Decisions for Medical Treatment - Risks vs. Benefits

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In any decisions for medical treatments, unconventional treatments (such as “alternative” medicine), and even for choosing an exercise program, the two words you must keep in mind are “risks” and “benefits”. For such decisions, one should weigh the potential risks (or damages) against the potential benefits. Another way of look at it is weighing the risk of going with a treatment against the risk of not going with that treatment. Such decisions mean the difference between life and death in some situations.

Although your doctor knows this principle of weighing the potential risks with potential benefits when considering any medical intervention, or treatment, you should not rely on him to make the decision. Instead, you should ask him about the risks and benefits.

Examples of Questions to Ask:

• What are the risks of this surgery? What are the side effects?
• How will this treatment benefit me? What are the chances of this treatment in ridding the condition?

You should ask him such questions so that you can make an informed decision. You should not rely on the doctor to make the decision for you. Although your doctor is more knowledgeable in medicine, he probably does not have the exact same values as you and probably does not have the exact same risk tolerance as you. He may be more conservative than you and less willing to take risks in the quest to get rid of your illness. Or it may be the other way around where you are more conservative and your doctor is more tolerant of risks.

Although you have to keep in mind that you and your doctor most likely have differing risk tolerance levels, you must also humbly recognize that he has the medical knowledge, training, and expertise that you don’t have. The smart and wise patient is not one who acts like a know-it-all with his printouts of medical information (often from unreliable web sites. For a reliable medical information search, simply go to http://spirfit.blogspot.com/2009/07/reliable-health-and-medicine-customized.html). However, the wise patient is also not one who gullibly goes along with whatever the doctor recommends without understanding the risks vs. benefits himself, and weighing in his own risk tolerance and values. You must find the correct balance when making such decisions.

A thirty five year old man was informed by his doctor that he has a hyperactive pituitary gland from an abnormal growth pressing on it. This is probably why this man is a big man. Although the growth is benign, any further growth may consequently result in premature mortality. However, the proposed treatment by the doctor is opening the man’s head to surgically remove the abnormal growth. The risk to this surgery includes brain damage, blindness, and paralysis.

The doctor highly recommended this man to go through with the surgery, without asking the man’s history (such as the history of this man being oversized.) This man has been bigger than his peers since childhood. Therefore, chances are that he had this benign tumor pressing on his pituitary gland since he was a child. However, the doctor neglected to ask about this.

The man went to a few other endocrinologists and neurologists. One of the endocrinologists was actually a long time friend. This endocrinologist told him that he would not have his head opened up for this. Weighing the potential risk of paralysis and other severe disabilities (if he goes through with the surgery) vs. the risk of eventual premature death (which is actually lower considering that he probably had always had this growth since childhood), the man decided against surgery. He is alive and healthier than most people today.

It really depends on your value and how much risks you are willing to accept. If it was me, I would probably come to the same decision as this man (especially when I am more willing to accept the risk of death than the risk of disability.) However, you may not have the same value system as me and my doctors may not have the same risk values as me.

Summarizing simply, learn to weigh the risks and benefits after humbly being informed by doctors and by reliable medical research sources such as http://spirfit.blogspot.com/2009/07/reliable-health-and-medicine-customized.html in order to make the right decisions according to your values and risk tolerance.

Disclaimer: Please consult your doctor before taking any advice from this blog.

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Copyright: © 2009. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.com and SpirFit.org

Shu Chan 陳樹中 Terence Chan LIU

Stretches for Rehabilitating Lower Back Problems.

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Are you dealing with lower back problems? The following are two simple stretches. They are not miracle cures. You should not have a miracle-cure mentality or a one-pill approach. Such an approach will not rid your problem and will lead to frustration. As I've often told my clients, there is not any one thing that will help you. You have to combine many things (such as proper rehabilitative exercises, posture, acupuncture, physical therapy treatment(s), and others.) However, treatments you choose must be reliable and should not have more risks than benefits.

Take it from me (someone who has his lower back problem under control for years.) Instead of trying to find one thing that would rid your back problem, you need to develop a habit of a number of things. These stretches were part of my rehabilitation program. The good news is this. You will only need to do more in the beginning. For example, I did these stretches (along with other things) daily when I had my lower back injury seventeen years ago. However, I now only need to do these stretches before and after my workouts (two to four days per week.)

Here are the exercises.



1. Lying on the floor face-up (supine), pull one knee to your chest.
2. Hold for a count of 30. Be sure to keep both hips down (squared).
3. Do the same for the other knee.




1. Stand at close proximity to a wall (or a steady object.)
2. Standing on one leg, grab your other ankle pulling your heel toward your butt (as much as it's comfortable.)
3. Keep the hips squared and keep a good posture. Keep the knee of the standing leg bent (unlike the woman in this picture.)
4. Hold for a count of 30.





