Health-and-Fitness online information.

I am sure you have all heard the expression: "if it's to be, it's up to me." It's a great expression when you apply it to taking charge of your health and fitness. Another good expression is: "You are what you eat." Eight years ago I made a decision to start taking better care of myself and I have never looked back. I believed then and still do that it was a lifestyle change--a permanent change. I could never go back to eating the way I use to. I had to take a hard look at my lifestyle and the bad habits I had developed. I wanted to start physically feeling better and I knew in order to do that I needed to take charge through diet and exercise.

Making a decision to change the behavior, i.e., eating and exercise habits was the easy part but actually working up a plan on how to change the behavior and implementing that plan was "much" more difficult.

My first plan of attack was to begin by lifting weights, but I had never worked out at a gym before. I knew nothing about the exercise equipment and was always intimidated by the whole "gym thing." I met with a staff member at a base gym and had her educate me on the weight equipment, adjustments, and how each piece of equipment worked and the muscle group each machine targeted. The next thing I did was attend a 6-week health and wellness seminar put on by the Wellness Center on base. Boy was that an eye opener. I learned that what I thought was a serving was in fact two or more servings. I was consuming too many calories each day and did nothing to burn them off.

Armed with the knowledge about exercise and diet, I began to take charge of my health and fitness. The staff member at the gym encouraged me to begin keeping a journal of my weight training and the educator at the Wellness Center also encouraged me to keep a food journal. Slowly over the next year my journal showed great progress reflecting the gradual weight adjustments I made to each piece of equipment and the weekly tracking I did to document my progress. Not only did I begin to feel better, I had much more energy, and mentally, my attitude about life was "much" improved. I was taking charge and the empowerment of taking back control of my health and wellness felt great. The real benefit of keeping a journal is that it validated my progress (at least visually on paper). Physically I began to see changes in my shape as well. I began to tone up and had a little muscle definition in areas I never had before.

On the nutritional side of this plan, I also began to take a hard look at what I was eating. In the past, when I would eat out, I made the best of it. I was always treating it like I was celebrating something and treating myself to some good ole fattening, delicious, high calorie goodies. I ordered whatever my heart desired and usually made poor nutritional choices. Now, on most occasions (not all) I try to make the sensible choices. My weakness is Mexican food and all my friends know it. I sacrifice the cheese and sour cream (on most occasions). I still eat the chips and salsa but not as many as I use to. My favorite expression is: "If I eat it today, I wear it on my thighs tomorrow" So when I go out to eat now, I think about the high calories in particular foods and try to do my best to select the healthier items from the menu.

It feels good to take charge of my health. I feel stronger, I sleep better, and my attitude about life is "much" improved. Taking charge of your health and wellness is empowering. Make a commitment to change your exercise and eating habits. Make a lifestyle change. You'll be glad you did.

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Assets to be acquired by HFC consist primarily of client contracts, proprietary wellness, lifestyle and health promotion programs and other health and wellness services of the HFS Division, the company said.

Johnson & Johnson Health Care Systems will retain its Integrated Behavioral Solutions business unit, and will license certain Behavioral Solutions methodologies to HFC for use in its business. As part of the transaction, HFC will enter into a multi-year management contract with another subsidiary of Johnson & Johnson under which HFC will manage 30 Johnson & Johnson affiliate sites, making J&J and its affiliates HFC's largest client.

As a result of this acquisition, HFC said it will have the largest market share and geographical presence in the industry, and will be well positioned to continue serving all of its existing clients together with those of the HFS Division, and to build new business. The closing is subject to conditions that the parties are endeavoring to satisfy within the next 45 to 60 days.

"This transaction will make Health Fitness Corporation the leader in the worksite wellness and corporate fitness industry," said Jerry Noyce, Health Fitness Corp. CEO and president." "As companies seek relief from their rising health care premiums and medical costs, they increasingly look to their health and wellness program providers to deliver a more complete range of health enhancement offerings. We are tremendously excited about the opportunity to broaden our program offerings by integrating the Health & Fitness Services division of Johnson & Johnson Health Care Services into Health Fitness Corporation. Employers want programs that produce quantifiable results. We have a greater opportunity to impact those trends by combining our existing program offerings with those we are acquiring, and delivering superior services to the worksite."

