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Healthy Lifestyle
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Simple ways to boostyour energy levels
How to encouragekids to be more
physically active
Exercise optionsfor people with arthritis
Get Up & Go
Kids &Exercise
OvercomingArthritis
THE CLAREMORE DAILY PROGRESS2
How to encouragekids to be morephysically active
p.4
FEATURED ARTICLES
Simple ways toboost your energylevels
p.11
Exercises forpeople with arthritis
p.15
How to make healthy school
lunches for kids p.5
Opting out of vaccinations
potentially dangerous p.6
Healthy alternatives to potentially
unhealthy ingredients p.9
Water essential to
human health p.10
Make your diet
work for you p.12
Let caution reign when beginning
a new exercise program p.13
Practice safety and common
sense when hiking p.14
More effectivecancer screenings.............p.18
Enjoy dairy forgood health .......................p.19
Pros and cons to electronic
health records...................p.21
Understanding gout..........p.22
Could your home be
making you sick?..............p.23
3THE CLAREMORE DAILY PROGRESS
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Dental care can help preventperiodontal disease ..........p.20
THE CLAREMORE DAILY PROGRESS4
When today’s parents reflect on
their childhood, many likely recall
seemingly endless days spent
playing outdoors. But when today’s
kids become tomorrow’s parents,
chances are their recollections
won’t recall nearly as much time
spent idling the days away under
the sun.
According to the Centers for
Disease Control and Prevention,
roughly 17 percent of American
children and adolescents between
the ages of 2 to 19 are obese. In
Canada, where self-reporting data
collection methods have made
such statistics more difficult to
quantify, the prevalence of
overweight and obesity in children
is also on the rise, according to
the Canadian Community
Health Survey.
The rise in overweight or obese
children is likely a byproduct of
several factors, not the least of
which is that many of today’s kids
prefer to play a video game on the
couch instead of going outdoors
and being physically active. The
potential ramifications of
youngsters choosing a more
sedentary lifestyle are dangerous,
as it increases their risk for high
blood pressure, high cholesterol,
type 2 diabetes, respiratory
ailments and joint problems,
among other things. What’s more,
numerous studies have found that
obese or overweight children are
more likely to become obese or
overweight adults, which highlights
the importance of embracing a
physically active lifestyle as a
youngster. Parents know it’s not
always easy to get kids to be more
physically active. But the following
are a few tips parents might find
useful when encouraging their kids
to embrace a more active lifestyle.
Give toys that encourage
physical activity. Kids love toys,
and their toys will often dictate how
they spend their days. Instead of
buying the latest video game
console, give kids toys that
encourage them to be active. This
can include balls, bicycles, jump
ropes, or even a backyard
swingset. Kids who embrace these
activities at a young age are more
likely to continue doing so into
adolescence and adulthood.
Reduce time spent in front of the
television. Parents who can
effectively minimize the amount of
time their child spends in front of
the television, whether reducing
their time spent watching television
or playing video games, will likely
be more successful at instilling a
love of physical activity as well.
The American Academy of
Pediatrics recommends parents
limit their child’s time in front of the
television to one to two hours per
day, and that includes the time
children spend playing video
games. To further reduce kids’ time
watching TV, don’t allow televisions
in their bedrooms, as that will only
make it harder to monitor just how
much time kids are spending in
front of their TVs.
Remember that physical activity
should be fun. Not all kids are
athletic, and some will likely
bemoan participating in
recreational sports leagues. But
that doesn’t mean parents should
give up on encouraging physical
activity. Instead, find a physical
activity that your child finds fun and
encourage his or her participation.
This might be nontraditional kids’
sports like cycling or jogging or
activities like dancing, hiking or
even bird watching. Once a child
exhibits a healthy interest in a
physical activity that you have
deemed safe, encourage it.
Set a positive example. Kids,
especially younger children, look
up to their parents and often try to
emulate what Mom and Dad are
doing. Parents can make the most
of that adoration by setting a
positive example and being
physically active themselves. Go
for a nightly bike ride or a walk
around the neighborhood with your
youngsters in tow. Or put that
elliptical machine in the basement
to good use. Whatever physical
activity you choose, you can bet
your children will express an
interest in it as well, and that’s a
great way to make them more
enthusiastic about having a healthy
and active lifestyle.
How to encourage kids to be more physically activeKids who embrace physical activityfrom a young age are less likely to be overweight or obese as adults.
5THE CLAREMORE DAILY PROGRESS
How to make healthyschool lunches for kids
Confrontations focusing on diet
between children and parents have
been around seemingly since the
beginning of time. Many children
start off as cooperative eaters,
anxious to try different types of
foods. As they get older, the
number of foods they’re apt to eat
diminishes, which can make
choosing healthy items for lunches
and dinners more difficult. It also
can make packing lunches for
school more challenging.
Many initiatives have attempted to
improve the quality of school
lunches provided by school
cafeterias. Government regulations
to reduce the amount of fat and
sodium in these lunches, and to
introduce more whole grains, fruits
and vegetables, are one such
initiative. Parents of students who
prefer to bring their own lunches
from home may be left wondering
how they can create healthy
lunches their kids will eat.
Considering school lunches must
compete with far less healthy yet
widely available alternatives,
parents will need to be creative in
their creation of homemade
lunches. Here are some ideas
to get you started.
Purchase a new lunch container.
There are many different new and
innovative lunch containers that
can make separating school
lunches easy. Few kids want to dig
into a brown paper sack and pull
out something that has been so
squashed it’s unrecognizable.
Partitioned lunch boxes enable you
to pack different items together
where they can be stored
separately. The divisions also help
you remember to include foods
from the basic food groups, such
as a fruit, vegetable, protein,
tarch and dairy item.
Have your child make a list of
his or her favorite foods. Once
the list has been made, see how
you can make the foods healthier.
For example, if chicken nuggets
make the list, prepare your own
nuggets with white meat chunks
that are baked, not fried. If there
are a number of bread items, see
if you can substitute whole grain
breads instead of white,
bleached varieties.
Get creative. Children may not be
inclined to eat loose pieces of fruit.
But if the fruit is stuck on skewers
or served with a low-fat dipping
sauce or caramel, it may look
more appealing. Look to “mini”
foods, which tend to be more fun
as well. Little sandwiches and little
burgers may present an optical
illusion, where kids think they’re
eating only a small amount, but
actually it’s a full serving.
Hide healthy foods within
others. There are entire recipe
books that teach you how to mix
fruits and vegetables into desserts
to increase nutritive value.
Everything from spinach to tofu to
beets have been included in items
like cake, cookies and brownies.
So if kids are reticent to dig into
their greens, try a clever
hiding method.
Cut foods into fun shapes. Kids
may be more inclined to eat a
turkey and cheese sandwich if it’s
cut into star shapes or their favorite
cartoon characters. Invest in a few
cookie cutters so that lunchtime
becomes fun time.
Don’t let the time of day dictate
what you serve. As long as kids
are eating healthy items, it doesn’t
matter when they eat them. If a
child loves bagels, choose whole
wheat bagels and add an egg on
top for a nutritious lunch. Serve
with a gelatin dessert that
contains chunks of fruit and low-fat
milk, and you’re set. There are
many different ways to improve
homemade lunches for the better.
