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Saint Mary’s Fitness Center: Managing MS – KTVN
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Balancing nutrition, exercise and a chronic disease its a lifestyle now for Marybeth Burroughs who was diagnosed with Multiple Sclerosis five years ago without showing any early signs or symptoms. "I had a neck surgery and they found my MS." MS is an often disabling disease of the central nervous system that interrupts the flow of information between the brain and body. The immune system mistakenly attacks the central nervous system - by eating at the myelin sheath - which protects your nerves. Marybeth takes daily medication to slow the attack on her central nervous system. She believes, however, that diet and exercise really help with the fatigue that comes with the disease. "If I wake up and feel the fatigue hit me, I go for a mile walk and it just gives me life."
Having learned so much about her disease, Marybeth wants to help others, but says she had a hard time finding much of an MS support system in our area. So she reached out to trainers at Saint Mary's Center for Health and Fitness. "I researched, shared Cassie Goodman. There really wasn't anything in the Reno-Sparks area." Cassie is the center's Medical Exercise and Safety Supervisor. She helped create a program that incorporates health coaching, nutrition and exercise for people living with MS. "It's a 12-week program. They'll meet once a week - Wednesdays at 2 p.m. - and they'll have a full gym membership for 12 weeks." The program is designed to strengthen muscles that might have started to atrophy, as well improve balance, endurance, flexibility and diet.
Fitness and Nutrition Supervisor, Catie Doucette says cleaning up the menu is a good way to keep symptoms at bay. She will help clients pinpoint possible trigger foods for a flare-up. "If you're eating whole, natural foods, that's typically the place to start. Any processed foods are more likely to trigger. But everyone is different." When she meets with the group for a half-hour every other week she will discuss the importance of hydration, eliminating anti-inflammatory ingredients and how to handle good days and bad. "When they have a flare, they have a lot of issues with being able to move freely - or even a steady hand - so we talk about ways to cook with those limitations."
The goal of this program is to arm clients with tools they can use to not only manage their disease, but to also enjoy life. "There's nothing like it, expresses Marybeth who is thrilled her idea for this type of MS support group is coming to life.
If you would like to learn more or sign up, contact Cassie Goodman at CGoodman2@primehealthcare.com or call (775) 770-7874. Saint Mary's Fitness Center is located at 645 North Arlington Avenue, Suite 100 in Reno. Enrollment in this program is $79 per person.
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Saint Mary's Fitness Center: Managing MS - KTVN
How testosterone regulates singing in canaries – Phys.Org
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Testosterone controls specific features of birdsong in two distinct regions of the canary brain that resemble the human motor cortex, according to a study published in The Journal of Neuroscience. The research points to a role for sex hormones in the regulation of this complex behavior that is more precise than merely increasing motivation to sing.
Canaries form a new song in the fall that becomes stable during the spring breeding season, when testosterone levels are high. This process parallels vocal development in humans, which begins with babbling in the first months of life and stabilizes after puberty.
Beau Alward and colleagues investigated the effects of testosterone on birdsong by blocking its receptors in two key brain regions involved in singing. Using male canaries, the authors found that the robust nucleus of the arcopallium (RA) regulates the production of song units such as syllables and trills (rapid repetition of a particular syllable type), while HVC regulates syntactical features such as how often a syllable type is used and the duration of trills. These results suggest that testosterone contributes to the canary's ability to learn a new song each year.
Explore further: Testosterone in male songbirds may enhance desire to sing but not song quality
More information: Dissociable effects on birdsong of androgen signaling in cortex-like brain regions of canaries, Journal of Neuroscience (2017). DOI: 10.1523/JNEUROSCI.3371-16.2017
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How testosterone regulates singing in canaries - Phys.Org
Diet Doc Explains Why Customized Dieting is More Effective than the Popular Keto Diet – GlobeNewswire (press release)
How to lose weight safely Comments Off on Diet Doc Explains Why Customized Dieting is More Effective than the Popular Keto Diet – GlobeNewswire (press release)
Oklahoma City, OK, Aug. 16, 2017 (GLOBE NEWSWIRE) -- When people want to lose weight quickly, keto diets are a very common choice and for good reason. Low-carb dieting has been successfully used for years to drop pounds due to ketosis. Ketosis is what occurs when the body begins to burn fat for fuel, rather than carbohydrates; thus resulting in accelerated fat loss. In spite of the fact that it produces quick results, Diet Doc cautions that there are some additional characteristics of the diet that may not be as welcomed.
