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Hemorrhoids are pretty hard to take sitting down or even standing up. With the majority of our workforce behind desks for hours on end, hemorrhoids cause quite a problem in the lives of millions of people every year. Yet hemorrhoids are for the most part an ailment we can avoid if we alter our eating habits and drink more water. Even if it’s too late and you’re suffering from a bad case of hemorrhoids, there are a few measures you can take that can alleviate the agony.

Prevention

1. Drink Up - Your bodily systems are mainly waterways. Your digestive tract is certainly no exception, so drinking lots of water helps everything run a lot smoother if traffic is stopped up. Juicy fruits and vegetables do the trick, too.
2. Fiber, Fiber, Fiber - This preventative measure is so obvious they even tell you about it in hemorrhoid treatment commercials. Fiber is essentially water-absorbing organic matter the body can’t digest, which when eaten, result in softer stool which can more easily be expelled. Foods high in fiber include whole wheat, rye, rice, beans, lentils, carrots, eggplant, cabbage, corn, lettuce, apples, oranges, apricots and raisins.
3. Take ‘Er Easy - If you have a couple rough rides ahead, don’t press the issue. Straining hard stool out from your body causes blood vessels to rupture around the anus, which can lead to hemorrhoids. Start drinking lots of water and have patience. Avoiding excessive straining is the best way to avoid getting hemorrhoids.

Remedy

1. Cushion Your Tush - Once you have hemorrhoids, it’s simply a matter of containing the damage and easing the pain. If you are seated for the majority of your week, you should purchase a donut cushion to sit on. This will keep pressure off the troubled area.
2. Rinse Don’t Rub - This is probably the biggest adjustment hemorrhoid sufferers are forced to make, but you should really avoid wiping your anus after a bowel movement. Using a bidet would be optimum, but since they’re few and far between in this country try hopping in the shower, if possible. If a shower isn’t possible, wipe with a damp disposable cloth.
3. Sitz On It - If you’re plagued with hemorrhoids, you should attempt a Sitz bath after every bowel movement, if possible. It’s essentially a low-volume warm water bath the sufferer sits in for ten to fifteen minutes. This relieves the pain and reduces any recurring inflammation.

Battling hemorrhoids takes foresight and patience. Eat the right foods and drink lots of water if you’re at high risk of getting hemorrhoids. And if they show up, be prepared to adjust your daily routine . If you stick with your new routine, you’ll be sitting pretty again in no time.

This is a guest post by Jessica Wagner, a freelancer writer from San Diego, CA.

So, if you’re interested or have any questions, head on over to Move Forward PT next Tuesday and tune in! If you want more information, you can check out the full press release here.

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Gary had been constipated for the past few weeks, always straining during his bowel movements. He was so frustrated and uncomfortable. Then a few days ago he noticed bright red blood on his stool. Concerned, Gary rushed to his doctor who told him that he had hemorrhoids.

Gary can take some comfort in knowing that hemorrhoids are actually very common. Almost half of people will have had hemorrhoids at some point by age 50.

What is a hemorrhoid?
Some people think that a hemorrhoid is a growth, but it is actually an inflammation of veins and enlargement of the natural tissue in the area of the anus. Hemorrhoids can exist either outside or inside the rectum. Those outside the rectum usually cause more pain.

Hemorrhoids are usually caused by excessive pressure on the veins in the anal or pelvic area with constipation and straining during bowel movements being the most common cause. However, pregnant females can develop hemorrhoids as well due to the increased pressure on the blood vessels in the pelvic area. Also, genetics and obesity may also play a role in hemorrhoids.

While hemorrhoids can be painful, they aren’t something to be afraid of. They usually are not dangerous or life threatening and most will go away within a few days.

How do I know if I have one?
One of the most common symptoms of a hemorrhoid is a small amount of bright red blood on the stool or toilet paper. Itching, discomfort, painful swelling, a hard lump around the anus or leakage of feces are other potential symptoms.

How can I prevent hemorrhoids?
Fortunately, there are many steps you can take to prevent hemorrhoids. The key is to keep stools soft, so that they pass easily without straining. Here are 7 suggestions to help with that:

1. Increase your fiber: Eat fruits, vegetables and whole grains to increase fecal bulk and soften stools. That will help reduce constipation and straining.
2. Increase your fluids: Drink at least 6-8 glasses of fluid to help keep your stools soft and easy to pass.
3. Exercise regularly: Being active can reduce the pressure on your veins that can occur with prolonged sitting and standing.
4. Avoid prolonged sitting: Change positions on a regular basis to relieve excess pressure on the veins of the anus.  If you have a sedentary job, stand up periodically and move around.
5. Avoid rough toilet paper: If you are prone to hemorrhoids or have them, gently clean yourself and maybe use wet paper or premoistened wipes.
6. Don’t ignore the urge: If you don’t act on the urge, it may go away and the stools might become dry and hard making you strain when you try to pass them later.
7. Keep clean: Personal hygiene can reduce skin irritation. So, make sure to bathe or shower often to keep the area clean.

