Blood Pressure

What is Blood Pressure ?

Blood pressure is a measure of the pressure of the blood in the circulatory system. It is composed of two numbers – systolic and Diastolic blood pressure.

• Systolic – When your heart beats, it squeezes and pushes blood through your arteries to the rest of your body. This force creates pressure on those blood vessels that help move the blood throughout your body. A normal systolic blood pressure is below 120.
• Diastolic – The pressure in the arteries when the heart rests is the bottom number on the reading. This is the time when the heart fills with blood and receives oxygen. A normal diastolic blood pressure is lower than 80.

How can I lower my blood pressure ?

The changes listed below might sound like a lot, but don’t worry – you don’t have to change everything all at once. Choose one specific thing to change and try doing it consistently for a while. If it works for you, keep doing it until it becomes a habit. If it doesn’t work for you, choose something else to try – don’t give up!

• Lose Weight – To lose weight, you have to either eat less or move more – if you do both of those things, it’s even better!
• Healthy Diet – There is no single diet that is right for everyone. It is important to limit or avoid sugar, meats, and refined grains (found in white bread, white rice, most forms of pasta and most packaged snack foods). In general, a healthy diet can include: Fruits, vegetables, whole grains, beans, peas, lentils, chickpeas, walnuts, almonds, unsalted peanuts, fat-free or low-fat milk and milk products.
• Decrease salt (sodium) intake – Many people think that eating a low-sodium diet means avoiding the salt shaker and not adding salt when cooking. The truth is, not adding salt will only help a little – almost all the sodium you eat is already in the food you buy at the grocery store or at restaurants. Avoiding processed foods is the best way to reduce salt intake!
• Avoid excessive alcohol – the CDC suggests that a woman not have more than one standard drink of alcohol a day, and a man not have more than 2 standard drinks of alcohol a day: 12 ounces of beer, 8-9 fl oz of malt liquor, 5 ounce glass of wine, 1.5 ounces of distilled spirits (gin, rum, tequila, vodka,whiskey, etc.)
• Regular physical activity – start out walking short distances a couple times a day and building up to 30 minutes of continuous walking most days of the week.

Lipid Panel

What is a Lipid Panel ?

A lipid panel is a blood test that measure lipids and fatty substances used as a source of energy by your body. Lipids include cholesterol and triglycerides. The lipid panel can help your healthcare provider determine your risk for heart disease and stroke.

Cholesterol

Cells need cholesterol to function. But excess cholesterol in the blood builds up in blood vessels and may lead to hardening of the arteries, heart disease, and stroke. Cholesterol levels are largely determined by genetics. There are some lifestyle factors that can influence your numbers though. There are two main forms of Cholesterol:

• High-Density Lipoprotein (HDL) – is “good” cholesterol. HDL helps keep cholesterol from building up in the arteries. HDL protects against heart disease.
• Low-Density Lipoprotein (LDL) – is “bad” cholesterol. LDL causes build-up or blockages in arteries, increasing your risk of heart disease and stroke

Triglycerides

Triglycerides may contribute to hardening of the arteries and increase the risk of stroke. Triglyceride levels can be increased by ingesting high amounts of simple sugars, saturated and trans fats. High triglyceride levels are often a sign of other conditions that increase the risk of heart disease, strokes, obesity, and metabolic syndrome – a cluster of conditions that include too much fat around the waist, high blood pressure, high triglycerides, high blood sugar, and abnormal cholesterol levels.

How to lower your LDL and Triglyceride numbers:

• Cut the sugar – intake should be less than 5% of daily calories. The largest source of sugar in the American diet are soda and other sugar-sweetened beverages, one way to restrict your sugar intake is to drink no more than three 12-ounce cans a week.
• Stock up on fiber – instead of consuming sugar and other refined carbohydrates, focus on more fiber-rich foods, such as vegetables, fruits, and whole grains.
• Limit fructose – the best way to decrease the intake of fructose is to avoid table sugar and high-fructose corn syrup.
• Eat a moderately low-fat diet with healthy fats – It is important to consider the type of fat that you eat. Cut back on saturated fats found in red meat, poultry fat, butter, cheese, milk, coconut and palm oils. Trans fats such as those in shortening and margarine should be kept to a minimum. These unhealthy fats should be replaced with mono-unsaturated fats such as canola and olive oils.
• Omega-3 Fatty Acids – Fatty fish such as salmon, herring, sardines, lake trout, and albacore tuna are abundant in omega-3 fatty acids – a type of fat that is actually good for you! If fresh fish is not an option, check with your doctor to see if omega-3 supplements are right for you.

