LPN to RN Blog

Archive for September, 2009

Bones are some of the most important things in your body. They provide you with support, structure, and protection. Also, if it were not for bones, your muscles would also be useless because bones provide muscles with anchor points that allow you to flex your muscles and lift your arms, legs, fingers, and toes. This is why keeping your bones healthy and strong now is so important, especially since the aging process will take an unavoidable toll on your bone health.

Healthy bones are resilient. They are living things, which means that if you break a healthy bone, such as if you were to break your leg, it will eventually heal again, allowing you to resume your normal activity where the injury once was. However, if you break a weak and brittle bone, your injury will take much longer to heal – if it heals at all. In addition, weak and brittle bones are much more prone to breaking or fracturing than healthy bones, which are stronger and denser. As you age, your bones will inevitably weaken, especially if you suffer from osteoporosis, which is a condition that leads to a loss of bone mass and bone tissue, turning your bones from solid to brittle and porous. The key to lessening the impact of bone loss is to bulk up your bones today as much as possible.

One of the best ways to ensure bone health is to get plenty of calcium in your diet. Calcium is found in most dairy products, such as yogurts and cheeses, as well as in collard greens and almonds. You can find a list of the delicious calcium-rich foods that you can integrate into your diet on this International Osteoporosis Foundation webpage. Certain vitamins also aid in calcium absorption, such as Vitamin D. This is why milk is typically fortified with Vitamin D these days. So if you are buying a new gallon of milk, consider buying one that has been fortified with the vitamin in order to get the most calcium out of it. In addition to adding more calcium into your diet, dial up your daily dose of weight-bearing physical activity. These activities include running, jumping, and weight lifting, which all help to build up bone strength.

Though all people experience some bone loss as they age, you can limit the effects of such loss by keeping your bones as healthy and strong as possible today.

You may think that pregnancy is a time to sit on your laurels and eat bon-bons all day, but the reality of pregnancy couldn’t be farther from the truth. A healthy pregnancy is an active pregnancy, and as long as you have your doctor’s approval, you should enjoy as much physical activity as you can. Staying active while you’re pregnant will help you enjoy a shorter, easier labor, and make post-partum energy and weight loss significantly easier to deal with. Working out while you’re pregnant can also improve your baby’s health, offering lower levels of obesity and a love for physical activity before your baby is even born! Here are some activities that are ideal for moms to be.

Swimming is a pregnant woman’s best friend, especially in the summertime. You can get great cardiovascular exercise, take the weight off your joints, and beat the heat of the day. Swimming will allow you to exercise major muscle groups while still keeping cool. And as an added bonus, you’ll feel weightless in the water even though you’re carrying extra pounds in pregnancy.

Walking is a great exercise for pregnant women as well. It’s low-impact, and easy to do just about anywhere. All you need is a safe place to walk and some supportive shoes, and you can take steps toward a healthy pregnancy. Try walking early in the morning or late in the evening with your partner or a friend to beat the heat of the day.

Stretching can make a pregnant body feel so good. Your joints will be tested during pregnancy, and your muscles may be under extra strain. Stretching will help keep you limber and relaxed, and help relieve some of your muscle strain. Stretching in the evening before bed may also help you get a better night’s sleep.

Like stretching, yoga is a great way to stay flexible while pregnant. Enjoy a prenatal workout class or video to get a good stretch and workout at the same time. You may even learn some poses that are therapeutic for pregnancy-related ailments, as well as poses that can help you get through labor.

Pregnancy is a great time to focus on the great health benefits of exercise. Take the time to support you and your baby’s health with a regular exercise regimen. Your body will thank you later!

On Twitter, you can find experts in just about everything-social media, business, education, and more. And there are plenty of health experts to be found on the service as well. Read on to learn about 100 of the best health experts on Twitter today.

Doctors

Get information straight from doctors on Twitter.

