The GERD Whisperer

new medical challenges

2011-11-22T17:52:00.000-06:00

Approximately 6 months ago I began to experience some minor lightheadedness. I tolerated it because that's what I do, waiting for it to go away. It has lingered until now. Finally, last month I decided to make an appointment with my ENT doctor and seek the cause of the problem. Long story short, after testing I have been diagnosed with Meniere's disease. This disease is not curable and has several symptoms including tinnitus (ringing in the ears), loss of hearing, dizzyness, lightheadedness, and several others. Obviously, my symptoms presently only have to do with some inner ear discomfort and lightheadedness. Early on my symptoms could more aptly be called dizziness insomuch as there was more spinning effects in my experience. Now, I am mainly just lightheaded.

There are limited treatments for this disease. My doctor has presently prescribed Maxzide, a diuretic reducing the fluid and sodium retained by the body used primarily to treat high blood pressure. The doctor also put me on a low salt regimen limiting my intake to 2000mg daily. Fluid reduction is important because fluid pressure on the inner ear causes Menieres.

This has presented challenges. First, the GERD medication I take is Zegerid OTC, which my gastroenterologist prescribes. This med works for me. Many RX insurance plans now exclude so many heartburn meds. Zegerid was found after several years of trying different meds and dealing with insurance coverage. Here's the PROBLEM! Zegerid is unique in that it utilizes sodium bicarbonate (baking soda) as an absorption agent for the active ingredient, omeprazole. In fact it contains 1200mg of this form of sodium. And, I take one in the morning and one at night. So, from the Zegerid alone I'm getting 2400mg of sodium! Am thinking this has maybe greatly contributed to getting Menieres.

Now, after taking Maxzide for Menieres for one week, my GERD is going crazy. The first few days were awful! However, thankfully, it has settled down. However, after one week on this drug I quit taking it today. The side effects were too hard for me. Side effects include nausea, flu-like symptoms, and tiredness. I basically have felt miserable for a week, no energy, flu-like, and unable to function.

I now have to work with my gastroenterologist to find a non-sodium substitute for Zegerid. The ENT also has to find another med for my Menieres. I hate these circumstances! I hate medical problems. As a runner for 30 years, someone who has maintained their ideal weight for 25 years, and someone who has eaten correctly for 25 years I am having problems not associated with obesity and poor fitness, but problems in other areas. Ever tried running 5 miles when you are dizzy. Don't try it!!

report

2011-08-27T17:27:00.000-05:00

GERD is behaving and joints doing well. Still believe in the low alkaline eating regimen and the Glucosamine treatments. Looking forward to cooler weather. Our prayers go to everyone on the East Coast enduring Hurricane Irene today. God be with you all.

glucosamine experiment - Report

2011-07-15T09:10:00.000-05:00

I am continuing the Glucosamine regimen taking 1500 mg nightly. This completes approximately 5 months on this program. I am happy to say that I continue to see improvement in joint issues. My knees seem to recover quickly after running, with less soreness generally all the time. The main improvement I have seen has been in my elbows. I have noticed a significant difference in the soreness.

After about one year of light (and I do mean light) weight lifting for arm, shoulder, and neck toning and strengthening, I quit for about 6 months. About two months ago I re-started this workout and am happy to say that it has not affected my elbow soreness. I attribute this to the Glucosamine.

Positive results!

currently calm

2011-07-15T09:03:00.000-05:00

I'm going on a month of a very calm period in the GERD battle. In trying to understand this, my only rationale is that my alkaline eating regimen is helping in a very positive way. I try to eat raw fruits and veggies at least 4-5 night per week. After my morning 20 ounces of coffee, I drink 20 ounces of filtered ice water (meaning a 32 ounce water bottle full of ice and filtered water). I continue to consume smaller amounts of ice water throughout the morning. Then in the afternoons, due to my evening running regimen (5 miles currently), I consume at least 64 ounces of tap water. Whatever I'm doing, it works!

I have been traveling for work in June and July, staying a week at a time in different cities. Thankfully, this has not impacted my GERD quiet period.

glucosamine experiment - Report

2011-05-17T11:48:00.001-05:00

As of May 17 it has been slightly more than 90 days on Glucosamine. Results are mixed. I cannot say that my joint soreness is cured. I do believe that I have experienced some improvement. Maybe more time is needed for marked improvement. I do know that my elbow soreness is definitely not worse, and there is probable improvement. The problem is that over a 90 day period it is difficult to measure improvement.

Regarding my knees, now in addition to putting in my normal 15-20 miles per week of running, I am walking another 10-12 miles with my wife. A normal day involves taking a 4-5 mile run, then meeting my wife and walking with her another 3-4 miles. So, basically I leave the house at 6 pm and return at 8pm, completing a total 7-8 mile workout consisting of 4.5 miles of running at a 9:15 pace and walking 4 miles at a 15:00 pace. My knees do have soreness after 4 days of this schedule. But, I think even if my knees were healthy they would be sore after a workout regimen like that. I wear patella straps on both knees which helps immensely. The patella tendinitis in my left knee remains tolerable with the strap. Without the strap my left knee would be too sore and would require constant medication with ibuprofen all day long.

Lastly, after sticking to the alkaline eating regimen for almost one year, along with this running program, my weight has dropped to about 165. Although an admirable weight for a man my size (6'2") and age (late 50's), I don't need to lose any more weight (and I haven't been trying to lose weight!). Just goes to show you if you eat right and exercise, weight, blood pressure, cholesterol, and other problems will take care of themselves. I'm glad that I recognized this many years ago.

Lastly, my GERD was at a low level of activity for several months. However two weeks ago, it kicked in for no apparent reason and stayed a a low level of volcanic activity for several weeks. As of yesterday, it has calmed down again and I am trying to maintain that level. It is really a hard thing to manage, as many of you know.

My last post was made after completing a fence repair project caused by a bad storm. Several days after the fence repair I began to experience extreme soreness in my ribs on the right side. Ignored it for about a week and then got serious about treating. Over time I came to believe that I have experienced some kind of pulled muscle or some kind of muscle / tendon irritation in my ribs due to the extreme exertion during the fence repair of hammering over 50 feet of fence boards in one 6 hour marathon. I began to use ice and heat treatments on my ribs and the soreness began to improve. Almost all of the soreness is now gone and barring doing something stupid like lifting and re-pulling or irritating the affected area, I am hoping for total cure. So far, so good.

GERD absent / Glucosamine report

2011-04-19T09:41:00.000-05:00

Last Thursday evening I completed my repair of my storm damaged fence. It was a 6 hour job and involved alot of bending over and upper body movement. I am pleased to report that when finally finished, showered, and relaxing in my recliner late evening, my GERD was absent!! In former days my stomach would be in my throat, I would have a hacking cough, and the annoying "burning" would be present.

I am so impressed by the results of this alkaline eating regimen. I am more and more convinced that this alkaline diet (really not a diet, just an eating program) is allowing my esophagus to heal and drastically reducing the acid content in my digestive system.

I have now completed 60 days of Glucosamine, taking one 1500mg capsule per day (in the evening). I'm thinking that I am beginning to see some results in my elbows and knees. In another 60 days I should be able to sense whether its helping or not, but I believe it is. So far so good. And, the Glucosamine has not affected my GERD.

Storm Damage

2011-04-11T10:54:00.001-05:00

A week ago today a terrible storm moved through the Memphis area. Shortly after noon, the storm system moved into our county. I immediately turned on my police scanner / weather storm spotter channels (I am a licensed HAM radio operator and monitor Ham channels listening to the weather service converse with storm spotters across the area) and listened for bulletins about the storm from the National Weather Service. Much to my dismay I heard of a funnel cloud moving in the direction of our subdivision. Here at my office, I was more concerned about getting people to safety as we could not hear the warning sirens due to the noise of the storm. After the weather had settled down, I began to hear reports of some damage in the area. My wife was traveling back from being out-of-town, so I could not phone her to check on our home. My website was down, a signal that power was out at our house since my website runs on a server at home. So, after getting more anxious about the situation I phoned our neighbor. He had also been in another part of town during the storm, however was back home. He indicated that there were trees down in numerous locations around our neighborhood but he had not looked at our home to see if there was any damage. He agreed to go across the street and inspect our home and call me back. When he called back he related that there were no broken windows or shingles missing, but that our north fence had been blown down and that everything in our back yard was "upside down". I decided to leave work and head home to check the damage. The drive home (8 miles) which usually takes about 25 minutes in moderate traffic took almost an hour due to non-functioning traffic lights along the way and the main thoroughfares were clogged with slow-moving traffic. I finally made it to our area and immediately noticed storm related damage. I arrived home about the time my wife drove in from out-of-town. Together, we assessed the damage.

Our back yard was a mess. Lawn furniture and large flower pots had literally been turned upside down. There was debris stuck to the siding on the back of our home. And, we did lose about 45 feet of fence. Thankfully our roof was not damaged. Obviously, something similar to a tornado had caused this damage. It was something more akin to a mild tornado rather than just straight-line winds. We were so thankful that this damage was limited.

So, I put my GERD and my aching joints to the test. I spent the remainder of the day with my chain saw cutting up the damaged fence, taking to the curb for sanitation pickup, and assisting neighbors cut up their downed trees and hauling to the curb for pickup. All the while it was raining lightly and cold. Finally, about 8 PM, cold, soaking wet, and exhausted, I finished and called it a day. Duly noted was that my GERD did not kick into overdrive as it usually does when I engage in physical labor, especially tasks that require alot of lifting and bending over.

Then, this Saturday, I began the task of rebuilding the fence (our dogs were already tired of staying inside). I went to Lowe's and got supplies for phase 1. Using the old fashion way, I dug 30 inch deep post holes for the posts using a posthole digger. I then aligned and set all the posts in concrete, a delicate and dirty process. This required several hours of bending, lifting, and being stooped over, which usually sends my GERD into overdrive.

However, I am please to say that after a day of hard labor, my GERD was fine but my muscles were aching. I was also anxious to see if the Glucosamine treatments had helped my elbow joints. I'm only 2/3 through the ramp-up of Glucosamine (90 days before seeing results). I DO think the Glucosamine is helping! Although my elbows (broken on left and chipped on right) were sore, they were better than would have been normal.

So, I am encouraged on two fronts:
1. The alkaline diet is definitely helping my GERD
2. The Glucosamine seems to be helping my joints

More to report as time goes along. BTW, I will finish the fence this weekend!!

muscular concerns and antibiotics

2011-02-22T08:00:00.002-06:00

If you have followed my posts you know that I am a firm believer in fitness. For me, my family history forced me to take a hard look at my own personal fitness in my late 20's. My father died at age 64 of heart disease and my mother died at age 64 from breast cancer. My oldest sister died at age 60 of lymphoma cancer. My fraternal grandfather died in his 40's and my maternal grandfather died of heart disease in his 60's. In my late 20's, after losing both my parents, examining the health history of my family line, I decided to be intentional about my health.

Diet, exercise, and stress management are essential to my personal fitness program. Multiple blog posts give evidence to this. Even then, also documented is my struggle with GERD and other health concerns. Some things just happen!

For the last several years I have struggled with an ear problem causing pain and discomfort, especially during sinus drainage events (which, thankfully, I don't have much of). I am blessed NOT to have any struggles with allergies. I find that a good hard run usually clears up many of my sinus problems. However, this persistent ear problem has been a challenge. Finally, after multiple attempts to solve my ear problems my family doctor referred me to an ear, nose, and throat specialist. I am pleased to say that progress is being made. Regrettably, because of the ongoing ear problem, I have lost about 15% of my hearing in that ear.