How to raise your HDL numbers:

• Exercise – Many different types of exercise are effective at raising HDL cholesterol, including strength training, high-intensity, and aerobic exercise. Exercise at least 30 minutes most days of the week.
• Quit Smoking – Beyond heart disease and lung cancer, smoking causes a suppression of HDL cholesterol. Studies have shown no significant difference in HDL levels between former smokers and people who have never smoked. So quit now!
• Decrease body weight – If you are currently overweight, by losing even a few pounds can increase your HDL cholesterol numbers. For every 6lbs of weight lost, HDL can increase by 1 mg/dl
• Eat healthier fats – Try to incorporate more avocado, olive oil, nuts, and salmon into your diet and decrease the intake of fatty red meat, poultry with skin, cream, butter, and cheese.
• Reduce refined carbohydrates – try replacing your white bread and sugar with sprouted breads and fruit.
• Decrease alcohol consumption – overdoing it on alcohol consumption has never helped anyone’s general status. Moderate to high alcohol consumption has been linked to higher levels of HDL cholesterol.

Hepatitis C

What is Hepatitis C ?

Hepatitis C is a disease cause by a virus that infects the liver. If left untreated, it can lead to cirrhosis, liver cancer, and liver failure. Anyone can get Hepatitis C, although more than 75% of adults that are infected were born between 1945 & 1965. The symptoms for Hepatitis C can disappear, so many people go untreated and develop chronic hepatitis C. Diagnosis usually occurs by accident when a patient has a routine check-up or when their blood is tested before donation. The only way to know, if someone is infected, is by getting a Hepatitis C Antibody Test.

How is Hepatitis C spread ?

Hepatitis C is not spread by casual contact such as hugging, kissing, sneezing, coughing, or sharing food or drink. You can get Hepatitis C by coming into contact with the blood of someone who has Hepatitis C. The most common ways the virus spread are:

• Sharing needles, syringes, or other equipment to inject drugs.
• Needle stick injuries in health care setting.
• Being born to a mother who has Hepatitis C.
• Sharing personal care items that may have come into contact with another person’s blood, such as razors or toothbrushes.
• Having sexual contact with a person who is infected. Although transmission through sexual contact is low, the risk increases for those who have multiple partners.

Is there a cure ?

For many people treatments are available that can cure Hepatitis C and prevent liver damage, cirrhosis, and even liver cancer. Hepatitis C can be cured by taking an antiviral medicine. The correct combination of antivirals is decided by your doctor or a specialist. Those diagnosed with Hepatitis C should prevent further damage to their liver by avoiding alcohol, illegal drugs, and certain medications that can be hard on your liver.

Why are people born between 1945 and 1965 more likely to have hepatitis C ?

No one is 100% sure why people born between 1945 and 1965 are at higher risk for Hepatitis C. The virus was discovered in 1989 and since then screening and safety practices have been put into place to safeguard against infection. People infected with Hepatitis C before control standards were put into place may have never been screened and no longer show symptoms. The CDC now recommends that anyone born from 1945 through 1965 get tested for Hepatitis C.

Hepatitis B

What is Hepatitis B ?

Hepatitis B is an infection of your liver. It can cause scarring of the organ, liver failure, and cancer. It can be fatal if it isn’t treated.

It’s spread when people come in contact with the blood, open sores, or body fluids of someone who has the hepatitis B virus.

It's serious, but if you get the disease as an adult, it shouldn’t last a long time. Your body fights it off within a few months, and you’re immune for the rest of your life. That means you can't get it again. But if you get it at birth, it’ unlikely to go away.

What are the Symptoms of Hepatitis B ?

When you’re first infected, the warning signs include:

• Jaundice.- Your skin or the whites of the eyes turn yellow, and your pee turns brown or orange.)
• Light-colored poop
• Fever
• Fatigue that persists for weeks or months
• Stomach trouble like loss of appetite, nausea, and vomiting
• Belly pain

Symptoms may not show up until 1 to 6 months after you catch the virus. You might not feel anything. About a third of the people who have this disease don’t. They only find out through a blood test.

What causes Hepatitis B ?

It’s caused by the hepatitis B virus.