1. @brianmarshall: Brian Marshall is an ER physician.
2. @PLAYTHISWAY: Dr. Jen is a pediatrician and mom to two sets of twins.
3. @Dougpmd: Check out @Dougpmd to find information on women’s health.
4. @benadkins: Ben Adkins is a doctor, writer, and entrepreneur.
5. @DrJennyK: Follow Dr. Jenny, a physician consultant and experienced healthcare executive.
6. @kevinmd: Kevin Pho, MD, offers physician commentary on Twitter.
7. @KristieMcNealy: Kristie McNealy is an MD and medical blogger.
8. @JoLynnHawthorne: Jo Lynn Hawthorne is an experienced OB/GYN who is interested in weight loss management.
9. @drdownes: Dr. Barbara Downes is a chiropractor, sports physician, and more.
10. @drjoesDIYhealth: Joe Kosterich is a doctor who talks about health on Twitter.
11. @DrWesYoung: Follow Wes Young, a Hawaii-based medical doctor.
12. @DrJennifer: Dr. Jennifer Howard is a PhD licensed psychotherapist.
13. @DrJunger: Alejandro Junger MD is an open minded doctor and cardiologist.
14. @WRY999: Bill Yates is a physician interested in clinical neuroscience.
15. @joemd: Joe is a physician and consultant for doctors.
16. @DocRob: Doc Rob is a modern health and lifestyle consultant as well as a natural health doctor.
17. @music4surgery: Dr. Alice H. Cash is a clinical musicologist who helps surgical patients with music.
18. @timlawler: Tim Lawler is a physician in the Navy.
19. @DrJosephKim: An MIT engineer, physician, and technology educator, Dr. Joseph Kim is interested in public health and continuing education for healthcare professionals.
20. @synaura: Dr. Elan Colen is a physician and entrepreneur.
21. @JohnLLeRoyJrMD: You can learn about plastic surgery from John L. LeRoy Jr, MD.
22. @danielvnw: This physician is interested in science, medicine, and traveling.
23. @drarvay: Learn about comprehensive health from Dr. Arvay.
24. @BernardHarris: Dr. Bernard Harris is a physician and former astronaut who was the first African American to walk in space.
25. @DoctorRobin: Doctor Robin is an integrative physician.
26. @DougBench: Doug Bench will teach you revolutionary brain science.
27. @DocRob: This doctor is a modern health and lifestyle consultant.

Nurses

Learn about health from these Twitter nurses.

28. @RNconsult: Patricia Jackson has been nursing for 28 years and shares everything she knows.
29. @Richard_RN: This registered nurse likes helping others.
30. @roozeekuh: @roozeekuh is a surgical RN turned entrepreneur.
31. @learae: LeaRae Keyes is a nurse entrepreneur and business coach.
32. @ERNurseJoy: Joy is a nurse who wears many hats.
33. @jpbrady1: Read the tweets of a retired operating room nurse here.
34. @CREATORBLESSED: Patty Hidge is an advanced psych nurse and EFT practitioner.
35. @Ericatwitts: This nurse of a faith-based hospital specializes in med-surg oncology.
36. @sherryfetzer: Sherry Fetzer is an international trainer and nurse practitioner.
37. @carrie722: Carrie Sperlunto is a registered nurse with specialties in invasive cardiology and infusion nursing.
38. @barbaraphillips: Barbara Phillips is a nurse practitioner, practice owner, business coach and health coach.
39. @midwesterndiva: Theresa Atwood is a registered nurse and success coach.
40. @allnurses: allnurses is a leading nursing community online.
41. @nursing_care: Dasha works as a nurse in a home care agency.
42. @dragonden: Tricia is a blogger and an ER nurse.
43. @GingerGOP: Lyz Moore is a nurse practitioner and campaign strategist.
44. @HealingKeys: This RN is a natural healer.
45. @nursewendy: This intensive care nurse is working on a master’s degree in women’s health.
46. @MsFitUniverse: Lisa Donner is a nurse, personal trainer, and a pilates geek.

Mental Health

These professionals focus on mental health.

47. @bayside747: Joe Weaver is a medical health RN.
48. @brainline: Learn about traumatic brain injury from @brainline.
49. @LRothschildPhD: This psychologist works in independent practice.
50. @petequily: Pete Quily is an adult ADHD coach and blogger.

Nutrition & Fitness

Follow these experts to learn about exercise and eating right.

