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Daily Archives: December 7, 2015

Disease and Care Medical Updates
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Surprising Health Reasons for Your Cold Hand and Feet

Whenever you are in some warm places, your hands and feet are always cold. It is probably due to these health reasons:

1) Raynaud’s disorder
This is a condition in which blood vessels in the fingers (sometimes feet, ears, nose) are narrowed due to low temperatures or emotional stress. Thus, in this case fingers are white or even blue,because they lackblood. In most cases it is not known why the Raynaud’s disorder occurs, but you can recognize it bycommon cold, swollen fingers that temporarily hurt and are numb. The good news is that this condition is only unpleasant, but not harmful.

2) Autoimmune Disease
The autoimmune disease is a disorder in which the immune system attacks its own tissue because of an inappropriate immune response of the body against certain substances in it. Sounds seriousand scary, well it is, so if you notice symptoms such as in Raynaud’s disorder, you must do sometests immediately. When spotted on time, it can be held under control without any health consequences.

3) Hypothyroidism
It is not uncommon to have cold hands or feet, if you have a problem with the thyroid gland. The thyroid works as a thermostat to the body. When less active, many bodily functions slow downafterappearing symptoms such as fatigue, obesity and the ever-present feeling of coldness. This condition is common for people older than 50 years.

4) Poor circulation
Most people think this is the main and only reason for cold hands or feet. Poor circulation occurs when blood flow is reduced because of poor work from the heart. When blood circulates through the body as it should, it is quite normal to feel coldness in hands and feet, so swelling and numbness is also a common symptom because the hands and feet are farthest from the heart.

5) Anemia
Anemia occurs when the body does not have enough red blood cells or hemoglobin in the blood is low.As a result, the body is supplied with sufficient oxygen, which can cause cold hands or feet. Anemia may occur due to lack of iron in the diet, sudden loss of blood (menstruation in women),ulcers,certain types of cancer…

6) Lack of vitamin B12
The vitamin B12, which is found in red meat, processed meat, eggs, milk and dairy products isimportantfor the creation of red blood cells. Lack of this vitamin leads to their reduction. A simple blood test can reveal whether you are lacking vitamin B12 and are therefore constantlyhavecold hands.

7) Low blood pressure
Low blood pressure occurs because of dehydration, blood loss, use of certain medications or endocrinedisorders. When blood pressure is low, blood vessels will direct blood away from the extremities to the vital organs, leaving your fingers cold. If you have low pressure followed by blurred vision, fatigue, nausea, weakness and confusion, you mustcontact your doctor.

8) Stress
Stress can cause many disorders in the body, so cold hands or feet are no exception. When you are under chronic stress, it secretes adrenaline that tightening blood vessels in the extremities, leading tocold hands and feet.

9) Medications
There are many medications that constrict blood vessels, especially the arteries, and when that happens, the result is Raynaud’s disorder.

10) Smoking
If you do not have good enough reasons to stop smoking, here is another on the list. Nicotine from cigarettes causes repeated contraction and narrowing of the blood vessels.

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Diet and Fitness
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Tips for Healthy Eating

1. Eat a variety of nutrient-rich foods: You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

2. Enjoy plenty of whole grains, fruits and vegetables: Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

3. Maintain a healthy weight: The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

4. Eat moderate portions: If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

5. Eat regular meals: Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.

6. Reduce, don’t eliminate certain foods: Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

7. Balance your food choices over time: Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

8. Know your diet pitfalls: To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

9. Make changes gradually: Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

10. Remember, foods are not good or bad: Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

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Health Tips
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8 remedies for better eyesight

