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Fitness articles archived in the on-line edition of the Courier:

Get the Skinny on columns	Diabetes Feb. 28, 2008 No fitness column Feb. 21, 2008 Cancer myths, part 2 Feb. 14, 2008 Cancer myths, part 1 Feb. 7, 2008 Pelvic floor disorders Jan. 31, 2008 Your posture Jan. 24, 2008 Barriers to exercise Jan. 17, 2008 Holistic health counseling Jan. 10, 2008 No column Jan. 10, 2008 Breast cancer & exercise Oct. 11, 2007 Infrared Technology & Medicine Oct. 4, 2007 Flu vaccines and heart disease Sept. 27, 2007 Cholesterol Sept. 20, 2007 On Cancer therapy Sept. 13, 2007 On the Lymphatic System Sept. 6, 2007 On EMG and NCV Tests Aug. 30, 2007 On Knee Replacement Aug. 23, 2007 On Rheumatoid Arthritis Aug. 16, 2007 Hormone Replacement Therapy Aug. 9, 2007 Migraine Headaches Aug. 2, 2007 Your Risk Factor Rating July 26, 2007 Ulcers and H. pylori July 19, 2007 The Parkinson’s Patch July 12, 2007 Summer survival: made in the shade July 5, 2007
Fitness first for summertime festivities	Published June 28, 2007
Get the Skinny on columns	Choosing a Physical Therapist June 28, 2007 Steps to a healthier you June 21, 2007 Summer Survival: Vacation Woes June 14, 2007 Summer Survival: Allergies June 7, 2007 How exercise saves you money May 31, 2007 The High Occurrence of Injury in Child Athletes May 24, 2007 Diabetes and Physical Therapy May 17, 2007 Modern Moms May 10, 2007 Carpal Tunnel Syndrome May 3, 2007 The Female Susceptibility to ACL Injuries April 26, 2007 Strokes, physical therapy and Medicare April 19, 2007 High blood pressure and the DASH Diet April 5, 2007 Eating Disorders and Teens (Part I) March 22, 2007 Eating Disorders and Teens (Part II) March 29, 2007 Nutrition March 15, 2007 Osteoporosis March 8, 2007 Barriers to Exercise March 1, 2007 Senior Health Feb. 1, 2007

Get the Skinny on Diabetes Liz Wall, Membership Coordinator Published Feb. 28, 2008 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Diabetes Mellitus affects the production and usage of insulin in over 20 million Americans and is distinguished into two main categories. Type I diabetes results in the body’s failure to produce insulin and is most commonly found at birth or in childhood. Type II diabetes is a condition in which the body doesn’t properly utilize the insulin it produces and is diagnosed more often in adults. While diabetes has been credited for well over 200,000 deaths in 2002 (the most recent year’s study available), health care professionals believe that it is underestimated, especially in the deaths of older adults with multiple health concerns. Diabetes prevalence has increased in the years since then, largely due to our society’s avoidance of regular physical activity and penchant for processed, altered foods.     Diet and exercise are jointly responsible for the prevention and treatment of type II diabetes. The nutrition (or lack thereof) that goes into our bodies is often overlooked in its vital influence on regulating body functions, energy levels and fighting disease and infection. Look for more in-depth information on diabetes and nutrition in future articles. Most all diabetics appreciate the importance of physical activity to control symptoms and combat the effects of diabetes on the body. Not only will being active elicit these responses, it will also improve control over diabetes and its symptoms.     • Improves circulation and heart function     • Improves glucose levels     • Lowers body fat and blood pressure     • Increases strength and mobility     • Reduces risk of fall and injury     It is important to know that exercise is not just good treatment for diabetes; it’s a wonderful preventative measure. While genetic predisposition and ethnicity increases risk factors, inactivity and diet often lead to a diagnosis of Type II diabetes.     Physical Therapy can treat symptoms and some of the complications of both Type I and Type II diabetes. A Physical Therapist is able to measure strength, range of motion, mobility, gait, balance, sensation, posture, joint mobility and the condition of the skin. Once consulted, a PT can establish whether an individual would benefit from a regular fitness routine or if they need individual treatment. Because it manifests itself differently and affects people in multiple ways, diabetes may require a custom-tailored plan of therapy.     Diabetes can lead to peripheral artery disease and other cardiovascular problems. Diabetes also affects the transport of oxygen to the body’s tissues; which can lead to neuropathy (disease that affects the nervous system). Neuropathy commonly results in numbness or tingling in the hands and feet, and is accompanied by pain. People suffering such complications should consult their physician before beginning an exercise therapy or routine; but can also benefit greatly from such activity while decreasing pain and increasing function. If you would like to learn more about diabetes and the effects exercise or Physical Therapy may have on it, please contact us.

Get the Skinny on Cancer myths, part 1 Liz Wall, Membership Coordinator Published Feb. 7, 2008 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    February is national Cancer Prevention Month, reminding us all of our impending doom – if you believe everything you hear. We are inundated with sensational information on the latest and most shocking cancer-causing agents at every turn. We hear that everything from deodorant to cell phones can lead to the development of cancer. How does the average person sort fact from fiction? The following are myths related to cancer and some factual information for preventing cancer and living a healthier life.     • Cell phones cause cancer. – Though using your cell phone while driving greatly increases your risk of developing a serious car accident, cell phones have not been positively linked to causing any type of cancer in users. A few people have claimed that cell phone companies are responsible for their brain tumors, but were unsuccessful in their attempted lawsuits due to a lack of evidence. The FDA currently rates all electronic devices for their levels of electromagnetic output to ensure safety for American users. Further studies and investigations are going on to determine just how harmful, if at all, the electromagnetic energy from cellular devices is to frequent users.     • Only women develop breast cancer. – While women make up the vast majority of breast cancer victims, men are not immune to this particular disease. Men and women are both born with some breast tissue, though men lack the hormones and glands that cause the visually distinguishing characteristics. Approximately 2,000 men are diagnosed with breast cancer each year in the United States, though this number may increase with obesity rates.     • A person will get cancer if their mother or father had cancer. – Genes donated from a mother and father are responsible for determining physical attributes as well as the vulnerability to certain diseases, such as cancer. Those genes have inherited traits from each partner that may pass on a susceptibility to a specific type of cancer. This is far from being a death sentence, however, as the knowledge of this link can lead people to conduct early and frequent testing for any signs of cancer. Early action and prevention measures can often mean the difference between a cancer victim and a cancer survivor.     • Using plastic containers causes cancer. – According to the Food and Drug Administration, substances can migrate into foods from plastic containers, but that the levels of those substances are well within a margin of safety. Freezing water in a plastic bottle or heating foods in a plastic container in the microwave are not considered risky behaviors. Reusing a plastic water bottle has not been linked to cancer through the consumption of dioxins transferred from the plastic to the water. Reuse of a bottle could lead to the growth and ingestion of harmful bacteria, however.     Next week, focusing on reducing cancer risks.