What if I get a hemorrhoid?
If you do develop a hemorrhoid, there are many treatments you can try. First off, if you’re sure it is a hemorrhoid, keep up with the steps above. You can also try a warm sitz bath. They are available at your local drug store. They fit over the toilet and hold warm water that you can sit in for 10-20 minutes to ease the pain.

If those steps don’t help after a few days, seek medical advice. Especially, if you notice blood in your stools. You can’t assume bleeding is merely due to hemorrhoids. In some cases, bleeding may be a symptom of a more serious medical issue.

The bottom line:
If you get a hemorrhoid, you are not alone. While they can be painful, they are not dangerous and most will disappear in a few days with proper home treatment. And luckily with a few simple lifestyle changes you should be able to prevent them from recurring. Isn’t that a relief?

Photo by D Sharon Pruitt via Flickr

It is normal to occasionally feel sad or unhappy with a situation.  Life can be stressful and overwhelming at times and can lead people to feel sad.  Things like breakups, losing a job, getting a pay cut, having an argument with a friend or spouse are all examples of things that can bring on sadness, pain or grief. However, these negative emotions usually fade with time.  But with depression, those feelings can linger for weeks, months or even years and are more intense than just the normal blues.

Depression is not uncommon though.  It is estimated that about 12 million adults suffer from depression in the United States alone.  That is quite a few people affected.  So, today I will go over how depression is different from normal sadness, what symptoms to watch for, the different types of depression, who is at risk and ways to prevent and cope with depression.

Some references I used while researching this show are the Mayo Clinic, MedicineNet.com and kidshealth.org.

The video podcast for this week is:

1. Laughter Is Contagious, But In A Good Way!

The blog posts for this week are:

1. Study: Coffee and Tea May Lower Risk of Type 2 Diabetes
2. Diabetes Awareness Month: Exercise to Control Those Sugars!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by Celso Flores via Flickr

Blair sighed as she closed the door behind her and dropped her keys on the hall table.  The news from the doctor had not been surprising, but it had not been what she had wanted to hear either.  Dr. Nguyen had come right out and said that if she didn’t change her sedentary lifestyle, she could develop type 2 diabetes like her parents.  She couldn’t ignore her family history any longer.  She was forty now and had been pretty sedentary for the past twenty years.  And her diet was nothing to write home about either, she thought ruefully.

Blair wasn’t a big fan of exercise, but she liked the alternative of testing her blood sugar and injecting herself with insulin even less.  Time to be more active and make some nutritional changes, she thought as her eyes scanned past the bags of cookies and boxes of mac ‘n cheese in the pantry as she looked for something healthy for dinner.  Tonight she’d throw out some of the junk food and find her exercise clothes.  Tomorrow she’d go shopping for some healthier food and start walking.  Anything to avoid needles, she thought with a shudder.

Most people are aware that diet plays an important role in preventing and managing type 2 diabetes, but did you know that exercise is just as important?

How does exercise help with type 2 diabetes?
Physical activity is important for so many health reasons.  Studies have shown that exercise contributes to a longer, healthier, happier life.  In the case of people with borderline diabetes, exercise can help prevent the development of full blown diabetes.  And for those that already have diabetes, it can help control it.  These benefits are not limited to aerobic exercise though.  Both aerobic exercise and strength training have been found to be beneficial for preventing and managing type 2 diabetes.

Here are 3 ways regular exercise can help with type 2 diabetes:

1. Controls blood sugar: Exercise improves the body’s use of insulin.  When you exercise, the muscles that are being used become more sensitive to the circulating insulin and are thus able to take up blood sugar more easily and efficiently.
2. Improves insulin sensitivity: Exercise helps decrease excess body fat, encouraging weight loss and improving insulin sensitivity.
3. May reduce need for medications: Scientific studies have found that extended periods of strength training can have as much effect on blood sugar control as taking a diabetes medication.

If I have type 2 diabetes, should I see a doctor prior to beginning an exercise program?
Yes, it is important to talk to your medical provider about your exercise goals prior to beginning an exercise program. Your doctor knows your medical history and will go over what exercises are appropriate and safe for you to do and give you some exercise tips and precautions specific to your situation.  In some cases, certain types of exercise can spike blood sugar, so checking with your doctor first is important.

Your doctor may ask you to monitor your blood sugar level prior, during and after exercise or ask you to exercise at certain times of the day depending on your meal and medication times.  Your doctor may also adjust your medication dosages or recommend altering your carbohydrate intake to keep your blood sugar levels in an acceptable range prior, during and after exercise.  That is important because your body is unable to regulate your blood sugar anymore and your diet, exercise and medications have to act in concert to maintain the right balance.  The doctor should discuss all of this with you during your visit and address possible problems that could arise with exercise and ways to deal with those situations if they occur.

