Health & Fitness Articles: Bay Bridge Fitness
Feet Defeat
Stay on Top of Feet Health
 Feet. Not pretty according to most of us. Well, they exist, and thank heaven we cover them up right? But we do need them. Whether it is corns, bunions, toenail fungus, warts, or athlete's foot, we all will acquire something and need advice on the best treatments and preventions.
Most foot problems can be self-treated, and the earlier a problem is treated, the better the outcome. Many let foot issues go (for years) perhaps it's the old "cover it up and no one will know" thought.
Addressing foot issues early on can often avoid the old trip to the doctor. Let's go over some common foot issues that often go ignored and should not.
ATHLETE'S FOOT (Tinea pedis) a fungal condition that breeds beautifully in warm, dark, moist shoes. AF can also form on the hands, though uncommon. AF risk can increase by: a) wearing closed shoes, especially if they are plastic-lined; b) prolong periods of wet feet; c) sweating a lot; d) minor skin or nail injury. AF is contagious and can be passed through direct contact including item contact such as shoes, stockings, shower or pool surfaces.
Symptoms: Usually cracked, flaking, peeling skin between toes. The affected area is usually red and itchy. You may feel burning or stinging, and possible blisters, oozing, or crusting. In addition to the toes, symptoms can also occur on the heels, palms, and between fingers. Treatment: Over-the-counter antifungal powders or creams can help control the infection. These generally contain miconazole, clotrimazole, or tolnaftate. Continue using the medicine for 1-2 weeks after the infection has cleared from your feet to prevent the infection from returning. And, when in a shower, pool or locker area, wear shower sandals.
CORNS AND CALLUSES are caused by repeated friction or pressure.
Symptoms: A corn is thickened skin on the top or side of a toe, usually from shoes that do not fit properly; a callus is thickened skin on your hands or the soles of your feet. Neither is serious, but both are annoying and painful. Treatment: Both can be pared off with a pumice stone, though a temporary solution. Changing to more sensible footwear will keep corns and calluses from returning.
WARTS There are many types of warts caused by viruses. Warts are painful and can spread if left untreated. The typical wart is a raised round or oval growth on the skin with a rough surface. Compared with the surrounding normal skin, warts may appear light, dark, or black (rare).
Symptoms: Warts are small, usually painless growths on the skin caused by a virus. They are generally harmless. However, warts can be disfiguring and embarrassing, and occasionally they itch or hurt (particularly on the feet). Treatment: Over-the-counter remedies can be very effective if used persistently, until the wart is gone. If unsuccessful, you should see your physician. A dermatologist can offer multiple treatments that are very speedy and safe.
BUNIONS (Hallux valgus) A bunion is when your big toe points toward the second toe. This causes a bump on the edge of your foot, at the joint of your big toe. Bunions can be biomechanical, however usually they result in ill-fitting shoes particularly narrow-toed, high-heel shoes. The condition may become painful as extra bone and a fluid-filled sac grow at the base of the big toe. This leads to swelling and pain.
Symptoms: a) Red, calloused skin along the foot at the base of the big toe; b) bony bump at this site; c) Pain over the joint, aggravated by pressure from shoes; d) Big toe turned toward the other toes. Treatment: When a bunion first begins to develop, take good care of your feet and wear wide-toed shoes. This often solves the problem and prevents the need for any further treatment. If the bunion gets worse resulting in severe deformity or pain surgery to realign the toe and remove the bony bump (bunionectomy) can be effective. There are over 100 different surgical techniques that have been described to treat this condition.
ed., Gwenn Jones
ACE Certified Group Fitness and Personal Training
references: 1) MedlinePlus, a National Library of Medicine and National Institutes on Health (NIH) service;
2) American Fitness, July/Aug 2005.
Herbal Remedies Today
Making smart choices for your Mind & Body
There is no Hotter time for herbal supplements than right now! Whether targeting weight-loss aid, sleep aid, energy-aid, or illness recovery, millions of consumers are hot to buy the next pill! And, thousands of vendors crave your money to cushion their retirement. The herbal remedy market is raking in $12-15 Billion annually and rising. There is both good and evil in the herbal market so let's get a mini-education and get smarter.