How do you get Hepatitis B ?

The most common ways to get hepatitis B include:

• Sex : You can get it if you have unprotected sex with someone who has it and your partner’s blood, saliva, semen, or vaginal secretions enter your body.
• Sharing needles : The virus spreads easily via needles and syringes contaminated with infected blood.
• Accidental needle sticks : Health care workers and anyone else who comes in contact with human blood can get it this way.
• Mother to child : Pregnant women with hepatitis B can pass it to their babies during childbirth. But there’s a vaccine to prevent newborns from becoming infected.

How is Hepatitis B Diagnosed ?

If your doctor thinks you have it, he’ll give you a complete physical exam. He’ll test your blood to see if your liver is inflamed. If you have hepatitis B symptoms and high levels of liver enzymes, you’ll be tested for:

• Hepatitis B surface antigen and antibody (HBsAg) : Antigens are proteins on the hepatitis B virus. Antibodies are proteins made by your immune cells. They show up in your blood between 1 and 10 weeks after exposure. If you recover, they go away after 4 to 6 months. If they’re still there after 6 months, your condition is chronic.
• Hepatitis B surface antibody (anti-HBs) : These show up after HBsAg disappears. They’re what make you immune to hepatitis B for the rest of your life.

If your disease becomes chronic, your doctor might take a tissue sample from your liver, called a biopsy. This will tell him how severe your case is.

How is Hepatitis B Treated ?

If you think you’ve been exposed to the virus, get to a doctor as soon as possible. The earlier you get treatment, the better. He’ll give you a vaccine and a shot of hepatitis B immune globulin. This protein boosts your immune system and helps it fight off the infection.

If you do get sick, your doctor may put you on bed rest to help you get better faster.

You’ll have to give up things that can hurt your liver, like alcohol and acetaminophen. Check with your doctor before taking any other drugs, herbal treatments, or supplements. Some of them can harm this organ, too. Also, eat a healthy diet.

If the infection goes away, the doctor will tell you you’re an inactive carrier. That means there’s no more virus in your body, but antibody tests will show that you had hepatitis B in the past.

If the infection is active for longer than 6 months, he’ll tell you that you have chronic active hepatitis B. He may prescribe some of these medications to treat it:

• Entecavir ( Baraclude ) : This is the newest drug for hepatitis B. You can take it as a liquid or tablet.
• Tenofovir (Viread) : This drug comes as a powder or tablet. If you take it, your doctor will check often to make sure it doesn’t hurt your kidneys.
• Lamivudine (3tc, , Epivir A/F, Epivir HBV, Heptovir) : It comes as a liquid or tablet you take once a day. Most people don’t have a problem with it. But if you take it for a long time, the virus might stop responding to the drug.
• Adefovir dipivoxil ( Hepsera ) : This drug, which you take as a tablet, works well for people who don’t respond to lamivudine. High doses can cause kidney problems.
• Interferon alfa ( Intron A, Roferon A, Sylatron) : This medicine boosts your immune system. You take it as a shot for at least 6 months. It doesn’t cure the disease. It treats liver inflammation. Long-acting interferon, peginterferon alfa2a (Pegasys, Pegasys Proclick) can also help. This drug can make you feel bad all over or depressed, and it can and zap your appetite. It also lowers your white blood cell count, which makes it harder to fight off infection.

What are the Complications of Hepatitis B ?

Chronic hepatitis B can lead to:

• Cirrhosis or scarring of the liver
• Liver cancer
• Liver failure
• Kidney disease
• Blood vessel problems

Hepatitis B and Pregnancy

If you’re pregnant, you might pass the virus to your baby at birth. It’s less likely to happen during your pregnancy.

If your baby gets the virus and isn’t treated, he could have long-term liver problems. All newborns with infected mothers should get hepatitis B immune globulin and the vaccine for hepatitis at birth and during their first year of life.

How do you prevent Hepatitis B from Spreading ?

To help keep a hepatitis B infection from spreading:

• Get vaccinated (if you haven’t already been infected).
• Use condoms every time you have sex.
• Wear gloves when you clean up after others, especially if you have to touch bandages, tampons, and linens.
• Cover all open cuts or wounds.
• Don’t share razors, toothbrushes, nail care tools, or pierced earrings with anyone.
• Don’t share chewing gum, and don’t pre-chew food for a baby.
• Make certain that any needles for drugs, ear piercing, or tattoos - or tools for manicures and pedicures - are properly sterilized.
• Clean up blood with one part household bleach and 10 parts water.