THE CLAREMORE DAILY PROGRESS6
Opting out of vaccinationspotentially dangerous
Childhood vaccinations are issued
to help prevent children from
getting sick by building their
immunity to diseases that were
once prolific. But in the wake of
confusing information regarding
the safety of vaccinations,
particularly the concern that some
may be linked to the onset of
autism, more and more parents
are opting out of having their
children vaccinated — sometimes
with unfortunate consequences.
Many diseases that are effectively
prevented by simple vaccines
have cropped up once more. This
can be attributed to children
simply not getting fully vaccinated.
Nearly 80 percent of parents are
uncomfortable about having their
children vaccinated, according to
a survey analyzed by researchers
at the CDC. Pain from the needle
itself and uncertainty about the
safety of vaccines is leading many
parents to forego shots or delay
certain vaccinations until their
children are older. It is estimated
that roughly 8 percent of
American children are now not
getting regular vaccinations or
doing alternate schedules, and 2
percent are not getting shots at
all. Some parents would like to
have their children vaccinated but
have postponed routine visits due
to unemployment and subsequent
loss of health insurance. Some
areas have even fell victim to
budget cuts that have led to
shortages of necessary vaccines.
In 2008, the Centers for Disease
Control and Prevention issued an
alert regarding Haemophilus
influenza type b, commonly
referred to as Hib. Five children in
Minnesota contracted the
disease, three of whom who
were not vaccinated.
The CDC also reported that there
were 17 outbreaks and 222 cases
of measles reported in 2011. A
disease that was essentially
wiped out in North America is now
showing up again and the
numbers are rising. Dr. Jason
Bowling, an infectious disease
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specialist, said that in 2011 the United States had the highest number of
measles cases of any country in the last 15 years. Although it is likely
that most of the cases were contracted outside of the country, kids who
haven’t been vaccinated are highly susceptible to measles onset as a
result, potentially leading to a greater number of outbreaks in the United
States and Canada.
Whooping cough, or pertussis, is a highly infectious respiratory disease
that was once considered eradicated but has also made a resurgence.
Various states across the country have reported many whopping cough
outbreaks, to the point that it has been labeled an epidemic once more.
Health officials in Washington state have said that the number of
outbreaks from spring 2012 are the highest since the 1940s. While
whooping cough is usually not fatal among older children and young
adults, it can be very dangerous for infants.
Most health professionals agree that vaccinations are important to the
well-being of the child and the community, providing the safest way to
prevent certain diseases or reduce their severity. There are several
recommended vaccinations that children should receive: • DtaP: Diphtheria, tetanus and pertussis
• Hepatitis A
• Hepatitis B
• Hib
• Influenza
• MMR: Measles, mumps and rubella
• Pneumococcal
• Polio
• Varicella: Chickenpox
• Smallpox
Parents who have any concerns about vaccinations should speak to a
physician to weigh the pros and cons of each vaccination.
7THE CLAREMORE DAILY PROGRESS
When trying to get healthy, men and women rightfullyplace great emphasis on diet and exercise. A healthydiet and routine exercise make a great team. Manypeople don’t exactly jump for joy when adopting ahealthy diet because they may feel the diet must bedevoid of their favorite foods to prove effective.But a healthy diet isn’t necessarily one that lackstaste. In fact, changing a few ingredients is a greatway to make some of your favorite dishes healthierwhile ensuring you still get to eat them. The followingare a few ways to substitute healthy ingredients insome your favorite recipes, courtesy of the AmericanHeart Association. • Instead of whole milk, use fat-free or low-fat milk. • Replace heavy cream with evaporated skim milk or a combination of low-fat yogurt and plain low fat unsalted cottage cheese. • Replace sour cream with low-fat unsalted cottage cheese or fat-free yogurt; fat-free sour cream is also a healthier choice than regular sour cream. • Swap cream cheese with soft margarine that is low in saturated fat and free of trans fats and blend the margarine with unsalted fat-free cottage cheese. • Use margarine that is low in saturated fats and free of trans fats when a recipe calls for butter. • Choose egg whites instead of regular eggs.But healthy eating goes beyond ingredients. Manypeople find it difficult to avoid all of those deliciousyet typically unhealthy snacks. But even snacks canbe healthy and provide an energy boost throughoutthe day. All it takes is choosing the right snacks asopposed to those most readily available, which areoften the most unhealthy.
• Replace potato or corn chips with pretzels or reduced sodium low-fat potato chips. • Avoid high-fat cookies and crackers in favor of fat-free or low-fat options, including graham crackers, rice cakes, and fig or fruit bars. • Choose angel food cake over devil’s food cake. • Replace ice cream bars on hot afternoons with frozen fruit bars. • When making pudding, make it with fat-free or low-fat milk instead of whole milk. • Opt for toast instead of a doughnut or bagel.Fortunately, many restaurants have started informingcustomers about the ingredients in their offerings,and some establishments are even obligated by lawto share calorie information with their customers. Still,the AHA notes that there are ways for customers togo one step further and make the meals they enjoywhen dining out even healthier. • Replace cream-based soups with broths that boast lots of vegetables. • Request melba toast, pita bread or whole-grain rolls in lieu of bread, muffins or croissants. • Choose a baked potato or brown rice instead of french fries. • Request that your chicken be grilled instead of fried. • End you meal with nonfat yogurt, sherbet or fruit ice instead of a sundae or ice cream.A healthy diet doesn’t have to be bland. To learnmore about how to enjoy the foods you love withoutputting your health at risk, visit the American HeartAssociation at www.heart.org.
Healthy alternatives to potentiallyunhealthy ingredients
9THE CLAREMORE DAILY PROGRESS
Water essential
to human health
Drinking enough water each day helps the body stay
healthy and function properly.
THE CLAREMORE DAILY PROGRESS10
Many adults have had the virtues of drinking enoughwater extolled on them since childhood. Though recommendations as to how much water a personshould drink each day have fluctuated over the years,it’s still safe to say that drinking a significant amount ofwater every day is essential for your health.Water keeps the body healthy in a number of ways. Butthe body loses water in a number of ways as well, eachof which is part of normal human function. For
instance, a body loses water when aperson breathes, sweats, urinates orhas a bowel movement. The body mustreplace this lost fluid in order to stayhealthy and avoid dehydration. In addition to fending off dehydration,water helps the body flush out wastesand maintain a healthy body temperature while reducing the risk ofdeveloping kidney stones or becomingconstipated. According to the Centersfor Disease Control and Prevention,water also helps lubricate and cushionjoints and protects the spinal cord andother sensitive tissues.The body needs water every day, butthere are certain instances when thebody will likely need more water thanusual. If you spend ample time in especially hot climates, your body willneed more water, just as it might duringperiods of physical activity. In addition,your body will need more water whensuffering from certain ailments or condi-tions, including fever, diarrhea or vomit-ing. Though many people feel drinkingcaffeinated beverages, including coffeeand sodas, dehydrate the body, expertssay moderate caffeine consumptionwon’t dehydrate the body. A 2000 studypublished in the Journal of the AmericanCollege of Nutrition found that healthy
people who consumemoderate amounts of caffeine don’t lose morefluid than those peoplewho abstain from caffeine. Overconsump-tion of caffeinated beverages might proveproblematic, but moder-ate consumption can provide the body with thefluids it needs withoutcausing harm. It’s best toconsult a physician if yoususpect you aren’t gettingenough fluids, but thereare also some indicatorsmen and women can notice on their own. Onesuch indicator is the colorof your urine, which willbe clear or pale yellow ifyour body is gettingenough fluids. Urine thatis dark yellow indicatesthe body needs morewater. Constipation orhard bowel movementsmay also be the result ofa body that isn’t gettingenough fluids.While it’s true there is
such a thing as too much water, it israre that a person drinks too muchwater. Endurance athletes are mostsusceptible if they only drink water during competitions. That’s becauseconsuming too much water will dilutethe amount of sodium in the body, creating an imbalance that can causeconfusion, seizures and possibly evencoma. That’s why many enduranceathletes drink a sports drink that contains sodium, sugar and electrolytes during competitions. Buteven athletes who will be competing orexercising for more than an hour mightwant to choose a sports drink insteadof just water to protect themselves andavoid an imbalance. Many people find they don’t drinkenough water by accident. One way tocombat that is to bring a bottle of waterwith you wherever you go. Anotherway is to drink water throughout theday at your office, which also givesyou an opportunity to get up andstretch your legs over the course of theday. If you find water especially bland,add a slice of lemon or lime to give itmore flavor.Drinking a sufficient amount of watereach day helps the body function prop-erly and fight off a host of ailments.
