Do I Have Panic Disorder?

What is Panic Disorder?

Starting with the dry stuff: The Diagnostic and Statistical Manual, 4th edition [DSM-IV], published by the American Psychiatric Association, defines Panic Disorder with or without Agoraphobia. In Panic Disorder the key identifying features are:

• 1. One or more episodes of abrupt, intense fear or discomfort, i.e., a panic attack. and


• 2. Persistent apprehension about the recurrence of the episodes of intense fear of discomfort.

At least one of the panic episodes must be unexpected and not caused by a situation in which one is the focus of attention. Fear of death or losing control or losing sanity generally accompanies these attacks.

It's important to distinguish between general feelings of anxiety and panic. In a panic attack anxiety and fear rapidly surge to a very uncomfortable point, then subside after 10 to 30 minutes with some symptoms possibly lasting for several hours. Anxiety tends to be more generalized and stable in nature.

A panic attack can be understood as the body reacting naturally to a panic situation when there is no real danger present. You might be browsing the local bookstore for a new cookbook when suddenly your body goes into a fight or flight reaction for no apparent reason. To those who've not experienced it, it almost sounds comical, but it's no laughing matter when it happens to you!

Since there is no logical explanation for why you are feeling these sensations, the mind goes to work rationalizing, am I having a heart attack, am I going insane, am I dying? Even after the surge of panic and emotion subsides the mind keeps working, what was that, why did it happen, will it happen again? Hence the apprehension component of the disorder. If another attack occurs the apprehension intensifies. It can become an endless cycle, apprehension triggering panic, panic triggering increased apprehension.

Often Panic Disorder is accompanied by, or can be the cause of, Agoraphobia. The tendency to avoid places or situations in which escape may be difficult should a panic attack occur, such as a large crowded shopping mall, airplanes, busses, etc., is called Agoraphobia. Agora being Greek for the ancient marketplace Agoraphobia literally meaning fear of the marketplace.

Debate rages over whether there is a physical or chemical cause for panic disorder and, so far, there is no proof one way or the other. It is evident that there are neurochemical differences in people experiencing Panic Disorder but it seems likely that the imbalance is caused by the disorder rather than the reverse (likely, at least to those of us who are inclined to agree with that assessment). The irrefutable fact is that people are overcoming the disorder and living normal lives without the benefit of drugs. To me this implies that the cause is not chemical imbalance. Even if it is, proper treatment can effect a lasting recovery from Panic Disorder.

How Do I Know If Panic Disorder Is What I've Got?

• Do you experience surges of anxiety or fear, sometimes fearing that you are dying or losing control?
  
• Do you feel like you are having a heart attack?
  
• Do you feel dizzy, shaky and weak?
  
• Do you feel short of breath or feel like it is difficult to get a word out?
  
• Do these experiences seem to come out of the blue, such as when you are otherwise enjoying yourself?
  
• Do you find yourself worrying about these events, trying to anticipate or stave off the next one?
  
• Do you find yourself avoiding experiences you used to enjoy such as shopping, driving, going to church, etc.?
  
• Do you find your self focusing on your pulse, breathing or blood pressure, trying to monitor them?
  
• When in public do you often think of possible ways to escape should an attack occur?
  
• Do you worry that you might collapse, loose control, or be embarrassed in public?

If you can relate to items on this list, the likelihood is that you are having panic attacks and associated anxiety.

Following are two actual case histories. Read them and see if you can relate to some of Bill and Ann's experiences:

Bill was a 24 year old married man who worked in a metal processing plant as inventory manager. He began suffering repeatedly from episodes of dizziness, feelings of suffocation, blurred vision, racing heart, loss of concentration and feelings of impending doom. The first episode happened at home while visiting with a friend. He began to feel light headed and disoriented. He couldn't focus on the conversation and soon began to feel he was suffocating. He finally asked his friend to drive him to the emergency room. He felt like he might faint or lose control and he had no doubt something was wrong with him.

After a thorough exam the doctor in ER told him he was in perfect health and was just hyperventilating. Bill continued to have episodes like this and by the time he finally discovered this program he had suffered heart palpitations, chills, sweating, racing heart, numbness, but the worst was the feelings of losing control or feeling he was dying. Bill would sometimes awake from sleep in a panic, thinking his heart had stopped, or that he had stopped breathing. Between the panic episodes Bill was plagued with feelings of anxiety, jittery nerves, difficulty relaxing, he would often check his pulse, he had feelings of pressure in his chest.

He had lost much of his self esteem. He had lost his job at the metal processing plant because he feared it was the environment there that was causing his problems. He had a hard time holding any job because his symptoms were so severe. Once a great outdoorsman, he now avoided leaving the city for fear of being too far away from a hospital. He also avoided situations like crowded stores, theaters, waiting in lines, barbers' chairs, and wouldn't even consider a situation like flying in an airliner where he felt he would be trapped if he panicked.

Bill's friends and family didn't understand what he was going through, nor did he for that matter. "It's just in your head." "Get over it." "That's crazy, Bill." He heard the advice, the ribbing, the anger at his bizarre behavior. He saw the rolling eyes, the shrugs, the shaking heads. He felt like they were right and It broke his heart.

Ann completely overcame her panics by following this program. She was 24 years old. She was having repeated attacks of dizziness, breathlessness, palpitations, chest pain, blurred vision, a lump in her throat and a feeling of unreality, accompanied by feelings of impending doom. She was afraid that she was going to have a heart attack or just lose control.

The problem began with a "bad trip", an unpleasant drug experience. The experience had been horrifying and she began to experience the symptoms described above. When she went to the doctor he told her that her symptoms were due to hyperventilating because of anxiety. Ann completely stopped all drug use. She even became nervous about and eventually avoided prescription drugs such as antibiotics.

The attacks varied over the years in both intensity and frequency. She worried about having another attack most of the time. She felt uneasy in situations where she thought she would be trapped if an attack occurred, but did not actually avoid many places. She took alprazolam (Xanax) to help her cope with her panics and it helped a great deal, but she wanted a cure, not a Band-Aid.

Bill's and Ann's stories are typical of those experiencing panic disorder. If you are having similar experiences it is very likely you too are experiencing Panic Disorder. Please keep in mind that panic disorder mimics other, very serious physical ailments. Before embarking upon this, or any other treatment plan, please see a doctor to make sure you are in good health. Please do not
rely only on the info you find here to make a self diagnosis.

Is Panic Disorder Common?

Panic attacks are very common. In the United States alone over 12 million people suffer from panic disorder. In combination with other phobic and anxiety disorders this constitutes a larger percentage of the population than those with alcohol or drug abuse problems, making anxiety disorders the number one mental health problem in the United States.

The experience of panic and avoidance occurs across all levels of socioeconomic status, professions and types of persons. It is present in different cultures worldwide, although it may be labeled and understood differently.

Coping With Panic Disorder.

The most common coping method leads to a topic we have already mentioned, agoraphobia, or avoiding situations, places and activities you fear may trigger an attack. There are many tactics used to cope with panic. Many help people get through a panic attack but most do nothing to prevent future attacks. Some can be outright dangerous.

Distracting

Many people use distractions to help cope with panic attacks. Diagram 1 shows examples of common ways people distract themselves when they feel the possibility of a Panic episode.




These tricks often become habitual. For example, if you forget your reading material you may have to go home to get it. You may not go somewhere you had planned to go because you realize you don't have your distraction. These tactics are generally not helpful because they don't get at the root of the problem. They may actually perpetuate the problem, for example, you might be driving to visit some friends, everything is fine, but as you pull into their drive and see them waving, you realize you forgot your pill bottle, this realization triggers a panic episode and your visit becomes a very unpleasant experience.

Avoiding

Avoiding is not always agoraphobic. For example, Diagram 2 shows various things and activities which may be avoided.

These forms of avoidance may be connected to your panic attacks and should disappear when you successfully complete this program.

More Tactics and Superstitions

A list of what might be called "superstitious tactics" actually used by some people is presented in Diagran 3.

