Alzheimer’s disease begins at the synapse, the space where neurons connect. The biggest bad guy in this disease is a sticky protein called beta-amyloid. Either too much is made or not enough is cleared away, and as beta-amyloid accumulates, it creates a gooey clog in the synapse, preventing the neurons that meet there from communicating. As a result, the information those neurons carry can’t be transmitted or retrieved. The beta-amyloid “goo” prevents these two neurons from “talking” to each other. We notice this molecular event because we forget something.
When too much beta-amyloid causes the synapse to fail, we begin to see the symptoms of Alzheimer’s. There are many risk factors that can contribute to having too much beta-amyloid. What are these risk factors?
First, let’s imagine a seesaw-style scale and the risk factors, which each vary in weight, are being piled on one arm of the scale. When that arm hits the floor, we have Alzheimer’s.
Risk Factors
1. Age
The biggest risk factor for developing Alzheimer’s is age. For reasons we still don’t entirely understand, as we get older, we accumulate more beta-amyloid. The chances of being diagnosed with Alzheimer’s increase steadily as we age. Right now, the risk of Alzheimer’s doubles every year after the age of 65. About half of people who are 85 and older have Alzheimer’s.
2. Genetics
Another risk factor is genetics. There is a rare form of Alzheimer’s called Familial Alzheimer’s, which always begins well before the age of 65 (typically in the 40s and 50s) and runs in families, that is autosomal dominant. This means that a single genetic mutation causes the disease. Picture the seesaw scale again. Genetic mutation is the only risk factor on the scale, and the arm is sitting on the floor.
Scientists have discovered three genetic mutations that cause this early-onset Familial Alzheimer’s. All three of these mutations result in molecular changes that cause an excess of beta-amyloid.
But this type of genetic risk factor is relatively rare, accounting for only about 5%of Alzheimer’s cases. The contribution of genetic risk factors to the development of Alzheimer’s for the vast majority of cases weighs much less on the scale, tipping the arm only a little bit.
For example, ApoE4 is a known genetic risk factor for Alzheimer’s. Forty to 65% of people with Alzheimer’s carry at least one copy of this mutation. But you can have two copies of this mutation (one inherited from each parent) and not have the disease. Again, imagine the arm of the scale tipped a bit with each copy of this mutation, but the arm is still well above the floor. Likewise, you can have zero copies of ApoE4 but have Alzheimer’s. The arm of your scale would be free of ApoE4 but piled high with other risk factors that tipped the scale over, leading to expression of the disease.
3. Head Trauma
Prior experience with head trauma, especially if consciousness was lost, increases the risk of developing Alzheimer’s. Always wear a seat belt and helmets.
4. Diabetes
In a recent study out of Japan that looked at over 1000 men and women over the age of 60, it was found that people with diabetes (especially type 2) were twice as likely to develop Alzheimer’s. Researchers are now trying to understand the molecular mechanisms that link diabetes to Alzheimer’s. It’s thought that the link may be twofold.
Nerve cells require a lot of energy to do the work of communicating. They get this energy from oxygen and glucose in the blood. With diabetes, cells lose their ability to respond to insulin, the molecule that transports glucose from the blood into the neurons, and so neurons have to cope with less glucose. Diabetes also often leads to damaged blood vessels, which compromises the delivery of oxygen to the nerves in the brain. Neurons already struggling to communicate despite too much beta-amyloid may lose the battle if glucose and oxygen are deprived.
Think of the scale arm with a bunch of risk factors piled on it. It’s hovering above ground but fighting to maintain that position. Things aren’t looking good for that synapse, but it’s still managing to function. Those neurons are still able to talk to each other. We aren’t showing any symptoms of Alzheimer’s yet. Add diabetes, and less oxygen and glucose to provide the energy the neurons need, and the scale arm goes crashing to the ground. Now we have Alzheimer’s.
5. Cardiovascular Disease
Eighty percent of people with Alzheimer's disease also have cardiovascular disease. Scientists are trying to better understand the link between heart health and Alzheimer’s disease, but we do know a few things about this relationship.
Cholesterol drives the production of beta-amyloid. For a brain that is already struggling to keep beta-amyloid levels in check, high cholesterol can be a risk factor that tips the scale. Doctors prescribe statins for people diagnosed with Alzheimer’s to help keep cholesterol levels down.
Again, the neurons in your brain need a lot of oxygen to do their job. If you have high blood pressure and if you have plaques in your blood vessels, your blood vessels are less efficient at delivering this oxygen to your brain. Not enough oxygen can be the weight that tips the Alzheimer’s scale.
All the risk factors for heart disease (things like poor diet, lack of exercise) are also risk factors for Alzheimer’s. And this means that things like a healthy, Mediterranean diet (whole grains, red and purple fruits and vegetables, fish, nuts) and exercise may not only protect the heart, they may protect us from Alzheimer’s. In fact, in animal studies, exercise has been shown to clear beta-amyloid better than any pharmaceutical we know of. Think of diet and exercise as weights on the other arm of the scale.
There is currently no cure for Alzheimer’s, but understanding these risk factors offers us some good news. While we can’t do anything about getting older or the genes we’ve inherited from our parents, eating smart, keeping cholesterol levels and blood sugar low, exercising, wearing a helmet when bicycling or skiing, and wearing a seat belt in the car are among the things we can do to keep the arm of the Alzheimer’s scale from tipping to the ground.
Monday, February 27, 2012
Thursday, February 23, 2012
Seinfeld Actor Survives After Shooting Self in Head
Seinfeld actor Daniel von Bargen, who's best known for playing George Costanza's boss Mr. Kruger in the sitcom, is in critical condition after a failed suicide attempt earlier this week, TMZ reports.
The 61-year-old was in his Cincinnati apartment Monday morning when he shot himself in the head and then called for help. According to audio of the 911 tape posted on the gossip site, he told the operator, "I've shot myself in the head and I need help."
Check out the rest of today's news
The gunshot to the temple was not an accident. Von Bargen, who is a diabetic, recently learned some bad news. "I was supposed to go to the hospital and I didn't want to. So I shot myself... They were supposed to amputate at least a few toes."
Von Bargen was transported to a nearby hospital.
The veteran actor also recurred as Commandant Edwin Spangler on Malcolm in the Middle. On the big screen, he's appeared in O Brother, Where Art Thou?, The Faculty and Super Troopers.
The 61-year-old was in his Cincinnati apartment Monday morning when he shot himself in the head and then called for help. According to audio of the 911 tape posted on the gossip site, he told the operator, "I've shot myself in the head and I need help."
Check out the rest of today's news
The gunshot to the temple was not an accident. Von Bargen, who is a diabetic, recently learned some bad news. "I was supposed to go to the hospital and I didn't want to. So I shot myself... They were supposed to amputate at least a few toes."
Von Bargen was transported to a nearby hospital.
The veteran actor also recurred as Commandant Edwin Spangler on Malcolm in the Middle. On the big screen, he's appeared in O Brother, Where Art Thou?, The Faculty and Super Troopers.
Thursday, February 16, 2012
18 Things Your Feet Say About Your Health
Want to make a simple, ten-second check on the state of your health? Sneak a peek at your feet.
"You can detect everything from diabetes to nutritional deficiencies just by examining the feet," says Jane Andersen, DPM, president of the American Association of Women Podiatrists and a spokeswoman for the American Podiatric Medical Association.
The lowly left and right provide plenty of insightful data: Together they contain a quarter of the body's bones, and each foot also has 33 joints; 100 tendons, muscles, and ligaments; and countless nerves and blood vessels that link all the way to the heart, spine, and brain.
Unresolved foot problems can have unexpected consequences. Untreated pain often leads a person to move less and gain weight, for example, or to shift balance in unnatural ways, increasing the chance of falling and breaking a bone.
So when the feet send one of these 18 warning messages, they mean business
1. Red flag: Toenails with slightly sunken, spoon-shaped indentations
What it means: Anemia (iron deficiency) often shows up as an unnatural, concave or spoonlike shape to the toes' nail beds, especially in moderate-to-severe cases. It's caused by not having enough hemoglobin, an iron-rich protein in the blood cells that transports oxygen. Internal bleeding (such as an ulcer) or heavy menstrual periods can trigger anemia.
