Protecting Your Muscles As You Age

It can start as early as age 20 and continually worsen as the years go by. It is your body’s lean muscle mass. As we age, we lose many minerals that help us maintain our body’s muscle strength. Without such essential elements, we lose muscle tissue and muscle strength.

The National Institutes of Medicine indicate that the rate and extent of muscle changes seem to be genetically determined. Muscle changes can begin as early as the 20s for men and the 40s for women.

Regardless of the age, the changes are the same: Muscles shrink as we grow older. This means that older adults will experience a loss of strength and a lack of balance, which leads to a significant increase in the risk of falls and similar injuries. Furthermore, reduced muscles can create more aches and pains in the body. Exercise physiologists found that the majority of Americans over age 60 do not have enough muscle left in their bodies to properly hold up their skeleton. This, in turn, causes more strain on the joints, ligaments and organs – which leads to increased aches and pains. Also, lower muscle mass reduces the body’s ability to build immune cells, which indicates older adults are far more susceptible to colds and influenza as well as other viruses and diseases.

                                         

While we can’t reverse time to stop the aging process, we certainly can make some changes to our habits to slow and even reduce the loss of muscle mass. Research has suggested that weight training, cardiovascular exercise, and good overall nutrition in older adults can help retain muscle strength. Here are three critical research findings that you can use to keep your muscles from shrinking.

1.       Exercise regularly. Studies show that exercise is healthy at every age, but can provide important benefits for older adults. These benefits include having the ability to maintain strength, reduce fall risk, and live a quality lifestyle after retirement.

a.       Strength Training – weightlifting that builds muscles will help older adults be more stable and perform routine activities such as walking up and down stairs, getting in and out of a chair, etc. Furthermore, The John Hancock Center for Physical Activity and Nutrition at Tufts University found that men who lift weights a few times a week in their 50s and 60s can maintain muscle mass, not just slow the rate of decline.

b.      Cardiovascular Training – Brisk walking is highly recommended for older adults. It provides an aerobic workout without intense pressure on the joints. Swimming or water walking is also highly suggested as a cardio workout. To be effective, you should maintain a brisk pace for at least 30 minutes.

2.       Nutrition. Insufficient protein as well as an insufficient amount of calories can contribute to a condition called sarcopenia, a condition where the muscles atropy and shrink. Without enough protein, the body is more susceptible to this condition. It is recommended that older adults consume 4 ounces of quality protein like chicken, fish, beef or daily products three times per day to maximize muscle growth.

3.       Hormone Therapy

a.       Aging comes with a loss of many essential hormones including insulin-like growth factor (IGF-1) and mechano growth factor. Health professionals have found that without adequate levels of these two hormones it is nearly impossible to maintain lean muscle mass – regardless of how they eat or exercise.

b.      All adults over the age of 40 should undergo annual blood testing to track their hormone levels. Hormone deficiencies can be addressed with replacement therapies, however, you should consult your primary care physician before taking any action regarding such treatment.

As a cautionary note, it is always critical to talk with your primary care physician before starting any exercise or nutritional program.

References

Brink, W. (2007). Preventing sarcopenia. Retrieved from http://www.lef.org/magazine/mag2007/jan2007_report_muscle_01.htm

Hobson, K. (2008). How to avoid losing muscle as you age. Retrieved from http://health.usnews.com/health-news/blogs/on-fitness/2008/09/04/how-to-avoid-losing-muscle-as-you-age

LiveScience Staff. (2012). Key found to muscle loss after age 65. Retrieved from http://www.livescience.com/5704-key-muscle-loss-age-65.html

Munn, S. (2012). Two huge reasons to maintain muscle mass as you age. Retrieved from http://clearpointcenter.com/two-huge-reasons-to-maintain-muscle-mass-as-you-age/

National Institute of Health. (2012). Aging changes in the bones – muscles – joints. Retrieved from http://nlm.nih.gov/medlineplus/ency/article/004015.htm

Oral Health and Disadvantaged Children

Did you realize that poor oral hygiene is significantly associated with poor academic performance? This is especially true among those in lower income brackets.

A recent study showed that students with toothaches were almost four times more likely to have a low grade point average in school. Approximately 11 percent of students who did not have access to much-needed dental care missed much more school than did their more advantaged counterparts. Furthermore, parents lost days at work because of staying home because of their children’s dental problems. The days off often lead to work production losses followed by a profit reductions. Over time, this causes economic downturns in the community’s economy.

