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DANCERS HAVE BEEN KNOCKING ON Dr. William Hamilton's door for thirty years. Hamilton is orthopedic consultant for the New York City Ballet, the American Ballet Theatre, School of American Ballet, and White Oak Dance Project. At the moment, 600 professional and pre-professional dancers seek his care.

Since the best injury is the one that never happens, care of the feet becomes critical to a dancer's success and longevity. With proper guidance, treatment, and common sense, dancers can keep their feet capable of withstanding the demands of the discipline.

Hamilton says certain foot types can make a dancer more susceptible to foot injuries. The Grecian, the most common in North America, is marked by a long second toe, which makes it prone to what Hamilton calls the "dancer's stress fracture" at the base of the second metatarsal bone. This fracture is especially common in dancers who suffer from female athlete's triad and do not menstruate. The Grecian foot is also susceptible to fracture near the little toe, which can occur when a dancer is on demipointe and rolls to the outside of the foot.

The model's foot type is very narrow and tapered. It is hypersensitive and does not absorb energy from impact very well, Hamilton says.

The ideal foot type for dancing is the broad, square peasant's foot. The lengths of the toes and metatarsals are roughly the same so that the dancer's weight and energy are distributed evenly.

"THERE ARE SO MANY [DANCERS] who are working in pain or feel they need to work in pain," says Jacqui Haas, director of dance medicine for the Cincinnati Ballet. "It's not always the case. We can narrow it down to what it is and fix it, if they are patient enough."

First, dancers get an injury assessment, with recommendations for exercise, stretching, and anti-inflammatories, Haas says. If the injury does not improve, they see an orthopedic surgeon or physical therapist for more evaluation. They may need to do Pilates for core conditioning, strength-train weaker muscles around the injured area, or get manual therapy to loosen stiff and rigid joints.

Among younger dancers, overuse injuries like shin splints and Achilles tendinitis are common. Haas insists that dancers stretch, use a Theraband, alternate heat and ice, get warm, and stay warm while they're learning new

choreography.

Overuse injuries can also waylay professional dancers. Haas says the "big three" this season are stress fractures of the fibula, extensor tendinitis (which affects the toes), and posterior tibialis tendinitis (which runs along the back of the tibia to the inside of the ankle). Recovering from a stress fracture requires dancers to hang up their shoes--for a while. Dancers with posterior tibialis tendinitis, which is linked to pronating (flat) feet, can still learn new choreography. Occasionally, they're allowed to work in sneakers, which gives their feet a rest. They maintain their conditioning through mat work, daily Pilates sessions, and workouts on the stationary cycle. A wider shoe can help dancers with extensor tendinitis, giving the foot more room to maneuver and stretch. Such dancers should also regularly stretch their gastrocnemius and soleus muscles, which tend to be very tight.

Hamilton, meanwhile, sees many sprained ankles in his practice. He also treats his share of fractured and dislocated toes, which often occur when a dancer is wearing ballet slippers. Most toe fractures do not involve the joints and heal uneventfully, Hamilton says. Standard treatment involves taping the toe to the adjacent toe, a sort of "buddy system." Injuries treated in this way usually heal in three weeks. Hamilton recommends that injured dancers always seek professional help, and he tells those on the mend to let their bodies be their guides. "We tell people, `Don't do what hurts,'" he says. "And don't take medicine to kill the pain. Mother Nature is trying to tell you something is wrong. Be active within your limits."

Dancing on an injured foot can lead to compensating injuries, says chiropractor Larry DeMann Jr., a consultant to the New York City Ballet. Dancers typically see DeMann for spine problems, which can originate with an injured foot or ankle. Without proper treatment, other body parts such as the hips and spine may begin to compensate. In turn, those areas become susceptible to injury.

After a layoff, dancers should toughen up their feet gradually before resuming their full schedule, Hamilton says. This will help minimize those annoying blisters. Hamilton recommends that they wait until the end of class to put on their pointe shoes.

Dancing on pointe has its own complement of foot-related concerns. Contrary to popular belief, pointe shoes do not cause bunions. Rather, a dancer is genetically programmed for them. "Your grandmother causes bunions," Hamilton says.

With proper training, dancing on pointe won't damage the bones of the foot. George Balanchine once told Hamilton that it takes four years of serious training before a child should be on pointe. Serious ballet training usually starts around age 8, so by age 12, girls are ready for pointe shoes. That is about the age--in girls--when the bones are mostly grown, Hamilton says.

# posted by Medical Information : 2:17 AM  0 Comments

Ever heard the adage, you're only as old as you feel? Apparently there's plenty of truth in those words since a growing number of studies have found that a healthy, active lifestyle indeed can make you look and feel years younger.

Obviously, physical fitness is beneficial at any age, but health experts say it's crucial for older people to stay active to stave off diseases and reduce the physical and mental decline associated with aging. And with nearly 80 million Americans in their 50s and another 35 million age 65 and older, it's important for those of us living out our golden years to listen.

True, exercising can keep you trim, prevent bone and muscle loss and boost your heart, lungs and circulatory system. And it certainly has valuable long-term effects on your health, such as lowering blood pressure and cholesterol levels and preventing diabetes, colon cancer, osteoporosis, heart disease and stroke.

But the benefits aren't just physical. Research reveals that regular fitness can have a positive effect on your mind by relieving depression, improving memory and rejuvenating your spirit.

A Duke University study of people aged 50 to 77 with major depression found that patients who exercised not only improved significantly, but also enjoyed relief that matched drug therapy in relieving depression. And those who continued to exercise even after the 16-week study ended had a better chance of not seeing their depression return.

One reason for the mood lift, researchers speculate, is that patients gained self-confidence and a sense of accomplishment from taking an active role in curing their depression through exercise. Another reason may be chemical. It's widely known that exercise causes our brains to produce mood-altering hormones that relax the muscles and make us feel better.

When it comes to brain function, the Duke study also found that exercise greatly enhanced patients' memory and other mental processes, such as planning, organizing and juggling different intellectual tasks at once. Another study, conducted by Canadian researchers, found that exercisers 65 and older were less likely to develop Alzheimer's disease and were less likely to experience a decline in their mental abilities.

