Facing Facts on Sugar

Don't miss any of HealthyWoman from Bottom Line. Add our address, HealthyWomanfromBottomLine@ebhw.bottomlinesecrets.com, to your Address Book or Safe List. Learn how here. January 2, 2011  Don't Let Your Computer Ruin Your Posture New Treatment Reverses 82% of Deadly Cancers... Without Chemotherapy, Radiation or Surgery Time to Get Real About Sugar Blast Away High Cholesterol. Lose 67 Points in Just 28 Days Moxibustion for Menstrual Cramps   Don't Let Your Computer Ruin Your Posture Sitting at my desk at the end of a long workday, I caught sight of myself in a mirror -- and I did not like what I saw. My rounded back and hunched shoulders made me look downright decrepit. I’ve always struggled with my posture, but that evening I realized that the problem was getting worse. I’m hardly alone. The fact that so many of us spend time sitting in front of computers, whether for work or leisure, has led to an increase in the number of posture-related concerns, according to physical therapist and posture expert Gregory Thielman, PT, EdD, of the University of the Sciences in Philadelphia. "We slump or hunch our shoulders as we work, and we sit in unnatural positions. The design and placement of our desks, chairs and computers may not be doing us any favors, either, encouraging us to position our bodies incorrectly," he told me. The potential consequences cannot just be shrugged off -- because they can affect our comfort, health, safety and quality of life as we get older. Dr. Thielman explained that poor posture can contribute to chronic neck, back and shoulder pain... headaches... muscle stiffness, tension and fatigue... joint degeneration... and kyphosis, an excessively rounded or humped upper back. Self-defense: If you sit at a computer for hours, at home or at work, here’s what to do to protect your posture... WORKSTATION MAKEOVER Dr. Thielman has conducted numerous workstation evaluations for fellow university employees and found that many posture-related problems can be minimized or prevented with some simple adjustments. He said, "The goal of these adjustments is to keep the body in a comfortable and neutral position, leaning neither too far forward nor too far backward." Take a look at your office and home workstations with the following recommendations in mind. If any of your furniture or equipment doesn’t pass muster, adjust or replace it. Check your... Desk chair seat and arms. At the proper seat height, your thighs are parallel to the ground... your knees are bent at a 90° angle so that they are directly above your ankles... and both your feet are flat on the floor (as they ideally should be to minimize the stress on your joints). The chair seat should be long enough to support three-quarters of the thigh (yet still allow feet to be flat on the floor) when your hips are all the way back in the chair. The chair should have armrests that allow the elbows to be supported when bent at 90°. Chair back. This should come at least three-quarters of the way up your back. Exception: If you have chronic neck pain, the chair back needs to be high enough and the headrest aligned in a way that allows you to sit with your neck straight and the back of your head resting against the headrest. Computer monitor height. The top of the monitor should be at your eye level so you don’t have to sit with your neck bent too far forward or backward to see the screen, Dr. Thielman said. If your monitor is too low, put a book underneath it to raise it. If it is too high and has no mechanism for adjusting it, you may need to get an adjustable monitor or a lower desk. Keyboard position. As you type, your upper arms should hang straight by your sides from shoulder to elbow... elbows should be bent at about a 90° angle and supported by the armrests of the chair... and your forearms should be roughly parallel to the floor. If your desk is too high for this, you can affix a keyboard tray to the underside of the desktop. Laptop users: As Dr. Thielman pointed out, people tend to use laptop computers when they are in a relaxed position, paying no mind to body mechanics -- so at least use a lap desk to hold the computer at an appropriate height, and try to remain conscious of the recommendations above. OFFICE-FRIENDLY EXERCISES When you spend hours sitting at a computer, it is important to periodically stop what you’re doing and change your position, Dr. Thielman said -- gently roll your shoulders, turn your head from side to side, stretch your arms overhead, stand up and walk around for a minute. Also, every hour or so, do these easy exercises... Chin tuck. This helps counteract the tendency to sit with your head jutting forward. Sit up straight in your chair. Put your index finger on your chin, and gently push straight back, so that your entire head moves back and realigns with your spine. Continue pressing your chin back for three seconds... relax... do 10 times. Pelvic tilt. This strengthens the abdominal muscles that help support the spine. Sit up straight in your chair and place a tissue at the small of your back... then use your abs to tilt the bottom of your pelvis forward, so that your lower back presses the tissue firmly against the back of the chair. Hold for three seconds... relax... do 10 times. Back stretch. This helps combat a tendency to slump forward. Stand tall with feet shoulder-width apart and place your hands on your lower back. Gently arch your back so that your hips come forward a bit, keeping your head aligned with your spine and taking care not to push too far so you don’t strain your