Most know that the Chinese were one of the first to use plants and roots to effectively treat illness somewhere around 2500 BC. The U.S. has shown a stunning record in producing drugs from plants since the early 1990s supposedly, according to reports at least 50 percent of the best selling American drugs are factored with natural products. However, these are FDA approved drugs a different animal than herbal products.
What's the difference? In general terms, American drugs utilize certain active ingredients of a plant whereas, herbal remedies usually utilize the entire plant.
Natural health products, as most know, are not FDA approved for safety or efficacy. Therefore we consumers are to quite literally "shop for health." It is often not helpful to get specifics from our physicians for advice on individual natural remedies because they are highly trained in medicines. However, it is vital that you advise your physician on a regular basis of what you are adding to your normal daily diet, i.e., your herbal supplements or remedies. Vital. Why?
Herbal-natural products, wonderful as they can be for the right purposes, are introduced to your as-is body correct? First, taking certain herbal remedies can actually have serious adverse effects on your system or, the current medications in your system. It is possible the mix can be toxic, or perhaps effect the absorption of other vitamins or medications in your system.
Second, taking ANY supplement-remedy NOT according to the dosage recommended on the container can create minimal to massive discomfort, side effects or illness. In a nutshell, be just as Cautious with herbal remedies as with a drug you would begin taking. (It wouldn't hurt to keep a concise date journal of your own status we forget quickly.)
TIP You will likely find a Pharmacist well versed on many herbal remedies and their what-to's and what-not-to's on intermixing. Better yet, speaking to an Alternative Health specialist (there are many in the phone book) can be a remarkable education particularly on how certain herbal remedies can react with certain drugs and what symptoms to be aware of. In addition, search the Internet an incredible tool for gathering informational news. Find expiration dates on containers you intend to buy as well.
There are hundreds more words to use to educate one about herbal remedies and we do not have space here. Before overviewing some possible natural answers to today's illnesses, stresses or syndromes, do be cautious in your purchases and read, read, read.
Note: Serious side effects and drug interactions of today's common herb supplements are found from Ginkgo biloba, St. John's wort, Ginseng, Kava. Avoid them. (For some specifics go to: http://www.aafp.org/afp/990301ap/1239.html) Some of today's most common American issues consumers want resolved through natural products are: Sleeplessness, sleep disorders, digestive problems, stress relief. Natural ways to address them are:
GENTIAN ROOT - Nourishes and strengthens the digestive system. It stimulates the appetite, nutritionally supports the liver, and nourishes the spleen, pancreas, stomach and kidneys. Used by many for relief from IBS (irritable bowel syndrome) and diverticulitis.
SPEARMINT - Spearmint is a great aid to digestion, and relieves gas. It has a calming effect on the entire body. A few drops on your pillow can be very soothing.
PASSION FLOWER - This herb eases anxiety-induced insomnia. It's very calming and eases muscle spasms that can be very painful and keep you awake. One warning: Passion flower can cause sleepiness, so it would be advisable to avoid driving for a few hours after use.
PEPPERMINT Used as a tea, it eases digestion, relieves gas and helps with insomnia. Don't take peppermint if you are on iron supplements as it tends to interfere with the absorption of iron.
VALERIAN - This is probably the best known herbal remedy for sleeplessness. It eases both nervous tension and muscle tension. It's great for combating stress and relieving insomnia. Valerian tea is a natural sedative. High doses could cause paralysis and a weakened heartbeat, but used as the package suggests, and it is a very beneficial aid to sleep. It is known as the valium of the nineteenth century.
WOOD BETONY - Because of its calming effect on the nervous system, Wood Betony is good for anyone suffering from Parkinson's disease. It's also great for calming anyone's nerves and promoting sleep. Use it as a substitute for black tea. The taste is very similar, but it contains no caffeine.
ed., Gwenn Jones
ACE Certified Group Fitness and Personal Training
Some herb info from: About.com network at: Herbs and Sleep
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Body Mass Index
Land of Confusion! What is BMI and what does it mean?