More clues: On fingers as well as toes, the skin and nail beds both appear pale. The nails may also be brittle, and feet may feel cold. Fatigue is the number-one sign of anemia, as are shortness of breath, dizziness when standing, and headache.
What to do: A complete blood count is usually used to diagnose anemia. A physical exam may pinpoint a cause. First-step treatments include iron supplements and dietary changes to add iron and vitamin C (which speeds iron absorption).
2. Red flag: Hairless feet or toes
What it means: Poor circulation, usually caused by vascular disease, can make hair disappear from the feet. When the heart loses the ability to pump enough blood to the extremities because of arteriosclerosis (commonly known as hardening of the arteries), the body has to prioritize its use. Hairy toes are, well, low on the totem pole.
More clues: The reduced blood supply also makes it hard to feel a pulse in the feet. (Check the top of the foot or the inside of the ankle.) When you stand, your feet may be bright red or dusky; when elevated, they immediately pale. The skin is shiny. People with poor circulation tend to already know they have a cardiovascular condition (such as heart disease or a carotid artery) yet may not realize they have circulation trouble.
What to do: Treating the underlying vascular issues can improve circulation. Toe hair seldom returns, but nobody complains much.
3. Red flag: Frequent foot cramping (charley horses)
What it means: The sudden stab of a foot cramp -- basically, the hard contraction of a muscle -- can be triggered by fleeting circumstances such as exercise or dehydration. But if it happens often, your diet may lack sufficient calcium, potassium, or magnesium. Pregnant women in the third trimester are especially vulnerable thanks to increased blood volume and reduced circulation to the feet.
More clues: Charley horses tend to rear up out of nowhere, often while you're just lying there. They can be a single sharp muscle spasm or come in waves. Either way, soreness can linger long afterward.
What to do: Try to flex the foot and massage the painful area. You may also be able to relax the muscle by applying a cold pack or rubbing alcohol. To prevent cramps, stretch your feet before you go to bed. Then drink a glass of warm milk (for the calcium).
4. Red flag: A sore that won't heal on the bottom of the foot
What it means: This is a major clue to diabetes. Elevated blood glucose levels lead to nerve damage in the feet -- which means that minor scrapes, cuts, or irritations caused by pressure or friction often go unnoticed, especially by someone who's unaware he has the disease. Untreated, these ulcers can lead to infection, even amputation.
More clues: Oozing, foul-smelling cuts are especially suspect because they've probably been there awhile. Other symptoms of diabetes include persistent thirst, frequent urination, increased fatigue, blurry vision, extreme hunger, and weight loss.
What to do: Get the ulcer treated immediately and see a doctor for a diabetes evaluation. Diabetics need to inspect their feet daily (older people or the obese should have someone do this for them) and see a healthcare professional every three months.
5. Red flag: Cold feet
What it means: Women, especially, report cold feet (or more precisely, their bedmates complain about them). It may be nothing -- or it may indicate a thyroid issue. Women over 40 who have cold feet often have an underfunctioning thyroid, the gland that regulates temperature and metabolism. Poor circulation (in either gender) is another possible cause.
More clues: Hypothyroidism's symptoms are pretty subtle and appear in many disorders (fatigue, depression, weight gain, dry skin).
What to do: Insulating layers of natural materials work best for warmth. (Think wool socks and lined boots). If you also have other nagging health complaints, mention the cold feet to your doctor. Unfortunately, however, aside from treatment with medication in the event of a thyroid condition, this tends to be a symptom that's neither easily nor sexily resolved.
6. Red flag: Thick, yellow, downright ugly toenails
What it means: A fungal infection is running rampant below the surface of the nail. Onychomycosis can persist painlessly for years. By the time it's visibly unattractive, the infection is advanced and can spread to all toenails and even fingernails.
More clues: The nails may also smell bad and turn dark. People most vulnerable: those with diabetes, circulatory trouble, or immune-deficiency disorders (like rheumatoid arthritis). If an older person has trouble walking, sometimes the problem can be traced to the simple fact that as infected nails grow thicker, they're harder to cut and simply go ignored to the point of pain.
What to do: See a foot specialist or your regular physician for care and treatment. In serious cases, over-the-counter antifungals are usually not as effective as a combination of topical and oral medications and the professional removal of diseased bits. Newer-generation oral antifungal medications tend to have fewer side effects than older ones.
7. Red flag: A suddenly enlarged, scary-looking big toe
What it means: Probably gout. Yes, that old-fashioned-sounding disease is still very much around -- and you don't have to be over 65 to get it. Gout is a form of arthritis (also called "gouty arthritis") that's usually caused by too much uric acid, a natural substance. The built-up uric acid forms needlelike crystals, especially at low body temperatures. And the coolest part of the body, farthest from the heart, happens to be the big toe.
"Three-fourths of the time, you wake up with a red-hot swollen toe joint as the first presentation of gout," says podiatrist Andersen.
More clues: Swelling and shiny red or purplish skin -- along with a sensation of heat and pain -- can also occur in the instep, the Achilles tendon, the knees, and the elbows. Anyone can develop gout, though men in their 40s and 50s are especially prone. Women with gout tend to be postmenopausal.
What to do: See a doctor about controlling the causes of gout through diet or medication. A foot specialist can help relieve pain and preserve function.
8. Red flag: Numbness in both feet
What it means: Being unable to "feel" your feet or having a heavy pins-and-needles sensation is a hallmark of peripheral neuropathy, or damage to the peripheral nervous system. That's the body's way of transmitting information from the brain and spinal cord to the entire rest of the body. Peripheral neuropathy has many causes, but the top two are diabetes and alcohol abuse (current or past). Chemotherapy is another common cause.
More clues: The tingling or burning can also appear in hands and may gradually spread up to arms and legs. The reduced sensation may make it feel like you're constantly wearing heavy socks or gloves.
What to do: See a physician to try to pinpoint the cause (especially if alcohol addiction doesn't apply). There's no cure for peripheral neuropathy, but medications from pain relievers to antidepressants can treat symptoms.
9. Red flag: Sore toe joints
What it means: Rheumatoid arthritis (RA), a degenerative joint disease, is often first felt in the smaller joints, such as the toes and the knuckles of the hands.
More clues: Swelling and stiffness usually accompany the aches. This pain tends to be symmetrical; for example, it happens simultaneously in both big toes or in both index fingers. RA develops more suddenly than degenerative arthritis, and attacks may come and go. Women are almost four times more affected than men.
What to do: A full workup is always needed to pinpoint the cause of any joint pain. For RA, there are many medications and therapies that can minimize pain and preserve function, though early diagnosis is important to avoid permanent deformity. (In the feet, the toes can drift to the side.)
10. Red flag: Pitted toenails
What it means: In up to half of all people with psoriasis, the skin disease also shows up in the nail as many little holes, which can be deep or shallow. More than three-fourths of those with psoriatic arthritis, a related disorder that affects the joints as well as the skin, also have pocked, pitted nails.
More clues: The nails (fingers as well as toes) will also thicken. They may be yellow-brown or have salmon-colored patches. The knuckle nearest the nail is also likely to be dry, red, and inflamed.
What to do: A variety of medications can treat both psoriasis and psoriatic arthritis and can restore the nail bed surface in many cases, especially if treatment begins early.
11. Red flag: Being unable to raise the foot upward from the heel
What it means: "Foot drop" (also "drop foot") signals nerve or muscle damage that can originate well north of your feet -- as far as your back or even shoulder or neck. Certain chemotherapy drugs can also cause trouble lifting the front part of the foot while walking or standing.
More clues: There may be pain and numbness as well, though not necessarily. Sometimes the pain is felt in the upper leg or lower spine, where a nerve is pinched (by damage or a tumor). In some cases, the foot drags when the person walks. It's rare for both feet to be affected.
What to do: Report this serious symptom to your doctor. Foot drop can be completely reversible or permanent, depending on its cause and treatment.