How Are You Coping With Panic Attacks?
Some of these items might also be used as distractions.

Drugs and Alcohol

This is probably the most dangerous coping tactic. If you carry drugs prescribed by your doctor and use them according to instructions, this is probably not a problem. Unfortunately, many turn to very dangerous alternatives such as alcohol. It has been demonstrated that as many as half of people with alcohol dependence began their habit as a coping method for panic and anxiety. The trouble with alcohol and other drugs is the results become less effective over time. More alcohol is needed for relief until eventually it is of no benefit at all, and, in fact, may even increase your anxiety and promote depression. If you are currently in this situation, we strongly recommend you seek professional help to overcome your dependence.

Panik disorder: A true story

I'm Arin. Russel asked me to write my story, so here it is... Well... Some of it anyway.
I was born and raised in a small country town. My family was a model happy family living in a model happy community where everything was lovely almost all of the time. Really! It's true!
While I was a happy child, I was also a nervous one. My mom says even as a brand new baby I would fret. I used to get very nervous over things like piano recitals, plays, dance reviews etc. I would literally get sick to my stomach and beg my mom not to make me perform. She never forced me, but she had a way of encouraging me so that I always ended up going on with it, in spite of the fear and cramps, and feeling better for having done so when it was over. Dad was (and is) nothing but supportive as well.


In spite of my ideal upbringing, I eventually fell in with a less than model group of friends in college. I began experimenting with marijuana and eventually started using cocaine, LSD, and other fairly hard drugs.


By the age of 24, I was starting to have some serious problems. I was failing in grad. school. I was having problems with relationships. I felt very guilty about the way I was living my life. It was a very stressful time.


One night at a party I took LSD. I'd done this many times before, but for some reason, this particular night it affected me differently. I got very scared and started crying and screaming. I couldn't get a grip. I just desperately wished I could get over it. I swore that night I'd never do hard drugs again.


The very next day I experienced my first panic attack. I felt breathless and started to get dizzy. My first thought was that the drugs had done something to me. It got very intense then went away. It was a couple of weeks before I had another attack.


Eventually the attacks began to happen quite often. Doctors told me I was fine, just hyperventilating and probably having panic attacks. I was convinced it was related to my drug use and I eventually quit everything. I became afraid to take prescription drugs or even aspirin.
This went on for about three years. I was lucky, I guess. I was always nervous about the next attack, and I worried when I went into stores and stuff, but I never actually avoided anything. It was a constant bother but it didn't really interfere with my life outside of the discomfort of it.
I met Howard through his sister in law. I had known his wife's little sister for years and the topic of my PAD came up in a conversation. She told me Howard had the same thing for many years and got over it. I was quite surprised to hear he had it. I never really knew him, but he just didn't seem the type. He rode motorcycles and hung out with a scary crowd. My friends weren't model citizens, but his were downright scary! I don't know where he found that picture he has with his story! I know it's him, but I've never seen him look like that. I'm going to make him put a better one on there one day! Anyway, at that time he wasn't involved with promoting or doing therapy or anything like that. I got up my nerve and talked to him and he gave me a book which contained the program he eventually based this online program on. I couldn't stand to just read the book and so I bothered him constantly about why this and why that and how did you this and how did you that. I was amazed at how friendly and helpful he was. It took me a while. A lot longer than 15 weeks to be honest, but I finally got through the program and I've been pretty much panic free, if still somewhat nervous, ever since!


I doubt he'd admit it, but I think I was the inspiration for him getting into this. I think he figured if he could get me through it, he could get ANYONE through it! Another secret about Howard... I've never heard anyone but his wife, son and people who don't know him call him that. Unfortunately, he won't let me say what everyone does call him. Says it doesn't sound very professional.

Calling Your Doctor

Is it okay to call your doctor? Of course it is. Often a phone call to the doctor or advice nurse is all you need to manage a problem at home or determine if a visit is needed. Here's how to get the most from every call:

Prepare for your call.

• Write down a one-sentence description of your problem and why you are calling (list two to three questions at most).


• Have your symptom list handy.


• Have your calendar handy in case you need to schedule an appointment.

Leave a clear message.

• Tell your one-sentence description to the person who answers and ask to talk with a doctor or advice nurse.


• If no one is available, ask the receptionist to relay your message and have someone call you back. Ask when they might call.


• If a call-back is needed, keep the phone line clear so you can take the call.

Follow through.

• When the doctor or advice nurse calls back, briefly describe your problem, ask your questions, and describe any major symptoms.

Work in Partnership With Your Doctor

You, the individual, can do more for your health and well-being than any doctor, any
hospital, any drug, and any exotic medical device.

Joseph Califano

The Wise Medical Consumer

The quality and the cost of medical care depend more on you than on your doctor.

To become a wise medical consumer, start with three basic principles:

• Work in partnership with your doctor and health care team.
• Share in every medical decision.
• Become skilled at obtaining medical care.

By following these three principles, you will gain more control over the quality and cost of your health care than you have ever had before.

Work in Partnership With Your Doctor

Good partnerships are based on a common goal, shared effort, and good communication. If you and your doctor can make these things happen, you will both gain from the partnership. You will get better care and your doctor will practice good medicine.

Five Ways to Be a Good Partner

1. Take good care of yourself. Both you and your doctor would prefer that you don't get sick in the first place. And if problems arise, you both want a return to good health as soon as possible.

2. At the first sign of a health problem, observe and record your symptoms. Your record of symptoms will help both you and your doctor make an accurate diagnosis. And the better job you do recording early symptoms, the better you and your doctor can manage the problem later.

Keep written notes on the symptoms. Record when, how long, how painful, etc., for each symptom.

• Note anything unusual that might be related to the problem.
• Measure and record vital signs.
• Add regular updates and watch your progress. Are your symptoms getting better or worse?

3. Practice medical self-care at home. As the front-line partner, you can manage a lot of minor health problems on your own. Use this book, your own experience, and help from others to create a self-care plan.

• Learn all you can about the problem.
• Keep notes on your self-care plan and what you do.
• Note whether home treatment seems to help.
• Set a time to call a health professional if the problem continues.

4. Prepare for office visits. Most medical appointments are scheduled for only 10 to 15 minutes. The better organized you are, the more value you can get from the visit.

• Prepare an Ask-the-Doctor Checklist (right).
• Update and bring your list of symptoms and your self-care plan.
• Write down your main concern (chief complaint) and practice
• describing it. Your doctor will want to hear that first.
• Write down your hunches or fears about what is wrong. These are often helpful to your doctor.
• Write down the three questions you want answered the most.(There may not be time to ask a long list of questions.)
• Bring along a list of the medications you are taking.

5. Play an active role in the medical visit.

• State your main concern, describe your symptoms, and share your hunches and fears.
• Be honest and straightforward. Don't hold anything back because of embarrassment. If you don't intend to fill a prescription, say so. If you are getting alternative treatment such as acupuncture or chiropractic treatments, let your doctor know. To be a good partner, your doctor has to know what is going on.
• If your doctor prescribes a drug, test, or treatment, get more information.
• Take notes. Write down the diagnosis, the treatment and follow-up plan, and what you can do at home. Then read it back to the doctor to be sure you have it right.

Finding the Right Doctor

If you don't have a family doctor (primary care physician), now is the time to get one. Everyone needs a regular doctor. A host of specialists working on separate health problems may not see the whole picture. In choosing a doctor there are lots of questions to ask, but these three matter the most:

• Is this doctor well-trained and experienced?


• Is this doctor available when needed?


• Will this doctor work in partnership with me?

Training and Experience

For most people, a good choice for a family doctor is a board-certified family practice doctor or internist. For children and teens, a pediatrician is a good choice. These doctors have broad knowledge about medical problems.

Availability

Because health problems rarely develop when it's convenient, it helps to have a doctor who can see you when needed. Call or visit the office. Tell the clinic receptionist that you are looking for a new doctor. Ask these questions:

• What are the office hours?


