10 Ways to Eat Well When Life Is Stressful

If you eat in response to stress, you are not responding to real hunger but instead to a coping mechanism—comfort food.

A study reported in Physiology Behavior found that 73 percent of participants reported eating more sweets and fewer meal-type foods, such as meat, seafood, fruits, and vegetables, during periods of stress.

Whether you overeat or eat poorly during times of stress, it helps to do a little "self-monitoring," and pay attention to your eating habits and the types of foods you eat.

Stress management tactics such as exercise or meditation usually require a long-term plan. But you can start with these tips to help you take control of emotional eating:

• Maintain a normal eating schedule. Start with a healthy breakfast and eat a meal or a healthy snack every three to four hours. Eat enough to feel satisfied but not stuffed.
• Don't skip meals. When you skip or delay meals, you become overly hungry and are more likely to overeat and less likely to make healthy food choices.
• Keep healthy snacks on hand and ready to eat. If you start to randomly eat during stressful times, stock up on nutritious snacks such as cut-up raw vegetables, vegetable juice, fresh and dried fruit, whole-grain cereals, reduced-fat cheese sticks, and yogurt.
• Plan your snacks. Schedule "mini meals" once or twice during the day so that you won't get too hungry. Rather than grabbing a handful of chips or cookies from the store, sit down to a healthier combination of foods such as a dozen grapes and a small container of yogurt sprinkled with cereal.
• Pay attention to hunger. If it's not your normal meal or snack time but you are reaching for food, ask yourself if it's real hunger or emotional hunger. There are ways to tell: Real hunger comes on gradually, while emotional hunger is usually sudden and intense. Emotional eating involves cravings for specific types of foods as opposed to the combination of foods normally eaten at a meal.
• Eat slowly and mindfully. Use mealtimes and snack times as rest periods. That way, you'll slow down and focus on your food rather than on the events that are causing you stress.
• Pay attention to feelings of fullness. If you're eating while stressed, you are more likely to eat when you're not really hungry, and to keep eating even when you're full.
• Enjoy your favorite foods in moderation. There's no point in denying yourself simple pleasures when you're under stress. Enjoy your favorite comfort foods in reasonable portions and in the context of an otherwise healthy diet.
• Drink plenty of water. When you go to grab food, grab a cup or bottle of water instead. Use the time while you're drinking water to figure out if you're really hungry or just desire food for comfort.
• Avoid consuming excess caffeine or energy drinks when you are already feeling over-stimulated.

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Sources:

Oliver, G and Wardle, J; "Perceived Effects of Stress on Food Choice" Physiology & Behavior 1999 66(3)511-515 Web 25 Nov 2011
http://www.sciencedirect.com/science/article/pii/S0031938498003229

Purdue University Student Wellness Office: Cut it! Keep it Small; don't eat it all.
http://www.purdue.edu/swo/nutrition/KnowItAll/HealthyEatingWeightManagement/CutIt.pdf

Temple University: Emotional Eating: Hunger vs. Stress Web 25 Nov 2011
http://www.temple.edu/hr/EmotionalEatingHungervs.Stress.htm

Apple Cider Vinegar: Is It a Super Tonic?

Used as a salad dressing, apple cider vinegar could also be used as a natural remedy to help ease a sore throat, relieve sinus congestion, calm intestinal troubles, and rid your scalp of dandruff. Also, if you have diabetes, apple cider vinegar could even help keep your blood sugar balanced.

Although cider vinegar has not been subjected to a great deal of scientific investigation, many documented personal anecdotes and clinical reports seem to confirm what advocates of natural folk medicine have been saying for centuries about its curative powers.

If you want to test the effectiveness of apple cider vinegar for any of the following conditions, use these formulas as guides:

• Sore throat. Gargle with a small amount of slightly diluted apple cider vinegar sprinkled with a pinch of hot (cayenne) pepper.