Can I get it from Blood Transfusions ?

Donated blood is tested for the virus, so your chances of getting the disease from a transfusion are low. Any infected blood is discarded.

Who should get the Hepatitis B Vaccine ?

All newborn babies should get vaccinated. You should also get the shot if you:

• Come in contact with infected blood or body fluids of friends or family members
• Use needles to take recreational drugs
• Have sex with more than one person
• Are a health care worker
• Work in a day care center, school, or jail

Is Hepatitis B Curable ?

There is no cure for hepatitis B. But again, it often goes away in a few months, and it sometimes disappears in people who have a chronic case of the disease.

What’s the Prognosis for Hepatitis B ?

Your doctor will know you’ve recovered when you no longer have symptoms and blood tests show:

• Your liver is working normally
• You have hepatitis B surface antibody

But some people don't get rid of the infection. If you have it for more than 6 months, you’re what’s called a carrier, even if you don’t have symptoms. This means you can give the disease to someone else through:

• Unprotected sex
• Contact with your blood or an open sore
• Sharing needles or syringes

Doctors don’t know why, but the disease does go away in a small number of carriers. For others, it becomes what’s known as chronic. That means you have an ongoing liver infection. It can lead to cirrhosis or hardening of the organ. It scars over and stops working. Some people also get liver cancer.

If you’re a carrier or are infected with hepatitis B, don’t donate blood, plasma, body organs, tissue, or sperm. Tell anyone you could infect -- whether it’s a sex partner, your doctor, or your dentist - that you have it.

PSA Screening

What is the PSA test ?

The Prostate Specific Antigen (PSA) Test is a blood test used to screen for prostate cancer in men 40 & older. The prostrate is a walnut-sized gland found only in males, located between the bladder and penis, and in front of the rectum. The prostate secretes fluid that nourishes and protects sperm. The cells in the pancreas create a the PSA protein. The test measures the amount of PSA in your blood – High levels of PSA may indicate the presence of prostate cancer. However, many other conditions, such as an enlarged or inflamed prostate, can also increase PSA levels.

Do I need to be tested ?

The American Society of Clinical Oncology (ASCO) and the American Urological Association (AUA) recommends that men 40 years of age and up be screened regularly. Ultimately, it is the patient’s choice whether they get tested and the decision should be made based on the individuals risk, overall health, and life expectancy, as well as the desire for treatment if diagnosed with prostate cancer.

Benefits of Prostate Screening

• Screening can help identify cancer early on, when treatment is most effective.
• A normal PSA blood test combined with a digital rectall exam (provided by a primary care physician or a specialist), can help reassure there is no cancer present.

Risks of Prostate Screening

• Prostate cancer can be a slow growing cancer and may never truly affect the patient. Finding prostate cancer may not improve health or help a man live longer.
• False-negative & false-positive test results can occur.

Weight Loss

Weight Loss Goals

Goals need to be as specific as possible. Thinking about the vague thought of just “losing weight” will fail to keep you driven and empowered. Specify your thoughts about what you want to achieve and why you want to do it. Setbacks are to be expected during weight loss but it is important to stay motivated, patient, and consistent. Utilizing a buddy system or rewarding yourself when you hit a milestone are good ways to check in on your progress. Be SMART about your weight loss goals. S – Specific, M – Measurable, A – Accountable, R – Realistic, T – Time frame!