Get the Skinny on Cancer myths, part 2 Liz Wall, Membership Coordinator Published Feb. 14, 2008 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Last week, some of the myths about cancer were dispelled. From that point, one can focus on reducing the risk of developing cancer from known cancer-causing sources.     According to the American Cancer Society, 20 percent of all cancers are directly linked to obesity. This figure includes some of the most common forms – prostate, colorectal, endometrial, kidney and breast cancers. We know that being overweight often goes hand-in-hand with several health problems, cancer being only one of them.     If excess weight taxes your body’s immune system, organ function and cardiovascular system, it stands to reason that inhibiting those vital functions would lead to serious and potentially fatal ends. Also, if cancer is a mutation – an imposter in our bodies that does not belong – the healthier and more physically fit our bodies are, the more we enable our bodies to fight off all invaders, from cancers to colds.     Proper and complete nutrition is such a commonly mentioned “good thing” to do that it often gets overlooked or dismissed in society’s desire to make things more difficult than they have to be. Why look to expensive chemicals and manufactured drugs with unthinkable side effects to lessen the ravages of cancer and remove it from the body? Because people do not eat the things they should to prevent cancer and promote a healthy and prolonged life; and are often unwilling or unable to accept the possibility that something as simple as foods could turn their condition around, or could have prevented it altogether.     Approximately 40 percent of cancers are directly related to diet and nutrition. The American Cancer Society recommends a diet laden with fruit, vegetables, legumes and whole grains and that limits meat and alcohol consumption. (The ACS guidelines specify less than three ounces of meat per day, two drinks per day for men and one per day for women.)     There are specific foods that are directly linked to an increased risk of cancer development. Cancer cells need energy to spread; sugars are the primary source of fuel for those cells. Refined grains (like white flour), sweeteners and sodas are items easily removed from the diet and should be avoided for detrimental health influences in addition to their link to cancer.     Trans fats found in fried foods (and more) are potential cancer-causers and should be avoided entirely. Processed meats like bacon, hot dogs and lunch meats have sodium nitrites added to them for preservation and aesthetic purposes. These additives should also be restricted in a healthy diet due to their carcinogenic properties.     For further information on prevention, nutrition, exercise and testing visit the Prevent Cancer Foundation at www.preventcancer.org or call 1-800-227-2732.

Get the Skinny on Pelvic floor disorders Liz Wall, Membership Coordinator Published Jan. 31, 2008 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Pelvic floor disorders are most often responsible for embarrassing dysfunctions of the rectum and bladder. The pelvic floor refers to the group of muscles that form across the opening of the pelvis that enclose and support the organs so they are able to function properly. A pelvic floor disorder occurs when the muscle and connective tissue weaken or are damaged. Deterioration of tissue can occur in both men and women, though it is significantly more common in women. This discrepancy is due in part to the injuries sustained during childbirth.     While this topic is difficult for many to discuss, it can affect anyone, particularly as they reach and surpass their mid-fifties. The National Institute of Health estimates that one out of every three American women will experience some type of pelvic floor dysfunction in her lifetime and approximately half as many men will be affected.     When damage occurs to the pelvic floor, organs may shift from their original places leading to dysfunction and pain. The bladder and rectum are among the pelvic organs relying on the conglomeration of muscles, ligaments and connective tissue for support and function. Shifting of these organs can lead to painful loss of bowel and bladder control. Pregnancy and delivery can result in injury to the muscles of the pelvic floor that may never properly heal.     Being overweight puts additional strain on this group of muscles and can lead to organ displacement and bladder control issues. Deterioration of muscles and ligaments due to aging or connective tissue disorders result in weak muscles that are no longer capable of supporting the pelvic organs. Menopause or previous pelvic surgery are also culprits behind the breakdown of pelvic floor muscles.     Symptoms of a dysfunctional pelvic floor include lack of bladder control, chronic pelvic pain, sexual dysfunction, lack of bowel control, constipation, pain in the lower back or around the tailbone, urge incontinence, increased frequency of urination, stress incontinence or a sense of incomplete bladder emptying or straining during urination. (Urge incontinence is the inability to control urination after the initial “urge” to go. Stress incontinence results in loss of bladder control due to sudden movements or sitting up from a supine position.)     The symptoms seen in men are somewhat different than those women bring to their physicians and therapists. Women anatomically require more support from pelvic floor muscles than men, therefore an overactive pelvic floor is more commonly reported in men than one in a weakened or prolapsed state. The male pelvic floor supports the closing mechanisms of the urethra and rectum, among other functions. An overactive pelvic floor in men can lead to difficulties in the elimination of urine and solid wastes. Sometimes urine elimination problems are then followed by frequent constipation. Erectile dysfunction may also be a side affect of pelvic floor dysfunction.     Exercises to strengthen the muscles of the pelvic floor are the most common methods of treating these disorders. Usually, if the pelvic floor muscles can be strengthened, the problems that have arisen can be reversed. Physical therapists are trained to recognize these types of disorders and to treat them. Though some men and women may feel that their difficulties are merely a fact of life – a symptom of aging – pelvic floor disorders are treatable and are not a normal part of aging. Even a small improvement in these dysfunctions can greatly improve quality of life for the people affected by them.

Get the Skinny on Your posture Liz Wall, Membership Coordinator Published Jan. 24, 2008 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Posture reveals a lot about a person – whether they are tired, bored or in pain, for example. Unfortunately, we sometimes send the wrong message through our body language and poor posture. A lifetime of poor posture can lead to painful back problems, muscle tightness, fatigue and poor physical endurance. A properly aligned spine ensures that muscles are being used correctly and efficiently. When poor posture causes misalignments, the amount of stress on joints is increased, which can make them more susceptible to arthritis. Postural misalignment can become permanently fixed in those positions, leading to difficulty in the most common and basic of tasks. Standing or sitting up straight even affects lung function and quality of breathing. Slouching can compress the diaphragm, resulting in shorter breaths and less oxygenated blood.     There are several factors that contribute to poor posture. They include tight or weak muscles, pregnancy, being overweight, wearing high-heeled shoes and environments that are not ergonomically designed. Ergonomics and body mechanics work together to encourage healthy posture. Body mechanics describe the desired movement methods that prevent injury and allow the body to perform easily. Ergonomics refer to the comfort of an environment and how the objects in that environment lend themselves to healthy body mechanics. Weak or tight muscles do not support the skeletal frame and body weight as they should. This often leads to misalignments and poor posture. Pregnancy or obesity creates potential postural problems due to the added weight that may result in spinal misalignment. Either condition could lead to poor posture because weak muscles are not capable of supporting additional weight on the frame. Likewise, high-heeled shoes and non-ergonomic environments also cause spinal misalignment and muscle fatigue, resulting ultimately in poor posture.     Remind yourself frequently to check your posture. Keep your chin level with the floor, eyes directly ahead. Shoulders should be down and relaxed. When arms are down by your side, your thumbs should face ahead of you without rotating inward. Your body’s weight should be evenly distributed on your frame and supported by the arches of your feet. To determine if your posture requires any realignment, stand with your back to a wall. Plant your heels about three inches from the baseboard and rest the back of your head and your behind against the wall. Put one hand behind your neck, with the back of that hand to the wall. Place your other hand behind your lower back with your palm against the wall. You may require postural realignment if there is excessive space between your back and hands.      A physical therapist is able to perform complete postural evaluations to determine the extent of your misalignment. Physical therapy is a natural way to lengthen and strengthen weak muscles to properly support your frame. To maintain good posture, be cognizant of the natural curves of your spine, keeping them balanced and aligned. Remaining at a healthy weight is another maintenance method to reduce the stress on muscles and the skeletal frame. Regular exercise will also help keep muscles toned and strong and will ward off the effects that aging can have on the body. Deteriorating muscles, particularly in the abdomen, can often lead to back problems and poor posture. Strengthening those muscles will help you forego that problem while improving your body’s sense of balance, which will help you avoid falls and resulting injuries.     Good posture not only supports the efficient function of your body, but creates a confident and healthy outer appearance, which can lead to added unseen benefits. The alternative is a condition that weakens the entire body and can lead to detrimental side effects such as joint degradation, fatigue, muscle and tendon strain or chronic pain. For more information on posture checks and exercises, visit the American Physical Therapy Association at www.apta.org – and remember to keep your chin up!