Some of you may be wandering why I included a stretch of the quads here for the lower back. There is a good amount of evidence showing that tightness of muscles in the front of the leg may contribute or aggravate lower back problems (by increasing an anterior pelvic tilt.)


As health and fitness professional educated at the University of California, Davis and certified by the National Academy of Sports Medicine, I provide one-on-one consultation and/or training sessions. I also teach seminars. For a free consultation or training session, feel free to email me at healthsciencewriter@gmail.com


Disclaimer: Please consult your doctor and physical therapist before trying any stretching program. The author does not assume any liability.

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Copyright: © 2009. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.com and SpirFit.org

Shu Chan 陳樹中 Terence Chan LIU

Healing With Your Mind

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Generally, when you have a disease, your doctor provides a treatment. Then, it’s wait-and-see. For example, if you have breast cancer, the doctor treats you with chemotherapy, radiation, and mastectomy. However, it is out of the doctor’s control in how your body will respond to the treatment. It’s wait-and-see. After the treatment, will the cancer come back? The doctor can only wait and see.

When there was a lump growing in my eye (among other complications potentially causing blindness), the doctors treat it by surgically removing the lump, in addition to other surgeries.

“Will the lump grow back?” I asked

“We don’t know,” answered my doctors. "It's 50:50."

It’s wait and see. Generally, in cases of serious health conditions, the doctor can treat you but the healing is not up to them. Whether your body responds to the treatment is not up to the doctor. It is up to your body.

Here’s the good news. We can use our minds and spirits to influence how the body responds in the “wait and see” period. It has been done. I did it when I had eye complications. Some cancer survivors have done it.

In demonstrating the amazing power of the mind in altering the body, one speaker coached his audience in altering their body’s response. He instructed them to close their eyes and guided them to vividly taste an imaginary lemon. In a minute, his audience’s saliva secretion increased as if they were really biting into a lemon.

Your mind can alter your body’s reaction to something (or to nothing.)
If you are currently dealing with a serious disease, it is crucial that you:

(1) Understand the amazing power of your mind and spirit,
(2) Learn how to harness that power of your mind and spirit to influence your body

To further understand the magnificent power of your mind and spirit, read about how Tibetan monks can alter their bodies with their minds at:

http://stanzo.blogspot.com/2009/08/facing-uncertainties-part-3.html

After reading about the Tibetan monks, learn a practical daily practice to use your mind and spirit to alter your physical body in healing at:

http://stanzo.blogspot.com/2009/08/facing-uncertainties-part-4-harnessing.html

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Copyright: © 2009. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.org

Shu Chan 陳樹中 Terence Chan LIU

Patrick Swayze Dies - Another Cancer Victim

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Patrick Swayze died of pancreatic cancer at 57. R.I.P.

More information at:
http://www.nytimes.com/2009/09/15/movies/15swayze.html?_r=1&hp

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Shu Chan 陳樹中 Terence Chan LIU

Nutrition and Health Info For Your Infant

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Because a lot of my friends are having babies these days, I am posting this important infant nutrition summary that I've done a few years ago.

• Breastfeeding is very important for 12 months (exclusively if possible). Do it for at least six months. (It gives your infant a good start in life because there are overwhelming scientific evidence showing breastfeeding increases cognitive (brain) development, visual development (less chance of nearsightedness), less chance of infection, and less chance of all types of disease (now and later in life))
• Consider the use of breast-pumps. One experienced mother recommends the Medela pumps - http://www.medelabreastfeedingus.com/ (I have no financial interest or affiliation with Medela.)
• NO cow’s milk before 12 months
• Soy milk does NOT have enough nutrients for infant. When unable to breast feed, use infant-formula
• NO juices before six months
• NO cow’s milk before 12 months (because of the risk of causing anemia which is very serious)
• NO honey
• Do NOT introduce solid food until your doctor says the infant is ready. (DEFINITELY NOT BEFORE 4 MONTHS. If your doctor tells you to introduce solid food before 4 months, seek another doctor - a second medical opinion.) Food may be introduced after 4-6 months depending on the individual case.
• Mothers should consult their doctor before taking any medication (over-the-counter or prescription) and any alternative medicine/supplements/herbals because they may pass into the human milk.
• Discourage the use of artificial nipples and pacifiers until breastfeeding is well established at about 1 month of age.
• Have frequent feedings to maintain an adequate milk supply

For more infant nutrition and health information, go to:

http://www.nlm.nih.gov/medlineplus/infantandtoddlernutrition.html

http://www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=2&tax_subject=395&topic_id=1686&placement_default=0

To search for more reliable and accurate infant nutrition and health information, use my customized health and medical search engine at:

http://spirfit.blogspot.com/2009/07/reliable-health-and-medicine-customized.html


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Copyright: © 2009. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.com and SpirFit.org
Shu Chan 陳樹中 Terence Chan LIU

8 Habits for Increasing Your Metabolism

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Are you trying to “lose weight”, slim down, look better, decrease your chances of diseases, live longer, and feel better all the time? If any one of these is your goal, then increasing your metabolism is where you must place your first focus. Your overall weight should not be your first focus. See my blog entry Do You Really Want to Lose Weight for more information about the
counterproductive focus on overall weight.