No one is immune to random bouts of fatigue.
For many people, fatigue is most common
around midafternoon, when the workday
starts to drag and that hefty midday meal has
inspired thoughts of catnaps. Though an
episode of fatigue here or there is likely
nothing to worry about, adults who find
themselves routinely struggling to muster any
energy, whether it’s to finish a project at work
or play with the kids at night, might be
surprised to learn that boosting daily energy
levels is relatively simple. The following are a
few easy ways to boost your energy levels
and make the most of each and every day.
Get regular exercise. Many adults know the
value of exercise but simply can’t find the
time in the day to squeeze in a little time on
the treadmill or at the gym. But the American
Council on Exercise notes that as little as 10
minutes of moderate or vigorous exercise at a
time each day can boost your energy levels
and improve mood. The Centers for Disease
Control and Prevention recommend that
adults get at least 2 hours and 30 minutes of
moderate-intensity aerobic activity, including
at least two days of muscle-strengthening
activities, each week. If that’s a problem,
particularly on weekdays, squeeze in 10
minutes here or there when the opportunity
presents itself. But the more committed you
are to regular exercise, the more your energy
levels are likely to improve.
Treat yourself to a massage. Many people
find their energy levels are adversely affected
by stress. Too much stress can make you
physically sick and cause both physical and
mental fatigue. There are many ways to more
effectively cope with stress, and treating
yourself to a massage is one of them. A
massage can relieve stress and help
overworked muscles recover, boosting
energy levels as a result.
Treat breakfast with the respect it
deserves. When you wake up in the morning,
even after a great night’s sleep, your body’s
energy reserves are almost
entirely depleted. Consequently, men and
women who don’t eat a healthy breakfast are
almost certain to struggle with their energy
levels throughout the day. Something as
simple as a bowl of low-calorie cereal or
some oatmeal with fruit can help restore your
body’s energy levels and lay the groundwork
for a productive day. Skipping breakfast
entirely will make you feel sluggish in the
morning and increases the risk that you will
overeat come lunchtime, adversely impacting
your energy levels for the rest of the day.
Focus on maintaining steady energy
levels throughout the day. Lacking
energy over the course of a typical day might
be a byproduct of your eating habits beyond
the breakfast table. Numerous studies have
found that eating three large meals per day is
not an effective way to maintain steady
energy levels over the course of a typical day.
Instead, smaller, more frequent meals
coupled with healthy snacks can stabilize
blood sugar levels and help maintain
sufficient energy levels, improving both
mental acuity and mood. Instead of a large
omelet platter for breakfast, choose a small
bowl of low-calorie cereal and follow it up
three to four hours later with a healthy snack
of fresh fruit. When lunchtime arrives three to
four hours after your mid-morning snack,
choose a small lunch with ample protein and
follow that up a few hours later with a healthy
snack of yogurt. The specifics of your diet
should be discussed with your physician, but
you will likely find that eating smaller, more
frequent meals and healthy snacks will
drastically improve your energy levels
throughout the day.
Drink more fluids. Your lack of energy might
not be the result of an unhealthy breakfast or
a lack of exercise. Some people simply don’t
drink enough fluids to stay hydrated and feel
sluggish as a result. Symptoms of
dehydration mimic those of hunger,
leading many to purchase unhealthy snacks
when they might just need to drink more
fluids. Those snacks can compound the
sluggishness you feel from being dehydrated,
zapping your energy levels even further. So if
you daily routine does not include drinking
enough fluids, try having a few glasses of
water each day and your energy levels might
just improve.
SIMPLE WAYSto boost your energy levels
11THE CLAREMORE DAILY PROGRESS
A low-calorie bowl of
cereal in the morning can help
improve energy throughout the day.
Daily exercise is a great way to
stay healthy well into your golden
years. When coupled with a
healthy diet, a workout regimen
becomes even more effective.
For those adamant about working
out but unsure of how to
maximize their workouts, the an-
swer might just lie in your daily
diet. Fitness fans who learn how
to make their diets work for them
often find their workouts become
even more effective, improving
both how they feel and how they
look. The following are a few
tricks of the trade for men and
women who want to make their
diets work for them.
Don’t discard breakfast. Many
men and women prefer to
workout in the morning, when
temperatures might be more
amenable to a morning jog or
gyms might be less crowded than
during peak hours. However,
morning exercise enthusiasts
should know that a healthy
breakfast before working out
can provide them with more
energy, leading to a more
effective workout.
Men and women who don’t eat
before their morning workouts are
bound to feel more sluggish, as
the majority of the energy from
the previous night’s dinner has
already been used up. A light
breakfast of whole-grain cereal or
bread paired with low-fat milk an
hour before working out can
provide the added boost your
body needs and make your
morning exercise routine that
much more effective. Fruit,
including bananas or a few apple
slices, can also do the trick. Just
try to avoid working out on an
empty stomach and give yourself
enough time between eating and
working out for the added energy
boost to take effect.
Don’t overdo it. A small meal
prior to working out is generally
the best way to go. You can work-
out after a large meal, but you’ll
need to give yourself more time
between eating and exercising,
ideally several hours. If you like to
workout after a long day at the
office, eat a light snack, ideally an
hour before you expect to begin
your workout, so your blood
sugar won’t be too low. In
addition, a light snack before a
workout might provide some
extra energy that will come in
handy when you hit that treadmill
or start lifting those weights.
Choose the right snacks. A
snack before working is alright,
just make sure it’s the right
snack. A bag of potato chips, for
example, is not an ideal
preworkout snack, as it might
produce an adverse effect,
making you feel sluggish as you
prepare to exercise. Fresh fruit,
energy bars or drinks, granola
bars or even a fruit smoothie will
quell your hunger and help you
maintain proper blood
sugar levels.
Find something to eat after you
exercise. Eating after you
exercise is also important. After
working out, eating a meal with
carbohydrates will promote
muscle growth and recovery,
restoring your fuel supplies that
were lost during your workout.
This will come in handy tomorrow
when you want to work out again.