• If I called right now for a routine visit, how soon could I be seen?


• How much time is allowed for a routine visit?


• Will the doctor discuss health problems over the phone?


• Does this doctor work with nurse practitioners or physician assistants? These primary care providers have special training for managing minor and routine medical problems. For many health problems, these professionals can often see you sooner, spend more time with you, and help you just as well as a doctor can.
  
  Also ask if the doctor is eligible for maximum payments under your health plan.

Partner Potential

During your first visit, tell your doctor that you would like to share in making treatment decisions.

Pay attention to how you feel during the visit.

• Does the doctor listen well?


• Do you think you could build a good working partnership with this doctor?

If the answers are "no," consider looking for another doctor.

But I Want a Take-Charge Doctor

Not everyone wants to be a partner with his or her doctor. Maybe you don't like to ask your doctor questions and you don't want to share in any decisions. Would you rather just let your doctor tell you what is best for you? If that's what you prefer, tell your doctor. Most doctors have a lot of patients who don't want to be a partner. Let the doctor know what you expect.

Is It Time for a Change?

If you are unhappy with how your doctor treats you, it may be time for a change. Before you start looking for a new doctor, tell your current doctor how you would like to be treated. Your doctor would probably be pleased to work with you as a partner--if only you would tell him or her that that's what you want. Otherwise, your doctor may think that you, like many patients, want him or her to do all the work.

Notes:

Ask-the-Doctor Checklist

Before the visit:

* Complete the Healthwise Approach and take it with you.

* Take a list of medications and record of last visit for similar problems

During the visit:

* State your main problem first

* Describe your symptoms

* Describe past experiences with the same problem

Write down:

* Temperature

* Blood pressure

* The diagnosis (what's wrong)

* The prognosis (what might happen next)

* Your self-care plan (what you can do at home)

For drugs, tests, and treatments, ask:

* What's its name?

* Why is it needed?

* What are the costs and risks?

* Are there alternatives?

* What if I do nothing?

* (For drugs) How do I take this?

* (For tests) How do I prepare?

At the end of the visit, ask:

* Am I to return for another visit?

* Am I to phone in for test results?

* What danger signals should I look for?

* When do I need to report back?

* What else do I need to know?

The Healthwise Approach

Step 1. Observe the problem.

* When did it start? What are the symptoms?

* Where is the pain? Dull ache or stabbing pain?

* Measure your vital signs:

• Temperature


• Blood pressure


• Pulse


• Breaths

* Think back

• Have you had this problem before?


• What did you do for it?


• Any changes in your life (stress, medications, food, exercise, etc.)?


• Does anyone else at home or work have these symptoms?

Step 2. Learn more about it.

* Read the Healthwise Handbook

* Other books or articles in Internet

* Advice from others (lay or professional)

Step 3. Make an action plan.

* Your tentative diagnosis

* Home care plan

* When to call your doctor

Step 4. Evaluate your progress.

* Are your actions working?

Warning Signs of Cancer, Diabetes, Heart Attack, Stroke

Some symptoms act as warning signs that a serious disease is developing. If you know these warning signs and heed them, you may detect the disease before it becomes life-threatening. Some diseases, like cancer, are often curable if they are detected early. Other diseases, like diabetes, cannot be cured, but early detection and treatment may reduce the injury they cause the body.

Here are the warning signs for four diseases that, if detected early, can often be stopped or controlled.

Cancer

The American Cancer Society lists the following seven warning signs for cancer. Let your doctor know immediately if you experience any of these signs.

• Change in bowel or bladder habits. Most people occasionally have a brief period of constipation, diarrhea, or a change in the frequency of bowel movements or urination. These do not necessarily indicate cancer but can be due to flu, changes in your diet, stress, etc. Tell your doctor about any changes in bowel or bladder habits that last two weeks.


• A sore that does not heal.


• Unusual bleeding or discharge. Coughing up blood, blood in vomit, blood in the urine, or significant amounts of blood in the stool should be called to your doctor's attention. Small amounts of blood in the stool can be due to hemorrhoids. Tell your doctor about even small amounts of blood in the stool if it does not go away in a few days.


• Thickening or lump in breast or elsewhere. Most lumps, even in the breast, are not cancer. However, they should not be ignored.


• Difficulty swallowing or indigestion that lasts more than a month and causes more than occasional minor discomfort.


• Change in the appearance or size of a wart or mole.


• Nagging cough or hoarseness. Cough and hoarseness are commonly associated with a cold. However, if either lasts more than a few weeks, tell your doctor.
  

Diabetes

The warning signs of diabetes are often vague and might not cause you to think you need to see a doctor. However, if you have any of the following symptoms and there is no other obvious cause (fatigue from working hard, or frequent urination because of drinking lots of fluids, for example), discuss the symptoms with your doctor.

• Increased thirst


• Frequent urination (especially at night)


• Increased appetite


• Unexplained weight loss


• Fatigue


• Frequent unexplained skin infections


• Slow-healing wounds


• Frequent vaginal infections


• Difficulty with erections


• Persistent blurred vision


• Persistent tingling or numbness in hands or feet

Heart Attack

Call 911 or other emergency services immediately if you or someone you are with has warning signs of a heart attack.

• Chest pain that is crushing, squeezing, increases in intensity, or occurs with other symptoms of a heart attack is the key warning sign of a heart attack.

Other symptoms of a heart attack include:

• Sweating


• Shortness of breath


• Chest pain radiating to the arm, neck, or jaw


• Nausea or vomiting


• Dizziness


• Rapid and/or irregular pulse

Stroke

The National Stroke Association lists five warning signs of stroke. If you or someone you are with experiences any of these symptoms, call 911 or other emergency services immediately.

• Weakness, numbness, or paralysis of the face, arm, or leg, especially on only one side of the body, that does not go away in a few minutes


• Blurred or decreased vision in one or both eyes that does not clear with blinking


• Newly developed difficulty speaking or understanding simple statements
  


• Sudden unexplainable and intense headache


• Severe dizziness, loss of balance, or loss of coordination, especially if another warning sign is present at the same time

If the symptom was definitely there and then goes away in a few minutes, call your doctor immediately. Symptoms that go away in a few minutes may be caused by a transient ischemic attack (TIA). TIAs are a strong sign that a major stroke may soon occur.

Vital Signs

With a few tools and an eye for observation, you can help detect and monitor health problems in your family. Everyone needs to know how to take a temperature and count pulse and respiration rates. It is also good to learn how to take your own blood pressure. You may even want to learn to do simple ear exams. The tools you need are inexpensive and usually come with instructions.

Temperature

A normal temperature ranges from 97.6° to 99.6° and for most people is 98.6°. Temperature varies with time of day and other factors, so don't worry about minor changes.

Whenever a person feels hot or cold to your touch, it is a good idea to take and record his or her temperature. If you have to call your doctor during an illness, knowing the exact temperature will be very helpful.


There are four ways to take a temperature:

• Orally (in the mouth)


• Rectally (in the anus)


• Axillary (under the armpit)


• Using an electronic oral or ear thermometer or temperature strip

Unless otherwise specified, all temperatures in this site are oral Fahrenheit readings. If you take a rectal or axillary temperature, adjust it accordingly. Rectal temperatures are the most accurate.

Oral temperatures are recommended for adults and children age six years and
older.

• Clean the thermometer with soapy water or rubbing alcohol.


• Hold it firmly at the end opposite the bulb and shake the mercury down to 95° or lower.


• Do not drink hot or cold liquids beforehand.


• Place the bulb under the tongue and close the lips around it. Do not bite it. Breathe through the nose and do not talk.


• Wait three to five minutes.

Rectal temperatures are recommended for children younger than six years or anyone who cannot hold an oral thermometer in the mouth. Use only a rectal thermometer. Rectal temperature is 0.5° to 1° higher than oral temperature.

• Clean the thermometer and shake it down (see above).


• Put Vaseline or another lubricant on the bulb.