In addition, severe dental problems for children were associated with much more than just low grades. It also came with feelings of embarrassment, withdrawal and anxiety, absence from and inability to concentrate at school, low self esteem, and inability to build relationships and participate in social activities.

There are some things that communities can do to improve the oral health of its residents, thereby increasing academic performance and reducing economic losses. One of the greatest means of reducing dental issues in both adults and children is through community water fluoridation. According to the Centers for Disease Control and Prevention, community water fluoridation has been the most effective way to prevent tooth decay within a community at large. It has found that water fluoridation was one of the 10 greatest public health achievements in the 20^th century.

Regardless of this great achievement, many communities have failed to fluoridate their water. Meadville is among them. A study done in 2001 found that fluoridation is not only cost-effective in reducing dental problems, but is also cost-saving. For example, the study found that the cost of dental fillings from dental carries and/or restorations greatly exceeds the cost of water fluoridation in communities of any size. According to the study, the average cost savings ranged from $15.95 per person per year in a small community to $18.62 per person per year in a larger community. When you consider larger families in any city or town, the savings is significant.

Crawford County’s most recent health assessment revealed that dental issues and access to dental care was prevalent throughout the county. The largest issue was the problem of finding a dentist as well as being able to travel to their office.  A quick search in the Yellow Pages found 68 dentists have offices in Crawford County, most of whom have multiple offices bringing the number down to approximately 40.

Distributed equally across the county’s 88,500 residents would mean that each dentist would be responsible for taking care of 2,212 individuals.

In response to Crawford County’s health assessment, Meadville Medical Center created a dental clinic to help fill the gap. Located in the City of Meadville adjacent to the hospital, the office is helping provide more services to county residents. Still, the lack of dental care in addition to access to any dental office by some of our very rural county residents is a major issue.

Until we can work together as a community – provide access to dentists and fluoridate the water system – we are bound to continue to deal with poor oral hygiene among our children, which leads to lower academic performance and poor marketable skills after graduation.

References:

Centers for Disease Control and Prevention. (2001). Benefits of community water fluoridation. Retrieved from http://www.cdc.gov/fluoridation/benefits.htm#3.

Yellowbook. (2012). Dentists in Crawford County, PA. Retrieved from http://www.yellowbook.com/yellow-pages/?what=dentists&where=crawford+county%2c+pa&page=7.

Cycling back to the diet pill craze

Most of us are aware that people typically look for that “quick fix” to weight loss. What you might not be aware is that we’ve been looking for that fast weight loss regime since the 1890s.

A historical view of the diet pill craze in the latest issue of The American Journal of Public Health describes the birth of the ever-popular diet pill and the continued use of such products that remain dietary staples for most people despite controversial reviews.

In the late 1800s, experiments with various drugs, including strychnine, prompted the creation of a new era of medications – the ubiquitous diet pill. These pills worked to speed up the thyroid, which in turn would increase metabolism for faster weight loss.

Since then, weight loss pills have been a significant profit-making venture for drug companies. In the 1940s, pharmaceutical companies would create the same pill in different colors, marketing them as specially formulated pills for different people’s needs. These practices, while shunned by some physicians, were embraced by others and many doctors went on to specialize in weight reduction for their patients by prescribing such Rainbow Pills. In fact, a Congressional investigation in 1967 found that weight loss clinics earned $250 million in patient fees alone. Furthermore, patients had spent an additional $120 million on these Rainbow Pills.

An interesting expose’ in Life magazine published in 1968 found that these pills were being prescribed for everyone who visited such weight-loss clinics, including people who did not need to lose weight. The Journal reported that a “slim” investigative reporter for Life magazine visited 10 obesity clinics and “despite receiving only perfunctory evaluations and sometimes counseled that she did not need to lose weight, she was prescribed more than 1,500 pills.”

                                        

Not long afterward, more than 60 deaths had been attributed to the use of Rainbow Pills. While the Federal Drug Administration did seize 43 million tablets from a dozen manufacturers, the pills continued to be manufactured and sold under different venues.