Your body’s rate of using calories, or “metabolism” can be measured by RMR (Resting Metabolic Rate). Your RMR indicates how fast your body burns calories at rest. The higher your RMR, the “faster” your metabolism, and the better it is for the aforementioned fitness goals.

Here’s the good news. Because of our bodies’ adaptive abilities, we can train our bodies to increase its RMR. Although I can write an entire chapter about this, I will simply offer here a list of habits that will progressively increase your metabolism as you gradually incorporate them into your life and stick to them. I recommend starting with 2 – 3 of these habits.

Here are the habits that will greatly increase your RMR over time:


Habit 1: Drink
at least 8 glasses of water per day.

Dehydration impairs your metabolism. You should drink at least 8 glasses of plain water per day. This would be in addition to other liquid beverages you may drink through out the day. For example, I would not count a glass of milk or a cup of tea as a glass of water. You may drink water hot or cold. In TCM (Traditional Chinese Medicine) and in martial arts, it is taught that drinking hot water may be better for chi (or internal energy). However, from the standpoint of what’s known in science to increase your metabolism, drinking water hot or cold would be fine.

Habit 2: Incorporate a well-designed exercise program
that includes strength training (such as weight training)

It is well known in exercise science that increasing your lean muscle content will increase your RMR. Unfortunately, many people (especially women) erroneously hesitate to do strength training, because they fear getting big muscles. I must tell you that IT IS VERY HARD TO GAIN BIG MUSCLES, even for men. You will not gain big muscles that easily.
If it is that easy, there would be a lot of Mr. Olympias walking around. Also, it is typical for many women aiming to lose weight to be disappointed or hesitate when their overall weight does not drop initially, or they may possibly even gain. There may be an initial gain in weight but this is okay if it is weight gained from weight training. Weight training will increase your muscle mass and bone mass WHILE increasing your metabolism, and therefore beginning to slim you down and make you look better in the long run (if you stick to it). Your metabolism is significantly increased after each workout and stays increased for 30 minutes to 48 hours (yes, hours) depending on the individual, age, intensity and type of workout, and how well the workout is designed. Also, you should consult an exercise professional with a strong background in exercise science and knowledge beyond science. Feel free to contact us at healthsciencewriter@gmail.com for a free consultation. (Check first with your doctor before beginning any exercise regimen.)

Note: One should not panic or be disappointed about overall weight in the first few months. Increasing muscle weight and bone weight (while decreasing the fat weight) is good even if
you long term goal is to get slimmer. It is best not to be focused on overall weight.
Instead of using weight to monitor your progress, measure your waist and take photographs of yourself (wearing the same clothing) at every stage of your progress. This makes a lot more sense to do, especially if your ultimate goal is to look slimmer and look better.

Habit 3: Have
breakfast everyday

Skipping breakfast is the worst thing you can do to your metabolism. If you have the bad habit of skipping breakfast, you are giving your body the cue to slow down your metabolism everyday. Simply put, no food (or energy intake) in the morning will cause the body to have the tendency save calories by slowing down your metabolism. Even if you are on the run and have no time, have at least a glass of milk.

Habit 4: Eat smaller portions, but more times daily

Don’t starve yourself and don’t over-stuff yourself at each meal. The right way (and the
easy way) is to aim to eat smaller meals, but you may eat more times daily.  Drinking a full glass of water (or more) before your meal will help you eat less and still feel full.  From my own personal experiences and the experience of clients, you will end up eating less overall without having to starve yourself. Starving yourself or “going on diets” is the worst thing you can do, because your body will respond by slowing down your metabolism. Therefore, you should eat more times daily, but eat smaller portions. This will cause the body to increase your metabolism.

Habit 5: Eat from good protein sources

Protein builds slim lean muscles and organs that increases the usage (or burning) of calories. Adequate protein intake along with a well-designed exercise program (including resistance training) will surely increase your metabolism. Good protein sources are low fat milk, egg whites (without the yoke), fish, and beans. Avoid meats attached with fats.

Habit 6: Eat good carbohydrates. Eliminate or greatly reduce bad carbohydrates.