• Hold the child bottom-up across your lap.


• Hold the thermometer one inch from the bulb and gently insert it into the rectum no more than one inch. Do not let go. Hold it right at the anus so that it cannot slip in farther.


• Wait for three minutes.

Axillary temperatures are less accurate and about 1° lower than oral. They are safer for small children who will not hold still while you use a rectal thermometer.

• Use either an oral or rectal thermometer. Shake it down below 95°.


• Place the thermometer in the armpit and have the child cross her arm across the chest and hold her opposite upper arm.


• Wait five minutes.

How to Read a Thermometer

• Roll the thermometer between your fingers until you can see the thin ribbon of mercury. Note that the thermometer is marked from 92° to 108°.


• Each large mark indicates one degree of temperature. Each small mark indicates 0.2°.

Electronic thermometers are convenient and easy to use. They are quite accurate, but some are expensive. Temperature strips should only be used to measure axillary (armpit) temperature. They are inaccurate when used on the forehead.

Taking a Pulse

The pulse is the rate at which your heart is beating. As the heart forces blood through your body, you can feel a throbbing in the arteries wherever they come close to the skin surface. The pulse can be taken at the wrist, neck, or upper arm.

Certain illnesses can cause the pulse to increase, so it is helpful to know what your resting pulse rate is when you are well. The pulse rate rises about 10 beats per minute for every degree of fever.

• Count the pulse after the person has been sitting or resting quietly for 5 to 10 minutes.


• Place two fingers gently against the wrist as shown (don't use your thumb).


• If it is hard to feel the pulse in the wrist, locate the carotid artery in the neck, just to either side of the windpipe. Press gently.


• Count the beats for 30 seconds, then double the result for beats per minute.

Counting Respiration Rates

Your respiration rate is how many breaths you take in a minute. It increases with fever and some illnesses. The best time to count respiration is when a person is resting, perhaps after taking the pulse while your fingers are still on his or her wrist. The person's breathing is likely to change if the person knows you are counting it.

• Count the number of times the chest rises in one full minute.


• Notice whether there is any sucking in beneath the ribs or any apparent wheezing or difficulty breathing.

Measuring Blood Pressure

Blood pressure is the force of the blood pulsing against the walls of your arteries. The pressure when the heart beats is called the systolic pressure (the first number in blood pressure readings). The pressure between beats, when the heart is at rest, is called the diastolic pressure. A blood pressure reading below 140/90 is considered normal for an adult over 18.

Most people with good hearing can learn to measure blood pressure using a stethoscope and a blood pressure cuff (sphygmomanometer). Electronic blood pressure cuffs are also available, which do not require a stethoscope or goodhearing.

• Ask your pharmacist to recommend a blood pressure kit and show you how to use it.


• Regular in-home blood pressure monitoring is recommended for anyone who has heart disease or high blood pressure.

Screening and Early Detection

Another way to protect your health is to detect an illness early, while it is still easy to treat. You can do this in two ways: by getting periodic medical exams from health professionals and by becoming a good observer of your own body and health.

Periodic Medical Exams

Many doctors used to recommend a complete physical every year. Now, most doctors recommend specific medical exams based on age, sex, and risk factors. These exams are more effective than the annual physical in detecting treatable illness.

The schedule of medical exams helps you decide which tests are valuable for you and how often you should have them.

The Tests for Early Detection Chart includes specific recommendations for adults age 19 and older. The chart is based on the Report of the United States Preventive Services Task Force. Other organizations may make different recommendations. The most appropriate schedule of preventive exams is one you and your doctor agree upon, based on your health conditions, values, and risk factors.

The recommendations apply to people of average risk in each age category. You may be at higher risk for certain diseases. Family history (whether your relatives have or had the disease), other health problems, or behaviors such as smoking all increase your risk. Talk with your doctor about whether you need more frequent exams.

Periodic self-exams are also an important part of staying healthy.

Flexible Sigmoidoscopy

Flexible sigmoidoscopy is a screening test for precancerous polyps and cancers of the colon and rectum. The sigmoidoscope is a flexible viewing instrument that is inserted into the rectum to examine the lower bowel. The exam takes about 10 to 15 minutes, is only mildly uncomfortable, and is very safe.

Having flexible sigmoidoscopy exams reduces your risk of dying from colorectal cancer. Most experts recommend that you have a flexible sigmoidoscopy exam around age 50. After the first exam, they disagree about how often you should have repeat exams. Recommenda-tions range from every three years to every 10 years or less often. In addition to screening, doctors sometimes wish to examine the colon to check for the cause of rectal bleeding, diarrhea, or constipation.

Other Recommended Tests and Exams

Infants

Well-baby visits are recommended at two weeks and at 2, 4, 6, 9, 12, 15, 18, and 24 months of age. Your doctor may recommend a different schedule. Babies at high risk for hearing problems may be tested during this time.

Children Age 2 to 5

Discuss the frequency of visits with your health professional. A vision test is recommended at age three to four. Some childhood immunizations are also given at this age.

Regular blood pressure checks are recommended after age three and may be done during visits for other reasons.

Children Age 6 to 18

Discuss the frequency of visits with your health professional. A tetanus booster is recommended at age 15. Annual blood pressure checks are recommended and may be done during any visit.

Pap tests are recommended starting at age 18 or before age 18 if a female is sexually active.

Pregnant Women

Discuss the frequency of visits and testing with your doctor. During the first prenatal visit, blood tests, urinalysis, blood pressure, and screening for hepatitis B are recommended. Additional tests are needed during the pregnancy.

†Experts are uncertain of the effectiveness of routine testing for this age group.

‡Experts are uncertain about approaches for people who have a family history of particular diseases, and for other higher-risk groups. If you have a family history of cancer or heart disease in close relatives, discuss it with your doctor.

These screening test guidelines are adapted from the Guide to Clinical Preventive Services, U.S. Preventive Services Task Force, 1996.

Prevention and Detection: Ten Ways to Stay Healthy

Prevention works! You and your family can save a lot of pain, worry, and money by avoiding health problems in the first place. If you can't prevent a problem altogether, the next best thing is to discover it early, when it is easy to treat. This chapter helps you do both.

Ten Ways to Stay Healthy

1. Immunize. Immunizations are the best bargain in health care. When you immunize, you prevent illness for your family and help prevent epidemics in your community. SeeImmunizations.
2. Keep moving. Any way you define it, fitness is essential to good health. Even moderate exercise makes a huge difference both in how you feel and what illnesses you get. See Your Personal Fitness Plan.
3. Eat right. Eating a well-balanced, low-fat diet of wholesome foods will keep you energetic and free of many illnesses. See Nutrition. Consider breast-feeding your baby to help keep him or her in the best health.
4. Control stress. Even with a hectic and hurried lifestyle, you can prevent stress from undermining your health. See Stress and Distress.
5. Be smoke-free. Smokers who quit gain tremendous health benefits. So do people who avoid secondhand smoke. SeeQuitting Smoking.
6. Avoid drugs and excess alcohol. When you say "no" to drugs and limit what you drink, you prevent accidents and illnesses and avoid a lot of problems for yourself and your family.
7. Put safety first. Safety at home, at work, and at play; safe driving; firearm safety; and safe sex will all help keep you healthy.
8. Pursue healthy pleasures. Take naps, relax during meals, play with kids, care for a pet--they all can add to your health.
9. Think well of yourself. A good self-image is the foundation of good health.
10. Promote peace. Peace on earth begins at home. Seek nonviolent ways of resolving conflicts at home, at school, at work, and in your community.
    

Quitting Smoking

Quitting smoking is one of the most important things you can do for your own health and the health of those around you. Smoking is a risk factor for many health problems, including heart disease, stroke, and cancer. Children who are exposed to cigarette smoke in the home have more ear infections and are more prone to other health problems. When you quit smoking, it doesn't take long for your body to start to heal and reduce your risk of health problems.

Your risk of heart disease goes down almost immediately and after 10 years is close to that of a nonsmoker.