12. Red flag: Dry, flaky skin
What it means: Even if your face or hands tend to be powdery-dry, don't dismiss this skin condition on your feet. You don't have to be a jock to contract athlete's foot, a fungal infection that usually starts as dry, itchy skin that then progresses to inflammation and blisters. When blisters break, the infection spreads.
(The name comes from the moist places the fungus thrives -- places athletes tend to congregate, such as locker rooms and pools.)
More clues: Athlete's foot usually shows up between the toes first. It can spread to the soles and even to other parts of the body (like the underarms or groin), usually due to scratching.
What to do: Mild cases can be self-treated by bathing the feet often and drying them thoroughly. Then keep the feet dry, including using foot powder in shoes and socks. If there's no improvement in two weeks or the infection worsens, a doctor can prescribe topical or oral antifungal medication.
13. Red flag: Toes that turn patriotic colors
What it means: In cold weather, Raynaud's disease (or Raynaud's phenomenon) causes the extremities to first go white, then turn blue, and finally appear red before returning to a natural hue. For reasons not well understood, the blood vessels in these areas vasospasm, or overreact, causing the tricolor show.
More clues: Other commonly affected areas include the fingers, nose, lips, and ear lobes. They also feel cool to the touch and go numb. Women and those who live in colder climates get Raynaud's more often. It typically shows up before age 25 or after 40. Stress can trigger Raynaud's attacks, too.
What to do: See a doctor about medications that can widen blood vessels, which reduces the severity of attacks.
14. Red flag: Feet that are really painful to walk on
What it means: Undiagnosed stress fractures are a common cause of foot pain. The discomfort can be felt along the sides of the feet, in the soles, or "all over." These fractures -- they often occur repeatedly -- may be caused by another underlying problem, often osteopenia (a decrease in optimum bone density, especially in women over age 50) or some kind of malnutrition, including a vitamin D deficiency, a problem absorbing calcium, or anorexia.
More clues: Often you can still walk on the broken bones; it just hurts like heck. (Some hardy people have gone undiagnosed for as long as a year.)
What to do: See a foot doctor about any pain. If, for example, you've been walking around Europe for three weeks in bad shoes, your feet may simply be sore. But a 55-year-old sedentary woman with painful feet may need a bone-density exam. An X-ray can also reveal possible nutritional issues that warrant a referral to a primary care provider.
15. Red flag: Toes that bump upward at the tips
What it means: When the very tips of the toes swell to the point where they lose their usual angle and appear to bump upward at the ends, it's called "digital clubbing" or "Hippocratic clubbing" after Hippocrates, who described the phenomenon 2,000 years ago. It's a common sign of serious pulmonary (lung) disease, including pulmonary fibrosis and lung cancer. Heart disease and certain gastrointestinal diseases, such as Crohn's disease, are also associated with clubbing.
More clues: Fingers can be clubbed as well as toes. It can happen in just some digits, or in all.
What to do: Treatment depends on the underlying cause, so report this serious symptom to a doctor. (Physicians are also well trained to look for clubbed digits during exams.)
16. Red flag: Shooting pain in the heel
What it means: Plantar fasciitis -- a fancy name for inflammation of a band of connective tissue (fascia) running along the bottom (plantar) of the foot -- is abnormal straining of the tissue beyond its normal extension.
More clues: The pain starts when you take your first steps in the morning and often intensifies as the day wears on. It's usually concentrated in the heel (one or both) but can also be felt in the arch or in the back of the foot. Running and jumping a lot can cause it, but so can insufficient support. You're at risk if you go barefoot a lot or wear old shoes or flimsy flip-flops, have gained weight, or walk a lot on hard surfaces.
What to do: If pain persists more than a few weeks or seems to worsen, have it evaluated by a podiatrist. Stick to low shoes with a strong supportive arch until you get further advice and treatment (which may include anti-inflammatory drugs and shoe inserts).
17. Red flag: "Phee-uuuuw!"
What it means: Though smelly feet (hyperhidrosis) tend to cause more alarm than most foot symptoms, odor -- even downright stinkiness -- is seldom a sign something's physically amiss. (Whew!) Feet contain more sweat glands than any other body part -- half a million between the two of them! And some people are more prone to sweat than others. Add in the casings of shoes and socks, and the normal bacteria that thrive in the body have a feast on the resulting moisture, creating the smell that makes wives and mothers weep. (Both sexes can have smelly feet, but men tend to sweat more.)
More clues: In this case, the one olfactory clue is plenty.
What to do: Wash with antibacterial soap and dry feet well. Rub cornstarch or antiperspirant onto soles. Toss used socks in the wash; always put on a fresh pair instead of reusing. Stick to natural materials (cotton socks, leather shoes) -- they wick away moisture better than man-made materials. Open up laced shoes after you remove them so they get a chance to fully air out; don't wear them again until they're fully dry.
18. Red flag: Old shoes
What it means: Danger! You're a walking health bomb if your everyday shoes are more than a couple of years old or if walking or running shoes have more than 350 to 500 miles on them. Old shoes lack the support feet need -- and footgear wears out faster than most people think, foot specialists say.
More clues: Blisters (too tight), bunions (too narrow), heel pain (not enough support) -- if you're having any kind of foot trouble, there's at least a 50-50 chance your shoddy or ill-fitting footwear is to blame.
Older people are especially vulnerable because they fall into the habit of wearing familiar old shoes that may lack support, flexibility, or good traction.
"You can detect everything from diabetes to nutritional deficiencies just by examining the feet," says Jane Andersen, DPM, president of the American Association of Women Podiatrists and a spokeswoman for the American Podiatric Medical Association.
The lowly left and right provide plenty of insightful data: Together they contain a quarter of the body's bones, and each foot also has 33 joints; 100 tendons, muscles, and ligaments; and countless nerves and blood vessels that link all the way to the heart, spine, and brain.
Unresolved foot problems can have unexpected consequences. Untreated pain often leads a person to move less and gain weight, for example, or to shift balance in unnatural ways, increasing the chance of falling and breaking a bone.
So when the feet send one of these 18 warning messages, they mean business
1. Red flag: Toenails with slightly sunken, spoon-shaped indentations
What it means: Anemia (iron deficiency) often shows up as an unnatural, concave or spoonlike shape to the toes' nail beds, especially in moderate-to-severe cases. It's caused by not having enough hemoglobin, an iron-rich protein in the blood cells that transports oxygen. Internal bleeding (such as an ulcer) or heavy menstrual periods can trigger anemia.
More clues: On fingers as well as toes, the skin and nail beds both appear pale. The nails may also be brittle, and feet may feel cold. Fatigue is the number-one sign of anemia, as are shortness of breath, dizziness when standing, and headache.
What to do: A complete blood count is usually used to diagnose anemia. A physical exam may pinpoint a cause. First-step treatments include iron supplements and dietary changes to add iron and vitamin C (which speeds iron absorption).
2. Red flag: Hairless feet or toes
What it means: Poor circulation, usually caused by vascular disease, can make hair disappear from the feet. When the heart loses the ability to pump enough blood to the extremities because of arteriosclerosis (commonly known as hardening of the arteries), the body has to prioritize its use. Hairy toes are, well, low on the totem pole.
More clues: The reduced blood supply also makes it hard to feel a pulse in the feet. (Check the top of the foot or the inside of the ankle.) When you stand, your feet may be bright red or dusky; when elevated, they immediately pale. The skin is shiny. People with poor circulation tend to already know they have a cardiovascular condition (such as heart disease or a carotid artery) yet may not realize they have circulation trouble.
What to do: Treating the underlying vascular issues can improve circulation. Toe hair seldom returns, but nobody complains much.
3. Red flag: Frequent foot cramping (charley horses)
What it means: The sudden stab of a foot cramp -- basically, the hard contraction of a muscle -- can be triggered by fleeting circumstances such as exercise or dehydration. But if it happens often, your diet may lack sufficient calcium, potassium, or magnesium. Pregnant women in the third trimester are especially vulnerable thanks to increased blood volume and reduced circulation to the feet.