• Cold and cough. According to Penny C. Royal, author of Herbally Yours, homemade cough syrup made with apple cider vinegar, honey, and spices can help soothe a persistent cough. Combine 1/4 teaspoon of ground ginger and cayenne pepper, two tablespoons of water, one tablespoon of honey, and one tablespoon of apple cider vinegar. Cover and refrigerate the mixture until ready to use, then take one teaspoon at a time.

• Dandruff. After shampooing, rinse your hair with a combination of one part cider vinegar to three parts water, or two tablespoons of vinegar diluted in six tablespoons (or 1/3 cup plus one teaspoon) of water.

• Diarrhea. Dilute apple cider vinegar with water and stir in a tablespoon of honey.

• Food Poisoning. Apple cider vinegar's antimicrobial properties may help offset gastrointestinal symptoms associated with food poisoning, according to the University of Maryland Medical Center. They recommend adding two teaspoons of apple cider vinegar to one cup of water, and drinking this combination several times a day.

Other Uses for Apple Cider Vinegar

Besides treating minor medical disorders, diluted apple cider vinegar will clean hard surfaces around your house such as kitchen counters and appliances.

Try dabbing a little under your arms for natural odor protection. Vinegar alters the pH of your skin, which discourages the growth of odor-causing bacteria.

As a home remedy, apple cider vinegar may help soothe the symptoms of many common ailments, but it is never a substitute for professional medical care. If your symptoms persist, or if you have a fever or a serious medical condition, speak to your doctor.

Also, too much apple cider vinegar over time can lower your blood potassium levels and increase your risk of developing osteoporosis. If you regularly swallow straight cider vinegar for any reason, Harvard University's Dr. Richard Lee recommends that you rinse your mouth with plain water to preserve the enamel on your teeth.

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Sources:

The Campus Barber/Duke University: Dandruff
http://www.duke.edu/~papabell/cbarber/faqs_dandruff.htm

Hlebowicz, J, et al.; "Efect of Apple Cider Vnegar on Delayed Gastric Emptying in Patients with Type 1 Diabetes Mellitus: A Pilot Study."  Gastroenterology 2007; 7:46. Web.  7 Nov 11.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2245945/?tool=pubmed

Lee, R. "Is Vinegar Good for the Arteries?" Harvard Health Publications.  Web. 7 Nov 11.
http://www.health.harvard.edu/healthbeat/lower-back-pain-yoga-therapy-can-help

McMillen, B. "Home Remedy for a Cough." University of Pittsburgh at Bradford, Bradfor, PA  (Royal, Penny C. "Herbally Yours" 1982; Sound Nutrition) Web. 7 Nov 11.
http://www.pitt.edu/~cjm6/sp99cough.html

University of Maryland Medical Center
http://www.umm.edu/altmed/articles/food-poisoning-000064.htm

Considering a Cardiac Implant? What You Should Know

For some patients with serious heart conditions, a defibrillator (a device that helps the heart do its job) can be lifesaving. As with all medical interventions, however, there are benefits and risks. You may have heard about recent studies that report increased rates of infections in patients who've had one of these devices surgically implanted.

There are two main types of implanted defibrillators:  ICDs (implantable cardioverter-defibrillator) and CRT-Ds (cardiac resynchronization Therapy Defibrillator). A defibrillator monitors the electrical activity of the heart. If it detects a potentially dangerous change in the heart's rhythm, it will send small pulses of electricity to shock the heart back into its normal rhythm. Defibrillators are nicknamed "emergency rooms in the chest" because they can intervene when a patient's heart fails, potentially saving the patient's life.

The use of defibrillators doubled between 1993 and 2008. During the same time, the number of implanted device-related infections tripled. While most surgical wounds are likely to become contaminated from bacteria on the skin or in organs, some may progress and become clinical infections. Cardiologists estimate the risk of surgical site infections at five to 20 percent. Infections can prolong patients' hospital stays and may even lead to death. Patients who undergo surgery are also at risk for respiratory, urinary tract, and other bacterial infections.