Today, pills formerly marketed as “Rainbow Pills” have morphed into the existing diet supplement drugs that are on the shelves at nutrition, grocery, drug and discount stores. And, they are no longer marketed to physicians but directly to the consumer.  According to the Centers for Disease Control and Prevention, about half of all adults in the nation take multivitamins and other dietary supplements. A quick Google search with the words “diet pills” netted 43.6 million results. Dietary supplements are not subject to the same FDA rigorous approval process as prescription drugs, thereby, they create doubts and fears about their effectiveness as well as side-effects.  Consumers of the “new” rainbow pills of today are ingesting a nearly unknown product. What exactly are you putting into your system? Only the supplement industry knows, and many times, they aren’t telling.

In what drugs have been tested, the FDA found that almost all dietary supplements touting weight loss were highly ineffective, including using the popular Hoodia and Green Tea Extract. It also found that Xenical (aka Alli) had a modest weight loss effect but came with significant side effects including serious liver damage. Of interest, it was found that Xenical by itself was effective. The effective form of Xenical is only available through prescription. Of interest, this particular prescription drug is the only FDA-approved weight-loss drug for long-term use for up to two years. Effectiveness beyond two years is unknown at this time.

But, physicians as well as researchers caution the use of any medications to help you lose weight unless your primary care physician has you under strict supervision. The general guidelines suggest that prescription weight loss drugs only be used under two circumstances: 1) people with a body mass index (BMI) of 30 and over with no obesity-related conditions; and 2) people with a BMI of 27 and above with obesity-related conditions such as diabetes or high blood pressure.

Even if you fall into one of these two categories, or simply wish to take off a few pounds, taking diet pills (aka rainbow pills) is not a good answer and never has been. Your best option is a healthy diet and regular activity. There is no quick fix to weight loss. You didn’t put on the weight overnight, so don’t expect to lose it in the same manner. Your first step in weight loss should be a consultation with your primary care physician. Don’t try anything on your own without getting professional advice – especially if you are overweight or obese. It’s not fair to put your entire body at risk when it’s only your body fat you wish to lose.

References

Cohen, P.A., Goday, A., & Swann, J. P. (2012). The return of rainbow diet pills. American Journal of Public Health, 102(9), 1676-1686.

Mayo Clinic. (2012). Over-the-counter weight-loss pills: Do they work? Retrieved from http://www.mayoclinic.com/health/weight-loss/HQ01160.

WebMD. (2012). Prescription weight loss drugs. Retrieved from http://www.webmd.com/diet/guide/weight-loss-prescription-weight-loss-medicine.

How Drought Affects Your Health

Since mid-July, 15 Northwestern Pennsylvania counties were placed under a “drought watch.” A drought watch is the least severe of the state’s three drought classifications (watch, warning, and emergency). Such a notice calls for a voluntary five percent reduction in nonessential water usage such as watering lawns, and puts businesses who are large consumers of water on alert to plan for reduced water supplies.

While Crawford County is among those under a drought watch, far more counties and entire states further west of Pennsylvania are in a drought emergency. According to the U.S. Drought Monitor, almost all of the mid-west is suffering under drought emergencies. Although the entire country may not be under a drought emergency, the whole nation will be affected by the public health implications of a lack of water.

 According to the Centers for Disease Control and Prevention, nearly every aspect of humanity could potentially feel negative effects of a drought from diminished living conditions to lower air quality as well as increased infectious diseases.

Much of our nation’s energy supply relies on water as a key resource. The CDC notes that 100 million gallons of water are used daily to generate electricity for homes, businesses and industries. Hydropower production is sensitive to total runoff. In the 1990s, the Great Lakes levels fell as a result of a lengthy drought, and the CDC notes that in 1999, hydropower production was reduced at both Niagara in New York and Sault St. Marie in Michigan. If the drought situation continues, we may see yet another reduction of hydropower production in the coming months.

Water shortages in such conditions have a significantly negative impact on the health and well-being of the entire population, but in particularly vulnerable populations such as those in nursing homes, hospitals and those living with electrical equipment (e.g. oxygen, air purifiers) for survival. In addition, lower electricity can lead to malfunctioning heating and ventilation systems. Poorly ventilated homes and businesses can result in increased viral and bacterial diseases, including the common cold, influenza and legionnaire’s disease. Furthermore, poor air quality can lead to the increased risk for acute respiratory infections such as bronchitis and bacterial pneumonia.