51. @fooddiaryuser: Nancy Rothrock is the creator of SHAPE’s #1 daily food diary.
52. @skinnyjeans: Stephanie Quilao will help you get back in your skinny jeans.
53. @HealthCastleGlo: Gloria is a nutrition expert, registered dietitian, and Editor-in-Chief for HealthCastle.com.
54. @FitnessTown: Take the Thinkfitness Challenge with FitnessTown.
55. @kevingianni: Kevin Gianni is a natural health advocate and author.
56. @JoyceSchnieder1: Joyce Schneider shares health information and recipes.
57. @HighwindFitness: Highwind Fitness promotes, encourages, and educates on fitness, health, and nutrition.
58. @NutritiousFeast: Dina is a registered dietitian offering tips for nutrition, food, and recipes.
59. @themojocoach: Debi Silber is a registered dietitian, personal trainer, and whole health coach.
60. @linda_miner: This registered nutritionist offers advice as a wellness guide.
61. @skwigg: @skwigg is a fitness blogger and dog mom.
62. @marymorcos: Mary Anne Morcos is a physical therapist and health mentor.
63. @John_Louis: John Louis is a massage therapist and the founder and CEO of Acuforce International.
64. @doctorkareem: Doctor Kareem is a physical therapist and fitness professional who burns fat and fixes joints.
65. @PhysicalTherapy: Larry Benz is a physical therapist and founder of MyPhysicalTherapySpace.
66. @ThePilatesPT: Heather Jeffcoat is a mom and physical therapist who’s passionate about women’s health issues.

Disease & Public Health

These Twitter experts are concerned with public health and diseases.

67. @whonews: Learn about world health from the World Health Organization’s official Twitter channel.
68. @John_Hinds: This author of What’s In Your Water? is an entrepreneur and WaterAid supporter.
69. @PublicHealth: The American Public Health Association protects Americans from health threats.
70. @know_cancer: Find cancer related resources from @know_cancer.
71. @diseaseaday: This Twitter account highlights a new disease every day.
72. @BrstCancerNews: Check out @BrstCancerNews to learn about research and treatment of breast cancer.
73. @LIVEOUTLOUDWD: Through LIVEOUTLOUDWD, you’ll be able to learn about diabetes.

News & Magazines

Get the latest in health from these news outlets.

74. @sanjayguptaCNN: Dr. Sanjay Gupta is a neurosurgeon and CNN Chief Medical Correspondent.
75. @goodhealth: Read updates from Health Magazine on @goodhealth.
76. @womenshealth: Learn about womens health from Womenshealth.gov.
77. @WSJHealthBlog: Get news and analysis on health from the WSJ Health Blog’s Twitter account.
78. @SELFmagazine: Check out SELF to find you at your best.
79. @holistic4life: Lauralee Guthrie’s feed explores holistic health news.
80. @MensHealthMag: In this magazine, you’ll get a guide to fitness, health, and more.
81. @theheartorg: Get cardiology news from Heartwire news.
82. @WomensHealthMag: Women’s Health will teach you about looking and feeling great.
83. @health: @health offers health news from Health News Blog.

Wellness

Learn about health and general wellness from these Twitterers.

84. @LifeScript: LifeScript works to make living healthy practical.
85. @HealthyStuff: Check out Health Guru for health, firness, and more.
86. @carolz_place: Carol is passionate about keeping our world safe and finding natural cures.
87. @holistic1: @holistic1 is the founder of the Healing Path Holistic Center.
88. @bewellbuzz: Get the buzz on wellness from @bewellbuzz.
89. @NaturalHealthEd: Here you’ll find a natural health advocate.
90. @lunchboxbunch: Learn how to live a healthy, happy life from @lunchboxbunch.
91. @realwellbeing: Health Wise will help you ind out how to control your health and wellbeing.
92. @ihealthtube: @ihealthtube will show you how to make natural health work for you.
93. oneDivineSPIRIT: Dr. Sheryl Mann is a wellness entrepreneur and retired chiropractor.
94. @MDinfo: Get answers to your personal health questions from experts through @MDinfo.
95. @JohnsHopkins: Follow this Twitter feed to learn about public health and more from Johns Hopkins University.
96. @DrAmorWellness: Amor Santiago is a university professor in public health and prevention.
97. @davesnape: Ask David Snape about health and he’ll send you an answer.
98. @OrganicFreak: @OrganicFreak is dedicated to creating a healthy, organic lifestyle.
99. @GHChealth: Learn about natural health and organic living from GHC Health.
100. @Health_Coach: This coach’s passion is natural healing.

