Do Your Bad Habits Drive Up Your Triglycerides?

You Have High Triglycerides, Now What?

Do Your Bad Habits Drive Up Your Triglycerides?

It can be upsetting to learn that you have high triglycerides. High numbers increase your chance of getting heart disease. But there’s good news, too. If you change a few bad habits into better ones, you can bring your triglycerides down and keep your heart healthy.

Bad habit No. 1: You drink soda, sweetened tea, or fruit juices.

Sugar and fructose, which are used as a sweetener, can raise triglycerides. The extra calories in sugary drinks can also make you gain weight, which puts added strain on your heart and contributes to cholesterol and triglyceride levels.

 

 

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Better habit: Quench your thirst with sugar-free alternatives. 

Artificially sweetened drinks are better than those with sugar or fructose because they are less likely to raise triglycerides. But water is the most convenient and inexpensive thirst quencher around. To add some zing, squeeze lemon or lime in sparkling water.      

Bad habit No. 2: You eat white foods like pasta, rice, or bread at most meals.

Like sugar, foods such as white flour or semolina can raise triglyceride levels. So do starchy foods like white rice and potatoes.

Better habit: Switch to whole grains.

Whole-grain pasta is a great alternative, especially for bold sauces like a classic tomato sauce. Look for a tasty whole-grain bread for sandwiches. And eat brown rice instead of white rice. It has a rich, nutty flavor that's perfect for making stir-fry. Instead of white potatoes, try grains like quinoa and barley.  

Bad habit No. 3: You eat a lot of red meat.

Triglycerides are a type of fat in the bloodstream. Foods high in saturated fat, such as red meat, boost levels. Butter and cheese contain these same triglyceride-boosting fats. 

Better habit: Choose lean meats or protein alternatives.

Opt for chicken and turkey that are lower in saturated fat. Another healthy option: Make meatless meals. Vegetarian pastas, chilis, and stir-fries offer a delicious alternative to meat dishes. Avoid dishes loaded with cream or cheese in favor of recipes that use vegetable oil and feature plenty of vegetables.  

Bad habit No. 4: You only eat fried fish. Most fried fish has a lot of added oil -- the unhealthy type, saturated fat. That fat overpowers the type of fat found in fish, called omega-3 fatty acids, which helps keep triglycerides down.                                                                                                                    

Better habit: Help yourself to two servings of grilled or broiled fish a week.

Choose fatty fish such as salmon, freshwater trout, or tuna, which are especially rich in omega-3s, then grill or broil them. Look for recipes with flavors you like. If you’re still having trouble tempting your taste buds, take heart. Walnuts, flaxseed, soy products, and dark greens are good sources of triglyceride-lowering omega-3s.

Bad habit No. 5: You drink several glasses of alcohol a day.

Better habit: Set limits.

Have no more than one drink a day if you're a woman and two if you're a man. If your triglyceride levels aren’t lowering enough despite your efforts, your doctor may recommend skipping alcohol altogether. Beer lovers can choose from many good nonalcoholic beers. If you drink wine, switch to flavored sparkling water.

Bad habit No. 6: You overeat.

Very large meals can send your triglyceride level into the danger zone. Spikes are dangerous because they can contribute to inflammation that can damage blood vessels.   

Better habit: Divide your usual serving in half.

At home, cook the usual amount of food but serve only half. At restaurants, divide your meal into smaller portions. Eat slowly to give your body time to register when you're full. Help yourself to more only if you're still hungry. If you feel satisfied, pack away what's left to enjoy later.   

Bad habit No. 7: You skip meals.

Maybe you're too busy to eat. Maybe you think you'll lose weight if you skip a meal. The problem: you're likely to get so hungry later that you'll grab anything, healthy or not. Or you overeat at the next meal, which causes triglyceride levels to jump.

Better habit: Eat sensible-sized meals three times a day.

Enjoy breakfast, lunch, and dinner while sticking to recommended serving sizes. Have healthy snacks like nuts, fruit, or carrot and celery sticks handy when hunger strikes.

Bad habit No. 8: You don't move around much.

Do you sit still for long periods? Lack of movement makes it hard for your body to process blood sugar and triglycerides normally.

Better habit: Get up and do something.

Move more each day. Skip the escalator or elevator and climb stairs. Get off the bus or subway one stop early and walk. Find leisurely activities you enjoy: Walk, swim, or ride a bike. Join a gym. Your goal is to do at least 30 minutes of exercise five days a week.  

Bad habit No. 9: You smoke.

When you have high triglycerides, heart disease is a major concern. If you smoke, your risk of heart disease dramatically increases.

Better habit: Live tobacco-free.