Of course, the obvious health impact is the lower amount of water for consumption. This is especially problematic for hospitals which require significant amounts of water to maintain patient health. But, the availability of water for cleaning, sanitation and personal hygiene is also a strong consideration under drought conditions. The CDC has discovered that people may feel the need to conserve water in ways that can increase health risks such as reducing or eliminating hand washing, failing to wash fruits and vegetables or reducing the amount of cleaning in bathrooms or kitchen areas that can grow bacteria quickly.

Lastly, the financial implications of drought will be felt world-wide. A lack of rainfall will damage and destroy a considerable amount of crops. This event has already occurred in our nation’s mid section. Besides the farmers and other agriculture-related professionals who rely on the income for their livelihood, we all purchase food products. The lower supply will increase the cost of food. We have already seen reports that indicate food prices will rise this fall. In addition, financial-related stress and worry can lead to depression, anxiety, and many other mental and behavioral health issues. The CDC has found that these stressors often lead to suicide, particularly among those living in rural areas that have fewer opportunities for mental health care or feel there is no other option. Thus, drought conditions have shown a significant increase in mental and behavioral health care.

There are ways to prevent the drought from significantly affecting your health.

1.       Install a low-flow faucet aerator in your home or business.

2.       Use energy efficient furnaces/air conditioners.

3.       Use hand sanitizers if water is not readily available.

4.       Conserve water indoors by checking for water leaks around your house.

5.       Surround yourself with a support system who can provide mental health support when you need it.

6.       Maintain your health by eating healthy and exercising regularly – this will help fight off potential airborne diseases.

References

Pennsylvania Department of Environmental Protection. (2012). DEP declares drought watch for Western Pennsylvania counties. Retrieved from http://files.dep.state.pa.us/Water/Watershed%20Management/WatershedPortalFiles/Drought/rls-DEP-DroughtWarning7-19-2012.pdf.

Centers for Disease Control and Prevention. (2012). When every drop counts. Protecting the public during drought conditions. Retrieved from http://www.cdc.gov/nceh/ehs/Docs/When_Every_Drop_Counts.pdf.

U.S. Drought Monitor. (2012). Current U.S. drought monitor. Updated Augusts 21, 2012. Retrieved from http://droughtmonitor.unl.edu/.

Stupid Idea: Keeping Wild Animals as Pets

It’s hard to believe that people can be stupid enough to decide to trap and then keep a wild animal as a pet. These pets include everything from squirrels, chipmunks and raccoons to bats, snakes and lizards. “Pets” such as these are not pets…they are wild animals who are meant to lead a life outside of humanity.

But, besides considering the well-being of the animal, you really need to consider the well-being of yourself as the recipient of such a wild creature. Besides bringing in fleas and ticks and probably other vermin into your home, you are also susceptible to harmful diseases such as rabies, salmonella, and herpes B virus.

According to the Humane Society of the United States in conjunction with the Centers for Disease Control and Prevention, “The herpes B virus commonly found among macaque monkeys can be fatal to humans. Tens of thousands of people get Salmonella infections each year from reptiles or amphibians.” Salmonella can be deadly to children under age five. In support of discouraging keeping wild animals as pets, the CDC cited a 2003 outbreak of monkeypox that was obtained when African rodents and prairie dogs carrying the disease were imported and sold as pets.

Furthermore, the National Center for Biotechnology Information, a division of the U.S. National Library of Medicine, notes that rabies is a deadly viral infection spread through a bite or any contact of infected saliva with a person’s broken skin (a cut or sore). In the past, human cases of rabies have mostly been linked to dog bites but more recently, more and more cases of human rabies have been connected with bites from bats and raccoons.

The Meadville Tribune reported last month that cases of human rabies have doubled since last year at this time. In June, it was reported that neighboring Venango County discovered a rabies-infected raccoon. Last year, there for 450 cases reported across the state involving rabid animals, many of whom were wild – raccoons, skunks, groundhogs, bats and foxes.

The CDC as well as the State Department of Agriculture strongly recommends avoiding all physical contact with any wild animal. Do not handle bats or any animals that you may find on the ground and never move a dead animal. If you must move such an animal, protect yourself by wrapping plastic bags around your hands first. Don’t assume material gloves will protect you as animal fluids may seep through.

