Simple tips to help pancreatic cancer patients eat well

Simple tips to help pancreatic cancer patients eat well

Simple tips to help people with pancreatic cancer eat well

(BPT) – What should you make for dinner? Most people ask that question at least once a week. For people with pancreatic cancer, however, daily meal-planning comes with particular challenges, such as ensuring they get enough nutrition and managing issues from their cancer or treatment. If you have pancreatic cancer or care for someone who does, you probably know that it’s not always easy to obtain the nutrients needed.

Strategies to promote better digestion and less nausea including consuming small, frequent meals; separating the consumption of beverages and food; and eating slowly. Those symptoms and others, such as loss of appetite and abdominal pain/cramping, are commonly faced by many people with pancreatic cancer as a result of their cancer or treatment and can interfere with getting much needed nutrients.

Additional tips include keeping a food diary to help identify foods that may be triggering pain, discomfort or indigestion, and keeping your mouth clean and healthy with frequent brushing and a simple homemade mouth rinse consisting of 4 cups of water, 1 teaspoon salt, and 1 teaspoon baking soda, to be prepared daily.

“Cooking. Comfort. Care. Nourishment for the Pancreatic Cancer Fight” is an educational program that highlights the unique nutritional issues faced by people living with pancreatic cancer and provides strategies, like those above, to help them. The program, sponsored by Celgene and developed in conjunction with culinary expert Chef Michael Ferraro, the Pancreatic Cancer Action Network, and Meals to Heal, offers tips for managing nutritional challenges, recipes specially developed for people with pancreatic cancer, and how-to videos.

“I jumped at the opportunity to be a part of this program because there’s no reason that people with pancreatic cancer shouldn’t have tasty, nutritious food that is easy to prepare,” says Chef Ferraro, who witnessed firsthand the nutritional challenges resulting from pancreatic cancer after his mother was diagnosed.

Ferraro worked with registered oncology dietitian Jessica Iannotta at Meals to Heal to create Turkey Sweet Potato Hash, a nutrient-dense dish that is a good source of protein and B vitamins, that can help boost energy – especially important because of the fatigue that patients can experience. In addition, the cooked apple and sweet potato provide fiber that is easily tolerated and full of antioxidants like beta-carotene and quercetin.

Simple meals like shakes and smoothies are often helpful ways for people with pancreatic cancer to get the nutrients they need. A Peaches and Cream Smoothie combines the potassium and fiber benefits of peaches and bananas along with soluble fiber from rolled oats, which can help alleviate loose bowel movements and promote regularity. Protein powder can be added for additional nutritional value, if approved by a patient’s healthcare team.

Visit www.pancan.org/cooking-comfort-care and www.Pinterest.com/Celgene to view the recipes and additional tips. There are also videos of Chef Ferraro and Jessica Iannotta demonstrating how to prepare these and other dishes as well as offering ideas on ways to adjust the recipes.

The Cooking. Comfort. Care. Nourishment for the Pancreatic Cancer Fight program was created by Celgene Corporation in collaboration with the Pancreatic Cancer Action Network, Meals to Heal and Chef Michael Ferraro. The recipes and tips featured were developed by registered dietitians who are board-certified specialists in oncology nutrition, along with Chef Ferraro. The content is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Talk to your healthcare team for nutritional advice or specific questions you have about managing your condition or that of a loved one.

Healthy tips and advice for lowering your risk of heart disease

Healthy tips and advice for lowering your risk of heart disease(BPT) – Every year in the United States, about 600,000 people die of heart disease – that’s one in every four deaths. Coronary heart disease (CHD), which can lead to heart attack, remains the most common type of heart disease amongst Americans – killing nearly 380,000 annually. What’s more – heart disease does not discriminate by race or gender and people of all ages and backgrounds may be at risk.

There are a number of conditions that can lead to heart disease, such as diabetes and high cholesterol. Despite these alarming statistics, the risk factors of CHD are preventable with the help of various lifestyle changes and, when needed, medication. Whether it be a slight change in your diet or incorporating a new form of exercise into your daily routine, taking steps toward reducing your risk is simple and shouldn’t be overlooked.

High blood pressure, high LDL (bad) cholesterol and smoking are three major risk factors for CHD.  One half of all Americans have at least one of these three risk factors.