More clues: Charley horses tend to rear up out of nowhere, often while you're just lying there. They can be a single sharp muscle spasm or come in waves. Either way, soreness can linger long afterward.
What to do: Try to flex the foot and massage the painful area. You may also be able to relax the muscle by applying a cold pack or rubbing alcohol. To prevent cramps, stretch your feet before you go to bed. Then drink a glass of warm milk (for the calcium).
4. Red flag: A sore that won't heal on the bottom of the foot
What it means: This is a major clue to diabetes. Elevated blood glucose levels lead to nerve damage in the feet -- which means that minor scrapes, cuts, or irritations caused by pressure or friction often go unnoticed, especially by someone who's unaware he has the disease. Untreated, these ulcers can lead to infection, even amputation.
More clues: Oozing, foul-smelling cuts are especially suspect because they've probably been there awhile. Other symptoms of diabetes include persistent thirst, frequent urination, increased fatigue, blurry vision, extreme hunger, and weight loss.
What to do: Get the ulcer treated immediately and see a doctor for a diabetes evaluation. Diabetics need to inspect their feet daily (older people or the obese should have someone do this for them) and see a healthcare professional every three months.
5. Red flag: Cold feet
What it means: Women, especially, report cold feet (or more precisely, their bedmates complain about them). It may be nothing -- or it may indicate a thyroid issue. Women over 40 who have cold feet often have an underfunctioning thyroid, the gland that regulates temperature and metabolism. Poor circulation (in either gender) is another possible cause.
More clues: Hypothyroidism's symptoms are pretty subtle and appear in many disorders (fatigue, depression, weight gain, dry skin).
What to do: Insulating layers of natural materials work best for warmth. (Think wool socks and lined boots). If you also have other nagging health complaints, mention the cold feet to your doctor. Unfortunately, however, aside from treatment with medication in the event of a thyroid condition, this tends to be a symptom that's neither easily nor sexily resolved.
6. Red flag: Thick, yellow, downright ugly toenails
What it means: A fungal infection is running rampant below the surface of the nail. Onychomycosis can persist painlessly for years. By the time it's visibly unattractive, the infection is advanced and can spread to all toenails and even fingernails.
More clues: The nails may also smell bad and turn dark. People most vulnerable: those with diabetes, circulatory trouble, or immune-deficiency disorders (like rheumatoid arthritis). If an older person has trouble walking, sometimes the problem can be traced to the simple fact that as infected nails grow thicker, they're harder to cut and simply go ignored to the point of pain.
What to do: See a foot specialist or your regular physician for care and treatment. In serious cases, over-the-counter antifungals are usually not as effective as a combination of topical and oral medications and the professional removal of diseased bits. Newer-generation oral antifungal medications tend to have fewer side effects than older ones.
7. Red flag: A suddenly enlarged, scary-looking big toe
What it means: Probably gout. Yes, that old-fashioned-sounding disease is still very much around -- and you don't have to be over 65 to get it. Gout is a form of arthritis (also called "gouty arthritis") that's usually caused by too much uric acid, a natural substance. The built-up uric acid forms needlelike crystals, especially at low body temperatures. And the coolest part of the body, farthest from the heart, happens to be the big toe.
"Three-fourths of the time, you wake up with a red-hot swollen toe joint as the first presentation of gout," says podiatrist Andersen.
More clues: Swelling and shiny red or purplish skin -- along with a sensation of heat and pain -- can also occur in the instep, the Achilles tendon, the knees, and the elbows. Anyone can develop gout, though men in their 40s and 50s are especially prone. Women with gout tend to be postmenopausal.
What to do: See a doctor about controlling the causes of gout through diet or medication. A foot specialist can help relieve pain and preserve function.
8. Red flag: Numbness in both feet
What it means: Being unable to "feel" your feet or having a heavy pins-and-needles sensation is a hallmark of peripheral neuropathy, or damage to the peripheral nervous system. That's the body's way of transmitting information from the brain and spinal cord to the entire rest of the body. Peripheral neuropathy has many causes, but the top two are diabetes and alcohol abuse (current or past). Chemotherapy is another common cause.
More clues: The tingling or burning can also appear in hands and may gradually spread up to arms and legs. The reduced sensation may make it feel like you're constantly wearing heavy socks or gloves.
What to do: See a physician to try to pinpoint the cause (especially if alcohol addiction doesn't apply). There's no cure for peripheral neuropathy, but medications from pain relievers to antidepressants can treat symptoms.
9. Red flag: Sore toe joints
What it means: Rheumatoid arthritis (RA), a degenerative joint disease, is often first felt in the smaller joints, such as the toes and the knuckles of the hands.
More clues: Swelling and stiffness usually accompany the aches. This pain tends to be symmetrical; for example, it happens simultaneously in both big toes or in both index fingers. RA develops more suddenly than degenerative arthritis, and attacks may come and go. Women are almost four times more affected than men.
What to do: A full workup is always needed to pinpoint the cause of any joint pain. For RA, there are many medications and therapies that can minimize pain and preserve function, though early diagnosis is important to avoid permanent deformity. (In the feet, the toes can drift to the side.)
10. Red flag: Pitted toenails
What it means: In up to half of all people with psoriasis, the skin disease also shows up in the nail as many little holes, which can be deep or shallow. More than three-fourths of those with psoriatic arthritis, a related disorder that affects the joints as well as the skin, also have pocked, pitted nails.
More clues: The nails (fingers as well as toes) will also thicken. They may be yellow-brown or have salmon-colored patches. The knuckle nearest the nail is also likely to be dry, red, and inflamed.
What to do: A variety of medications can treat both psoriasis and psoriatic arthritis and can restore the nail bed surface in many cases, especially if treatment begins early.
11. Red flag: Being unable to raise the foot upward from the heel
What it means: "Foot drop" (also "drop foot") signals nerve or muscle damage that can originate well north of your feet -- as far as your back or even shoulder or neck. Certain chemotherapy drugs can also cause trouble lifting the front part of the foot while walking or standing.
More clues: There may be pain and numbness as well, though not necessarily. Sometimes the pain is felt in the upper leg or lower spine, where a nerve is pinched (by damage or a tumor). In some cases, the foot drags when the person walks. It's rare for both feet to be affected.
What to do: Report this serious symptom to your doctor. Foot drop can be completely reversible or permanent, depending on its cause and treatment.
12. Red flag: Dry, flaky skin
What it means: Even if your face or hands tend to be powdery-dry, don't dismiss this skin condition on your feet. You don't have to be a jock to contract athlete's foot, a fungal infection that usually starts as dry, itchy skin that then progresses to inflammation and blisters. When blisters break, the infection spreads.
(The name comes from the moist places the fungus thrives -- places athletes tend to congregate, such as locker rooms and pools.)
More clues: Athlete's foot usually shows up between the toes first. It can spread to the soles and even to other parts of the body (like the underarms or groin), usually due to scratching.
What to do: Mild cases can be self-treated by bathing the feet often and drying them thoroughly. Then keep the feet dry, including using foot powder in shoes and socks. If there's no improvement in two weeks or the infection worsens, a doctor can prescribe topical or oral antifungal medication.
13. Red flag: Toes that turn patriotic colors
What it means: In cold weather, Raynaud's disease (or Raynaud's phenomenon) causes the extremities to first go white, then turn blue, and finally appear red before returning to a natural hue. For reasons not well understood, the blood vessels in these areas vasospasm, or overreact, causing the tricolor show.
More clues: Other commonly affected areas include the fingers, nose, lips, and ear lobes. They also feel cool to the touch and go numb. Women and those who live in colder climates get Raynaud's more often. It typically shows up before age 25 or after 40. Stress can trigger Raynaud's attacks, too.
What to do: See a doctor about medications that can widen blood vessels, which reduces the severity of attacks.
14. Red flag: Feet that are really painful to walk on
What it means: Undiagnosed stress fractures are a common cause of foot pain. The discomfort can be felt along the sides of the feet, in the soles, or "all over." These fractures -- they often occur repeatedly -- may be caused by another underlying problem, often osteopenia (a decrease in optimum bone density, especially in women over age 50) or some kind of malnutrition, including a vitamin D deficiency, a problem absorbing calcium, or anorexia.
