Constipation

Constipation can be very uncomfortable, but it usually doesn’t signal disease or a serious problem. The “cure” for constipation consists of correcting the sort of dietary habits that make bowel habits irregular.

• Eat plenty of fresh fruits and vegetables. They serve as natural stool softeners, thanks to their fiber content. Some fiber absorbs water like a sponge, turning hard stool into large, soft, easy-to-pass masses.
• Eat other foods high in fiber, like whole-grain breads and cereals and bran.
• Drink plenty of water and other liquids, to give the fiber plenty of water to absorb.
• Get plenty of exercise, to help your bowels move things along.
• Don’t resist the urge to eliminate or put off a trip to the bathroom.
• Keep in mind that drugs such as antacids and iron supplements can be binding, and stay away from them if you get constipated easily.
• If necessary, you may need an over-the-counter stool softener. Ask your doctor. 

Try these measures before you consider resorting to laxatives. If you rely on laxatives for a prolonged time, your body loses its natural elimation reflex – the bowel can’t evacuate as well on its own. Long-term use of stimulant laxatives can also lead to a mineral imbalance.

Enemas can relieve a serious case of constipation. But don’t use them regularly.

If you’re still constipated no matter what you try, ask your doctor for advice. Constipation can be the side effect of certain medications (including diuretics) or result from a medical problem (such as hemorrhoids, anal fissures, or an underactive thyroid gland) or problems with the large intestine (such as a tumor or diverticular disease).

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Cholesterol, a fat-related substance found in the blood, should be monitored, as too much cholesterol can build up and form artery-clogging plaques, slowing blood to a trickle and ending in a heart attack that could be fatal.

According to a panel of experts convened by the National Heart, Lung and Blood Institute, cholesterol should be 200 millligrams per deciliter or lower. Cholesterol levels of 200 to 240 milligrams per deciliter put adults at moderate risk for heart disease; levels of 240 or higher consitute a high risk.

When you have your cholesterol level checked, ask also for your:

Triglycerides – another kind of blood fat. Ideally, this should be 160 millligrams per deciliter or lower.

HDL cholesterol – high-density lipoprotein, a protective kind of fat. The more HDL, the better – it should not be below 35.

LDL cholesterol – low-density lipoprotein. The less LDL, the better – it should not be more than 130. Also, the ratio of total cholesterol to HDL cholesterol ideally should be 3.5 or less. To calculate your ratio, divide the total cholesterol number by the HDL number. A ratio of 4.0 to 5.0 constitutes about average risk.

Most people can improve their cholesterol and triglyceride readings by eating less dietary fat, not smoking, getting more exercise, avoiding overweight, consuming a limited amount of alcohol and sweets, and eating certain kinds of food high in fiber.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Routine Tests, Part 2

Guidelines for Routine Tests

AGES                        20-29             30-39             40-49             50 and Older

Physical exam          3-5 yrs            3-5 yrs            2-3 yrs            2-3 yrs

Blood pressure         1-2 yrs            every year      every year      every year

Vision                        3-5 yrs            3-5 yrs            2-3 yrs            2-3 yrs

Hearing                     3-5 yrs            3-5 yrs            2-3 yrs            2-3 yrs

Rectal exam                                     3-5 yrs            1-2 yrs            every year

Stool blood test                                                       1-2 yrs            every year

Sigmoidoscopy                                                                              after 2 neg.tests

Electroardiogram (EKG)                                                    if physician recommends             

Blood sugar test         3-5 yrs            3-5 yrs            3-5 yrs            3-5 yrs

Glaucoma screening  3-5 yrs            2-3 yrs            2-3 yrs            2-3 yrs           

Cholesterol blood test                                              1-2 yrs            1-2 yrs

Women only:

Pap smear                  1-2 yrs            1-2 yrs            every year      every year

Mammography                                                         1-2 yrs            every year

Professional breast exam 1-2 yrs      1-2 yrs            every year      every year

Pelvic exam                1-2 yrs            1-2 yrs            every year      every year

Note: Recommendations for routine medical exams may vary.  They apply to healthy people who are expereincing no symptoms of illness. If you have an increased risk of a particular illness, testing should be done more frequently. Listen to the advice of your personal pysician.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Routine Tests, Part 1

It's a new year once again - a good time to stop bad habits and start the year with good healthy ones. It's advisable to have your routine tests as well, after all the parties and eating during the holiday season.

Having your routine tests is important to be able to monitor your health. But first, let us discuss what the routine tests are for:

Blood pressure test. This checks two kinds of pressure within the blood vessels.  The higher number (systolic blood pressure) gauges the pressure when your heart is pumping.  The lower number (diastolic blood pressure) represents the pressure between heartbeats.  High blood pressure is a symptomless disease that can lead to heart attack and/or stroke.

Vision and Hearing.  Checks for marked changes or degeneration of eye and ear functioning.

Pap smear. Used to detect the early signs of cervical cancer.

Mammography. X-ray to detect early signs of breast cancer.

Professional breast exam.  A physician examines for early signs of breast abnormalities.

Pelvic exam. Checks for early signs of uterine abnormalities and cancer.

Rectal exam. Checks for early signs of colorectal abnormalities and cancer.

Stool blood test. Checks for early signs of colorectal abnormalities and cancer.

Sigmoidoscopy. Checks for early signs of colorectal abnormalities and cancer.

Electrocardiogram (EKG). Evaluates how well the heart is functioning and if any damage to the heart muscle has occurred.

Blood sugar test. Checks for glucose or sugar in the blood. A reading of between 60 to 115 millligrams per 100 milliliters of blood is considered normal after a period of fasting.

Glaucoma screening. Checks for increased pressure within the eye. Glaucoma can result in blindness.

Cholesterol blood test. Checks the levels of fatty cholesterol circulating the blood. High cholesterol levels – above 200 milligrams per deciliter – are linked to heart disease.

Next week we shall discuss guidelines for routine tests. - J.P.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com