates the central nervous system, and increases your blood
pressure.

6)Smoking is the number one avoidable cause of death in the
United States.

7) If you continue smoking, there is a one in two
chance you will die from it.

8)Smoking related diseases cost the United States health service over $1 billion dollars yearly.

9) If you love facial wrinkles, then by all means, continue
smoking.

10) You could have saved over $800 a month by quitting.

11) Nicotine is considered to be an insecticide used on plants to kill bugs.

12) If you continue to smoke your lungs will shrink dramatically.

13) Smoking from pipes is literally the same as smoking a cigarette.

14) Cigarettes contain tar which has been proven to form cancer.

15 As each year passes you will become more addicted and have extreme difficulty
quitting.

16) Children who are exposed to second hand smoking will likely
develop pneumonia and asthma.

17) The benefits will begin immediately when you quit.

18) Stomach ulcers are formed by smoking.

19) Even if you are 80 years old, you can still benefit just by quitting.

20) Teenage smokers develop asthma and lung cancer
faster than an adult smoker.

21) Over 80% of smokers say they would not smoke if they
started their lives over.

Natural Health Care and the Heart

Nutrition is a vital part of good heart health. While much focus is placed on
dietary fats, antioxidants, vitamins and nutraceuticals can help to improve
cardiovascular health. Antioxidants are cardioprotective. Atherosclerotic
plaques are formed long before the diagnosis of cardiovascular disease is made.
Antioxidant vitamins protect against plaque formation, according to a study
published in American Journal of Clinical Nutrition (August, 2002). Antioxidants
can also help protect against high blood pressure.

In the American Heart Association Journal, Circulation (November, 2002), the benefit of omega-3 fatty acids in the diet is discussed. Omega-3 fatty acids make the blood less likely
to form clots that cause heart attack as well as protect against irregular
heartbeats that can cause sudden cardiac death.

In the journal, Cardiovascular Reviews and Reports, (volume 4, number 8, 8/18/03 Role of
Nutriceutical Agents in Cardiovascular Diseases: An Update -- Part I), a number
of natural health strategies are discussed. Nitric oxide helps to relax and to
protect the lining of the arteries. The amino acid, arginine helps with the
production of nitric oxide. The article makes note of a few small studies that
show the benefit of L-arginine supplementation, which improves coronary blood
flow, decreases inflammatory chemicals, and improves angina symptoms. It has
even shown to be beneficial to patients suffering from congestive heart
failure.

Health Clubs And Gyms Advice

How to Find the Safest and Healthiest Health Clubs & GymsWe all think
of joining a health club & gym as a choice for healthier living, right?
However, if your health club& gym is not abiding by certain practices in
safety and sanitation, you may not be getting as healthy of a workout as you
think. If the equipment is not properly maintained or the personnel are not
adequately trained, you may run the risk of injury. And if the center is not
cleaned and sanitized regularly, you may be bringing home more than a buff body
in terms of germs and other substances. This is why it is always a good idea to
thoroughly check out health clubs & gyms before joining to ensure that you
will be getting the safest workouts possible.

Look for Proper Instruction

When you begin to scrutinize health clubs & gyms for
proper instruction and training on the equipment, there are two different
criteria to look for. First, members should be well educated on the rules of the
health club & gym, and properly trained on the equipment before they are
allowed to use it. This means an introductory class for all who join the fitness
center, and should also include a medical history that you provide to personnel
before working out so that they know that you are physically able to do so.

Read
the rest of the article here.....

The Obesity Virus

Scientists The University of Louisiana have found that obesity can be caused by a virus.

Even if a man is following a correct diet, many persons are missing the fact that every body is unique, and what's good for one may cause harm to another
.
Scientists made an assumption that there is a virus that can affect
human metabolism.

After some laboratory experiments it was showed that
the infection with human adenovirus-36 (AD-36) - long time known as a cause of eye and
respiratory infections in humans - causes adult stem cells obtained from fat fat
tissue to transform into fat cells. the other stem cells (not exposed to the
virus) remained unchanged.
The study also reported the identification of a
specific gene that seems to be implied in the obesity effect.

Are They
going to find a vaccine for obesity?