To reap the full body- and mind-boosting benefits of fitness, health experts say you need to work out ideally 30 minutes a day at least three times a week. But what you do depends largely on your personal taste and your physical ability. (Of course, consult your doctor before you start any program.) Even moderate-intensity activities like walking, gardening, dancing or at-home exercises prescribed by your doctor or physical therapist can help you lead a longer, healthier life.

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Q These days we hear so much about obesity and the dangers associated with carrying so many extra pounds. I consider myself to be overweight, and know I should be doing something about it. But I'd like to know if there is a certain point when a person is considered to be obese? L.W., Washington, D.C.

A In a society where food portions are larger and more and more people are living sedentary lifestyles, the rate of overweight Americans continues to escalate--to the point where some medical officials describe the situation as "frightening." Researchers say nearly two-thirds of adults are currently overweight and more than 30 percent are obese.

To determine if you're obese, you'll need to know your body mass index (BMI), a measure of body fat based on height and weight that applies to both adult men and women. To calculate the BMI, the weight (in kilograms) is divided by height (in meters squared). If you only know your weight in pounds and height in feet and inches, you can use Google's BMI calculator on the Internet.

Doctors say a normal BMI is 18.5 to 24.9; a reading of 25 to 29.9 means you are overweight; and you are considered obese if your BMI is 30 or greater.

# posted by Medical Information : 2:16 AM  0 Comments

Aspirin is the original wonder drug. For a few pennies per pill, it eases pain and inflammation, thins the blood in a way that can help prevent heart attacks and strokes, and may even be useful against cancer. But it's less effective at what you probably take it for: preventing or easing post-exercise muscle soreness.

Salicylic acid, a natural substance found in plants, has been used as a folk remedy for arthritis for centuries. In looking for a kinder, gentler version, a German chemist named Felix Hoffman synthesized acetysalicylic acid, or aspirin, about 100 years ago. (P.S. He happened to work for a company called Bayer.)

Aspirin blocks a group of enzymes that synthesize prostaglandins, which are hormones that assist in pain, inflammation and blood clotting. Prostaglandins also help maintain the stomach lining, which is one reason that taking aspirin can lead to stomach irritation and, in rare instances, to ulcers or gastrointestinal bleeding. Buffered or coated aspirin can reduce this effect; alcohol can make it worse.

WORKOUT WASHOUT?

While some guys take aspirin to prevent soreness after a tough workout, it probably won't help much, says Gabe Mirkin, M.D., co-author of The Sportsmedidne Book. In fact, a study at the University of Ulster in Ireland found that taking aspirin had no effect on post-exercise muscle soreness.

If aspirin doesn't work for you, other anti-inflammatories to try include ibuprofen, naproxen and keoprofen. You could also use liniment creams or patches, or just put up with moderate discomfort as part and parcel of the muscle-growing package. "If you exercise vigorously enough, your muscles will be sore," says Mirkin. So deal with it.

Could aspirin's prostaglandin blockage interfere with muscle recovery? "That's a theoretical concern, but nobody has ever demonstrated that aspirin delays healing," Mirkin says. "There's no evidence that it's harmful for an adult athlete to take it for occasional pain."

ONE PILL, SO MANY USES

* For occasional pain. Aspirin can effectively relieve mild headaches, toothaches or joint discomfort.

* For fever. Aspirin reduces fever by signaling the brain to widen blood vessels, allowing the body to cool. Adults can take it in cases of mild flu: Drink plenty of fluids, and see your doctor if your temperature goes above 101 or lasts longer than 48 hours.

* For arthritis. Because it eases both pain and inflammation, aspirin is commonly used as an arthritis remedy. But newer drugs may be more effective with fewer side effects, so ask your doctor.

* For heart protection. Aspirin can reduce a healthy person's chance of developing heart disease by 28 percent, and the Department of Health and Human Services suggests that men over 40--or younger men with risk factors for heart disease--take it daily. (Since regular consumption increases your risk of side effects, consult your physician.) Studies have found that baby aspirin (at 81 milligrams each) is as effective as regular aspirin (325 mg) in preventing coronary artery disease, yet it provokes less internal bleeding. You may also benefit from a "booster" of a regular aspirin twice a month.

* To mitigate heart attacks. At the first sign of heart-attack symptoms (such as pain or pressure in the chest or upper body, shortness of breath, cold sweat, nausea or lightheadedness), call 911 immediately. Then chew two aspirin tablets--the anti-clotting effect will lower your risk of a blocked coronary artery.

* To protect against cancer. People who regularly take aspirin have less chance of developing stomach, lung or prostate cancers, possibly because blocking prostaglandins inhibits tumor growth. One study found that a daily baby aspirin reduces the recurrence of precancerous colon polyps by 19 percent.

# posted by Medical Information : 2:59 AM  0 Comments

A LOT OF PEOPLE jump on board the fitness movement for, shall we say, aesthetic reasons. Bigger biceps, tighter abs, firmer thighs. And that's perfectly fine. After all, the sport of bodybuilding is based on the relentless pursuit of a flawless physique.

What sometimes gets lost amid the clamor to look great naked, however, is the fact that working out has benefits that extend far beyond a beach-ready body. Just in the last couple months, still more research has emerged to support the rock-solid connection between the bodybuilding lifestyle and overall health. Here are just a few studies I came across through a great resource, the Reuters Health website (reutershealth.com).

* Working out extends your life. A study in the American Journal of Preventive Medicine found that senior citizens who exercise live much longer than those who don't. The study followed 3,206 65-plus men and women over a 12-year period and found that those who said they were physically active at least occasionally were 28% less likely to die within that period of time than those who said they got "practically no exercise at all." Even more striking: Those who worked out once a week were 40% less likely to die. The exact reason for this phenomenon is unknown, but some think exercise may have a "cardio-protective" effect for seniors, reducing their risk of cardiovascular disease, which is one of the leading causes of death in Western countries. Whatever the case may be, I think the results speak for themselves.

* Weight loss improves sex. Shedding pounds can work like a natural Viagra, according to research published in the Journal of the American Medical Association. A two-year study of 110 obese men with erectile dysfunction found that, of those who participated in an intensive weight-loss program, 31% regained normal sexual function. The men also showed improvements in several key health indicators, including blood pressure and cholesterol levels. In other words, trim waistlines are good for multiple reasons.