Eating protein after a workout is
also important. Doing so is
beneficial when trying to build
muscle, and protein also
promotes muscle repair. Many
fitness experts feel the meal after
a workout is the most important
meal of the day, but just be sure
yours contains both
carbohydrates and protein.
Don’t forget fluids. Fluids are
part of your diet as well, and
they’re especially important when
exercising. Whether your typical
exercise routine is vigorous or
not, you are going to lose fluids
when working out, sometimes a
large amount of fluids. The
American College of Sports
Medicine recommends men and
women emphasize drinking
fluids, ideally water, before,
during and after their workouts.
It’s important to stay hydrated
throughout the day, but it’s very
important to begin a workout with
adequate fluids in your body and
to replenish those fluids during
and after your workout as well.
Water is adequate for those
whose workouts are 60 minutes
or less, but choose a sports drink
if you workout for more than an
hour at a time. The sports drink
will help you maintain your
electrolyte balance and give you
more energy as you’re working.
Diet and exercise make great
bedfellows, and men and women
can use their diets to make
their workouts that much
more effective.
An exercise regimen
can be even more effective
when paired with the
right diet.
Make your diet work for youTHE CLAREMORE DAILY PROGRESS12
Let cautionreign whenbeginning anew exerciseprogram
13THE CLAREMORE DAILY PROGRESS
Exercise is an essential component ofany plan to get healthier. Men andwomen who want to lose weight orchange their lifestyles to reduce theirrisk of falling into poor health know thatdiet and exercise go hand in hand.Asintimidating as beginning a new exer-cise regimen can seem, it can also bedangerous, especially when individualsfail to approach physical activity with adegree of caution. Effective, longlastingresults won’t come overnight, so there’sno reason to throw caution to the windwhen starting a new exercise regimen.Patience and prudence should reign atthe onset, and there are several pre-cautionary measures to take that canensure a commitment to a healthierlifestyle starts off on the right foot.
Speak to a physician. No matterwhat is motivating you to get healthier,speak to a physician before beginning anew exercise regimen. Your physicianwill likely want you to get a full physicaljust to make sure you don’t have anyexisting conditions that might precludeyou from certain activities. Part of pro-ceeding with caution is knowing if youhave any limitations, and certain healthconditions can prove quite the hurdleto an exercise regimen. If the doctor de-tects any conditions, then the two ofyou can work together to devise an ex-ercise regimen that’s both safe and ef-fective. Another benefit to visiting thephysician is that such a visit might re-veal something that won’t necessarilypreclude you from exercise, but helpyou gear your regimen toward address-ing a certain situation before it pro-gresses to something worse. Forexample, if the doctor finds you havehigh cholesterol, he might point you toward a regimen that includes morecardiovascular activity.
Be patient. Patience is essentialwhen beginning an exercise regimen.Many people grow discouraged if theirworkout routine doesn’t produce jaw-dropping results overnight. But an ef-fective and healthy exercise regimenwill gradually produce results, leadingto long-term health, as opposed to anovernight fix with minimal long-term effectiveness. When beginning the regimen, do so slowly and allow for
gradual progress. As your bodygrows more acclimated to physi-cal activity, you can begin to chal-lenge yourself more and more,and that’s when the results arelikely to be most noticeable.Learning to rest is also part ofbeing patient. The body needstime to recover between work-outs, so don’t expect to exerciseevery day at the start. Initially,you should be giving your body atleast one day to recover betweenworkouts, and then you can takeless time off between workoutsas your body grows more accli-mated to execise. Discuss certaindietary tips with your physician todetermine if here’s anything youcan eat after a workout to aid inmuscle recovery.
Work with a professional.Personal training sessions canbe costly, but they’re also worth itfor beginners who have neverworked out before or who haven’tseen the inside of a gym in awhile. Technology is constantlychanging, and weight trainingand cardiovascular machines areincluded in those changes. Youmay very well enter a gym andnot recognize any of the ma-chines, much less know how touse them. A personal trainer canwalk you through these machinesand help you tailor your workoutto match your goals. Many gymsoffer free or discounted personaltraining sessions to new mem-bers, so take advantage of thoseoffers when starting out. If a per-sonal trainer is simply beyondyour budget, then solicit a friendor family member for help, ideallyone who works out regularly. Thisperson can accompany you tothe gym and act as a spotter orjust go with you to make sure youstay committed. The buddy sys-tem is highly effective amongpeople hoping to get healthier, sodon’t be shy to ask for help.
Focus on form. The right formwhen performing certain exer-cises can make all the difference,while poor form can greatly in-crease your risk of injury. Whenbeginning an exercise regimen,particularly one that involvesweightlifting, master the form ofeach exercise with low weights.At this point in the routine, the pri-mary goal should not be tostrengthen your muscles, butrather to master the form of eachexercise. Form includes every-thing from how you breathe dur-ing the workout to your posture tohow smoothly your body movesduring the exercise. Master theform first, even if it means liftingwithout any weight, before youstart focusing on adding moreweights and strengthening yourmuscles. Caution should reignsupreme for men and women be-ginning a new exercise regimen.
Practice safety and commonsense when hiking
THE CLAREMORE DAILY PROGRESS14
Get to the root of tinnitus
A warm breeze, the sound of a bubbling brook
and the fresh smell of pine in the air are just some
of the draws of hiking. There’s nothing quite like
getting outdoors and enjoying nature.
Although hiking isn’t inherently dangerous, being
at the mercy of the elements does imply some
risk. As a result, it pays to be prepared when em-
barking on a hiking trip. Even novice hikers know
to avoid bug bites and apply sunscreen before
heading
outdoors, but there are also some lesser-known
potential hazards on the hiking trail. Heeding
these tips can keep a person safe.
Plan ahead. Understand the
terrain and the trails before you begin the hike.
Visit the park or area’s official Web site to access
detailed, printable trail maps and other information
about the area. Make note of ranger stations,
portable bathrooms and any other places you may
want to use as pit stops along the way. Give a
copy of the trail map to someone staying behind,
marking your planned place of entry. In the event
you get lost, the person at home can alert authori-
ties to your approximate location.
Know your environment.
Hiking trails can be found all around the world.
Some may be arid and barren areas, while other
areas may be lush and tropical. Each of these re-
gions brings with them their own share of plants
and animals. It is wise to know which species you
may encounter along the way so you will know
how to treat a bite or a brush with a poisonous
plant in the event of an emergency.
Be mindful of the weather.
Before going on the hike, get the latest weather
report from a few different sources. This way you
will have an average picture in your head of what
the weather will be, and you can
choose your footwear, clothing and
other
essentials based on that
forecast. Few things can spoil a trip
faster than unpredictable weather
and failure to be ready for it.
Pack a supply kit. It’s easy to go
overboard on gear, but there are
some basics that should be hiking
essentials. Include a first aid kit, a
Swiss Army Knife, matches or a
lighter, aspirin, a flashlight, and toilet
paper in your supply kit.
Bring water. Water is essential
when going on a hiking trip. By the
time you are feeling thirsty, you are
already dehydrated. Bring at least 1
to 2 liters of water per person. Keep
in mind that this may mean adding 3
to 4 pounds to the pack. When nec-
essary, trade excess weight in other
supplies for water, since water is
most essential. Drinking from springs
or lakes is not adviseable. Animals
bathe
and relieve themselves in that water,
and it might be teeming
with bacteria.
