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6 Ways to Soothe Sore & Aching Muscles

March 19, 2012 by

Most active people don’t mind a little muscle soreness after intense workouts —after all, sore muscles are the evidence that our bodies are working hard enough to attain new levels of fitness and help us prevent diseases like breast cancer. But after a while, it’s perfectly normal to want some relief.

Here’s the six-part formula to soothing your aching muscles.

  • Stretch it out. Within a few minutes of finishing an intense workout, spend about ten minutes stretching your muscles. Lengthening warm muscles post-workout helps flush out lactic acid (the stuff that makes you sore the next day). A good stretch will also reduce stiffness and overall soreness, but make sure your muscles are warm. Stretching cold muscles can cause strains and tears.
  • Go for the cold. Take advantage of your sweaty post-workout state to enjoy an ice bath (or an icepack or a few minutes of cold water in the shower). Exercise researchers have found that applying cold in the period immediately following a workout constricts blood vessels, which prevents swelling and inflammation. Plus, as your body heats up after the chill, your circulation will automatically improve.
  • Apply heat. After the first day, heat can help ease muscles soreness by relaxing your muscles and stimulating blood flow to heal the small tears in muscle fibers. Even if you don’t have access to a sauna or hot tub, a hot shower, a soak in the bathtub, or a heat pack can help you achieve the desired results.
  • Get a massage. What better way to relieve tension, pain, and inflammation than by getting a massage? If you’re not comfortable stripping for a professional massage (or if you can’t afford regular visits to the masseuse), enlist a friend’s help or do it yourself with a foam roller, a massage stick, or a massage chair.
  • Rest. Our bodies are pretty good about telling us when we’ve overdone it. Listen to your sore muscles and slow down for a few days so you can heal. But don’t become a total couch potato: light movement (such as low-impact cardio or yoga) improves circulation and helps your body recover.
  • Pop a pill. If you’re still in pain after trying everything you can think of, go ahead and take an anti-inflammatory pain killer such as ibuprofen. But if you’re still sore after several days, consult your doctor to make sure you aren’t seriously injured!

 

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5 Healthy and Delicious Breakfast Ideas

March 12, 2012 by

healthy breakfastAs Charleston breast surgeons, we’re always on the go, and breakfast is a meal we often overlook. Like you, we tend to grab something quick and run out the door or stop at Starbuck’s on the way to work for a quick pasty with our coffee. The old saying is true: a good breakfast is the start of a good day, so you don’t want to skip it.

Following are a few ideas we’ve found that don’t take long to prepare. They’re not only tasty but also good for you.

Breakfast casserole or quiche

You can prepare a quiche or breakfast casserole on the weekend and reheat it all week long, or you can prepare mini quiches for an even quicker bite. They’re delicious, and if you do it right, you’ll have at least one or two servings of vegetables and protein in each helping.

Fruit with peanut butter and cheese

Who can resist fruit with peanut butter and cheese? This breakfast is not only quick, but also mouthwatering and very healthy, especially if you use organic peanut butter or almond butter and low-fat cheese. Make sure the fruit is fresh!

Smoothie with fruit, protein powder, and yogurt

It doesn’t get much easier than this—throw some ice, protein powder, yogurt, and fruit or juice in a blender, turn it on, and drink your breakfast. A little research will turn up plenty of smoothie recipes you’ll love, and you’ll be amazed at how long you stay full if you add enough protein and fiber.

High-fiber English muffin or bagel with nut butter

Toast the bagel or English muffin and put your favorite nut butter or Nutella on top instead of butter or cream cheese. You could also add fresh or dried cranberries, strawberries, raisins, banana or apple chips, or sunflower seeds. You’re limited only by your imagination.

Your own GoGurt

You can make this great breakfast with any kind of cereal or granola you wish, along with your favorite flavor of yogurt. Grab a bowl or to-go cup and put some yogurt in the bottom. Add a layer of cereal or granola, and then add a second layer of yogurt and cereal. Fill the bowl and top it with your favorite fruit or nuts. There are literally a hundred and one ways to make this delicious breakfast.