Not sure where to start? Check out this list of tips and see what lifestyle modifications you can make to improve your overall heart health:

* Discover your true risk – There is a strong relationship between low-density lipoprotein cholesterol (LDLc) – also known as the bad cholesterol in the body – and heart disease; however, LDLc only accounts for 30 percent of the risk. The remaining 70 percent represents other risk factors not identified by a simple cholesterol test. Determine your risk by asking your doctor about comprehensive lipid testing, such as the VAP + Lipid Panel(R), which evaluates the complete lipid picture – not only cholesterol, but triglycerides and hereditary genetic lipid risk factors as well. With an accurate and comprehensive cholesterol analysis your clinician can identify your risks and create a personalized and effective treatment program to improve heart health and achieve healthy heart outcomes.

* Incorporate a healthy diet – Remember the age-old saying, “an apple a day keeps the doctor away?” Eating a well-balanced diet, including foods low in saturated fat, trans fats and high in fiber can help patients lower their risk. Try consuming at least five servings of fruits and vegetables daily. Also, start reducing your salt intake, which can help lower your blood pressure. Interested in a new diet? Check out the Mediterranean diet – it includes healthy, colorful foods and fibers.

* Move those muscles – Regular physical activity may help people maintain a healthy weight and lower cholesterol and blood pressure levels. According to the Surgeon General, adults should engage in moderate-intensity exercise for two hours and 30 minutes every week. Trying to avoid the gym? Activities such as gardening, swimming, bicycling and walking around your neighborhood are also good options to incorporate into your daily routine.

* Eliminate bad habits – Smoking cigarettes significantly increases your risk for heart disease. Even secondhand smoke can be hazardous to your health. If you are a smoker, talk to your physician about quitting and come up with a plan that works for you.

* Keep your blood pressure in check – High blood pressure often has no warning signs or symptoms but increases the risk for heart disease – so it’s important to have yours checked, especially if there is a family history of high blood pressure.

“By taking these simple steps, you have the ability to greatly reduce or prevent the risk of heart disease and other cardiovascular diseases,” says Dr. Michael Cobble, director of Canyons Medical Center in Salt Lake City, Utah. “As a first step, ask your doctor about comprehensive lipid testing, such as the VAP+ Lipid Panel(R), to get an accurate understanding of your risk. It’s important to remember that CHD and other cardiovascular diseases are preventable if you take precautionary actions and begin practicing healthier lifestyle habits.”

Don’t wait until it’s too late – determine your risk for heart disease today. For more information on the VAP + Lipid Panel(R), recently featured on MensJournal.com, visit www.Atherotech.com.

4 small diet changes that can make a big difference

4 small diet changes that can make a big difference

(BPT) – The new year is a great time to start fresh. Many people commit to exercise more, stress less or make healthier food choices. Incorporating small, sustainable changes, versus dramatic, large-scale lifestyle shifts, can make it much easier to stick to your resolutions. This year, instead of overhauling your entire diet, resolve to improve your health with simple tweaks to your everyday meal and snacking routine.

Eat the rainbow

Adding more fruits and vegetables to your diet is an effortless way to boost your intake of vitamins, minerals and fiber. Try to eat one produce item from each color in the rainbow every day. For example, have blueberries in your breakfast oatmeal, a red apple for a snack, a spinach and radicchio salad with yellow peppers for lunch and sweet potatoes as part of dinner. You could also pack red bell peppers and carrots with creamy garlic hummus or a banana for a convenient pick-me-up between meals.

Adopt a smoothie regimen

Another easy way to consume more fruits and vegetables – as well as other healthy ingredients like nut and soy milk, yogurt, chia or flax seeds – is to start your day with a nutrient-packed smoothie. Smoothies can be a convenient, on-the-go, energy-boosting breakfast for adults and kids alike. Create personalized flavor combinations for every member of the family with the new Vitamix S30, which features a portable blend-and-go container that becomes an instant travel cup. If you have a sweet tooth, try a red cherry smoothie, bursting with the flavors of cherry, strawberry and grapes. Or, blend in antioxidant-rich kale or other dark leafy greens for an extra serving of vegetables.