* Protein raises your endurance. Apparently, it pays not only to exercise like a bodybuilder but to drink like one as well. A study published in Medicine & Science in Sports & Exercise found that downing a sports drink containing carbohydrates and whey protein gives people greater endurance than using a drink that only contains carbs. Researchers studying 15 male cyclists found that when they gulped the protein drink every 15 minutes, they were able to pedal a stationary bike 29%-40% longer than they could when using the carb-only drink. They also showed fewer signs of exercise-induced muscle damage, leading researchers to believe the drink may aid protein synthesis and the repair of muscle fibers.

It's possible that extra calories in the protein drink played a role in increasing endurance, but the study's lead author, Dr. Michael J. Saunders, gives protein a ringing endorsement. Saunders himself is a competitive endurance athlete, and he now favors protein drinks when exercising.

Does all this research, not to mention thousands of similar studies, take away from the aesthetic benefits of lifting weights, doing cardio, eating a lean, high-protein diet and using quality supplements? Not one iota. But if you ever feel that your physical development isn't coming along as fast as you'd like, take heart. All your hard work isn't just improving your looks; it's making you stronger, healthier and happier, too.

# posted by Medical Information : 2:58 AM  0 Comments

AS the new year approached, you made a decision to hit the gym and sculpt the body of your dreams. Two weeks after the ball dropped in Times Square your gym bag still stood by the front door--waiting for you.

Then spring rolled around and you swore that this year you were going to wow the masses with your new physique on the annual Memorial Day weekend cruise. But once again, you wasted money on gym outfits, vitamins and supplements and a new gold membership at the hot new gym, and you're still not acquainted with the treadmill.

Now, summer is almost over and the six-pack you wanted is more of a 40-ounce. If you're finding it difficult to go to the gym and get yourself in shape, you may need a personal trainer who knows the secrets of motivating minds and changing shapes.

"Most people need challenge and motivation," says Kass English, who (with his 34-year-old brother, Tony) runs Fitness Market, Inc., a high-profile Studio City, Calif., personal training business, and their high-profile clients include Kenneth (Babyface) Edmonds, singers Chante Moore and Kenny Lattimore, singing group B2K and gospel recording group Mary Mary. "If you have high expectations of yourself, then it's good to have a coach."

Personalizing is one of the keys that trainers use to deliver the best results to their clients. No two bodies are the same, and people usually don't want to work out the same way, Tony English says. Trainers take clients' goals, schedule and workout preferences and create a routine that will fit into their lives and produce the results they want.

Motivation and communication are other tools that trainers use to help their clients. Trainers keep their clients focused on their goals instead of giving in to the everyday distractions--from the 99-cent pack of potato chips at the gas station to a gourmet buffet at an overseas business luncheon. "It's easier and it's convenient to get out of shape now," Tony English says. "People nowadays are more international and it's convenient to go out of the country and wine and dine. You have to make sure they make the right choices."

Larry Nash, owner of Larry Nash Fitness in Chicago, has been a certified personal trainer for more than 10 years and says there are many benefits to having a personal trainer help you achieve your goals.

"The benefits are having someone who can assess your needs, what your health and workout history is and how much time and effort you want to put into it," Nash says.

A good personal trainer will work with clients and take all the guesswork out of exercising, says Lawrence Ester, a Chicago personal trainer for more than 20 years who designs programs for people of all backgrounds, shapes and sizes. "You have to work with your clients," he says. "You have to be an example for them instead of just saying, `Do 20 of these.' If they've never [worked out before], then it's not easy to do."

A good trainer, Tony English says, will also understand that different people need different motivations in order to work out. Some people want a drill instructor directing them through different exercises. Some want a teacher who will explain how each exercise works the body. Others like the feeling of having a buddy to support them and encourage them while doing a difficult routine.

The English brothers say that personal training is more than just an hour or two in the gym three days a week. Taking the "personal" part seriously, trainers create nutritional regimens for their clients that help aid in the fitness process. Trainers also make themselves available for clients outside of the gym to make sure they don't cheat. And with clients who include entertainers with upcoming video or photo shoots, a trainer's phone can ring all day.

"Some people call for food; some people call for exercise; some people call for both," Tony English says. "Some people even call me when they are about to make a bad choice and just need to hear someone say, `Hey, you know what? Don't eat that. Make a better choice.'"

Does all this interaction, personalization and motivation work? You bet it does, say Tina and Erica Campbell of the gospel-singing duo Mary Mary. The Campbell sisters worked with the English brothers for a couple of months in preparation to promote their new album, Incredible, and both sisters say that they are pleased with the results.

"What's really great is watching your body change," Erica Campbell says. "The first two weeks you're like, `Okay, what am I doing this for?' About week three, for me, I started to see a little change, and it motivated me a lot."

The trainers had Tina and Erica in the gym training for three hours a day in the morning--an hour of cardiovascular exercise, an hour and 15 minutes of weight lifting and abdominal exercises, and stretching at the end. The nutritional and fitness routine may seem grueling at the beginning, but the sisters quickly adapted to it, Tina Campbell says.

The nutritional aspect is important, Ester says, because "without it, you're wasting your time. You have to know how to fuel your body."

# posted by Medical Information : 2:57 AM  0 Comments

They know how to handle those difficult lays

According to Golf Magazine, players with low handicaps are more than twice as likely to have had sex on a golf course.

Suggested brand name: `Blitzen'

A Norwegian company announced plans to distill an alcoholic beverage from reindeer milk.

Some things are worth the wait. Really. Trust us. No, really.

A plastic surgeon said that a vacuum device intended to enlarge women's breasts really can create an increase of up to one cup size, but that few women would commit to wearing the thing for the required period of 10 hours a day for 10 weeks straight.

Just don't give those Hacky Sack guys any ideas

The family of late Frisbee designer Ed Headrick honored his wish that his ashes be formed into memorial flying discs.