All of this to say, that during the course of treatment for my ear problems, I was put on the antibiotic Levaquin, a strong drug used to treat pneumonia. Coincidentally, as the weather turned much colder I began to experience muscle pulls in my calf muscles. I thought it was due to the colder temps so I began wearing running tights and used cut-off sock tops to keep my calf muscles warm during my runs. I also did extra pre-run stretching of my calf muscles, which I still do. For over a month I experienced extreme frustration with my calf muscles pulling and getting tight during my nightly runs. After my runs I iced down my calfs on both legs.

Toward the end of this period of calf muscle problems I was referred to the ENT specialist for my ongoing ear problems. My doctor happens to be a runner also. During the exam and while reviewing my medical history he noticed I was currently taking Levaquin. He asked if I was experiencing any muscular problems in my legs regarding my running. Of course, I unloaded telling him about my frustration with pulled calf muscles for the last month. Then he laid a bombshell on me. He said I should limit my running for the next 4 weeks until the Levaquin gets out of my system (I was about to finish the prescription). He said that Levaquin has a known side effect of causing pulled leg muscles, especially Achilles tendon tears! Holy smoke!! He said I was probably lucky I had not ruptured my Achilles and to be very careful.

So, I did curtail my running for a month. I gradually resumed my running regimen 3 weeks ago and have gradually worked my way back up to my normal workout. Thankfully, the problem with muscle pulls in my calf has gone away and I now have confidence that I am not going to rupture my Achilles tendon, at least as a result of Levaquin. I still try to stretch my Achilles properly pre and post-run just to be sure. I am thankful for a doctor who recognized my dangerous situation because he was a runner also. I hope you don't have a similar problem with pulled muscles related to the consumption of antibiotics!

glucosamine experiment

2011-02-20T08:00:00.003-06:00

After many months of trying to decide whether or not to try the glucosamine regimen for joint therapy I finally decided to start a daily dosage yesterday and continue for 3 months. As a runner I do suffer from some soreness in my knees. It's not very bad and comes and goes. After 30+ years of running, sore knees are to be expected. However, I suspect my sore knees are more a result of football injuries from high school rather than running, per se.

Here is an impressive article on the effectiveness of glucosamine on sports injuries, particularly runners:
http://www.runnersworld.com/article/0,7120,s6-241-286-289-8138-0,00.html

My bigger reason for trying glucosamine is for treatment of my elbows. Six years ago I fell while running and broke my left elbow after hitting it on the curb. My right elbow suffers from many years of sports abuse related to being a pitcher in baseball, lots of tennis as a young adult, and softball church league play. On rainy days my elbows get so sore I can hardly touch them. Yes, humid weather bothers my elbow joints.

In researching glucosamine and chondroitin I decided to take glucosamine sulfate without chondroitin. Most articles said to purchase a name brand and try for 90 days to see if it works for you. The evidence is not convincing medically, however, many people, including athletes, testify as to its effectiveness. My own mother-in-law has found it to be very helpful in treating arthritic pain in her hip.

My experiment is very simple and should be easy to judge results. If my elbows improve, I'll be a believer! I'll post results in this column in the future. Hopefully, it will not adversely affect my GERD.

staying hydrated and running

2011-02-18T08:00:00.003-06:00

As a lifelong runner I have had to learn some hard lessons about staying hydrated and being sure I am properly prepared to run 4-5 times per week. I am not a marathon runner. I run for two primary reasons:

1. For exercise, fitness, weight control, and health concerns
2. For emotional health enjoying the "runner's high" and stress management regular running provides

Through the years (31 years of regular running) I have had several harrowing experiences of dehydration. You would think that one would learn the lesson once and not repeat. However, in the pace of everyday life, I sometimes forget to hydrate properly and rush to get my run in before the day ends. Once I got dehydrated so badly that I woke up in the middle of the night shaking violently with symptoms similar to having a high fever, except my body temperature was actually lower than normal. Realizing the problem I immediately consumed water and after about one hour returned to normal health. Several times per month I will have flu-like symptoms about one hour after a run (normally 6 miles, at a 9 minute pace), which are caused by dehydration.

I have noticed that the older I get, the more I have to be careful about this. For me, I have found that I need to consume at least 90 ounces of water during the day to be fully hydrated for an evening run, winter or summer. Of course, I continue to consume up to 90 ounces of water by the end of the work day (plus 16 ounces of coffee at breakfast and water or tea consumed at lunch). Obviously, there are frequent trips to the restroom. However, the water does keep me hydrated and prepares me for my evening run which is usually a distance of about 6 miles lasting one hour. In the winter, hydration is equally as important as running in the hot-humid summer. I tend to overdress with layers in the winter running in evening temperatures of anywhere from 10 degrees to 50 degrees. This causes me to sweat profusely, even in the winter, which is my goal. Sweating is healthy for your immune system and helps expel toxins from your system. Depending on the level of humidity, I sweat through 5 layers of clothing. My layers of clothing consist of:

1. First layer is a Nike thermal mock crew exercise shirt

2. Second layer is a NorthFace short sleeve running shirt

3. Third layer is a cotton turtleneck shirt (also used when snow skiing)

4. Fourth layer is a cotton sweat shirt

5. Fifth layer (if needed) is another cotton sweatshirt hoodie

So, for me, staying hydrated is essential to daily health. It also helps treat the symptoms of GERD by diluting stomach acid (for me)..

ice and ice water

2011-02-16T08:00:00.001-06:00

I have read in several articles that ice and ice water help curb esophagus burning. I usually get to my office at about 7:30 every morning. I bring breakfast with me and spend the first 15 minutes of the day catching up on email while eating my breakfast consisting of a sliced Gala apple, a whole grain muffin made by my wife, and 16 ounces of coffee (which is consumed for the caffeine to get me going!). I also have a 32 ounce Nalgene water bottle that I fill with ice and filtered water from home.

When I am finished consuming the coffee, I begin to work on the 32 ounces of ice water. If you have done any research at all on the causes of GERD, you know that caffeine and coffee do promote acid in the stomach. Coffee digests as an acid (as opposed to an alkaline), which in theory, promotes GERD. I have found that consuming the ice water and ice over a period of 3 hours after the overdose of morning coffee dilutes the effects of the acid formation caused by digesting the coffee and helps keep burning to a minimum or non-existent (if I'm having a good day GERD-wise).

For me, ice water does help "cool" the esophagus and stomach and "quiet" the symptoms of GERD. See the next post on my consumption of water and exercise program.

GERD gum

2011-02-14T10:12:00.005-06:00

I had previously posted an article on the positive effects of chewing gum to treat GERD symptoms. Here is the actual article from Lifehacker ( http://lifehacker.com/#!5733479/kill-heartburn-with-chewing-gum) Since this article I have conducted an unscientific experiment myself using chewing gum as a "self-treatment" routine for GERD relief during the day. After approximately four weeks of experimenting I am convinced that my own experience is one of improvement in the GERD symptoms of a continual burning in the esophagus.

The gum of choice for me is Orbit Wintermint gum, which is sugarfree and available at any supermarket checkout counter. I take a normal piece and break it in half and keep it in my mouth for 1-2 hours, especially during long meetings or tedious tasks. I have found that the wintermint flavor offsets any burning sensation in the esophagus and gives a continual cooling sensation in my throat and mouth. It really does work! I believe that it does effectively help to flush stomach fluids out of the esophagus and replace with excess saliva caused by the gum and the associated flavor. Works for me! The Orbit brand also seems to maintain its flavor longer than other brands I have tried.

So, here's what I do. I keep several pieces of this gum in my pocket. Two pieces usually provide enough to last all day. I break one piece in half and can get about 2 hours out of 1/2 piece. One pack of Orbit gum contains 14 pieces, so using 2 pieces per day could conceivably make the pack last for a week. You can usually pick up a pack at the checkout counter for 75-99 cents, depending on the store.

causes of GERD

2011-01-19T10:35:00.002-06:00

Causes of Gastroesophageal Reflux Disease

By Sharon Gillson, About.com Guide

Updated February 24, 2010

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

If you suffer from Gastroesophageal reflux disease, you may wonder why you are suffering from it, and if there are certain conditions that can cause GERD.

It Starts With the Lower Esophageal Sphincter (LES)

This muscular tissue opens and closes the lower end of the esophagus. The LES helps maintain a pressure barrier that keeps the contents of the stomach from moving up into the esophagus. This is done by an area of smooth muscles and hormones. If the muscles weaken and lose tone, the LES can't close completely after food enters the stomach, which allows acid from the stomach to back up into the esophagus. There are several things that cause the LES to malfunction:

Impaired Stomach Function

More than half of GERD sufferers have abnormal nerve or muscle function in the stomach which, in turn, causes food and stomach acid to be digested too slowly. This will cause a delay in stomach emptying its contents, increasing pressure in the stomach and increasing the risk of acid reflux.

Medications May Cause GERD

There are various drugs, both over-the-counter and prescription, that can increase the risk for GERD, and worsen the symptoms in those who already suffer from GERD.

NSAIDs
Nonsteroidal anti-inflammatory drugs include aspirin, ibuprofen (Motrin, Advil, Nuprin) and naproxen (Aleve). They are commonly associated with causing peptic ulcers, and also may cause GERD or increase the severity of symptoms in people who already have GERD. Research has shown that long-term NSAID users were twice as likely to have GERD symptoms as non-NSAID users.
Other Drugs That Can Cause GERD
This list is not an inclusive list of drugs that can cause GERD. Other drugs may also cause or worsen GERD. It is important to consult your doctor if you start experiencing any symptoms.
Calcium channel blockers - used to treat high blood pressure and angina.
Anticholinergics - used in drugs that treat urinary tract disorders, allergies and glaucoma.
Beta adrenergic agonists - used for asthma and obstructive lung diseases.
Dopamine - used in Parkinson's disease.
Bisphosphonates - used to treat osteoporosis.
Sedatives
Antibiotics
Potassium
Iron pills

Asthma May Cause GERD

More than half of asthmatic sufferers also have GERD. It is still debated whether asthma causes the GERD, or if GERD causes the asthma for these persons.

Some experts think the coughing that accompanies asthmatic attacks can lead to changes in pressure in the chest, which can trigger reflux. Also, certain asthmatic medications that are used to dilate the airways may also relax the LES, leading to reflux.
Some experts think that since GERD has been associated with several other upper respiratory problems, it may also be a cause of asthma, rather than a result of asthma.

Pregnancy and Hormones May Cause GERD

Hormones also affect the LES. For example, the increase of the hormone progesterone during pregnancy relaxes the LES. Thus, it's not abnormal for pregnant women to experience heartburn.

Diabetes

People with diabetes, especially Type 1 diabetes, often develop a condition called gastroparesis. This condition affects about 20 perecnt of diabetics and is characterized by delayed stomach emptying. Pressure within the stomach can increase, which in turn can result in reflux.

Hiatal Hernias May Cause GERD

The hiatus is a small hole in the diaphragm muscle, and the esophagus fits through as it joins the stomach. This hole is usually a snug fit, but for some people it may weaken and enlarge. When this happens, part of the stomach may protrude into it, producing a condition that is called hiatal hernia. The hernia may impair LES function. So far, there is no evidence that a hiatal hernia causes GERD, but it may increase GERD symptoms in persons with both conditions.