Drinking Green Tea Benefits

I'm sure You already know that the green
tea drinking has a lot of benefits for our health: it prevents the bad
breath and the tooth decay; it helps to the health of the gum; it reduces the
UV rays damage to our skin and this makes us look young; it helps us
losing weight.

These are very
important points, as if you see a person with black teeth, wrinkles and
overweighted, I'm sure you do not admire him/her.

It was found that the
green tea has wonderful effects on our beauty.
Here is what the researches on
it found:

- Green tea contains catechins, which keep the
acids under control and prevent the reproducing of bacteria. The main reasons of
the periodontal disease - bleeding gums - are the bacteria and acids in our
mouth. Conclusion: Green tea helps our gums staying healthy and pink, keeping
our teeth in.

- The Vitamin C from
the green tea helps our gum to
cure.

- Catechins also reactivate the activity of the dying cells - this
helps to smooth out the wrinkles.

- Green
tea has anti-oxidants that diminishes the UV light harm to our skin. This
is how it helps us slowing down the process of aging - we look younger.

-
About 2/3 of "modern" people are concerned about their weight, and the green tea
with its catechins helps to decrease the body fat and to "hurry" the fat
oxidation. Researches found that the caffeine and the thiamine from the green
tea help our body to maintain from producing more body fat.

OK, don't
expect that if you all day are having Popsicles that drinking a cup of green tea
will protect you from all the cavity problems. As well as staying on meals like
donuts and pork products, and then after a cup of green tea to expect not to
become fatter.

Of course you have heard this before: take care to eat
right, exercise all time, brush and floss your teeth; but maybe you want to make
an improvement to all of these.

It is recommended to drink green tea every day - make it your relax
time, your "refreshing" time. Help yourself staying healthy and young!

10 Rules of Wt loss

10 Main Rules Of Weight Loss

If you want to lose weight, or just always to stay in good shape, follow 10
simple but very important rules.

1. Make your diet multicolored.
Fruits and vegetables are an indispensable source of fiber,
vitamins, minerals and antioxidants. They contain few calories, give a sense of
satiety and can be combined with any dishes.

2. Eat regularly.
When you eat regularly, your
body's metabolism is evenly, and the calories are spent throughout the day. If
the break between meals is big, the body tries to spend less energy, i.e. burns
fewer calories. The breakfast is compulsory. Eat at least three times a day,
from time to time have a bite of easy healthy food.

3. Give time to the stomach.
Since childhood,
we were forbidden to have little snacks before lunch, so as not to spoil the
appetite. In fact, these snacks can prevent overeating. Feeling satiated comes
only after 10-15 minutes, so often we eat more than it is necessary. When eating
at home, please give attention to the size of the portions. In restaurants
usually give large portions, so try to eat only a part of what is given. And, of
course, do not be afraid to have some snacks before lunch!

4. Pick fresh food.
In order for the produces
to be kept longer, they add all kinds of preserving agents. This often leads to
lower the content of useful substances and vitamins in food. Try to have fewer
semi-prepared foods and fast-foods, these are always rich in calories, fat and
salt.

5. Keep moving.
The human
body is not suited to the endless seating for the desktop. To stay healthy, you
need to move every day. The loads strengthen all muscles, including the heart,
improve sleep and mood. No matter, are you training in the sports center, or
just walk around the house, most important is that you keep moving.

6. Allow yourself to enjoy the pleasure.
Many delicious things are harmful, but without them it can
be very difficult. If you repeatedly refuse to pleasure yourself, you can falter
and eat too many taboo sweets. Enjoy sometimes by eating a little of favorite
food, but try to keep moderation. For example, you can eat a very small piece of
cake in a normal day or a normal piece in honor of the holiday.

7. Read the labels.
If you do not even know
the names of ingredients listed on the packaging of the product, it is better
not to risk it and leave the product on the shelf at the supermarket. The same
applies to products with endlessly long list of ingredients on the label. Also,
please note whether the listed on the label calorie and fat content refers to
one portion or to an entire package.

8. Eat intact cereals.
White bread and flour do
not have any value to the health, while intact cereals are rich in fiber and
useful substances. Bread and pasta from whole grains help to avoid sharply
disorders of the glucose levels in the blood, prolongs the feeling of being
satiated.

9. Choose the "right" fats.
Fats are not always harmful. The saturated fats actually leads
to extra weight and cardiovascular diseases, but unsaturated fats are useful for
the organism. For example, you can use olive oil for filling salads and cooking
meals.