Like we always say, it helps to have a goal in mind

In a Wall Street Journal article, world pizza-, ice cream- and french-fry-eating champion Ed "Cookie" Jarvis--who weighs 420 pounds despite working out in a gym for two hours a day--announced his intention to lose 140 pounds in hopes of winning more contests. Many recent gluttony competition have been won by skinny guys, who can put away food more quickly.

Coming soon on ESPN2: Extreme Gardening

Enthusiasts in Britain and New Zealand are attempting to popularize "freestyle wheel-barrowing," in which the one-wheeled builder's tool is used to perform skateboard- or dirt-bike-style tricks.

Shaq played it once, and they're still trying to get the ceiling fixed

Cable channel TNN introduced "SlamBall," a new sport in which players dunk basketballs by jumping on trampolines.

They're fierce competitors, though on the small side

According to a CNN report, parents who want their offspring to be sports stars are enrolling kids as young as 2 in tennis, soccer and golf schools.

Good advice for all you young athletes out there

When asked about his club's remarkable three-year winning streak, the manager of High Times magazine's softball team said that "the secret for us personally is that we don't go out on the field too stoned."

You should see him spin a basketball on his hat

In a presentation in St. Peter's Square al the Vatican, Pope John Paul II was named an honorary Harlem Globetrotter.

Next research subject: `coyote arm'

Scientists at Glasgow University in Scotland conducted a study on the "beer goggles" effect, discovering that after having about three drinks, students find members of the opposite sex 25 percent more attractive.

All hail our great and powerful ruler, Mickey

By helping a protein called beta catenin work better, scientists at a Boston hospital doubled the size of the cerebral cortex in mice's brains.

Why Anna Nicole Smith can't get a date

A study published in the New England Journal of Medicine found that people who are allergic to peanuts can have dangerous reactions from just kissing someone who had eaten peanut butter within the past six hours, even if the other person had brushed his or her teeth.

At least that's what they're telling their girlfriends

Scientists at the State University of New York claimed their research shows hormones in men's semen act as an antidepressant for women.

I don't know what that is, but it isn't bamboo

To help get shy giant pandas to reproduce, Chinese breeding officials have been showing them "educational films" of other pandas mating.

Who's really getting fat? Lawyers

* A Delta Airlines passenger threatened to sue after being forced to endure a squished ride in a set next to an obese man.

* Overweight passengers threatened to sue Southwest Airlines when it announced it would start charging double for people who couldn't fit in a single seat.

* A New York City man filed a class-action suit against major fast-food companies, blaming them their customers' obesity.

Then again, maybe the lawyers are right

A frozen-food manufacturer actually managed to make french fries less healthy by bringing out sugar-sweetened chocolate and cinnamon versions. In a newspaper article, an executive said that to come up with the new flavors, "we asked kids what would make them want to eat more french fries."

Some of you out there aren't trying

An Illinois coroner had to order hydraulic lifts and larger storage facilities because of the increasing number of deceased people whose bodies weigh more than 500 pounds.

Unhappy meals

* Humanitarian groups criticized McDonald's franchises in Norway for introducing a flat-bread burger called the "McAfrika," saying it was insensitive at a time when parts of Africa are threatened with famine. The chain apologized and allowed the groups to put donation boxes in restaurants where the burgers are sold.

* Humanitarian delegates to the Earth Summit in South Africa, organized in part to discuss how to end world hunger, were criticized in the media for dining at mealtimes on such foods as lobster, caviar, foie gras and champagne.

# posted by Medical Information : 2:32 AM  0 Comments

WHAT YOU'D GET IF YOU ADDED ANNA KOURNIKOVA TO WILLIAM "REFRIGERATOR" PERRY (APART FROM MAKING THE FRIDGE EXTREMELY HAPPY)

Dallas Cowboys offensive lineman Aaron Gibson became the heaviest player ever in the NFL after weighing in at 410 pounds.

THAT'S ONLY IF YOU DO IT RIGHT

A Dutch doctor claimed to have discovered what he called "post-orgasmic illness syndrome," in which men suffer from sweating, extreme fatigue and eye irritation for several days following sex.

PROBLEM SOLVED

At the opening day of the recent U.N. World Food Summit--a conference in Rome dedicated to combating international hunger--3,000 delegates were served a meal of foie gras, lobster and stuffed goose.

AT 325 DEGREES BELOW ZERO, HE CAN STILL HIT BETTER THAN THE TAMPA BAY DEVIL RAYS

Tributes to baseball legend Ted Williams were marred with controversy when his son arranged to have his remains cryogenically frozen.

SEE, THEY REALLY DO PICK THE MOST INCONVENIENT TIMES

A hiker stranded in an Andes blizzard who couldn't ask for help because his cell phone had run out of prepaid minutes was saved when a telemarketer called attempting to sell him more.

COMING SOON: MEN'S FITNESS FOR TODDLERS

Worried by a study showing that almost a quarter of British kids under age 4 are overweight, the BBC announced plans to release a Teletubbies workout video.

FAST-FOOD FUN

HEART DISEASE CAUSED AND CURED UNDER ONE ROOF!

A survey found that more than a third of America's leading hospitals contain fast-food restaurants.

NOBODY EXPECTS THE SPAMMISH EGG McMUFFIN!

Capitalizing on Hawaiians' fondness for a certain canned-meat treat, McDonald's restaurants in the state began serving a breakfast meal consisting of eggs, rice and Spam.

# posted by Medical Information : 2:31 AM  0 Comments

Ask an American vegetarian about Quorn, and the most likely answer you'll get is: "What's Quorn?" Ask a British vegetarian, and you'll probably get a more enthusiastic response because Quorn (pronounced "kworn") has long been the most popular meat substitute in Britain. Then ask Michael F. Jacobson, executive director of Washington's Center for Science in the Public Interest (CSPI), and you'll hear that Quorn, introduced in America in January 2002, is a public menace that literally makes people sick to their stomachs.

CSPI--best known for its campaign against Olestra, the controversial fat substitute--has formally appealed to the Food and Drug Administration to remove Quorn from American stores and urged grocers not to sell it. CSPI claims its actions are based on science. But VT has reviewed the evidence for this assertion and found little foundation for it.

