Don't miss any of HealthyWoman from Bottom Line.
Add our address, HealthyWomanfromBottomLine@news.bottomlinepublishing.com,
to your Address Book or Safe List. Learn how here. | August 28, 2011 | |  |  | How Former Heavy Drinkers Can Protect Their Health Today | | | Blood Pressure "Switch" Found on Human Body... | | | Welcome Relief for Below-the-Breast Chafing | | | Tumors Dried Up and Gone in 2 Months | | | Shop More, Live Longer | | | |  |  | |  | |
 | | How Former Heavy Drinkers Can Protect Their Health Today Recovery from alcoholism can be really, really hard—so if you’ve been sober for some time, congratulations! It’s prudent, though, to recognize that those years of drinking may have taken a long-lasting toll on your body. "Alcohol abuse can do cumulative damage to the brain, heart, liver, digestive tract and other parts of the body. Unfortunately, millions of people in recovery unwittingly shortchange themselves of years, if not decades, of joyful living by succumbing to illnesses associated with self-destructive lifestyle patterns," said John Newport, PhD, author of The Wellness–Recovery Connection: Charting Your Pathway to Optimal Health While Recovering from Alcoholism and Drug Addiction. What can you do now to protect your future health from the excesses of the past? Steps to take... Make a healthful diet a cornerstone of your sobriety. Many active alcoholics (those still drinking) are malnourished because alcohol, which has virtually none of the nutrients of healthful food, provides a large proportion of their calories. Thus, you probably entered recovery with nutritional deficiencies that can exacerbate alcohol-induced health problems. Also: Alcohol causes blood sugar spikes and plunges that, over time, may increase the risk for chronic inflammation, insulin resistance, cardiovascular disease, certain cancers, belly fat accumulation, slowed metabolism and impaired cognitive function. Many recovering alcoholics continue to eat in ways that keep them on the blood sugar roller coaster, including overindulging in sweets. This can create a chronic feeling of being "out of sorts" that can tip the scales in the direction of relapse, Dr. Newport cautioned. Self-defense: To replenish nutrients your body needs for self-repair, stabilize blood sugar and reduce cravings for sweets, adopt a "Mediterranean diet" high in whole grains, fruits, vegetables and plant-based protein sources (such as legumes)... and low in processed foods and saturated fats. Important: Some Mediterranean diet descriptions include a moderate amount of red wine, but no amount of wine is appropriate for a person in recovery. Supplement with the nutrients recovering alcoholics need most. While not a substitute for a healthful diet, supplementation can provide a nutritional insurance policy. Consider taking a daily multivitamin or consult a physician with expertise in nutrition and recovery for individualized guidance on supplements and dosages, Dr. Newport suggested. Recovery supporters include... - L-glutamine. This amino acid may help curb cravings for sugar, alcohol and other drugs.
- Milk thistle. Some evidence suggests that this herb can assist a damaged liver in rebuilding itself. But: "If you have been diagnosed with liver damage, be sure to also follow through with appropriate medical treatment. I wouldn’t want anyone to think that milk thistle will fix cirrhosis, for instance," Dr. Newport emphasized.
- Omega-3 fatty acids. These have anti-inflammatory effects that may help repair your heart, digestive system and other alcohol-damaged tissues. Omega-3s also are highly concentrated in the brain and thus may help combat depression and aid cognitive function and memory (which can be impaired by years of heavy drinking). Supplement sources include fish oil, evening primrose oil, black currant oil and borage seed oil.
- Vitamin A. This antioxidant helps repair damaged cells of the bones, teeth and soft tissues. It also may reduce the risk for cancer, many types of which are seen in higher levels among heavy drinkers.
- Vitamin B complex. The B vitamins improve nervous system function. They also help the body and brain cope with stress, which is important since stress is a risk factor for relapse.
- Vitamin C. This stimulates the immune system, promotes blood vessel health and helps detoxify the liver—all of which may have been compromised by excessive alcohol.
- Vitamin E. This improves the function of heart and muscle cells and reduces cardiovascular risk.
Curb caffeine consumption. It’s fine to have a cup or two of joe in the morning. But unfortunately, said Dr. Newport, many recovering alcoholics radically increase their caffeine intake, overstimulating the adrenal glands and elevating blood sugar. Symptoms of caffeine overload include anxiety, irritability and insomnia (which won’t help your sobriety), plus frequent urination that can deplete water-soluble vitamins. If you consume more than five servings of caffeine daily from coffee, black tea, soft drinks and/or chocolate, cut back gradually to avoid triggering withdrawal headaches... and substitute herbal tea, decaffeinated green tea, spring water or fruit juice mixed with sparking water. If you smoke, make quitting part of your recovery. Smoking rates are significantly higher among active alcoholics than nonalcoholics—and many people in recovery from alcoholism continue to smoke. You can see that at Alcoholics Anonymous meetings, Dr. Newport said, because there is almost always a group of people smoking outside the door. Smoking is harmful for everyone, but particularly for alcoholics because it exacerbates chronic alcohol-induced nerve cell injury and cell membrane damage in the brain. It also impedes cerebral blood flow and thus slows the process of healing the damage caused to the brain by excessive alcohol consumption—so the longer you continue to smoke, the more you interfere with that process. Recovering alcoholics may hesitate to give up cigarettes for fear that doing so would jeopardize their sobriety—but recent research contradicts this notion. Because smoking and drinking behavior often go together, continued smoking actually can trigger cravings for alcohol and thus reduce your chances of staying sober. The same sorts of tools that helped you quit drinking also can help you give up cigarettes. Ask your doctor about smoking cessation aids, including nicotine replacement products, medication, psychotherapy, group support and 12-step programs (such as Nicotine Anonymous, www.Nicotine-Anonymous.org). Also helpful: Call 800-QUIT-NOW (800-784-8669) to reach the smoking quit line sponsored by your state health department. "This gives you access to trained counselors who can help you over the hump," Dr. Newport said. Beating your nicotine addiction not only will do wonders for your physical health, it also will support your recovery from alcoholism. Source: John Newport, PhD, is author of The Wellness–Recovery Connection: Charting Your Pathway to Optimal Health While Recovering from Alcoholism and Drug Addiction (Health Communications). He has doctorates in psychology and public health, has worked in the fields of addiction and health services for more than 30 years and is based in Tucson, Arizona.
