Nyrstar Clarksville Health & Wellness Magazine - Issue 10, October 2016

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8 HEALTH & WELLNESS IMPORTANT DISCLAIMER: These answers should not be considered medical advice and should not take the place of a doctor’s visit. FITNESS Q. How many calories per day to loose 3 pounds a week? - I will be 70 end of dec. and need to loose at least 40 pounds to feel better. I’m female and a teacher but do suffer from arthritis. Suggestions? A. If you reduce your current calorie intake by 500 calories a day, theoretically, you should lose one pound per week. Doing the math, you would need to reduce your current caloric intake by 1500 per day, but I do not know if this would be medicallyadvisable or safe for you, since I do not know your medical history. Before starting any weight reduction program, it is best to consult your medical provider first. - Rod Moser, PA, PhD Primary Care Q. Is it possible to be fat and fit? A. Yes, you can be overweight and in good shape at the same time. In fact, physiologists now believe that being overweight and fit is far healthier than being skinny and out of shape. How much healthier? One recent study of 2,600 people shows that subjects who were unfit were four times more likely to die than those who were very fit —whether those fit people were normal weight, overweight, or obese. That’s because exercise — no matter how much you weigh — reduces your risk of a broad range of ailments, including cardiovascular disease, cancer, and diabetes. - Laurie Anderson, RN, FNP, MSN, Diabetes Expert. Q. Is it okay to train abdominals every day of the week? A. Just as you wouldn’t (or at least you shouldn’t) train the same body part everyday, you shouldn’t train your abs everyday. Your abs, like other body parts, need time to recover. It’s during the recovery phase where your muscles grow stronger, preparing them for even better performance on the next ab workout. Instead, give your abs 48 hours in between workouts to recover and strengthen. - Michael W. Smith, MD - Internal Medicine. HEALTH Q. Is it recomended to take a probiotic with a antibiotic? A. Great question! It can be very helpful to take a probiotic supplement when you must take an antibiotic drug like amoxicillin. Amoxicillin is considered a “broad-spectrum” antibiotic. This means it kills off many types of bacteria in the body -- both good and bad. Your body contains many “good” bacteria. These microorganisms aid in functions like digestion. When amoxicillin kills off these helpful bacteria, you might experience side effects like diarrhea. Eventually, your body should repopulate its good bacteria on its own, but you can help that process by consuming a probiotic. You can either eat yogurt or another product with “active cultures,” or you can take probiotic capsules. These supplements contain active bacteria that can take Nyrstar Health & Wellness Newsletter | October 2016 the place of the ones eliminated by the amoxicillin. Taking a probiotic also may make you less likely to experience the unpleasant side effects of antibiotic therapy, such as stomach upset or vaginal yeast infections. Of course, you should not take a probiotic (including yogurt) if you are allergic to any of its ingredients. - Elizabeth Hanes - General Medicine, Nursing. Q. Can my pregnant wife dye her hair? A. This is a very interesting question with many different opinions. Some say she should not have her hair dyed. Some say she can have highlights placed. Part of the issue is when she has her hair dyed, the chemicals will be more likely to be against her scalp and possibly be absorbed while those who have highlights will not have the chemicals be against the scalp and not be absorbed. We typically don’t recommend having her hair dyed in the first trimester of pregnancy since this time is the most risky to the fetus. This time is called organogenesis where the organs are forming. My answers are not necessarily based on solid scientific data. It is more based on common sense which says if you don’t need to put chemicals on your body during pregnancy you probably should not. - Robert O. Atlas, MD - Obstetrics & Gynecology. Q. What’s the difference between the common cold and the flu? A. Flu symptoms are usually more severe than cold symptoms and come on quickly. Flu symptoms often mimic cold symptoms with nasal
HEALTH & WELLNESS 9 congestion, cough, aches, and malaise. But a common cold rarely has symptoms of fever above 101 degrees. With flu symptoms, you will probably have a fever initially with the flu virus and you will feel miserable. Body and muscle aches are also more common with the flu. - Michael W. Smith, MD - Internal Medicine. Q. What can I do to reduce my triglicerides? A. Diet, exercise, and especially weight loss if needed are the first things to try. If you are doing all you can in those areas, then the only other thing that will have a significant effect is medicine. Fish oil supplements may help but the evidence for them is conflicting with over-thecounter supplements and your triglycerides aren’t high enough for prescription fish oil. You could try to work with a personal trainer and a nutritionist to see if you can optimize your program to lower your triglycerides even more. Otherwise, medicines may be your best option. - Michael W. Smith, MD - Internal Medicine. NUTRITION Q. I have type 2 diabetes. Is it safe for me to start a low-carb diet? A. Studies have shown that a low-carb diet can be safe for people with diabetes. However, I really don’t like the idea of any diet that severely restricts or eliminates any particular food or food group. It’s just not sustainable and ultimately will most likely leave you discouraged or disappointed. Keep in mind that carbohydrates are the primary source of energy for our bodies. So they are critical for maintaining good health. The key