Your lungs begin to heal, and after 10 to 15 years your risk of lung cancer is almost as low as that of a nonsmoker.

It isn't easy to stop smoking. No single method works for everyone -- some people can quit "cold turkey," and others succeed by gradually cutting down over several months. No matter which method you choose, the following tips will help you get started.

Tips for Quitting

Preparation

Decide how and when you will quit. About half of ex-smokers quit "cold turkey"; the other half cut down gradually.

Figure out why you smoke. Do you smoke to pep yourself up? To relax? Do you like the ritual of smoking? Does smoking help you deal with anger or negative feelings? Do you smoke out of habit, often without realizing you're doing it?

Find a healthy alternative that accomplishes what smoking does for you. For example, if you like to have something to do with your hands, pick up something else: coins, worry beads, pen or pencil. If you like to have something in your mouth, substitute sugarless gum or minted toothpicks.

List your reasons for quitting: for your own and your family's health, to save money, to prevent wrinkles, or whatever. Keep reminding yourself of your goal.

Plan a healthful reward for yourself when you have stopped smoking. Take the money you save by not buying cigarettes and spend it on yourself.

Plan things to do for when you get the urge to smoke. Urges don't last long--take a walk, brush your teeth, have a mint, or chew gum.

Choose a reliable smoking cessation program. Good programs have at least a 20 percent success rate after one year; great programs, 50 percent. Higher numbers may be too good to be true.

Set a quit date and stick to it. Try to choose a time that will be busy but not stressful.
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Notes:

The Nicotine Patch

The nicotine patch is an adhesive patch that releases nicotine into the bloodstream through the skin. Used together with a smoking cessation program, it may help some smokers gradually withdraw from nicotine addiction by supplying
smaller and smaller amounts of nicotine.

First try to stop smoking without the patch. Many people succeed without it.

The patch is most useful for people who have had serious withdrawal symptoms (headaches, anxiety, depression, difficulty concentrating, insomnia) when they try to quit smoking. Generally, it is prescribed only to those who smoke more than a pack a day.

Using the patch alone is not always successful. By combining the patch with a good smoking cessation program, your chances of success can be greatly increased.

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Action

• Know what to expect. The worst will be over in just a few days, but physical withdrawal symptoms may last one to three weeks. After that, it is all psychological. SeeFitness and Relaxation for relaxation tips.


• Remove all reminders of smoking from your surroundings. Do things that are incompatible with smoking, like bicycling or going to a movie.


• For the first few weeks, avoid situations and settings that you associate with smoking.


• Drink plenty of water to help flush the nicotine out of your system. Keep alcohol to a minimum, if any.


• Keep low-calorie snacks handy for when the urge to munch hits. Your appetite may perk up, but most people gain less than 10 pounds when they quit smoking. A healthy, low-fat diet and regular exercise will help you resist the urge to smoke and avoid unwanted pounds. The health benefits of quitting outweigh a few extra pounds.


• Get help and support. Ask an ex-smoker to help you.


• Think of yourself as an ex-smoker. Be positive.


• Be prepared for slip-ups. It often takes several tries to quit smoking permanently. If you do smoke, forgive yourself and learn from the experience. You will not fail as long as you keep trying.


• Good luck!

Notes:

Tuberculosis

Tuberculosis (TB) is a contagious disease caused by bacteria that primarily infect the lungs. TB is spread when infected people cough or sneeze the bacteria into the air and others inhale the organisms. After infection, it can take up to two years to develop active TB, and many never do. Symptoms of active infection include a persistent cough, weight loss, fatigue, and fever.

Since 1985, TB has increased in the U.S., primarily due to the increased number of people who are infected with the human immunodeficiency virus (HIV), which makes them more susceptible to TB. Other groups at higher risk include IV-drug users, the homeless, immigrants from countries with high rates of TB, health care workers, and older adults.

Drug treatment can cure TB, but it may take up to 6 to 12 months. Many patients become discouraged and stop their treatment, increasing the risk that they will spread the infection.

To prevent TB, avoid close contact with someone who has an active infection, especially spending a long time together in a stuffy room. You cannot get TB by handling things an infected person has touched.

If you think you've had close contact with someone with active TB, contact your doctor or local health department about a tuberculin skin test.

Immunizations

Immunizations work by helping your immune system recognize and quickly attack diseases before they can cause problems. Some immunizations are given in a single shot while others require several shots over a period of time. 

Childhood immunizations protect against pertussis (whooping cough), polio, measles, mumps, rubella, haemophilus influenza, and hepatitis B. Immunizations also protect against tetanus and diphtheria, although booster shots are needed every 10 years to maintain lifelong protection. 

If your children are immunized, these serious illnesses will not be a problem. Schedule your child's immunizations according to the immunization chart. There is no need to delay immunizations because of colds or other minor illnesses. 

Be sure to keep good records. Children often need to show immunization records at school. 

Diphtheria, Pertussis, and Tetanus (DPT/DTaP) 

Infectious diseases like diphtheria and pertussis were major killers before the DPT vaccine was developed. This vaccine also protects against tetanus ("lockjaw"), a bacterial infection that can result when a wound is contaminated. The bacteria enter the body through cuts and thrive only in the absence of oxygen. So the deeper and narrower the wound, the greater the possibility of tetanus. With proper immunization, these diseases are rare. 

Childhood immunizations for these diseases are given together, with a series of shots starting at age two months. DTaP is a newer version of this vaccine. It may cause a less severe reaction in the person receiving the vaccine. Follow the DPT/DTaP guidelines. 

The first booster is given between ages 11 and 16. After that, get a Td (tetanus and diphtheria) booster every 10 years. 

Keeping up to date with Td boosters is important because tetanus can be fatal. If it has been at least five years since your last shot, and you have a wound (especially a puncture wound) that is very dirty or that you suspect may be contaminated, get a Td booster. 

Otherwise there is no need for more frequent vaccinations because this increases the risk of an uncomfortable local reaction. 

Polio

Polio is a viral illness that leads to loss of mobility or paralysis. It is rare today because of the polio vaccine. The first vaccine is given at age two months, and the series of immunizations gives lifelong immunity. 

Nonimmunized adults need immunization only if they have a high risk of polio exposure. 

Measles, Mumps, and Rubella (MMR) 

MMR is an immunization for measles, mumps, and rubella (German measles). Two shots (given at 12 to 15 months and either 4 to 6 or 11 to 12 years of age) are recommended. If both doses are given, no further MMR immunization is needed. 

If you have a 6- to 11-month-old child in an area with a measles outbreak, call your doctor or health department to discuss having an early MMR shot. If given early, the dose should be repeated at age 15 months. 

If you don't have records showing that you received two doses of MMR vaccine, and you did not have these illnesses as a child, discuss your need for immunization with your doctor. 

Chickenpox (Varivax)

A chickenpox vaccine (Varivax) is available. The vaccine can be given to children at age 12 months and older, and to teens and adults who have not had the illness. Immunity lasts at least 10 years, but it is not yet clear if booster shots will be needed. You may choose to let young children catch chickenpox, because having the illness provides lifelong immunity. Chickenpox is more serious in teens and adults, so if a child has not had chickenpox by age 11, vaccination may be more important. Adults need a blood test to see if they have ever had chickenpox, and may choose to be vaccinated if they have not. A two-shot series is needed for adults. 

Hepatitis B Virus (HBV)

The hepatitis B virus causes serious and sometimes fatal liver disease. Vaccination against HBV prevents infection and its complications. 

It is recommended that all infants be vaccinated against HBV. Three shots provide long-term immunity. Immunization is also recommended for: 

• Adolescents who were not previously vaccinated, especially if they are at high risk.
• Health care workers.
• People planning extended travel to China, Southeast Asia, and other areas where HBV infection rates are high. 