Choose healthy fats

The Centers for Disease Control and Prevention recommend getting most of the fat in your diet from unsaturated fats, which can be found in foods such as fish, nuts, seeds and certain types of oils. Monounsaturated fats, from sunflower oil, canola oil and avocado, and polyunsaturated fats, like soybean oil, walnuts and flax seed, are sometimes called “good fats” because they are heart-healthy and can help lower cholesterol. Add these healthy fats into your meals: use avocado to cool spicy entrees; top salads with walnuts, sunflower or pumpkin seeds for an extra crunch; and cook with canola or olive oil. Fats are essential for your body to function properly, so choose ones that taste great and provide energy and nutrients.

Make smart substitutions

Another simple way to change your diet is to sub in healthier options. There are many ways to adapt recipes that will increase their nutritional content without sacrificing taste. Replace the typical carbohydrates with vegetables: try crispy, baked zucchini sticks in place of french fries or spaghetti squash instead of traditional pasta. Secretly swap ingredients for more wholesome alternatives in your favorite recipes: substitute Greek yogurt in place of full-fat sour cream in dips and sauces or make a cauliflower-based pizza crust, instead of a flour one, for a more nutritious version of a favorite comfort food. With the right preparation and seasonings, your family will never notice the difference.

When it comes to incorporating changes into your lifestyle, it’s important to start slowly and make realistic choices. Don’t be discouraged if you have minor setbacks. With just a few modifications to your daily meals, you can achieve better health in the new year.

Red Cherry Smoothie

Ingredients:

1/2 cup (60 g) low-fat cherry yogurt

1 cup (76 g) fresh strawberries, quartered

2/3 cup (50 g) red grapes

1 cup (70 g) fresh cherries, pitted

1/2 cup (60 ml) cherry juice

Directions:

Place all ingredients into the Vitamix S30 40-ounce container in the order listed and secure lid. Turn the dial to 1 and slowly increase speed to 10. Blend for 35 seconds or until desired consistency is reached.

Improve your entire day with these easy breakfast ideas

Improve your entire day with these easy breakfast ideas(BPT) – Want to keep the weight off? It starts at the breakfast table. Seventy-eight percent of those who successfully maintain their weight loss eat breakfast each day, according to the National Weight Control Registry.

Why does breakfast seem to make the difference?

Anika Christ, registered dietitian and senior program manager of Life Time Weight Loss at Life Time – The Healthy Way of Life Company, says eating breakfast – especially a high-protein breakfast – will leave you with sustained energy throughout the morning. Rather than feeling famished mid-morning, many people find when they make the right breakfast choices, they can easily last until lunch time before they need to eat again.

During the morning rush, you may be tempted to skip breakfast for extra minutes of sleep or simply getting yourself and your family ready for the day ahead. But as many experts maintain, breakfast may be the most important meal of the day and certainly it’s the one that could give you that extra morning energy kick you’ve been looking for.

Christ says that Life Time’s nutrition philosophy builds off of a nutritious breakfast, and suggests that a healthy breakfast can be easy, even on the go, with a little bit of prep.

“What we want to avoid is sugary, highly processed breakfasts, like cereal, that start our bodies on a glucose roller coaster,” says Christ. She adds that a well-rounded breakfast will include a quality protein, carbohydrates, fresh or frozen fruits and vegetables and healthy fats. Here are her top three fast and filling breakfast recipes:

Breakfast smoothie

Breakfast smoothies make for a quick morning meal for the whole family. They’re a go-to favorite, and can be made to taste preference with nut butter, fruits and/or veggies. Just blend the single-serve ingredients with ice, or batch it for a family.

* 8 ounces of milk or a milk alternative

* 1 tablespoon of natural nut butter (peanut, almond or cashew)

* 1 cup of fruit and/or veggies

* 1 scoop of whey protein

Energy bars

Energy bars can be great options if prepped on the weekends. Make a batch for the week, and it’s easy to grab and go.

* 2 1/2 cups of raw oats

* 3 scoops of whey protein powder, vanilla

* 2 1/2 tablespoons of ground flaxseed

* 1/4 cup organic honey

* 4 ounces unsweetened applesauce

* 1 teaspoon baking soda

* 1 teaspoon vanilla extract

* 2 ounces chopped almonds

* 1/4 cup dried fruit, chopped

Mix the oats, protein powder, flaxseed, honey, applesauce, baking soda and vanilla extract in a bowl. Mix in the remaining ingredients. Press the mixture into a pre-sprayed cookie sheet. Bake at 325 degrees Fahrenheit for 18 to 20 minutes. Let cool completely and cut into 12 bars. 