The HFS Division of Johnson & Johnson Health Care Systems has been serving clients since 1986, providing corporate fitness and wellness services and programs to companies across the United States and Canada and in Latin America. Services include: health and fitness center management, consulting, occupational health services, health risk assessment programs, wellness, fitness, injury prevention and treatment programs and data analysis services. Currently, the HFS Division manages approximately 190 health fitness centers throughout the United States

HFC said it plans to finance the acquisition of the HFS Division primarily with a bank term loan; supplemented with venture financing.

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`Several times during the day I find myself nodding of for a few seconds.'

THE `STAY-AWAKE PILL'

Q I'm a 42-year-old man who tries to exercise regularly, and I get at least six hours of sleep each night. I'm concerned because I have a problem that seems to be getting worse. Lately, I've been having trouble staying awake during the daytime hours while at work. Several times during the day, I find myself nodding off for a few seconds. It has even happened while I'm driving. What could be the problem, and is there something that can help me? A.J., Detroit

A If you are getting a moderate amount of sleep and generally are physically active, your condition raises some concerns that should be brought to the attention of your physician, who likely can get to the root of the problem following a thorough examination.

Doctors say the most common causes of excessive daytime sleepiness are narcolepsy and sleep apnea, a potentially life-threatening sleep disorder that affects as many as 18 million Americans. In sleep apnea, which increases the risk of stroke and heart disease, the most common symptom is snoring associated with bouts of gasping, choking, pauses in breathing and episodes of waking suddenly throughout the night. The condition disrupts sleep and leads to excessive daytime sleepiness, prompting many people to doze off frequently during the day.

A so-called "stay-awake pill" is available and has shown evidence of significantly improving wakefulness in patients suffering from excessive daytime sleepiness, especially those whose sleep apnea is a result of blockage in the throat or upper airway while asleep.

TREATMENT FOR FOOD POISONING

Q My husband and I recently went out to dinner at a top restaurant and everything had gone well. But an hour or so after finishing the meal, my husband became terribly ill. As it turned out, it was as we both had figured--food poisoning. Is there a way to prevent another incident, and what steps should be taken to treat food poisoning if you become a victim? T.P., Jackson, Miss.

A Unfortunately, there's not much you can do to prevent food poisoning if other people are preparing your food. Any food item can be contaminated with bacteria from unclean surfaces, food handlers who don't wash their hands or improper food preparation and storage. The foods that are most likely to make you sick include ground meats, raw or undercooked poultry, undercooked eggs and fresh produce that's not washed thoroughly.

Symptoms of food poisoning can appear as early as half an hour after the contaminated food is eaten, and the signs may vary, including fever, chills, vomiting, diarrhea, weakness, headache and severe abdominal pain and cramps.

Doctors say classic bacterial food poisoning usually runs its course in about a day. Treatment generally consists of rest, nothing by mouth until vomiting ceases, antidiarrheal medication, and replacement of fluids and electrolytes as needed. For the first 24 hours or so, eat bland foods such as crackers, bread, cooked cereals, rice or broth. If symptoms persist, contact your physician.

NEW BENEFITS OF FOLIC ACID

Q I've noticed that ever so often people in the news are talking about folic acid. What's all the talk about, and what should I know about it that could possibly help me? E.L., St. Louis

A There is a strong belief that everyone's diet should include more folic acid, a member of the B-vitamin family, because it contributes to the development of practically every cell in the body, doctors say. Found in green vegetables, orange juice and beans, there is some evidence that folic acid may reduce the risk of heart disease and possibly prevent spina bifida and other birth defects. Additionally, there has been new excitement associated with folic acid because a recent study indicates that it could help protect against Alzheimer's disease by lowering homocysteine, an amino acid.

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EATING five or more servings of fruits and vegetables every day will improve your health and reduce the risk of certain cancers and illnesses. The National Cancer Institute recommends eating five to nine servings of colorful fruits and vegetables a day. The message is simple--the more colors you see on your plate, the more health benefits you will get. The reason is simple: Vegetables and fruits contain more than 100 beneficial vitamins, minerals, fibers and other substances, including phytochemicals, a $20 word for the chemical compounds (carotenoics, flavonoids, terpenes, sterols, indoles, and phenols) created by plants. There are thousands of health-promoting phytochemicals in plants. The best advice is to eat a variety of fruits and vegetables because each provides different nutrients. By eating fruits and vegetables from each color group, you will benefit from the unique array of phytochemicals, vitamins, minerals and fibers that each color group offers.