Abnormalities in the Esophagus Can Cause GERD

There are some studies that show that most people with atypical GERD symptoms, such as feeling like there is a lump in the throat, hoarseness or chronic cough, have abnormalities in the esophagus. These abnormalities include:

Motility Abnormalities - Problems with spontaneous muscle action in the esophagus, called peristalsis, commonly occurs in GERD sufferers. Studies haven't determined if peristalsis is the cause or the result of long-term GERD.

To view this page in its original form, please visit: http://heartburn.about.com/od/gerdacidrefluxdisease/a/causes_of_gerd.htm

44 actions you can take now to boost your energy

2011-01-16T08:00:00.011-06:00

source: http://michaelhyatt.com/44-actions-you-can-take-now-to-boost-your-energy.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+michaelhyatt+(Michael+Hyatt)

These are in no particular order:

Take Vitamins.
Lose weight.
Organize your desk.
Eat lean.
Get 7–8 hours of sleep a night.
Go to bed and get up at the same time every day.
Take naps.
Drink 8 glasses of water a day.
Use a sun lamp.
Exercise regularly.
Stop watching or reading the news.
Avoid negative people.
Surround yourself with high-energy people.
Walk faster.
Decide to be energetic.
Smile.
Learn a new joke and tell it to someone.
Read or watch something inspiring.
Avoid sugar and white carbs (potatoes, bread, etc.)
Reconcile with an estranged family member or friend.
Go to church.
Sing old TV theme songs with friends.
Listen to music that moves you.
Get outside.
Breathe more deeply.
Read the Bible.
Relax your body.
Cancel unproductive meetings.
Plan a vacation.
Experience art.
Stop complaining.
Be grateful.
Pay someone a compliment.
Give money to a good cause.
Lighten someone else’s load.
Travel with less stuff.
Clean out your closet.
Have dinner with a friend and be fully present.
Take a shower.
Get a massage.
Turn off your mobile phone.
Get lost in a great story.
Make a list of why you are doing what you are doing.
Dream about what is possible.

Here are a few other posts I have written on this topic: “How to Reboot Your Spirit,” “What Keeps You Going When You Want to Quit,” and “How to Boost Your Energy Level.”

10 things dieters need to know about metabolism

2011-01-15T08:00:00.002-06:00

By Maria Colenso

Source: http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/10-things-dieters-need-to-know-about-metabolism.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+DailyStuff+(DailyStuff+from+HowStuffWorks)#mkcpgn=rss1

When you're trying to lose weight -- or maintain your current weight -- you think about fats, carbs, calories, how you'll fit a workout into your schedule and, for many of us, how good a slice of that chocolate cake would taste... and maybe it's okay if we only have one bite. One important piece of the weight loss puzzle, though, is your metabolism, which you may not think about at all. That is, unless you're making a passing remark about your friend with a fast metabolism who can eat anything and everything.

But is that even true? Is there such a thing as a fast or slow metabolism? And what does your metabolism do, anyway? Find out next, starting with what your metabolism does and why you should care.

10: You Can't Change Metabolism, but You Can Influence It

When you're trying to lose those extra pounds and keep the weight off, it's good policy to understand how your body uses the food you eat. Your metabolism is the way your body processes everything you eat and drink, converting all that sugar, protein and fat into energy. It's a never-ending, two-part process of anabolism and catabolism. Anabolism is when energy is created and stored, and catabolism is when energy is released. All of this is controlled by the endocrine system, the system in charge a lot of our body's processes, from cell and tissue growth and repair to reproductive function and mood regulation.

While you can't directly control how your metabolism works, you can control what you eat, how much you eat and how much physical activity you get every day. These three factors have a lot of power over your metabolism. It always comes back to diet and exercise, doesn't it?

9: You Can Calculate Your Basal Metabolic Rate

Energy Expenditure

You can calculate how many calories a day you need to maintain your current weight with the Harris Benedict formula. It combines your BMR (your height, weight, age and gender) with how active you are (sedentary, some light exercise, moderately active, very active and extra active). You can learn more about how to use the Harris Benedict Formula in How Calories Work.

Everyone's body works differently, and everyone will have a different metabolic rate. The trick is to figure out how fast or slow your metabolism is -- that's called your Basal Metabolic Rate (BMR) -- and then tailor your caloric needs and amount of exercise to suit how your body works

BMR is an important piece of how to work with your metabolism to lose weight because it measures how many calories you burn when you're doing nothing. (Remember, even when you're not active, your body is still using energy for breathing and other basic functions that keep you alive.) It's calculated based on your age, gender, height and weight factors.

8: "Fast Metabolism" Is (Mostly) a Myth

Your metabolism is individual to you, based on a combination of your genetics, age, gender, muscle mass and certain environmental factors. While your best friend who seems to be able to eat anything and still stay slim seems to have a faster metabolism, it's not likely her metabolic rate creating such a difference. She's probably just found, either through work or good luck, the perfect ratio of lifestyle factors. She's working with a balance of how many calories she eats, how much she exercises, how much muscle mass she has and how much she sleeps. If she has that piece of pie after dinner every night without gaining a pound, she's probably also already slender, very physically active and getting lots of uninterrupted sleep every night.

When you skip meals or severely reduce the number of calories you eat, your body compensates by slowing down your metabolism, allowing it to save calories for energy your body will need to handle its basic functions. When you eat too many calories without also increasing your physical activity, those unused stores mean weight gain.

7: Exercise Boosts Metabolism

On the Rocks

How do you drink your water? We don't mean on the rocks, or with whiskey. We mean cold. And often. A study at the University of Utah found that people who are better hydrated have higher metabolic rates. Eight to twelve 8-oz. glasses of water every day will do the trick [source: University of Utah].

Basically, weight management comes down to this: the more active you are, the more calories you burn. That means how much physical activity you get in a day has more impact on your weight loss and gain than a fast or slow metabolism. When you're trying to lose or maintain weight, physical activity is one of the most important factors because it's under your control -- you choose how sedentary or active you want to be.

A 150-pound person who runs for 60 minutes (with a pace of a 10-minute mile) will burn about 680 calories, or roughly the number of calories in a Whopper from Burger King. But even the most sedentary among us is still burning calories, just not very many. Our bodies use about 10 percent of the calories from the foods we eat to process that food. Just don't count on that 10 percent to impact your waistline.

6: More Muscle Mass Means Faster Metabolism

Muscle mass makes us strong, and as luck would have it, it also helps us burn calories -- during workouts and during downtime. Strength training, done with resistance to help build muscle mass, usually includes exercises such as weight lifting or using a resistance band. Adding strength training to your workout routine will help build muscle mass and keep your bones strong. One pound of muscle burns about 15 calories a day, and while that's still not much, it's more than what one pound of fat will do for you. Multiple studies have found that when strength training is added to our weekly exercise routines, our basal metabolic rate gets a boost.

5: Healthy Sleep Means Healthy Metabolism

Lose Slowly, Then Maintain

According to the Weight-control Information Network, part of the U.S. Department of Health and Human Services, dieters should aim to lose roughly 1/2 to 2 pounds per week. Choose healthy foods, use portion control and commit to being active every day to lose and maintain a healthy weight [source: NIH].

It may not be your midnight snacks but rather your lack of sleep that's sabotaging your diet.

A study conducted at the University of Chicago found that when we don't get enough sleep, "sleep debt" changes the way our endocrine system functions. That includes our metabolism [source: Speigel]. And it's not good. Getting half of the recommended sleep -- four instead of eight hours of sleep each night -- for just six nights alters how our bodies regulate blood sugar levels and store energy so much that otherwise healthy participants suddenly began to show early symptoms of diabetes.

If you're normally getting about seven or eight hours a night, adding or subtracting about an hour won't make much of a difference. But if you're not getting more than four or five hours of sleep a day, add another two or more and kick start your weight loss.

4: Metabolism Slows with Age

As we age our metabolic rate naturally slows down, just another joke Mother Nature plays on us. According to researchers at the University of Colorado, sedentary postmenopausal women have roughly a 10 percent decrease in their BMR. That would help to explain the common complaint of women who are in their 40s and 50s: weight gain and an inability to lose weight as they were able to before.

To combat the impact age has on our metabolic rate, we need to step up our game -- beginning in our 40s, we need fewer calories, about 200 fewer, to help maintain our weight. And don't forget physical activity. No matter what our age, exercise and strength training are key to increasing metabolic rate and losing weight.

3: Slow Thyroid Means Slow Metabolism

Thyroid Facts

According to the Colorado Thyroid Disease Prevalence Study, as many as 13 million Americans have an undiagnosed thyroid condition [source: American Thyroid Association].

Your thyroid is a butterfly-shaped gland located below your Adam's apple. While you probably never think twice about what it does for you, when it starts to go wonky you'll wonder why no matter what your efforts are you just can't lose weight.

The way the thyroid works is that it releases hormones that control many bodily functions, including, you guessed it, your metabolic rate. When your thyroid gland slows down, even on the slow side of normal, your metabolic rate also slows down. Conversely, if it's overactive, your metabolic rate speeds up. Your primary doctor can test your thyroid function, and if needed prescribe synthetic thyroid hormones to help your lagging gland.

2: Caffeine (May) Boost Metabolism

Caffeine gets both a good and a bad rap. When it comes to boosting your metabolism, it may help to brew up a pot of coffee. Caffeine is a stimulant, and many people find that it improves their alertness -- that's caffeine's affect on the central nervous system. Stimulants rev your engine, and that includes boosting your metabolism.

In addition, studies have found that green tea may boost your metabolism and help you lose or maintain weight, especially when combined with caffeine. Researchers at the Lausanne University in Switzerland found that study participants who drank three servings of green tea over a span of three days saw a 4.6 percent increase in their energy expenditure -- and that equals a boost in metabolism [source: University of Maryland].

1: Calories Trump Metabolism for Weight Loss

Burn: By the Numbers

A 150-pound person will burn about 60 calories while taking a one-hour nap. One hour of sitting and watching television burns about the same. But take a one-hour brisk walk, and say goodbye to more than 250 calories.

Most dieters are used to keeping track of what and how much they're eating -- this is good, but with a few tweaks it could be better. What you eat won't likely directly impact the speed of your metabolism -- it's the total number of calories and your level of physical activity that will speed your weight loss.

To help boost your weight loss potential, choose foods that are high in protein (lean meats, fish, soy), fiber (pick whole grains over refined carbs) and low-fat dairy. Watch your portions and number of calories you eat in one day -- to lose one pound, you need to reduce your calorie intake by 3,500 calories, the amount of calories in one pound of fat. (Losing 500 calories from your diet a day for 7 days will translate into losing one pound in one week).

To figure out what's right for you try calculating your BMR and the Harris Benedict formula to get a good idea of your personal caloric needs. The more you know about how your body works, the better you can work with it.

kill heartburn with chewing gum

2011-01-14T12:42:00.002-06:00

Chewing on a piece or two of gum, it seems, helps force fluids back into the stomach and flood the esophagus with alkaline saliva, neutralizing acids that cause the characteristic burning sensations.
Works for me! See full article here.

how to treat running injuries

2011-01-14T08:00:00.003-06:00

By Marianne English

Source: http://adventure.howstuffworks.com/outdoor-activities/running/health/treat-running-injuries.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+DailyStuff+(DailyStuff+from+HowStuffWorks)#mkcpgn=rss1

The recent influx of super gyms, high-tech treadmills and yearlong marathons reveals an expanding segment of society that lives to run. Whether runners squeeze in a jog outdoors before work or rack up several miles at a whim, running is no longer an adaptation for survival; it's an activity of health, leisure and well-being. The health effects of running and exercise in general are long-lasting, and they're becoming more public with research and media coverage. But what about the drawbacks?