Make up your mind to quit. If you need help, talk to your doctor. When you’re ready, take action. Choose a date to give up your habit. Get support from friends and family. Buy sugar-free gum and low-calorie snacks to reach for instead of cigarettes. Find a local support group. Stay committed -- you’ll kick cigarettes to the curb and add years to your life.

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Scalp Psoriasis

Scalp Psoriasis

Scalp psoriasis is a common skin disorder that produces raised, reddish, and often scaly patches. It can appear as one or multiple patches on the scalp, affect the entire scalp, and spread beyond the scalp to the forehead, back of the neck, or behind the ears.

Scalp psoriasis is not contagious. Like other types of psoriasis, its exact cause is unknown. But it's believed to result from an abnormality of the immune system that causes skin cells to grow too quickly and build up as patches. You may be more likely to develop scalp psoriasis if psoriasis runs in your family.

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About half of the estimated 7.5 million Americans with psoriasis -- which can affect any skin surface -- have scalp psoriasis. Most commonly, people with scalp psoriasis also have psoriasis on other parts of their body. But sometimes the scalp is the only affected area.

Scalp psoriasis can be mild and almost unnoticeable. But it can also be severe and long lasting, causing thick, crusted lesions that affect appearance. Intense itching can interfere with sleep and everyday life, and frequent scratching can lead to skin infections and hair loss. People with scalp psoriasis often report that it leaves them feeling embarrassed and ashamed.

Symptoms of Scalp Psoriasis

Symptoms of mild scalp psoriasis may include only very slight, fine scaling. Symptoms of moderate to severe scalp psoriasis include:

·         Reddish plaques

·         Silvery-white scales

·         Dandruff-like flaking

·         Dry scalp

·         Itching

·         Burning sensation or soreness

·         Hair loss

Although scalp psoriasis itself is not the cause of hair loss, frequent or intense scratching, forceful removal of scales, harsh treatments, and associated stress can cause temporary hair loss. Fortunately, hair usually grows back after the psoriasis lesions clear.

If you have any of these symptoms, see your doctor or dermatologist. He or she may diagnose scalp psoriasis by visual examination alone or perform a skin biopsyto rule out other conditions, such as seborrheic dermatitis.

Topical Treatments for Scalp Psoriasis

The first line of defense against scalp psoriasis is topical treatment: medicated shampoos, creams, gels, oils, ointments, and soaps. Although some of these products are available over the counter, stronger topical treatments require a prescription.

Over-the-counter products often contain one of two medications approved by the FDA for psoriasis:

·         Salicylic acid

·         Coal tar

Prescription products for scalp psoriasis may contain higher concentrations of salicylic acid, coal tar, or both, as well as other FDA-approved medications, such as:

·         Anathralin, an older prescription medication

·         Antimicrobials, which are used to treat bacterial or yeast infections associated with scalp psoriasis

·         Calcipotriene, a vitamin D derivative

·         Calcipotriene and betamethasone dipropionate (a potent steroid)

·         Other topical steroids

·         Tazarotene, a vitamin A derivative

To be effective, topical treatments must be applied to the scalp instead of just to the hair. They also must be used exactly as directed until you get adequate control of your lesions, a process that can take up to eight weeks or longer. After your psoriasis has cleared, you may be able to prevent recurrences by shampooing daily or twice-weekly with a shampoo containing coal tar or other medications. Free information. Do you want to read more on this  topic. Just click this link and choose the topic you want to ready.

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Managing Diabetes with Exercise

Two years ago, when Jennifer Auyer's father died at age 64 from complications related to type 2 diabetes, she faced a turning point in her own struggle with the disease.

Her father's diabetes had led to heart disease, a quadruple bypass, a foot amputation, and vision problems, among other serious health troubles. "It was a really painful experience, for him and for all of us," says Auyer, 40, of Nashua, N.H.

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Four years ago, she, too, was diagnosed with type 2 diabetes, shortly after giving birth to her child, Grace. "If I were to pass away in 20 years, where would my daughter be?" she asks.

Deciding to "Do Differently" with Type 2

When Auyer was growing up, she never saw her father, a heavy man, exercise. She had become overweight, too. In addition to caring for Grace, she commutes to Boston to work as director of sales for a hotel company. But she eventually decided her busy life could no longer be an excuse to keep from getting into shape.

"I said, 'I don't want to go through what he went through.' I was following the same path, and what am I going to do differently? I wanted to find something to help me. I was desperate."

When she found out about a weight loss and exercise class at Joslin Diabetes Center in Boston, she signed up fast. In the course, Jacqueline Shahar, MEd, a clinical exercise physiologist at Joslin, taught her to do the best exercises for people with type 2 diabetes.

Strength and Interval Training for Diabetes

For example, Auyer is now a believer in resistance training and works out with elastic bands to improve muscle strength. This form of strength training helps patients use glucose more efficiently, Shahar says. "If we can get them to do some resistance training, they're going to be able to increase their muscle mass so they're actually burning more glucose."

