Control Your Anger

Did you know that getting angry can actually make you sick? Ever feel ill after a disagreement with your husband or children? How about the co-worker that is constantly annoying you, until you finally snap.

Anger is a very strong emotion and one that can make you very ill. Below are some are some signs that will help you be more aware of this strong emotion and perhaps convince you to control it for your health’s sake.

Heart - keeping your anger inside, will release a stress hormone called adrenaline that will spike your blood pressure. High blood pressure is linked with stroke and heart disease.

Eyes - anger may cause migraine headaches. Ocular migraine headaches cause visions of flashing lights and wiggly lines. Increase stress hormones may also constrict the blood vessels in the brain, causing odd optics.

Teeth - repressed anger can cause unconscious teeth grinding, that can occur during the day or while you are asleep. Grinding can cause facial and jaw pain and over time, can cause broken or chipped teeth.

Digestive System - when we get angry the brain releases neurotransmitters called acetylcholine and serotonin, which can reduce the blood flow to the belly. The result can be stomach pain and diarrhea.

Brain - Anger is usually not forgotten so it is stored in your memory. The emotion can trigger the release of high levels of cortisol and other stress hormones which may then shrink the brain’s memory centers.

Immune System - When upset, you are releasing the fight or flight hormone called epinephrine. High levels of this hormone will depress the immune system making your body prone to more infections and illnesses.

A great way to manage your anger is to relax, breathe deeply, yoga style. Repeat calming words such as ’slow’ or ‘relax’ or imagine yourself in a peaceful setting. You may also opt to workout and release your adrenaline in that form, and give yourself a sanity break. Whatever you decide to do, it is important not to hold your anger inside, you will be doing your body more harm than good.

Until next time,

Dr. Mommy

Steps to Preventing Childhood Ear Infections

Do you know of any child that has suffered an ear infection? By the age of two, 66% of children will have had a bout with ear infections, more specifically middle ear infections known as acute otitis media.

Acute otitis media (AOM) is usually a complication of an upper respiratory infection. During a cold or flu, bacteria may infiltrate the ear and cause swelling. The swelling will then block the openings of the ear and inhibit drainage. As a result, painful inflammation sets in. The lack of drainage is intensified by the horizontal orientation of the infants’ ear canal. The ear can will gradually assume the 45 degree angle as children mature.

Below are some steps to preventing childhood ear infections.

• Consider Chiropractic Care - cutting edge research has revealed that Chiropractic care may promote ear health. A study with 46 children under the age of five with ear infections was conducted. An amazing 93% of the patients recovered withing 10 days of receiving Chiropractic care. Another 43% showed improvement with one one to two treatments. (Journal of Manipulative and Physiological Therapeutics, 1996) How can Chiropractic care help reduce the risk of AOM? Chiropractors are experts at detecting and correcting dysfunctional areas in the spine. The areas of dysfunction prevent the spine from movement or restrict the movement of the vertebrae because the bones (vertebrae) are out of alignment. This is called a subluxation, and it is what Chiropractors detect and correct. In young patients, Chiropractors use specialized techniques to adjust the spine and the maneuvers are modified for growing spines and are extremely gentle and safe. Further studies have shown that chiropractic adjustments may boost the immune system, in turn warding off ailments such as AOM.

• Breast-Feed Your Infants - many studies have shown that breastfeeding boosts the immune system, in turn preventing ear infections. One study followed over 300 babies. It showed that 6 month old babies who were fed exclusively by breastfeeding were half as likely to experience an episode of ear infections when compared to a formula-fed baby.

• Avoid Unnecessary Antibiotics - although some serious cases of AOM may require antibiotics, the misuse of these drugs is generating serious health problems in children worldwide. Most childhood ear infections are caused by bacteria called pneumococcus or haemophilus. Studies have shown that the excessive use of antibiotics has led to strains of these bacteria that are resistant to even the most aggressive drugs. Scientists have also revealed that antibiotics are usually not necessary in cases of ear infections.