Get the Skinny on Barriers to exercise Liz Wall, Membership Coordinator Published Jan. 17, 2008 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Let’s face it – there are many excuses we can think of to prevent us from exercising. Most people know that physical activity is beneficial and can even list some of the specific effects. Yet less than 40 percent of Americans are getting the recommended amount of exercise. Following are a few of the more common thoughts that hinder the other 60 percent in their pursuit of a healthier and fit lifestyle.     I don’t have the time to exercise. The fact of the matter is that we cannot manage time (wisely or else). Time ticks by at the same pace regardless of what we do and our only defense is to manage ourselves wisely. Accomplishment and success are results of what we do – what we do is how we choose to spend our time.     Once you have become accustomed to thinking that you can only manage yourself, there are a few things you can do to increase your efficient time usage. First, make sure you have your priorities clearly designated as to their order of importance. Ask yourself what your priorities are in all aspects of your life – your finances, family, mental health, spirituality, marriage and relationships, friends and physical activity. When your priorities are clear, you can easily decide what combination of short-term actions will result in what you want.     If you still have difficulty setting time aside for physical activity, consider your use of time and be mindful of time wasters – television, phone calls and e-mail or Internet use. Maybe you have some time you could reallocate to meeting your fitness goals. Redefine your relationships to exclude sedentary activities; meet friends for a long hike or bike ride; and avoid “celebratory eating.”     I get enough exercise at home. According to the American Heart Association, healthy people should perform aerobic exercise most days of the week for 30 minutes at 50 to 75 percent of target heart rate (Target heart rate approximately equals your weight minus your age.). Lower intensity exercise, like housework, dancing, gardening, horseback riding and walking should be done daily to accumulate into any long-term health benefits. These activities will help prevent cardiovascular disease, but will not produce much affect in weight loss or gain in strength. Not many of us are active enough at home or through our jobs to satisfy our bodies’ needs for frequent sweat-producing, heart-pounding exercise.     Exercise is boring. If you’re bored by the thought of mounting that dusty stationary bike in the spare bedroom, pick another activity that interests you. If you are currently active and have become jaded with your program, change your routine to include different weight machines, a new environment (like a pool or walking trail), or include your friends or a loved one. Try one of the myriad of new exercise classes and DVDs available or pick up a new activity like Pilates, Tai Chi or kickboxing.     I’m too tired to exercise. If you are too fatigued to exercise, or get tired very easily when you are active, you need to get moving! Regular physical activity increases circulation, improves respiration and increases energy levels. Inactivity can actually cause fatigue and weakness, while exercise will allow the body to steadily increase exercise duration and intensity. Lack of proper nutrition and pollutants in the body often result in poor energy levels. Regular exercise enables your body to better rid itself of toxins from fast food, polluted air, alcohol, excess dietary fat and more.     I’m too old to exercise. Exercise is increasingly important with increased age. Adults 65 and older can expect exercise to relieve arthritis pain, increase mobility, lower risk of injury from falls and increase the ability for independent living. Consult your doctor before beginning an exercise routine and take advantage of the knowledge and training of others. Scientific studies have long since determined the correlation between exercise and increased mental functions, including the deterrence of Alzheimer’s and Parkinson’s diseases. Also, physical activity provides an outlet that lends itself to socializing and meeting new friends. Being more physically capable of daily activity and gaining confidence in social relationships are some of the key benefits of exercise for seniors.     Everyone stands to benefit from regular physical activity and we all experience these and other barriers to achieving a healthier lifestyle. Recognize excuses for what they are and that you have the power to choose how much you accomplish. Don’t let anything else stand between you and a healthier life.     If you have any questions about beginning physical activity or changing your current routine, please do not hesitate to contact Bandera Fitness. To learn more about overcome barriers or beginning a healthier lifestyle, visit The American Heart Association at www.americanheart.org or Enhanced Motivation at www.webwzrd.com.

Get the Skinny on Holistic health counseling Liz Wall, Membership Coordinator Published Jan. 10, 2008 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    A holistic approach to health addresses all the different aspects of one's life that influence overall health. It has long been understood that the state of our mental, spiritual, environmental, emotional and social lives directly influence our physical condition. Holistic health is not only concerned with the absence of illness, but with a positive state of well-being.     Counselors trained in holistic health can utilize a variety of treatments, approaches and exercises to find a combination that works for each individual.     First, a health history is conducted in which your lifestyle, medical history, habits and genetics are documented in a confidential questionnaire. From this information and an initial meeting, the holistic health counselor learns what your individual health goals and obstacles are.     An individual who desires to make healthier choices in their life and to improve their total-body health makes the most successful client for a health counselor.     These professionals are trained to help a client realize their personal goals by helping them stay organized and motivated.     Complete forthrightness is necessary for the success of the treatment, as a client's responses determine the success of treatment plan. Aspects addressed in counseling sessions include nutritional counseling, inter-personal skills and relationships, goal setting, motivation and organization.     Nutritional counseling focuses on educating clients as to how their bodies are affected by different foods. Information includes metabolism education as well as what fuels in the form of foods help your body function at its best. Dietary programs consist of learning proper food combinations, preparation and meal planning.     This enables clients to take what they have learned and share it with their family, which reinforces healthy eating goals.     Inter-personal skills determine the types of relationships a person is able to cultivate with friends, family and co-workers. The environmental, social and emotional health aspects are all directly influenced by these skills and result in one's happiness or discomfort in each of those areas.     This is where it becomes more apparent as to how intangible health aspects affect physical health.     Holistic health counselors often provide the motivation and support people sometimes need to meet their goals. These trained professionals have one specific purpose in mind — to help clients help themselves. Many people set goals that are attainable but are never attained because they stopped pursuing them. The purpose of a holistic health counselor is to work with an individual's wants and needs, addressing physical and non-physical aspects of health to expose any underlying obstacles to total-body wellness.     For recent resolution-makers, holistic health counseling is an effective tool for progressing toward goals without the feeling of being overwhelmed or undermotivated. To research holistic health further, visit the American Holistic Health Association website at http://ahha.org or call 714-779-6152.

Get the Skinny on Breast cancer & exercise Liz Wall, Membership Coordinator Published Oct. 11, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    October is responsible for bringing us Health Education Week, Physical Therapy Month and Breast Cancer Awareness Month. (It's also Pizza Month and Seafood Month, but perhaps that's better left unsaid!) In honor of National Breast Cancer Awareness Month, here are some facts regarding prevention and detection.     Knowing the risk factors related to a specific disease allow you to understand how to prevent it. Tight-fitting bras and deodorant are not linked to causing breast cancer; though fatty tissue is.     Every pound of excess weight increases your risk for developing cancer; as does smoking, drinking and inactivity. The medical field also realizes a correlation between high insulin levels and breast cancer.     Insulin is believed to affect cancer cells, either directly or through insulin's influence on testosterone hormones.     High levels of insulin or sex hormones (estrogen/testosterone) are believed by some medical professionals to encourage the growth of cancer cells. This relationship has a collaborative effect ­ the lifestyle choices that result in high insulin levels also cause an increase in blood pressure, triglycerides and LDL (bad) cholesterol, all of which are risk factors that increase the likelihood of cancer development. Women with high levels of insulin have lower breast cancer survival rates and are more likely to have a recurrence of cancer.     Regular exercise controls insulin's influence on the body and on potentially cancerous cells. Exercise increases the body's sensitivity of the body's insulin receptors. The body runs more smoothly and efficiently on what insulin is present and produces less.     Insulin swings are responsible for a false sense of hunger and exercise helps maintain a steady balance of blood glucose and insulin. A lifestyle of healthy activity greatly reduces the risk of developing cancer to begin with; and exercise drastically improves the chance of cancer survival after diagnosis.     Breast cancer survival rates correlate directly to earlier detection of the cancer.     Self-exams should be conducted often (once a month is suggested) and clinical exams and mammograms should be conducted more frequently with increased age. Women aged 18-40 should have a clinical breast examination every three years. 40-50 year old women should have annual clinical exams done, with mammograms every 1-2 years. Women over the age of 50 should have mammograms completed annually. Adiagram complete with pictures and video instructions for selfexaminations can be found at www.breastcancer.org; you may call 1-800-IM-AWARE (462-9273) for a free breast self-exam card.     Once cancer develops and is remission, therapy will speed the recovery process. Movement, massage, exercise and bandaging and compression pumping help move lymph fluid and improve circulation and healing. Physical activity is useful in combating the sideeffects of cancer (mental and physical).     Weight gain, a loss of sexual identity, depression and anger are common occurrences that can be made better through exercise. Muscle tone, flexibility, energy levels and self-esteem can be regained with physical activity, as well.     Remind the women in your life to take care of themselves and take steps to combat breast cancer this month!