What’s your favorite healthy, quick breakfast?

 

 

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5 Tips for Staying Regular (And Feeling Great!)

March 5, 2012 by

dietary fiberYou’ve heard it for years: eat more fiber to stay regular—but you might not understand what that means. Fiber is the part of the grain, vegetable, or plant that we cannot digest. It passes through your system without breaking down and adds weight and bulk to your stools.

Eating more fiber decreases constipation, reduces straining because bulky stools are easier to pass, and helps you feel great. You’ll want to aim for a certain amount of fiber per day, so you’ll need to read ingredient labels or research fiber amounts online to see how much each food has. According to the Mayo Clinic, men under 50 need at least 38 grams per day, while men over 50 need 30. Women under 50 should have at least 25 grams, and those over 50 should have at least 21 grams.

Good sources of fiber include fruits, vegetables, whole grains, beans, nuts, and seeds. The more of these you eat, the more you’ll find what works best for you. It’s easy to work fiber into your diet; for example, you can eat high-fiber cereal or cook with high-fiber vegetables. You can also use over-the-counter fiber supplements such as Metamucil, though whole foods should be your first choice.

To stay regular, you might try some of the following ideas in addition to extra fiber. These ideas will also help after breast reconstruction surgery,  as the procedure itself can be constipating.

Drink plenty of fluids.

Water helps keep your stools soft and easy to pass. Hot liquids, especially those with caffeine, stimulate colon action. You might try hot water with lemon juice first thing in the morning.

Don’t ignore the urge to go.

Many of us will simply hold off on using the bathroom if the urge hits at an inconvenient time. Always answer the call of nature. Regularly ignoring it can cause constipation or hard stools that are difficult to pass. Not going when the urge hits can also contribute to poor bowel action.

If you have a habit of ignoring urges, you may want to establish a certain time of day when you go to the bathroom.

Get more exercise.

Exercise helps you stay regular because the movement stimulates your body and helps your colon move waste. There’s a reason dogs tend to go during daily walks. Laughter has also been found to stimulate the colon, so if you’re having trouble, watch your favorite funny movie.

Know your medications and compensate.

Some medications can be constipating, so you may need to be extra vigilant about your fiber intake and add more water, prunes or stewed figs, or even a stool softener.

Take precautions when you travel.

Traveling tends to make you irregular, so be sure to stay well hydrated and eat plenty of fiber before and during your trip. The time difference may mean you’re using the bathroom at very odd times. Go with it and don’t ignore your body.

What’s your favorite tip for staying regular?

 

 

 

 

 

 

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Stop Smoking Series: All about Tobacco Quitlines

February 27, 2012 by

Tobacco QuitlinesEvery state has a tobacco quitline, typically paid for with funds from the Tobacco Master Settlement Agreement. In 1998, the states settled Medicaid lawsuits against the tobacco companies to recover their costs for treating tobacco-related illness, and the tobacco companies agreed to pay the state over $200 billion over 25 years.

Hundreds of thousands of smokers and chewers call quitlines every year, and the North American Quitline Consortium reports that depending on whether nicotine replacement therapy is part of the program, 30-day success rate ranges from 14–36%

The quitlines are telephonic tobacco cessation services that help smokers and chewers quit through phone coaching or counseling, medications, and education. Each quitline coach or counselor has had extensive training in tobacco addiction and best practices in quitting. The staff of each quitline stays up-to-date on the latest research in tobacco cessation and relapse prevention, and is trained to coach in the use of the various medications such as nicotine replacement therapy (NRT), antidepressants, and Chantix.

Each state determines how its quitline will provide services, including the hours of operation, whether medication will be offered, whether there will be a charge for participants, and the duration of the program. To find out more about your state’s quitline, call 1-800-QUIT NOW.

The coaching that you receive from a quitline is instrumental in helping you quit. The coach will discuss your smoking history with you, including your previous quit attempts. He or she will give you tips on quitting and strategies to deal with cravings. Many of these coaches are former smokers themselves and know what you’re going through; however, even if they have never smoked, the coaches are highly trained in helping you quit.