10. Beware of "liquid" calories.
A conventional glass of lemonade can contain about 10 tea
spoons of sugar! The extra calories taken daily with a drink, do not give a
sense of satiety, but certainly adds unwanted fats. The advertisements so
skilfully present some drinks, we believe it is useful and not draw attention to
the extra sugar they contain..

HOMEOPATHY TIPS

Ten Ways to Good
Health :

these are the
general tips for the attainment of overall good
health which we,group of friends, have been using for a while now and
having better results.

1. More Tea (Green or black )
   
2. More Vegetables & Salads
   
3. More Fruit & Water
   
4. More Vinegar
   
5. More Chewing
   
6. More Action at work
   
7. More Giving and sacrifice
   
8. More Sleep ,thats minimum 6-8 hrs
   
9. More Walking and jogging
   
10. More Laughter and enjoyment

Well these are just general tips we can
use , no rocket science in it as they call .You can either use them all in your
daily routine life or just any of them.

Hope helps to see your health in
desired shape.

thanks

HOMEOPATHY
TIPS

HOMEOPATHY

HOMEOPATHY
TIPS FOR HOW TO KEEP HEALTHY TEETH AND GUMS

Brush. Floss.
Eat And see your dentist regularly. These are
the most fundamental steps for keeping healthy teeth and gums. so keep
reading…

Selecting a
toothbrush:

Buying a toothbrush can be
confusing. The selection of brushes ranges from the no-frills,
handle-and-bristles economy model to ones that vibrate, beep, and some that cost
more than a years’ worth of dental check-ups.

dentists will tell you that
it’s simply a matter of preference. And if it’s more fun to use a brush that
jiggles or that’s shaped like a space ship, it might just make your brush
longer. Which is good. The most important thing is to brush at least two minutes
with a soft-bristled toothbrush whose size and shape fits your hand and allows
you to reach the surfaces of every tooth. It’s that
simple.


Replace regularly. Don’t forget, though, that brushes wear out. Once the bristles become
worn or splayed, the brush can’t clean your teeth well and may even injure your
gums. So, toothbrushes need to be replaced every three or four months
.

Floss
daily. Remember that
your toothbrush can’t reach areas between the teeth. So it’s also important to
clean between the teeth daily with floss. It’s those bits and pieces of food
that get caught in between the teeth and along the gum line that lead to plaque
build-up and gum disease.


Finally have a mouthwash with good
reputation and suitable to your taste and dental hygiene.

Hopefully these
tips help you to keep your teeth "smiling"
always.

Back Pain - the Basics

Understanding Back Pain - the Basics

What Is Back Pain?

We've all experienced back problems from time to time -- a pain in the lower
back or strain of the neck. In fact, problems from back pain are the most common
physical complaints among American adults and are a leading cause of lost job
time -- to say nothing of the time and money spent in search of relief. Back
pain includes sore muscles and tendons, herniated discs, fractures, and other
problems. Most often, the causes of back pain have developed over a long period
of time.

The spinal column is an extraordinary mechanism. It keeps us stable enough to
stand upright but flexible enough for movement. The backbone, or spine, is
actually a stack of 24 individual bones called vertebrae.

A healthy spine is S-shaped when viewed from the side. It curves back at the
shoulders and inward at the neck and small of the back. It's the body's main
structural support. It also houses and protects the spinal cord, the intricate
network of nerves that runs through the vertebrae to transmit feeling and
control movement throughout the entire body.

What Causes It?

Back pain ranks high on the list of self-inflicted ailments. Most of our back
troubles happen because of bad habits, generally developed over a long period of
time. These include:

• Poor posture
  
• Overexertion in work and play
  
• Sitting incorrectly at the desk or at the steering wheel
  
• Pushing, pulling, and lifting things carelessly

Sometimes, the effects are immediate, but in many cases back problems develop
over time. One of the more common types of back pain comes from straining the
bands of muscles surrounding the spine. Although such strains can occur anywhere
along the spine, they happen most often in the curve of the lower back. The next
most common place is at the base of the neck.

Sometimes backache occurs for no apparent reason. This is called nonspecific
backache. It may develop from weakened muscles that cannot handle everyday
walking, bending, and stretching. In other cases, the discomfort seems to come
from general tension, lack of proper sleep, and/or stress.