Get the Skinny on Infrared Technology & Medicine Liz Wall, Membership Coordinator Published Oct. 4, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Infrared light is a part of the sun's spectrum naturally absorbed by the human body. This particular wavelength allows the heat and energy from the light to penetrate deeply into our skin, stimulating many biological systems and tissues. Far-infrared energy has been shown to increase circulation, decrease inflammation and boost our immune systems through detoxification of our bodies on a cellular level. Infrared and far-infrared lights have been used in a variety of shapes and sizes since their development in the early 1970s. As technology and medical science improves, so does our ability to utilize far-infrared light to benefit our bodies. The latest and most beneficial infrared tool is the sauna.     Traditional saunas or rock saunas use different kinds of heaters to warm the air and stones in the sauna. The effect is an enclosure that reaches temperatures between 170¼ and 200¼ Fahrenheit and results in perspiring occupants. To cool off, traditional sauna visitors would cool off under a cold shower or roll in the snow before returning to the steamy sauna. Infrared saunas have a certain type of heater that directs infrared waves into your body, rather than heating the air. Temperatures in an infrared sauna are around 110¼ and 130¼ F. This lower inside temperature usually allows a person to lengthen their sauna experience, benefiting more from prolonged perspiration and detoxification of the body ­ without the desire to roll in the snow afterwards.     Medicine has benefited from this technology, as infrared heat waves are able to penetrate deeper into the body. These wavelengths' vibrations loosen toxins from fat cells and facilitate their disposal through perspiration. Also, the deep penetrating heat from the infrared reaches much farther into the body than heat occurring in traditional saunas. This means that detoxification and purification can occur in tissues never before reachable.     Infrared wavelengths are also believed to stimulate tissues and organs on a cellular level, helping cells repair faster. This indicates that athletes, exercisers and those suffering injuries or illnesses could benefit from this particular wavelength. Infrared waves also stimulate circulation, which has numerous health benefits. If detoxification is desired, infrared saunas are clinically proven to be seven to 10 times more effective than conventional saunas.     Infrared saunas remove heavy metals, pesticides, chemicals, gasoline, nicotine and alcohol from the body. Infrared technology is now being used as the newest weapon in the war against cellulite. The deep-penetrating infrared releases bonds between fat and skin cells. Combined with massage to increase circulation, results from these treatments last up to six months.     Infrared technology is also being used to alleviate joint pain in arthritis and osteoporosis sufferers. General pain relief and increased circulation is one of the biggest benefits of infrared light. Cellular detoxification and cellulite reduction ­ when combined with massage ­ are another two positive side effects of this new health tool.     The FDA has no negative findings from their infrared research. In fact, far-infrared technology is so gentle, it is being used in nurseries to warm premature babies. The National Library of Medicine and The National Institute of Health have accessible research and additional information on infrared technology and its further uses.

Get the Skinny on Flu vaccines and heart disease Liz Wall, Membership Coordinator Published Sept. 27, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    If you are unsure about whether or not to get a flu vaccination, please read on. The flu is a respiratory infection caused by a virus of three different types.     Types A and B are the most severe forms of the flu, while C type does not pose much of a serious health risk to the public; sometimes this strain has few to no symptoms. Flu types A and B are constantly evolving, leaving us defenseless against new strains.     Flu symptoms include muscle aches, high fever, headache, sore throat, chills, fatigue and cough. Senior adults are most susceptible to contracting the flu and typically develop harsher symptoms than younger adults. Aside from protecting against the multiple forms of influenza, the flu vaccination is believed to help protect against heart disease and stroke.     Studies have shown that patients over 65 years of age who have been vaccinated are hospitalized less frequently for heart disease and stroke. Similarly, vaccinated patients admitted for pneumonia spent one-third less time in the hospital.     A University of Texas Health Science Center study suggests that flu triggers heart disease. The study's lead author strongly suggests that every person at risk for heart disease receive a flu vaccination, estimating that flu vaccines could prevent about 90,000 fatal heart attacks every year.     The American Heart Association and American College of Cardiology echo the importance of flu shots for heart disease patients. Heart disease increases the risk of developing pneumonia, heart attack, respiratory illness and death. Similarly, flu vaccines are linked with a decreased risk of heart attack and stroke.     The flu shot is recommended over the nasal spray for anyone at high risk for heart or cardiovascular disease. The nasal spray vaccination contains live virus that may trigger flu symptoms in people with heart disease. Flu shots provide the most protection when taken in the early fall, well before the peak of flu season around January.     Aside from children and senior adults, people with chronic illnesses, asthma and lung disease should receive a flu vaccination. Women who will be pregnant during the flu season and anyone working around a lot of people should also be vaccinated.     For Medicare recipients, keep in mind that Medicare pays for your flu shot and many places bill Medicare directly on your behalf. The American Lung Association explains that the flu vaccine is made from an inactive virus, so it is not possible to contract the flu from a vaccination.

Get the Skinny on Cholesterol Liz Wall, Membership Coordinator Published Sept. 20, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    In honor of National Cholesterol Education Month, I thought we would delve into the complexities of cholesterol, as well as cover the basics and discuss prevention and treatment.     Cholesterol is a wax-like substance produced by the body and present in foods. Our bodies need a certain amount of cholesterol (the liver produces up to 1,000 mg per day) for cellular function, digestion, cellular protection and more. About three-fourths of our cholesterol is produced in our body; the remainder is in the foods we eat. Too much cholesterol becomes plaque build-up along arterial walls, which leads to heart disease.     High cholesterol seldom declares its presence through symptoms, so having cholesterol levels checked regularly is an important factor in early detection and damage control. There are three cholesterol components - HDL, the good cholesterol; LDL, the black sheep of the family; and triglycerides, an energy source stored in fat cells. A total cholesterol count below 200 mg/dL is optimal.     The blood plasma test that determines this number will also yield the concentration of the individual components. HDL levels should be at least 40 mg/dL and triglycerides should be below 150 mg/dL. For those eligible for Medicare, Part B benefits provide complete coverage for this testing every five years as a preventative measure in recipients without signs of cardiovascular disease.     Genetics play a significant role in cholesterol levels, as the majority is produced by our bodies. Preventative measures become that much more important for people with a family history of high blood cholesterol, as behavioral and dietary habits are all they can favorably manipulate. The American Heart Association recommends a heart-healthy diet low in fats, high in fiber and full of fresh fruit, whole grains and vegetables. The AHA also urges Americans to be regularly physically active and to avoid the use of tobacco products.     Regular exercise can increase the level of HDL (good) cholesterol and prevent excess build-up of fats and triglycerides. Aerobic exercise helps the heart work more cleanly and efficiently, helping keep arteries clear of blockages. Consistent physical activity (just 30 total minutes a day) will also help maintain/ prevent other cardiovascular disease risk factors like obesity, diabetes and high blood pressure. Any of these conditions combined with high cholesterol exponentially increases the risk of heart disease.     New cholesterol home testing kits are tempting in their convenience and speed. However, many health institutions warn against using these in lieu of having a complete cholesterol test in a laboratory. Home testing results may be inaccurate due to a faulty test, incomplete testing ability or operator error. Most home kits test for total cholesterol, which fails to give a complete picture of your cholesterol health (levels of HDL, LDL and triglycerides). Consult your doctor for a full assessment of your cholesterol and overall risk of cardiovascular disease.