Pack snacks. Bring along
lightweight snacks, such as
granola bars, dried fruit and nuts.
Avoid sugary or starchy snacks that
your body will burn up in no time,
leaving you feeling hungry again.
Keep food in tightly fitted containers so aromas won’t lure curi-
ous animals in close.
Embark early. The temperature is lower in the morning, and the
sun is less intense in early morning as well. In addition, starting
early
reduces the chance you will be
hiking in the dark.
Be aware of your surroundings.
Although most animals will be content to avoid a hiking party, if
they are provoked or caught off guard, they may defend them-
selves. Watch where you are
walking and avoid going off the trail. If scaling rocks, be careful
where you put your hands. There may be snakes or small ro-
dents lurking in crevices.
Carry a field guide. Refer to a field guide to help identify plants,
trees and animals you may have seen.
Take plenty of photographs. Most
hikers want to document the sights around them. Capture the
moments with photos and be sure to make prints later.
Carry out only what you carried in.
Litter can ruin a natural landscape and put animals in danger. Al-
ways bring a trash bag and remove your spent items. Also, leave
nature as you found it. Resist the urge to take flowers or saplings
or any other samples of the environment.
Ringing, high-pitched noises and other ambient sounds
that seem to be emanating from deep within the ear
are often signs of tinnitus, which is generally a symp-
tom of some other medical condition.
The Mayo Clinic says that one in five people are af-
fected by tinnitus. It may result from age-generated
hearing loss, an ear injury, exposure to loud noises, or
even a circulatory system disorder. Though not always
serious, tinnitus can be very bothersome for the person
experiencing it. Understanding what causes tinnitus
and the ways to cope with it can provide
some measure of relief.
Causes of tinnitus
There are several different factors that can
contribute to the onset of tinnitus, though in
some cases the actual cause is never identi-
fied. Here are the most common conditions
that may lead to tinnitus.
• Earwax blockage: Earwax is a natural de-
fense against dirt and bacteria. It is formed to
trap these particles and naturally eject them
from the ear. Over time an abundance of ear-
wax may form and accumulate, making it
hard for it to go away naturally. This may
cause pain, hearing loss and irritation of the
eardrum. Any one of these factors also may lead
to tinnitus.
• Hearing loss: As people age, some measure of
hearing loss may take place. Age-related hearing
loss, called presbycusis, also may cause tinnitus.
• Ear bone changes: All bones in the body are sub-
ject to stiffening or arthritic-like conditions, includ-
ing inner ear bones. Stiffening of middle ear bones
may affect hearing and cause tinnitus. This is a
condition that usually runs in families.
• Unprotected exposure to loud noises: Those who
have attended a concert or a fireworks display
may have walked away afterward with a temporary
ringing in the ears. Frequent exposure to loud
noises without the use of earplugs or
special noise-blocking headsets may
cause permanent damage. Even lis-
tening to portable music devices may
cause tinnitus if played loudly for ex-
tended periods of time.
• Other causes: Everything from
head and neck injuries, depression,
stress, Meniere’s disease, and be-
nign tumors forming in the cranial
nerve or elsewhere may lead to tinni-
tus.
Symptoms
Many people think tinnitus only con-
stitutes a high-pitched ringing in the
ears. Actually, tinnitus can take the
form of ringing, pulsing, a heartbeat
sound, buzzing, hissing, roaring, or
even clicking. Any noise in the ear(s)
constitutes tinnitus.
In many cases tinnitus is something
only the person suffering can hear,
called subjective tinnitus. In some
cases a doctor performing an exami-
nation may be able to hear the tinni-
tus also, called objective tinnitus.
This is rare and generally the result
of blood vessel problems or an inner
ear bone condition.
Exercises for people with arthritis
Arthritis can make physical
activity more difficult. In spite of
that difficulty, exercise is an im-
portant part of staying healthy for
men and women with arthritis.
Even moderate physical activity
can strengthen bones and mus-
cles and increase joint flexibility,
making it easier for arthritis
sufferers to perform daily tasks.
According to the Arthritis
Foundation, men and women
with arthritis should commit to
regular exercise that includes
three types of activities: flexibility
exercises, strengthening
exercises and cardiovascular
exercises. Consult a physician
before beginning any exercise
regimen, and discuss any
limitations your specific condition
might place on your physical
abilities. Such limitations might
diminish as your exercise
regimen progresses, but it’s
important to exercise within
those limitations at the onset to
avoid injuries. It’s also important
to consult your physician should
you experience a flare-up of
arthritis before, during or after
exercise. Such flare-ups might
require you to alter your routine,
and your physician can help with
such alterations.
Flexibility exercises: Perform
flexibility exercises every day, as
they will protect your joints by
reducing injury risk. Flexibility
exercises, which are often
referred to as range-of-motion
exercises, help your body warm
up for more strenuous exercise.
Once you’re comfortable doing
at least 15 continuous minutes of
flexibility exercises, you’re likely
ready to add strengthening and
cardiovascular exercises to your
routine. Many people with
arthritis find yoga is an
especially effective flexibility
exercise, as it strengthens and
relaxes stiff muscles and even
aids in weight-loss efforts. Just
don’t push yourself too hard
when starting out with yoga, as
the exercises are more difficult
than they might seem.
Strengthening exercises:
Strong muscles reduce stress on
the joints, something that’s
especially helpful to arthritis
sufferers. Strengthening
exercises, also known as
resistance exercises, build the
body’s muscles so they’re more
capable of absorbing shock and
more effective at preventing
injury to the joints. When
performing strengthening
exercises, you will use weight or
resistance to make the muscles
work harder and grow stronger.
Isometric strengthening
exercises tighten the muscles
without moving the joints, while
isotonic strengthening exercises
strengthen the muscles by
moving the joints. The Arthritis
Foundation recommends
performing strengthening
exercises every other day and
always in conjunction with
flexibility exercises, which can
be performed before and after
strengthening exercises.
Cardiovascular exercises:
Walking, dancing, swimming and
bicycling are examples of
cardiovascular, or aerobic,
exercises, which many people
find the most enjoyable way to
exercise. Cardiovascular
exercises make the heart, lungs,
blood vessels and muscles work
more efficiently while improving
endurance and strengthening
bones. Initially, cardiovascular
exercises might be difficult for
arthritis sufferers who have not
exercised in a while. However,
you can gradually build toward
30 minutes of cardiovascular
exercise three to four times per
week, and you will notice your
endurance improves the more
you commit and stick to your
routine. Include cardiovascular
exercises as part of your larger
routine, performing some type of
aerobic exercise after
strengthening exercises. More
information on exercising for
people with arthritis can be
found at www.arthritis.org.
15THE CLAREMORE DAILY PROGRESS
Treatment options
Tinnitus is often more of a nuisance
than a serious health condition.
However, prolonged ringing or noise
in the ear may affect concentration
and sleeping patterns, which can
lead to other health problems.
Doctors may be able to diagnose
the source of the tinnitus and treat
the underlying condition, such as
earwax removal, thus reducing the
tinnitus. When a source cannot be
found, a doctor may recommend a
noise suppression device. These
white noise generators can distract
from the internal noise in the ear.
Changes in medication or use of
certain antidepressants or anxiety
medications may also reduce the
severity of symptoms. However,
these may be accompanied by addi-
tional side effects.