Other payoffs come, too. "They increase their metabolism and they lose weight," Shahar says. Resistance training also helps people with diabetes improve their cardiovascular health, lower blood pressure, and reduce abdominal fat. It benefits posture and helps strengthen muscles to prevent injuries.

In another big step, Auyer began interval training, which involves repeatedly mixing bouts of high-intensity aerobic activity with less intense work -- the segments are called "intervals." For example, you can pedal fast on a bike for 30 seconds, then go at a slower speed for 90 seconds. Altering the speed and intensity of the workout challenges the muscles, helping burn more calories, boost fitness, and improve insulin sensitivity, according to Shahar. "That's actually my favorite," Auyer says of interval training. "It keeps everything fast-paced and fresh."

At home, long stretches of treadmill walking bored her. But now, she'll walk on the treadmill for 10 minutes, then run for another few minutes. "Then I'll jump off and do the resistance bands for a few minutes, then squats or side steps, then maybe I'll jump back on the treadmill for 10 minutes," Auyer says. "The next thing you know, an hour has gone by, and I feel so invigorated

Exercise and Blood Glucose Levels

Shahar advises Auyer and other diabetes patients to exercise at least three or four times a week. Blood glucose levels can keep dropping up to 48 hours after exercising, she says. "I always use this analogy in people with diabetes: Their muscles are kind of sleeping, so they're not burning glucose or calories. But if they exercise, they keep their muscles awake all the time. They keep burning calories, they lose weight, they make the glucose work more efficiently in their body."

Auyer is delighted with her improved blood glucose levels. "Almost immediately, I noticed a change in my morning blood sugars, which are always really high," she says. But after she started exercising, "they were dropping from an average of about 140 to 110. I was so excited one day -- I had one under 100."

She exercises in class once a week to make sure she's doing it right, then repeats the routines at home. She aims to lose weight gradually -- she has about 80 pounds to go -- and hopes to eventually run a 5-kilometer race. 

Grace is already following by example, playing with the resistance bands when her mom exercises in her playroom. "Kind of funny -- she's 4 years old and she wants to exercise, too. Honestly, growing up, I didn't have that," Auyer says. "One of my goals, besides making myself healthy, is to really instill that in my daughter so that she doesn't have to go through what I'm going through.

"I'm setting her up for potentially having diabetes as well because of the history in my family," Auyer says. "Hopefully, that won't be her curse, but if we can cut it now -- get her to see that this is what Mommy does, we exercise -- then it's not so foreign."

Like every working mom, Auyer sometimes gets off her exercise routine for a few days. But she gets back on track by reminding herself why she started. "For me, that reason was my father. This is what he would want and this is important," she says. "That's the motivation to keep going."

Starting an Exercise Program

Ready to get fit? Shahar offers these tips for getting started.

·         Talk with your doctor. People with heart problems might need a stress test, while those with hypertension should make sure their blood pressure is stable. If you have retinal problems, ask your eye doctor if you should avoid certain exercises that increase pressure on the retina, Shahar says. If you have orthopaedic problems, such as knee pain, back problems, or foot issues, an exercise physiologist can teach you appropriate exercises, including using a stationary recumbent bike.

·         Check your blood sugar before and after exercise. "No. 1: It's a motivation tool. When you exercise and see your blood glucose improve, you'll probably do more because it's going in the right direction," Shahar says. In time, your doctor might be able to reduce your insulin or oral diabetes medication. But you should also be checking to make sure your blood sugar isn't too high or too low.

·         Keep snacks on hand for low blood sugar. Be prepared. Bring fast-acting snacks to the gym or along on your outdoor workout in case your blood sugar drops too low while you're exercising.

·         Wear a diabetes ID. Wear a bracelet or necklace or carry something that identifies you as having diabetes. List an emergency contact, and indicate whether you take insulin.

·         Wear comfortable shoes. Good shoes will help you avoid foot problems, which can be more serious when you have diabetes

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Gum Problem Basics: Sore, Swollen, and Bleeding Gums

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Gum Problem Basics: Sore, Swollen, and Bleeding Gums

When you think about dental health, the focus is likely to be on preventing cavitiesin your teeth. But it's important to pay attention to your gums, too. Gums play a major role not only in your dental health, but in your overall well-being.

In many instances, swollen and bleeding gums are a sign of gum disease. However, there are a number of other things that could be causing your gum problems. Whatever the cause of sore, painful gums, there are steps you can take to minimize gum damage and discomfort.

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Gums and Brushing Technique

In the quest to keep teeth clean, you might be tempted to brush teeth as vigorously as you can. Gums are made of delicate tissue, though, so brushing the wrong way could damage them.