Get the Skinny on Cancer therapy Liz Wall, Membership Coordinator Published Sept. 13, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    The various treatment options for cancer are almost as numerous as the forms of the disease itself. Therapies range from acupuncture to support groups, chemo to counseling. It’s easy to imagine that all of these possibilities would be overwhelming in the face of a life-threatening condition such as cancer.     Chemotherapy and radiation are some of the more well-known treatments for cancer. Both therapies are used to destroy cancer cells or retard their growth, shrink tumors and keep tumors from spreading to healthy areas. Chemotherapy often causes hair loss, nausea, anemia, fatigue, infection and pain. Radiation is just as potentially traumatic to the body and can lead to fatigue, loss of appetite and changes in condition and color of skin.     Biological therapy bolsters the immune system through a series of drug injections and promotes healthy cellular growth. Stem cell transplantation falls into this category, as the healthy cells that are injected will often attack cancerous cells. Biological therapy is often conducted in conjunction with other treatments and has few side effects.     Nutritional therapy regimens created by a healthcare professional combat the nutrition-related side effects of other treatments and the cancer itself. This therapy ensures that a patient does not suffer from malnutrition, and it combats fatigue while improving lean body mass, strength and immunity. As a large number of cancers may be related to poor nutrition, a logical tool for treatment and prevention is a healthy diet. Raw vegetables and fresh fruit contain phytochemicals – naturally occurring compounds that kill viruses, reduce cholesterol, retard cancerous growth and reverse the spread of metastases.     Physical therapy includes different tests and treatments that are tailored to the specific type of cancer and the patient’s needs. The lack of invasive techniques or drugs results in a therapeutic regimen without harmful side effects. Physical therapy can be used to treat every single type of cancer, including melanoma, breast and prostate cancer. Cancer surgeries often involve the removal of lymph nodes that may spread the cancerous cells to other body parts.     Lymphedema is a condition that results from a leak in the lymphatic system, or by a blockage caused by infection, cancer or scar tissue from radiation or lymph node removal. Affected limbs become swollen, hot and very tender. Physical therapy can be used as a preventative measure against the onset of lymphedema or as a treatment tool once the condition has developed. Massage is a manual manipulation of tissue and muscles sometimes used to prevent buildup of scar tissue. Massage can also stimulate circulation to aid healing and physical movement of the lymphatic system to promote health and to remove harmful substances from tissues.     Stress management and pain management are also by-products of massage and physical therapy.     Physical therapy for cancer patients include strength training exercises, range of motion, stretching, cardiovascular work and training to lessen fatigue and pain. These types of therapies work directly with the patient’s ability to maximize their efforts while decreasing pain and discomfort. This combination creates quick results that are long-lasting.     Every cancer patient requires individual care that suits their physical condition and personal beliefs. As cancer is such a traumatic and painful illness, more and more patients are turning to natural therapies that work with the body, rather than against them. Options like physical therapy, massage and nutrition therapy work well when partnered with more traditional methods like chemotherapy and radiation, and can ward off some of the harmful side effects incurred by those methods.     This article is in no way meant as a complete listing of cancer treatment alternatives, but will have served its purpose if it sheds some light on topics worthy of research for those investigating cancer therapy options.

Get the Skinny on On the Lymphatic System Liz Wall, Membership Coordinator Published Sept. 6, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Often referred to as the “other” circulatory system, the lymphatic system is responsible for removing excess fluid from body tissues, absorbing fatty acids and producing antibodies. Lymph fluid is comprised of blood plasma and interstitial fluid that is not absorbed by the circulatory system. The lymphatic system differs from the blood circulatory system in that it is not closed and does not have a pump, like the heart, to keep it flowing steadily. Lymph relies on physical movement to circulate and drain. Proper drainage can be stimulated through physical activity, exercise and massage.     The lymphoid system filters bacteria, cellular wastes, antigens (pollen, mold) and even cancer cells from body tissues. It is vitally important to keep this filtration system running efficiently. Over three-fourths of the lymph system is found in the intestinal tract. This is because the majority of bacteria and disease-causing agents are found there and are introduced to our bodies through diet. The lymph system in the digestive tract filters these harmful particles from tissue and returns healthy fluids back into the bloodstream to begin the process anew.     A blockage in the lymphatic system can result in serious health problems. Major areas of obstruction are often found around the navel and lower back, resulting in low back pain and swelling of the lower abdomen. Because a growing “tummy” and back discomfort are fairly common occurrences, the underlying cause often goes undetected and untreated. Blockages or restricted flow results in a backflow of lymph fluid. This fluid that contains antigens, cell waste, damaged tissue cells, pesticides and cancer cells then pools up and can lead to septic poisoning. Backed up lymph fluid can provide nourishment for bacteria, fungi and viruses that more easily infect the body.     These blockages are not only extremely detrimental to our health, but cause swelling and water retention, as well. Aside from manual stimulation of our lymph system through massage, exercise is a major combatant of lymph system troubles. While physical activity in general is recommended for proper movement of lymph fluid, one exercise in particular is receiving a lot of attention for its beneficial aspects. This exercise, called rebounding, is done on mini-trampolines and is considered a cellular exercise, as all parts of the body are moved at once. Rebounding along with cycling, walking, and swimming are excellent ways to keep the lymph system flowing properly. These activities should be conducted at least three times a week for a minimum of 30 minutes.     The benefits of keeping the lymphatic system running smoothly are numerous. This filtration system works non-stop to remove harmful substances from our bodies; things we ingest, inhale and imbibe on a daily basis. Lymph nodes are located all over the body and number between 500 and 600 per person. Node clusters are found in the underarms, groin, neck, chest and abdomen. Individual lymph nodes range all over, working to drain and filter everything from teeth to bones.     It is important to visit your doctor if lymph drainage or blockages are a concern. Conscious health consumers may want to talk to their physician on the next visit, to get ideas for lymph system health. As always, please feel free to contact me with questions and comments. In the meantime, keep moving and keep healthy!

Get the Skinny on On EMG and NCV Tests Liz Wall, Membership Coordinator Published Aug. 30, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    If you have brought concerns of numbness, nerve tingling and burning or a loss of sensation to your doctor, you may soon experience an EMG/NCV test. Electromyography and Nerve Conduction Velocity testing is used in the diagnosis of nerve and muscular diseases. If a patient experiences decreased dexterity, muscle spasms or muscle weakness, an EMG may be ordered. Similarly, electromyography is used to diagnose carpal tunnel, muscular dystrophy, pinched nerves, sciatica, neuropathies, Lou Gehrig’s disease and more.     During electromyography, a small pin(s) is inserted into muscle where electrical activity may be recorded with each contraction. Muscular movement results in an electrical current where signals are sent from the brain to the muscles through a pathway of nerves. If the nerve pathway is obstructed or is not functioning smoothly, this will show in the results of an EMG/NCV study. Some discomfort may result from the insertion of the pin(s), but it is typically more comfortable than receiving a shot, as nothing is injected through the needle. The electrical activity recorded through the small needle can be displayed audibly and visibly through an oscilloscope.     A Nerve Conduction Velocity test is often conducted in tandem with an EMG. NCV tests are non-invasive and use small electrodes that are placed on the skin. Mild electrical impulses are sent through the electrodes to stimulate nerves. This may also cause some discomfort, though the feeling is more annoying than painful. The time and distance the nerve’s signal travels to the next electrode is recorded, giving an accurate measure of the nerve’s conduction velocity (NCV). Some soreness may occur after these tests have been conducted, but a patient may immediately resume normal activity. Test results are interpreted and sent back to the referring physician and then passed on to the patient. The results of this test determine whether a patient’s ailment is a muscular problem or is something caused by a neurological dysfunction.     Over 30 different types of neurological conditions could result in abnormal EMG findings. Since symptoms of muscular and neurological disorders can often be similar, EMG/NCV studies are often the answer to a correct, more comprehensive diagnosis.