Healthy habits that encourage weight loss

• Adequate amounts of sleep – Being well rested and alert will aid in the weight loss process. Lack of sleep increases the stimulus to consume more food and increase appetite-regulating hormones. According to the CDC, more than 35% of people are sleep deprived.
• Keep a food and physical activity journal – Keeping a diet record helps you become more mindful of what you are eating, how much you are eating, and whether or not you are meeting your calorie and nutrient goals. Recording foods directly into an online calorie counter helps you see the immediate benefit of choosing what to eat. Because you have to enter the amount of food you eat, it helps to keep you accountable for your portion sizes. The calorie difference between portion sizes become striking when high calorie (usually high fat) foods or beverages are involved (ex/ soda, french fries, baby back ribs, etc.).
• Eat breakfast everyday and do not skip meals – Skipping meals can lead to extreme over-eating, and poor food choices. Despite everything you’ve heard about “calories in, calories out,” the links between meal skipping can be tricky. Skipping meals tricks your body into thinking it is a fat storing machine. Fuel your body every 2 hours with healthy meals and snacks. A wonderful tip for keeping your body fueled is to keep healthy choices with you at all times. Studies show that people who carry healthy snacks with them are more likely to curb their hunger and less likely to supplement the days food sources with fast food or unhealthy choices.
• Eat protein foods first to help feel food sooner – Eating salads with a source of healthy fats (ex/ avocado, nuts, quinoa, beans, eggs, chicken, or salmon) has many great benefits. Protein and fats take a longer time to digest, which means they’ll promote feelings of fullness, and in turn have an appetite-suppressing effect.
• Drink at least 8 cups of water per day – Human beings need water to survive. Water is a vital component in all aspects of the development, operations, and maintenance of your body. Although water needs vary from person to person, Preventative Health recommends drinking and average of 64 oz of water everyday.
• Fiber rich meals and snacks – Believe it or not you can make great strides of progress by eating delicious, filling, foods that will keep you satisfied all day long. The same nutrient associated with keeping our digestion regular is also a powerful hunger zapper. By filling you up with fewer calories and slowing the rate at which you digest, high fiber foods will keep you satiated longer.
• Increase your physical activity – work towards 30-90 min of moderate intensity activity most days of the week. Schedule your exercise on your calendar and integrate more exercise into your daily routine (ex/ take the stairs, park further away at the store). If the weather is bad, don’t skip the activity adjust to it (ex/ walking at the mall instead of outdoors). Avoid boredom during your workouts by listening to music and varying what kind of exercise you do. Wear a fit tracker to help motivate you and see how active you really are!

Tips for Serving Size

• 3 oz meat, poultry, or fish is approximately the size of a “deck of cards”
• 1 oz. of cheese is equivalent to 4 playing dice, 1 mozzarella stick
• 1 serving of fresh fruit is approximately the same size of a tennis ball
• 3 oz. of baked potato is approximately the size of a
• Use measuring cups to measure both dry and liquid food. This will help you learn what a serving size looks like.

Empty Calorie Foods Highin fa & Sugar, Low in Nutrients

Beer, Cake, Chocolate, Coconut, Cookies, Cream, Croissants, Cream Cheese, Cream Sauce, Donuts, Frosting, Fried Foods, Honey, Gravy, Jam, Jell-O, Liquor, Jelly, Pies, Pastries, Shakes, Sherbet, Soda, Sweet Rolls, Ice Cream, Syrup, Tartar Sauce, Wine

Free Foods 20 Calories or Less per Serving

Broth, Coffee, Tea, Diet Soda, Fat Free Dressing, Fat Free Mayonnaise, Garlic, Lemon, Lime, Mineral Water, Salsa, Spices, Sugar Free Gelatin, Sugar Free Syrup, Sugar Substitutes, Sugar Free Jam or Jelly, Vinegar

Weight Management Resources

Habits Not Diets: The Secret to Lifetime Weight Control | James Ferguson and Cassandra Ferguson. Bull Publishing. 4th edition. 2003. ISBN 0923521704

The American Dietetic Association’s Complete Food and Nutrition Guide | Roberta Larson Duyff. Wiley, 2nd edition. 2002. ISBN 0471441449

The Essential Eating Well Cookbook: Good Cars, Good Fats, Great Flavors | Patsy Jamieson, Editor. Countryman, re-printed. 2006. ISBN 0881507016

The Step Diet: Count Steps, Not Calories to Lose Weight and Keep it off Forever | James Hill, John Peters, Bonnie Jortberg, and Pamela Peeke. Worman Publishing Company, Bk & Acces edition. 2004. ISBN 0761133240

The Healthy Weigh: A Practical Food Guide | Maureen Callahan. American Dietetic Association. 1991. ISBN 0880910852

TOPS | Take Off Pounds Sensibly

Overeaters Anonymous

Weight Watchers

Better Homes and Gardens Kitchen

Betty Crocker

Vegetarian | www.vrg.org, www.fatfree.com

American Dietetic Association

American Heart Association

Nutritional Analysis from University of Illinois

Weight Loss | www.cyberdiet.com, www.shapeup.org, www.ediets.com

USDA Food Composition Data

USDA Food Pyramid

National Weight Control Registry