The history of Quorn dates to the 1960s, when many social scientists feared that the rising population would soon cause a world food shortage. Researchers began looking for new sources of protein and found a promising possibility in a fungus called Fusarium venenatum. By fermenting this fungus with a few familiar ingredients--water, glucose syrup and various nutrients--it could be rendered into "mycoprotein," a food that is 50 percent protein, 25 percent fiber and cholesterol-free.

Over the next decade, mycoprotein was subjected to more than 100 scientific studies. For a year, it was fed to beagles, who thrived on it. Generations of rats raised on it proved to be just as healthy as rats could be. In 1985, after a series of trials on people, mycoprotein was declared safe in Britain, and the Marlow Foods company introduced Quorn in faux beef and chicken flavors. Since then, 15 million Europeans have purchased it with no significant public health complaints. But when it hit US shelves at the beginning of 2002, CSPI raised alarms.

Why? Marlow is partly to blame. The company feared that many customers might be reluctant to buy a product made from a fungus. Most people eat fungus-based foods every day: Yeast is a fungus, as are mushrooms. Still, the word has an unappetizing ring. So Marlow labeled Quorn as a food "made from an unassuming member of the mushroom family."

This would have been a fine solution except for one problem: It's not true. All mushrooms are fungi, but not all fungi are mushrooms. So CSPI filed a complaint with the FDA, and the labeling was changed. This was a genuine public service for which CSPI could be applauded--if only the organization had thought to stop there.

Instead, the group began making terrifying charges against Quorn. Jacobson announced that a "key study" conducted in 1993 revealed that " as many as 10 percent of 200 volunteers experienced vomiting, nausea or stomachaches after eating Quorn ... compared with 5 percent in a 100-volunteer control group."

In truth, the study collected information on every conceivable sort of tummy upset. But CSPI focused strictly on the symptoms that made Quorn look bad. For instance, the control group suffered much higher rates of diarrhea than those who were fed Quorn. But, for reasons Jacobson declined to explain in an interview, that result was simply ignored in CSPI's report.

Jacobson did admit that there are "many ways of looking at [the evidence]." He called particular attention to the number of people in the study who experienced vomiting while eating Quorn. There were four such cases, or 2 percent--a far cry from the alarming 10 percent implied in CSPI's public charges. Nonetheless, Jacobson contends, "It may be 2 percent of consumers vomiting due to Quorn."

Not likely. The authors of the study did follow-up tests on the people who got sick, concluding that just one was "intolerant" of Quorn and a second "possibly" so. Another study was conducted and showed no substantial adverse reactions, and doctors at London's Royal Brompton Hospital tested Quorn for potential allergies and found virtually nothing of concern. So the health risks of Quorn appear to be pretty small potatoes.

Jacobson admits that numerous foods currently on the market pose far greater health risks than Quorn. Nut allergies, for instance, plague 3 million Americans, and according to the National Institutes of Health, "cause the most severe food-induced allergic reactions," including death. And beef and cheese, Jacobson says, "kill far more people" through heart disease.

So why the campaign? Quorn, Jacobson argues, should be held to tougher standards simply because "it's a new food." Of course, he's entitled to his opinion. But is it really fair to deny people the opportunity to try Quorn simply because it's new?

And in case you're wondering how Quorn tastes: Even a CSPI report admits its flavor is "fine."

Charles Hirshberg is news editor of Popular Science.

# posted by Medical Information : 2:29 AM  0 Comments

IF you are one of those people who would like to get into shape but whose idea of a good time does not include pumping iron in a gym, this article is for you. If you feel guilty because you know you should exercise to keep your body fit but somehow never seem to have enough time or the inclination to get off your you-know-what, feel guilty no more. Instead, follow the tips on these pages on how to acquire a toned and fit body the (almost) painless way without spending grueling hours at a spa. In fact, you don't have to make any drastic changes in your current lifestyle. Simply build some exercise into your regular routine.

You can start with your morning shower. This daily ritual offers a perfect opportunity for exercise. But since bathtubs are frequent sources of accidents, do not exercise in your tub until you are absolutely sure that it has a slip-proof floor or slip-proof bathtub mat.

Once you have finished the lather cycle and started to rinse, it's time to begin the exercise. Face the opposite wall of the shower, about three to four feet from the wall, lean forward until your outstretched hands touch the wall, then, without bending your body, do as many push-offs as you like, remembering that the more you do, the better the fitness results. In the end, you'll wind up not only squeaky clean but with firmer arm, chest and shoulder muscles.

With fitness on your mind, you should now take stock of how you are doing when it comes to walking, since a brisk 30-minute walk each day is one of the most beneficial aerobic exercises on the physical fitness map. Conversely, one of the biggest obstacles to physical fitness is people's habit of totally relying on the automobile to get around, even if where they are going is only two blocks away. So if you fall into the category of people who can't make it to the neighborhood grocery store without using the car, rediscover your legs and the joy of walking. Resolve to use the car or public transportation only for longer distances and walk instead. If your job is within walking distance, walk! If not, use the bus only part of the way and walk the rest.

If you happen to own a dog, you have an excellent opportunity to combine the chore of walking your pooch with some serious fitness-enhancing moves. All you have to do is crank up the pace. Instead of your usual sauntering, change to a brisk aerobic gait. You can be sure Fido won't mind getting out of the snail's pace rut.

What is true for automobiles is also true for several other mechnical conveyances, such as elevators and escalators, and moving walkways at airport terminals. All were designed to make life a little easier, but in the process they have kept people from getting the exercise they need. Since walking is something you can't do too much, avoid mechanical aids like the plague whenever possible. Instead of the elevator, take the stairs whenever it is safe to do so. Don't let the fact that your apartment or office is located on the 30th floor of a high-rise building deter you from taking the stairs. Just use the elevator part of the way and walk as many steps as your legs can handle. The rewards are just a few steps away since nothing firms up thighs and calves better than regular walks up and down stairs.

Among the most ignored opportunities for improving physical fitness is television time. If you are a couch potato who spends hours in a near-catatonic state watching your favorite programs and your waistline spread, get a hold of yourself and come alive. There are countless ways of working on your body while you watch. Once you've overcome your inertia, you may try stretching exercises, push-ups and sit-ups, etc., While watching A Different World or The Oprah Winfrey Show. If push-ups and sit-ups prove too exhausting or too distracting, you can utilize the time firming up your arms by doing curls with lightweight dumbells or by squeezing the willies out of grips.