Complex carbohydrates like brown rice are good for you at the right amounts) Simple carbohydrates are bad carbohydrates- such as table sugar - you should avoid. Eliminating all carbohydrates from your diet is a horrible idea from the viewpoint of increasing your RMR (which requires exercise). It is absolutely crucial to have adequate carbohydrate intake in order to provide energy, desire, and mood to workout. Lack of good carbohydrates will cause you to feel sluggish and
irritable. When you are sluggish, you are less likely to stick to habit 2 (proper exercise). In addition, lack of good carbohydrates will cause the body to have an inadequate supply of protein (because the body will use the protein for energy instead). This will therefore decrease your RMR. You must eat good carbohydrates (with adequate fiber and nutrients).

Good carbohydrates include fruits, vegetables, brown rice, whole wheat bread, whole grain cereal (without added sugar), whole wheat pasta, and anything whole wheat or whole grain. Note also that carbohydrates should not exceed 30% of your diet, even good carbohydrates (with the exception of fruits and vegetables. You could have as much fruits and vegetables as you like.) Bad carbohydrates to avoid are table sugar, candy, pastries, and processed food containing flour and starch.

Habit 7: Along
with a balanced diet, take a multivitamin daily (but check first with your doctor)

Taking a multivitamin with a balanced diet will ensure an adequate intake of vitamins and minerals. This will in turn ensure that all your calories (from carbohydrates, proteins, and
fats) are effectively put into use. This will also ensure that your proteins are effectively put into use to rebuild structures which will maintain and increase your metabolism. Be cautious not to choose vitamins with mega-doses. Choose multi-vitamins that do not exceed 100% of daily values. There are many vitamins with "mega" doses that can be dangerous. Personally, I take a Centrum daily. (I have no affiliation with Centrum.)

Habit 8: Get one more night of adequate sleep (7-8 hours) than you already do

Expert scientific reviews of studies up-to-date have shown that lacking sleep is significantly correlated with being overweight and obese. Although the mechanisms have not been ascertained yet, one possible way inadequate sleep may cause unhealthy weight gain may be by decreasing RMR.

I, however, understand that in today’s society, it is not easy to get enough sleep with all the demands of our work and our family life. Eight hours of sleep per night is easier said than done. For however many nights of adequate sleep you have (per week), add
one more night of adequate sleep (per week) than usual. If you currently only have one night per week of adequate sleep, then you should now try to do two nights of adequate sleep.
This is completely do-able. This is according to the life principle of “one step at a time”. Also, it is the principle of doing a little bit better than we did previously. It will make a huge difference.

To maintain or increase your metabolism, you must avoid dieting, fad diets, yo-yo dieting, or drastic decrease of caloric intake (starving yourself). All these quick-fix methods will cause the body to slow down its metabolism. This is why so many lose weight in the short-term but end up gaining the weight back. In most cases, they gain more weight than they started with.

You may be thinking, these 8 habits to increase your RMR are a bit much to apply all at once. I agree that it may be a bit much to realistically apply all at once. This is why I recommend starting with one to three of these habits. After three of these become firmly established habits after awhile, add a 4^th habit. Then a 5^th, and so on. The key is to do it gradually and progressively. "A journey of a thousand miles begins with one step at a time." From my experience with clients and my own personal experience, focusing on progressively adding these habits to your life to increase your metabolism is the most effective way to begin your journey toward your physical fitness goals.

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Copyright: © 2009. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.com and SpirFit.org
Shu Chan 陳樹中 Terence Chan LIU

Does Smoking Cause Wrinkles?

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Is it a myth or fact that smoking causes wrinkles? Fact. For a brief explanation by a Mayo Clinic dermatologist, go to http://www.mayoclinic.com/health/smoking/AN00644

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Copyright: © 2009. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.com and SpirFit.org
Shu Chan 陳樹中 Terence Chan LIU

SMP Walk - Harnessing Power of Your Mind for Healing

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An extremely important lesson about a very simple way to harness the power of your mind and your forgotten ability, especially if you or someone you know is facing a health crisis - http://stanzo.blogspot.com/2009/08/facing-uncertainties-part-4-harnessing.html

This is especially important where your doctor can only give you the treatment, and now it's - wait and see. Wait and see how your body reacts to the chemotherapy. Wait and see how your body reacts to the surgery, and hope that the body keeps the condition from coming back. In these common "wait and see" situations, you can significantly improve your chances by harnessing the power of your mind with SMP-Walks.

Also, you may use SMP-walk to engage your mind to achieve the physical shape you aim to be. You can do SMP-walk while you are walking on the treadmill, spin cycle or stationary bike, or the elliptical. (Now there's no reason to be bored when you are on a cardio machine.)