A condition called fibrositis causes chronic backache from localized muscle
tension. Sometimes this original muscle tension comes from stress or other
emotional problems.
Whether the muscle strain is from lifting heavy objects
or from something as innocuous as a sneeze makes little difference -- the pain
can be agonizing.

Pregnancy commonly brings on back pain. Hormonal changes and weight gain put
new kinds of stresses on a pregnant woman's spine and legs.

Injuries from contact sports, accidents, and falls can cause problems ranging
from minor muscle strains to severe damage to the spinal column or the spinal
cord itself.

Back Pain - Symptoms

Understanding Back Pain - Symptoms

What Are the Symptoms?

Most people have experienced back pain sometime in their life. The causes of
back pain are numerous; some are self-inflicted due to a lifetime of bad habits.
Other back pain causes include accidents, muscle strains, and sports injuries.
Although the causes may be different, most often they share the same
symptoms.

The symptoms for back pain are:

• Persistent aching or stiffness anywhere along your spine, from the base of
  the neck to the hips.
  
• Sharp, localized pain in the neck, upper back, or lower back -- especially
  after lifting heavy objects or engaging in other strenuous activity.
  
• Chronic ache in the middle or lower back, especially after sitting or
  standing for extended periods.

Call Your Doctor If:

• You feel numbness, tingling, or loss of control in your arms or legs. This
  may signal damage to the spinal cord.
  
• The pain in your back extends downward along the back of the leg. You may be
  suffering from sciatica.
  
• The pain increases when you cough or bend forward at the waist. This can be
  the sign of a herniated disc.
  
• The pain is accompanied by fever. You may have a bacterial infection.
  
• You have dull pain in one area of your spine when lying in or getting out of
  bed. If you are over 50 you may be suffering from osteoarthritis.

Back Pain - Treatment

Understanding Back Pain - Treatment

How Do I Know What Kind of Back Problem I Have?

Before a doctor can begin treating back pain, he or she may do tests to
determine what is causing the patient's back pain. Unless you are totally
immobilized from a back injury, your doctor probably will test your range of
motion and nerve function and touch your body to locate the area of
discomfort.

Blood and urine tests will make
sure the pain is not due to an infection or other systemic problem.
X-rays
are useful in pinpointing broken bones or other skeletal defects. They can
sometimes help locate problems in connective tissue. To analyze soft-tissue
damage, computed tomography (CT) or magnetic resonance imaging (MRI) scans may
be needed. X-rays and imaging studies are generally used only for checking out
direct trauma to the back, back pain with fever, or nerve problems such as
extremity weakness or numbness. To determine possible nerve or muscle damage, an
electromyogram (EMG) can be useful.

What Are the Treatments?

Because back pain stems from a variety of causes, treatment goals are pain
relief and restored movement. The basic treatment for relieving back pain from
strain or minor injury is rest. An ice pack can be helpful, as can aspirin or
another nonsteroidal anti-inflammatory drug (NSAID) to reduce pain and
inflammation. After the inflammation subsides, applying heat can soothe muscles
and connective tissue.

Long-term bed rest is not only no longer considered necessary for most cases
of back pain, it is actually potentially harmful, making recovery slower and
potentially causing new problems. In most cases, you will be expected to start
normal, nonstrenuous activity (such as walking) within 24 to 72 hours. After
that you should begin controlled exercise or physical therapy. Physical therapy
treatments may employ massage, ultrasound, whirlpool baths, controlled
application of heat, and individually tailored exercise programs to help you
regain full use of the back. Strengthening both the abdominal and back muscles
helps stabilize the spine. You can prevent further back injury by learning --
and doing -- gentle stretching exercises and proper lifting techniques, and
maintaining good posture.

If back pain keeps you from normal daily activities, your doctor can help by
recommending or prescribing pain medications. Over-the-counter painkillers such
as Tylenol, aspirin, or ibuprofen can be helpful. Your doctor may prescribe
prescription strength anti-inflammatories/pain medicines or may prefer to
prescribe combination opioid/acetaminophen medications such as Vicodin or
Percocet. Some doctors also prescribe muscle relaxants. But beware, these
medications have their main effect on the brain, not the muscles, and often
cause drowsiness.