Green and leafy vegetables and fruits, such as collard greens, kale, mustard, turnip, broccoli, honeydew and kiwifruits, are important because they contain lutein and indoles. Lutein is a powerful antioxidant that helps to maintain good vision and helps reduce the risk of cataract and other eye problems. Indoles, which are found in vegetables like cabbage, brussels sprouts, broccoli, cauliflower and rutabaga, help to protect against breast cancer and prostate cancer.

Another important color group includes orange and bright yellow fruits and vegetables, such as sweet potatoes, carrots and citrus fruits. These foods are rich in both beta carotene and bioflavonoids. Beta carotene boosts the immune system, helps reduce the risk of heart disease and cancer, and helps the body fight colds and flu. No less important are bioflavonoids, which work together with vitamin C to strengthen bones and teeth, help to heal wounds, keep skin healthy and lower the risk of heart attack.

Deep red or bright pink fruits and vegetables, such as watermelon, pink grapefruit and tomato-based products (spaghetti sauce, tomato paste and tomato juice) contain compounds that help reduce the risk of several types of cancer. Other red fruits and vegetables, such as strawberries, raspberries and beets, are rich in substances that help to control high blood pressure and to protect against diabetes-related circulatory problems. An interesting point here is that tomatoes are classified as a fruit, not a vegetable.

Garlic, onion and leeks don't have color, but they are rich sources of allicin, which may speed recovery from colds, reduce the risk of heart attacks and may even help stop the spread of certain cancers, particularly stomach and colon cancer. Allicin also lowers cholesterol and blood pressure and increases the body's ability to fight infections.

Whatever the compound or the color, it is essential to eat a serving of five or more of these fruits and vegetables every day. This may seem like a big task, but it's really quite easy since a serving is smaller than most people think.

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Q I'm a 47-year-old man who tries to eat right and exercise regularly, but for some reason I retain a lot of water. I know that this is a problem that more women complain about than men. What kind of problem could be causing me to retain so much water? K.M., New York

A You are right, excess retention of water is much more common in women than men because of the effect of female hormones on the body's metabolism and circulation, doctors say. The effects of water retention appear when enough fluid doesn't leave the system through the kidneys, bowel, lungs and skin. It is not uncommon for body weight to shift as much as three to five pounds a day.

There are several conditions that can affect the body's fluid levels. The amount of water retained can vary with diseases that affect the circulation, including high and low blood pressure, hypothyroidism, heart and kidney disorders and diseases of the arteries and veins.

Ironically, the most common cause of fluid retention is actually lack of fluids in the body. Try drinking more water. Your body may be hesitant to release water because you are not putting any in.

When it comes to your diet, you should keep in mind that vegetables, fruits and carbohydrates have more water in them than fats and proteins. Additionally, the amount of salt you use will make a difference since it causes your body to retain water.

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September is Cholesterol Awareness Month, and there's a great deal we need to be aware of--and evidently are not.

Although more and more adults recognize the importance of monitoring their cholesterol levels and reducing them if necessary, most don't yet grasp how many children have high cholesterol too.

This much is certain. The level of blood cholesterol is a huge risk factor in coronary heart disease, which results in about 1.25 million heart attacks and claims the lives of almost 530,000 Americans each year. We're only now beginning to learn how early these problems develop and what can be done to prevent their occurrence.

"Up to one-third of children, from 2 years old through the teenage years, have high cholesterol," says Marc S. Jacobson, MD, a New York pediatrician and member of the American Academy of Pediatrics' Nutrition Committee. "A lot of these kids have never been tested because most people are unaware there's a potential problem."

There's mounting evidence, the American Heart Association reports, that heart disease or its precursors "begin in childhood" and that children's eating patterns "affect blood cholesterol levels and coronary heart disease risk."

The American Academy of Pediatrics (AAP) recommends cholesterol tests for children age 2 or older whose parents or grandparents experienced heart disease or vascular disease before the age of 55 or whose parents have cholesterol levels of 240 or up. About 90 percent of children with high cholesterol have at least one parent who also has elevated cholesterol levels.