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Copyright: © 2009. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.com and SpirFit.org
Shu Chan 陳樹中 Terence Chan LIU

Two Simple Things to Achieve Desired Fitness

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Now that you understand the power of your mind (from the reading at http://stanzo.blogspot.com/2009/08/facing-uncertainties-part-3.html), let's apply it to achieving our desired fitness levels. I am suggesting two simple things for you to do which will greatly improve your chances for success in achieving your desired state of fitness:

1. Visualize daily. Health, fitness, and appearance improvement starts with the mind. It doesn’t matter if you have all the knowledge in nutrition science and exercise science if you don’t habitually keep in mind what you want your physical self to become. This was clear to me after coming across numerous nutrition science professors who are not in shape. You must routinely visualize in your mind how you want your physical self to be. A good time to do this is when you are in bed at night waiting to fall asleep. At this time, you could also say your prayer. (I recommend this not only because of my spiritual belief, but also because I know of studies showing the effectiveness of prayer. Although the studies are mostly on the effect of prayer on recovery of diseases, it also can apply here in terms of altering your physical fitness.) So this is item #1 – visualize your intended fit self, and pray. It doesn’t cut into your busy schedule since you can do this while you are laying in bed at night waiting to fall asleep.

2. Schedule in your workouts (or any habit which you have not performed at an ideal level). For example, schedule in x workouts each week. The variable x depends on wherever you are at right now. For example, I’ve slipped recently and have only been working out 2 days a week. Therefore, I will plan a workout 5 days per week. (My workouts right now have been scheduled on afternoons. I will probably change it to mornings on Monday and Friday and see how that works.) If I fall short of my plan and end up only working out for three or four days this week, I am not going to beat myself up. But I am also not going to be completely satisfied. This is why many fail. They either are too hard on themselves (because they didn’t achieve the ideal), or they are overly satisfied even though they didn’t reach the ideal (or the best point they can be). If I end up working out three days this week, I would not beat myself up because I’ve done better than the last two weeks. However, I also wouldn’t be overly satisfied because I have not reached what I set out to do (5 days a week) or the ideal (which would be working out 6 days a week). The key is being balanced in your emotional reaction.

So, this is pretty simple. Making it simple and making it easy to become "automatic-pilot" is why I am in better shape (and look younger) than most people my age (although having the nutrition and exercise knowledge also helps). In summary, it’s two items:

1. Visualize (every night at bed time) your-fit-self you intend to be
2. Schedule your workouts.

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Power of the Mind (in Facing Uncertainties 1,2, and 3)

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On my STANZO blog (a blog of life lessons), I’ve recently posted an entry about the power of the mind. If you haven't already read it, find it at:

http://stanzo.blogspot.com/2009/08/facing-uncertainties-part-3.html

It is part 3 of the “Facing Uncertainties” series. This is one of the most important series of lessons I am sharing. These lessons are directly related to health, especially if you, or someone you know, are facing a health crisis. For part 1 and 2, go to:

http://stanzo.blogspot.com/2009/06/power-of-uncertain-part-1-opportunities.html

http://stanzo.blogspot.com/2009/07/facing-uncertainties-part-2-do-not-fear.html

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Milk Thistle for Some Liver Conditions

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Milk Thistle is a flower often used as an herbal, popularly taken in pill form. The pills are made from the active ingredient silymarin, extracted from milk thistle flower. There are studies showing milk thistle’s effectiveness in improving the conditions of chronic hepatitis and cirrhosis, but some experts criticize these studies as poorly designed. Unlike chronic hepatitis, there is a complete lack of evidence for acute viral hepatitis. Expert at the renowned Mayo Clinic strongly opposes the use of milk thistle for acute viral hepatitis, a potentially life-threatening disease.













Other conditions that milk thistle is traditionally used for, but lacking scientific support, include – acute liver injury, amiodarone toxicity reactions, antibacterial, asthma, bad breath, bleeding, bronchitis, constipation, diabetic nerve pain, dyspepsia, eczema, fatty liver, gallbladder disease, gallstones, hangover, hemorrhoids, hyperthyroidism, immunomodulator, immunostimulant, inflammation, ischemic injury, liver protection, loss of appetite, malaria, menstrual problems, nutrition (dietary supplement), physical work capacity, plague, psoriasis, radiation toxicity, snakebites, spleen disorders, sunscreen, tumors, ulcers, varicose veins. Generally, I do not recommend the use of milk thistle for these conditions because of lack of evidence.

In some cases of chronic hepatitis and cirrhosis, it may be worth the risk in taking milk thistle. However, you must speak to your doctor to make such a decision. Note also that there may be unknown interactions between milk thistle and medications you may be taking. Speak to your doctor and/or pharmacist before taking milk thistle.

