The End

When you don't have enough time to write, then its time to shut down the blog.  Obviously, its been 4 years since posting anything.  Duh!!!  Goodbye and good health.  Thankfully, my health is good.  Running 5 miles tonight!!

new medical challenges

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

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

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

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

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

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

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

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

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

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

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

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

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

©2011 About.com, Inc., a part of The New York Times Company. All rights reserved.

44 actions you can take now to boost your energy

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:

1. Take Vitamins.
2. Lose weight.
3. Organize your desk.
4. Eat lean.
5. Get 7–8 hours of sleep a night.
6. Go to bed and get up at the same time every day.
7. Take naps.
8. Drink 8 glasses of water a day.
9. Use a sun lamp.
10. Exercise regularly.
11. Stop watching or reading the news.
12. Avoid negative people.
13. Surround yourself with high-energy people.
14. Walk faster.
15. Decide to be energetic.
16. Smile.
17. Learn a new joke and tell it to someone.
18. Read or watch something inspiring.
19. Avoid sugar and white carbs (potatoes, bread, etc.)
20. Reconcile with an estranged family member or friend.
21. Go to church.
22. Sing old TV theme songs with friends.
23. Listen to music that moves you.
24. Get outside.
25. Breathe more deeply.
26. Read the Bible.
27. Relax your body.
28. Cancel unproductive meetings.
29. Plan a vacation.
30. Experience art.
31. Stop complaining.
32. Be grateful.
33. Pay someone a compliment.
34. Give money to a good cause.
35. Lighten someone else’s load.
36. Travel with less stuff.
37. Clean out your closet.
38. Have dinner with a friend and be fully present.
39. Take a shower.
40. Get a massage.
41. Turn off your mobile phone.
42. Get lost in a great story.
43. Make a list of why you are doing what you are doing.
44. 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

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

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

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.

Related Articles

·         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?

More Great Links

·         Starting a Running Program

·         Dr. Pribut's Running Injuries Page

·         Runner's World Injury Prevention