If tinnitus is overly bothersome or is
accompanied by dizziness or pain,
consult a doctor.
Bryan J. Hawkins, M.D.Hip, Knee, Foot, Ankle, Total Joint Replacement and Sports Medicine,
Don L. Hawkins, M.D.Neck and Spine
Perry D. Inhofe, M.D.Hand
R. Clio Robertson, M.D.Neck, Spine, Shoulder, Elbow, Wrist, Hip, Knee, Ankle, Foot, Total Joint Replacement and Sports Medicine
Randall L. Hendricks, M.D.Neck and Spine
David K. Wong, M.D.Hand and Upper Extremity
David R. Hicks, M.D.Neck and Spine
James D. Cash, M.D.Knee, Shoulder and Sports Medicine
David E. Nonweiler, M.D.Shoulder, Hand, Wrist, Knee, Ankle, Total Joint Replacement and Sports Medicine
Thomas G. Craven, M.D.Neck and Spine
Jeff A. Fox, M.D.Knee, Ankle, Shoulder, Elbow and Sports Medicine
Ronald S. LaButti, D.O.Total Joint Replacement, Hip, Knee, Ankle, Foot, Shoulder and Sports Medicine
Jeffrey R. Morris, D.O.Shoulder, Hand, Wrist, Hip, Knee, Ankle, Total Joint Re-placement and Sports Medicine
Kathleen M. Sisler, M.D.Physical Medicine,Rehabilitation, andElectrodiagnostic Testing
Troy A. Glaser, D.O.Elbow, Hip, Hand, Knee, Foot, Shoulder, Ankle, Wrist and Sports Medicine
Bradley J. Lawson, M.D.Elbow, Hip, Hand, Knee, Foot, Shoulder,
Ankle, Wrist and Sports Medicine
Blake E. Shockley, MD Elbow, Hip, Hand, Knee, Foot, Shoulder, Ankle, Wrist and Sports Medicine
Bradley J. Lawson, M.D.Serving the Owasso area 13616 E 103rd St N, Suite BOwasso appointments: 918-272- 4488
12800 S. Memorial , Suite D Bixby, OK 74008
802 S Jackson, Suite 405Tulsa, OK 74127
13616 E 103rd St. N., Suite B Owasso, OK 74055
NEW!6585 South Yale, Suite 200
Tulsa, Oklahoma 741369716 S. Riverside, Suite 110
Tulsa, Oklahoma 74137
THE CLAREMORE DAILY PROGRESS18
Colorectal cancer is the second mostcommon cancer in women. Certain screening methods are quite effectivein reducing cancer rates.
More effective cancer screenings
A more comfortable and less invasive
screening method for colorectal cancer is
helping to reduce the rates of new cases and
deaths as a result of the disease,
according to the National Institutes of Health.
Research sponsored by the
National Cancer Institute revealed that
colorectal cancer mortality (deaths) was
reduced by 26 percent and incidence (new
cases) was reduced by 21 percent as a
result of screening with a sigmoidoscopy
over a colonoscopy.
What is a sigmoidoscopy?
Flexible sigmoidoscopy is a procedure used
to see inside of the sigmoid colon (the last
one-third of the colon) and
rectum. This procedure is
typically used to observe
ulcers, inflamed tissues,
abnormal growths and early
signs of cancer.
Sigmoidoscopy only enables
doctors to see the lower part of
the colon, which is generally
why the procedure is less
invasive than colonoscopy.
Preparing for the test
Before getting a colonoscopy,
an individual must refrain from
eating solids for several hours
to a day prior to testing and
drink a specialized
laxative that will clear the
entire colon of waste. With a
sigmoidoscopy, the patient
uses an enema about 2 hours
before the procedure to only
remove solids from the
sigmoid colon. The enema may
take the form of flushing water,
a mild soap solution or
laxative. In some cases, a
more thorough colon
cleansing and a restricted diet
may be necessary. Because a
sigmoidoscopy doesn’t
typically require an extensive
amount of uncomfortable prep work,
more people are inclined to undergo the
procedure.
How the procedure works
A doctor will place you lying down on
your left side on the examination table.
Then a long, flexible, thin, lighted tube
called a sigmoidoscope is inserted in the
anus and slowly guided through the
rectum and sigmoid colon. The colon is
inflated with air to give the doctor a better
view, and images are sent to a computer
screen. Special instruments can be
passed through the scope to take tissue
samples or remove polyps. The entire
examination takes about 20 minutes.
About colorectal cancer
Colorectal cancer is the second-
leading cause of cancer-related deaths
in the United States, and it is the
second most common cancer in women
and the third most common in men
across the globe. In the past fecal occult
blood testing, or FOHB, was the primary
tool for detection. However, now
sigmoidoscopy and colonoscopy are
believed to be more sensitive tests for
detecting potential cancer-causing
polyps. Among volunteers who
underwent sigmoidoscopy procedures
and follow-up over a course of 12 years,
those who had the sigmoidoscopy
screening had a 21 percent lower
incidence of colorectal cancer overall
and a 26 percent lower rate of
colorectal cancer mortality than
participants in the usual care group.
Who should get screened?
It is recommended that all individuals
age 50 or older should opt for a
sigmoidoscopy or colonoscopy to
detect for abnormalities in the
gastrointestinal tract. Individuals who are
experiencing symptoms like changes in
bowel movements, pain and bleeding,
may want to discuss the option of having
a sigmoidoscopy at an earlier age.
19THE CLAREMORE DAILY PROGRESS
Pros and cons to electronic health recordsThe ability to offer reliable, relevant
and accessible patient information to
health professionals is a goal of the
healthcare industry. Paper medical
files have long been the standard, but
electronic medical health records, or
EHRs, may help to change the way
patients’ health information is shared.
Thanks to managed healthcare
systems, people are switching doctors
more so than in the past. Many
patients switch doctors because of
ever-changing health insurance plans.
Perhaps a doctor is no longer part of
an in-plan list, or the patient has been
forced to switch insurance plans due
to costs or changes made at work and
the new plan is not accepted at a
particular practice.
There are other reasons that patients
choose to switch doctors, including
problems with a particular practice,
wait times to see a physician, lack of
confidence in the doctor, a doctor’s
poor bedside manner, or feelings of
being rushed. Patients are also
increasingly turning to online reviews
of medical doctors and asking for
personal referrals so they can track
down diligent physicians.
The trouble with frequently switching
doctors or having to be referred to
many different specialists is that
individuals’ entire medical records
often do not make the move. It is often
up to the patient to request existing
medical records from past doctors and
then hope they are sent over. EHRs
may help change the way records are
shared. As with any new technology,
there are different pros and cons to
EHRs.
Advantages
One of the main advantages to
EHRs is accessibility. It’s much
easier to send a digital file from
one office to another rather than a
large folder of paperwork. It also
cuts down on the time required to
transfer files.
Accuracy is another advantage.
According to Peter Holden and
Company, a healthcare insurance
firm in Georgia, it is estimated that
one in seven patients has been
hospitalized unnecessarily when
their medical records were not
available for review. Doctors with
access to electronic records are
more readily aware of a patient’s
medical history and therefore
more likely to make a more
accurate diagnosis.
When stored electronically,
medical records are also readily
available to patients themselves.