A diet low in carbs and high in protein cannot be sustained long-term given the effects of added protein can have on the kidneys, along with its negative effects on muscle and liver glycogen stores. Ketogenic diets often lack essential nutrients. If not balanced, a keto diet can lead to nutrient deficiencies such as b-vitamins and fiber. Healthy carbs are important for maintaining energy and fiber is critical for gastrointestinal health and weight reduction.
Customized diet planning on the other hand, can offer personalized guidance that takes all health issues into consideration to ensure that nutritional needs are being met and that weight loss is happening quickly. This route can help clients solve weight loss plateaus, address emotional eating patterns, assist with weight maintenance and other potential aspects. Diet Doc offers one of the most long-standing medical weight loss programs in the country, with individualized diet plans and supplements available for each clients unique needs. Their programs are conducted remotely, with certified doctors, coaches and nutritionists who get to know your health needs and can get you on the fast track toward improved health and weight loss success.
To lose weight safely and quickly, new Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.
At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.
About the Company:
Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.
Diet Doc Contact Information:
Providing care across the USA
Headquarters:
San Diego, CA
(800) 581-5038
Twitter: https://twitter.com/DietDocMedical
Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/
Linkedin: https://www.linkedin.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo
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Read More..This product will make you lose 3lbs in 20 minutes here’s how – Daily Star
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THIS is the easiest way to lose weight, period.
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In the UK, one of the most Googled questions is: How to lose weight fast?
Its the eternal question and one that often pops up at the beginning of summer when we suddenly realise we need to fit into our bikinis but what if there was a simple solution?
BOD which stands for Body on Demand is a new company that promises to help you lose 3lbs and become less bloated almost instantly.
Amazingly, these reality TV stars have lost more than 40st between them... all thanks to healthy eating and exercise
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Jennifer Ellison from Brookside loses three stone in weight
BOD
Their two-step regime combines bath salts and a moisturising lotion that together can help the weight drop off.
The way it works is you add the salt mix to your bath and sweat it out for 20 minutes this will rid you of 3lbs of water weight.
Water weight is caused by water retention from salt and carbohydrates in your body. The average person will retain around 1.5lbs of water weight which can leave them feeling and looking bloated.
Click through our tips to beat the belly bloat
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DRINK MORE WATER - People often feel bloated when they're constipated, and water keeps things moving.
BODs bath prep will encourage the natural process of ridding the body of water weight when it is submerged in high temperature salted water the formula will also help to reduce inflammation and improve hydration so your skin wont be left dry.
The second step in BODs regime is the BOD sorbet. This hydrating lotion can help to provide elasticity to help tighten and tone skin.
The sorbet also contains Lipout, which is a fat-burning ingredient derived from algae and can transform white fat storing cells into brown ones which can reduce the appearance of cellulite.
While were still to test to see if the two-step treatment works, the company has just launched the products which are available from Boots and ASOS.
And the best bit? You dont have to wait until pay day to try them out with the salts retailing for 9.99 and the sorbet for 14.99. Win-win.
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This product will make you lose 3lbs in 20 minutes here's how - Daily Star
Weight loss diet: Eating THIS for breakfast could help you shed fat fast – Express.co.uk
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Research from Loma Linda University suggests the best way to lose weight comes down to the frequency and timing of meals.
Dr Hana Kehleova, one of the studys authors, said the bottom line is to make breakfast the biggest meal of the day, have a medium lunch and then a small dinner.
Data from more than 50,000 adults was collected by researchers at the university to form the study.