Although heredity plays a significant role in childrens' cholesterol levels, so do controllable factors like regular aerobic exercise--or the lack thereof--and diet. To lower kids' cholesterol levels, the AAP recommends packing their lunches, cutting back on fried foods and limiting fast-food to no more than one or two meals per month. The American Heart Association proposes a diet "low in cholesterol and saturated fat and high in complex carbohydrates." Breakfasts should be high in fiber with cereals and wholegrain breads. Sandwiches should be made with whole-grain breads. Snacks can include fruits, vegetables, cereals, nonfat popcorn, rice cakes, carrots, sunflower and pumpkin seeds--not candy or cookies.

Finally: Grownups, watch what you eat around your children and how much time you spend on the couch, watching TV and eating junk food. "The best way to approach treatment is to make family-wide changes in diet and exercise," the Nemours Foundation recommends. "The child is not usually the only one at risk, so it's important to make this a family effort."

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`I'm considering taking birth control pills, but I'm fearful of the side effects.'

BIRTH CONTROL PILLS AND SIDE EFFECTS

Q

My husband and I have been married for two years, but we aren't ready to have children yet. We do look forward to that day when we become parents. So for right now, I'm considering taking birth control pills, but I'm fearful of the possible side effects I've heard about. What are some of the problems associated with birth control pills? T.W., Greensboro, N.C.

A

Birth control pills contain hormones--either a combination of progestin and estrogen or progestin alone. Nagging side effects may include nausea, breast tenderness, bloating, fluid retention, an increase in blood pressure, depression, weight gain, acne and nervousness. Doctors say, progestin-only tablets often cause irregular bleeding episodes.

Before beginning to take oral contraceptives, a woman should undergo a thorough physical examination to make sure that she has no health problems that would make them risky for her. Medical experts say a woman must not take oral contraceptives if she smokes and is over age 35, has diabetes with blockage of the arteries, has blood clots, has heart disease, has had a stroke, has breast or uterine cancer, has a leg immobilized (as in a cast) or has active liver disease or tumors.

Although there are some serious side effects that can be associated with birth control pills, doctors say that a woman's risk of dying from a normal pregnancy or from an abortion is greater than her risk of dying from taking oral contraceptives.

LYCOPENE AND PROSTATE PROBLEMS

Q

I am a 55-year-old man who is active and relatively healthy. But because of my age, I have begun to think about prostate problems. I'm not experiencing any problems now, and I want to keep it that way. I'm constantly hearing about lycopene and how it helps the prostate. What is it, and how can it help me to maintain a healthy prostate gland? A.C., Los Angeles

A

Prostate cancer, an extremely common disease, is the second most common cause of cancer death among American men. But recent studies reveal that a diet rich in the substance lycopene helps to reduce the risk of prostate cancer.

Lycopene is a potent antioxidant carotenoid that protects from long-term cellular damage caused by free radicals (highly reactive and unstable molecules) that are produced naturally within the body. Many researchers believe that this cellular damage may lead to the development of a number of chronic diseases, including prostate cancer.

Foods that are high in lycopene include tomatoes (fresh, cooked or canned), tomato paste, tomato juice, tomato sauce, ketchup, salsa, apricots (raw or dried), pink grapefruit, guava, watermelon and papaya. Lycopene also comes in pill form as a dietary supplement.

In addition to increasing the amount of lycopene in your diet, doctors continue to stress that, beginning at age 50 (40 or earlier for African-Americans), men should get an annual prostate examination that includes a digital rectal exam and a blood test to measure the level of prostate-specific antigen. In prostate cancer, like other forms of cancer, the point at which the disease is detected can be the difference between life and death.

HOW TO CORRECT THUMB-SUCKING

Q

I'm worried about my 4-year-old son, who has been sucking his thumb since he was a baby. What can I do to get him to stop? C.S., Washington, D.C.

A

Thumb-sucking or finger-sucking usually ends naturally by the age of 4. If the sucking habit continues beyond the time when permanent teeth begin to erupt, your child may develop crooked teeth and a malformed palate. The best prevention is to get newborns to resort to a pacifier instead of thumb-sucking. (Although extended use of the pacifier can lead to similar problems, it, at least, can be removed from the child.) Give your child attention and understanding, and gently discourage the habit. Offer rewards as encouragement, and reminders such as a Band-Aid on the thumb can help. If these considerations don't work see your dental professional or doctor for support.