Other in-front-of-the-TV-set exercises are head rolls to limber up neck muscles, leg lifts from a sitting position and whatever else comes to mind.

Another opportunity for giving your body a much-needed workout on a regular basis is when you are shopping at your neighborhood grocery store. Instead of chauffeuring your bags home in your car, consider schlepping them yourself. You'll be surprised how much a 10-minute walk with weights will do to enhance your body's overall fitness and tone. Just be sure that the weight is equally distributed between your two arms and that you walk erect with your stomach pulled in while carrying your load. Under no circumstances should you ever carry a bag (or any load, for that matter) above your waist, since this puts undue stress on your spine and could result in painful lower back problems.

If in the past you have regarded taking care of your lawn as a hated but necessary evil, you may boost your enthusiasm for yard work by approaching the chore as a workout designed to enhance your physique. To get the maximum benefit out of mowing your lawn, leave the power mower in the shed and, instead, power the hand-operated mower yourself. After you have worked up a decent sweat and given your body at least 30 minutes of sustained exercise, you can finish the job with the power mower. Once you've become hooked on the exercise, you'll no longer regard mowing as an unpleasant chore. The inevitable result will be a better looking body and a better looking lawn.

# posted by Medical Information : 3:18 AM  0 Comments

FEBRUARY 14, 1995, is a red-letter date on my workout calendar. Not because it was Valentine's Day, but because for nearly six years afterward, that Tuesday was the last day on which I didn't exercise. Yes, it's true: I worked out for more than 2,000 consecutive days.

Several personal factors fueled my no-rest-for-the-weary streak, including an unexpected divorce, but the main reason I didn't skip a day of rowing, running, swimming, mountain biking or weight training was that I feared if I took one day off, it would lead to two. Then two days would become a week of sloth, which would become two weeks, then a month, until I turned into a full-fledged slug. It took a three-month, world-tour honeymoon to break me of my habit.

Somewhere between Madrid and Mongolia, I realized that if I insisted on maintaining my streak, I'd return home without my new husband. Jack doesn't quite share my commitment to exercise, so it would have caused some friction, to say the least, if I'd continued to skip chapel tours and museum excursions in favor of five-mile runs.

On a four-day train ride into Siberia, when I couldn't even squeeze in a touristy power walk, I also realized something else: My quads weren't always subtly aching and my back wasn't in spasm when I turned too quickly. Not only that, but when I finally did get to run, I felt a new burst of energy. It's crazy, but I had to travel clear around the world to realize the value of kicking back.

It's a lesson, experts say, that every fitness buff needs to learn. "One of the big fears of very active people is that they'll lose fitness if they take time off," says Cheryl Kruse Shwe, owner and head coach of Run 4 Life in San Francisco. "But the opposite is true: Rest and recovery allows you to move to a higher level of fitness."

Top athletes know well the power of rest. "There are no elite athletes who are continuous motion machines," says Gale Bernhardt, a Colorado-based coach and the author of Training Plans for Multisport Athletes (Velo Press, 2000). They all incorporate rest because they know it will make them healthier, stronger and faster. Recreational athletes need to follow suit, Bernhardt says.

Rest is essential because it allows your muscle tissue to rebuild. "This recovery phase lets your body repair tissues and synthesize proteins," explains William J. Kraemer, PhD, a professor of exercise physiology at the University of Connecticut at Storrs. "Otherwise, your body is always in a state of breaking things down."

While you can't see these processes working, you will feel the results. Your body will feel rejuvenated, and you'll feel newly motivated. You won't have muscle aches and joint pains. You'll have fewer, if any, overuse injuries. You'll sleep better. "Rest is like a pit stop: It gives your body the time to put everything back together--even better than when you pulled into the pit stop," Kraemer says.

Before you head for the couch instead of the gym, however, know that rest doesn't always mean total inactivity. There are two types of rest: complete rest and active rest. A day of complete rest means no exercise, just going about your daily living--going to work, grocery shopping, hanging with friends or family, watching some tube. Active rest, as its name implies, involves doing some activity--either something different from your main sport (swimming instead of running, for instance) or a shorter, easier version of your usual workout.

Some coaches and athletes believe strongly in taking one day of complete rest each week, whereas others think active rest is more effective. Different athletes respond to different training programs, and the rule of thumb for rest may also vary by sport. So experiment to find out what works for you, and listen to your body on a daily basis. If you haven't scheduled a rest day but feel sluggish or achy, take the day off. It doesn't mean you're lazy; it means you're smart.

THE RULES OF REST

For endurance athletes and cardio devotees, the type and quantity of rest you need depends on several factors, including your age, sport, years of experience, personality, medical history, previous injuries and training goals. The older you are, for example, the more active rest you need. "Active rest becomes a critical part of maintaining athletic longevity," says Nancy H. Cummings, MEd, coordinator of research at the USA Triathlon National Training Center in Clermont, FL, and a competitive track-and-field athlete who just turned 40.

Cummings says younger athletes who are newer to their sports also need extra active rest because their bodies haven't had time to adjust to the demands of their sports. Runners, volleyball players and other high-impact athletes also need more recovery than people who do lower-impact activities such as swimming. As a general rule, all exercisers should take an active rest day--if not a day of complete rest--at least every seven to 10 days. Your workouts should vary in intensity and you shouldn't do more than two superhard workouts a week.

# posted by Medical Information : 3:15 AM  0 Comments

Q My mother, who is 75 years old, has had high blood pressure for years. She has been able to control it with medication, what she calls a "water pill." I was wondering, exactly what is a "water pill?" And with so many new medications available on the market, should my mother stick with it or should she try something else? J.K., Charlotte, N.C.

A When it comes to treating high blood pressure and preventing its complications, new studies indicate that diuretics ("water pills") are at least as good, and perhaps better, than some new medicines.