This form of exercise isn't always a walk -- or run -- in the park. Running injuries hinder veteran runners as well as beginners. Most injuries occur around the foot, ankle, lower leg, knee and hip areas. Though there's overlap in treating these ailments, getting back on the track depends on many factors, including the severity of the injury, age, nutrition, biomechanics and the strength of muscles in other areas of the body.

Even considering these factors, all running injuries have one thing in common: pain or some level of discomfort. The prevailing phrase "No pain, no gain" should not be taken literally while exercising. Physical activity often requires you to push your body to its limits -- but not to the point of pain. Your body is adept at signaling when something is wrong, and pain is its language.

So what causes running injuries? Usually, training errors are the top contenders. One estimate states that 60 percent of running injuries are caused by training errors, and some researchers say the percentage is even higher [source: Hreljac]. As one podiatrist notes, people suffer from the "terrible toos … too much, too soon, too often, too fast and too little attention paid to pain" [source: Pribut]. Poor nutrition, incorrect form, lack of stretching and improper footwear can also increase your chances of injury. Fortunately, health experts and researchers are well-equipped to effectively treat these injuries as they arise.

In this article, we'll explore how health care professionals treat running injuries and learn about how to prevent injuries from occurring in the first place. Moving forward, keep in mind that running injuries often stem from problems in your training, biomechanics or anatomy. In the long term, contacting a doctor to find the underlying cause is just as important as receiving treatment.

Let's start by reviewing the process of icing and heating.

Icing and Heating Running Injuries

Let's say you've returned from the doctor's office with directions on how to treat your recent running injury. The note states you should ice the injury to reduce inflammation, but not to apply heat. You wonder: Why ice and not heat?

Since running injuries cause swelling and inflammation of tissues, muscles, ligaments, tendons and bones, the goal is to reduce these symptoms as soon as possible. Luckily, icing the injury is a natural way to cut back inflammation. Heating, on the other hand, is not.

Using ice is recommended for many sports-related injuries, and it's an integral part of the RICE, method: Rest, Ice, Compression and Elevation [source: Mayo Clinic Staff]. In addition to reducing inflammation and swelling, gentle ice massages can help relax tight or strained areas. Standard ice packs work well, but be sure to place a damp cloth between your skin and the pack to avoid frost bite. Some running enthusiasts recommend using bags of frozen vegetables, as they're light and flexible enough to ice an area without being cumbersome. Injuries on the plantar area on the foot can be iced and massaged simultaneously by rolling the foot over a frozen water bottle [source: Pribut]. Generally, ice shouldn't be applied for more than 20 minutes at a time.

Applying heat is not recommended for a fresh injury. In fact, it does the opposite of ice -- heat increases blood flow, which worsens inflammation and swelling. Before you write off heat altogether, though, you should consider its use for tight muscles before exercise. Depending on what your doctor says, using heat may be an option to loosen up muscles before workouts. Several companies sell heat pads for orthopedic use, but a wet towel with hot water will suffice, as well. Heating a problem area for a maximum of 20 minutes will make stretching those muscles easier and more productive. Don't apply heat after a workout.

As noted in the RICE method, compression is another well-known treatment for running injuries. Become versed in the art of wrapping injuries next.

Wrapping Running Injuries

To Wrap or Not to Wrap?

Keep in mind that wrapping an injury with cloth or strapping it with tape is different from bracing an injury [source: Thielman]. Wraps usually offer support, whereas braces such as foot casts provide more protection. Though sporting a wrap may make you feel accomplished, not all running injuries need to be wrapped. This component of treatment is reserved for when it's truly needed, which is at the discretion of your doctor. Wrapping or strapping an injury is not a substitute for rehabilitation, either. Some professional athletes require wrapping on a regular basis, but this rarely applies to everyone.

Strolling down the medicine aisle of any pharmacy, you'll have no trouble finding tape and wraps for the treatment of sports injuries; however, making proper use of them isn't as easy. For running injuries -- especially those with pain and swelling -- tapes and wraps can be valuable tools for treatment. Here's why: As a response to injury, your body will form an edema, or a patch of fluids near the injured tissue that causes swelling. This rush of fluid impairs healing and can deprive injured cells of oxygen. Compressing the area by wrapping or strapping it will force liquids away from the injury site to surrounding tissue [source: Thielman]. The sooner you compress the injury, the better. If your doctor thinks compression is necessary, he or she will provide more information on how to wrap or tape the injured area.

If your physician advises you to compress your injury, here are some tips to maximize the effectiveness of your wrap:

In a general sense, wrapping usually makes use of elastic or non-elastic, cloth-like material, whereas strapping uses tape.
Your doctor will determine whether the injured area can still be partially used. If it can, you'll wrap the injury in its functional position, or one that is natural and weight-bearing, but prevents further injury.
Start wrapping or strapping at a healthy area (not the injured area). Circle the wrap toward the injured area, but be sure to end it at another uninjured area after covering the injury site.
Neatly overlap layers of the wrap to reinforce support.
Always discuss wrapping with your physician. You want to do a few practice runs to ensure you're not wrapping too tightly or loosely.

How to Treat Running Injuries with Rest

Injuries and Rest Time

The amount of rest required for treatment varies by person and injury. Recovering from shin splints may take a week or two, whereas bouncing back from an Achilles tendon injury or surgery may take months.

Rest is an extremely important component for the successful treatment of running injuries. In normal resting phases, the body recuperates and remodels itself. But when a runner trains too often or hard, the body doesn't have the time to repair strained tissue or muscle [source: Karas]. Listed as the first component of the RICE method, rest can be described as either "absolute," meaning little activity and no exercise, or "relative," meaning exercise may be possible, but not at the same rate or intensity [source: Pribut].

The road to recovery isn't always an easy trek. It's unreasonable to think that you'll be able to pick up where you left of in your training after a running injury. Runners who want to continue exercise during recovery should talk to their doctors about the possibility of cross-training during relative rest periods. Cross-training may include less strenuous exercises such as light swimming, cycling, running in a pool and other activities. Even if your doctor approves of a run every now and then, the activity should be added to your workout gradually and with care.

In a perfect world, you could prevent running injuries -- or any injuries for that matter -- from happening. Though you can't always control your body's reactions to exercise, these tips could help you prevent an early end to your running season:

Stretch before and after exercise. Hold each stretch for at least 30 seconds to limber up.
Warm up and cool down with a 10 minute speed walk or light jog.
Don't rush a workout -- your mind will be elsewhere, limiting your focus on pace or form.
Keep a running log -- it'll allow you to document your mileage, running conditions and how you felt after each run.
Bring plenty of fluids to drink during breaks.
Carry a roll of sports bandage in your pocket if your doctor suggests you tape or wrap an area.
Slow down if you feel you're straining a muscle. Stop running if you feel acute pain.
Avoid running too often on hills, uneven surfaces or hard asphalt.
Change running shoes as needed (usually before 500 miles of use).
Give your body the rest it needs between workouts. Don't feel guilty for taking a day off.
Stay in touch with your doctor, and don't be afraid to ask questions about your training.

· Top 10 Common Running Injuries

· Top 10 Causes of Running Pain

· How Shin Splints Work

· How Running Posture Works

· How Running Stride Works

· How to Treat a Side Stitch

· How to Avoid Overtraining in Running

· Does running fight depression?

· Does running reduce stress?

· How many calories does running burn?

· Should you use ice or heat to treat an injury?

banana peppers

2011-01-13T08:00:00.008-06:00

At lunch today I had a sandwich (all veggie on whole grain!). The attendant had put banana peppers on the sandwich without my knowledge. I don't dislike banana peppers but never order them because I prefer my sandwich without them. Well, after discovering them, it was more trouble to remove them, so I just left them and ate them. So, now my GERD is on fire. Short lesson for me: my GERD cannot tolerate banana peppers!

top 10 healthy and cheap foods

2011-01-12T15:03:00.001-06:00

Source: http://recipes.howstuffworks.com/menus/10-healthy-cheap-foods.htm

With food costs on the rise, we're all looking for ways to save money on groceries. Unfortunately, the food that costs the least is usually the food that's the worst for our health. Check out the value menu of your local fast-food joint. The prices are great, but the food is loaded with fat and chemicals.

The good news is that you don't have to eat processed, calorie-laden food even if you're on a tight budget. Throw those ramen noodles away, and take a closer look at your grocery store for plenty of low-cost, healthy items. We've compiled a list of 10 foods that won't break your budget -- or your belly.

10. Brown Rice

At a cost of only 10 cents per 1/4 cup serving, brown rice is much better for you than regular white rice. Here's why.

A grain of rice has several layers. To make white rice, the milling process removes the first few layers of the grain. The result is a perfect, polished, white grain of rice with nearly no original nutrients left. Brown rice, on the other hand, is a whole grain. Processing removes only the hull, preserving the nutritional value of the grain. Brown rice contains more fiber than white contains and provides you with essential minerals like magnesium and zinc.

Use brown rice as a side dish, in a salad, as part of a stir-fry, or serve it with soup or stew.

9. Beans

Beans, beans, they're good for your heart. And let's just leave it at that. Seriously, though, beans are a powerhouse food. They are chock full of fiber and protein and provide you with healthy dietary fat. Their low glycemic index means that they release energy over time into your bloodstream -- leaving you feeling more full and satisfied, without a sugar or fat crash.

Because you can buy beans dry and in bulk, they're an extremely economical food. Plus you have a ton to choose from -- black beans, pinto beans, garbanzo beans and more. If you don't want to buy them dry, pick them up in convenient cans. They're still inexpensive -- about 50 cents per serving.

You can add beans to just about anything -- soups, salads, chili -- or just eat them on their own.

8. Eggs

Suffering from a bad rap over the past few years, eggs are making a comeback. Contrary to popular belief, eggs are not cholesterol bombs. Eating one or two eggs a day shouldn't increase your risk of heart disease or stroke.

In fact, eggs are loaded with protein. One egg will give you 11 percent of your recommended daily allowance of protein, with only about 68 calories. Eggs are also good for your diet. One study showed that people who ate eggs for breakfast lost nearly twice as much weight as those who ate a bagel instead -- even though their calorie intake was the same [source: WHFoods].

You can find eggs in your grocery store for around $1.50 a dozen. Some brands and types like cage-free or organic are more expensive, so make sure you comparison shop.

7. Sweet Potatoes

(Did You Know?

A sweet potato can be white, yellow, orange, red or purple.

Most of us only eat sweet potatoes at Thanksgiving. However, they're a great addition to your diet year-round. Sweet potatoes cost no more than a buck or two and are full of nutritious goodies. A typical sweet potato contains calcium, fiber, potassium, vitamin A and vitamin C. And make sure you eat the skin, too -- it's loaded with antioxidants.)

Sweet potatoes are low in calories as well, with about 95 per spud. You can bake your sweet potato and enjoy it with a little brown sugar or sage. Or, slice it up, toss with a bit of olive oil and salt, and roast into yummy sweet potato fries.

6. Canned Tuna

Fish is good for your brain and heart, but many people can't afford to buy restaurant-quality cuts of fish on a regular basis. However, at about 62 cents per serving, canned tuna will give you the same nutrients in a much more affordable package. Tuna is a great source of protein and contains myriad minerals and vitamins.

Tuna provides your body with essential omega-3 fatty acids. These acids can help lower your cholesterol, control your blood pressure as well as lower your risk for stroke and heart disease. Do keep in mind that canned tuna contains mercury, so you shouldn't eat it every day.