Nutritionists then analysed the adults eating habits and weight over a seven-year period.
The results revealed four factors help decrease BMI - eating one or two meals per day, fasting for 18 hours, eating breakfast and making breakfast or lunch the largest meal of the day.
The findings were released in the Journal of Nutrition.
The study authors wrote: Our results suggest that in relatively healthy adults, eating less frequently, no snacking, consuming breakfast, and eating the largest meal in the morning may be effective methods for preventing long-term weight gain.
Other experts have stressed the importance of eating breakfast.
Milton Stokes, R.S., author of Flat Belly Diet! For Men, recently revealed eating breakfast is essential for weight loss.
Explaining why, he told Mens Fitness: Its like putting logs on a woof-burning stove. You need that initial input of fuel to get your metabolism going for the day.
The aim should be to intake around 400-600 calories within an hour of waking up.
Milton advised focusing on protein, healthy fats and fibre, as these will leave dieters feeling fuller for longer.
Jorge Cruise, author of The Belly Fat Cure, advises people eat eggs with avocado in the morning.
He said: Avocados are natures ideal fruit for weight loss. They replace sugar with appetite-curbing good fat.
David Grotto, R.D., author of 101 Foods That Could Save Your Life, says a shake with whey protein is the way forward.
He said: Whey is rich in branches chain amino acids, which stimulate muscle growth. The more muscle you have, the greater the fat-burning capacity of your metabolism.
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Weight loss diet: Eating THIS for breakfast could help you shed fat fast - Express.co.uk
Weight loss: New evidence shows foods you thought help your diet are making you FAT – Express.co.uk
Lose Weight Fast Comments Off on Weight loss: New evidence shows foods you thought help your diet are making you FAT – Express.co.uk
Weight loss diets usually include lots of plants and lean meat, thought to be healthy.
However, a doctor is claiming that this one type of protein, found in plants, may be stopping your weight loss.
In a book called The Plant Paradox, a heart surgeon has explained why these proteins are so bad.
Known as lectins, they cause inflammation in the body that can cause weight gain. Whats more, it can also increase your chances of IBS (irritable bowel syndrome).
The author of the book Steven Gundry, M.D. says lectins occur in many types of food, such as non-organic animal products, grains and vegetables such as tomatoes and peppers.
This means that what dieters think is the perfect salad, may well be hiding a host of products that could cause weight gain.
He describes the reaction caused by lectins as creating chemical warfare in our bodies.
The types of vegetables that contain lectins, known as nightshades, have already been banned from a number of celebrity diets.
Famously, Gisele Bndchen and her professional athlete husband Tom Brady have cut nightshades from their meal plans.
So how do you cut out lectins from your diet?
One trick that Dr. Gundry advises is to peel your vegetables - as most lectins are in the skin. It is also good to remove the seeds too, to limit the number of lectins in your meal.
Eating fruit at its very ripest is very important, and swapping brown rice for white rice will help reduce lectins. A weight loss diet plan based on caveman eating is one of the best diets for weight loss according to scientists.
It has a number of advantages, according to nutritionist Cassandra Barns - and one of them is weight loss. A lot of protein is paired only with foods that would have been produced before humans began agriculture.
Another weight loss diet plan based on caveman eating is one of the best diets for weight loss according to scientists.
It has a number of advantages, according to nutritionist Cassandra Barns - and one of them is weight loss.
A lot of protein is paired only with foods that would have been produced before humans began agriculture.
Cassandra said: The Paleo diet, also known as the hunter-gatherer diet or the caveman diet, turns back the clocks to what our ancestors chowed down on thousands of years ago, such as; lean grass-fed meats, fruit, vegetables and seeds, as opposed to processed foods, sugar, dairy and grains.
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Weight loss: New evidence shows foods you thought help your diet are making you FAT - Express.co.uk
Obese woman loses 7st in just 10 months this is how – Daily Star
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MEDIADRUM WORLD
Growing up, Abigail Broell suffered from depression and anxiety.