neck or back. Hold for 10 seconds... relax... do 10 times. Source: Gregory Thielman, PT, EdD, is an assistant professor of physical therapy at the University of the Sciences in Philadelphia. Dr. Thielman’s research focuses on posture and movement as well as on upper-body rehabilitation in stroke patients. He conducts regular workstation analyses at the university and teaches a workshop called Body Mechanics and Back Care, which is designed to prevent posture- and work-related back pain and injury. New Treatment Reverses 82% of Deadly Cancers... Without Chemotherapy, Radiation or Surgery Lung cancer? Everybody knows that’s usually a death sentence. TV’s Peter Jennings died just a few months after announcing he had it. But you won’t hear that gloomy outlook from some very fortunate cancer patients. They were treated with a startling new medical cure that harnessed the cancer-killing power of their body’s T-cells. These warriors of your immune system usually ignore cancer. But researchers recently found a way to trick T-cells into destroying deadly cancers. How? With a dose of the patient’s own tumor cells! Read on... Time to Get Real About Sugar With some foods, sugar occurs naturally, such as in fruit and milk... with other foods, sugar or syrup is added during processing or preparation. Can you guess how much of this added sugar the average American consumes per day? Answer: 355 calories’ worth -- or more than 22 teaspoons! There’s nothing sweet about the potentially dangerous consequences of so much sugar, which include an increased risk for high blood pressure, high triglycerides, obesity, metabolic abnormalities and other heart attack and stroke risk factors. Good guideline: The American Heart Association recently issued new guidelines advising women to consume no more than 100 calories’ worth of added sugar per day. This equals about six teaspoons (or 25 grams if you’re looking at food labels) -- roughly the amount in two-thirds of a can of nondiet soda or half of a large cookie. Source: Rachel K. Johnson, PhD, RD, is associate provost and professor of nutrition at the University of Vermont in Burlington, and lead author of a scientific statement from the American Heart Association. Blast Away High Cholesterol. Lose 67 Points in Just 28 Days The big drug companies don’t want you to know about the alternative cures that can make their drugs obsolete. The alternative medicine believers think drugs and surgery are bad ideas. Guess what? They’re both dead wrong. Finally, a maverick M.D. has dared to identify the world’s best cures from both sides of the medical aisle. These are the real forbidden cures you want... Read on... Moxibustion for Menstrual Cramps Q: My daughter wants to try moxibustion to relieve menstrual cramps. What is this? Is it safe? A: Moxibustion is very safe if used correctly. This traditional Chinese technique uses moxa-wool made from the dried leaves of the mugwort plant. In addition to relieving menstrual cramps and regulating menstruation, it can reduce pain from injuries, such as sprains, and ease muscle spasms or weakness associated with chronic fatigue. A study in the Journal of the American Medical Association showed that moxibustion also could help "turn" unborn babies who were in breech position prior to delivery. The moxa-wool is rolled up in special paper to create a moxa stick that resembles a cigar. One end is lit and then the smoldering tip is held an inch away from the painful area or associated acupuncture points, without touching the skin, for five to 10 minutes. According to Chinese medicine traditions, when moxa is burned, its unique vapors enter the body via the skin and acupuncture points, opening the meridians (energy pathways). This regulates blood and qi (the body’s life energy), expels cold and dampness, warms the uterus and increases circulation specifically to the pelvic area. Also, the warmth of the smoldering moxa relieves stagnation or cold in the blood and improves the flow of qi. For maximum effectiveness and safety, your daughter should see a licensed acupuncturist, who will direct the moxa stick at specific acupuncture points, depending on the diagnosis. Thereafter, she can do moxibustion on herself as needed by pointing the moxa stick at the exact area of pain -- though she should stop immediately if the skin turns pink or feels very hot. Moxibustion is not recommended for anyone who is overheated or running a fever. Moxa sticks are sold at Chinese medicine stores and on www.Amazon.com starting at about $7 for a box of 50. Source: Xiaoli Chen, OMD, LAc, is an associate professor of classical Chinese medicine at National College of Natural Medicine and a private practitioner, both in Portland, Oregon. She also is the author of three books on Chinese medicine. Tamara Eberlein, the editor of HealthyWoman from Bottom Line, has been a health journalist for nearly three decades. An award-winning author of four books, she is committed to helping other women in midlife and beyond live healthy, fulfilling lives. She is also the "chief health adviser" to her husband of 25 years, college-age twins and teenaged son. BOTTOMLINESECRETS.COM Terms & Conditions Privacy Policy About Us Contact US Bottom Line Publications | 281 Tresser Boulevard, 8th Floor | Stamford, CT 06901 You received this free E-letter because you have requested it. You are on the mailing list as healthwellness82@gmail.com. Or... a friend forwarded it to you. Click here to easily unsubscribe. To change your e-mail address click here. 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