Haemophilus influenzae 
Type b (Hib)

Haemophilus influenzae type b does not cause the flu. It is a serious bacterial illness that causes meningitis and may lead to brain damage and death. Most serious Hib disease affects children between six months and one year of age. Every child between two months and five years should be immunized against Hib. Children over five and adults need immunizations only if they have sickle cell anemia or spleen problems.

Reactions to Childhood Immunizations Temporary, mild reactions to immunizations are common. Babies often develop a fever after the DPT shot, and the location of the shot may be hard. A mild rash or fever may develop 10 to 14 days after the MMR vaccine is given. The rash will go away without treatment. The hepatitis B vaccines have caused nausea, low-grade fever, rash, and joint pain in some adults. Acetaminophen may soothe the discomfort and relieve fever. Some doctors recommend giving acetaminophen before the shot. Keep written notes on any reactions you observe. Tell your health professional if you think the reactions are excessive.

Immunizations After Age 65

Annual influenza vaccinations are recommended for everyone age 65 and older. The vaccines are most effective when given in the autumn.

A one-time pneumococcal vaccine is recommended for those 65 and older.

Younger people with chronic diseases, especially respiratory illnesses, should also consider receiving annual or biannual flu shots and the pneumococcal vaccine. This immunization may be repeated every six years.

Other Immunizations

If you are in close contact with people who have an infectious disease or you are planning travel to areas where illnesses such as malaria, typhoid, and yellow fever are common, talk with your health department to ask if other immunizations are needed.

Tuberculin Test

A tuberculin test is a skin test for tuberculosis, not an immunization. A positive result does not necessarily mean that you have tuberculosis, but it does mean the bacteria have probably entered your body. Whether you should be tested depends on the prevalence of tuberculosis in your area and your risk of exposure. Once you have had a positive skin test, the test should not be repeated. Subsequent tests will always be positive and may cause more severe reactions.

Be Wise, Immunize It's wise to immunize. Immunizations: Prevent disease. Cost much less than treating the diseases they prevent. Are safe and effective. Reduce the risk of epidemics. Are the law. Children must be immunized (or the parents must sign a certificate of exemption) before they can begin public school.

Immunization Schedule

^1. The second MMR may be given at either ages 4-6 or 11-12 years.

^2. Those who have not been vaccinated, have not had chickenpox, or for whom a blood test indicates they are not immune should be vaccinated at this age.

^3. HBV vaccination at these ages is recommended if it was not given earlier.

^4. Reimmunize if born after 1956. Women trying to get pregnant should have a blood test to check for rubella immunity.

^5. People younger than 65 who have chronic diseases, especially respiratory illnesses, such as asthma, should also consider receiving the pneumococcal vaccine and annual flu shots and may require more than one pneumococcal vaccine.

Adapted from The Advisory Committee on Immunization Practices, American Academy of Pediatrics, 1997.

Fitness and Relaxation

"If exercise could be packed into a pill, it would be the single most widely prescribed, and beneficial, medicine in the nation."

Robert Butler, M.D.

Staying fit and relaxed is not only good for your health, it is good for you. If you want to enjoy life more, the tips in this chapter can help.

The Benefits of Exercise

No amount of exercise can guarantee a long life. However, even moderate amounts of exercise can improve the likelihood of a healthy life. Along with a positive attitude and a healthy diet, your fitness level plays a major role in how well you feel, what illnesses you avoid, and how much you enjoy life. 

Consider the benefits of fitness presented here and find one or more reasons to commit to your own fitness program.

No one can prescribe the perfect fitness plan for you. You have to figure it out based on what you enjoy doing and what you will continue to do. 

Consistency is the most important, the most basic, and the most often neglected part of fitness. Consistency in regular exercise or moderate activity delivers all of the fitness benefits. 

A good fitness plan has three parts: aerobic fitness, muscle strengthening, and flexibility. Read the section on each part. Then see "Setting Your Fitness Goals."

Aerobic Fitness

Aerobic conditioning strengthens your heart and lungs. Good aerobic exercises include brisk walking, running, stair climbing, biking, swimming, aerobic dance, or anything else that raises your heart rate and keeps it up for a while. 

How Hard Should I Exercise? 
Nice and easy does it. Exercise does not have to be intense to be of value. In fact, if you exercise too hard, you get less benefit than if you go at a moderate pace. 

Above all, listen to your body. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise much more. 

Try the "talk-sing test" to determine your ideal exercise pace: 

             *If you can't talk and exercise at the same time, you are going too fast. 

             *If you can talk while you exercise, you are doing fine. 

             *If you can sing while you exercise, it would be safe to exercise a little faster. 

Your exercise is most effective when you can talk, but not sing, while doing it.

Target Heart Rate

Another way to see how hard you are exercising is to check your heart rate. You gain the most aerobic benefits when your exercise heart rate is 60 percent to 80 percent of your maximum heart rate. After exercising for about 10 minutes, stop and take your pulse for 10 seconds. Compare the number to the chart at right. Adjust the intensity of your exercise so that your heart rate stays between the two numbers. However, the target heart rate is only a guide. Each individual is different, so pay attention to how you feel. 

How Often and How Long Should I Exercise?

Most studies show that exercising for 20 minutes three times a week is enough to improve fitness. How-ever, sometimes it's easier to make exercise a habit if you do it every day. 

With aerobic exercise, harder is not better, but longer is. Although you can get good fitness benefits from as little as 10 minutes of aerobic exercise per day, extending your exercise time will increase your rewards. This is true for up to one hour of exercise per day. Beyond that, there may be diminishing health returns and increasing risk of injuries. 

Warm Up and Cool Down

For the first five minutes of your exercise routine, start out slowly and easily so your muscles have a chance to warm up. 

End your exercise with a little cool-down period. Gradually slow your pace, then do a few light stretches to improve flexibility. 

Drink some extra water before and after exercising.

Muscle Strengthening

Strengthening your muscles improves your work and athletic performance and prevents fatigue. Muscle-strengthening exercises will also improve your posture and help you feel more energetic. 

Resistance training, with free weights, weight-training equipment, or inexpensive rubber tubing, can quickly increase your muscle strength. 

Other simple, safe, and effective strengthening exercises include bent-knee curl-ups, chin-ups, push-ups, side leg-lifts, and other calisthenics to improve abdominal, neck, arm, shoulder, and leg strength. 

Flexibility

Stretching can increase your range of motion and reduce stiffness and pain. Stretching is particularly important during the cool-down phase when your muscles are warm. See stretches. 

     *Stretch slowly and gradually. Don't bounce. Maintain a continuous tension on the muscle. 

     *Relax and hold each stretch for a count of 10. 

     *Exhale as you stretch, to further relax your muscles. If stretching hurts, you have gone too far or you are doing something incorrectly. 

Try to stretch a little every day. Take a stretch break instead of a coffee break.
                                  Stretch

Hamstring stretch

                                                         
                    Hip flexor stretch
Stretching exercises
 
Overcome Barriers to Exercise
There are six barriers to exercise that are all easy to overcome. 

• No time? Try shorter periods of activity spread throughout the day, such as three 10-minute walks. 
• Too tired? It's often lack of exercise that makes you tired. Exercise gives you energy. Try it. 
• Embarrassed? Many people are, especially at first. Be proud that you're taking care of your body. 
• No partner? Yes, it's more fun to exercise with a friend. If your regular exercise partner quits, find another one. 
• Bad weather? Too hot, too cold, too wet, too windy--it never seems right for exercise. Lots of people exercise come rain or shine. Try a variety of indoor and outdoor activities. 

Too costly? You had to let the fitness club membership expire. You can't afford a mountain bike. You panic at the price of running shoes. It all costs money. But can you afford not to exercise? Try a low-cost option, such as walking instead of driving.