This led her to comfort eat which made her feel more depressed. The cycle continued for years.
Abigail continued to emotionally eat until she reached 17st 12lbs and a UK dress size of 28 which is when she knew she needed to make a change.
MEDIADRUM WORLD
Amazingly, these reality TV stars have lost more than 40st between them... all thanks to healthy eating and exercise
1 / 15
Jennifer Ellison from Brookside loses three stone in weight
The mother-of-two from Iowa, USA said: "I have dealt with severe depression and anxiety for most of my life until I changed my lifestyle. I found myself in a viscous cycle of binging because I was depressed, then feeling worse because I binged and repeat.
"I let that cycle continue for years and the weight just kept piling on. I didn't like the person I had become. It just wasn't who I knew I truly was.
"I didn't follow through with my commitments, I had no confidence and no discipline or drive. I felt ashamed at how far I had let myself go and masked those feelings with a pessimistic attitude and deflecting humour.
MEDIADRUM WORLD
Then Abigail decided to change her lifestyle dramatically and lost 7st 2lbs in just 10 months.
The 26-year-old explained: "I changed my habits drastically. I recorded and measured all my foods. I drank USANA meal replacement shakes and took their vitamins.
"I did beginner home workouts or walking. I increased my water intake. I made visuals and set goals for myself; I was extremely consistent and didn't falter.
"I did whatever it took to keep myself motivated and accountable. Using the internet and social media; I taught myself correct form and learned new exercises. I stopped giving myself excuses."
Now, Abigail weighs 10st 10lbs and is a UK size 6 a change that has made a dramatic difference in her every day life.
She continued: If you would have told me two years ago that I would lose seven stone, become a personal trainer and health coach, I would have laughed.
"My life went from sedentary to active. Where I once hid in the comfort of my own home, I now raise the bar for myself daily and I am constantly putting myself out there for new opportunities.
"I love myself in a way that I never have before and feel a true sense of self and inner peace. For the first time in too long, I am genuinely happy and excited for the future.
Before Abigail took charge of her lifestyle, she would binge on junk food. Now she mainly eats lean proteins, vegetables and fruit.
High-protein, low-carbohydrate diets are all the rage right now and for good reason. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein and your body uses protein to build and repair tissues.
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Additionally, she will drink three to four litres of water per day and steers clear of processed foods.
Abigail added: I do whatever activity brings me peace. Sometimes that means lifting weights at the gym and sometimes that means walks at sunset," she said.
"I knew I wouldn't stick to activities I didn't love, it's important to me that I truly enjoy my lifestyle and listen to my body.
Start with what you have; do what you can. I knew nothing, I had no plan. I started obese. I started broke. If you truly want something, you can't let anything get in your way.
"Cloud your mind with motivation, inspiration and encouragement. Stay focused on your goals and remind yourself why they are important to you every single day. It will always be you versus you; only you get to decide how successful you will be."
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Obese woman loses 7st in just 10 months this is how - Daily Star
7 ridiculous questions dieticians get asked All. The. Time. – VOGUE India
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As nutritionists, we are constantly subjected to various kinds of people who have been struggling with weight loss. Thanks to the freely circulating (mis)information there are plenty of myths being created all the time. Here are the seven of the most frequently-askedquestions that dieticians receive, with myth-busting responses for each.
So, Ill definitely lose at least one kg a week, right?No one can guarantee your weight loss except you. A nutritionist can prescribe you an eating pattern and keep changing it based on your bodys response, but if you simply make your own changes and increase or decrease your calories on a whim ,your weight will definitely fluctuate. Besides, all of us do not have the same metabolism, so while some people can lose weight quickly, others may do so at a much slower rate, and asking your nutritionist for a guarantee is like asking her to predict when it will rain next.
Is all of the food you want me to eat calorie-free?Some people fool themselves into believing that when the label says diet food, it means virtually no calories. Remember, apart from plain water, there is no food that is calorie-free. Anyone who says otherwise is fooling you.