If your primary doctor isn't able to help you control the pain, he/she may
refer you to a back specialist or a pain specialist. Sometimes these doctors
will use injections of steroids or anesthetics to help control the pain. Some
newer treatments have been developed recently to help with the treatment of
pain. One of these is radiofrequency ablation, a process of delivering
electrical stimulation to specific nerves to make them less sensitive to pain,
or by delivering enough electricity to actually destroy the nerve to prevent
further pain. A similar type of procedure that delivers heat to a herniated disc
can shrink the disc so that it no longer bulging onto the nerve root causing
pain. Other medicines such as antidepressants and anticonvulsants are sometimes
prescribed to help with pain related to irritated nerves.

What Are the Treatments? continued...

Knowing the cause of the pain and fixing the problem if possible should be
primary in the course of your treatment, however.

Some physicians advocate using a
transcutaneous electrical nerve stimulator (TENS), although whether TENS is
clearly helpful for back pain has not been resolved. Electrodes taped to the
body carry a mild electric current that helps relieve pain. After appropriate
training, patients can use TENS on their own to help reduce pain while they
recover from strained or moderately injured backs.

Surgery for nonspecific back pain is a last resort. In cases of persistent
pain from extreme nerve damage, rhizotomy -- surgically severing a nerve -- may
be necessary to stop transmission of pain to the brain. Rhizotomy can correct
the symptoms caused by friction between the surfaces in a spinal joint, but it
doesn't address other problems, such as herniated discs.

Chiropractors have a role in the treatment of back pain. The U.S. Agency for
Healthcare Research and Quality recognizes spinal manipulation by chiropractors
and osteopaths as effective for acute low-back pain. Its effectiveness for
treating chronic back pain is less well established. Some researchers suggest
that early chiropractic adjustments for acute back pain may prevent chronic
problems from developing. Other doctors warn against some chiropractic
manipulations, particularly those that involve rapid twisting of the
neck.
Osteopathic treatment is likely to combine drug therapy with spinal
manipulation or traction, followed by physical therapy and exercise.

Acupuncture may bring moderate to complete pain relief for many sufferers. It
can be used alone or as part of a comprehensive treatment plan that includes
medications and other bodywork. Clinical achievements, along with positive
research results, prompted the National Institutes of Health (NIH) to declare
acupuncture a reasonable treatment option for those suffering low back pain.

If you consult a psychotherapist for cognitive behavioral therapy (CBT), your
treatment may include stress management, behavioral adaptation, education, and
relaxation techniques. CBT can lessen the intensity of back pain, change
perceptions about levels of pain and disability, and even lift depression. The
NIH considers CBT useful for relieving low back pain, citing studies that show
CBT to be superior to routine care and placebo.
Other comprehensive
behavioral programs have shown similar success, with participants able to lessen
the amount of medication they needed while improving their outlook and
pain-related behavior.

If lower back pain is related to muscle tension or spasm, biofeedback can be
effective for lessening pain intensity, decreasing drug use, and improving
quality of life. Biofeedback may help you train your muscles to respond better
to stress or movement.

The Alexander Technique, Pilates, and the Feldendkrais Method are all
specialized forms of body work that help you learn to move in a more
coordinated, flexible, and graceful manner. They may help reduce pain and can
relieve stress. Some of the postures of yoga may help diminish low back pain,
improve flexibility, strength, and sense of balance. Yoga is good for stress
reduction and can help with the psychological aspects of pain.
Aquatic
therapy and exercise can also improve flexibility and decrease pain for those
with chronic low back problems. The unique properties of water make it an
especially safe environment for exercising a sore back; it provides gentle
resistance, comfort, and relaxation.

Back Pain - Prevention

Understanding Back Pain - Prevention

How Can I Prevent Back Pain?

In learning how to prevent back pain, keep your posture in mind. The most
important preventive measure for lower back pain is practicing good posture when
standing and sitting.

First, analyze your posture by
standing with your heels against a wall. Your calves, buttocks, shoulders, and
the back of your head should touch the wall. You should be able to slip your
hand behind the small of your back. Now step forward and stand normally. If your
posture changes, correct it right away. If you stand for long periods at work,
wear flat shoes with good arch support and get a box or step about six inches
high to rest one foot on from time to time.