Here's a tip -- buy chunk light tuna in water instead of albacore. It's cheaper and has a bit less mercury. Skip the mayo in your tuna salad and go with a lighter oil and vinegar dressing to make it healthy.

5. Bananas

Is there any food as cool as the banana? It comes in its own little package, is completely portable and is loaded with nutrients and fiber. And you can buy one for around 40 cents. Bananas are cheap because they're always available, regardless of season.

(Did You Know?

A banana plant can grow to 26 feet (7.9 meters) tall and belongs to the same family as orchids and lilies.

Bananas are a very good source of potassium. Athletes love bananas because they provide energy via fiber and vital potassium. Bananas can lower your risk for heart disease, sooth ulcers, relieve constipation, help your body to absorb calcium and protect your kidneys. They are a true "superfood.")

Eat your bananas plain, or add them to a smoothie for a creamier texture. And don't forget the kid-friendly peanut butter and banana sandwich!

4. Whole Wheat Pasta

An excellent staple for any pantry, whole-wheat (or multigrain) pasta has nearly three times the amount of fiber as regular pasta. Fiber lowers your risk for heart disease and diabetes and fills you up faster and for longer. This potentially means you'll eat less -- resulting in weight loss.

You'll get about seven servings from a typical box of pasta. At less than $2 per box, this translates to about 28 cents per serving. Not bad!

Grocery store marinara sauce tends to be inexpensive, too, so pair that with your pasta for a satisfying meal. Whole-wheat pasta also lends itself well to pasta salad. Dress it up with hard-boiled eggs, some tuna and a bit of oil and vinegar for an easy and healthy lunch.

3. Frozen Vegetables

You can't beat fresh, local produce. If you can grow your own, we heartily recommend it. Many people, though, don't have the resources to plant and maintain a large vegetable garden.

Did You Know?

Frozen vegetables can be just as nutritious as fresh. They are frozen at their peak ripeness -- the time when they're most nutrient-packed.

When you're on a budget, you need to be very careful about the amount of fresh produce you purchase. If your produce ends up going bad before you can use it, you're not saving any money -- in fact, you're literally throwing it away.

Frozen vegetables, though, will last several months in the freezer. Look to store brand frozen vegetables for the lowest prices. A typical bag of frozen veggies will net you six to eight servings, at about 25 cents per serving. If you buy in bulk, your savings will increase even more.

And of course, vegetables are low in calories, high in fiber and full of vitamins.

2. Canned Tomatoes

Studies show that cooking certain foods makes it easier for the body to absorb nutrients. Tomatoes are one of these foods. Cooked tomatoes allow the body to absorb more lycopene, a powerful antioxidant. You'll also get a nice dose of vitamins A and C.

Whether stewed, crushed or pureed -- canned tomatoes are a cost-effective meal starter. You can buy a can of tomatoes at your grocery store for around a dollar, and often for less if you buy generic or on sale. A 14.5 ounce can provides about 3.5 servings -- a cost of about 28 cents per serving.

Even better, if you combine lycopene with a small amount of fat -- say, olive oil -- absorption is even better. So go ahead and have Italian tonight. Don't forget the whole-wheat pasta.

1. Flank Steak

You don't need to completely ban red meat from your diet in order to stay fit. You just need to choose the right cuts. Lean cuts of beef have less saturated fat than a typical cut, and contain healthy amounts of protein, iron, zinc and vitamins. Flank steaks are both lean and economically priced.

Leaner cuts of beef cost less than richer, fattier cuts. However, there is a tradeoff. Leaner cuts have less flavor, with a tougher texture. The good news is, though, you don't have to suffer through tasteless, chewy beef. The correct cooking technique will render any lean flank steak delicious. Chefs recommend marinating the meat overnight before grilling or broiling. An acidic marinade -- something with vinegar or orange juice -- will actually break down some of that tough connective tissue. Your lean steak will end up as tasty as a more expensive filet.

6 steps to overcoming obesity - part 2

2011-01-12T14:05:00.004-06:00

This is a continuation from a blog I follow of a pastor named Perry Noble, who is the senior pastor of the NewSpring Church, in Anderson, SC. This is a fast growing church reaching thousands every week with the message of Christ and the Bible.
source: www.perrynoble.com

Here are the rest of the steps that I began writing about in yesterday’s post…

#2 – Take Personal Responsibility For Your Physical Condition

We live in America…where there are seemingly no longer any sinners, only victims of what a “very cruel world” has done to them. So…because of this we can blame McDonalds for our kids being overweight and can blame our physical condition on our parents, our geographical location, the travel required by our job and even Santa Claus for being such a bad example!

I want to be clear…I was obese because I kept shoving food into my mouth…PERIOD! No one came to me and shoved twinkies in me until I just about exploded! AND…it didn’t get better until I stopped BLAMING people and circumstances for my problem and took responsibility (and you won’t either!)

#3 – Adjust Your Calorie Intake

Yep, it really is that simple…I stopped consuming as many calories and BAM…I really did lose weight. AND…let me be clear, this was HARD for me. I had to cut out sweet tea (because I would drink six or seven glasses per meal), I had to cut out soft drinks. I had to cut out unhealthy snacks. I had to cut out going back for seconds and thirds and fourths…

Many people are in bondage to food simply because they refuse to make the necessary adjustments that they already know they need to make!

#4 – Understand That It Takes Time

You are NOT going to lose 100 pounds in 100 days. You are not going to have washboard abs in four weeks. In the beginning the weight WILL come off quickly because your body is going through changes. BUT…trust me on this one, eventually you WILL hit a wall…and it will discourage the heck out of you. You will become frustrated and want to give up…DON’T. When this happens understand that you need to continue to dig deep and make additional adjustments in order to shock your body all over again.

(BTW…PLEASE, PLEASE, PLEASE don’t chase “fad diets!” Yes, they take the pounds off quickly…but in nearly EVERY instance of someone I know chasing a diet like this they ALWAYS put the weight back on. It is all about a lifestyle adjustment!)

#5 – Exercise

Let me be very clear here…before you begin ANY TYPE of diet and exercise routine you should set up an appointment and talk with your doctor!!! AND…if you don’t know what to do in the gym then PLEASE make the investment into a personal trainer…at least long enough to help you get started!!!

Exercise, for me, has become a daily habit. It really does relieve stress and helps me to prepare for the day ahead.

And yes, it’s hard! And yes, it takes effort. And yes, there are going to be days when you don’t feel like doing it…those things come with the territory! BUT…just like you can’t claim that you care about your car if you don’t see that it is getting the proper maintenance…don’t claim you care about your body if you aren’t doing the same for it.

#6 – Understand that you CAN do this!!!

Seriously…if I can lose weight then ANYBODY can. Because…I LOVE FOOD! Seriously, I LOVE the taste of a great steak! I LOVE dessert, especially white chocolate ones! I LOVE sweat tea (and so does Jesus!) I LOVE just about everything that is NOT good for you!!!

AND…honestly, losing weight and maintaining where I am currently is a BATTLE. I constantly have to remind myself of what the Scriptures say in Philippians 4:13!

BUT…if I can do this…so can you!!! No temptation can overcome someone who is in Christ (I Corinthians 10:13!) This issue IS NOT BIGGER THAN CHRIST IN YOU…in Him you have the discipline, the potential and the victory just waiting on you to LIVE IN IT! (See I Corinthians 15:57-58) You CAN do this…and trust me, when you do you will feel SO MUCH BETTER…you will have the ENERGY to do what you want and need to do and you will have the INTEGRITY to speak to others about how to get past the issues that hold them back…because you fought the one that held you back!

6 steps to overcoming obesity - part 1

2011-01-12T14:02:00.003-06:00

This is from a blog I follow of a pastor named Perry Noble, who is the senior pastor of the NewSpring Church, in Anderson, SC. This is a fast growing church reaching thousands every week with the message of Christ and the Bible.
Source: www.perrynoble.com

A couple of weeks ago I blogged about my seemingly lifelong struggle with weight. AND…anytime I talk/write about that it creates quite a large amount of interest as people want to know how I lost all my weight and such. (BTW…that post is here if you didn’t get to read it.)

So, I want to write about that here today as I know MANY are preparing for a New Years Resolution (that hopefully will stick!) BUT…before I write let me just say that this article MAY be one of the most discouraging things that you read because there are no shortcuts when it comes to shedding extra pounds, you can’t just “pray them away” and there isn’t a pill that will make it all go away…it’s HARD WORK and you’ve got to have more than DESIRE…you’ve got to have the DISCIPLINE to go along with it.

Here goes…

#1 – Understand That Obesity Is A Spiritual Issue

When I say I was HUGE…trust me, I was HUGE. BUT, I didn’t see anything wrong with it; after all I did not smoke, I did not drink and I was not a homosexual (you know, all of the sins that the church seems to condemn so often!) I read my Bible, prayed…heck, I was in the ministry and the youth group I was leading was growing!!!

THEN there was “that night” in my seminary class.

The pastors in the room were talking about the people in their church, you know, the “sinners” that drank, smoked, cussed, slept around…and everyone in the room seemed to have a story about “those people” in their church.

THEN a guy named Derek (who was really mild mannered and soft spoken) stood up and said, “Can I say something?” Everyone nodded, giving him affirmation to speak and he proceeded to say, “Guys, I know after I say this I am not going to be popular, but we’re sitting here in this room talking about people in our churches that are struggling with sin and the overwhelming majority of us are overweight!”

He went on to say some more about it…but I don’t exactly remember what because I was AUTOMATICALLY convicted by God’s Holy Spirit as He whispered to me, “He’s right Perry, and YOU need to do something about it.”

It was on that day that I began to understand that I am a steward of the body (temple) that God has given me…and how I take care of it tells the world what I think and feel about Christ. (See I Corinthians 6:19-20)

I had weighed around 300 pounds in high school, dropped to about 210 by my Junior year…but during my senior year began to stack the weight back on. THEN I went to college…where I discovered late night Pizza and the Waffle House. By the time I graduated in 1994 I was pushing 270. BUT…like I said, I wasn’t “sinning” like other people I knew…I figured it was ok to be fat.

It wasn’t…and it isn’t!

Obesity is the idol/stronghold that seems to be avoided in the church. (Can you imagine what would happen if the Southern Baptist Convention passed a resolution on obesity instead of the things they have seemingly mastered?) Yet for so many IN the church food is an idol…it has a stronghold in people’s lives…and unfortunately it is not a sin that can be hidden.

Churches won’t talk about this…and it’s KILLING people. Its sad that churches will preach against alcohol when people IN THE CHURCH are digging their own grave with a fork and a spoon! Obesity actually kills more Americans every year than alcohol, yet, once again, the church ignores it because it is an “acceptable” sin. (AND because many pastors would have to confess and repent…something they love to demand of other people but are often unwilling to do on their own.)

If a person does not understand that how we steward our bodies matters to Jesus…that it IS a spiritual issue, then it will never be take seriously!

I will cover the next five tomorrow.

flu season

2011-01-10T10:24:00.001-06:00

After several years of being spared the flu virus, it finally hit me late last week and over the weekend. I do not take the annual flu shot for many reasons. Mostly, my exposure to the annual flu virus is no worse or less than others. I work at a small company and my wife maintains a very clean and sanitized home. I have no recollection of exposure to this flu virus in the last few weeks. Yet, it hit me real hard. The symptoms are severe body aches, head aches, sore joints, stiff neck, fever and general misery. I got dehydrated in the first 12 hours. I also completely lost my appetite and ate only one meal in three days! I knew it was a virus so I self medicated on ibuprofen every 4 hours, Zicam nose swabs every 4 hours, and slept as much as possible. After a miserable Friday, Saturday, and Sunday, I slept well last night and got up early this morning ready for a new week. Ate a small breakfast and drove to work in a new snowfall of 3 inches. I am tired and weak today, but can tell that the worst is over.