Get the Skinny on On Knee Replacement Liz Wall, Membership Coordinator Published Aug. 23, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    The knee is the largest joint in the human body and is formed by the junction of the femur and tibia. It is called a synovial joint, as ligaments encapsulate the joint and synovial fluid lubricates the knee, eliminating friction in near totality. Located at the end of the femur are two rounded ridges that sit on top of the tibia.     These rounded ends (femoral condyles) allow the knee to bend, glide and rotate on top of the tibia, while also providing a track for the patella. The groove at the end of the femur allows the patella to move only as much as needed. Smooth cartilage cushions the rounded end of the femur, the top of the tibia and the back of the patella, keeping knee movement smooth and painless.     Once there is a lack of sufficient cartilage or synovial fluid, or there is a structural problem with a ligament or bone itself, pain results and normal joint function is impaired. Severe cases that result from above-average wear or injury may require surgery. Knee replacements may be partial or total depending on the severity of damage and the weight and activity level of the individual. In the operation, damaged cartilage and bone are removed and replaced by prosthetic pieces.     Knee replacements differ in the way they are conducted, what materials are used and the amount of the joint replaced. All knee replacement surgeries rebuild the joint and cushion where cartilage is normally found. The base of the femur, top of the tibia and the patella can all be relined with a combination of metal and polyethylene, which is medical-grade plastic.     The only knee replacement to be approved by the FDA is the rotating platform knee. Its design differs in that the prostheses attached to the tibia (that helps cushion the joint) is able to swivel up to 15 degrees, allowing more natural knee movement. This may be particularly helpful to women, whose knees rotate more than men’s do. Also, the rotating platform helps distribute weight more evenly, resulting in less pain than the standard replacements. It stands to reason that this more natural movement may help speed up the rehabilitation process and increase the life of the replacement.     Regardless of what kind of replacement is needed, physical therapy is always part of recuperation. Therapy begins right after surgery and progresses from passive motion of bending and straightening the knee to daily activities and strengthening. The success of a partial or total knee replacement depends largely on the patient and the work they put in after their surgery. The risk of dislocating a newly replaced knee is highest 6 to 8 weeks after surgery.     Patients who participate actively in physical therapy will strengthen the muscles around their knees, reduce stiffness in the joint and improve range of motion. It is important to continue exercising and maintaining the strength and flexibility of the knee years after surgery to prevent deterioration and future injury.     Knee replacement surgery offers a solution to knee pain and disability. Over 300,000 American knees are operated on each year; and technology and therapy techniques continue to improve, increasing the safety and satisfaction of this operation. The patients that see the greatest results from a knee replacement are those that are properly rehabilitated and maintain an active lifestyle. Regular exercise can also prolong the life of the prosthetic. Putting off the surgery can result in unnecessary further damage to the joint and a more difficult rehabilitation afterward. If your doctor has recommended knee replacement surgery, don’t delay.     The American Academy of Orthopedic Surgeons and the National Institute of Health have diagrams of the knee and replacement prosthetics, along with the latest technological advances in knee replacement surgery.

Get the Skinny on On Rheumatoid Arthritis Liz Wall, Membership Coordinator Published Aug. 16, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Rheumatoid Arthritis (RA) is an autoimmune disease that causes the immune system to attack bone and joint tissue. This results in swelling, pain and a decrease in function of those areas affected by RA. This form of arthritis can begin showing itself anytime from age 20 to 55 and can be present in several different forms. RA symptoms may last a short time or they may come and go periodically. Other people live with RA pain for the duration of their lives; which can also affect lungs, heart and eyes in addition to joints.     The cause of RA is unknown, though it is possible that it is spread by infection or a certain type of bacteria to which certain people are more susceptible. Healthcare professionals are unsure about the role heredity plays in the development of Rheumatoid Arthritis. Gender certainly plays a part, as women are 2 to 3 times more likely to develop this disease than men. Symptoms of RA include soreness, stiffness and swelling at joints, fever, body ache, fatigue and a decrease in appetite. Hands, wrists, knees and feet are the most commonly affected areas, and tend to be among the first sites to display symptoms.     Treatment for RA includes physical exercise, a healthy diet, social support and keeping stress under control. It is quite possible for a person with RA to manage their pain and depress progression of the disease through diet and exercise. Physical activity (that is low impact) will improve range of motion, strengthen muscles around the joints, help maintain healthy weight, and illicit more recuperative sleep. Heat treatment at the joint site can reduce pain and make exercising easier; while applying cold to the joints after exercising will reduce swelling. Over-the-counter pain relievers, prescription drugs, steroids and antirheumatic drugs are also used to treat the symptoms of RA. Certain types of foods (like oranges and fish oils) may reduce joint inflammation; and research is on-going to determine whether specific foods have the ability to negatively affect RA health.     Recent research has revealed the success of using a vitamin A derivative to treat inflammation in mice. Retinoic acid suppresses the number of pro-inflammatory T cells that are key players in RA and psoriasis. Testing retinoic acid’s affect on human subjects is the next step that may lead to a treatment for inflammatory and autoimmune diseases.     Certainly, the easiest and safest way to control the symptoms of Rheumatoid Arthritis is to eat a well-balanced diet that is low in fat and nutrient dense, while maintaining as active of a lifestyle possible. Physical Therapy is often used to educate patients on how to live and function at a high level, while decreasing RA’s affects and pain. A Physical Therapy program educates on exercising to minimize joint damage and strengthen surrounding muscle. Therapy also emphasizes weight control, activity timing and lifestyle factors that affect the disease’s progression. A Physical Therapist constantly reviews the status of a patient, modifying their program as needed to lessen joint deterioration, increase muscle tone and improve flexibility and endurance.     The National Library of Medicine and The National Institute of Health offer a wealth of knowledge about Rheumatoid Arthritis and the latest news on detection and treatment. Early detection is a major factor in treating RA, and a physician or Physical Therapist should be consulted at the first signs of the disease.