The range of milk thistle dosage as used in studies and traditionally are as follows:
Silymarin: 230 – 600 milligrams per day divided into two to three doses has been studied
Silipide: 160 – 480 milligrams per day in silybin equivalents has also been studied

Keep in mind that the dosage, potency, and quality of milk thistle product vary from brand to brand. As is true with most CAM (Complementary Alternative Medicine), it is not regulated by the FDA. If you do decide to use milk thistle, it is best to go with a well-known brand.

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PERSEVERANCE

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by Anne Stortz
from Chicken Soup for the Unsinkable Soul

When all the world is looming dark
And things seem not so clear,
When shadows seem to hover 'round
Lord, may I persevere.

When it seems everything's been tried
And there's no way to go,
Just let me keep remembering
Sometimes the journey's slow.

I may just need to stop and rest
Along the path I trod,
A time to try to understand
And have my talk with God.

As I gain new strength to carry on
Without a doubt or fear,
Somehow I know things will be right,
And so, I persevere.

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What Obama's Health Reform Means For You

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I recently wrote an article about Obama’s health care reform efforts for a local Brooklyn publication. The article should be published in the next week or so. I am limited in what I could write here because they’ve paid me for the first rights to my information in the article.

Because I’ve examined over a thousand pages of proposed healthcare reform legislation and have written an article about it, I support the health care reform effort pushed by Obama. After the American Medical Association (AMA) reviewed the proposed legislation, they now also support it (which is an 180 degree turn from their original position, and their historical position in opposing previous reform efforts by past presidents).

I also support the current reform efforts because I had personally faced difficulties from the broken health system, and because of insider understanding of certain things when I worked at UCSF (medical school and medical center.) I urge everyone to support Obama’s health care reform efforts, because what happened to me (when I had to deal with the broken health care system) can very well happen to you and to anyone, and it has happened to many in this country and some/many have died or become disabled because of the broken health system. Unfortunately, most people don't really know how bad things are until they actually go through such situations.

Don't wait until you are fighting an illness and facing death/disability before you support Obama's health reforms. It would be too late by then. We have a rare window of opportunity to change things now. Don't let it slip. Support Obama's health care reform efforts. Call or write to your senators and congressmen.

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Reliable Health and Medicine Customized Search Engine

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If you are searching for information on health, nutrition, or medicine, a generic Google search may produce listings from unreliable sources. For example, I typed in the drug "Fentanyl" in the regular Google search. One of the first listings is from Wikipedia. Wikipedia is not necessarily a reliable source of information, especially when it comes to health and medicine.

I've produced a customized search using the wonderful technology of Google. My customized Google search engine below searches only reliable sources on the web (such as National Institute of Health, Mayo Clinic, and other reliable and reputable health and medical organizations.)

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Drinking Water For Increasing Metabolism and Brain Function

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Drinking enough water per day may (among other things) contribute to increasing your metabolism, improve circulation and circulation of blood and nutrients to the brain (indirectly helping with brain functions), and improve other various functions and repairs of the body.

Although I agree with many of the teachings of Dr. Oz and I even often learn from his wealth of medical knowledge, I will have to respectfully disagree with him when he said that we actually get enough water merely from the foods we eat. As a nutritionist and trainer who has trained athletes as well as common clients, I have to disagree with Dr. Oz. Although he may be correct in theory, he is incorrect here according to my observations of everyday real world experience. Although in theory, we are supposed to get enough water from the foods we eat, in practice I have observed that it’s not enough.

Dehydration impairs your metabolism. I think the simple traditional guideline of at least 8 glasses of plain water per day is still good. This would be in addition to other liquid beverages you may drink through out the day. For example, I would not count a glass of milk or a cup of tea as a glass of water.

You may drink water hot or cold. In TCM (Traditional Chinese Medicine) and in martial arts, it is taught that drinking hot water may be better for chi (or internal energy). However, from the standpoint of what’s known in science to increase your metabolism, drinking water hot or cold would be fine.

A good way of assuring that you drink enough water is carrying a water bottle with you. It is best to use a stainless steel body, as the safety of plastic bottles is still uncertain right now (with differing views among experts/scientists).

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Skipping Breakfast Causes Gain in Body Fat

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Skipping breakfast is the worst thing you can do to your metabolism. If you have the bad habit of skipping breakfast, you are giving your body the cue to slow down your metabolism. The effect is cumulative if you continue with such a bad habit over time.

Simply put, when there’s no food in the morning, the body has the tendency to save calories by slowing down your metabolism. Therefore, skipping breakfast trains the body to slow down your metabolism. This causes you to gain body fat.

Even if you are on the run and have no time, have at least a glass of low fat milk. I also find that the Boost Glucose Control milk shakes are good and it keeps me satiated and it keeps me from wanting to eat or from hunger. Of course, an actual meal of healthy solid food is better than these shakes. However, having just milk or a Boost Glucose Control shake is still better than not eating in the morning. Again, not having anything in the morning is the worst thing you can do.