• Limit Dairy Intake - studies have shown that diets rich in dairy products, such as, cow’s milk, cheese and ice cream will boosts the child’s odd of ear infection. It is suggested to substitute dairy products with calcium-fortified soy products such as soy milk, tofu and tempeh.

• Increase Antioxidant Intake - fruits and vegetables are loaded with antioxidants which are disease fighting chemicals. These chemicals have proven to boost the immune system by destroying molecules called free radicals, which prompt disease. Free radicals are what need to be destroyed so it is important to have a diet rich in fruits and vegetables, unlike fried foods and sugar-laden snacks that promote free radical production.

• Stay Smoke-Free - Children who are exposed to cigarette smoke develop more ear infections than those who grow up in smoke-free environments. (Pediatric Dentistry, 1998) So if you smoke, it is important to smoke outside or away from your child to prevent the onset of ear infections.

• Restrict the Use of a Pacifier - although the use of a pacifier comes in handy to subdue a crying or irritable child, it may also increase the likelihood of developing AOM, according to a recent article in the Journal of Pediatrics. It is also suggested to restrict the use of a pacifier and use when the infant is falling asleep and it will reduce the occurrence of AOM. Ear infections are such a common childhood disease that even small changes in children’s everyday habits may have major effects on its occurrence.

I hope that these pointers will prevent your little one from getting an ear infection this season.

Until next time,

Dr. Mommy

Exercise Tips for Busy Moms

Let’s face it moms are busy and never seem to have time for regimented exercise programs. With the amount of things we do on a daily basis who has time? Fortunately, there are a variety of exercise solutions that will keep you not only in shape but motivated as well, in spite of your crazy schedule.

Below are some exercise tips for busy moms:

• Stick to a schedule - it is very easy to occupy your time with the many daily responsibilities you have and leave exercise out but scheduling will make it easier. The workout can be at a gym or at home, but the most important thing to remember is to schedule time for it or you will not exercise.

• Make the time - this goes hand in hand with the scheduling part. It exercise is important to you, than make it a priority. This may mean getting up 30 to 60 minutes earlier in the morning to stretch or perhaps taking a brisk walk in the morning. This will start your day and motivate you to continue doing it on a daily basis.

• Don’t puts limits on yourself - If you don’t have the time or money to go to a gym, develop an exercise routine at home. It is easy to do with an exercise mat, an exercise ball and perhaps a few free weights. Those are the only items needed to tone and shape your body.

• Combine your workouts - combining multiple exercises together will save you time and burn off more calories. This can be accomplished by taking a step class at the local gym or riding your bike or swimming laps in your pool.

• Seek a support system - Self motivation is not easy for some people so finding a friend to join you in your exercise routine will make it easier for your to stick to your schedule. Finding someone to keep you accountable for your exercise time helps as well.

• Involve your children - Many moms use the excuse of having children and therefore not having time to exercise. Why not involve them in your exercise routine? There are a variety of activities you can do as a family to keep you all in shape. Riding bikes together, spending the day at the pool or beach or simply taking daily walks will stress the importance of regular exercise. Remember, children will learn by example, set a good one and start implementing an exercise routine in your life today.

Until next time,

Dr.  Mommy

Stay Healthy While You Work

Let’s face it, many of us are not independently wealthy so working is not an option. Staying healthy should not be an option either and should not be compromised because of our work schedule.

Today I will concentrate on those that work in front of a computer monitor 8 to 12 hours per day. Many of the suggestions that I mention can be adapted to any type of work that you do. The first thing to understand is that you must remember to eat. No, eating is not an option either. Because you may work many hours in a fixed position you can not forget to take time out to eat.

The foods you choose should be healthy and some examples are listed below:

• Always have water handy, your body requires water to function properly
• Healthy Snacks such as fruit, crackers, cheese, yogurt, granola

Exercise is important, especially went sitting for long hours. It is important to keep your body moving. There are times that we will forget, especially if we are very involved in a project. In order to remember, use a timer and set it to 30 minutes. Every 30 to 45 minutes, take time to stretch your body. Stand up stretch your back, arms and legs. This will help the circulation in your body as well keep your muscles from tightening which will only create more problems.