Get the Skinny on Hormone Replacement Therapy Liz Wall, Membership Coordinator Published Aug. 9, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    In a culture that previously placed a high emphasis on youth and fertility, women know that there is a new life after menses. Historically, the negative association with menopause was most likely related to a much shorter life expectancy. At the time, menopause signaled a relatively “old” age, as well as the end of being able to bear much-needed offspring.     Literally meaning “cessation of menses,” the word “menopause” is lacking in its definition. This physical change is not just a single action and can last from several months to 10 years.     The term “perimenopause” includes all aspects of this change, including hormonal, weight and emotional changes. The average life expectancy for women is currently about 78 years, which means women will live one third of their lives post menopause. With longer life expectancies and greater medical knowledge, many options make this transition smoother.     A common option, Hormone Replacement Therapy, deserves further investigation.     Hormone Replacement Therapy (HRT) is prescription drugs, such as estrogen, progestin or a mixture of both, given to women to substitute the hormones produced by the ovaries and lesson the effects of menopause. By itself, Estrogen Therapy (ET) has been found to contribute significantly to the risk of endometrial hyperplasia – excessive cell growth in the uterine lining. Progestin is partnered with estrogen to counter those side-effects, while still allowing the most benefit from ET. Once combined with progestin, the risk of endometrial cancer decreases greatly. Of course, risks still exist and HRT is prescribed in different dosages based on an individual’s case.     The National Institute of Health recently conducted a major research project called the Women’s Health Initiative, which shed light on some of HRT’s connections with breast cancer, heart disease and osteoporosis.     Half of the 16,000 plus women in the study were given a combination estrogen-progestin therapy; the other half received placebos. The study was cut short, however, after the preset levels of risk for the women were met three years earlier than expected. Women receiving HRT did have lower risks of developing hip fractures and colorectal cancer, but their risks of developing coronary heart disease, stroke and breast cancer were significantly greater than their study counterparts.     Researchers concluded that the risks of receiving combined hormone therapy outweighed the medical benefits. A second study done with estrogen therapy only yielded similar findings; that the risks were just outside the acceptable range when taken over a period of five or more years.     The Women’s Health Initiative suggests that HRT be prescribed only after the risks and benefits are fully explained to each patient, taking into account any additional risks or family history.     The lowest dose of HRT should be used for no more than five years and each patient should be assessed annually. Certainly women who have been diagnosed with breast cancer in the past should be cautious in receiving Hormone Replacement Therapy. Women with a history of blood clots or stroke should also consider an alternative to HRT. Once started on an HRT regimen, women should receive regular mammograms and clinical and self-breast exams while being seen annually to be tested for side effects of the hormones.     The complete study of The Women’s Health Initiative and Hormone Replacement Therapy can be found at www.nhlbi.nih.gov/new/press/02-07-09.htm and JAMA 288(3), 321-333; A Friend Indeed May-June 2002.

Get the Skinny on Migraine Headaches Liz Wall, Membership Coordinator Published Aug. 2, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Migraine headaches affect about 10 percent of the population and are more prevalent in women than in men. A migraine may sometimes be foretold by changes that occur in vision. These pre-emptive neurological symptoms may also include tingling and numbness, pins and needles, vertigo and sensitivity to touch.     Until recently, migraines were believed to be caused by constricted blood vessels in the brain. Researchers currently believe that migraines are neurological, not cardiovascular in source. Neurological activity in an area of the brain is decreased and leads to inflammation and irritation of cranial nerve roots. The trigeminal nerve relays sensory information from the face and head; and is the most affected by inflammation of the cranial nerves. This inflammation can spread to surrounding neck and shoulder muscles and into the spine. Other times muscular tension in the shoulders and neck can be the initial problem that leads to the migraine.     According to the U.S. National Library of Medicine, migraines can also be triggered by allergic reactions, certain smells, bright lights, loud noises, stress, disruption in sleep pattern, smoking, skipping meals, birth control pills and certain kinds of foods (red wine, smoked fish, MSG, bacon, hot dogs, chocolate, nuts, peanut butter, avocado, bananas, onions, citrus fruits, dairy products and pickles). Basically, if it’s fun or tastes good, it can trigger a migraine headache.     Treatment for migraines varies according to the type of migraine, the severity and the frequency. If you have ever experienced a migraine, you know the preferred location for suffering is a refrigerated, padded bear cave (uninhabited), far from any light or noisemakers. Usually, those afflicted by migraines have to settle for a dark room and a cold compress. People who experience severe migraines may be prescribed medication to lessen the frequency or severity of the headaches. Others can find relief without medication through physical therapy.     Some medications affect the cardiovascular system, still functioning on the belief that constricted vessels in the brain trigger migraines. These medications may offer some relief through increased circulation that helps relax surrounding muscles. Physical Therapy treats migraines through soft tissue release and massage to relieve trigger points in the shoulders, neck and head; which also stimulates circulation. Injuries and poor posture can also lead to a neurological disruption that results in these severe headaches. A physical therapist can help with postural improvement and ergonomics, which can result in a lifetime of relief. Therapy teaches stretches, relaxation techniques, massage and manual cervical traction to migraine sufferers and their family members to decrease migraine occurrence and discomfort.

Get the Skinny on Your Risk Factor Rating Liz Wall, Membership Coordinator Published July 26, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Do you ever wonder about strokes or heart attacks? Do you worry about your cholesterol and blood pressure? There are quite a few risk factors that can lead to cardiovascular disease. Risk factors have been proven through medical research to significantly increase the risk of heart and blood vessel disease. By being aware of what those factors are and reducing your risks where you can, you will decrease your likelihood of developing heart disease.     Risk factors may either be manipulated and revolve around behavioral choices, or are uncontrollable factors that are inherited genetically. Some other risk factors are proven to contribute to heart disease, but the extent of their influence is yet unknown.     Uncontrolled Risk Factors:     -65 years and older     -Male gender     -Heredity (immediate family member with heart disease)     -Race (Hispanics, Native Americans, Asians and Hawaiians are predisposed)     Behavioral Risk Factors:     -Smoking     -High blood cholesterol     -High blood pressure     -Physical inactivity     -Obesity and overweight     -Diabetes     Contributing Factors:     -Stress     -Alcohol (in abundance)     Determine your risk factor rating for cardiovascular disease:     1. Are you over the age of 65?     2. Are you male?     3. Does your family have a history of cardiovascular disease (CVD)?     4. Are you Hispanic, Native American or Asian?     5. Have you had any surgeries on heart or blood vessels?     6. Have you experienced stroke, angina or a transient ischemic attack?     7. Do you have Diabetes?     8. Is your fasting blood sugar more than 100mg/dL?     9. Is your Body Mass Index more than 25? (BMI: Weight (lb) / [Height (in)]**2 x 703)     10. Do you have high blood pressure?     11. Is your level of bad cholesterol (LDL) too high?     12. Have you smoked tobacco in the past month?     If you have already been diagnosed with some form of cardiovascular disease, your risk of having a heart attack within 10 years is over 20%. This estimation is considered “high-risk” and your doctor has probably already told you what steps to take to reduce this number.     Answering “yes” to two or more of these questions significantly increases your risk of developing cardiovascular disease. It is important to have your doctor check your blood cholesterol levels (good, bad and triglycerides) to determine their current role in your health. BMI is a less tangible factor and may not get the attention it deserves as a major risk factor. The truth is that those factors are equally important, though one overshadows them: smokers are twice as likely to have a heart attack as non-smokers.     Please talk to your doctor and determine your exact blood pressure and cholesterol levels to better determine your exact risk of heart attack, stroke or cardiovascular disease. Contact the American Heart Association for added information on managing risk factors, physical activity and smoking cessation.