Note: I have no affiliation with the company that produces Boost Glucose Control shakes or with any pharmacies selling them. I am an independent health and fitness writer and educator. For more information about my work and my service, feel free to click my profile on the right column of this blog.

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Cheapest Months to Join a Gym

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As someone who had worked in the past at a major corporate chain fitness center, I want to let you know a little known secret. The best months to join a commercial gym are July and August. That’s when you get the cheapest prices, because they are the slowest months of the year for membership sales.

Although I was never a membership sales rep (I was a nutritionist and trainer when I worked at a corporate gym), I became friends with the sales representatives and I learned a lot of the in's and out's of every aspect of the business.

During the two slow summer months, the management still puts enormous pressure on the sales staff to meet their sales quota. The sales reps are quite desperate for new members to sign on. Therefore, you have the upper hand in manipulating them for a lower price quote, if you play your cards right.

The sales representatives have the flexibility to quote a higher or lower price (within certain limits), but they will pretend as if they don’t have the flexibility or authority to do so. They will pretend that the prices are more fixed than they actually are. When they realize that they have to lower the price in order to get you to sign, they will pretend to “ask the manager” for a lower price.

There are also a few other pointers in order for you to join a gym at the lowest price possible. Here’s the complete list:

(1) Join in July or August.
(2) Join as a group. While you are inquiring about prices, let them know your intention to get a bunch of people to sign up with you. Ask them how many people you will need to get a group discount.
(3) Ask also for further discount for paying upfront for a full year or two years.
(4) Get from them all the documents you would have to sign and the quoted price from them to take home, while you get the group of people together. I recommend having a legal expert read over the documents, or at least read them very carefully yourself several times.

I know someone who by applying these pointers got a quote of $220 total per person for two years (joining as a group of five people, all paying upfront) at a major corporate fitness center three years ago. It was essentially a two year contract since they were paying upfront for two years.

Again, the good thing about inquiring about the price before you put together your group is that you can take the documents home to have an expert examine them (or at least examine yourself). While you are getting people together, you could give the sales rep a call in two weeks or so (if he hasn’t called you already) to let him know you do not have enough people yet. Chances are, he will lower the price for you because he is desperate for your group business in the slow months.

Another thing to consider is – do you really want to join a corporate fitness center? You have to be VERY cautious. Generally, you should only join if you can afford to commit for at least two years. Beware that memberships are usually attached with contracts of two years or longer. Also, beware of free trials or trials at reduced rates. I’ve known cases of people who’ve signed on for a month of reduced rate only to find out later on that they were contractually bound to two years (because of some hidden terms in the signed documents.) It's almost fraudulent, but are we really surprised that major corporations are using underhanded tactics? This is why it is important to have a legal expert read through all the documents before you sign ANYTHING. If you don't have access to a legal expert, at least have someone good at reading business and legal documents. You should also read it at least two times yourself.

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15 Minutes Can Prevent Lower Back Pains

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Playing sports you enjoy is a great idea as part of your path to fitness, as long as you do what's necessary to prevent injury or prevent re-aggravation of past conditions (back problems, knee problems, or others). You may be asking – what can you do to prevent injuries or alleviate problems? Warm up and stretch before playing any sports. Afterwards, stretch again. This will take only 10 minutes before playing and 5 minutes after playing. It is important you do this every time you play any sports. It's really simple, but unfortunately, many neglect the simple.

That is merely a total of 15 minutes, and they are well worth spending in preventing or alleviating pains and problems you may have if you don’t do this. Any injuries and pains will prevent you from exercising and which may actually lead to more problems such as gaining unhealthy weight which in turn may trigger or re-aggravate back problems and joint problems, as well as increase your chances of other health problems. You don’t want to enter such a negative spiral. (I’ve written about such a case, the case of Jane, in my previous blog at http://spirfit.blogspot.com/2009/01/bad-posture-leads-to-weight-gain.html)

The following is a simple warm-up and stretch for those with a higher susceptibility to lower back problems:

1. Warm up for 5 minutes, walk on a treadmill. (Do not run.)
If you don't have access to a treadmill, just take a walk outside (in a safe area). You may also get on the stationary bike or elliptical if you feel more comfortable with them.



2. Stretch for 5 minutes
Standing Quad Stretch












i. Stand in front of a wall on your left leg while drawing in your abs (throughout the whole stretch).
ii. Bend your right leg bringing your right heel toward your butt (as much as you comfortably can) and hold for a count of 30. (Balance on your own if you can, but use the wall for balance if you need to.)
iii. Do the same for your other leg.