Whether you opt for a manual or electrictoothbrush, choose one with soft nylon bristles that have blunted ends. Even though you can find brushes with medium or hard bristles, they may damage the enamel on your teeth or cause red and swollen gums.

When you brush, make sure you use gentle, circular motions to massage and clean the teeth and gums. While many people use a back-and-forth motion, this motion can irritate and damage your gums, making them sore and more likely to bleed or recede.

Gums and Flossing Technique

We all know the importance of flossing every day to help remove plaque from places where your toothbrush can't reach. To make sure that your healthy habit isn't causing swollen or bleeding gums, be gentle when you floss. Rather than forcing the floss between your teeth, carefully slide it up and down, following the curve of each tooth.

Gum Disease

More than three-quarters of American adults over age 35 get periodontal (gum) disease. While most people with gum disease have the less severe form, calledgingivitis, between 5% and 15% have a much more serious type of gum disease known as periodontitis.

When people don't practice proper dental hygiene, bacteria in the mouth forms plaque on the teeth. These bacteria may cause your gums to become inflamed, which results in red, swollen, or bleeding gums. For many people with gingivitis, this inflammation is not painful. If you catch gingivitis early, it can be reversed and healed with proper oral hygiene. But left untreated, gingivitis can worsen and ultimately lead to tooth loss. Be sure to seek medical attention if you have the following symptoms, even if you don't have any discomfort:

·         changes in the way teeth fit together on biting, or in the fit of partial dentures

·         formation of deep pockets between teeth and gums

·         gums that bleed during and after toothbrushing

·         loose or shifting teeth

·         persistent bad breath or bad taste in the mouth

·         receding gums

·         red, swollen, or tender gums

When gingivitis progresses, it develops into periodontitis, a condition in which the gums and bone that hold the teeth in place can be severely weakened. The bacteria on the teeth release toxic substances that harm your gums and cause them to become infected. The infection and the inflammation that result when your body attacks the bacteria can degrade your gums and the bone in your jaw even further. You may have exceptionally swollen, painful gums that are likely to bleed. If left untreated, periodontitis can lead to tooth loss.

Common culprits behind painful gums are canker sores, or mouth ulcers. These painful sores can develop anywhere inside the mouth, including on the gums, and often have a whitish center with red edges. You may have one canker sore at a time, making only one area on your gums sore, or you may have multiple sores at the same time throughout your mouth.

While researchers don't know what causes canker sores, there may be bacterial or viral involvement. People with certain autoimmune diseases may also be more likely to have gum problems caused by canker sores. Canker sores often come back over time and are not contagious.

Gums and Chemotherapy

Chemotherapy can have a number of unpleasant side effects, including painful, swollen, and bleeding gums. Many people undergoing treatment for cancer contend with stomatitis, which causes the development of painful sores and ulcers on the gums and throughout the mouth.

Gums and Tobacco Products

Using cigarettes and other tobacco products can be extremely damaging to your gums. People who smoke are far more likely to develop gum disease. You may find that your smoking habit gives you a number of gum problems, from sensitive gums that bleed to painful sores.

Gums and Hormones

Some women find they have gum problems during puberty, menstruation,pregnancy, and menopause. The rise in hormones during puberty can heighten blood flow to the gums, making them red, swollen, and sensitive. For women with menstrual gingivitis, the gums become red, swollen, and more likely to bleed shortly before each menstrual period. These problems typically subside after the period begins. Pregnancy gingivitis typically starts in the second or third month of pregnancy and continues through the eighth month, causing sore, swollen, and bleeding gums. The use of oral birth control products may cause similar gum problems. Though uncommon, some women going through menopause may find that their gums become extremely dry and therefore sore and likely to bleed.

7 Tips to Prevent Sore, Swollen, and Bleeding Gums

1. Brush your teeth at least twice each day. Make sure you follow proper brushing technique. If you're not sure what to do, ask your dentist or dental hygienist for a quick lesson at your next appointment.

 2. Floss daily. It doesn't take more than a few minutes, but flossing may be the most important thing you can do to prevent gum problems now and in the future.

3. Eat a well-balanced diet. A balanced diet, including plenty of vitamin C and calcium, may minimize the likelihood you'll have gum problems.

4. Drink plenty of water. Drinking water, especially after eating, can help wash food off your teeth and make it less likely that bacteria will form gum-damaging plaque.

5. Say no to tobacco. If you smoke cigarettes or use other tobacco products, try to quit.

6 .Be cautious about extremely hot or cold foods and drinks. When you have gum problems, you may find you're more comfortable having lukewarm or cool foods and beverages.

7. Relax. Being stressed out raises levels of the stress hormone cortisol, increasing the likelihood of inflammation throughout your body, including in your gums

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