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Sports enhancers or ergogenics, which include everything from steroids to hormones to over-the-counter supplements, can improve athletic performance and help muscles work more efficiently, but are the people taking them playing a dangerous game? Physicians at the University of Michigan Health System say there is no telling what long-term effects these powders and pills can cause. "Many of these [substances] have not been studied adequately. We don't have long-term studies on what they do to the body," explains Edward Wojtys, M.D., director of the U-M Health System's MedSport. However, a recent study found that when the body processes creatine it forms formaldehyde--a toxic substance that can damage everything from artery walls to muscle.

Athletes taking steroids or growth hormones are at a greater risk. "Growth hormone is found in your body in limited amounts and [disrupting] that delicate balance is not a good idea. There are legitimate uses of growth hormone, but the potential side effects are concerning, therefore monitoring by a physician is [imperative]," says Wojtys.

Steroids, in addition to the well-publicized tendencies toward anger, cause altered hair growth throughout the body, acne, other cosmetic problems and a significant change in a person's voice. "Keep in mind that for males some of these side effects are reversible after short-term use, but in females, it's thought that most of these effects are not reversible," Wojtys says.

Liver and cardiovascular system complications may occur with long-term use. "You have to balance the risks versus the benefits. If you look at the risks of steroid use, it's unbelievable how dangerous it is. There's a lot that can be done to improve what you do naturally, such as eating natural foods," suggests Wojtys. "You can also find what types of workouts are best and how to get the most out of yourself. That's the safest way to do it."

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BECAUSE of their high-pressure schedules, some health-care professionals find that they, too, can fall into the sedentary rut they so often warn their patients about. But a growing number of these medical professionals have found a variety of ways to integrate regular exercise into their hectic, frenzied lives.

While some choose to work out at local health spas, others find that they can reach their fitness goals by stretching, sweating and lifting weights in the comfort of their own home. Still others play sports to stay in shape.

Low-fat, low-calorie eating has also become a way of life for these professionals. Fresh fruits and vegetables, beans, rice, poultry and seafood are mainstays of their daily diet. Fried foods, red meat and butter-rich desserts rarely appear on their menus.

"There's so much we tell people not to do: `don't smoke, don't eat so much fat, etcetera.' Exercise is fun, and it's something to do [for doctors and patients]. It's positive," says former American Heart Association president Dr. Edward S. Cooper, who golfs and works out regularly in his home gym. "Exercise is not only relaxing and fun, but it's mandatory to good health and a well-functioning cardiovascular system. And every little bit helps."

Dr. Beverly L. Malone

Beverly L. Malone, Ph.D., president of the American Nurses Association, committed to a strict exercise regimen after the birth of her second child. "What I found with the second child is that the weight didn't just evaporate as it had with my first baby. So I had to do something that I could do for the rest of my life. And running is that kind of exercise," says the psychiatric mental health nurse, who now runs three to four miles on average, four days a week. Although she's made a firm commitment to stay in shape, Dr. Malone says she tries not to go overboard. "I try to be flexible with myself," she says. "I'm not too rigid with it." Dr. Malone, who is on an extended leave of absence as a professor and dean of the School of Nursing at North Carolina A&T State University, also follows a sensible dieting plan. "I have to taste some things," she says. "I love chocolate, so if you put a chocolate dish before me, I will taste it. But I will not eat it all. [Healthy living] is about getting to know yourself and what you can tolerate."

Dr. Randall C. Morgan jr.

Dr. Randall C. Morgan Jr., president of the National Medical Association, plays golf when his schedule permits. And these days, the busy association president--who spends much of his time darting through airports and selecting meals from vendors' limited face--says that's not often. "I need to take more time to be concerned about my own health," says Dr. Morgan, a Gary, Ind.-based orthopedic surgeon who regularly puts in 90-hour work weeks. As a youth, Dr. Morgan played high school and college sports. But he says years of building a practice and tending to others' needs always seemed to come before his own. Now he's ready for a change. "As a physician, a public servant, as well as a national officer, you constantly have priorities that keep you from having a regular routine," he says. "But I'm beginning to build [exercise] in regardless of what I have to do."

Dr. Hazel J. Harper

Dr. Hazel J. Harper, president of the National Dental Association, skis in Colorado, New Mexico, Utah and Canada to stay in shape. "Skiing requires that you be in top physical and mental shape," says the Washington, D.C.-based dentist and ski enthusiast. Although she does occasionally give in to her cravings for pizza, milk shakes and hamburgers, Dr. Harper says she is just as determined to do whatever it takes to burn off those excess calories. To ensure a firm and fit future, the dentist had a fitness room installed in her office 10 years ago. She also schedules workouts for herself just like they were important meetings. "I actually put my workout time in my appointment calendar so that I won't miss it. It becomes a very important part of your life."