Exercise Caution Moderate exercise is safe for most people. To be safe, start slowly and gradually increase the intensity of your exercise. However, if you can answer yes to any of the following questions, talk with your doctor before beginning an exercise program. Do you have heart trouble? Do you have undiagnosed chest pains? Do you have high blood pressure? Do you often feel faint or dizzy? Do you have arthritis or other bone or joint problems that might be aggravated by improper exercise? Do you have diabetes? You may want to talk with your doctor about how increased exercise affects your insulin needs. Men over age 40 who have been inactive or who have two or more risk factors for heart disease* and who plan to start a vigorous exercise program (running or fast bicycling or swimming) may wish to talk with their doctors about any possible risks. *Cholesterol over 200, blood pressure over 140/90, smoking, diabetes, or family history of heart disease before age 45.

Setting Your Fitness Goals

Are you as strong, flexible, and physically fit as you would like to be? If you are, good for you. We hope this chapter has helped you reaffirm the exercises you are already doing. However, if you want to make some improvements, here's one piece of advice: Try to improve a little bit at a time.

The only way to walk a mile is to take one step at a time. The only way to improve your fitness level is to take it one step at a time. 

• Pick one aspect of fitness (aerobic, strength, flexibility) you want to improve first.

• Pick an activity that you enjoy. You're more likely to keep doing something you like.

• Set a one-month goal that you think you can reach. For example, plan to walk for 10 minutes at lunch three days a week, or stretch for five minutes each morning.

• Start today. Keep a record of what you do.

• When you reach your first goal, reward yourself! Then set a new one.

Consistency brings success. Each success may be a small one, but small successes can quickly add up to physical fitness that will make a big difference in your life.

Studies Reinforce the Importance of Fiber

The National Cancer Institute along with the U.S. Department of Agriculture have recommended consumption of 20g to 35g of dietary fiber. It is estimated that men and women in this country between the ages of 19 to 50 typically consume only 12g to 17g of fiber daily, which is extremely inadequate. Research studies are continuing to show that people who consume more fiber decrease their risks of developing heart disease and colon cancer.

Have You Heard About TMG?

You probably have not heard much about Trimethylglycine (TMG), otherwise known as betaine. In studies, this little known nutrient has demonstrated benefits for liver function and homocysteine level. A healthy liver is important because it helps our body break down harmful substances such as alcohol and toxic chemicals. Healthy homocysteine levels lower risk of stroke, heart attack and dementia.

Brain Health at the Cellular Level

It is well proven that once we reach midlife, brain cells start dying. By the time we are in our 70's - 80's we have lost a great amount of brain cells that control movement, memory, cognitive function, etc. Mitochondria are thought of as the "power plants" within our cells. Parkinson's disease is the second most common neurodegenerative disorder affecting more than one million people in this country. Perhaps the best studied disease regarding mitochondrial dysfunction would be that of Parkinson's disease. Researcher Dr. Beal indicates there are several nutrients shown in studies to have promising benefits for mitochondrial disorders.

Role of Vitamin K in Bone Health

We hear a lot about the need for calcium, magnesium, and Vitamin D to maintain bone density and prevent bone loss, especially as we age. In a 3-year study of Vitamin K (K1), the group of patients that were given K1, in addition to other vitamins and minerals with bone health benefits, showed a significant reduction in bone loss associate with the hip bone prone to fracture as we get older.

Atkins Diabetes Revolution

Written By : Robert C Atkins

Peformed By : Sara Krieger

Published By : Harper Collins US

Duration : 4 hours 30 minutes

Categories : Diet & Nutrition
Exercise & Healthy Living
Health & Fitness

Atkins Diabetes Revolution will help you:

-Find out if you have the metabolic syndrome

-Identify your risk for diabetes as soon as possible

-Make permanent lifestyle changes to normalize the underlying metabolic imbalances that lead to Type 2 diabetes

-Reduce your chances of suffering a heart attack, stroke, and even some cancers

-Reduce your risk of heart disease by lowering your triglycerides while increasing your HDL ("good") cholesterol

Arthritis and Crohns Disease

Arthritis and Crohns disease have a close link. It is not an exaggeration if arthritis is counted as the worst side effect of Crohns, which is a chronic inflammatory bowel disorder.

Three varying forms of arthritis can be identified in the people suffering from Crohns disease. Among these three types two affect the spine while the third type affects large joints like knees.

Arthritis can be defined as an accumulation of conditions that together affect the body joints. This disease is counted at the top among people as the cause of disability after the age of 65 years, leading to swelling, harassing pain and reduced flexibility, which at times may convert into overall loss of flexibility. A person suffering from Crohns disease has about 25 percent chances of acquiring this irksome disease i.e. arthritis.

Arthritis and Crohns disease together may be a cause of distress in the sufferer. Generally in most of the cases of Crohns disease, it is most likely to appear once the other intestinal and gastronomical symptoms begin to appear. However, it is very rare that arthritis occurs prior to Crohns disease. Unlike Crohns flare-ups, one is unable to contain it.

Among all the three types of arthritis, it is joint-oriented arthritis that can be considered least disturbing. There is a similarity between this type of arthritis and Crohns disease; it also flares up simultaneously like flare-ups in Crohns. Including this it does not always put the sufferer into permanent deformity, however with the passage of time, it damages the joints.

First type of arthritis that affects spinal leads to pain and rigidity in the lower spine and the joints in the lower back. It has been found in the studies that arthritis can take months or even years before its symptoms begin to appear in the younger age sufferer of Crohns disease. In this type of arthritis, one can suffer from the permanent damage of the spinal column, if it is left without any treatment.

Third type of arthritis that is adjoined with the occurrence of Crohns disease affects the spine and is rarely found in the Crohns sufferers. It may be counted as the worst form of arthritis as it not only leads to the pain and probable deformity in the absence of any treatment but also is the cause of inflammation in the eyes, lungs and heart valves.

In conclusion it can be said that the best way to cure any of these forms of arthritis is to treat the gastronomical symptoms that are closely linked with Crohns disease. One must consult the physician to know to have the best method to treat the problem of both arthritis and Crohns disease.

Empathy or ability to understand and share emotions

The empathy to understand the joys and pain of others, is a mechanism that involves the nervous system and can explain many of the attitudes of people. Even those who did not develop the problems of relationship, so a good education a child can play an important role in the acquisition of this ability. 

Jean Decety, Professor in the Department of Psychology, University of Chicago in the area of Social Cognitive Neuroscience, led a series of investigations to understand how human beings react when seeing another suffer and thus better able to understand the mechanism of empathy, ie the condition of individual "to the place of another." 

Decety results presented at the annual meeting of the American Association for the Advancement of Science that was held in Chicago on 12 and February 16 last. "Empathy is a natural process, a mechanism with which to share both positive and negative emotions, "said Jean Decety a search for the reunion in Chicago. 

According to the expert and could see his team at the University of Chicago, where an individual is faced with a person suffering from pain, the neural circuits involved in the process of personal suffering in the viewer activates the situation. 

He stressed that the body's response is key to understanding empathy, shows that since humans are able to share anxiety. However, this condition means to share and understand the thoughts of others in relation to oneself, ie able to differentiate between itself and the pain of others. Is the ability to assess the emotional state and needs of others in reference to the personal. 

Therefore, according Decety, healthy individuals manage "a sense of similarity in feelings of self with others, without confusion between who is who." 

• Experiences. Scientists at the University of Chicago designed a study in which the participants were 96 photographs of hands and feet in painful situations and unpleasant, like a hand caught in a door. 

The researchers analyzed how these people were able to understand the pain of another and, further, to imagine themselves suffering. Decety said to take a view of things is a step towards human empathy, so the goal was to see what happens in the brain when an individual imagines what might be feeling another. 

The perspective, being able to feel the pain of others as their own, such as understanding the other who suffers, were associated with the activation of an area of the nervous system is involved in the sentence. Imagine themselves experiencing pain scored highest peaks in the matrix of pain and a response in less time, while understanding the suffering of others was associated with an increase in the same area of the brain but not immediately. 

This mechanism activates similar brain regions but the sites of activation are different. There is a contrast between imagining and imagining another in a painful situation. 

Decety concluded that the results helped to distinguish between personal distress and empathic responses to others. Have empathy for others does not engage fully, so the activities in the nervous system were different. 