More clues: Often you can still walk on the broken bones; it just hurts like heck. (Some hardy people have gone undiagnosed for as long as a year.)
What to do: See a foot doctor about any pain. If, for example, you've been walking around Europe for three weeks in bad shoes, your feet may simply be sore. But a 55-year-old sedentary woman with painful feet may need a bone-density exam. An X-ray can also reveal possible nutritional issues that warrant a referral to a primary care provider.
15. Red flag: Toes that bump upward at the tips
What it means: When the very tips of the toes swell to the point where they lose their usual angle and appear to bump upward at the ends, it's called "digital clubbing" or "Hippocratic clubbing" after Hippocrates, who described the phenomenon 2,000 years ago. It's a common sign of serious pulmonary (lung) disease, including pulmonary fibrosis and lung cancer. Heart disease and certain gastrointestinal diseases, such as Crohn's disease, are also associated with clubbing.
More clues: Fingers can be clubbed as well as toes. It can happen in just some digits, or in all.
What to do: Treatment depends on the underlying cause, so report this serious symptom to a doctor. (Physicians are also well trained to look for clubbed digits during exams.)
16. Red flag: Shooting pain in the heel
What it means: Plantar fasciitis -- a fancy name for inflammation of a band of connective tissue (fascia) running along the bottom (plantar) of the foot -- is abnormal straining of the tissue beyond its normal extension.
More clues: The pain starts when you take your first steps in the morning and often intensifies as the day wears on. It's usually concentrated in the heel (one or both) but can also be felt in the arch or in the back of the foot. Running and jumping a lot can cause it, but so can insufficient support. You're at risk if you go barefoot a lot or wear old shoes or flimsy flip-flops, have gained weight, or walk a lot on hard surfaces.
What to do: If pain persists more than a few weeks or seems to worsen, have it evaluated by a podiatrist. Stick to low shoes with a strong supportive arch until you get further advice and treatment (which may include anti-inflammatory drugs and shoe inserts).
17. Red flag: "Phee-uuuuw!"
What it means: Though smelly feet (hyperhidrosis) tend to cause more alarm than most foot symptoms, odor -- even downright stinkiness -- is seldom a sign something's physically amiss. (Whew!) Feet contain more sweat glands than any other body part -- half a million between the two of them! And some people are more prone to sweat than others. Add in the casings of shoes and socks, and the normal bacteria that thrive in the body have a feast on the resulting moisture, creating the smell that makes wives and mothers weep. (Both sexes can have smelly feet, but men tend to sweat more.)
More clues: In this case, the one olfactory clue is plenty.
What to do: Wash with antibacterial soap and dry feet well. Rub cornstarch or antiperspirant onto soles. Toss used socks in the wash; always put on a fresh pair instead of reusing. Stick to natural materials (cotton socks, leather shoes) -- they wick away moisture better than man-made materials. Open up laced shoes after you remove them so they get a chance to fully air out; don't wear them again until they're fully dry.
18. Red flag: Old shoes
What it means: Danger! You're a walking health bomb if your everyday shoes are more than a couple of years old or if walking or running shoes have more than 350 to 500 miles on them. Old shoes lack the support feet need -- and footgear wears out faster than most people think, foot specialists say.
More clues: Blisters (too tight), bunions (too narrow), heel pain (not enough support) -- if you're having any kind of foot trouble, there's at least a 50-50 chance your shoddy or ill-fitting footwear is to blame.
Older people are especially vulnerable because they fall into the habit of wearing familiar old shoes that may lack support, flexibility, or good traction.
Wednesday, February 15, 2012
The Health Dangers of Obesity
The obesity epidemic is taking a toll on our national health. All those extra pounds cause wear and tear on the body and set the stage for serious medical conditions, from diabetes to stroke.
Obesity takes a huge toll on the body and put you at risk of serious health conditions, ranging from sleep apnea to diabetes to stroke. Losing weight can reverse many of the problems that obesity creates.
Understanding how major health conditions are associated with obesity is often the first step in recognizing the value of losing even some of the extra weight you’re carrying.
Obesity, Heart Disease, and Stroke
Obesity is linked to cardiovascular diseases, such as heart disease and stroke, in 70 percent of diagnosed cases. Hardening of the arteries, also called atherosclerosis, is 10 times more frequent in people who are obese. Heart-related issues connected to obesity include:
High cholesterol. Studies have shown that the higher your body mass index (BMI), the higher the levels of total cholesterol; this is particularly true in women, but is also the case for men. Cholesterol levels rise even more for people who carry most of their excess weight in their belly. Eating an unhealthy diet leads to obesity and often high cholesterol levels.
Stroke. Too much fat in the body, especially saturated fat and cholesterol, builds up plaque in the arteries and can lead to stroke, explains registered dietitian Jim White, RD, spokesperson for the American Dietetic Association, and owner of Jim White Fitness & Nutrition Studios in Virginia Beach, Va.
Hypertension. Obesity doubles the risk of hypertension, or high blood pressure. Also related to heart disease, hypertension occurs in 26 percent of obese individuals. Obesity creates more cells and tissues that need blood and oxygen — and your heart and circulatory system must work harder to deliver them. This extra effort can increase blood pressure, leading to hypertension. Losing weight and maintaining a healthy diet can undo much of the damage caused by these conditions.
Obesity and Other Serious Health Conditions
Obesity has been associated with many other illnesses, either as a cause or a trigger for worsening symptoms:
Diabetes. Obesity is strongly correlated with diabetes. Nearly 90 percent of type 2 diabetics are overweight, as too much weight can lead to insulin resistance. Losing weight can help to manage and even prevent type 2 diabetes by making it easier for the body to use the insulin that it produces and regulate blood glucose levels.
Cancer. Research shows strong evidence of a relationship between some cancers and obesity, such as colon cancer, endometrial cancer, and breast cancer. As many as 51 percent of new cancer cases diagnosed in women are linked to obesity; the number is 14 percent for men. Although it's not understood how obesity increases the risk of developing certain cancers, evidence does show that losing weight can help to prevent many cancers.
Sleep apnea. This is a dangerous condition that causes breathing to temporarily stop during sleep. A big risk factor for sleep apnea is obesity, as excess weight taxes the respiratory system and makes breathing more difficult. Losing just 10 percent of your body weight can cut down on pauses in breathing during sleep.
Osteoarthritis. Arthritis risk increases as much as 13 percent with every two pounds gained. The increase of developing osteoarthritis is increased four times for women who are overweight; men who are overweight have five times the risk. Obesity places excess strain on the joints, leading to additional wear and tear and ultimately osteoarthritis.
Gallbladder disease. As many as 30 percent of all gallbladder surgeries are attributed to obesity. Obesity "causes disruption in the whole gallbladder," says White, by forcing it to work harder to process more fat. Obesity also leads to excess cholesterol, which boosts the risk for gallstones. Less weight puts less strain on the gallbladder.
Fatty liver disease. The specific connection between obesity and fatty liver disease isn't really understood, so it's hard to know how many cases are linked to obesity. But those with diabetes and pre-diabetics are at an increased risk of fatty liver disease. Maintaining a healthy body weight can manage blood sugar for those with diabetes and also reduce fat build-up in the liver.
GERD. Overeating doesn’t just contribute to obesity, but also to gastroesophageal reflux disease (GERD), says White. Excess weight increases pressure inside the stomach, which can push acids up into the esophagus and worsen GERD symptoms — although it doesn't actually cause GERD. Losing weight can reduce pressure and minimize GERD symptoms.
Gout. Gout is a condition in which uric acid (waste that the body produces) builds up in the joints and tissues in the body. Obesity increases the risk of gout simply because there are more cells and tissues producing uric acid, which can lead to the build-up. Getting rid of excess weight can reduce uric acid production and manage gout.