Dr. Edward S. Cooper

Dr. Edward S. Cooper, former president of the American Heart Association and professor emeritus of the University of Pennsylvania School of Medicine, works out in his home gym every day of the week-except on the weekend. "I take off Saturdays and Sundays to give myself a little break," says the high blood pressure and stroke specialist, who is also an avid calorie counter. Over the past 20 years, Dr. Cooper has found various ways to incorporate exercise into his life. "I work out for about a half hour, walk the dog at night, and go to the golf course at least once a week. And, when there's time," he says, "I enjoy swimming and tennis. Exercise keeps the weight down, plus, I feel better. When I don't exercise, even for a week, I notice that my body gets heavy, and I don't just bounce out of the car without thinking about it."

Dr. Ramona Tascoe

Dr. Ramona Tascoe, a senior medical consultant for Kaiser Permanente International who is currently working on a project to develop a health-care delivery system for Angola, works out in the comfort of her own home in Oakland. Dr. Tascoe performs her exercise routine nightly while watching the evening news. "I advise my patients that it's not a good excuse to tell me that it was raining and therefore they couldn't walk around the lake when they have a gym right in their bedroom," she says. "It's really very convenient, and you don't have to pay." Dr. Tascoe says she has little pity for people who complain about keeping their weight down. When she was pregnant with the first of her three children, she weighed 210 pounds. By exercising regularly and maintaining a low-fat diet, she cut her weight in half. "You struggle to get to that point," she says of her fitness finesse. "But at this stage in life, it's a very easy thing for me. Exercise is a nonissue. It's as integrated into my life as taking a shower."

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Q I used to be very active athletically and never had any problems with my feet, even though I have flat feet. I began exercising again recently and began experiencing excruciating pain from what I've been told are heel spurs. In laymen's terms, can you help me to understand this problem and what can be done to ease the pain of heel spurs? M.T., Fayetteville, N.C.

A Certain physical activities can aggravate heel spurs, which are growths of extra bone at the heel that may form when the connective tissue extending from the heel bone to the base of the toes pulls excessively on the heel. The spurs are usually painful as they develop, especially when a person is walking or putting extra pressure on the area while exercising. Sometimes a fluid pocket develops beneath the spur and becomes inflamed.

If you continue to work out, you should engage in low-impact activities (swimming, stair machine, bicycle) so that you don't aggravate your heel.

Treatment of heel spurs is aimed at alleviating the pain with medication, and most spurs can be treated successfully without surgery.

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There's good news on the cholesterol front, which is only fitting since September is Cholesterol Awareness Month. A new study has found that many more people than previously thought, including women and the elderly, can benefit from cholesterol-lowering drugs known as statins. The study of 20,000 adults, conducted at Oxford University in England and presented at the American Heart Association's Scientific Sessions in Anaheim, California, in June 2002, concluded that statins can help people with diabetes, plaque buildup or a history of heart disease--no matter how low their cholesterol.

On the alternative-medicine front, researchers have found that a tree extract Hindu healers have used for 3,000 years has been found to help reduce cholesterol. A favorite of Ayurvedic practitioners, the extract, called guglipid, comes from the guggal, a small tree that grows in India. Although guglipid has been authorized for use by medical doctors in India since 1987, there has been little scientific support for its use in traditional Western medicine. Now researchers at the University of Texas Southwestern Medical Center and Baylor College of Medicine in Houston, whose findings are published in the April 2, 2002 issue of Science, say the extract blocks a key receptor in the body that manages the process by which cholesterol is converted to bile. When this conversion takes place too quickly, the body is unable to rid itself of cholesterol, which builds up, increasing the risks of heart disease.

"Scientists in the United States are only starting to look at [guglipid] now," says Kanu Patel, who practices Ayurvedic medicine in England, to the BBC, "but we have known this for years."

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noise constantly surrounds you. Your alarm clock jolts you out of sleep, honking horns and buzzing engines whiz by you on the road, you carry a cell phone which interrupts you throughout the day, as well as watch TV and listen to the radio while eating and reading. Even when you think your home is silent, there's the soft hum of electrical lighting, refrigerators and other appliances. All this noise adds to your stress levels and impacts your overall health.