Empathy increases only when thinking about the other, so the thoughts and feelings reduce it, it is argued in the study. 

By contrast, experience the pain of another as if it were itself gives rise to an exalted empathy in which the focus becomes the stress and feelings and not the suffering of others, said Decety. 

• Children. Since early man developed the ability to understand the other, but also to differentiate, to know, first, what he needs and, secondly, what you need to sort. 

Marcia Press, teaching area of Evolutionary Psychology Department of Psychology at the University of the Republic, explained to Find that "empathy is inherent and basic to human communication." 

In the mother, father, baby, you must have a "tuned" to understand the basic needs of the child (such as lack of sleep, food and hygiene) and initiatives such as the baby's game, which enhances the illusion and creativity. A healthy relationship also implies that the small sitting interpreted, he added. 

"It's not about talent or impulse is to give meaning to the word or other manifestations of which are translated into requirements," said Press, and highlighted the importance of "giving them significant markets." 

The psychologist further recalled that when a child plays with another must learn to tolerate frustrations and share toys, a situation that seems common, but that requires little to understand the need for the other to play with the same objects, wait turn and yield. 

"We must get out of that 'me first and me only' and interact with another," said Press. Moreover, empathy also involves understanding people beyond being agreed or disagreed with them. It was "emotionally capture the full range of emotions including anger and rage," stressed the teacher. 

The role of the family, institutions, teachers and peer groups are agents that transmit values. Help your child succeed in sharing emotions, understanding others and contribute to their socialization. Press stressed the importance of the small can achieve connection to the other, but also differentiate the personal emotions of a third party. 

• Response. Empathy motivates actions that are not always voluntary and conscious, said Press. The answers can also be found in an unconscious way. According to Decety, pain generates a signal that motivates certain behaviors, such as help. 

However, one need not feel pain from the sensory aspect to understand the difficult situation of another person. With only imagine the anguish of an individual is sufficient enough to arouse feelings of concern. Decety stressed the difference between sympathy, which involves assessing the person, and empathy is simply to share feelings. 

• psychopathic and violent. He studied the behavior of U.S. adolescents with behavioral disorders and psychopaths, and identified differences in responses of the nervous system of these individuals. 

The results of a study completed in June 2008 revealed that adolescents with behavior problems such as bullying, lying and stealing, that adults are more likely to develop antisocial behavior, activate different areas of the cerebral cortex as temporal lobe of the brain with images of pain and pleasure. 

These people enjoyed seeing others suffer. "Empathy should be seen as a factor which motivates the pro-social behavior and not anti social," said Decety. In his view, it is possible that aggressive behavior originates in an abnormal processing of affective information and clearly define this in a science experiment to fear, empathy and guilt. The investigator said he will continue to check with studios. 

"That does not mean that if someone has ca empathy is going to be good with people because you can share feelings, because empathy is a sadist and used to manipulate the other," said Decety, who is currently studying the behavior of psychopathic individuals incapable to share feelings and to feel sympathy and empathy.

The loneliness that motivates behavior and habits harmful to health

Surrounded by other people live, interact and lead a normal appearance, but internally he is alone. Your brain behaves differently and look for ways to feel good are usually not healthy choices, like eating food with lots of fat. Thus, loneliness may also NIRS defined as a feeling, a state of mind that is involved in the nervous system.

A study by the Psychiatric Department of Psychology, University of Chicago analyzed the consequences of social isolation and how lonely people behave in everyday life. The results were presented at the annual meeting of the American Association for the Advancement of Science (AAAS, as its Spanish acronym), which was held in last February in Chicago.

John Cacioppo, a researcher and lecturer at the Department of Psychology, University of Chicago and director of the Center for Cognitive and Social Neuroscience in the same institution, is a prominent expert in dealing with loneliness and was one of the leaders of labor.

Search commented that this may be one of the causes of depression or exacerbate this condition, although not by itself trigger. The team that brought the specialist sought to investigate how they can modify their behavior people who feel alone.

The study entitled "The brain and emotion social" was the first to use functional magnetic resonance imaging (fMRI)-to analyze the functioning of that body, to investigate the connections between their activity and loneliness, also known as the perception of isolation social.

In this research, Cacioppo and his team found that people who felt alone attracted more times during the night, but the next day is not remembered. These interruptions of sleep were short and many were due to small noises produced by researchers.

Cacioppo believed that single people are constantly "on alert while they sleep" and therefore can not rest well. Any small noise disturbances and damages your health and relaxation. "When someone is lonely, the environment is seen as a threat," the university teacher.

In addition, adults taking surveyed, the vast majority of medications for sleep, then admitted they did not rest well at night. The study also concluded that people who say they are alone in suffering hunger pains and more recurrent.

The researcher stressed that the danger is that these symptoms are maintained over time and, moreover, noted that loneliness diminishes the ability of control, which makes the patient often behave impulsively.

Also, lonely people do less exercise and eat foods high in calories, rewarding those who can. In the case of adults also have high blood pressure in most cases, a characteristic that is variable in young .

Cacioppo said that once people become aware that they feel alone, can make things out of that state. First, it is advisable to avoid isolation, a behavior that may arise from the fear of opening up to society.

He also commented that the lonely people down the barrier of the aspirations and seeking relationships assess risks. Therefore, the second step in your care is to develop a safe plan of action, finding a club or a heart to begin to interact with others in a sheltered environment. Then, these people must be controlled and careful not to overwhelm the people who around because the lonely, desperate to engage in contact, may tend to be persistent and generate rejection in others.

The links are defined as successful "relationship quality", in which two people who feel they interact better off. "Achieving quality relationships is the goal of this strategy to escape from loneliness," explained the researcher from the University of Chicago. The problem arises in older adults, who tend to see these new relationships as little motivating or encouraging to leave the state of retreat.

• It affects the brain. The team of researchers at the University of Chicago found that, faced with unpleasant situations, the area designated as a union temporoparietal brain (responsible for detonating the moral judgments and associated with the ability to put oneself in the place of another) is activated to a lesser extent in solitary individuals.

Furthermore, compared with a pleasant and enjoyable event, the region of the ventral striatum, one of the key areas where the brain processes the rewarding-is significantly more activated in non-lonely people. This part of the brain is also crucial in learning and active with primary rewards such as food and high schools, as money. The social and amorous feelings also activate this region.

According to the U.S. expert, the various responses of the brain are related to the conduct of individuals who develop later. Feeling alone can motivate action in search of comfort. Not finding a way to avoid the feeling of unease at the social level, individuals can stop searching loners be included in a group and comply with food, sweets and junk food that is gratifying. This conduct active region in the reward their brains.

Cacioppo and his team showed that loneliness may encourage behaviors that deteriorating health as a diet with too much sugar, junk food and little exercise. "It can be as harmful as smoking," said the specialist and he felt that his country one in five people suffer from loneliness.

• Degree of loneliness. The group of experts from the University of Chicago conducted a study entitled "In the shoes of others: differences in perception of social isolation," published in February this year by the scientific journal ca "Journal of Cognitive Neuroscience ", specializing in the field of cognitive neuroscience.

While the work showed that loneliness can infl UIRs on the responses of the brain, the research also revealed that the activity in the area of the brain associated with reward can cause feelings of loneliness.

The study even leaves open the possibility that loneliness may be due to activities related to the reward-located in the ventral striatum, are reduced compared to stimuli such as social contact with others.

• The future of psychology. Cacioppo said during the presentation of his latest study to understand the psychology of human beings must analyze the brain mechanisms and emphasized the importance of optimizing the field of study.

"The psychology of XXI century can and should become not only the science of the mind but also in the science of the brain," he said.

Knowing what brain mechanisms underlie the psychological processes is an area that expands as the American expert Charles Darwin's work. The late scientist considered the brain as a product of evolution and the science of psychology as a concern about this body.

"Through the study of different brain mechanisms researchers hope to generate a new approach for examining the activities that surround mental awareness, perception and thought," said Cacioppo.