Aside from, well, actual hunger, road trips are one of the biggest trap for getting the munchies. You’re stuck in one place, bored, and trying to stay awake, and watching the road is almost as bad as watching TV when it comes to accidental mindless eating. Sunflower seeds, cheese balls, M&Ms and Skittles all seem like the perfect road trip snacks to pop in your mouth as you speed down the highway. But they’re loaded with calories, bad for your teeth, and might make you feel sick if you eat too many. Lots of traditional healthy snacks are too hard to eat in the car, like yogurt, salad, and even crumbly granola bars, so where’s the balance?

Try prepping snacks before you go. Cut a banana in half and wrap it up to eat later in the car (an entire banana might make you feel gassy, or just too full and sleepy). You can also peel an orange or mandarin, and put the sections in a plastic bag. A half of a peanut butter sandwich will also help you feel satisfied and isn’t as hard to eat as a sandwich you pick up on the go, and air-popped popcorn stored in a plastic, zip-top bag also makes a good — but still healthy — snack when you get an attack of the munchies.

If you just love junk food, don’t bring the whole package. Instead, put a reasonable portion in a plastic container or bag so that you don’t eat the whole box or bag of chips and cookies. Make your own granola or snack mix by measuring out nuts, cereal, a few chocolate or sweet pieces, and dried fruit for variety and to get vitamins and healthy nutrients while you drive. As for beverages, water or vitamin-fortified water and juices will keep you hydrated, which in turn helps you stay energized and focused. Limit caffeine to avoid crashes, and choose diet soda and drinks over calorie-laden, sugar-filled drinks.

Gum is also a good "snack" that keeps your mouth busy and your mind awake if you’re having trouble staying alert, and could be a smart option after indulging in all those snacks.

Snoring is a common affliction. Chances are, you snore, live with someone who snores, or at least know a snorer. It can be an annoyance that interferes with the sleep of loved ones, and even a sign that there are deeper medical issues to deal with. Whatever the case, your snoring needs to be addressed. Here are some of the ways you can deal with it.

Try singing. Sing in the shower, in the car, or with your kids, because it just might help relieve your snoring. Singing is a form of throat exercise, and it can tighten your soft palette to stop your nightly snoring.

Wear nose strips. For some snoring sufferers, snoring is a nasal problem. You may be snoring due to small nostrils or gunk in your sinuses. You can open things up and alleviate your snoring problem by placing strips on your nose each evening.

See a doctor. Your snoring may be a sign of more than just an annoying nighttime problem. You could have issues like sleep apnea, which can stop your breathing in the night, disturb your sleep cycles, and even put you at risk for heart attack. If you think you may have a severe snoring problem or sleep apnea, don’t hesitate to talk to a doctor about it

Sleep on your side. If you sleep on your back, your snoring may be caused by compression in your throat that builds up pressure. Set up pillows to keep you in a sideways position and keep snoring away.

If all else fails, sleep in another room. Snoring can be very disruptive for those who share a bed with you. Your spouse may suffer from sleepless nights spent trying to fall asleep after you’ve begun snoring. Consider sleeping in different beds or even in different rooms to offer your loved one some relief and a good night’s sleep.

Although snoring can be a major annoyance and even a real health problem, you don’t have to live with it. Try these remedies to fix your snoring problem and find nighttime relief.

Nearly everyone has to deal with headaches at some point in their life. Whether it’s brought on by stress, dehydration, health conditions, or anything else, headaches are unpleasant and painful, and all you want to do is make it go away. Although over the counter pain medications are often effective in treating headaches powerfully and quickly, they aren’t always the best solution. Here are a few alternative ways to zap your headache away.

Find out what’s causing your headache and get away from it. You may find that eye strain, smoke, alcohol, or heat is causing your headache, and that removing yourself from the trigger can make your headache go away, or at least keep it from getting worse. Even if you can’t stop your current headache, you can learn to avoid it in the future.

Use ice or heat. Migraine sufferers often enjoy icing the effective area, and it can work for tension headaches as well. Apply an ice pack to the bottom of your neck to see if it makes a difference. You may also find relief in a hot pad, bath, or shower.

Try to take a nap. One way to lose the pain of a headache is to sleep it away. Often, if you can sleep for a while, your headache will be gone by the time you wake up, and you won’t feel the pain while you’re sleeping. If you can’t get to sleep, even just laying down and resting may help you feel a bit better.

Snap out of your funk. You may have a headache from feeling stagnant and sedentary. Get up, drink water, go for a walk, or take a cold shower. Getting active and getting out of your haze just might snap you out of your headache and make you feel better.