Einstein proved the universe consists entirely of energy. Therefore, all the items in your physical world are frequencies of energy. Each type of matter has a specific frequency at which it vibrates, including your organs and cells. The sound of your environment is essential to your overall well-being since it impacts the frequency of your body, your own natural rhythm. According to the physical Law of Entrainment (described in Itzhah Bentov's book, Stalking the Wild Pendulum), an external rhythm will automatically override your natural internal heart rhythm, causing your heart to beat faster. Even when you lie down to watch TV, your heart rate isn't at the desired relaxed level. The TV's fast moving images, plot changes and music deny your pulse an opportunity to slow down. A loud TV raises your heart rate even further.

By not allowing your body a resting period, you aren't giving your internal organs a chance to heal or balance themselves. This imbalance can result in stress and lead to future health problems. It can weaken the immune system, increase muscle tension, over-thinking and overall tension. Ignored stress builds up in the body and suppresses the thymus gland, which in turn reduces your energy and resistance to disease. The body is a self-healing system and needs a quiet and relaxing space to heal. Without constant noise to influence and override your body's natural balance, it can restore itself to harmony.

In addition to your heartbeat and brain activity, exposure to loud sounds for a long period of time damages inner ear structures, causing noise induced hearing loss. According to the National Institute on Deafness and Other Communication Disorders (NIDCD), the condition affects over 28 million Americans. Anyone can develop hearing loss and it's becoming more common in children and young adults. Fifteen percent of college graduates already have hearing loss equivalent to their parents. Any noise over 90 decibels can cause damage. This includes a subway's screeching brakes, the noise in a crowded bar or restaurant and most construction zones. Hearing loss at a young age may seem insignificant, but straining to hear basic conversation adds another small element of stress to life.

The idea that sound affects health has been around for centuries. Plato believed music so profoundly affected behavior that it should be regulated by the state and that certain types of music be banned because of their negative effects. Moreover, various cultures throughout history have used music to heal. Traditional Chinese medicine, Ayurvedic healing methods and Shamans have all used sound as a part of their healing philosophies. Chanting, toning and singing bowls are used in many different cultures to heal and balance the mind and body. Whether or not you look into music therapy, chanting or toning, reducing the amount of time you are exposed to loud and fast sounds will help you relax, aid your body in its self-healing process and create a quieter mind. Until recently, music therapy had not received much attention or credibility, but it's reaching a larger American audience as more people experience the effect soothing music has on their stress levels and overall health.

There are times when fast paced music can be beneficial. For example, an up-tempo song can elevate your mood and heart rate, which will keep your energy high, help you move faster and enable you to get more out of a workout. If you have excess tension or emotional buildup, exercising to up-tempo music can help you burn off anxiety and let go of tension. After the workout, stretch to New Age or classical music to help regulate your heart rate and return the body to balance. It can also be beneficial to listen to invigorating music while cleaning or waking up in the morning.

Ideally, you want your body to be balanced and run smoothly. However, in modern society it is impossible to create a life completely devoid of stressors, especially noise. The intention is not to eliminate all popular music or TV from your life, but to be aware of what effects they have on your health, so when life is stressful, you can make choices to help balance your body and relieve stress. Here are some ways to combat the stress noise adds to your life:

* Listen to jazz or classical music while cooking and eating dinner. Not only does it give your family an opportunity to talk, the soothing sounds of jazz and classical music can aid digestion and eliminate the added stress of watching TV (especially the news) as well.

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ACCELERATED HEARTBEAT

Q I think I have a problem with my heart, and it just scares me to death every time it happens to me. Without warning, my heart sometimes beats so fast that I think it's coming out of my chest. Thankfully, this is not a frequent occurrence, happening about three times a year. As far as I know, there is no heart disease in my family and I don't know what the problem could be. I'm scared. What could be causing my heart to beat so fast? L.E., Los Angeles

A There is an understandable degree of fear whenever there appears to be a problem with the heart. You should take immediate steps to see your physician for a complete examination to determine the extent of your problem. The situation may not be as dire as you suspect, but you shouldn't take the chance by not having your heart checked immediately.

Doctors say there are several causes of a rapid heartbeat, ranging from serious medical conditions to other less-serious stimuli, including anxiety, some medications and caffeine (that can be found in such items as coffee and chocolate).