Defibrillators can fail, especially CRT-Ds. In one study of 3,253 patients who received a CRT-D, 416 had a device-related event by 18 months, and of those, 390 needed surgical intervention. By four years, 50 percent needed surgery to replace the batteries. During the same time, only 10 percent of patients with an ICD needed an intervention (13 percent for dual-chambered ICDs). Furthermore, the rate of infection in patients with a CRT-D was higher. The researchers emphasized, however, that these events were not associated with worse clinical outcomes and did not change the risk of death.

Some heart specialists are also concerned that many patients who receive defibrillators don't actually need them. In one study, researchers found that nine out of 10 patients received no medical benefits from the device.

The FDA collects information about defibrillators, but it's not easy to analyze the data and not all device problems are reported. Furthermore, it's hard to calculate the costs and benefits of cardiac implants and to determine who is actually going to benefit most. If your cardiologist recommends an implanted cardiac device, have a frank discussion with him about all the potential benefits and risks.

Sources:

Bakalar, Nicholas. "Risks: Infections Follow Rise in Cardiac Implants." New York Times. Web. 29 August 2011. http://www.nytimes.com/2011/08/30/health/30risks.html?_r=2

HealthGrades. "Defibrillator Implant." Web.
http://www.healthgrades.com/procedures/profile/Defibrillator_Implant

Feder, Barnaby J. "Defibrillators Are Lifesaver, but Risks Give Pause."New York Times. Web. 12 September 2008. http://www.nytimes.com/2008/09/13/business/13defib.html

Douglas, David. "Complex Cardioverter Defibrillators More Problem Prone." Medscape Medical News. Web. 7 June 2011. http://www.medscape.com/viewarticle/744136

Grens, Kerry. "Reports of Defibrillator Failures Incomplete." Medscape Medical News.Web.13 September 2011. http://www.medscape.com/viewarticle/749585

Gifford, C.,BA (Oxon) BMBCh, Christelis, N., MBBCH FRCA FFPMRCA FANZCA, and Cheng, A., MBBS FRACP MPH PhD. "Preventing Postoperative Infection." Continuing Education Anaesthia, Critical Care & Pain 11(5) (2011): 151-156. Medscape Medical News. Web. 27 September 2011. http://www.medscape.com/viewarticle/750224

Diabetes and Driving: Questions Answered

Deciding if a person with diabetes is at risk while driving should be done on an individual basis, according to a new position statement from the American Diabetes Association. The statement, which appears in the magazine Diabetes Care and was reported by msnbc.com, says assessing a driver's ability to drive safely should be "tied to concrete evidence of risk, rather than on a diagnosis of diabetes alone."

The annual update of the ADA's Standards of Medical Care in Diabetes contains a section on driving and diabetes that calls for "individual assessment by a health care professional knowledgeable in diabetes" when considering restrictions for licensure.

"This country needs a far more consistent, fair, and equitable means of determining driving risk when it comes to people with diabetes," said Daniel Lorber, MD, FACP, CDE, according to msnbc.com.

Added Lorber, who's director of endocrinology at New York Hospital of Queens in Flushing, New York: "The vast majority of people with diabetes have no problems driving safely whatsoever, and should not be held to restrictions that may interfere with their ability to work or live an otherwise normal life."

However, individuals with diabetes should always take certain precautions before they get behind the wheel-and while driving. Before you even get into the car to drive, test your blood sugar, says Alison Massey, MS, RD, LDN, CDE, registered dietitian and diabetes educator at the Center for Endocrinology at Mercy Medical Center in Baltimore. 

Ideally, your blood sugar should be above 70 mg., she says. If it's lower, eat a snack before you drive. And take your diabetes supplies with you in the car so you'll be able to check your blood sugar periodically during long drives, Massey says.

Take along some sweets as well. "I recommend that you have snacks in the car," says Mary Ellen Roberts, DNP, of the American Academy of Nurse Practitioners. "Keep hard candy or even a tube of gel icing that you can squirt under your tongue if feel yourself developing hypoglycemia."