Hamstring Stretch











i. Lie on the floor facing upward.
ii.Bend your right leg at a 90 degree angle while straightening your left leg.
iii. Grab the back of your left leg and pull it toward your chest
iv. Hold for a count of 30.

Spinal Twist












i. Sit on the floor with left leg straight, and the right leg bent and crossed over the left.
ii. Draw abs in.
iii. Slowly turn your upper body to the right while pulling your right leg with your left arm.
iv. Count to 30.
v. Switch sides and repeat.

Note: These three stretches are the minimum that you must do (before and after playing) to prevent or alleviate lower back problems. However, you should add other stretches if you have the time.


3. Play your sport
Be mindful of engaging or your abdominals throughout playing, to prevent stress on your lower back.

4. Stretch for 5 minutes, after playing.
Repeat the same three stretches (#2) above.


Note: Even if you don't play sports, doing this 15 minutes of warm-up and stretch daily can prevent lower back pains. Keep in mind also that nothing works overnight. It must be done habitually and consistently before you can reap any benefits. There are actually more things that can be done for lower back problems, but I have to keep it simple here so that you can do it on your own. Feel free to contact me at healthsciencewriter@gmail.com for a free session (for new clients) about what you can do for back pains, using exercises and stretches.

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Officially a Pandemic, But No Need to Fear

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The World Health Organization (WHO) has declared that we are officially in the beginning of a H1N1 pandemic. (Based on scientific criteria, alert level is raised to Phase 6.) However, there is no cause for panic or fear at this point, because a “pandemic” does not necessarily mean that the virus is severe. A pandemic merely means that it is spreading very quickly and it is a new type of virus. This H1N1 (swine flu) virus at this point is still moderate, relative to the seasonal flu. Most people who are infected so far recover spontaneously without medical intervention.

Because of the unpredictability of viruses, however, the WHO is recommending all member nations to implement appropriate preparedness plans. One of the key things is to prepare an adequate supply of vaccines. Depending on how the virus changes after it mingles with other viruses and other factors in the Southern Hemisphere in the next few months, we may or may not need the vaccine.

At this point however, everyone should still be vigilant in terms of hygienic practices such as hand washing and use of hand sanitizers, especially pregnant women and people with pre-existing health conditions such as diabetes, cardiovascular conditions, various lung disease, and other diseases. If you have flu like symptoms and you are under the afore mentioned categories of pre-existing conditions, seek medical attention immediately. If you are not pregnant, do not have pre-existing condition, and you have MILD flu-like symptoms, you will most likely recover spontaneously (without medical care.) However, listen to your instincts. If you become VERY sick with flu-like symptoms, seek medical attention. As long as we are implementing precautious hygienic measures, there is no cause for fear.

I don’t believe we should criticize the WHO or other health agencies in various nations for being alert and keeping a close watch on this virus. They need to do this because there’s no way of knowing whether this virus will become as deadly as the one in 1918 or as moderate as the one in 1968. (By the way, people in the mass media tend to remember the worst case scenarios like 1918 but they tend to forget the mild influenza of the 1968 pandemic. However, there’s no way to know at this point how the current swine flu will pan out. That’s why the WHO and other health agencies have to be alert.

Again, this flu is still relatively moderate even though it is rapidly spreading, as we are in stage 6 – pandemic phase (which only indicates rapid spreading, not severity).

For more information
http://www.who.int/csr/disease/swineflu/frequently_asked_questions/levels_pandemic_alert/en/index.html
http://www.who.int/mediacentre/news/statements/2009/h1n1_pandemic_phase6_20090611/en/index.html

Precautions we should take
1. If you have severe symptoms of influenza, go see a doctor and stay away from everyone else. (Stay home other than visiting a doctor.) Be sure to wash the dishes and utensils you use thoroughly with dishwashing soap and water). Symptoms of influenza include:
- Sneezing , coughing, and/or sore throat
- Runny or stuffy nose
- Fever
- Backaches and other body aches
- Diarrhea and vomiting
- Headache

Note: If have flu-like symptoms and you are pregnant or has a pre-existing medical condition, you should seek medical attention even if your flu symptoms are mild.

2. We need to practice prevention – which includes habits that we should have anyway to be healthy and fit:
- Eat healthy and get enough sleep.
- Exercise and stay fit. (Wash your hands thoroughly with soap and water after you use a public gym.)
- Wash your hands with soap and water whenever you have a chance (especially before you eat, before and after you use the bathroom, and after you’ve used any public facilities where you’ve come in contact with surfaces that are touched by many (such as poles in a public bus).
- Do not touch your ears, nose, or mouth.

3. Pray. We need to recruit the power of collective prayer to ask God to not allow this H1N1 to become severe.

Disclaimer: Consult a medical doctor before you taking advice from this blog.

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