Egg scramble

Still looking to cook in the morning? Eggs are loaded with protein and can be a great, quick-cook option. Use thawed, frozen vegetable mixes to save more time.

* 1-2 cage-free eggs

* 1 cup of precut vegetables

* 1 ounce of natural cheese, mozzarella

* 1 cup of fruit

* 1 teaspoon organic butter (for cooking)

Scramble vegetables, eggs and cheese over a medium-high heat until fully cooked. Serve with fruit on the side. 

A good breakfast reduces your desire to reach for sweets or snacks mid-morning and sets you up for success for the rest of the day. Try it for a week and you’ll realize investing those extra couple of minutes in the morning will pay dividends later.

Researchers Aim to Prevent Hospital Superbug Infections

(BPT) – Multidrug-resistant organisms, such as MRSA – also known as “superbugs” – are on the rise, and now, another superbug, which is typically picked up at hospitals and nursing homes, is posing new challenges for public-health officials. Clostridium difficile, commonly known as C. diff, is a potentially life-threatening bacterium responsible for at least 14,000 deaths in the U.S. each year.1

“A C. diff infection takes away your ability to work, travel and participate in daily activities, essentially robbing you of your dignity,” said Nancy Caralla. After having C. diff herself and watching her father pass away following a C. diff infection, Nancy founded the C Diff Foundation, which aims to educate and advocate for C. diff prevention, treatments and environmental safety globally. The C Diff Foundation hosts several programs, including a 24-hour hotline to help healthcare providers and patients manage the difficulties of a C. diff infection.

While most healthcare-associated infections are on the decline, the number of C. diff cases continues to grow. In addition to its devastating impact on patients’ lives, C. diff is putting a strain on the healthcare industry, resulting in lengthy hospital stays and billions of dollars in costs. The risk of contracting a C. diff infection increases with age, antibiotic treatment and time spent in hospitals or nursing homes, where outbreaks can lead to multiple cases.2

Christian John Lillis, co-founder and executive director of the Peggy Lillis Foundation, named his organization for his mother, a 56-year-old kindergarten teacher whose life was claimed by a C. diff infection. “I had never even heard of C. diff at the time my mother was diagnosed, and by then, it was too late,” Christian said. “She was ill for only six days with what appeared to be a stomach virus before my brother and I took her to the hospital. Within 36 hours of her admission, she died.”

The CDC recently classified C. diff as one of three most urgent antibiotic-resistant threats facing the nation and requiring aggressive action.1 In addition, the Obama administration is calling for a 50 percent reduction in the incidence of overall C. diff infection by 2020 as a part of the National Strategy for Combating Antibiotic-Resistant Bacteria.3

There currently are no approved vaccines indicated for the prevention of a C. diff infection, however, Sanofi Pasteur is studying an investigational vaccine in volunteers who have been in the hospital at least twice in the past 12 months and have received antibiotics or volunteers who are anticipating hospitalization for upcoming procedures.

“Under normal circumstances, there is a wide variety of bacteria in the intestines of a healthy person,” explains William Randall, M.D., one of the lead investigators for the investigational vaccine trial. “Patients who become ill with infections are often treated with antibiotics. These antibiotics get rid of the good bacteria, making patients more vulnerable to infection and allowing for harmful bacteria, like C. diff, to thrive.”

“It makes more sense for all involved to try to prevent the illness in the first place, rather than treat it after it develops,” said Dr. Randall, who is a practicing physician at PriMed Patterson Woods Family Practice in Dayton, Ohio. “Our research depends on getting volunteers into the study and collecting the required data.”

“A C. diff infection can be devastating,” said Nancy. “We at the Foundation applaud the efforts of researchers to help develop a C. diff vaccine.”

To learn more and find out if you or a loved one is eligible to participate in this preventative vaccine trial, please visit www.cdiffense.org.

1. Centers for Disease Control and Prevention. Threat Report 2013. Centers for Disease Control and Prevention. http://www.cdc.gov/drugresistance/threat-report-2013/. Last Updated September 16, 2013. Accessed October 17, 2014.

2. Centers for Disease Control and Prevention. Frequently Asked Questions about Clostridium difficile for Healthcare Providers. Centers for Disease Control and Prevention. http://www.cdc.gov/HAI/organisms/cdiff/Cdiff_faqs_HCP.html. Last Updated March 6, 2012. Accessed October 17, 2014.