So, be smart. Stay away from wild animals. As “cute” as they may seem, they can be just as deadly. Here is a list from the CDC of diseases most commonly associated with wild animals:

Baylisascaris Infection (raccoon roundworm): A parasitic disease associated with raccoons.
Brucella Infection (brucellosis): A bacterial disease associated with bison, deer, and other wild animals.
Giardia Infection (giardiasis): A parasitic disease associated with animals and their environment (including water).
Hantavirus Pulmonary Syndrome (hantavirus): A rare viral disease associated with some types of wild mice.
Herpesvirus simiae Infection (B virus): A deadly viral disease associated with macaque monkeys.
Histoplasma Infection (histoplasmosis): A fungal disease associated with bat guano (stool).
Lymphocytic Choriomeningitis: A viral disease associated with rodents and house mouse.
Mycobacterium tuberculosis Infection (TB): A bacterial disease associated with deer, elk, and bison.
Plague (Yersinia pestis Infection): A rare bacterial disease associated with wild rodents and fleas.
Rabies: A viral disease associated with wildlife especially raccoons, skunks, and bats.
Tularemia: An infectious disease associated with wildlife especially rodents, rabbits, and hares.

Don’t be a victim of one of these diseases. Be smart and keep your distance from wild animals. If you believe you have come in contact with any wild animal, please contact your primary care physician or visit the emergency room.

References:

Centers for Disease Control and Prevention. (2012). Diseases from wildlife. Retrieved from http://www.cdc.gov/healthypets/animals/wildlife.htm.

The Humane Society of the United States. (2009). Should wild animals be kept as pets? Retrieved from http://www.humanesociety.org/issues/exotic_pets/facts/.

National Center for Biotechnology Information. (2012). Rabies. Retrieved from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002310/.

Titusville Herald. (2012). Rabid raccoon reported in Centerville. Retrieved from http://www.titusvilleherald.com/articles/2012/06/19/news/doc4fdffb95ae555339141002.txt.

Storms can be hazardous to your health

We are very lucky in the United States that we have an infrastructure in place that provides – for the most part – a safe living environment. Things that we take for granted such as clean drinking water, breathable air, and uncontaminated foods are often special commodities in other countries. The reason we have such an environment in the United States can be attributed to the forethoughts of those in our long-distant past who put together the systems and associated policies that keep us worry-free.

Yet, those same wonderful minds who put together those systems decades (even centuries) ago never suspected the enormous boost of urban development that has since transpired.

                    

Such large-scale development greatly reduced the effectiveness of the once-successful infrastructure in various cities. This has led to poor air quality, contaminated food systems, and unsafe drinking water. Research has shown that the safeguards – put into place in the early 1900s – are now failing because they were not constructed to handle the industrial boom that followed. One such system that could have detrimental health effects nationwide is something people generally don’t think about as harmful: storm water.

Storm water collection systems were constructed long before the automobile even existed. The idea was to divert extra water that wasn’t soaked up by dirt roads, fields, trees and other vegetation into nearly streams, rivers or lakes. Because there were plenty of areas where rains could seep into the ground, the amount of water to divert was minimal – even during some of the heaviest rainstorms. Not so today. Even worse is the fact that today’s storm water is not just water. Because of paved parking lots, shingled roofs and treated lawns, metals, sediment and chemical pollutants are easily carried off with the rushing water and emptied into a stream, river or lake. This is when storm water morphs into a public health issue.

Acute illnesses have resulted from consuming contaminated water. These include gastrointestinal illnesses, cryptosporidiosis, Giardia and other waterborne diseases. Many of these diseases go unreported mainly because they are difficult to diagnose. Furthermore, we do not think of waterborne illnesses as a cause of disease in the United States today because of the systems that had been put into place. Yet, herein lies the problem. These systems are failing.

Although tucked in rural Pennsylvania, Meadville is not immune to such a problem. Our storm water system is 100 years old. While it was cleverly designed to collect water from storms and heavy rains, Meadville’s system basically utilizes two streams to guide water from the City of Meadville into French Creek. It uses Mill Run, a creek which is slowly fed from Tamarack Lake and runs underneath the city to empty into French Creek near Bicentennial Park, and Neason Run, a concrete-encased waterway which takes water from the Neason Hill area underground and below Meadville Medical Center’s Grove Street facility and eventually into French Creek.

Like nearly every other system in the country, Meadville’s storm water system worked beautifully until the industrial age when impervious surfaces (paved roads and parking lots, sidewalks, and building roofs) came into existence. The expansion of the roadway system and housing boom saw the loss of trees and vegetation that had once aided with the storm water collection process.