My GERD seemed to take a vacation during the flu siege. I am so thankful for that, because every other function of my body hurt! At least, I did not have to deal with heartburn too! I took enough ibuprofen for the year, but so far my GERD has been quiet.

So, for me, I am surmising that ibuprofen does not promote GERD. And, this strain of the flu virus did not cause any GERD problems.

If you get this flu virus, be careful with it. As I mentioned, I got dehydrated within the first 12 hours. Because of my exercise history I recognized it quickly and hit the fluids hard from that point, drinking mainly water. Once I got the dehydration issue corrected, I was not quite as miserable, but it was still bad. Liquids, ibuprofen, Zicam, and sleep. Lastly, I am convinced that Zicam nose swabs do as advertised, that being lessen the severity of a virus. No doctor had to tell me these OTC items and common sense treatments were my prescription for healing. They worked!

alkaline foods

2011-01-07T15:40:00.004-06:00

Hippocrates, the father of medicine, said: "Let thy food be thy medicine, and thy medicine be thy food."

One of the many online tips I have seen for controlling GERD has to do with the use of an Alkaline foods eating regimen. I prefer not to call it a diet. The alkaline approach is complex, yet simple. Human blood pH should be slightly alkaline. The pH scale is from 0-14 meaning that the recommended medical blood alkaline range should be 7.35 - 7.45. This would look something like this on a scale:

0 1 2 3 4 5 6 7 healthy 8 9 10 11 12 13 14

My desperation to find natural solutions for fighting GERD spurred my deeper interest in this topic. After reviewing dozens of websites and resources I found this resource and highly recommend it to you:

comprehensive list of Acid / Alkaline Forming Foods
http://www.rense.com/1.mpicons/acidalka.htm

I have come to appreciate this natural approach to managing GERD. I have tried it for the last 6 months and I do believe it has helped me. Understanding the differences between "alkalizing" and "acidifying" foods really opened my eyes to some of the problems I was causing myself. Also, some foods that I had considered to be taboo for me to eat, I can now enjoy. A prime example is fresh pineapple. Unprocessed fresh pineapple is almost always available. A ripe fruit will yield a bowl full of delicious sweet pineapple. I had always viewed fresh pineapple as an acid because it has caused ulcers in my mouth before when eating too much. However, when studying the above material (and other resources), I do believe the premise that when fresh pineapple is digested, it digests as an alkaline, NOT an acid. This list contains many other food items that I had always considered to be acidic in digestion, but in reality are alkaline. By following the guidelines for alkaline foods I have been able to obtain a noticeable decrease in my GERD symptoms. I am so thankful for this knowledge!

the Bible and GERD

2011-01-07T15:06:00.003-06:00

It is well documented that stress (see post below) contributes to digestive problems and can cause acid in the stomach. You are welcome to add a comment with your favorite scripture regarding worry and stress. I will begin this discussion by posting my favorite passage, which just happens to be about worrying:

Philippians 4:6-7 (New International Version, ©2010)

⁶ Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. ⁷ And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

(New American Standard Bible)
⁶Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.

⁷And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus.

(The Message)
^6-7Don't fret or worry. Instead of worrying, pray. Let petitions and praises shape your worries into prayers, letting God know your concerns. Before you know it, a sense of God's wholeness, everything coming together for good, will come and settle you down. It's wonderful what happens when Christ displaces worry at the center of your life.

(New Living Translation)
⁶ Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. ⁷ Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.

King James Version)
⁶Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God.

⁷And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus. source: www.biblegateway.com

stress

2011-01-07T14:55:00.003-06:00

click here to go directly to this article
Acid Reflux and Stress

Although it has not been proven scientifically, many people believe that stress is a major contributor to acid reflux disease.

Physiologically, stress can cause the digestive system to come to a screeching halt. Food that should be moving along will linger and magnify the effects of acid reflux. Under stress the body sends energy to the muscles, via the blood stream, to help the body cope with a stressful situation. This means that less blood, or energy, is flowing to the digestive system. When digestion is slowed down in this manner, undigested food and gastric juices remain in the stomach much longer enhancing the occurrence of acid reflux.

Stress can also cause people to experience changes in behavior like the immoderate consumption of alcohol and so called "comfort foods". It can also lead to late night binging and excessive smoking. All of these can trigger the symptoms of acid reflux by producing excessive acid in the stomach and relaxing the Lower Esophageal sphincter or (LES). When the LES is relaxed, stomach acid can splash up from the stomach into the esophagus, causing the pain of heartburn.

The "fight or flight syndrome" caused by stress can cause the body to tense up, delivering most of its energy to the heart, lungs and muscles. This intensifies hyperacidity, as the stomach is robbed of oxygen and enzymes necessary for proper digestion.

About half of the people who suffer from heartburn attribute it to stress. Whether stress is related to unpleasant work situations, emotional disorders, money problems, family strife or social conflicts, there are many things which can be done to restore the needed harmony in one's life.

Whether you suffer from chronic acid reflux and find that stress exacerbates the condition, or you experience occasional acid reflux brought on by bouts of stress, consider the following:

• Take the pressure off yourself - Lining up too many goals to be accomplished in too short a period of time can be very stressful. Do one thing at a time. Learn to relax and learn to say no when others become too demanding. Set your priorities straight and make lists that you can stick to. Go easy on yourself.

• Take your mind off of you - "Loosing your mind" is not the worst thing you can do. Meditation, Tai Chi, Hatha Yoga, Chi Gong and self-hypnotism are all great ways to relieve stress. Focusing on a demanding activity will take your mind off what is causing the stress. Not thinking about yourself can be very beneficial. These arts can also be applied to enhance life with positive improvement.

• Exercise your way to peace of mind - Everyone knows that exercise is essential for good health. Besides the physical benefits it is also an important way to relieve stress. Who has time to think about problems when you're about to win a tennis match! The endorphins produced in your brain while exercising create an opiate-like "good feeling" sensation that can take you far away from the cares of the day. It is important to find a way to make exercise fun, whether it be jogging with your dog or playing ball with your friends.

• "Let it be" - You cannot control everything in life. There will always be planes that are late arrivals or departures. The weather may not cooperate with that family picnic that you planned. Your mother-in-law may show up when least expected and there will always be taxes to pay. It is important to learn to roll with the punches. You can always find something good in an otherwise bad situation, but most importantly don't let it stress you out.

• Maintain an optimistic attitude - Never underestimate the power of positive thinking. Focus on the good things - not the bad things. Be excited about the future and believe that only good is in store for you. Better than projecting the future, concentrate on the present and demonstrate gratitude in the moment. Being optimistic not only affects others in a positive way, it gives you the balance that you need to be stress free.

• Have a good laugh! - Laughter is the great healer. A good laugh can relieve more stress than anything else. Watch a funny movie, go to a comedy club or go see Hunter Blue perform at Mimi's in New York City. Try to associate with people who make you laugh, or at least don't make you frown. Maintain a good sense of humor at all times. Stress cannot exist where there is laughter.

• Love a dog or a cat - Pet animals are a sure cure for stress. Their pure unaffected love and funny antics can blow that stress away. If you can't muster the obligation of responsibility for a pet, borrow someone else's pet or volunteer to be a care taker when they are out of town. Pets have a tranquilizing affect on us and their power to diminish stress should not be overlooked.

• Talk to a friend - It's very therapeutic when a trusted friend gives advice and thoughtful support. We all need objective guidance at times. Sympathy from friends and relatives has a calming affect and can reduce stress. It's almost as if you are not bearing your problems alone anymore and that kind of encouragement is invaluable.

• Get a massage - There is nothing quite as stress relieving as a good massage. I find that going for acupuncture is very relaxing as well. If you can't manage a massage, indulge in a long hot bath, whirlpool or steam shower.

It has been said that stress is a killer. Thankfully, its reduction is not rocket science and is quite easily accomplished. By reducing the stress in our lives, we can minimize the effect of the acid reflux condition. Of course there are other factors involved with acid reflux, but stress is certainly one of the big ones and should be dealt with in a serious manner. Relax!

© 2006 Wind Publishing

For free recipes, articles and information related to acid reflux, please click here.

By Charles Stewart Richey

self treatment - part 2

2011-01-06T13:21:00.000-06:00

Find below a brief list of some of the things I practice to treat and control GERD:

Taking fresh honey by mouth. Usually two spoons a bedtime help in a variety of ways
Consuming 80+ ounces of water per day
Eating fresh apple slices when the burning is bad
Consuming as much raw fruits and veggies as I can stand
Limiting the intake of cola and coffee (I do not drink alcohol)
Limiting the intake of peppermint and other candies noted to irritate GERD
Keeping my weight steady at 170 lbs.
Using apple cider vinegar (more info future post)
Consumption of alkaline foods (see post on "alkaline" to describe)

Find to follow some of my bad habits which promote GERD problems:

A love of chocolate
A love of nuts
A love of red meat (although I pretty much quit eating it 25 years ago)
Fried fish, which has always been a favorite from you youth!
Stress at work
Not getting enough sleep (I'm a night-owl!)
Poor posture (mostly slumping shoulders)
Consumption of non-alkaline foods

These lists will have further revision as I remember items to add.

growing up

2011-01-06T13:01:00.000-06:00

I grew up in the 50's and 60's. My hometown was in the deep south with a population in the 2,000's. I did not grow up on a farm although our geographical region was decidedly an agri-based economy. As soon as I was old enough I began to mow yards in the summer and work in a grocery store during the school year. When I was 15, my father conveniently got me a summer job on a large 2,000 acre cotton, soybean, and rice farm. I worked this job each summer until high school graduation. I spent spare time playing sports, hunting, and fishing. I jokingly say that I was raised with a shotgun in one hand and a fishing pole in the other. We lived in an area blessed with abundant fishing and hunting resources.

The time I spent with my father growing up was mostly hunting, fishing, and just hanging out with him. He managed a large bulk fuel storage facility for Esso / Exxon. He bought me a hunting / fishing / farm truck when I was 15 (to my mother's objections!). I have such fond memories of those experiences.

In addition to hunting and fishing, my father's greatest passion was growing a huge vegetable garden every year. When I say "huge", I mean that literally. His garden plot was located on the grounds of an old cotton gin and the soil was rich enough to grow anything (I just heard an advertisement asking how you grow pork rinds? You plant bacon bits and harvest them when they sprout rinds!). I think my father could have grown pork rinds from planting bacon bits. His total garden size was about 1/2 acre. He raised every vegetable in abundance, with a focus on tomatoes, beans, corn, and melons. I remember one morning he went to the garden and brought home 10 tomatoes he had just harvested. When he weighed them they weighed 10 lbs, an average of 1 lb each! We had two LARGE chest freezers on the back of our house. One for wild game and fish, and the other for vegetables. My mother also canned vegetables and made pickles. In addition, we always went to the orchard and harvested peaches and apples, and also picked wild dewberries. We had friends who had an animal farm and my mother purchased farm eggs, butter, and bacon from them. My mother cooked a full breakfast and lunch every day. We always had leftovers for supper. Mostly twice a week we had a wild game meal and usually on Saturdays we had a fish fry, usually with the catch of that day. When my parents died, those chest freezers were still packed with food! They never forgot living through the depression years in the 1920's and 30's and never intended to go hungry.