Tachycardia, a frequently used term that describes a number of conditions in which the heart beats at an abnormally fast rate (more than 100 beats per minute), occurs when the electrical system of the heart sends electrical impulses to the ventricles too fast, prompting the heart to beat too quickly.

In many cases, a temporary, accelerated heartbeat is not medically significant by itself, doctors say. But it is not a condition to be overlooked.

DONATING BLOOD FOR YOURSELF

Q In the next couple of months, I have to have some surgery and I was wondering how common it is for people to donate blood for themselves before the surgery. I am so afraid that, if I need blood during the surgery, I could possibly get a donation of HIV-tainted blood. Is it a good idea to donate blood for myself so that I will have one less worry before the surgery? D.A., Atlanta

A Although the risk of receiving tainted blood during a transfusion is considered to be "minimal," a number of people who are scheduled for nonemergency surgery in which additional blood may be necessary still choose to donate some of their own blood for themselves.

Taking such a step gives the preoperative patient peace of mind, knowing that, if necessary, he or she will receive a disease-free blood donation. The

process is generally known as an autologous transfusion, in which a person might give one unit of blood each week for up to six weeks before the date of the elective surgery (most likely on bones, urinary tract, heart and blood vessels). Doctors say recent data reveal that autologous donations account for 4.6 percent of all blood donations.

Donors have to be medically stable and free of infection. There is no age limit for the donor, but the decision to make an autologous donation, medical experts say, should be made in conjunction with your doctor.

ACHILLES TENDON RUPTURE

Q For the past two years I have been working out regularly to try to stay in shape. One of my friends, who like me is 43 years old, ruptured his Achilles tendon playing basketball and will have to be in a cast for two months. What can I do to avoid this kind of injury? N.S., St. Louis

A Injuries involving the Achilles tendon, the fibrous band that connects the calf muscle to the heel, are common among "middle-aged" sports enthusiasts. These injuries usually cause pain in the back of the calf and may result in a rupture of the tendon. As we age, the tendon degenerates and becomes weaker and more susceptible to injury. Many fitness experts strongly suggest that before participating in strenuous physical activity, you should go through a thorough warm-up routine, including several minutes of stretching the tendon.

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Q For years I have heard about a condition called sarcoidosis, but I never really understood it. I know that it affects people in different ways and that it can cause some pretty severe problems. I hope that you can give me some information about sarcoidosis because my sister, who never goes to see a doctor, decided to go recently and was diagnosed with the condition. What can she expect? J.L., New York City

A Sarcoidosis, a disease in which abnormal collections of inflammatory cells form in several organs of the body (including the heart, liver and lungs), is a mysterious condition that has no known cause. Doctors say inherited factors could contribute or it could result from an infection or from an abnormal response of the immune system.

The disease, doctors say, develops primarily in people between the ages of 20 and 40, and is more common and more severe in African-Americans. It affects twice as many women as men. Symptoms vary according to the site and extent of the disease, but can include shortness of breath, red bumps on the face, arms or shins, a cough, a rash, fever, night sweats, aching joints and weight loss. Its principal feature is the appearance of small areas of inflamed cells called granulomas, which can develop in the skin or in the respiratory system.

Medical experts say it's common for sarcoidosis to clear up spontaneously, and that most people don't need treatment. But if symptoms are severe, corticosteroids are often used to suppress pain and fever.

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Q I have had all kinds of trouble with my skin for as long as I can remember. During my teen years, I had to deal with a terrible case of acne that made me the object of jokes at school. When I got older, my skin became very dry. Now that I'm pregnant, my skin has become spotty in places. What could this be? D.L., Atlanta

A Based on the way that you have described your problem, it appears that you could be experiencing a condition called melasma, which seems to be associated with pregnancy, oral contraceptives, sun exposure and a select group of anti-epilepsy drugs.

Doctors say melasma usually appears on the face (primarily on the forehead, cheeks, temples and jaws) as a group of dark brown patches. It is most common among women of child-bearing age, but a small percentage of men also are affected by the condition.

While the majority of cases appear to be related to pregnancy or oral contraceptives, endocrine dysfunction, genetic factors, medications, nutritional defiency and hepatic dysfunction also contribute to the skin condition. It is not, doctors say, considered to be a hereditary condition.

Sun exposure appears to be a stimulating factor in predisposed individuals, and sunscreen is considered the most important factor for successful treatment, which includes application of topical hypopigmenting agents.

# posted by Medical Information : 6:22 AM  0 Comments