This helps men and women take a
more active roll in their health. Far
too often medical records are
viewed as something for doctors’
eyes only, and patients may feel
uneasy about asking for copies
of test results or notes for fear
of upsetting their doctors.
However, health records are
also the property of the patient,
and no one should feel
uncomfortable about reviewing
their information or requesting
another opinion.
Other advantages to EHRs are
they’re more environmentally
responsible and take up much
less space than traditional files.
EHRs can be stored on
secured computer servers
instead of crowding up doctors’
offices or file rooms, making it
easier to store them long-term.
Doctors may find that EHRs
reduce errors, including misinter-
pretation of handwriting or missed
information from condensing
records. Some EHR systems are
designed to assist with collecting
and disseminating information to
assist the medical professional in
decision making. While it will not
replace a doctor’s knowledge, this
service can be an asset in making
diagnoses.
Disadvantages
One of the key disadvantages to
EHRs is compromised privacy.
Easier access to medical records,
and by a growing number of
people in the health field,
potentially puts personal
information in the hands of
dishonest people. It’s much
easier for sensitive material to be
leaked or altered to someone’s
advantage. With so many people
capable of accessing the records,
there may be no way to monitor
how the information is
accessed or if alterations are
made to the data. There’s also
no guarantee that medical
information won’t be hacked.
Although records should be
stored and uploaded through
secured sites, inventive
people are constantly finding
ways around security
systems.
Cost is a major disadvantage
to EHRs. There are some
healthcare offices that simply
cannot afford to switch over
their records system to
something electronic.
Furthermore, EHRs require a
compatible system across the
board. If one doctor is using
Type A system and the other
is using Type B system, there
may be issues of incompatibil-
ity and errors. EHR
technology is still in its infancy,
but many physicians are
starting to convert to or
investigate the possibility of
going digital.
THE CLAREMORE DAILY PROGRESS20
Routinely visiting the dentist for cleanings
and other checkups is one way to
prevent periodontal disease, which is usually
unrecognizable in its early stages.
Dental care can helpprevent periodontal disease
Kids often lament daily dental care. Mom and
Dad might insist kids brush their teeth each
morning and before bed, but that
doesn’t mean kids enjoy these daily dental ritu-
als.While it’s notoriously difficult to get kids to
take dental care seriously, many adults also
approach dental care with something less than
an enthusiastic effort. Dental hygiene routines
or visits to the dentist might not be welcomed
with open arms, but their importance, espe-
cially with regards to preventing periodontal
disease, is paramount. To understand that con-
nection better, it can help to get a firmer grasp
on periodontal disease, its potentially negative
consequences and how to prevent it.
What is periodontal disease?
Periodontal disease is commonly referred to as
gum disease. An infection of the tissues that
surround and support the teeth,
periodontal disease is a major cause of adult
tooth loss. According to the American Dental
Association, periodontal disease is often pain-
less, and many adults may have
it without even knowing it.
What causes periodontal disease?
Periodontal disease is caused by a sticky film
of bacteria that forms on the teeth. This film is
called plaque, and the bacteria that forms cre-
ates toxins that can damage the gums.
Are there signs of periodontal disease?
There are signs that indicate the presence of
periodontal disease, and anyone who notices
these signs should see a dentist
immediately. Indicators of periodontal
disease include:
• gums that bleed when your brush your teeth
• red, swollen or tender gums
• persistent bad breath
• pus between the teeth and gums
• gums that have pulled away from the teeth
• loose teeth
Can periodontal disease be prevented?
As harmful as periodontal disease can be, men
and women should know it can be
prevented. Taking good care of your teeth and
making those dental appointments, no matter how
much you might fear the
dentist’s chair, are great ways to prevent
periodontal disease.
Keeping gums and teeth healthy requires a daily
commitment, but that commitment is easy to
make. The following are a few daily routines that
can help prevent periodontal disease.
• Brush twice per day. Brushing twice daily re-
moves plaque and reduces the risk for damaged
gums. When brushing, the ADA recommends a
soft-bristled toothbrush and toothpastes that con-
tain fluoride, which strengthen the teeth and help
prevent decay.
• Clean between the teeth every day. Floss or
interdental cleaners remove bacteria from those
areas a toothbrush just can’t reach, such as be-
tween the teeth. Flossing is
important, as the ADA notes that early
periodontal disease can be reversed by daily
brushing and flossing.
• Don’t skip dental visits. Fear of the
dentist’s chair is not uncommon. Be it kids or
adults, many people harbor a fear of going to the
dentist, no matter how irrational that fear might
be. But skipping dental visits is a recipe for disas-
ter.
When detected early, periodontal disease is rather
easily reversed. But the longer men and women
go between dental visits, the more time periodon-
tal disease has to advance, and serious damage
can result. When gum disease has progressed to
an advanced stage, this is known as periodontitis.
At this point gums can be seriously damaged,
possibly resulting in loose teeth or tooth loss. So
no matter how much you might fear the dentist’s
chair, those trips are necessary.
Periodontal disease often goes unnoticed, placing
great emphasis on the individual to be proactive
and take care of his or her teeth while visiting the
dentist at least twice annually. More information
on periodontal disease can be found at
www.ada.org.
21THE CLAREMORE DAILY PROGRESS
Enjoy dairy for good health
To some people, dairy’s reputation for contributing to high cholesterol and weightgain is a misconception that’s hard to let goof. But dairy’s detractors should know theright dairy products enjoyed in moderationcan actually be good for your health for avariety of reasons.Consuming dairy products as part of a nutrient-rich diet is important for individualsof all ages. Dairy products have many nutrients and vitamins essential to goodhealth. Calcium, protein, phosphorus, potassium, and supplemented vitamins A
and D are all nutrients the body needs. Calcium, for example, is necessary to buildand maintain strong bones. Osteoporosis, a condition wherein the bonesweaken and are more susceptible to injury,can affect anyone, but it is particularly common among women age 50 and older.The National Institutes of Health say asmany as half of all women and a quarter ofmen older than 50 will break a bone due toosteoporosis. To keep bones strong, healthprofessionals recommend eating a diet richin calcium and vitamin D — both of whichare found in dairy products.Eating low-fat dairy products can reduce aperson’s risk of developing cancer. Studieshave shown that populations that eat a highamount of calcium-rich foods have a lowerincidence of colorectal cancer. According tochild health authority Dr. Sears, calciumcontrols the multiplication of epithelial cellslining the colon. Fast multiplication of thesecells increases a person’s risk of developingcancer. The best sources of calcium includebony fish and dairy products like yogurt.Dairy products, especially milk, are also essential for different health benefits. Drink-ing milk helps protect the enamel surface ofteeth against acidic substances. This helps
prevent tooth decay and weakening enamel.Milk and other dairy products might alsohelp maintain healthy skin.Dairy also plays a role in digestive health.Consumption of milk products may help inreducing acidity in the stomach. Yogurts withactive cultures have been known to promotehealthy digestion and alleviate occasional irregularity.Individuals with lactose intolerance, a foodsensitivity where there are inadequate levelsof lactase in the body necessary to breakdown the lactose sugar in dairy products,may avoid dairy foods. However, informationfrom the Wisconsin Milk Marketing Boardsays that those with a lactose intolerancecan still handle at least two cups of milk aday if taken with food and spread throughoutthe day. Research also indicates that consuming small amounts of lactose-containing foods may improve lactose tolerance over time.Dairy products, like milk, cheese, yogurt,creams, and even ice cream, can providemuch of the daily recommended allowancesof vital vitamins and minerals. Low-fat dairyproducts are important components of ahealthy diet.