Back to my father's garden. Obviously, with a garden that large and successful, there was no way we could consume or store all the food it yielded. I used to laugh that my father fed half our town with vegetables! Seriously, he had certain widows and poor people he regularly showered with garden veggies. He got more joy giving stuff away than he did enjoyment from eating it!!

There is at least one liability from growing up in that environment. The use of pesticides and chemicals in farming was rampant during those years, including chemicals containing DDT and other harmful agents. When I worked on the large soybean farm during high school I regularly manned the chemical truck and mixed large batches of application used by our farm equipment to spray the crops. I also "flagged" for crop dusters who used powerful biplanes to fly over our fields and disperse the chemicals. "Flagging" meant that I would hold a large flag in the air for the pilot to use to line up his flight over the field, usually at an altitude of just a few feet above the plants. I can remember on one occasion I had to literally dive to the ground to get out of the way of the low-flying plane. When one "flagged" for a crop duster, it meant you got both covered by the chemical and breathed it in. 10 years ago when my oldest sister struggled with the disease lymphoma, the doctors quizzed her about where she grew up. When she told them she grew up in a small southern crop-farming town, they said the farming chemicals contributed greatly to causing the lymphoma. Also, as a boy playing organized summer league baseball, I endured many pre-game exposures to pesticides to control mosquitoes (It was impossible to stay outside in the summer without mosquito repellent). Again, these chemicals were dispersed by crop-duster planes over our playing field, many times while we were warming up for the game. To this day, I can remember the smell!

I treasure my childhood and teen years in that small-town environment. Maybe a future post will review the values and life-skills I learned from this wonderful upbringing. Maybe my GERD was heightened by some of the above circumstances. Yet, I don't think I would change anything!

dieting, part 2

2011-01-06T12:29:00.000-06:00

This is a continuation of the earlier post.

I am convinced that the diet industry and the endless cycle of dieting endured by many adult Americans have contributed to the poor health and obesity problem in our society today. In my humble opinion (IMHO), I believe that adults who engage in periodic cycles of weight gain and dieting without changing their attitudes and lifestyle about food and exercise have contributed greatly to our national healthcare crisis. I write this without facts and research, however, I deeply believe in this theory. I grieve for family and friends who seek to lose weight periodically without permanently changing their eating habits and food choices. Regular (4-5 times @ week) strenuous exercise requires a discipline that many people just don't have or can accommodate. I hate that for them!

I firmly believe that dieting is a short term solution to a long term problem. Unless you learn to live and eat healthy (proper foods and regular strenuous exercise), temporary abstinence, calorie, fat, and carb reductions only contribute to the re-gain of lost weight. This also causes accelerated anxiety and mental fatigue and strains every area of your life including your relationships at home and work.

Maybe my answer is too simple. Yet, I am convinced that the remedy to obesity and poor health for many in our society is a cessation of dieting and a permanent change in what we eat and how we exercise.

I never diet. I watch lots of television. I have deserts occasionally. I enjoy an occasional fine steak meal. I love sweet ice tea! However, I refuse to consume any of those foods in excess. And, I exercise strenuously with regularity. I weigh myself first thing every morning and never allow myself to vary from my target / ideal weight by more than several pounds. My waist size is 33 inches and has been for 20 years! I consume 80+ ounces of water daily. I try to maintain a level metabolism by eating 3 meals per day (and, I do fail at that when work and life get too consuming). Breakfast is the most important meal of the day, however, for years, I skipped breakfast. Not any more!! But, no chicken-biscuits or egg croissants. My breakfast consists of a whole grain muffin, an apple or/and banana, and two cups of coffee. Both for health and GERD treatment, I consume raw fruits and vegetables throughout the day.

dieting and health

2011-01-06T12:00:00.000-06:00

After college in my twenties and thirties I struggled with weight gain and dieting. As previously posted when I entered my mid-thirties I made a serious commitment to changing my eating lifestyle, not just dieting and serious cardio-exercise. As a result of making these permanent changes in my eating habits and winning the exercise discipline battle, I was able to lose weight from 200+ pounds down to my ideal weight for my height which is 6'2", 170 lbs. Through proper eating, exercise, and lifestyle management, I have been able to stay at that weight for over 25 years. Prior to that, I struggled through a pattern of putting on pounds, dieting, losing pounds to a desired weight, then putting the pounds back on, and repeating the cycle. I was not exercising regularly, eating red meat almost every meal, and consuming other foods that were both unhealthy and high in fat content, including deserts. My blood pressure was beginning to increase very gradually as was my cholesterol. I watched my father battle heart disease and lose the battle in 1980. I saw myself drifting into the same battle.

I have been diligent in having an annual physical exam accompanied by the expanded blood analysis. In 1994 I went had a thorough medical exam at the Cooper Clinic in Dallas, Texas. Dr. Cooper attained much renown in the 1970's with his books and work in the field of exercise science. For years my resting pulse rate has been in the high 40's. My blood pressure is always < 120/80 (target norm). The only issue that has been a problem has been a high cholesterol drift that began about 8 years ago. Medically, it was determined that this was genetic and not due to my diet or lifestyle. I agree with that diagnosis as my father battled cholesterol in a day when there were no drugs to reduce bad cholesterol. I have taken 10mg daily of Crestor (statin) for the last 7 years. This, along with proper diet and exercise has kept my cholesterol index in the 150's, which is acceptable.

In 2004 I was hospitalized with a pulmonary embolism (blood clot in lungs). It's a long story, but this was caused by complications from taking a drug to kill a tuberculosis issue. I tested positive for TB after traveling extensively abroad in the early 2000's doing mission work. The drug took care of the TB issues, but created a side effect of a blood clot. The clot was the size of a dime in my right lung and was extremely painful. However, after 6 weeks of treatment and 6 months of consuming blood thinning drugs, I was totally recovered. I was back on the streets running within 6 weeks and have never experienced any further problems.

One issue involving GERD did come about from the blood clot experience. My doctor suggested that I take a baby aspirin (81mg) daily. I did so until several months ago when I deduced that this was contributing to an increase in reflux and GERD problems. I do believe the medical evidence for taking a baby aspirin daily to aid in the prevention of heart disease. However, for GERD sufferers like myself, consuming aspiring is like throwing gasoline on a fire. The acid effects of aspiring are too difficult to tolerate, even the coated versions.

I'm going to complete my discussion of dieting in the next post.

symptoms

2011-01-06T11:32:00.000-06:00

Here is a quick list of the many symptoms of GERD I have experienced over the years, beginning with the most obvious:

cough
acid indigestion
dripping / burning sensation in mid esophagus
choking sensation in throat
general malaise
large air bubbles in esophagus
pain in esophagus eased by burping
aspiration
aching sensation in esophagus
chest pain
inability to sing more than several bars due to irritation in esophagus
indigestion increase during exercise
shallow voice caused by indigestion, particularly present when doing physical labor that involves frequency of bending over (installing flooring, working on lawn mower, gardening, etc)
shortness of breath

beware: internet schemes

2011-01-05T17:04:00.000-06:00

Just a word to those who are searching the internet for natural treatment advice for GERD. Beware that there are MANY sites selling e-books, downloadable documents, and other documents related to their own miracle cure for GERD / Acid Reflux. Once upon a time I paid for and downloaded such a document. Through research and much reading it has been my experience that any natural GERD / Reflux remedy information can be found for free using simple Google searches trying multiple search terms and words. I might add that I did find helpful suggestions in the one document I downloaded. From time to time, I will be posting "self treatment" suggestions discovered through internet research I have experimented with along with my personal experience. Look for "self treatment" posts and labels for this information.

bed risers

2011-01-05T16:34:00.000-06:00

One of the best remedies I advocate is raising the head of your bed. The lifters below come from Bed, Bath, and Beyond for $14.99. These risers raised the head of our bed by 7 inches. One word of advice to all. If you use a bed frame with a headboard you will most likely have to dismount the headboard from the frame. To solve this problem with our king size bed I had to remove the headboard and platform that matched our furniture and replace with a metal bed frame purchased at Costco. I used 3 of the risers on the "head" end of the frame. You will need 3 risers for a king size bed frame because king size frames require a middle support. Keep the last riser (they come in a set of 4) in the box store under your bed as a spare.

We installed these risers in our bedroom about 3 years ago. It only took us several nights to get used to sleeping on a slant (7 inch rise from foot to head). However, the payoff for me was no more aspiration during the night. My GERD stays calm all night and I can sleep with the confidence my GERD probably won't flare up and wake me up. (*For me, reflux aspiration was the backup of acid all the way up my throat to the point of spilling over into the airways. I experienced this to a degree on one occasion that stomach acid actually went into my lungs and almost caused pneumonia. I had to see a lung specialist for treatment.) Lastly, my wife and I do notice when we travel the difference, however, a temporary transition to a flat bed has never been a problem.

There are other solutions for achieving a raised / tilted mattress including foam wedges. Research and find what's best for your situation.

Natural Remedies

2011-01-05T16:08:00.000-06:00

Content in development, but Apples work!!

YouTube videos

2011-01-05T09:47:00.000-06:00

The following are a sampling of videos available on YouTube on GERD:

http://www.youtube.com/watch?v=o8iShP84HP4 (understanding GERD)
http://www.youtube.com/watch?v=7yHX4135kiM (what does GERD do?)
http://www.youtube.com/watch?v=qKjzeYZKo_4 (how to cure GERD naturally)
http://www.youtube.com/watch?v=EBBGrdoS9yg (GERD treatment, lifestyle changes)
http://www.youtube.com/watch?v=cp-SEs6dxR8 (understanding GERD)

Many others exist. Just search on the word "GERD".

self treatment

2011-01-05T08:44:00.000-06:00

As stated previously, medical treatment for my GERD has been spotty. While I am thankful for Nexium and Zegerid, I hate the reality that I need this medication daily to maintain a modicum of normal esophageal comfort (no burning). Although my doctor says that this treatment is safe and I seem to have no side effects, my immediate goal is to be able to reduce my 40mg a day to 20mg a day. Eventually, I would like to totally be free of this medication. I believe that goal is possible.

helpful article post

2011-01-04T15:15:00.000-06:00

http://www.ehow.com/about_5531348_natural-stomachacid-reducer.html

Natural Stomach-Acid Reducer

By Nicaela Crawford, eHow Contributor

According to healingdaily.com, one out of ten Americans is affected by heartburn on a daily basis. While some suffer severely from acid-reflux symptoms and require medication, others may have mild problems and prefer to treat these naturally. Fortunately, natural stomach-acid reducers are available, and some may even be sitting in your cupboard already!

Although there are many stomach acid reducing medications on the market, many opt for a more natural route.

Stomach-Acid Problems

Acid reflux, the ailment most commonly associated with stomach-acid reducers, occurs when stomach acid backs up into the esophagus, causing heartburn and often severe pain. Symptoms can last a few seconds or much longer, as noted in earthclinic.com's article, "Cure Acid Reflux." Heartburn by itself does not always indicate acid reflux, and most acid-reflux patients suffer from heartburn on a regular basis. Left untreated, acid reflux could result in serious problems, including esophageal scarring and even an increased risk of esophageal cancer.