Depression. Depressed individuals are at double the risk of obesity of their non-depressed peers. People who are overweight or obese can have self-esteem issues, says White. They may feel bad about themselves for overeating and ashamed or embarrassed, all leading to depression. Getting regular exercise, eating a healthy diet, and losing weight can ease symptoms of depression.
Losing just a few pounds — even 5 percent of your body weight — can have a significant impact on your health by reducing your risk of developing many of these diseases.
Obesity takes a huge toll on the body and put you at risk of serious health conditions, ranging from sleep apnea to diabetes to stroke. Losing weight can reverse many of the problems that obesity creates.
Understanding how major health conditions are associated with obesity is often the first step in recognizing the value of losing even some of the extra weight you’re carrying.
Obesity, Heart Disease, and Stroke
Obesity is linked to cardiovascular diseases, such as heart disease and stroke, in 70 percent of diagnosed cases. Hardening of the arteries, also called atherosclerosis, is 10 times more frequent in people who are obese. Heart-related issues connected to obesity include:
High cholesterol. Studies have shown that the higher your body mass index (BMI), the higher the levels of total cholesterol; this is particularly true in women, but is also the case for men. Cholesterol levels rise even more for people who carry most of their excess weight in their belly. Eating an unhealthy diet leads to obesity and often high cholesterol levels.
Stroke. Too much fat in the body, especially saturated fat and cholesterol, builds up plaque in the arteries and can lead to stroke, explains registered dietitian Jim White, RD, spokesperson for the American Dietetic Association, and owner of Jim White Fitness & Nutrition Studios in Virginia Beach, Va.
Hypertension. Obesity doubles the risk of hypertension, or high blood pressure. Also related to heart disease, hypertension occurs in 26 percent of obese individuals. Obesity creates more cells and tissues that need blood and oxygen — and your heart and circulatory system must work harder to deliver them. This extra effort can increase blood pressure, leading to hypertension. Losing weight and maintaining a healthy diet can undo much of the damage caused by these conditions.
Obesity and Other Serious Health Conditions
Obesity has been associated with many other illnesses, either as a cause or a trigger for worsening symptoms:
Diabetes. Obesity is strongly correlated with diabetes. Nearly 90 percent of type 2 diabetics are overweight, as too much weight can lead to insulin resistance. Losing weight can help to manage and even prevent type 2 diabetes by making it easier for the body to use the insulin that it produces and regulate blood glucose levels.
Cancer. Research shows strong evidence of a relationship between some cancers and obesity, such as colon cancer, endometrial cancer, and breast cancer. As many as 51 percent of new cancer cases diagnosed in women are linked to obesity; the number is 14 percent for men. Although it's not understood how obesity increases the risk of developing certain cancers, evidence does show that losing weight can help to prevent many cancers.
Sleep apnea. This is a dangerous condition that causes breathing to temporarily stop during sleep. A big risk factor for sleep apnea is obesity, as excess weight taxes the respiratory system and makes breathing more difficult. Losing just 10 percent of your body weight can cut down on pauses in breathing during sleep.
Osteoarthritis. Arthritis risk increases as much as 13 percent with every two pounds gained. The increase of developing osteoarthritis is increased four times for women who are overweight; men who are overweight have five times the risk. Obesity places excess strain on the joints, leading to additional wear and tear and ultimately osteoarthritis.
Gallbladder disease. As many as 30 percent of all gallbladder surgeries are attributed to obesity. Obesity "causes disruption in the whole gallbladder," says White, by forcing it to work harder to process more fat. Obesity also leads to excess cholesterol, which boosts the risk for gallstones. Less weight puts less strain on the gallbladder.
Fatty liver disease. The specific connection between obesity and fatty liver disease isn't really understood, so it's hard to know how many cases are linked to obesity. But those with diabetes and pre-diabetics are at an increased risk of fatty liver disease. Maintaining a healthy body weight can manage blood sugar for those with diabetes and also reduce fat build-up in the liver.
GERD. Overeating doesn’t just contribute to obesity, but also to gastroesophageal reflux disease (GERD), says White. Excess weight increases pressure inside the stomach, which can push acids up into the esophagus and worsen GERD symptoms — although it doesn't actually cause GERD. Losing weight can reduce pressure and minimize GERD symptoms.
Gout. Gout is a condition in which uric acid (waste that the body produces) builds up in the joints and tissues in the body. Obesity increases the risk of gout simply because there are more cells and tissues producing uric acid, which can lead to the build-up. Getting rid of excess weight can reduce uric acid production and manage gout.
Depression. Depressed individuals are at double the risk of obesity of their non-depressed peers. People who are overweight or obese can have self-esteem issues, says White. They may feel bad about themselves for overeating and ashamed or embarrassed, all leading to depression. Getting regular exercise, eating a healthy diet, and losing weight can ease symptoms of depression.
Losing just a few pounds — even 5 percent of your body weight — can have a significant impact on your health by reducing your risk of developing many of these diseases.
Sunday, February 12, 2012
High heels ‘are to blame for flat feet’
Vanity sizing for shoes as women’s feet get fatter
London - it is a discovery that might leave high-heel fans feeling a little flat.
Sky-high shoes could be to blame for flat feet, according to a study.
Scientists claim that high heels are the reason women are more likely to develop the agonising condition than men - and say their risk is increased further if they spend a lot of time standing up.
But before you resign yourself to a lifetime of sensible footwear, the researchers also say they are close to finding a cure.
The scientists, from the University of East Anglia, believe that flat feet come about when tendons in the feet are weakened by proteins that occur naturally in the body.
This causes the arch of the foot to fall, which can lead to excruciating pain and difficulties walking.
And they say their discovery could lead to the development of new drugs to combat these proteins, called enzymes, and stop them weakening the tendons.
Around 3.5 percent of the British population are thought to be affected by flat feet.
The condition is more common in women over 40, but it also runs in families and many sufferers are born with it.
Dr Graham Riley, who carried out the study, said that high heels did not properly support the feet, which caused the tendons to weaken. He also warned that women who wore heels were particularly at risk if they spent large chunks of the day standing up.
High heels alter posture and increase pressure on the ball of the foot. Repeated wear is already known to strain the hips, knees and thighs, as well as increasing the risk of conditions such as osteoarthritis, hammer toe, back problems, bunions and corns.
At the moment, flat feet can be treated by wearing insoles or supportive devices inside the shoe. In some cases, patients have surgery to reshape their feet.
Despite the breakthrough, the scientists say it will be at least a decade before drugs for the condition are available.
But they claim that in future treatments could be developed for other common conditions of the feet such as Achilles tendonitis, which causes heel pain.
Dr Riley, whose study is published in the Annals of the Rheumatic Diseases journal, added: “Our study may have important therapeutic implications since the altered enzyme activity could be a target for new drug therapies in the future.
“We have shown that similar changes also take place in other painful tendon conditions such as Achilles tendonitis, so this advance may ultimately result in an effective alternative to surgery for many patients.”
Professor Alan Silman, medical director of Arthritis Research UK, said: “Foot problems are an important and not sufficiently recognised cause of pain and disability in the elderly.
“Ageing changes to the supporting tendons contribute to these problems and this research represents a first step to successfully unravelling some of the complex biochemistry that regulates tendon disorders.”
London - it is a discovery that might leave high-heel fans feeling a little flat.
Sky-high shoes could be to blame for flat feet, according to a study.
Scientists claim that high heels are the reason women are more likely to develop the agonising condition than men - and say their risk is increased further if they spend a lot of time standing up.
But before you resign yourself to a lifetime of sensible footwear, the researchers also say they are close to finding a cure.
The scientists, from the University of East Anglia, believe that flat feet come about when tendons in the feet are weakened by proteins that occur naturally in the body.
This causes the arch of the foot to fall, which can lead to excruciating pain and difficulties walking.
And they say their discovery could lead to the development of new drugs to combat these proteins, called enzymes, and stop them weakening the tendons.
Around 3.5 percent of the British population are thought to be affected by flat feet.
The condition is more common in women over 40, but it also runs in families and many sufferers are born with it.
Dr Graham Riley, who carried out the study, said that high heels did not properly support the feet, which caused the tendons to weaken. He also warned that women who wore heels were particularly at risk if they spent large chunks of the day standing up.