Nutrients in dairy productscan be good for your health.
THE CLAREMORE DAILY PROGRESS22
Understanding gout
Though many people might have
heard of gout, few might actually
know gout is a type of arthritis.
Although less prevalent than
other types of arthritis, gout is
still somewhat common and can
be quite painful just like any
other arthritis.
People familiar with gout but who
do not have it themselves might
have had a relative with the
condition, which is most common
in men. Gout can run in families,
so concerned men and women
would be wise to understand
gout to reduce their risks of
developing this often painful
condition.
What is gout?
Gout is a type of arthritis that
occurs when uric acid builds up
in the blood, causing inflamma-
tion of the joints. The big toe
often bears the initial brunt of the
pain resultant from gout, which
can cause sudden attacks of
burning, pain and stiffness. If
these attacks go untreated, they
can harm joints, tendons and
other tissues. Acute gout will be
painful, but likely only affect one
joint. Chronic gout may involve
more than one joint and is char-
acterized by repeated episodes
of pain and inflammation.
What causes gout?
What causes uric acid to build up
in the body is not always known,
and many times excessive uric
acid is not harmful. The body can
simply make too much uric acid
or have difficulty getting rid of it.
When too much uric acid builds
up in the fluid around the joints,
uric acid crystals can form,
causing inflammation and
swelling of the joints.
Who gets gout?
Just because a person hashigh uric acid in their blooddoes not mean he or she hasgout. In fact, many peoplehave higher-than-normal levels of uric acid in theirblood and never developgout. The people most susceptible to gout are thosewho are overweight or drinkexcessive amounts of alcohol. People with diabetes,sickle cell anemia or otheranemias, kidney disease, orleukemia and other bloodcancers may also be moresusceptible to gout. Gout isalso more common in men,but women, especially thoseafter menopause, can still develop gout. Some medicines, including diuret-ics, can also bring on gout.
Are there symptoms of gout?
When a person is sufferingfrom gout, the pain will oftenbegin suddenly during thenight. This pain can be significant, and many whohave had gout have described the pain as throbbing or excruciating. Theaffected joint may appearwarm and red and will likelybe very tender, so much sothat even laying a bedsheetover the affected joint willprove painful. Attacks may goaway after a few days, butmany people with gout willhave another attack, even ifthe attacks are years apart.Some may even developchronic gout, which can leadto joint damage and loss ofmotion in the joints.
How is gout diagnosed?
Doctors may conduct a handful of tests if they suspect you have gout.These tests can include jointX-rays; a blood test to checklevels of uric acid in theblood; a urine test to deter-mine if uric acid levels in your
urine are high; or a synovial
biopsy in which a piece of
the tissue lining the affected
joint is removed to
determine if there are any
inflammatory conditions.
How is gout treated?
If the doctor has diagnosed
a gout attack, then he or
she might give you a shot of
corticosteroids, which will
be injected into the inflamed
joint to relieve the pain.
Other treatment options
include prescription medi-
cines or even nonsteroidal
anti-inflammatory medicines
such as ibuprofen. Aspirin,
however, might raise uric
acid levels in the blood,
which can make the attack
worse. Upon treatment, a
gout attack will likely go
away within 12 to 48 hours,
though treatment might not
prevent another attack in
the future.
Can an attack be prevented?
Prevention options should
be discussed with your
physician, but lifestyle
changes, including changes
to your diet, can help
prevent another attack.
Eating more carbohydrates
while limiting how much
meat you consume can
prevent another attack.
Avoiding alcohol is another
preventive measure. Men
and women who want to
lose weight to prevent
another attack should do so
slowly, as rapid weight loss
may result in the formation
of uric acid kidney stones.
When treated properly, men
and women with gout can
return to living a normal life.
Consult your physician if
you feel any of the
aforementioned symptoms
or if you suspect you might
have gout.
23THE CLAREMORE DAILY PROGRESS
Constant fatigue, headaches,
recurring upper respiratory
infections. Do these symptoms
sound familiar to you? If you are
experiencing ongoing symptoms
of some mysterious illness you
may not be a hypochondriac at all
— your home may be making you
sick.It may be hard to believe that
the place you call your sanctuary
actually could be the breeding
ground for unseen germs and
other dangers, but there are many
potential pathogens that could be
taking up residence alongside you
and your family.
Kitchen
The kitchen is one area of the
home that could be teeming with
microscopic invaders. According to
researchers at New York Univer-
sity, the dirtiest place in the entire
home is the kitchen sink. From
discarded pieces of food to raw
juices from meat, the kitchen sink
comes in contact with many
different substances, all of which
may harbor bacteria. One may
think that water constantly running
in the sink would clean it
effectively. This is not the case.
Use a germicide or a bleach-and-
water solution and a brush to
scrub down the
sink a few times a week. Do not
use a sponge used for washing
dishes; otherwise you can transfer
bacteria to silverware and plates,
risking infection. Kitchen sponges
should be discarded after about a
week of use. However, if you are
environmentally minded, the only
ways to effectively kill bacteria
hiding in porous sponges is to
microwave them on high for a
minute or run them through a
dishwasher cycle.
Building materials
Unless you have purchased a new
home and were involved with the
building process, it could be
difficult to know which building
materials were used to construct
your home. Certain materials once
deemed safe are now banned. If
your home was built between
1920 and 1978, there may be
asbestos in the home. It was
primarily used as an insulating
material. Although asbestos in
small amounts may not be
harmful, breathing in high levels of
asbestos over an extended period
of time may increase your risk for
cancer and respiratory ailments.
Lead is also commonly found in
older homes. Lead was a main
component of paints in the
past. Some homes even
feature lead water pipes.
Young children are highly
susceptible to lead
poisoning. The Environ-
mental Protection Agency
says that nearly 900,000
American children suffer
from lead poisoning each year.
Certain adhesives, carpets, vinyl
materials, and varnishes can give
off VOCs, or volatile organic
compounds. Products that you use
in your home every day emit
gases that may be harmful, both
right away and after extended
exposure. These may cause
anything from nose and throat
irritation to memory loss.
Allergens
Water is a necessity to sustain life
on this planet. While water can
have many different positive
attributes, water is also the culprit
in helping to breed potentially
dangerous organisms in and
around the house.
Water damage around the house
may foster the growth of mold and
other organisms. Inhaling mold
spores can trigger allergies or
increase the risk of illness. Insects
and rodents also tend to gravitate
to moist areas of the home, and
waste from pests may lead to
respiratory ailments and other
serious conditions. You can
prevent many illnesses in the
home by addressing any underly-
ing water issues. Fix leaks and
use a dehumidifier to dry out the
interior of the home.
Chemicals
Home-cleaning products,
pesticides, fertilizers and paints
can each contribute to unhealthy
air in the home. These items may
also cause irritation to the eyes
and skin. Look for alternatives to
harsh chemicals in your household
to limit the amount of items that
could be polluting your living
spaces. Many people assume
illnesses are the result of outside
factors. However, there are many
things lurking inside the home that
can contribute to myriad health
symptoms.
Could your home be making you sick?