If you suddenly feel hypoglycemic, pull your car over to a safe location immediately, says Massey. Test your blood sugar and if it's low, treat it with 15 grams of a fast-acting carbohydrate (4 glucose tablets or 4 ounces of juice or regular soda, for instance.) Wait 15 minutes and then retest your blood sugar to make sure it's gone up to the target range before starting to drive again.

Watch out for high blood sugar, too, if you're planning to drive. Hyperglycemia can cause symptoms like blurry vision, Massey says. "It could potentially impact your visual acuity, which is important for safe driving," she explains.

And, says Spyros Mezitis, MD, of Lenox Hill Hospital in New York City, high blood sugar also can cause weakness and lethargy - two reasons to not get behind the wheel. "If your blood sugar is over 300, you should not be driving," he says. If you have diabetic complications like retinopathy or neuropathy, these could impact your driving ability, too. "A diminished sensation in the hands and feet can certainly impact one's ability to drive safely in regards to operating the steering wheel and pushing the pedals," Massey says. "And diabetic retinopathy can impact vision in different ways."

To determine if your eye disease is advanced to the point where you should not be driving, get regular eye exams from your ophthalmologist and discuss any changes you've noticed in your vision, Massey advises.

Source:

"Driving and diabetes: one size does not fit all." 20 December 2011. Marketwire. Msnbc.com. http://www.msnbc.msn.com/id/45741348\

Are Stylists Your Best Line of Defense Against Skin Cancer?

There's no question that the best way to beat skin cancer is to spot it early. Unfortunately, it's hard for you to see what may be growing on your own scalp or on the back of your neck. However, there is someone who already looks at that area carefully—your hairdresser.

According to a study that received completed surveys from 203 Texas hair stylists, 37 percent reported that they routinely looked at their clients' scalps and 29 percent said that they examined their clients' necks for lesions. More than half of the stylists said they'd be extremely interested in formal training to help them screen their clients for skin cancer. Several stylists said they have pointed out abnormalities to their clients and encouraged them to follow up with their doctor.

Hair stylists are perfectly positioned for screening skin cancer. First of all, the way they partition hair for cutting or coloring allows them to look at different areas of the scalp. They have a unique view of the back of your neck and ears, and because they see the same clients on a regular basis, they have the ability to notice a change in part of your skin—one of the biggest indications that cancer could be present.

Organizations like the American Academy of Dermatology are developing plans to partner with salons and schools to help educate stylists. While this kind of screening is no substitute for an annual dermatologist checkup, it is another way to ensure any lesions are caught as early as possible.

Skin cancers like basil cell carcinoma, squamous cell carcinoma, and melanoma are nearly 100 percent treatable if they're detected early. While you can self-check most parts of your body, use a tool like a Body Mole Map to track changes in moles or take note of skin abnormalities in areas that are hard to detect. Additionally, since these areas are frequently exposed to the sun, the chances of developing skin cancer on your neck, scalp, and face are higher.

Talk to your hair stylist about studying these hard-to-see areas for you. If they're not sure what to look for, ask them to look for any flesh-colored or clear lumps, red or bloody sores, scaly patches, or moles that look discolored, have irregular borders or colors, or have grown larger from the last time they saw them. If your stylist does see something suspicious, have it checked out by a dermatologist right away.

Sources:

Aad.org: "Skin Cancer Signs and Symptoms," American Academy of Dermatology. Web. 2011.
http://www.aad.org/skin-conditions/dermatology-a-to-z/skin-cancer/signs-symptoms

Melanomamonday.org: "Body Mole Map," American Academy of Dermatology. Web. November, 2009.
http://www.melanomamonday.org/documents/Body_Mole_Map_11-09.pdf

Elizabeth E. Bailey, MD; Ashfaq A. Marghoob, MD; Ida F. Orengo, MD; Marcia A. Testa, MPH, PhD; Victoria R. White;Alan C. Geller, MPH, RN "Skin Cancer Knowledge, Attitudes, and Behaviors in the Salon." Archives of Dermatology. Web.  January, 2011.
http://archderm.ama-assn.org/cgi/content/short/147/10/1159