If I have a night of binge-drinking planned, can I detox the next day and lose weight?Our bodies are naturally equipped with detoxification processes that are working 24/7, which is why we perspire and pass out all the waste from the body. When you drink alcohol, you may eat lighter food the next day to feel less clogged up, but this is not going to help lose the calories that are now stored in your system. The best way to rid yourself of these calories is to exercise and burn them off.
Im going for an all-you-can-eat buffet dinner; is it okay if I go to the gym for two more days this week to burn the calories?If only things were so simple. Exercising a little extra the week that you eat morewill not help rid you of those calories. Whats more, if you are not consistent with your workout,your metabolism is not going to rise either. Exercise is not something you can store in your body but calories are easily stored, so dont switch one for the other.
How long do I have to follow the diet? I can eat everything after I lose weight, right?Going on a diet to lose weight should mean a lifestyle change, and this change should be permanent. If you are a person who keeps going on and off diets, you will constantly find yourself losing and gaining weight constantly. It is not a great idea to only look at the calorie value of food, instead start looking at food from the point of view of nourishment and what makes you fitter, and you will find making healthy choices far easier.
It was diet food so I ate a few extra helpings. Why does the scale not show any weight loss?The diet food tag itself somehow makes people fail at their diets. Dont fall for gimmicks that promise no-sugar, low-fat, fat-free or sugar-free labels. Usually, one ingredient is simple replaced with another and the calorie values are altered only very slightly. If you end up eating too many portions of this food you will end up making up for those calories anyway.
I ate a large meal, but I swear I had a diet soda with it. Is that okay?This is the weirdest logic. You are reducing the calories you get from sugar, but what about all the extra fat that you have consumed in your big meal? Topping it with the artificially-flavoured drink may ease your guilt temporarily, but it wont do anything for your waistline for sure.
The bottomline is to eat healthy because it is good for you, not because your dietician wants you to. And whatever plan you get on, make sure its one you can keep up with, even when your excess weight has dropped.
Samreedhi Goel is a Mumbai-based nutritionist, fitness expert and proprietor at Size Wise The Fitness Studio. You can contact her onSizewise.co.in
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7 ridiculous questions dieticians get asked All. The. Time. - VOGUE India
‘I want to live a long time’: Mom drops 78 pounds, goes from size 18 to 4 – Today.com
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In January 2016, Kari Hammond stumbled upon her 15-year-old daughter, Alexa, crying. When Hammond asked Alexa what was wrong, she said she was worried about her mom because Hammond was so overweight at 5 foot 5 inches tall, she weighed 217 pounds. And, Alexa was also afraid shed grow up to be "fat."
It was kind of a come-to-Jesus moment for me, Hammond told TODAY.
How this mom lost 78 pounds in 1 year Play Video - 0:52
How this mom lost 78 pounds in 1 year Play Video - 0:52
But Hammond had been overweight since she hit puberty and wasnt quite sure how to lose it. She had tried loads of diets where shed lose weight and then gain that weight back and then some. She decided to ask her mom, who always exercised and ate healthy foods, what to do. Her mom, Randi Longmeier, gave Hammond four recommendations:
I tried a lot of different things than these four things [in the past], Hammond said.
But this time she followed her mom's advice and started by cutting sugar. After eating no sugar for two weeks, she downloaded an app, Lose it! to track all of her calories and her exercise. Next she started tabata workouts, high-intensity training with a 10-second break between each 20-second interval of exercise. At first, she could only work out for 10 minutes before she felt exhausted. But she kept trying and built up her stamina.
In a few weeks, the weight started coming off quickly. But then it leveled off.
It was a really steady loss for me, she said.
When Kari Hammond's daughter, Alexa, told her mom she was worried about her health because Hammond was so overweight, Hammond decided to get healthier.
As she continued losing, she altered her goals to match what she was doing. Originally, she thought shed like to be at a health body mass index, which was 150 pounds. After reaching that, she adjusted and lost more weight and now weighs 135 pounds.