Benefits of Natural Stomach-Acid Reducers

Traditional acid-reflux medications such as Prilosec, Prevacid, Zantac and Pepcid are often used to stop the symptoms of acid reflux. These drugs operate by lowering the amount of acid in the stomach, thus treating one of the symptoms of acid reflux: heartburn. Indeed, they often work quite well. However, critics of these drugs argue that they only treat the symptoms of acid reflux, and not the real problem (see article at healingdaily.com, for example). Natural stomach-acid treatment operates by attempting to arrive at an overall balance of the stomach, without exposing the body to foreign chemicals.

Common Home Remedies

Homeremediesweb.com lists several effective home remedies that lower stomach acid. Many natural-remedy advocates encourage the use of apple cider vinegar to reduce stomach acid. This may seem odd, since vinegar is highly acidic, but advocates claim that apple cider vinegar is a "good" acid, that helps to balance the overall acidity of the stomach. Dilute one teaspoon of organic cider vinegar with half a cup of water and drink with meals. Other natural remedies include ginger root, fennel seeds, anise and lavender. Garlic is also said to help reduce stomach acid.

Diet

Changes to diet may also help decrease stomach acid. Avoid foods that are high in acidity, such as citrus and vinegar. Other substances to avoid include chocolate, coffee, alcohol, spicy foods, fried foods, caffeine, tomatoes and peppermint, as noted at healthcastle.com's "Acid Reflux Diet." It may also help to eat several small meals a day, rather than three large ones, and to avoid eating a large meal less than two hours before bed.

Theories/Speculation

There are many supplements on the market that claim to aid in stomach-acid reduction. Likewise, theories about natural remedies abound, and are sometimes even contradictory. According to healthcastle.com, for example, a recent study indicates that avoiding coffee, alcohol, citrus and spicy foods does not in fact lower stomach acid. According to this site, the two main factors involved in stomach-acid reduction are eating less and head elevation during sleep. Including carbohydrates may also help to balance the acid in the stomach, resulting in less heartburn. Nevertheless, avoiding foods that seem to cause acid reflux in any given individual is always advised. Most of the success of natural stomach-acid reduction is based on the individual's own discretion and awareness of his or her condition, as noted in healthcentral.com's helpful analysis of natural stomach-acid reducers.

more words on treatment

2011-01-04T14:55:00.000-06:00

My doctor has always been mystified about treating my GERD. Because I am not overweight it seems to frustrate his idea of what causes my condition to continue to proliferate. My personal take on my GERD is that as a life-long sufferer, my chemical digestive system is simply too acidic. It is made worse by stress and diet.

Years ago as my running and exercise increased I began to take OTC acid reducers such as Tums. I would usually chew two of these immediately prior to going on a 3-5 mile run. They worked to keep my esophageal burning to a minimum while running. However, since getting on the Nexium, then Zegerid regimen, I no longer have to use chew-able acid reducers. I also tried Prilosec OTC but the Zegerid OTC seemed to work better. My doctor had previously prescribed a 40mg version of Zegerid which I had used successfully. Zegerid contains a dose of sodium bicarbonate which is an old treatment for indigestion. I now go to Costco and purchase a 3-pack of Zegerid for an approximate one month supply, since my doctor approved 40mg per day. The OTC Zegerid pill contains 20mg. I take one in the morning and one at bedtime.

About 7 years ago this same doctor performed a regular colonoscopy. He also took advantage of the opportunity to do an esophageal endoscope, which did not reveal any major esophageal issues associated with my GERD. When he does my next colonoscopy in several years, I plan to ask that he also do the esophageal endoscope at the same time.

my GERD

2011-01-03T16:33:00.000-06:00

As I stated in a previous post, I have experienced GERD since childhood. I can remember as a very young child waking up in the night with this burning dripping sensation down my throat. This continued throughout all of my childhood. As I grew into adolescence, I continued to battle regular indigestion and worsening acid problems. The only treatment was Rolaids, which my father kept on-hand for his own use. I noticed that my indigestion always worsened when drinking frozen condensed orange juice, fried foods mainly including fried fish, and other food and drink. However, I had no interest in doing anything other than pursuing sports, college, and friends.

As time progressed, I think my GERD actually improved, especially when I made the drastic change in my eating lifestyle, lost weight permanently, and drastically changed my diet. However, things did change for the worse. Through a series of health related incidents, I was finally referred to a gastroenterologist in 2003. This doctor was already a friend from my church and spent alot of time discussing my problem with me. The disease had already progressed to a stage where at night while asleep I was already having episodes of choking and aspirating. At one stage of treatment I was to have an experimental procedure to reduce the size of my esophagus using a foam-like substance. However, due to other health issues, I developed a pulmonary embolism (blood clot in the lung). Recovery from this complication lasted 6 months and delayed addressing the GERD issues. In the years to follow I began to literally eat antacid tablets, especially before and after my running. Stresses in life also took a toll, and soon, I was suffering almost 24/7 with burning in my esophagus.

Five years ago my doctor put me on Nexium, the famous purple pill. After five years, I am still on a regimen of twice daily doses of Zegerid OTC. I have tried various times to ween myself off of this regimen with no success. My doctor (gastroenterologist friend) has tried many things short of surgery to aid my problem. Yet, the omeprazole regimen is the best treatment so far. That is, until I began to research natural treatment solutions for myself. That's the next blog post.

my facts

2011-01-03T16:01:00.000-06:00

Generally, my health is good. Twenty five years ago I weighed 200 pounds and was overweight for my size. I was not physically fit and very immature about a healthy lifestyle. I was a young husband and father of two preschoolers. My job was very demanding with many hours required. I basically ate anything I wanted and exercised very little.

Today, I am physically fit. I currently run four days per week and average 25 running miles per week. I try to lift lite weights twice per week. My weight regimen consists of a light bar weights, barbells and resistance bands. My average pace of running is 9:30 per mile. I run outdoors in my neighborhood and through the years have developed many routes. In the last few years I have kept my running route mostly to neighborhood streets with very little traffic, the reason being not so much the traffic hazards, but the exhaust fumes. I love my running. In the early years I ran in many 10k races and events. However, now, I only run alone and for my own enjoyment and fitness.

There have been many temptations to run in half and full marathons, however, at this stage of my many years of running, my knees are maxed out. Football injuries and patella tendinitis has taken its toll on my knees through the years. I ice them as needed after runs and try to maintain good knee health. I plan to try a regimen of glucosamine / chondroitin soon. This will be done not only for my knees for other joint injuries. My running injuries through the years include a broken elbow, sprains, and plantar fasciitis. My other injuries include a torn shoulder rotator cuff from organized baseball, softball, and tennis during and after high school and college, nerve issues in one foot, and a broken hand and fingers from snow skiing. Obviously I have always enjoyed sports and fitness. I enjoy cycling with my wife and granddaughter. I grew up playing sports, hunting and fishing. After graduate school my career relegated me to a more sedentary lifestyle and the pounds gradually came.

In 1985 I began to realize my unhealthy habits would eventually lead to health problems. My father died of a heart attack at age 64 and my mother died of breast cancer at the same age. Since their deaths, my oldest sister died of lymphoma at age 60. (Thankfully, my other (older) sister and me have had health challenges, but thus far have maintained our good health). I attended a work-related convention that summer and participated in a seminar led by astronaut Jim Irwin who walked on the moon in 1971. In successive years Jim had led a quest to find Noah's ark on Mount Ararat in Turkey. In 1985, Jim Irwin had already experienced two heart attacks. This man was physically fit, yet due to other issues, he had serious heart problems. He was the eighth of twelve astronauts to walk on the moon in August 1971. In this seminar Jim Irwin spoke of his health challenges, including his personal battle with heart disease. At this time (1985) he had recovered from these health problems and was doing well physically (he later died of a heart attack in 1991). He shared openly about his health issues and some of the steps he took to improve his cardio health, including the Pritikin Diet plan of eating.

I came home from this convention with a commitment to changing not only my eating but my lifestyle. Consequently, by following the Pritikin plan, I lost up to 40 pounds and have maintained this weight for the last 25 years. There is nothing magic to the Pritikin plan. Basically, it's an eating plan that encourages lowfat foods including fruits, vegetables, grains, and exercise. For me, it was not a change in diet, it was developing a new lifestyle. As many others have said, diets are a temporary solution to a permanent problem. To get healthy, one needs to change their attitude about food and their lifestyle permanently. If not, a cycle of dieting including weight loss and re-gain will harm one's health, not enhance. I am thankful to say that through developing healthy eating habits (including the correct foods, regular meals, and metabolism monitoring) and exercise, I have maintained a healthy and level weight for the last 25 years. My weight never fluctuates more than 2 pounds and I have maintained my target weight of 170 pounds. I am 6'2", and my waist size is 33 inches. I also try to drink 92 ounces of water per day, a key to my daily health.

I do have bad habits. I work in my profession too hard at times, skipping meals and occasionally eating the wrong foods out of convenience. I need coffee in the mornings to "get me going" and aid my low metabolism. I stay up too late and don't do enough back exercises for my chronic aching back.

In my next post I'll give more details about my GERD battle.

titles

2011-01-02T08:47:00.000-06:00

This blog was birthed at the encouragement of my family. A bit of humor was involved in naming the blog. The name "GERD word" is still subject to change.

Some of the names we laughed about were:

The GERD Whisperer (my favorite)
GERDonald's (enough said!)
GERD Depot (Home Depot)
GERD's (Lowe's)
I just want to say one thing about .....GERD (take off on old diarrhea ad in the 70's - Johnny Carson)
Burn Baby Burn!
Inferno
GERD feeder
GERDles
Early GERD Gets the Worm!
Reflux Reflections

where to begin...

2011-01-01T14:00:00.000-06:00

GERD! Four letters that represent many things to many people. To me, they stand for GastroEsophageal Reflux Disease - GERD. Here is the wikipedia page.

I am a male, age late fifties. I have experienced GERD since early childhood, although, I was diagnosed only seven years ago. I have a multitude of daily challenges managing my GERD. This blog was suggested by my grown children as a way to help others with similar health issues. So, as time allows, I will attempt to record information here both personal and otherwise about GERD.

I am no expert on the subject or in the field of medicine. Like millions of others in life, mankind manages personal ways to cope with our various diseases. Certainly, as serious as GERD is, at this stage, it is no threat to my life, only my lifestyle. In my professional experience I have counseled with many people in various stages of dealing with physical problems, all the way to death. I consider my GERD challenge very minor to so many who have much greater challenges.

However, this in no way diminishes my struggles with GERD and the resulting health issues. Personally, I find help in knowing how others cope with GERD. Maybe this blog will help others similarly.

The GERD Whisperer

new medical challenges

report

glucosamine experiment - Report

currently calm

glucosamine experiment - Report

GERD absent / Glucosamine report

Storm Damage

muscular concerns and antibiotics

glucosamine experiment

staying hydrated and running

ice and ice water

GERD gum

causes of GERD

Causes of Gastroesophageal Reflux Disease

44 actions you can take now to boost your energy

10 things dieters need to know about metabolism

kill heartburn with chewing gum

how to treat running injuries

banana peppers

top 10 healthy and cheap foods

6 steps to overcoming obesity - part 2

6 steps to overcoming obesity - part 1

flu season

alkaline foods

the Bible and GERD

stress

click here to go directly to this articleAcid Reflux and Stress

self treatment - part 2

growing up

dieting, part 2

dieting and health

symptoms

beware: internet schemes

bed risers

Natural Remedies

YouTube videos

self treatment

helpful article post

http://www.ehow.com/about_5531348_natural-stomachacid-reducer.html

more words on treatment

my GERD

my facts

titles

where to begin...

click here to go directly to this article
Acid Reflux and Stress