Doctors say there are about 50 million Americans who have high blood pressure, which is a major risk factor for heart attack and stroke. Researchers suggest that diuretic pills, which eliminate excess sodium and water, should be the first medicine prescribed to treat high blood pressure. Even in cases where multiple medications are recommended, medical authorities say one of them should be diuretics.

If you are still concerned about your mother's medication, have your mother talk to her doctor. But based on the findings in the recent study, she might be better off with the "water pills."

# posted by Medical Information : 3:11 AM  0 Comments

Everyone has a story: the 16-year-old who ended up in the emergency room doubled over with abdominal pain; the dancer who had to leave company class because his stomach was killing him. They didn't want to miss class, or rehearsal, or a performance, so they did what many dancers do: They made swallowing a handful of anti-inflammatories a way to get through the day without pain. It wasn't injury that sidelined these dancers; what took them out of the studio or off the stage was overuse of a drug they no doubt perceived as harmless. And while anti-inflammatory medications have a place in a dancer's medicine cabinet, more is not always better.

When a person is injured, the body makes chemicals that cause inflammation, making nerves more sensitive to pain. The inflamed area may also become red, swollen, and warm. Nonsteroidal anti-inflammatory drugs (NSAIDs) block those chemicals, thus decreasing pain. NSAIDs are used to treat both acute and chronic injuries. People with acute injuries usually take them in higher doses, but for shorter periods of time. Dancers use them primarily for chronic overuse injuries, such as tendinitis or overstress injuries like ankle sprains. (Steroids, which block inflammation by suppressing the immune system, have serious side effects and are used primarily to treat certain diseases, such as lupus.)

There are thirty to forty medications that work by blocking inflammation, according to Dr. Mark Sinnreich, an orthopedic consultant and lead medical consultant to the Miami City Ballet. Over-the-counter nonsteroidal medications include aspirin, naproxen (Aleve), and ibuprofen (Advil, Motrin). Prescription anti-inflammatories include Vioxx and Celebrex. Even though some NSAIDs are available over the counter, dancers should always consult a doctor first before popping the pills. People react differently to different medications and different dosages.

Overusing medications can occur in several ways: taking more than the recommended dosage at one time, taking the next dose sooner than directed, or taking more dosages per day than directed. "Self-medication, certainly when done inappropriately, can have negative consequences," says Dr. Elizabeth Joy, a sports-medicine physician who treats dancers from Ballet West and the University of Utah in Salt Lake City.

Some dancers wake up in the morning and pop the pills as a matter of course, bracing for the day's aches and pains. What they don't realize is that even casual overuse can spell trouble. Whether over-the-counter or prescribed, these drugs can have potentially serious side effects. The most common is an upset stomach, usually described as a constant ache. Overuse can lead to gastritis (irritation of the stomach lining) and ulcers. Symptoms include nausea, abdominal pain, and black stools (a sign of internal bleeding). With normal use, gastrointestinal problems occur in 4 to 6 percent of the cases, depending on the medicine, Sinnreich says. Overuse increases that percentage. These medications should be taken with food to minimize side effects. Avoid alcohol, coffee, or other caffeinated drinks, which can also irritate the stomach lining. Take only the minimum required amount.

Prescription anti-inflammatory medications have been chemically modified to reduce stomach irritation, making them a godsend for dancers with premature arthritis, Joy says. However, they aren't without risks; they may be associated with increased risk of strokes and heart attacks. According to Sinnreich, people with certain health conditions--ulcers, kidney, liver, or heart disease, compromised immune systems, high blood pressure--should not take anti-inflammatories.

Sinnreich keeps active dancers on anti-inflammatories for short periods; those who take them long-term should get blood tests every four to six months to monitor their kidneys, liver, and bone marrow. Joy says a reasonable guide is to use the drugs as directed, for seven to fourteen days. Dancers should see their doctors if their injury worsens or if they want to take the medications beyond that time.

Self-medication can be risky for other reasons. Joy says, "What the medication does is mask some of their symptoms. A minor injury becomes major." A stress fracture is a good example. What may start off as mild discomfort in the foot and shin may worsen to the point where the dancer must take six weeks off. Ignore Achilles tendinitis and the tendon can rupture.

Cody Brazos, director of physical therapy at the Houston Ballet, says some dancers prefer not to take anti-inflammatories at all. Others choose alternatives like ultrasound, massage therapy, or acupuncture.

Principal dancer Jeffrey Rogers of Ballet West has suffered chronic bursitis, patellar tendinitis, a rotator cuff injury, and back spasms in his eighteen-year career. Under his doctor's guidance, he took over-the-counter and prescription anti-inflammatory medications. He also received acupuncture for his back trouble.

The drugs helped, but Rogers, 37, says he should have taken time off to let his back heal properly. He shares that lesson with younger dancers who dance through injuries, afraid of being left behind. "Don't let yourself slip into being a martyr for the art," Rogers tells them. "You benefit the art more by taking care of yourself."

# posted by Medical Information : 2:27 AM  0 Comments

Older adults who live in a select number of Edmonton seniors' residences attend a new fitness and health promotion program, Active Anytime Anywhere, thanks in part to the efforts of healthy aging resource nurse Dorothy Gilbey in Capital Health region.

Several years back, the lack of exercise programs for disadvantaged seniors incited Gilbey to pull together representatives from seniors' and other community organizations. Their goal was to find a way to provide exercise programs for seniors living in seniors residences and eligible for rent subsidies. Today, Active Anytime Anywhere, an 11-week two-session per week program, does just that, operating in 11 seniors' residences and drawing up to 25 participants for each combined exercise and health promotion session.

The program brings together community health nurses practicing in Capital Health and occupational and physical therapists from the region's Community Rehabilitation Program (CRP) into working partnerships. While registered nurses run health clinics in seniors' residences, CRP manages and operates Active Anytime Anywhere. Therapists bring their expertise to increase seniors' safety, assessing their homes for risk of falls and equipment needs such as rails. They also help seniors learn to use exercise bicycles and treadmills.

It's independent work yet "you learn very quickly to partner," says Gilbey, referring to the connections instrumental to her work. Her partnerships have introduced mini-buses in the southeast Edmonton Bonnie Doon neighbourhood to enable seniors to readily travel from residences to the supermarket and the mall. Senior volunteers assist at flu clinics, knitters create baby blankets and sweater sets for Health for Two, and one senior has knit expandable uteruses for pre-natal classes.