  1. Stimulate your eye muscles:   It basically involves stimulating your eye muscles. This technique is simple, but must be done every morning. On waking up, wash your face with water (preferably cool or a little cold water). Then fill your mouth with water, close your eyes and splash cold water onto your eyes. It stimulates the muscles of the eyes, due to the pressure exerted by the water filled in your mouth. The splash of cold water on your face helps enliven the nerve endings and rejuvenates the skin.
  1. Wash your eyes:  Ayurvedic practitioners say that one must avoid splashing water directly into the eyes; instead you can use a tridoishic eyewash.  To make this eyewash, soak triphla churna in water over night. In the morning strain the liquid and wash your eyes with it twice a day. This eyewash helps relax and relieve stress in the eyes.
  1. Massage over worked eyes:  This is a great exercise for people who work for long hours in front of computers. Hold your eyebrows between your thumb and index finger, in such a way that the thumb is above the eyebrow and index finger below. Now, gently press and straighten your eyebrows, exerting gentle pressure on all the points. Then, take your thumb and gently roll it around your eye ball, i.e: along your eye socket. Do this exercise every three to four hours to improve the circulation around your eyes.  This exercise improves circulation around the eyes helping them bounce back from the fatigue of constantly looking at a computer screen.
  1. Exercise to improve eyesight:  This exercise is done to stimulate the muscles around your eye balls (that are present within the eye socket). Rotate your eyeballs, first to the right and left, then upwards and downwards. Do this in the clockwise and anti-clockwise direction for about three to four repetitions.
  1. Give your eyes some much needed rest:  This technique has been practiced in ayurveda for a number of years. Later picked up by optometrist Dr Bates, it was named palming. To do this, rub the palms of both your hands for 30 seconds – till you feel warm between the two palms – then place them gently over the eyes. Hold this position for about one minute or till the heat decreases. Slowly open your eyes. Beware not to look directly at bright light after this; allow your eyes to gradually acclimatize to the change in the environment.
  1. Bat those eyelids:  Blinking is the eyes natural way to renew the moisture in the eyes and give it some much needed relief. To help your eyes relax, make it a habit to blink after every five to six seconds.
  1. Get some shut eye:  Sound sleep is very essential. It not only allows your body to heal and rest, it also gives your eyes much needed relief from bright lights and strain. Sleeping also is a time your body repairs itself, so getting enough time to nap helps the renewal process in the body, especially in the eyes. Experts say that meditating for about ten minutes before you go to bed is the best way to ensure sound sleep.
  1. Diet for healthy, stress free eyes:  Apart from all the exercises you perform your diet is an essential aid to the repair and renewal process.

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Home Remedies
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13 Tips to Lower Blood Pressure at Home

  1. Go for power walks
    Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn’t work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance so you keep challenging your ticker.
  2. Breathe deeply
    Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.
  3. Pick potatoes
    Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical. Aim for potassium levels of 2,000 to 4,000 mg a day, she says. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.
  1. Be salt smart
    Certain groups of people—the elderly, African Americans, and those with a family history ofhigh blood pressure are more likely than others to have blood pressure that’s particularly salt (or sodium) sensitive. But because there’s no way to tell whether any one individual is sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1,500 mg daily, about half the average American intake, she says. (Half a teaspoon of salt contains about 1,200 mg of sodium.) Cutting sodium means more than going easy on the saltshaker, which contributes just 15% of the sodium in the typical American diet. Watch for sodium in processed foods, Obarzanek warns. That’s where most of the sodium in your diet comes from, she says. Season foods with spices, herbs, lemon, and salt-free seasoning blends.
  2. Indulge in dark chocolate
    Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have ½ ounce daily (make sure it contains at least 70% cocoa, like these Cacao Wafers.)
  3. Take a supplement
    In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.
  4. Drink (a little) alcohol
    According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point. A study of women at Boston’s Brigham and Women’s Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day. One “drink” is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Other studies have also found that moderate drinking—up to one drink a day for a woman, two for a man—can lower risks of heart disease. “High levels of alcohol are clearly detrimental,” says Obarzanek. “But moderate alcohol is protective of the heart. If you are going to drink, drink moderately.”
  1. Switch to decafcoffee
    Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no effect, but one from Duke University Medical Center found that caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by 4 mmhg, and that effect lasted until bedtime. For reference, 8 ounces of drip coffeecontain 100 to 125 mg; the same amount of tea, 50 mg; an equal quantity of cola, about 40 mg. Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress, says Jim Lane, PhD, associate research professor at Duke and the lead author of the study. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure,” he says. “And caffeine exaggerates that effect.” If you drink a lot of joe, pour more decaf to protect your ticker.
  2. Take up tea
    Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving. (See when your tea is perfectly steeped using this elegant glass teapot with infuser.
  3. Work (a bit) less
    Putting in more than 41 hours per week at the office raises your risk of hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher. It may be difficult to clock out super early in today’s tough economic times, but try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Set an end-of-day message on your computer as a reminder to turn it off and go home. Follow these tips to make your weekened stress free.
  4. Relax with music
    Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points.
  1. Seek help for snoring
    It’s time to heed your partner’s complaints and get that snoring checked out. Loud, incessant snores are one of the main symptoms of obstructives sleep apnea (OSA). University of Alabama researchers found that many sleep apnea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure. In fact, it’s estimated that half of all people with sleep apnea have high blood pressure. If you have sleep apnea, you may experience many brief yet potentially life-threatening interruptions in your breathing while you sleep. In addition to loud snoring, excessive daytime tiredness and early morning headaches are also good clues. If you have high blood pressure, ask your doctor if OSA could be behind it; treating sleep apnea may lower aldosterone levels and improve BP.
  2. Jump for soy
    A study fromCirculation: Journal of the American Heart Associationfound for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension.

 

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