High heels alter posture and increase pressure on the ball of the foot. Repeated wear is already known to strain the hips, knees and thighs, as well as increasing the risk of conditions such as osteoarthritis, hammer toe, back problems, bunions and corns.
At the moment, flat feet can be treated by wearing insoles or supportive devices inside the shoe. In some cases, patients have surgery to reshape their feet.
Despite the breakthrough, the scientists say it will be at least a decade before drugs for the condition are available.
But they claim that in future treatments could be developed for other common conditions of the feet such as Achilles tendonitis, which causes heel pain.
Dr Riley, whose study is published in the Annals of the Rheumatic Diseases journal, added: “Our study may have important therapeutic implications since the altered enzyme activity could be a target for new drug therapies in the future.
“We have shown that similar changes also take place in other painful tendon conditions such as Achilles tendonitis, so this advance may ultimately result in an effective alternative to surgery for many patients.”
Professor Alan Silman, medical director of Arthritis Research UK, said: “Foot problems are an important and not sufficiently recognised cause of pain and disability in the elderly.
“Ageing changes to the supporting tendons contribute to these problems and this research represents a first step to successfully unravelling some of the complex biochemistry that regulates tendon disorders.”
Saturday, February 11, 2012
Walk Your Way to Fitness
A regular walking workout can benefit your overall health. Find out why fitness walking is so important and how you can get started.
If you’re like most people, you walk just under three miles every day in the course of your normal activities. Now it’s time to get a little more purposeful. The Centers for Disease Control and Prevention, the American College of Sports Medicine, and the Surgeon General all agree that at least 30 minutes of brisk physical exercise is good for your health, and walking is one of the easiest forms of exercise to get.
Some of the many benefits of a regular walking workout include:
Cardiovascular health. Fitness walking strengthens your heart, improves your circulation, and lowers your blood pressure. A study published in The New England Journal of Medicine evaluated 73,743 postmenopausal women enrolled in the Women's Health Initiative Observational Study and found that women who walked briskly 2.5 hours every week reduced their chance of heart disease by 30 percent.
Bone health. As a weight-bearing exercise, walking can stop some of the bone loss of osteoporosis and may slow down arthritis.
Weight loss. A regular walking workout burns calories. If you walk 4 miles four times a week, you can walk off about a half-pound of fat every month. Weight loss combined with a healthy diet can also decrease your risk of type 2 diabetes.
Mental health. Studies show that fitness walking reduces stress and improves your overall sense of emotional well-being. A regular walking workout can help you enjoy deeper, more restful sleep, which may decrease your risk for anxiety and depression. How to Start Your Walking Workout
The speed and distance of your walking workout are not as important as the time you spend walking at a brisk pace. If you have any health issues talk to your doctor first and find out what is a safe pace for you. Start gradually and walk only as far and as long as is comfortable. Follow these fitness walking guidelines:
Work up to at least 30 minutes of brisk walking a day. Warm up by walking at your normal pace for about 5 minutes and then pick up the pace for about 15 minutes. While you walk, swing your arms and maintain good posture. Take long strides, but don't strain yourself. Slow down at the end of your walk and do some gentle stretching. Every week you should try to add about 5 more minutes to the brisk part of your walking workout until you can get it to over 30 minutes.
Keeping Up the Pace
Once you have decided to start walking for fitness, it's important to stick with it. The benefits of your walking workout take place and are maintained only over time. Here are some tips to keep you going:
Wear comfortable shoes. One sure way to lose interest in your walking workout is having sore feet. Take some time to get the right shoes. Your walking shoes need to fit your foot and the type of arch you have. Remember that your feet change over time. As you get older you may need more padding, more support, and more room, so have your feet measured regularly. It’s best to get your feet measured at the end of the day when your feet are larger; try on shoes with the socks you would wear for walking; and walk around for a while in the store before you buy.
Cultivate companionship. Walking with somebody else is safer, less boring, and more motivating. Many communities have walking groups you can join or you could start your own group. Walking with a friend or partner, taking along your dog, and making your walking workout a time you look forward to can help you stick with it.
Stay hydrated. Drinking enough water is an important part of a walking workout. Remember that you lose water through sweat even in cooler weather and that you don't start to feel thirsty until you’re already starting to become dehydrated. Drink about two cups of water before you start and another cup about every 15 minutes. Don't wait until you get thirsty.
Count the miles. Setting goals and keeping track of your progress can be a good motivator. You can set weight loss goals or mileage goals. Use a pedometer to measure the number of steps you take during your walking workout and keep track of your progress.
If you’re like most people, you walk just under three miles every day in the course of your normal activities. Now it’s time to get a little more purposeful. The Centers for Disease Control and Prevention, the American College of Sports Medicine, and the Surgeon General all agree that at least 30 minutes of brisk physical exercise is good for your health, and walking is one of the easiest forms of exercise to get.
Some of the many benefits of a regular walking workout include:
Cardiovascular health. Fitness walking strengthens your heart, improves your circulation, and lowers your blood pressure. A study published in The New England Journal of Medicine evaluated 73,743 postmenopausal women enrolled in the Women's Health Initiative Observational Study and found that women who walked briskly 2.5 hours every week reduced their chance of heart disease by 30 percent.
Bone health. As a weight-bearing exercise, walking can stop some of the bone loss of osteoporosis and may slow down arthritis.
Weight loss. A regular walking workout burns calories. If you walk 4 miles four times a week, you can walk off about a half-pound of fat every month. Weight loss combined with a healthy diet can also decrease your risk of type 2 diabetes.
Mental health. Studies show that fitness walking reduces stress and improves your overall sense of emotional well-being. A regular walking workout can help you enjoy deeper, more restful sleep, which may decrease your risk for anxiety and depression. How to Start Your Walking Workout
The speed and distance of your walking workout are not as important as the time you spend walking at a brisk pace. If you have any health issues talk to your doctor first and find out what is a safe pace for you. Start gradually and walk only as far and as long as is comfortable. Follow these fitness walking guidelines:
Work up to at least 30 minutes of brisk walking a day. Warm up by walking at your normal pace for about 5 minutes and then pick up the pace for about 15 minutes. While you walk, swing your arms and maintain good posture. Take long strides, but don't strain yourself. Slow down at the end of your walk and do some gentle stretching. Every week you should try to add about 5 more minutes to the brisk part of your walking workout until you can get it to over 30 minutes.
Keeping Up the Pace
Once you have decided to start walking for fitness, it's important to stick with it. The benefits of your walking workout take place and are maintained only over time. Here are some tips to keep you going:
Wear comfortable shoes. One sure way to lose interest in your walking workout is having sore feet. Take some time to get the right shoes. Your walking shoes need to fit your foot and the type of arch you have. Remember that your feet change over time. As you get older you may need more padding, more support, and more room, so have your feet measured regularly. It’s best to get your feet measured at the end of the day when your feet are larger; try on shoes with the socks you would wear for walking; and walk around for a while in the store before you buy.
Cultivate companionship. Walking with somebody else is safer, less boring, and more motivating. Many communities have walking groups you can join or you could start your own group. Walking with a friend or partner, taking along your dog, and making your walking workout a time you look forward to can help you stick with it.
Stay hydrated. Drinking enough water is an important part of a walking workout. Remember that you lose water through sweat even in cooler weather and that you don't start to feel thirsty until you’re already starting to become dehydrated. Drink about two cups of water before you start and another cup about every 15 minutes. Don't wait until you get thirsty.
Count the miles. Setting goals and keeping track of your progress can be a good motivator. You can set weight loss goals or mileage goals. Use a pedometer to measure the number of steps you take during your walking workout and keep track of your progress.
Friday, February 10, 2012
High price of wearing heels
For a quarter-century, Catherine Ange has worked as a seller of high-end furniture at the Atlanta Decorative Arts Center. Before computers became a mainstay of the job, a typical day could find Ange bending down, standing on tiptoe or moving furniture across 22,000 square feet of showroom space — all while wearing shoes with a 3- to 4-inch heel.
