Healthy Lifestyle

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

WEATHER OR NOT��

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BETTER LOOKING TAN��

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Dental care can help preventperiodontal disease ..........p.20


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.


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.


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.


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


Water essential

to human health

Drinking enough water each day helps the body stay

healthy and function properly.


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


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


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


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.


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


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.


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.


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.


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.


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.


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?

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