| | |
 | | Welcome Relief for Below-the-Breast Chafing
Q: The skin below my breasts often gets chafed. What is causing this and what can I do about it?
A: This is a fairly common complaint among large-breasted women—and the bigger the breasts, the higher the chances of developing irritation in this area. If the chafing occurs at your bra line, it could be that your bra is rubbing the skin due to improper fit. Solution: Consult an experienced lingerie salesperson for help in finding a bra that provides support without slippage. Irritation also can result when the skin at the bottom of the breasts rubs against the skin of the chest. There is little ventilation in that area, so it gets moist and prone to inflammation, similar to a baby’s diaper rash. Try applying a dab of a barrier cream (such as any Desitin product) or anti-chafing lubricant designed for athletes (such as the BodyGlide brand) to the affected area each morning to create a protective layer against skin-to-skin friction. Wait a bit for the product to absorb before getting dressed to avoid getting it on your shirt. Another option is to sprinkle a bit of cornstarch on your hand, then rub it on your skin before you dress. Also helpful: Buy bras made of moisture-wicking fabric... change to a dry bra if you feel damp... or go braless at home to let the area air out. If the problem persists, see your dermatologist. You may need to use a steroid product, such as over-the-counter hydrocortisone cream or a low-potency prescription topical steroid, for a few days to reduce inflammation and give the chafed skin a chance to heal (though you’ll still need to follow the recommendations above to prevent irritation from returning). Be aware: One side effect of steroids is to reduce the immune response, which in turn can promote an overgrowth of Candida yeast. You’ll know yeast is a factor if your skin has white patches that you can wipe off or if little red bumps surround the chafed area. So if you use a topical steroid, combine it with a dab of nonprescription antifungal miconazole gel and let it air-dry before putting on your bra. Source: Francisco A. Tausk, MD, is a professor of dermatology and psychiatry at the University of Rochester School of Medicine in Rochester, New York. He also is head of the Center for Integrative Dermatology and codirector of the Psoriasis Center at the University of Rochester Medical Center. www.urmc.Rochester.edu/dermatology/psoriasis
| | |
 | | Tumors Dried Up and Gone in 2 Months "Within two months, every tumor had shrunk, dried up and fallen off," said Tom to Dr. Gary Null about the miraculous disappearance of his rapidly spreading cancer. Tom had already gone through surgery once for skin cancer on his forehead. Unfortunately, his skin cancer was melanoma. Just 10 days after the operation, the cancer was back with a vengeance. It reappeared on his forehead, and quickly spread to his arm, upper body and chest. Four doctors all agreed: There was nothing they could do to cure this cancer. They all still wanted to operate. But Tom wanted to live—not just get sliced up. | |
Read on...  | |  | | |
| | | Shop More, Live Longer Sometimes the thought of working out makes me want to pull the covers over my head—but now I hear that it might do me good to hit the stores instead. Reason: According to recent research, shopping is good for a person’s health. This study involved 1,841 seniors ages 65 and older who were asked how often they went shopping. Possible answers ranged from "daily" to "never." Findings: Participants who reported shopping every day were 27% less likely to die during the study period than those who ventured out to stores less frequently. Theory: Shopping involves various factors believed to extend longevity, including physical activity and increased social interaction. Bottom line: Next time you feel the need for some retail therapy, don’t feel guilty. You can even save your money—because window-shopping works, too. Source: Yu-Hung Chang, PhD, is a researcher at the Institute of Population Health Sciences in Taiwan and leader of a study published in the Journal of Epidemiology & Community Health.
| | |
 |
 | |  Tamara Eberlein, the editor of HealthyWoman from Bottom Line, has been a health journalist for nearly three decades. An award-winning author or coauthor of four books, she is committed to helping other women in midlife and beyond live healthy, fulfilling lives. Her latest book is the updated, third edition of When You’re Expecting Twins, Triplets, or Quads (HarperCollins). She is also the "chief health adviser" to her husband of 26 years and three college-age children. | |  | | 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. To update your e-mail preferences click here.
© 2011 by Boardroom Inc. All Rights Reserved. |
No comments:
Post a Comment