3. The President’s Council of Advisors on Science and Technology (PCAST). National Strategy for Combating Antibiotic-Resistant Bacteria. The White House. http://www.whitehouse.gov/sites/default/files/docs/carb_national_strategy.pdf. Last Updated September 2014. Accessed October 17, 2014.

Personalize your health and wellness to help meet your goals

Personalize your health and wellness to help meet your goals

(BPT) – When it comes to heath and wellness, nearly 73 percent of Americans are trying to take better care of their health today than just a few years ago, yet 49 percent find that other things take priority, according to The Futures Company. However, experts say the more you customize your wellness plan for your personal needs and style, the more likely you’ll support your fitness and health goals.

Here are some tips for creating a custom plan to get fit and feel fabulous.

Stay hydrated. One of the most important aspects of healthy physical activity is proper hydration. Drinking fluids before, during and after physical activity is vital to provide your body the fluids it needs to perform properly, according to the Academy of Nutrition and Dietetics. Instead of bringing money for the soda machine or coffee shop, bring fresh, ice cold water or caffeine-free liquids with you in an insulated, reusable container. Need help tracking your water intake? There are water bottles and apps that can calculate and track your personal hydration needs.

Opt for healthier, whole, portable foods. Do your body a favor and hit the farmers market or head to your grocer’s produce section to stock up on apples, bananas and berries, as well as veggies like carrots and broccoli to cut up and take with you. When purchasing other snack products, look for foods made with no artificial colors, flavors, colors, sweeteners or GMO-added ingredients, and opt instead for items made with whole grains, fiber and protein.

Get proper sports nutrition. While eating healthfully is key, 90 percent of Americans don’t meet the recommended daily intake for vitamins and minerals from food consumption alone, according to a National Health and Nutrition Examination Survey, so sports nutrition supplements can help fill the gaps and help your body perform at its best. For example, the whole foods-based GNC PUREDGE line of products includes a protein formula for muscle health and antioxidant protection; a daily energy formula to invigorate and boost workouts; an amino acid formula to protect and fuel your body from the everyday stressors of an active lifestyle; and even a delicious protein bar for on-the-go needs – all with no artificial flavors, colors, sweeteners and preservatives. Available at GNC stores and gnc.com, several of the products come in powder form that can easily be added to cold water or your favorite beverage to enjoy either daily or pre-workout in a variety of delicious flavors such as chocolate, tropical punch and cherry limeade.

Personalize your physical fitness. Functional training and small group fitness are on-trend right now. This more personalized style of training helps you customize workouts based on your current level of strength and endurance and help prevent injury versus big group, one-size-fits-all training.

Technology can help. If scheduling fitness into your day sounds impossible, try letting your phone or computer remind you to stretch or get up from your desk. Create a custom playlist to help motivate you and vary your exercises to avoid becoming bored with your workout. Or use wearable fitness technology to track your wellness goals.

Get plenty of sleep. Your body needs sufficient rest to recuperate from your day and refresh its energy for the next. So go ahead and enjoy gazing at the stars – but be sure to get to bed on time, so you’re in tip-top shape for tomorrow.

Turn over a new leaf with your diet this fall to achieve healthy, glowing skin


Turn over a new leaf with your diet this fall to achieve healthy, glowing skin

(BPT) – As schedules pick up and temperatures drop, fall is a natural time for women to rethink their skincare routine. Yet the right products are just one piece of the puzzle in being kind to skin. A healthy diet, rich in leafy greens, and a holistic approach to skincare can also have complexion-beautifying benefits. You can turn over a new leaf this fall by incorporating more skin-loving “power greens” (full of vitamins and minerals) like kale, spinach and bok choy into meal time.

Registered dietician nutritionist Ellie Krieger, a New York Times bestselling author and host of the Food Network and Cooking Channel’s hit show, “Healthy Appetite,” is a member of the Simple Advisory Board – a panel of lifestyle experts that educate others on the benefits of adopting a holistic approach to skincare. As kitchens across the country prepare for a healthy reset to mark the start of fall, Krieger offers these easy ways to sneak more leafy greens into your daily dishes.