You will be encouraged to set a quit date either on the initial call or during a follow-up call. Setting a quit date is an important first step in your quit plan and signals your commitment to stop tobacco. The coaches will call you on a regular schedule throughout the program, and you are encouraged to call in any time you have issues or uncontrollable cravings.

All you have to lose is your tobacco addiction. Call your state’s quitline at 1-800-QUIT NOW and get started creating a healthier you today.

 

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Why You Shouldn’t Neglect Your Mammogram

February 22, 2012 by

mammogramWhile healthcare agencies and government entities may disagree about when to start having mammograms and how frequently to schedule them, one thing is clear: mammograms are the best way to screen for early breast cancer. You don’t want to neglect your mammogram, and here are a few reasons why.

You’ll have peace of mind.

When you’ve had a mammogram, you know you’re doing all you can to detect breast cancer early and get it treated. You won’t have that nagging question in your head about whether your monthly self-checks are doing the job.

Mammograms are the best way to protect yourself.

Regular mammograms are your best defense against cancer, and if you do have it at some point, you can treat it as early as possible. According to the National Cancer Institute, when breast cancer is detected early, the five-year survival rate is 98%. Mammograms can detect breast cancer years before you can feel the lump, so it’s the best early-detection instrument available.

Insurance covers it.

Most insurance covers mammograms for women over 40 or younger women who have high risk for breast cancer. If you have first-degree relatives (mother or sister) who had breast cancer at a young age, start having mammograms a decade earlier than the youngest age of diagnosis. For example, if your sister was diagnosed at 42, start having mammograms at 32.

It only takes a few moments.

Yes, the machine will press on your breasts, and yes, it can be uncomfortable. But it only takes a few moments, and then you’re good to go for a year. To reduce discomfort, try not to schedule the mammogram near your period if you tend to have tender breasts at that time.

If you’re over 40 and haven’t had a baseline mammogram, or you haven’t had one in a few years, it’s time to schedule one. Call your doctor today.

 

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Beating Psoriasis and Dry Skin this Winter

February 20, 2012 by

Dry SkinDuring the winter, we often see breast reconstructive surgery patients who suffer from dry skin and psoriasis. While dry skin is a common winter complaint, it doesn’t have to be your fate. Following are some tips to prevent dry skin and take care of psoriasis.

Eat plenty of good fats.

Your body needs essential oils to keep everything smooth, silky, and healthy. Be sure to eat healthy-fat foods every day, such as avocados, nuts, and salmon. Check with your doctor to see how much you need, and enjoy!

Drink plenty of water.

We tend to forget to drink plain water in the winter because we crave warm drinks such as cocoa and tea. If your body doesn’t get enough water, it won’t stay hydrated, and your skin shows it. Drink at least eight glasses of water a day, and more if you’re thirsty. If this doesn’t help, your home may need more moisture in the air. Try a humidifier.

Sunscreen is still vital.

Even though the sun may be hiding behind clouds during the winter, it doesn’t mean you can skip sunscreen. The sun can still damage your skin through the clouds and cause a psoriasis outbreak. If you love snow sports like skiing or snowshoeing, the glare can burn your skin and hurt your eyes—so don’t forget sunglasses! Be sure to carry sunscreen with you so you can reapply as necessary.

You may need a heavier moisturizer.

What worked well in the summer for moisturizing your face and body may not do the job during the winter months. If you love your moisturizer and don’t want to change, you may need to simply apply it more often during the day. Otherwise, look for a creamier moisturizer with more staying power. You might also consider using something like Bag Balm or coconut oil.

This tip will also help keep psoriasis flare-ups at bay, especially if you apply moisturizer liberally after baths and showers. Speaking of which . . .

Nix extra-hot showers and baths.

You love hot showers in the winter, but they’re actually doing more harm than good for your skin. The heat dissipates the oils in your skin, causing it to dry out and itch. If you do have itchy skin or a psoriasis outbreak, try a lukewarm oatmeal bath with plenty of non-allergenic moisturizer afterward.