Your sitting posture may be even more important. A good chair bottom supports
your hips comfortably but doesn't touch the backs of your knees. Your chair back
should be set at an angle of about 10 degrees and should cradle the small of
your back comfortably. If necessary, use a wedge-shaped cushion or lumbar pad.
Your feet should rest flat on the floor. Your forearms should rest on your desk
or work surface with your elbows almost at a right angle.

When you have to lift heavy objects, don't bend at the waist. Squat with your
legs and keep your back upright as you grasp the object and stand upright again.
Let your legs do the lifting, not your back. Back braces don't actually help
protect your back other than reminding you to not bend with your back. Finally,
ask your doctor or health club trainer about back-strengthening exercises. You
might also check with your local YMCA or hospital for back-strengthening
classes. These stretching and strengthening exercises can help chronic back pain
and prevent future episodes. Also, some forms of yoga and tai chi can help you
learn proper posture, improve strength, balance, and flexibility.

Steroid Shots for Back Pain Don't Work

Steroid Shots for Back Pain Don't Work

Professional Group Advises Against Epidural Steroid Shots
for Chronic Back Pain

By Miranda Hitti
Medical News

Reviewed by Louise Chang, MD

March 5, 2007 -- When it comes to treating chronic back pain with sciatica,
epidural steroid injections may only bring small, short-term relief, according
to a group of neurology professionals.

Sciatica is pain running down the
back of the leg, where the sciatic nerve is located. It often accompanies back
pain.

In reaching its conclusion, the American Academy of Neurology's Therapeutics
and Technology Assessment Subcommittee reviewed four studies on epidural steroid
injections for back pain with sciatica.

Based on the findings, epidural steroid shots are not recommended for
long-term back pain relief, improving back function, or preventing back surgery,
write neurology professor and subcommittee member Carmel Armon, MD, MHS, and
colleagues.

Armon works at Tufts University's medical school and Baystate Medical Center
in Springfield, Mass.

Taken together, the four studies show that patients who got epidural steroid
shots had a slight drop in pain two to six weeks after the injection, compared
with patients who got epidural shots containing no medicine (placebo
injections).

However, the epidural steroids didn't relieve back pain more than the placebo
at 24 hours, three months, or six months after administration, the review
shows.

The epidural steroid shots also didn't appear to improve the patients'
average back function or help patients avoid back surgery.

"While some pain relief is a positive result in and of itself, the extent of
leg and back pain relief from epidural steroid injections, on the average, fell
short of the values typically viewed as clinically meaningful," Armon says in an
American Academy of Neurology news release.

Armon's team didn't have enough data to evaluate the use of epidural steroid
shots for neck pain.

With few high-quality studies to review, the researchers call for further
studies on epidural steroid injections for neck and back pain.

Low Back Pain

Low Back Pain: Many Options for Relief

Expert Panel Says a Variety of Treatments Can Ease Pain
Without Surgery

By Daniel J. DeNoon
Medical News

Reviewed by Louise Chang, MD

Oct. 1, 2007 -- People who suffer low back pain have high odds of finding
relief without surgery, an expert panel says.

The panel, made up of experts from
the American Pain Society and the American College of Physicians, has released
guidelines for the diagnosis and treatment of low back pain.

The guidelines cover what doctors call "nonspecific low back pain" -- that is, back pain not due to a specific
condition such as cancer, a slipped disk, a compressed nerve, or a
fracture.

If you have this kind of bad pain, there's good news, says panelist Roger
Chou, MD, associate professor of medicine at Oregon Health & Science
University in Portland. Chou is director of the clinical guidelines development
program of the American Pain Society.

"There are lots of options out there that have pretty good evidence they
work," Chou tells WebMD. "There is no one perfect treatment for everybody. If
you are interested in spinal manipulation and acupuncture, the evidence is just
as good as for medications."

Once upon a time, doctors told people with low back pain to stay in bed for
three days -- perhaps with a board under their mattress. That very bad advice
actually made back pain worse, Chou says.

"We don't want people lying in bed," he says. "Get out. Try a normal range of
activities, but back off if your back hurts. But you won't hurt your back by
doing regular stuff, and it may actually keep your back conditioned and
strong."