“I thought, ‘I feel so good in these heels. I can sell anything. I am invincible,’ ” said Ange, 47, of Buckhead. Her feet, unfortunately, were not so resilient.
By the time she reached her 30s, Ange was feeling the pain — a sharp, stabbing pain in the ball of her foot. She tried alternating heels and flats, but soon even flats were uncomfortable. She went to a doctor for injections of anti-inflammatories. Eventually, the only thing left to treat her Morton’s neuroma — a condition that causes thickening and pain in the nerves between the toes — was surgery.
After four surgeries in three years, heels are a thing of the past. “It is no laughing matter when you can no longer wear your Chanel pumps,” said Ange, who mostly wears custom orthotic inserts in her boots or sturdy tennis shoes.
The kind of debilitating foot pain that Ange experiences is a common problem for high heel wearers, particularly women who have been wearing heels for many years.
About 25 percent of women older than 40 have severe foot problems related to shoe choice, said Katy Bowman, a biomechanics expert and author of “Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet” (BenBella Books, $17). The problems can range from short-term issues such as blisters and calluses to long-term structural damage to the feet or body, such as shortening of the calf muscles.
“There are a lot of people trying to work themselves out of foot pain,” said Bowman, whose book helps women understand the mechanics of the foot and explains how to transition from heels to more sensible shoes.
“We know barefoot is natural, but you can’t just take off your shoes and start running,” she said.
Bowman’s advice includes exercises to help ward off foot troubles — at least for a while, because some women seem unable to resist the lure of high heels.
“No matter what I say, they are going to [wear heels],” said Dr. Jay Spector, of Northside Podiatry, who advises wearing no more than a 2-inch heel ... ever. Serious foot pain related to high heels can develop in as little as one night or a few weeks, he said. If you must wear high heels, Spector said, wearing them for shorter periods of time, then switching to a shoe with a lower heel can help.
Margaret Lisi of Midtown, a marketing manager who’s in her mid-40s, learned just how quickly heels can hurt when a pair of new gray pumps did a number on her feet.
“I felt like my feet had been cut open,” said Lisi, describing the pain. “I walked out of my building to go home and didn’t even make it across the street. I took the shoes off and tiptoed all the way to my car.”
The next day, Lisi shoved her scarred feet into a pair of boots. “[My feet] were like little loaves of bread rising in the warm environment of my cowboy boots,” Lisi said.
Women may take such isolated experiences lightly, but anyone who consistently wears heels can experience more severe problems over time, said Dr. Jason Morris, of Primera Podiatry, a new practice opening in February that offers advanced podiatry services such as a laser center and medical foot spa.
“The most common problem for patients who wear high heels daily or more than two to three times per week is thinning of the fat pad at the ball of the foot,” Morris said.
The abnormal positioning of the foot in high heels creates pressure on the ball of the foot, which thins the protective layer of fat and leads to a painful condition called metatarsalgia, he said.
Morris uses a new treatment — an injection of the filler Sculptra — to replace the fat pad and plump the area. The treatment can last 12 to 18 months, he said.
Morris also has treated heel wearers for stress fractures and another problem, bunions, which are caused by weakening of ligaments that hold the foot bones together. Bunions are genetic, but wearing heels can speed their development, Morris said.
Bunion surgery landed Michele Caplinger, senior executive director of the Atlanta Chapter of the Recording Academy, in the operating room just over a year ago. After more than 20 years wearing 3-inch heels on a regular basis, Caplinger had developed painful bunions on both feet.
“The pain was gradual, but I would literally end up in tears an hour into wearing a pair of heels,” Caplinger said. “In my line of work, I have many events, and I have to dress up, so I was constantly in pain.”
She went to foot doctors at least once a year and all recommended surgery, but Caplinger was terrified. When Caplinger met Dr. Perry Julien, the pain had become unbearable. She consented to surgery and has since been pain free.
The experience made Caplinger more thoughtful about her footwear choices but not quite ready to leave heels behind. “I am back in heels,” she said. “I do find myself in better-made, more reasonable shoes. That is an easy choice to make when vanity is not a priority.”
“I thought, ‘I feel so good in these heels. I can sell anything. I am invincible,’ ” said Ange, 47, of Buckhead. Her feet, unfortunately, were not so resilient.
By the time she reached her 30s, Ange was feeling the pain — a sharp, stabbing pain in the ball of her foot. She tried alternating heels and flats, but soon even flats were uncomfortable. She went to a doctor for injections of anti-inflammatories. Eventually, the only thing left to treat her Morton’s neuroma — a condition that causes thickening and pain in the nerves between the toes — was surgery.
After four surgeries in three years, heels are a thing of the past. “It is no laughing matter when you can no longer wear your Chanel pumps,” said Ange, who mostly wears custom orthotic inserts in her boots or sturdy tennis shoes.
The kind of debilitating foot pain that Ange experiences is a common problem for high heel wearers, particularly women who have been wearing heels for many years.
About 25 percent of women older than 40 have severe foot problems related to shoe choice, said Katy Bowman, a biomechanics expert and author of “Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet” (BenBella Books, $17). The problems can range from short-term issues such as blisters and calluses to long-term structural damage to the feet or body, such as shortening of the calf muscles.
“There are a lot of people trying to work themselves out of foot pain,” said Bowman, whose book helps women understand the mechanics of the foot and explains how to transition from heels to more sensible shoes.
“We know barefoot is natural, but you can’t just take off your shoes and start running,” she said.
Bowman’s advice includes exercises to help ward off foot troubles — at least for a while, because some women seem unable to resist the lure of high heels.
“No matter what I say, they are going to [wear heels],” said Dr. Jay Spector, of Northside Podiatry, who advises wearing no more than a 2-inch heel ... ever. Serious foot pain related to high heels can develop in as little as one night or a few weeks, he said. If you must wear high heels, Spector said, wearing them for shorter periods of time, then switching to a shoe with a lower heel can help.
Margaret Lisi of Midtown, a marketing manager who’s in her mid-40s, learned just how quickly heels can hurt when a pair of new gray pumps did a number on her feet.
“I felt like my feet had been cut open,” said Lisi, describing the pain. “I walked out of my building to go home and didn’t even make it across the street. I took the shoes off and tiptoed all the way to my car.”
The next day, Lisi shoved her scarred feet into a pair of boots. “[My feet] were like little loaves of bread rising in the warm environment of my cowboy boots,” Lisi said.
Women may take such isolated experiences lightly, but anyone who consistently wears heels can experience more severe problems over time, said Dr. Jason Morris, of Primera Podiatry, a new practice opening in February that offers advanced podiatry services such as a laser center and medical foot spa.
“The most common problem for patients who wear high heels daily or more than two to three times per week is thinning of the fat pad at the ball of the foot,” Morris said.
The abnormal positioning of the foot in high heels creates pressure on the ball of the foot, which thins the protective layer of fat and leads to a painful condition called metatarsalgia, he said.
Morris uses a new treatment — an injection of the filler Sculptra — to replace the fat pad and plump the area. The treatment can last 12 to 18 months, he said.
Morris also has treated heel wearers for stress fractures and another problem, bunions, which are caused by weakening of ligaments that hold the foot bones together. Bunions are genetic, but wearing heels can speed their development, Morris said.
Bunion surgery landed Michele Caplinger, senior executive director of the Atlanta Chapter of the Recording Academy, in the operating room just over a year ago. After more than 20 years wearing 3-inch heels on a regular basis, Caplinger had developed painful bunions on both feet.
“The pain was gradual, but I would literally end up in tears an hour into wearing a pair of heels,” Caplinger said. “In my line of work, I have many events, and I have to dress up, so I was constantly in pain.”
She went to foot doctors at least once a year and all recommended surgery, but Caplinger was terrified. When Caplinger met Dr. Perry Julien, the pain had become unbearable. She consented to surgery and has since been pain free.
The experience made Caplinger more thoughtful about her footwear choices but not quite ready to leave heels behind. “I am back in heels,” she said. “I do find myself in better-made, more reasonable shoes. That is an easy choice to make when vanity is not a priority.”
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