While the city does divert water from such impervious surfaces, it remains faced with two significant issues. First, it is dealing with a 100-year-old storm system that was never meant to handle such an influx of water which causes significant flooding during nearly every storm. Second, the water emptying into Mill and Neason runs is not only exponentially more in volume than 100 years ago, it also contains significant toxicants mentioned earlier that eventually flow into French Creek. French Creek is a well-used recreational water system. People swim in it, fish in it, kayak over it, and some use its water for cooking and/or consuming. With inadequate storm systems, the Creek could become a seriously potent water source.

As a side note, research has shown that impervious surfaces that do not drain into the storm system can lead to pooling of storm water, which increases the breeding grounds for mosquitoes. Despite the nuisance bites from these little bugs, mosquitoes also carry dengue hemorrhagic fever, West Nile virus and other infectious diseases.

The City of Meadville is fully aware of their aging system and has been addressing it for several years. While the main thrust of the city’s initiative is to halt the flooding by overhauling the storm water system, it is also aware of the importance of reducing the impervious surfaces throughout the city for health reasons. Short of destroying all paved roads and parking lots in Meadville, the city is looking at several options, including the construction of rain gardens in key flooding areas. Not only will rain gardens help collect storm water but they will keep toxic chemicals from flowing into French Creek.

If we do nothing, the situation will only worsen. Therefore, it may be beneficial for each person to look at what they could do to help reduce storm water runoff into French Creek. Several studies in the American Journal of Public Health have noted that building rain gardens as well as large areas for water collection such as meadows and wetlands can have a significant impact. While such things may be out of the realm of possibility for most citizens, there is always the “plant a tree” concept. Even the planting of just one tree can significantly aid in the reduction of storm water runoff. According to Forestry experts, one mature tree can transport up to 10,000 gallons of water per day. Imagine how much rain water could be collected just by adding trees to the city?

Again, if we do nothing, the situation will only worsen.

References:

Gaffield, S. J., Goo, R. L., Richard, L. A. & Jackson, R. J. (2003). Public health effects of inadequately managed stormwater runoff. American Journal of Public Health, 93(3), p. 1527-1533.

Nix, S. (2012). How a tree absorbs and uses water. Retrieved from http://forestry.about.com/od/treephysiology/p/tree_water.htm.

Avoiding A Drug Overdose

Most people picture the hard-core drug addict at the words “drug overdose.” But, they should be picturing their grandmother or great-grandfather instead. Did you know that more often than not, people aged 65 and older have just as much risk of an overdose as the stereotypical drug addict?

A new study released by the Centers for Disease Control and Prevention found that 67% of drug-related hospitalizations among people age 65 and older had overdosed on one of four common drugs: blood thinners, insulin, antiplatelet drugs, and oral diabetes medications.

Older people tend to take more medications, especially prescription drugs, because of the body’s aging capacity which slows its ability to function normally. Such medications help control blood pressure, risk of heart attacks and diabetes. But, just because these medications are helpful in their own right doesn’t mean they cannot do harm if used inappropriately.

Over the past decade, studies have shown that as people age, their lack of general understanding and comprehension slows meaning that certain prescription medication instructions may not be understood and thus, not followed correctly. In these cases, the person can often overdose themselves without realizing it.

A few years ago, The Journal of the American Medical Association reported that nearly one-third of Americans ages 57 to 85 take at least five prescription drugs, and 68% take over-the-count medications. In combinations, these drugs can be dangerous causing severe side effects or death. Geriatric physicians have discovered that more than 100,000 deaths occur per year related to medication mismanagement. In many cases, the mixing of medications, supplements and over-the-counter drugs caused the fatalities. In other cases, it is the misuse or overuse of the medications that caused death.

With more pharmaceuticals out there to handle just about any illness that arises, it is hard for the physicians to keep them straight let alone their elderly patients. Here are some tips to help older citizens track their medications to avoid overdosing, misusing, and fatally mixing medicines.

1.       Maintain an up-to-date list of all your medications and dosages. This list should include all supplements, multivitamins, and any other over-the-counter drugs that you use. Have your family or friends sit down with you to sort them out.