Get the Skinny on Ulcers and H. pylori Liz Wall, Membership Coordinator Published July 19, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Ulcers are small lacerations that form in the stomach or upper part of the small intestine. Until recently, health professionals believed that ulcers were caused by eating spicy foods or high levels of stress. Since then, it has been discovered that the majority of ulcers are caused by a bacteria called Helicobacter pylori (H. pylori). The less frequent causes of ulcers include heavy alcohol consumption and some medications that are destructive to the soft linings of these organs.     An estimated 20 million Americans suffer from an ulcer every year. The symptoms prompted by ulcers can be misinterpreted as heartburn or indigestion. The pain from a peptic ulcer may increase soon after eating, which leads some afflicted people to have a decrease in appetite and even lose weight. Frequent “heartburn” feelings, vomiting and bloody stools are signs which point to the presence of an ulcer.     The most common culprit behind ulcers, H. pylori, is a bacterium that infects two-thirds of the global population. The lion’s share of those affected live in third world countries with poor sanitation. In America, older adults, minorities and persons of lower socioeconomic status have more than a 50 percent chance of becoming infected by H. pylori. These bacteria can reside in drinking water, sewage, food and even cats and dogs. It has an unusual structure that helps it survive in the acidic environment of the stomach and in the valve between the stomach and intestinal tract. Most people infected by the bacteria do not have any signs or symptoms until an ulcer or gastritis develops. Antibiotics are the most effective treatment for H. pylori and there are rarely any cases of recurrent infections in America.     The role between Helicobacter pylori and cancer is still being heavily investigated. The Center for Disease Control states that persons infected with H. pylori are from twice to six times as likely to develop gastric cancer and mucosal-associated lymphoid type lymphoma than those uninfected. Experts believe that up to 90 percent of ulcer cases are caused by H. pylori, though not everyone infected develops ulcers or cancer. This may be linked to a weaker stomach lining or higher production of stomach acid in individuals, which result in lacerations when paired with the bacteria.     Once infected with H. pylori, the bacteria can cause a deterioration of the stomach and intestinal lining. That protective coating normally shields these sensitive tissues from the harsh acid present in the stomach and small intestine. That bile penetrates the damaged lining, resulting in an ulcer. Upon diagnosis, a doctor prescribes an antibiotic which kills the bacteria and allows the stomach and intestinal lining to heal itself. In over 40,000 annual cases, Americans must turn to surgery to alleviate problems related to ulcers.     Smoking and heavy alcohol consumption can increase the risk of developing ulcers or gastritis, as both activities wear on organ linings. Medication including Tylenol and Advil can weaken stomach lining when taken over long periods of time.     Stress rarely leads to ulcers, unless there are existing conditions that prohibit eating or cause frequent vomiting and increased stomach bile. However, an increase in acid can add to the likelihood of ulcer development in the presence of H. pylori. Talk to your doctor if you think you may have an ulcer, and ask him or her to test you for H. pylori. Additional information regarding H. pylori and its effects can be found at The Center for Disease Control’s website: www.cdc.gov.

Get the Skinny on The Parkinson’s Patch Liz Wall, Membership Coordinator Published July 12, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    Parkinson’s is a disease in which the central nervous system is affected in an increasingly degenerative manner. Brain cells normally produce a chemical called dopamine to help control the body’s movements. Parkinson’s results in the deterioration of these dopamine producers and the constriction of the pathways on which the chemical is spread to other parts of the brain. The end results are symptoms that affect motor skills, mood, behavior, cognitive skills, and sensation.     Parkinson’s disease (PD) can be difficult to diagnose, as many of its symptoms are attributed to aging. There are tests used to determine the presence or absence of Parkinson’s, but even MRIs can appear normal in someone affected with PD. The most common symptoms seen first in Parkinson’s patients are tremors in resting arms or legs, depression, rigid muscle tone, shuffling feet, poor posture, slowed reflexes and a general digression of motor skills.     Until recently, the most common treatment for Parkinson’s was a medication called Levodopa or L-dopa. Though L-dopa is changed into dopamine in the brain, little of the chemical is absorbed where the brain needs it to function properly. This makes the side-effects of L-dopa difficult to predict and users report a noticeable increase in Parkinsonian symptoms as the drug wears off. To combat this problem, a patch has been created to continuously distribute Rotigotine.     Rotigotine is a new drug that provokes the same responses in the body as dopamine.     This daily Parkinson’s patch, called Neupro, was approved by the FDA in May of this year. Patients who helped test the patch showed immediate improvement and experienced manageable side affects, if any. Perhaps patients are responding more positively to Neupro than to L-dopa treatments because of the method in which the drug is administered. Our bodies naturally produce dopamine in small, steady quantities which is mimicked by the controlled release of Neupro.     More information on the side effects, interactions and indications of these drugs is available at www.neupro.com and www.levodopa.com. For more details of the causes, symptoms and treatments of Parkinson’s, please visit with your doctor; or go to The National Parkinson Foundation at www.parkinson.org.

Get the Skinny on Summer survival: made in the shade Liz Wall, Membership Coordinator Published July 5, 2007 Comprehensive Physical Therapy and Bandera Fitness 3456 Hwy. 16 South 830-796-3447    The summer can be a daunting time for those attempting to lead a more active lifestyle. The Hill Country heat can drain even the most determined person’s energy and hydration. There are multiple options for those looking to improve their lifestyles through better health and nutrition during summer.     Increased heat and humidity will drive most people to drink – drinking more water, that is. The benefit of increased hydration is the ease with which your body can flush toxins and fats out of your system. Organ processes are improved, filtration in the liver and kidneys is eased, muscles function more efficiently and your body stays cooler.     Summer can also mean an increase in travel, and therefore, an increase in fast foods or pre-packaged meals. These foods are typically riddled with sodium and preservatives, not to mention more fat than they’re worth. By choosing water over sugary sodas you will assist your system in ridding itself of those extra unnecessary additions. Summer also offers a variety of fruits and vegetables which contain antioxidants, vitamins and amino acids important for organ functions and repair.     Summertime activity brings another concern to light other than hydration. Correctly applying sunscreen with sufficient SPF is key to saving your skin from sun damage. The damaging effects of UV rays are not limited to cancer; though cancer occurrence rates continue to increase by at least 3 percent annually since the early 1980s. SPF (sun protection factor) is rated by the number immediately following those initials.     Many consumers are misled, thinking that a higher SPF means longer and stronger protection against sunburn. SPF 15 typically blocks 94 percent of UVB rays; while SPF 30 blocks about 97 percent of the same. All sunscreens need to be reapplied after swimming, sweating or toweling off; and many cannot offer much protection beyond two hours, regardless of activity level. Look for sunscreens that are higher than SPF 15 and contain UVA blockers (such as avobenzone and octocrylene). These two ingredients help block UVA rays, which can cause cancer and premature aging of skin.     Since daylight is lingering until 9 pm, take advantage of the drop in temperature to participate in some evening exercise. Walking can be an effective activity and lends itself well to visitation. Having more daylight after a day’s work can mean time enough for fishing, walking, hunting, swimming, hiking, biking … you name it! If you have children, utilize this extra evening light to impress positive healthy habits upon them.     If the heat becomes too oppressive, there are several ideas for indoor activity that beat a couch potato marathon. Exercise videos are available in a myriad of activities and experience levels. They also offer an entertaining alternative to home gym equipment. Children love to be included in the work-out, and this makes for more family fun. There are also several fitness centers and area organizations that offer cooler activity options – from indoor pools to exercise classes.     Getting fit as a family allows you to spend time together, improving your quality of life in more ways than one. Whether you have young children or not, family fitness applies to those closest to you. Spending time with friends and (sometimes) relatives can be fun and healthy.     Exercise also releases endorphins, which cause euphoria to different degrees. Maybe that’s why my grandmother used to force my two uncles to box (to the delight of the entire neighborhood) when they were angry with one another. Regular activity is easier and more exciting with the support of someone you know. I don’t necessarily endorse my Nana’s program, but it worked for my young uncles Jim and Ben! For more summer health and safety information, please visit MSN Health and Fitness and NativeRemedies.com for summer travel tips.

Fitness first for summertime festivities By Hana Manal BCC Staff Writer Published June 28, 2007 Comprehensive Physical Therapy offers a variety of relaxing and workout-related classes. Photo by Liz Wall Medina Lake Fitness has new state of the art cardiovascular equipment like the Precor Elliptical. Staff Photo by Hana Manal Staff Photo by Hana Manal Staff Photo by Hana Manal    Whether struggling to fit into that summer swimsuit, or finally deciding on a healthy lifestyle change, sever