Start the day with a smoothie

Breakfast smoothies and pressed juices are an increasingly popular choice for on-the-go types. These liquid meals deliver an assortment of health benefits since they’re chock-full of fruits and vegetables. Add kale to a breakfast smoothie or juice (without even knowing it’s there) to experience the superfood’s nutrients – such as antioxidants, calcium and potassium – and beauty benefits like healthy skin and hair. “If you’re looking for an energizing way to start the day, try my superfood smoothie recipe,” says Krieger. “Blend 1/2 frozen ripe banana, 1/2 cup frozen blueberries, 1/3 cup chopped fresh kale leaves, 1/4 cup sliced almonds , 1 cup nonfat milk, 1 teaspoon honey and 1/4 teaspoon vanilla extract until smooth.”

Elevate the lunch salad

The lunch hour offers a great opportunity to pack a meal that includes several distinct leafy greens – iceberg, be gone.

Arugula, which belongs to the mustard family of plants, is a salad staple that adds a lovely peppery flavor and plenty of vitamin C. Up the ante with nutrient-dense spinach, which contains lots of beta carotene shown to promote healthy, glowing skin. Top off the health benefits with radicchio which is rich in lutein and antioxidants known to help preserve vision and protect skin from sun damage. Make a savvy salad by combining these three leaves (arugula, spinach and radicchio) and tossing with a can of light tuna in olive oil (drizzling in some oil from the can). Add the juice from half a lemon and some salt and pepper for flavor.

End the day with a skin-benefitting routine

A healthy spinach dinner dish doesn’t need to take a million years to prep. Buy prewashed baby spinach, toss into store-bought pasta sauce after it’s heated and serve over whole grain pasta for a dish that’s quick, delicious and good-for-skin. Spinach contains vitamin C, which is important for collagen production. The result is skin that’s smooth, supple and elastic. Post-dinner, it can be tempting to hit the sheets immediately, but supplement the overnight benefits of a healthy diet by taking a moment to remove makeup with kind-to-skin cleansers and facial wipes from Simple Skincare before heading to bed (so skin starts with a glowing base in the morning). Try Simple Moisturizing Facial Wash – it contains vitamins B and E (the same skin-loving ingredients found in leafy greens). It cleanses gently, removing dirt and oil without drying skin and contains no dyes, artificial perfumes or harsh chemicals that can upset skin.

For more recipes from Krieger and information on how to be kind to skin, visit www.simpleskincare.com.

How Female Hormonal Changes Can Contribute to Anxiety and Panic

How Female Hormonal Changes Can Contribute to Anxiety and Panic Attacks
Author:

Deanne Repich

Some women are more sensitive to hormonal fluctuations than others. For many women, anxiety issues appear for the first time during periods of hormonal change. For other women, hormonal changes intensify previously existing anxiety symptoms.

Anxiety is one of the most common symptoms of Pre-Menstrual Syndrome (PMS), post-childbirth, and perimenopause (the period of time before the onset of menopause). It may take the form of panic attacks, nervousness, sweating, intense fear, anxiety combined with depression, or other overwhelming symptoms.

Here are several periods of hormonal change that can intensify or trigger anxiety in women.

Puberty — Developing girls experience hormonal changes as they prepare to begin their reproductive years.

Monthly menstrual cycle — Often girls and women experience PMS the week before their period.

Following childbirth — The severe drop in certain hormones following childbirth can cause dramatic physical symptoms and a temporary feeling of depression or anxiety; in some women, it is prolonged.

Perimenopause — Perimenopause is the period of time when the body is approaching menopause. It may last from two to ten years. During this time the menstrual cycle becomes irregular as the hormone levels keep fluctuating, causing some women to experience PMS-like symptoms.

Although many of us may use the term ‘going through menopause’ to describe this period of time, it is actually called perimenopause. Many women experience panic attacks for the first time during perimenopause. Other symptoms such as insomnia, hot flashes, rapid heartbeat, and sweating are also common.

With surgical menopause (hysterectomy), you\’ll likely experience perimenopausal symptoms after the surgery, even if you did not experience symptoms prior to surgery. Symptoms can be prolonged and are due to the dramatic and sudden decrease of certain hormones as a result of the hysterectomy.

In non-surgical circumstances, menopause occurs after a woman has no periods for twelve consecutive months. It lasts only one day. Many women report feeling better than ever mentally and physically after menopause, due to the fact that hormone levels stabilize.

Hormonal Change Triggers the Fight Or Flight Response

Due to the fact that hormonal change causes physical and psychological stress, it triggers our ‘fight or flight’ response. The fight or flight response is the body\’s inborn, self-protective response to perceived danger.