By the latest standards, obesity is most often measured by using a formula called Body Mass Index.
What does a BMI mean?
BMI is calculated by your weight in pounds by your height in inches squared and then multiplying by 705.
An individual is considered underweight if their BMI is less than 18.5,
-a BMI of 18.5 -24.9 is considered a normal weight,
-a BMI of 25 to 29.9 is considered overweight.
Those who fall into the BMI range of 25 -34.9 might begin having some health concerns. Specifically those who have a waist size of more than 40 inches for men, or 35 inches for women, have a higher risk for obesity-related health problems such as diabetes, high blood pressure, and heart disease. A BMI of 30 or more qualifies an individual as obese; a BMI over 40 indicates a person is morbidly obese.
National Institutes on Health statistics reveal that 71% of America is overweight; with an overwhelming 55% of us being in the "obese" category. These figures are in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), and the National Heart, Lung and Blood Institute (NHLBI). The figures are everywhere no question there.
The definition of overweight or obese is based on research which relates BMI to risk of death and illness: overweight is defined as a body mass index of 25 to 29.9 while obesity is defined as a BMI of 30 and above.
The BMI number applies to men and women. Note however, some very muscular individuals may have a high BMI without increased health risks. As we should always remember, Muscle tissue within the body weighs more than Fat tissue.
As our BMI levels rise, so does our blood pressure and total cholesterol levels. While cholesterol levels are increased, HDL (good cholesterol) levels decrease. Women in the highest obesity category are at a risk four times greater than those with lower BMI's for either hypertension or high blood pressure.
Additional factors which should be considered when evaluating health risks include blood pressure or blood cholesterol and family history of obesity-related disease. Those with additional risk factors are considered at higher risk and should be on intense, physician-supervised weight reduction and exercise therapy. The objective: Current risk factors must be modified for life.
What is the most common reason for weight loss?
This piece is sparked by yet another common question from a potential client recently (late March). Question: "How can I lose weight by May 10?" (On this date, this woman would depart for a 2-week cruise.) After 20 short minutes of direct questions, this trainer's client analysis was no-can-do.
The potential client, approximately 40 pounds overweight, did comprehend from this writer the concept of calorie intake versus energy output (i.e., taking in more calories than expending). After first explaining the dangers of her food choices (constant snacking on junk foods), reviewing obesity, heart disease, high blood pressure and no consistent physical activity, this candidate was unwilling to make even one lifestyle change.
The heart of the matter is this: No matter what abundant information is "out there" about healthy eating, exercise, and high risk-factor issues this lose weight fast concept still exists in many minds.
If you remember only one key point from anything and everything you read, see, or hear relating to health, exercise and weight loss, remember this: Weight loss is a consequence of a healthy lifestyle, not an origin. What does this mean? In longer words (outside of special issues such as thyroid, asthma and anything that requires consistent medical prescription/therapy), weight loss and weight management ensue as a result of healthy choices. Weight loss does not happen without some essential work on the internal being first.
If this logic is not comprehendible, consider this: Usually fitness trainers, coaches, and those who are consistently moderate-to-high range in the exercise/healthy diet aspect, are near or at their appropriate weight for the long term. Why? These individuals include healthy eating and regular exercise in their lifestyle. When overall healthy choices are practiced, feeling and looking good ensues.
Further, do not think for a moment that most coaches, trainers, or general activity enthusiasts eat vegetables all day long and skip meals. Health and fitness practitioners (whether professional or recreational) splurge like anyone else but in moderation. When one gets used to the new discipline (i.e., a healthier lifestyle), it is no longer "work," it is merely a lifestyle. And, it works for the long term. Learn correctly from those who know.
ed., Gwenn Jones
For a Free BMI calculator, see: www.shape.com/tools/calc/bmi/
or, http://menshealth.about.com/library/blbmi.htm
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