is choosing the right kinds of carbohydrates, being good carbs with low glycemic index that are less likely to cause quick rises and falls in blood sugar. Opt for whole grains, brown rice, wholewheat pasta, and beans. Combine that with lean proteins, and fruits and vegetables, and you’ll do wonders for your body and your diabetes. - Michael W. Smith, MD - Internal Medicine. Q. If I eat 1,200 calories a day, should I lose weight regardless of what kind of foods I’m eating? A. When it comes down to it, most nutrition experts do believe in the calories in-calories out approach when it comes to weight loss or gain, meaning that as long as you don’t eat any more calories than your body burns in a day, your weight will remain stable. However, there’s more to your health than just your weight. Your body obviously needs the right nutrients to function optimally. This means your calories should primarily come from lean protein, whole grains, healthy fats, and fruits and vegetables. Plus, if you opt for more calorie-dense foods -- those that are packed with calories, typically due to high fat or sugar content -- you’re most likely going to be quite hungry toward the end of a nomore-than-1,200-calories day. - Michael W. Smith, MD - Internal Medicine. Q. Is drinking vegetable supplements as beneficial as eating actual vegetables? A. Given the choice, eating the actual vegetable is a healthier approach. Both the vegetable supplements (juice) and the actual vegetables have the vitamins and minerals and the healthy phytonutrients found in abundance in vegetables. However, vegetables juices do not contain the fiber found in the actual vegetable. Whole vegetables are one of the best sources of fiber, which most of us get far too little of. I recommend that you try to find at least some actual vegetables that you like to eat. But if you’re not a big fan of veggies, a vegetable drink is a good alternative. Make sure it’s 100% juice, with no added sugar. Keep in mind that vegetable drinks are often very high in sodium, and most of us don’t need any more sodium than we already get. So look for lower-sodium options. - Michael W. Smith, MD - Internal Medicine. Q. Is counting calories the way to lose weight? A. If you can keep it up, counting calories is a pretty good way to lose weight. It can be tough for some people to stick to over time. However, one of the things I like about counting calories is it makes you more aware of portion sizes. Then, even if you stop counting calories, you have a better idea of what a “normal” portion size is. Portion size is one of our biggest enemies today when it comes to weight control. A thousand calories a day may be a bit on the low side. Generally, we don’t recommend people go below 1,200 calories per day because that may not give you the energy you need to get throughout the day. Exercise is such an important part of any weight loss plan. And it could be tough getting through a normal day AND exercising when you’re consuming so few calories. You also run the risk of not getting enough of the daily vitamins and minerals you need. Make sure you’re eating plenty of fruits and vegetables and lean proteins (lean meat, chicken, low-fat dairy, or beans) to get the nutrients you need each day. - Michael W. Smith, MD - Internal Medicine. MENTAL HEALTH & RELATIONSHIPS Q. Can expressing gratitude towards my partner improve our relationship? A. Expressing gratitude can be an extremely helpful way for couples to keep their relationship happy. Frequently expressing gratitude in some way — maybe a hug, smile, or statement of appreciation — can make all the difference in the world to your partner and your relationship. Even if he or she already knows that they are appreciated, it still feels good to them to have that gratitude expressed. To have such gratitude, people must be open to viewing their partner in a positive light. Those who harbor grudges must be willing to put them aside — at least for the moment. They must risk that their partner won’t use this offering of gratitude as a weapon to beat them with. There are innumerable ways to express your gratitude. By incorporating it into your relationship on a daily basis, it will simply be a part of how you are with each other. - Leslie Becker-Phelps, PhD - Psychology. Q. How can I stop stress from building up? A. Well, make a list. That’s one of the first things I say. Make a list of the things that you are doing and then see carefully, give yourself a little time. See that’s the problem. People don’t want to give themselves the time. You can’t do this in 10 minutes. It may take a couple of weeks, but you can be creative. You can find other ways or people who will assist you who will help you, who will give you a little respite, alright. People who will carry a little bit more of the load. Maybe your husband, maybe whoever, somebody in the house. So allow them. Maybe give the kids a little more independence. Or a bigger expectation. Don’t keep thinking of them as children, as incapable. What you’re doing is you’re preparing them for life. If you don’t help them learn about life, how can they possibly go out there and be well adjusted adults when you’ve done everything for them. Help them to see that life has things that you have to do for yourself, solutions that you have to come up with. That’s one of the biggest things that you can do, and one of the biggest ways that you can probably get that stress a little more in control. - Leslie Becker-Phelps, PhD - Licensed Psychologist. IMPORTANT DISCLAIMER: These answers should not be considered medical advice and should not take the place of a doctor’s visit. Nyrstar Health & Wellness Newsletter | October 2016
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Nyrstar Clarksville Health & Wellness Magazine - Issue 10, October 2016

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