In total, she lost 78 pounds. Being flexible helped her be successful. She also added some muscle by doing tabata-style exercises for 40 minutes and walking for an hour each day.
I used to think I had no time for exercise. Forty minutes of exercise is four percent of my day, I can give myself four percent of my day, she said. That was life changing.
For the past nine months, she has been maintaining her loss. She still relies on the four suggestions that Longmeier gave her and learned she was stronger than she realized.
I can do really hard things, she said. Health is important and I want to live a long time.
In less than a year Kari Hammond dropped 78 pounds by following four tips her mother gave her.
Hammond provided tips to others hoping to lose weight.
When the number on the scale doesnt budge, it can feel overwhelming. Thats why Hammond looked at other wins during her weight-loss journey. She celebrated milestones, such as feeling more comfortable in a chair, having a noticeable collarbone or seeing one chin instead of two. This kept her from feeling frustrated.
Logging every single thing she ate and her exercise helped her lose steadily and keep the weight off.
I am super consistent. I have literally logged every single thing I have eaten for 450 days, she said. I am that dedicated to this process.
There are days when Hammond eats twice the calories she was supposed to eat. When that happened in the past as she tried losing weight, shed give up. Now, she takes a more realistic approach.
Since losing 78 pounds, Kari Hammond finds that she enjoys being active and has a harder time just sitting on the couch.
I made many mistakes, she said. I recognize it and move on from it.
For more weight-loss inspiration, check out our My Weight-Loss Journey page.
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'I want to live a long time': Mom drops 78 pounds, goes from size 18 to 4 - Today.com
Exercise reduces clogged leg arteries – Marquette Mining Journal
Exercise Programs Comments Off on Exercise reduces clogged leg arteries – Marquette Mining Journal
Anyone perusing the headlines these days certainly has read a thing or two about heart disease. How could you not, with heart disease being the cause of one-third of all deaths in individuals over 35 years of age. That is a fairly impressive number. Likely, you know someone who has suffered a heart attack or has some kind of heart disease. The type of heart problem most commonly discussed is coronary artery disease, aka CAD, a condition in which the blood vessels that provide the muscles of the heart with blood are clogged or diseased. Statistics from 2016 reveal that 15 million Americans have CAD.
Studies about the latest research on heart disease, and the newest drug treatments, can be seen daily. These stories are hard to avoid. But what exactly is occurring in coronary artery disease? Generally, it is the development of plaque, which are clogs, in the arteries around the heart. But this process of plaque deposition (which occurs to everyone in varying degrees as we age) is not selective of the vessels supplying the heart. On a cellular level, there is nothing special about these arteries.
Atherosclerosis, the process of plaque deposition in an artery, can occur inside the tubes which run down to the legs and feet. This produces an entirely different collection of symptoms from CAD. Unfortunately, although the one most often discussed is that of leg pain when walking (claudication), many people with peripheral artery disease have minimal obvious symptoms.
Classic claudication symptoms include muscle pain or cramping in your legs or arms thats triggered by activity, such as walking, but disappears after a few minutes of rest. This is sometimes referred to as the walk-pain-rest-relief cycle, since the pain reliably develops after walking some specific distance, and resolves with rest. The location of the pain depends on the location of the clogged or narrowed artery. Calf pain is the most common location.
The severity of claudication varies widely, from mild discomfort to debilitating pain. Severe claudication can make it hard for you to walk or do other types of physical activity. But recent studies have revealed that many with PAD do not experience the usual claudication symptoms. Apparently, a minority of patients with PAD experience classic claudication, with up to 50 percent describing atypical leg symptoms that interfere with mobility. This is big news since many physicians assume that if an individual does not have typical claudication symptoms, they cannot have mild or moderate PAD. According to this well-constructed research, this is not an accurate assumption.