Which leads me to ergonomics. It is very important to have your computer at a certain height as well as the proper chair and wrist pad, etc. If you work on a desktop, your head should be level with the screen. You do not want to be lower or higher which will create stress and tension in the neck area. You also want a chair that will keep you upright and support your lower back. When sitting remember to keep you bottom all the way to the back of the chair. Many times we tend to sit midway in the chair and will create stress to our lower backs. Wrist pads help you have a desktop to keep your wrists level with the keyboard, this will prevent carpal tunnel syndrome and sore wrists.

If using a laptop the same applies. Find a location that will keep your head level with the screen. It is difficult to use a wrist pad or support with a laptop but if you find yourself having pain in the wrist area, there are keyboards that can be purchased separately to help aid in this condition. If working with a laptop, it is convenient to work on your bed or a couch. It is important to obtain a lapdesk or place your laptop in an area that will still maintain your body in an upright position. This will prevent sore shoulders and neck and ultimately prevent headaches.

When working for long hours in front of a computer screen it is important to not only take breaks to stretch your limbs but also take mental breaks. It is important to take mental breaks through out the day. Relax and try breathing techniques, to relieve stress. Talk a walk to stretch and relieve any mental buildup. It is best to work productively when we keep our bodies, mind and overall health in mind.

Remember we have but one body and we need to take care of it. It is important to be aware of the signs and signals our bodies give us. Take time to relax and breath. Nothing is that important to neglect your health.

Until next time,

Dr. Mommy

Walking - Can Lower Risk of Strokes

In a study done at Cooper Aerobics Center in Dallas, researchers determined that being moderately fit can reduce your risk of suffering a stroke. Moderately fit was defined as one who walks briskly at least 30 minutes a day, 5 days a week.

The ones involved in the research study were asked to take a treadmill test and answered some health surveys. Based on the results, the individuals were divided into 4 groups and tracked for 18 years to see how many actually suffered from strokes over that time period. The results showed that 692 strokes occurred in men and 171 women suffered from strokes. ( only a quarter of the study group were women)

These results concluded that men who were in the fit group, that walked at least 5 times per day, had a 40 percent lower risk of stroke than those that were not fit. The fittest women had a reduction of 43 percent in having strokes as compared to the less fit women. Even when taking into consideration other risk factors such as smoking, diabetes, high blood pressure and family history, the reduced risks were still consistent.

It was proven that a mere 30 minutes a day could reduce your risk of having a stroke. If you do not have a tread mill, not to worry, put on your walking shoes and head outside for a walk. Walk your dog or walk with your kids or spouse. Enjoy some quality time with your family as you exercise. A brisk 30 minute walk can prove to be a life saver and the best decision you ever made.

Until next time,

Dr. Mommy

Turn Off the TV - Turn On Your Health

Do your children spend hours in front of the television or playing video games? How about hours in front of the computer? These acts are actually damaging to their health.

In the March 2008 issue of Archives of Pediatric & Adolescent Medicine it was found that turning off the television or computer helped improve the health of younger children. This was determined with a study they performed on 70 overweight children ages 4 to 7. They were put into two different groups. One group used a automatic device placed on the television or computer to keep track of time of use. This group was also rewarded for reducing their television or computer time. The other group had no device to monitor their time use or reward system.

The results after 24 months were astounishing. The children with the monitoring device reduced their television viewing time or computer use by over 17 hours per week, where the other group only reduced their time by 5 hours. The first group also reduced their body mass where as the second group actually increased their body mass. By these results alone, it is evident that reducing the time a child spends in front of a television will be beneficial to their overall health.

I am guilty of using the television as a ‘baby sitter’ at times, but also limit the use of it, especially video games. Educational programs are great, but let’s be honest, how often do our children choose educational programs? It is up to us as adults and parents to guide our children and limit their television and computer use. Spend more time doing physical activities, like playing outside as a family or taking walks together.

You and your children will be on the road to a healthier lifestyle and much more worth it than wasted time on the couch in front of a television. So, be sure to limit your television time and set a good example to your children, they will love you for it in the long run.

Until next time,

Dr. Mommy