Keep stress down.

Psoriasis, like most skin conditions, flares up when you’re under stress, and then the flare-up makes your stress worse. It’s a vicious cycle. Recognize your own early triggers of stress, and do what you can to reduce or prevent it, such as working out, meditating, or talking out your problems. If you’re facing breast reconstructive surgery, you’re already under stress, so you may experience a flare-up. If stress is an issue for you, contact your doctor for help.

What do you do to combat dry skin or psoriasis?

 

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How to Eat Out without Blowing Your Healthy Eating Plan

February 13, 2012 by

Eating out doesn’t have to mean watching every morsel you put in your mouth for fear of blowing your eating plan. With just a few tweaks, you can enjoy eating out and still stick to your program.

Say no to the bread, or have just one slice with your meal.

Many restaurants bring out a big basket of bread the moment you sit down, and this bread can wreck your healthy eating plans. If you can’t say no, at least have the bread with your entrée to minimize the damage. Spread real butter on it or dip it in olive oil. If you love bread, ask for darker breads like rye instead of the typical white bread.

Ask for low-starch veggies in place of potatoes or rice.

If your meal comes with potatoes or rice, ask to substitute something else. Low-starch veggies such as green beans, spinach, or broccoli are good choices.

Enjoy plenty of salad with healthy dressing.

Ask the server about your dressing choices. Chances are you can enjoy a healthy, homemade vinaigrette or oil and vinegar. If you have access to a salad bar, don’t be afraid to load up on the greens and veggies, but go easy on the cheese, croutons, and creamy dressing.

If you must have creamy dressing, have it on the side, dip your fork in it, and then take a bite of salad. If you want creamy dressing on a house salad, ask for it on the side.

Put half in a to-go box.

Ask for a to-go box when you order, and put half your meal in it before you start eating. That way you don’t blow your diet, and you can enjoy the rest of the meal the next day. If you’d rather not take anything home, split a meal with your dining companion, or give the leftovers to a friend.

When it comes to dessert, have anything you wish—just take a few bites.

You’ve probably noticed that when you eat a rich, luscious dessert, there comes a point at which it’s too much and you’ve had enough. Why not order any dessert you want and then savor only two or three bites? Again, you can share or take the rest home.

What’s your favorite tip for healthy eating out?

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How to Take a Healthier Shower

February 6, 2012 by

healthier showerWhile we don’t consider taking a shower an unhealthy activity, there are a few steps you can take to make your shower healthier and even more invigorating.

When you take a shower, the steam and hot water open the pores of your skin, so anything you use on it is absorbed into your skin. Following are a few tips to reduce the toxin load of your shower.

Filter your water.

Municipal water systems add chlorine to the water during the treatment process, and a certain amount of chlorine remains in the water. Many places have hard water, meaning the water contains minerals. Adding a home water filter reduces chlorine and other chemicals at the point water enters your home. If you prefer not to buy a whole house water filter, you can buy a filter for your shower head to reduce the chlorine, chemicals, and minerals you inhale and absorb.

Use organic or natural soap and shampoo.

If you read the ingredients of your soap and shampoo, you’ll find ingredients you can’t pronounce, and some of these are bad for your skin, such as sodium laureth sulfate. Why not try some goat’s milk or natural bath products? A Google search will bring up many websites for organic soaps and shampoos, and once you try them, you won’t return to the chemical-laden cleansers.

A side note: Several companies also sell natural toothpaste or tooth soap. You’ll be amazed at how clean your mouth feels without the chemicals in your regular toothpaste.

Leave the door open.

The chemicals in your water or in your cleansers give off fumes that become concentrated if you leave the bathroom door closed. Opening the door allows the steam and fumes to disperse outside the bathroom, giving you cleaner air to breathe.

Don’t flush the toilet right before you shower.

Flushing spews bacteria into the air, and those bacteria can linger in the bathroom if you shower right after flushing—especially if you leave the door closed. You can flush with the lid down, or wait to flush after your shower.