Drink water. Many headaches are caused by dehydration. You may not feel thirsty, but a tall glass of water won’t hurt and may banish your headache sooner than you think. Pair your water with coffee or tea for caffeine if you think you’re experiencing a headache from caffeine withdrawal.

Headaches are uncomfortable, but there are a number of things you can do to stop them in their tracks. Try these methods and more to see if you can cure your headache before you have to take an over the counter pain pill.

Many products on the market today are tested on animals, and as a consumer, you may find that you have a problem with that. If you object to animal testing, there’s one very strong thing you can do about it – stop buying products that are tested on animals. Of course, that’s sometimes easier said than done. But with the help of this guide, you can find out how to best avoid products that use animal testing, and stick with cruelty-free products.

First, check the label. Go through your grooming products and take a look at the labels. Do they have a note that says it’s cruelty-free, or not tested on animals? If they do, you’re safe. If not, you’ll need to investigate further. Write down the name of the product and check it out. You can often find out on the product’s website, or by calling and emailing to find out direct from the manufacturer.

Don’t take labels at face value. Most cruelty-free products will have a symbol from groups like Beauty Without Cruelty or PETA. If the product claims to not be tested on animals, but doesn’t display a symbol, be sure to look for more information to make sure that this statement is absolutely true.

Shop at stores that specialize in cruelty-free products so that you won’t have to do much work to find products that are aligned with your beliefs. Often, you’ll find that natural grocery stores will work for this purpose.

Don’t forget medications. Often, drugs like antibiotics and chemotherapy have been tested on animals in the lab first. Talk to your doctor about them, or do your own research to find the drug’s history. If you find that it has been tested on animals, talk to your doctor about alternative brands.

Be wary of genetically modified food. Lots of genetically modified foods, especially those with corn or wheat, will be tested on animals first to ensure that the food doesn’t cause cancer or other problems.

Although it can be a challenge to find products that haven’t been tested on animals, it can be done. Many people these days are more concerned with cruelty-free products, and manufacturers have responded by changing their policies and offering more products that do not use animal testing. Be sure to do your research and be an informed consumer to stop animal testing in its tracks.

Whether you love working out or have to drag yourself to the gym, there’s no sense in going unless you’re going to work your best and hardest to get fit and make the most of the time you spend there. The reality is, however, than many of us aren’t doing all that we can to maximize the benefits of time spent on the treadmill or pumping iron. So how can you get the most from your workouts? It will take a little time and some serious sweat, but optimizing your workouts can be easier than you think.

Making more workout more effective doesn’t mean having to spend hours at the gym. In fact, you can get in a seriously solid, fat-busting and muscle-boosting workout in as little as half an hour if you know what you’re doing. Of course, that’s the bulk of the battle. Since most of use aren’t workout experts, it can help to get advice from those who are. Consult a trainer or do some heavy-duty reading on the subject so you can make educated decisions based on your fitness needs and goals.

While you’ll want to slowly build up your workouts, once you’ve been going at it for a few months you can get the most from your workouts by making them short but intense. The short duration will make you more likely to get to the gym (a half hour seems more appealing than an hour and half) and will ensure you’re actually pushing your body instead of simply coasting through your workout.

Of course, intense doesn’t always have to mean fast, especially when it comes to lifting weights and strength training. You can get a lot more out of your weight lifting sessions if you move through them at a slower pace. That means not just rushing through those bicep curls but slowing them down and feeling every bit of muscle-building burn as you go. Lifting slowly both up and down will ensure you get the maximized benefit from each move you’re making. Additionally, stop using those wussy weights and lift something that actually feels heavy for you. You’ll see much more of an improvement with heavier weights with fewer, slower reps than with lighter weights.

How you structure your workout can also have a big effect on how much it helps your body. Doing circuits, or short sets of exercises that work differing muscle groups, is one of the best ways to allow you to get a total body workout with the greatest benefit. Additionally, you can try doing exercise that works more than one muscle group at a time if you’re really short on time and want to get a good workout in.

Finally, one of the best ways to get more from your workouts is to make them fun. If you do the same things over and over or just plain hate your workouts, you won’t want to go and you’ll be bored. Make them fun, mix them up, involve friends and learn how to enjoy getting fit no matter how you go about doing it.