Other symptoms of arterial disease in the leg may include numbness or weakness, coldness of the lower leg or foot (especially when compared with the other side). Also, often noted is a change in the color of the affected leg, as well as hair loss. Additionally, a change in the appearance of the toe nails may be noted, whereby they become thickened and discolored (similar to your classic fungal nail infection). The skin may take on a thin or shiny appearance, and sores on your toes, feet or legs wont heal in a timely fashion. The pulse in your legs or feet may be weak or absent. If the clogging of the arteries is severe, pain may even occur when youre at rest or when youre lying down. It may be intense enough to disrupt sleep. Hanging your legs over the edge of your bed or walking around your room may temporarily relieve the pain.
People with PAD have a markedly reduced health-related quality of life. Studies have demonstrated a much greater risk of death due to a heart attack, and other heart and cardiovascular events. There is even a higher prevalence of depression. It is now clearly established that PAD accelerates a functional decline leading to physical disability. This is more than just a matter of disease, but also a quality of life issue: individuals with PAD are more sedentary, and have greater physical limitations.
A very important question is whether exercise can be a beneficial therapy. In most cases, lifestyle changes and exercise can slow the progression or even reverse the symptoms of PAD. But how does one go about exercising sufficiently to alter the progression of the disease? A regimented program is necessary to produce these changes, since PAD tends to occur most significantly in those who are sedentary. Thus, an exercise program is an obvious change in lifestyle. While unsupervised home exercise programs can be developed and be effective, a structured, supervised exercise program generally has superior outcomes. Unfortunately (and predictably), rarely is there insurance coverage for these types of programs.
Home-based programs can be beneficial, but are so much more difficult to perform consistently. Studies have demonstrated that they should include several important components. These include monitoring of the exercises and results, and some type of group support system. Also important is the establishment of the desired goals. One of these should be to walk 5 days per week. This may seem like a lot, but its important to make this part of a daily routine something you get into the habit of doing. Start with 10 to 15 minutes of walking per exercise session. Walk until the onset of leg, calf or foot pain. Stopping to rest is completely acceptable. If one can increase the walking time by 5 minutes each week, over time, you really can see improvement.
Experts recommend an increase in walking duration until you are walking at least 30 minutes per session, and preferably 45-50 minutes per session, excluding rest periods. Write down your walking goals, including where and when you will walk, and the duration of walking. This will improve compliance, which can slip when people experience acute illness or family trials and tribulations. As mentioned, it is helpful to have someone to check in with for support. To maintain improvements, you need to understand this must be a permanent program. Unfortunately, if you dont stick with it, you will slide back, and lose those gains you have made.
Surprisingly, even arm exercises can relieve leg pain in people with peripheral artery disease. Instituting an arm exercise program can lead to improved pain-free walking distance and a reduction of PAD-associated complications. Particularly for PAD patients who are quite disabled, walking can be difficult. Arm aerobics may offer a better option than traditional workouts on a treadmill.
Physical disability is a major contributor to morbidity and mortality among older adults, and it also carries a high economic cost for society. A structured exercise program may improve mobility even among the most obese elderly patients. Prior data suggested that obesity blunted the benefits of physical activity for the prevention of mobility disability, but this has been disproven. An exercise program can lead to a healthy, strong body which fights off infection and sickness easier and quicker. Rather than sapping energy reserves entirely, recovery from an illness will take less of a toll on the body if the person exercises regularly.
So now you know: you can reduce your risks for major mobility disability. The benefits of exercise throughout life cannot be proclaimed loudly enough. When performed appropriately, it is safe for even older seniors. Almost all older people can benefit from additional physical activity. Regular exercise can reduce the effects of many chronic diseases including peripheral arterial disease, as well as improving mood and lowering the risk of injury. Dont give up because it looks like the odds are stacked against you.research tells us its never too late to start!
Editors note: Dr. Conway McLean is a podiatric physician now practicing foot and ankle medicine in the Upper Peninsula, having assumed the practice of Dr. Ken Tabor. McLean has lectured internationally on surgery and wound care, and is board certified in both, with a sub-specialty in foot orthotic therapy. Dr. McLean welcomes questions, comments and suggestions at drcmclean@penmed.com.
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Exercise reduces clogged leg arteries - Marquette Mining Journal