2.       Make sure you provide a copy of this list to a family member or close friend in the event of an emergency.

3.       Provide a copy of this list to all of your physicians as well as your pharmacist.

4.       Use a weekly pill box as a dispenser. Fill it once a week and you will more easily track your daily intake. This will help you avoid overdosing as well as under-dosing. Weekly pill dispensers are often available free from your doctor or pharmacist. They can also be purchased at drug stores relatively inexpensively.

5.       Use all medications as prescribed and directed by your doctor. If you are given a prescription, don’t just take the piece of paper and rush out of the doctor’s office. Take a moment and ask questions. Find out what it will be for, how many you need to take daily, and what the dosage will be. Also, ask how this medication will mix with your present list of medications and supplements. If you don’t feel comfortable doing this, ask a friend or family member to go with you.

6.       If you remain confused about any medication or supplement, ask your physician or the nurse to write down more clear instructions. Also, your pharmacist can take some time to explain the medications to you as well as how they mix with other drugs.

7.       Use only one pharmacist. Your pharmacist will know how many medications you are taking regardless of how many doctors you have received prescriptions from. He or she can monitor the list, and alert you of any harmful side effects that multiple medications may cause.

8.       Be vigilant with prescribed blood tests. Make sure you keep that appointment to have your blood tested. These tests reveal that you are taking the correct dose of your medications and that any potential adverse effects of mixing with other medications can be averted.

Medications can help improve the quality of your life, but when used inappropriately, they can end your life rather quickly. Be smart and follow these few simple tips to live a healthier and worry-free life!

Small Movements – Big Results

About a decade ago, Yoga was the buzz word. Just a few years ago, it was Pilates. Today, both types of exercise are still going strong. Considering that I am high-energy and prefer the hard-core “sweat like crazy” cardiovascular workouts of running, cycling, swimming, aerobics and similar exercises, I could never understood what possible benefit could come from Yoga or Pilates. Until now.

While you probably won’t break a sweat in Yoga or Pilates, you will get a core body workout that your muscles will remember for days.  These small and very controlled movements provide an excellent workout for the body’s core from the abdominals to the back and every muscle in between…much better than traditional sit ups could ever offer.

Researchers of the Pilates phenomenon found that such a workout strengthens the body’s core muscles while simultaneously exercising the mind, which affects your ability to live a long and healthier life. The benefits of Pilates and Yoga are plentiful and include enhancing body awareness, strengthening back and stomach muscles, improving body control, providing greater flexibility, improving posture, increasing energy, and promoting weight loss.

With so many health benefits, why wouldn’t you join a Pilates class? So I did. While I have only attended two classes since this writing, I have noticed that these small movements actually reach muscles that traditional cardiovascular workouts never touch.

According to Pilates research, there are two key benefits to participating in the Pilates movement. The biggest benefit involves educating your mind on what your body can do. Your core muscles help you perform everyday tasks such as standing, sitting, brushing your teeth, or just about any movement. As you start working on your core, you become aware of your body’s posture and movements, keeping your mind fully engaged with your body’s functions from the moment you wake to when you retire at night. Gaining full awareness of your body’s overall changes and potential to change engages both mind and body together, which need to work in concert for overall well-being and improved quality of life.

The second key benefit is that Pilates promotes healthier breathing. Whether we realize it or not, breathing is an important part of our health. Research has discovered that Pilates promotes conscious breathing for improved circulation, which in turn stimulates the spine and muscles, and floods the body with positive feelings one gets during high-energy exercise. In essence, these small movements of a “workout” make you feel energized and happy all day long.

Pilates was created by German-born Joseph Pilates more than a century ago. As a child, he suffered with asthma and rickets and grew obsessed with having the perfect body. The result of his research came into a form of exercise he coined “contrology.” Early in his use of contrology, Pilates taught wounded English soldiers during World War I to increase their range of motion. He later taught the technique to boxers and ballet dancers in the United States in the mid-1920s. Eventually, the rest of the world caught on to the Pilates benefits.

Pilates and Yoga are both available at various fitness centers in Meadville including the Meadville Family YMCA as well as The Body Firm. If you want to improve your physical and mental health, Pilates or Yoga may be just the ticket!

References

Sarnataro, B. R. (2012). The benefits of Pilates. Just what can Pilates exercises do for you? Retrieved from  http://www.webmd.com/fitness-exercise/features/the-benefits-of-pilates.

Ogle, M. (2011). The many benefits of Pilates exercise. Retrieved from http://pilates.about.com/od/whatispilates/tp/Pilates-Benefits.htm.