Gilbey has championed physical activity for seniors since 1988 and admits that meeting their needs is challenging. Many seniors aren't sure what they can do, fitness-wise. They often suffer chronic health conditions, have limited access to transportation or they may live 011 a very restricted income - all factors that prevent them from attending community fitness programs. Supports to encourage their participation in physical activity classes are crucial, says Gilbey. Active Anytime Anywhere was designed to overcome those barriers.

Each session has two components. Certified instructors lead fitness activities in the first hour and occupational and physical therapists teach health promotion topics in the second. Participants learn about arthritis, stress management, osteoporosis, depression, foot and back care and more. Three outings are also scheduled; groups often choose lawn or lane bowling, picnics, and swimming.

Active Anytime Anywhere was designed to encourage participants to make lifestyle changes and to maintain active living once the program is over, says program coordinator Lyne Bourassa. Social support, group work and time to socialize are built into the program, ingredients that encourage active living.

Nurses are integral to program promotion because they address physical activity at every health assessment says Gilbey. "We even encourage simple strategies like one neighbour picking up another on her way to class especially for those with memory problems who might forget to go."

The program is contained in an Older Adult Resource Kit sold by CRP. The health promotion component comes with outlines for each topic, facilitator tips, and information hand-outs. Nurses can present the program to seniors' groups with minimal preparation and confidence in the kit's material. A one-hour video that is a model of a fitness class can stand alone or be used by professional fitness leaders or seniors with physical fitness leader certification.

According to an evaluation conducted by Capital Health, participation in this three-year old program has helped seniors become more ambulatory - reducing their reliance on walkers and canes. Dorothy recalls one patient who had one leg in a cast but who continued to exercise and energetically kept the other three limbs in motion. Participants report decreased levels of depression and minimized effects of chronic physical conditions. Some sites even reported that smoking decreased, an unanticipated spin-off.

Capital Health's HART (Healthy Aging Resource Nurse Team) nurses will soon deliver a nutrition component with a nutrition risk assessment and weight management information. Plans are also underway to expand the program to more sites while searching for ways to meet costs.

As to Gilbey, her involvement in the steering committee for Active Anytime Anywhere has benefited disabled adults of all ages. She helped launch an exercise maintenance program for people with various disabilities - stroke, multiple sclerosis, Parkinson's disease - at a recreation centre in her daughter's community. These individuals had attended a therapeutic physical activity program but no follow-up maintenance program was in place. Her experience prompted her to suggest ways to attract recruits and the program currently operates at capacity.

# posted by Medical Information : 2:26 AM  0 Comments

IF YOU'RE A DANCER, CHANCES ARE you're training more than your body these days. The mind-body connection is the basis for many conditioning and therapeutic techniques, and there's something for everyone--but the choices can be confusing. They range from active therapies, where the dancer is led in a movement form (Pilates, Body-Mind Centering, Alexander Technique, or Zena Rommett Floor-Barre Technique) to the passive forms, where a bodyworker treats a dancer by using physical touch (Myofascial Release, The Trager Approach, and Cranio-Sacral Therapy).

As a dance physical therapist and Pilates trainer, I'm often asked which therapy approach is best. While a "magic bullet," all-purpose therapy doesn't exist, some guidelines can help you to choose which one is best for you today.

Your physical needs will vary throughout your dance career. Rarely have I met a dancer who never had a career crisis, so plan ahead: Learn about therapeutic techniques and find bodyworkers you trust before that eleventh-hour emergency hits.

Increasingly, academies and dance studios are exposing young students to body therapies earlier in their dancing lives. Some have annual physical therapy screenings for dancers. Your dance studio might be a good place to get recommendations for the right class or bodyworker for you.

But first, take some time to think about what you want from the therapy. Is it flexibility? Or is your body type the loose-ligamented "noodle" that needs muscle toning? At what stage are you in your career? If you're starting out, you may want slower, dance-direct training. More experienced dancers may want to vary their physical experience in order to prevent overuse injuries such as tendinitis. Do you need guidance working through or recovering from an injury?

Once you've defined your goal, think about the practicalities. Do you need individual attention, or can you experiment and be a part of a class? Generally, starting in a class is best. That way you can see the movement style of the therapy form and the teaching style of the instructor. Does the instructor observe carefully and give individual corrections? Do the participants move with control and are they able to follow the instructor's directions? Will the instructors let you be a dancer, modifying the technique to suit your needs, or would they prefer a full commitment to their movement form? Also, be sure to ask permission to observe before joining in.

How full is your dance schedule? The more hours you dance, the more you may need "other hands" to help you out. For instance, passive therapies such as Myofascial Release and Trager can relieve an overworked summer-intensive student or Nutcracker dancer.

KNOWING WHICH THERAPIES IMITATE your dance form can help you in your focus. Pilates and Floor-Barre tend to concentrate on direct toning and conditioning for dancers. However, consider where you are in your dance training.

Former San Francisco Ballet dancer and Pilates trainer Sara Sessions says it is very important that injured elite ballet dancers choose body-therapy movements that do not strictly imitate dance movements. In this way, they can open up their movement vocabulary to form a new movement strategy and break the cycle of chronic injury. She also advocates an environment where advanced dancers feel safe to fail as they experiment with new ways to move. Former San Francisco Ballet soloist Kathleen Mitchell, now an SFB School instructor, favors the cross-training of Swiss-ball and swimming. In this way, other motor patterns and muscle groups can give a balancing effect and ward off injuries.

One benefit applies to all the mind and body therapies, whether active or passive: A stillness, quietness, or rhythmicity helps create a flow, a centering effect, and a sense of calm. This helps dancers by countering the effects of the fight-or-flight response of the sympathetic nervous system, or even the overstimulation caused by a long academic year or performance season.

Mind-body therapy experience can enhance your internal focus, optimizing your physical expression and healing potential. Movement guidance and the hands of others can help you not only work through a physical problem but also lead you down a path of self-discovery. The body follows where the mind leads.

# posted by Medical Information : 2:25 AM  0 Comments