Doctors also used to give routine X-rays to patients complaining of low back
pain. That, according to the expert panel, also is wrong. X-rays are
indicated only when a doctor has reason to suspect an underlying condition that
could be confirmed by imaging studies.

Back Pain Relief Menu

Most people with low back pain have an acute pain episode. But up to a third
of patients report persistent pain of at least moderate intensity -- chronic low
back pain.

The panel found evidence that different patients can get relief from a wide
variety of treatments. These treatments include:

• Cognitive-behavioral psychotherapy
  
• Exercise therapy
  
• Spinal manipulation from a chiropractor, osteopath, or physical therapist
  
• Intensive interdisciplinary rehabilitation (physical, vocational, and
  behavioral therapies provided by multiple providers with different clinical
  backgrounds)
  
• Acupuncture
  
• Massage therapy
  
• Yoga
  
• Progressive relaxation

"Patients and doctors need to talk," Chou says. "Don't use stuff not backed
up by evidence. Don't fall for stuff just because it's touted on the Internet or
whatever."

Scott D. Boden, MD, professor of orthopaedic surgery and director of the
Emory University orthopaedics and spine center, says the panel's advice confirms
what back specialists have been saying for years.

"These programs have been around for 15 to 20 years," Boden tells WebMD.
"Some studies show they have a benefit, some not. A lot of this has to do with
the psychological makeup of patients."

Boden adds one more possible cure to Chou's list: time.

"Fortunately for most patients, it is just a short period of time where back
pain is absolutely debilitating," he says. "For some, the most important thing
is just the education that they are not falling apart, so they can to stop
searching for the cure and go on and live their lives."

Back Pain Relief Menu continued...

Both Boden and Chou stress that surgery is not the answer for most patients.
In fact, Consumer Reports this month listed back surgery as the No. 1
most overused medical treatment.

"Since surgery doesn't offer a
large advantage in most patients, the message is that most people will be able
to get better without surgery," Chou says. "If you can avoid it, you are going
to be better off."

Boden suggests that patients settle on a treatment that helps and warns that
some patients may never be totally cured of back pain.

"Unfortunately, while looking for a cure patients can run into surgery that
would be moderately risky with a small chance of success," Boden says. "Or they
could end up with something that is not necessarily dangerous, but equally
ineffective. There are a lot of new things that sound good, but the real back
pain options really haven't changed that much in decades."

Chou and colleagues report the panel findings in the Oct. 2 issue of the
Annals of Internal Medicine.

The 10 Best Foods You Aren’t Eating...cotd...

The 10 Best Foods You Aren’t Eating

(continued)

4. Swiss chard

Hidden in the leafy-greens cooler of your market, you'll find this slightly
bitter, salty vegetable, which is actually native to the Mediterranean.

Why it's healthy: A half cup
of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin,
supplying 10 mg each. These plant chemicals, known as carotenoids, protect your
retinas from the damage of aging, according to Harvard researchers. That's
because both nutrients, which are actually pigments, appear to accumulate in
your retinas, where they absorb the type of shortwave light rays that can damage
your eyes. So the more lutein and zeaxanthin you eat, the better your internal
eye protection will be.

How to eat it: Chard goes great with grilled steaks and chicken, and
it also works well as a bed for pan-seared fish. Wash and dry a bunch of Swiss
chard, and then chop the leaves and stems into 1-inch pieces. Heat a tablespoon
of olive oil in a large sauté pan or wok, and add two garlic cloves that you've
peeled and lightly crushed. When the oil smokes lightly, add the chard. Sauté
for 5 to 7 minutes, until the leaves wilt and the stems are tender. Remove the
garlic cloves and season the chard with salt and pepper.

5. Cinnamon

This old-world spice usually reaches most men's stomachs only when it's mixed
with sugar and stuck to a roll.

Why it's healthy: Cinnamon helps control your blood sugar, which
influences your risk of heart disease. In fact, USDA researchers found that
people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks
(about 1/4 teaspoon each day) significantly reduced not only their blood sugar
but also their triglycerides and LDL (bad) cholesterol. Credit the spice's
active ingredients, methylhydroxychalcone polymers, which increase your cells'
ability to metabolize sugar by up to 20 times.

How to eat it: You don't need the fancy oils and extracts sold at
vitamin stores; just sprinkle the stuff that's in your spice rack (or in the
shaker at Starbucks) into your coffee or on your oatmeal.