The bottom line:
Everyone should exercise in some way.  It is a great way to help prevent type 2 diabetes or manage it if they have it already.  Exercise will help with weight control and controlling blood sugar levels, both of which are important in preventing and managing type 2 diabetes.  So, keep up the exercise and keep those sugars under control!

Photo by aussiegall via Flickr

According to a Gallup poll, about 3 out of 5 adults have foot pain.  Most accept it as a fact of life, but most foot pain can actually be prevented. So, since many people have ongoing foot pain and many others will experience it at some point in their life, I had to discuss it today.

There are many things that can cause or aggravate foot problems.  It could be anything from flat feet to diabetic neuropathy to osteoarthritis, just to name a few.  Unfortunately, or maybe fortunately because a lot of you would be bored and stop listening, I don’t have time to discuss every foot problem.  The podcast would go on forever.  Instead, I am going to focus on 7 common foot problems and give you some tips on how to prevent them.  So, sit back and enjoy the show!

As promised here is the link to my blister article:  Blisters Are No Fun!

Some references I used while researching this show are New Wellness Encyclopedia and Mayo Clinic.

The video podcast for this week is:

1. Flaxseed: Little Seed, Big Potential!

The blog posts for this week are:

1. Omega-3’s and Omega-6’s: Strike A Balance!
2. Can Food Labels Be Trusted?

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

As research for a cure continues, the means of detecting and treating breast cancer continues to improve.  Outside of making donations or possibly becoming a doctor or scientist, that part is largely out of your control. What is under your control is understanding this disease, how you can minimize your risks and how you can increase your odds of survival.

What is cancer?
When a  group of your body’s cells grow abnormally, uncontrolled and are able to migrate to other parts of your body; you have cancer.  A cancerous tumor that is uncontrolled and untreated can spread throughout the body and lead to  death.

What is breast cancer?
Breast cancer is the development of malignant cells in the lining of the milk glands or ducts of the breast. These abnormal cells can spread through the lymph system to the lymph nodes. If that happens, the breast cancer can spread to other parts of the body.

Among cancers, breast cancer is the second most likely to result in death among women behind lung cancer. According to the National Cancer Institute, the likelihood of a woman developing breast cancer during her lifetime is 1 in 8.

What are some risk factors?
There are some risk factors that might increase your chances of getting breast cancer. Before we get into those, I want to make something clear.  Some females that develop breast cancer don’t have any of the risk factors and some that have several of the risk factors never get cancer. There is no guarantee, except that having the risk factors increases your odds of developing cancer. A couple of the risk factors you can’t control are:

• Having a hereditary link through your parent: 5% to 10% of breast cancer cases are thought to have a genetic link. BRCA genes are the most commonly inherited genetic mutations that cause cancer.

• Menstruating for more years: Women who start menstruating before age 12 or reach menopause after age 55 are at a higher risk.

While these risk factors are out of your control, there are some that aren’t.

What risk factors can you control and reduce your risk of breast cancer?
Your odds of developing cancer are not fixed at birth.  There are things that you have the power to change that can decrease your odds of developing breast cancer.

• Limit alcohol use: Risk increases with alcohol consumption. Not drinking any alcohol provides you with the lowest risk. However, if you enjoy an occasional drink, limit it to no more than one per day to avoid increasing your risk.

• Maintain a healthy weight: Being overweight or obese has been linked to an increase in breast cancer risk. Maintain a good weight through a healthy diet and physical activity.

• Exercise at least 5 days a week: The American Cancer Society recommends 45 – 60 minutes of activity 5-7 days/week. There is a strong correlation between regular exercise and a decreased breast cancer risk.  That doesn’t have to be strenuous exercise, walking would be sufficient for this benefit.

• Have children earlier and/or have multiple pregnancies: Having multiple children or children earlier in life reduces your risk.

• Try breast feeding: This may reduce your risk, especially if done for more than a year.

• Avoid long term menopausal hormone replacement therapy (HRT): Studies have shown an increased risk when HRT is used for several years or more. However, if the therapy is stopped, the risk returns to normal after five years.

You’ve minimized your risk factors. Now what?
Through breast self exams, clinical breast exams and mammograms you have a better chance of discovering breast cancer in the early stages when it is more easily and successfully treated. Early detection is key to survival!

• Breast self exams should be done monthly by women, starting in their 20s.

• Clinical breast exams should be done every 3 years, until age 40 when they should occur yearly. (Women at higher risk should consult with their doctor about more frequent checks.)

• Yearly mammograms are recommended for females starting at age 40 by the American Cancer Society. (Women with a strong hereditary predisposition should start earlier.)

In our society, the word “cancer” is a very scary word. It doesn’t have to be. Take control of your destiny and reduce your risk by having a healthy diet, exercising regularly and following proper screening protocols.  Not only can you reduce your risk of developing breast cancer, you can also increase your odds of surviving it!

This post is merely an introduction to the issue of breast cancer. To learn more about Breast Cancer, please visit the American Cancer Society’s website. They have lots of information that will help you understand breast cancer more fully.