Change loofahs and washcloths regularly.

Be sure to let bath poufs, washcloths, and loofahs dry completely between showers. Bacteria thrive in moist environments, so do what you can to ensure that the entire washcloth surface is exposed to air. Change your bath accessories regularly—at least every few weeks—to reduce bacterial contamination.

Do you have any tips for a healthier shower?

 

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How to Enhance Your Mood with Environmental Changes

January 30, 2012 by

Your mood is linked with your surroundings, and a change in your environment can make a tremendous difference in your feelings. To calm or enhance your mood, try some of these simple modifications to your environment.

Soothing colors.

Color has an amazing ability to affect mood. We know someone whose employer painted the office walls a deep reddish-burgundy color. She said it was far from calming; in fact, she noticed a difference in her stress levels compared with the previous color, which was pale lavender. The color also hurt her eyes until she was used to it. Soothing colors, such as pale blue and green, improve your mood and reduce stress. Think of how calm you are in nature and the colors you see.

You don’t have to repaint your home—adding splashes of soothing colors can be very helpful. For example, buy some blue pillows or green curtains, or find an art print of a relaxing scene. Bright artwork can cheer you up not only by its colors, but also by its design. If you work from home, perhaps a blue mouse or purple post-its will help your mood.

Relaxing music.

Sound affects us to our core, and our moods reflect the vibration of the music. If you don’t care for a particular type of music, your mood will change for the worse if you hear it, and then if you hear music you love, your mood will improve—and both changes happen very quickly.

To relax and soothe yourself, try listening to yoga music or to an instrumental radio or satellite TV station. Classical music can be intense for some, yet soothing for others.

Living things.

Watching living things move and grow is incredibly soothing and relaxing. If you don’t have a pet, perhaps now is the time to adopt one. Stroking a cat or a dog reduces blood pressure and increases endorphins. Watching fish is so relaxing that you may find yourself mesmerized.

If you’d rather not have a pet, surround yourself with live plants. Not only will they clean the air in your home, but they’ll also give you a touch of nature and a splash of color. Good choices are ferns, bamboo palms, spider plants, and African violets.

How do you create a soothing environment?

 

 

 

 

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5 Ways to Reduce Sudden Anxiety

January 25, 2012 by

Sudden anxiety can be frightening and challenging to deal with, and if you’ve ever had it happen, it’s something you hope never to repeat. Following are five ways to deal with a moment of sudden anxiety.

Don’t squelch the first twinges of anxiety, but try to identify their source.

If you feel severe or sudden anxiety begin, you’ll be tempted to ignore the feelings and keep doing what you’re doing. Don’t try to ignore or resist the feelings, but step into them. The moment the anxiety begins, ask yourself what’s happening, and see if you can identify what’s causing the sudden anxiety. If you can, fix the immediate problem; if not, get away from what you’re doing and find a quiet place until the anxiety goes away.

The sooner you can identify and remedy the immediate problem, the faster the anxiety will fade.

Breathe.

Many people tend to hold their breath when they have sudden anxiety, which makes the problem worse. Take a deep, cleansing breath in through your nose—you should feel your abdomen expand—and blow it out forcefully and completely through the mouth. Keep on deep breathing, and you’ll feel your anxiety lessen.

Let the anxiety wash over you.

If the first twinges develop into a full-blown bout of anxiety, let it happen. When you can accept the anxiety, it will go away much faster than if you try to fight it. Think of it as a rush of water that will envelop you for a moment and then fade away.

Don’t leap to conclusions.

Often, people having sudden anxiety let their minds wander and imagine all kinds of possible scenarios. They may think about someone dying, or losing everything they have, which of course increases the anxiety. Clear your mind, as much as you can, and don’t let your thoughts move to places or circumstances that frighten you.

Remember that it’s not forever.

Anxiety passes on its own, but you need to make sure you don’t cause yourself greater harm. Relax as much as you can. That is easier said than done, and if you have frequent anxiety, practicing these steps will become second nature over time.

Do you have any tips for dealing with sudden anxiety?

 

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