6. Purslane

Although the FDA classifies purslane as a broad-leaved weed, it's a popular
vegetable and herb in many other countries, including China, Mexico, and
Greece.

Why it's healthy: Purslane
has the highest amount of heart-healthy omega-3 fats of any edible plant,
according to researchers at the University of Texas at San Antonio. The
scientists also report that this herb has 10 to 20 times more melatonin -- an
antioxidant that may inhibit cancer growth -- than any other fruit or vegetable
tested.

How to eat it: In a salad. Think of purslane as a great alternative or
addition to lettuce: The leaves and stems are crisp, chewy, and succulent, and
they have a mild lemony taste. Look for it at your local farmer's market, or
Chinese or Mexican market. It's also available at some Whole Foods stores, as an
individual leafy green or in premade salad mixes.

7. Pomegranate juice

A popular drink for decades in the Middle East, pomegranate juice has become
widely available only recently in the United States.

Why it's healthy: Israeli scientists discovered that men who downed
just 2 ounces of pomegranate juice daily for a year decreased their systolic
(top number) blood pressure by 21 percent and significantly improved bloodflow
to their hearts. What's more, 4 ounces provides 50 percent of your daily vitamin
C needs.

How to drink it: Try 100 percent pomegranate juice from Pom Wonderful.
It contains no added sugars, and because it's so powerful, a small glassful is
all you need. (For a list of retailers, go to www.pomwonderful.com.)

8. Goji berries

These raisin-size fruits are chewy and taste like a cross between a cranberry
and a cherry. More important, these potent berries have been used as a medicinal
food in Tibet for over 1,700 years.

Why they're healthy: Goji berries have one of the highest ORAC ratings
-- a method of gauging antioxidant power -- of any fruit, according to Tufts
University researchers. And although modern scientists began to study this
ancient berry only recently, they've found that the sugars that make goji
berries sweet reduce insulin resistance -- a risk factor of diabetes -- in
rats.

How to eat them: Mix dried or fresh goji berries with a cup of plain
yogurt, sprinkle them on your oatmeal or cold cereal, or enjoy a handful by
themselves. You can find them at specialty supermarkets or at
gojiberries.us.

9. Dried plums

You may know these better by the moniker "prunes," which are indelibly linked
with nursing homes and bathroom habits. And that explains why, in an effort to
revive this delicious fruit's image, producers now market them under another
name.

Why they're healthy: Prunes
contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that
are particularly effective at combating the "superoxide anion radical." This
nasty free radical causes structural damage to your cells, and such damage is
thought to be one of the primary causes of cancer.

How to eat them: As an appetizer. Wrap a paper-thin slice of
prosciutto around each dried plum and secure with a toothpick. Bake in a 400°F
oven for 10 to 15 minutes, until the plums are soft and the prosciutto is
crispy. Most of the fat will cook off, and you'll be left with a
decadent-tasting treat that's sweet, savory, and healthy.

10. Pumpkin seeds

These jack-o'-lantern waste products are the most nutritious part of the
pumpkin.

Why they're healthy: Downing pumpkin seeds is the easiest way to
consume more magnesium. That's important because French researchers recently
determined that men with the highest levels of magnesium in their blood have a
40 percent lower risk of early death than those with the lowest levels. And on
average, men consume 353 mg of the mineral daily, well under the 420 mg minimum
recommended by the USDA.

How to eat them: Whole, shells and all. (The shells provide extra
fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to
your regular diet and you'll easily hit your daily target of 420 mg. Look for
them in the snack or health-food section of your grocery store, next to the
peanuts, almonds, and sunflower seeds.

Antioxidants, Explained

The science is clear: Plant foods are good for you. And the credit often goes
to chemicals they produce called antioxidants. Just as the name suggests,
antioxidants help protect your cells against oxidation. Think of oxidation as
rust. This rust is caused by free radicals, which are unstable oxygen atoms that
attack your cells, inducing DNA damage that leads to cancer. Thankfully,
antioxidants help stabilize free radicals, which keeps the rogue atoms from
harming your cells.

So by eating more antioxidant-rich foods, you'll boost the amount of the
disease-fighting chemicals floating in your bloodstream. The result: Every bite
fortifies your body with all-natural preventive medicine.