When we perceive that we are under stress, our bodies send out a rush of cortisol, adrenaline, and other brain chemicals to prepare us to ‘fight’ or ‘flee’ the danger.

The fight or flight response triggers the physiological changes that we associate with anxiety, such as rapid heartbeat, increased blood pressure, sweating, muscle tension, narrowed mental focus, heightened emotion, and many other symptoms.

These are the same physical sensations that many women experience when their hormone levels fluctuate. In other words, most of the symptoms women experience during times of hormonal change are really fight or flight reactions. While these physical sensations are not dangerous, they can be very intense and overwhelming.

Our fight or flight response mechanism can become ‘hypersensitive’ with the various hormonal changes in our bodies that take place from puberty to menopause. Many of us are in a constant state of stress due to our lifestyle and thought patterns, which also causes hypersensitivity.

In other words, our bodies may be stuck in the ‘on’ switch of fight or flight. What normally wouldn\’t trigger symptoms, now initiates symptoms and perpetuates an ongoing cycle.

Fight or flight reactions in and of themselves are harmless. However, when our thoughts convince our rational minds that these symptoms are scary and dangerous, we create an anxiety cycle.

Anxiety consists of more than fight or flight reactions acting by themselves. Unproductive thoughts play a critical role in creating and perpetuating the anxiety we experience.

Our thoughts convert fight or flight reactions into anxiety, and a self-perpetuating cycle begins. Soon we find ourselves limiting our behaviors because of anxiety as well, which further entrenches the vicious cycle.

When a person is under stress, unresolved emotions and issues commonly come to the forefront. Because hormonal change is a major stressor, it can bring up internal conflicts and self-doubt in many areas of our lives. All of a sudden, we may find that the negative self-talk that we successfully pushed to the background of our lives during less stressful times is now playing center stage.

During periods of hormonal change, we may also feel uncertain about our changing roles (e.g. maturing from girl to woman, becoming a mother, becoming a mature woman past childbearing years), which can add to our internal conflict.

When we fail to successfully resolve internal conflicts and the unhelpful thought patterns that contribute to them, we create a breeding ground for anxiety. Combined with fight or flight symptoms, it\’s no wonder that these unproductive thoughts create and perpetuate the anxiety cycle!

What can you do if hormone-related anxiety affects you?

Here\’s some great news! The same tools that you can use to overcome anxiety due to other reasons can help you to conquer anxiety related to hormonal changes too.

Research shows that cognitive-behavioral techniques that help you change unhelpful thoughts and behaviors, lifestyle changes, relaxation techniques, and nutritional strategies (all found in our Conquer Anxiety Success Program) can help women dealing with hormonal changes.

These types of strategies not only help women regain a sense of control over their lives, but actually achieve improved physical and emotional well being! Here are a few tips to get you started:

— Focus on reducing preventable stress in your life that triggers the fight or flight response — stop the yo-yo dieting; increase sleep to eight or nine hours a night; exercise regularly; don\’t skip meals; cut back on your frantic schedule; and decrease stimulants, such as caffeine.

The body isn\’t designed for constant stress. When we are bombarded with stress, our ability to cope can become overwhelmed because the elevation in stress hormones makes the fight or flight switch remain ‘on.’

— Learn how to train your body to respond differently to stress so that you can automatically turn the false alarm ‘off’ when the fight or flight response is triggered. Relaxation techniques such as deep breathing, yoga, meditation, and progressive muscle relaxation can help you achieve this goal.

— Most importantly, learn how to change how you think. Our thoughts are what convert the harmless fight or flight response into a vicious cycle of anxiety. Remember, just as our thoughts hold the key to creating anxiety, they also hold the key to eliminating it!

Article Source: http://www.articlesbase.com/stress-management-articles/how-female-hormonal-changes-can-contribute-to-anxiety-and-panic-attacks-80950.html

About the Author

Deanne Repich, founder and director of the National Institute of Anxiety and Stress, Inc., is an internationally known anxiety educator, teacher, author, and former sufferer. Tens of thousands of anxiety sufferers have sought her expertise to help them reclaim their lives from anxiety, stress, anxiety disorders, panic attacks, anxiety attacks and social anxiety. She is the creator of the Conquer Anxiety Success Program, author of more than seventy-five articles, and publishes the Anxiety-Free Living printed Newsletter for anxiety sufferers. To learn more about anxietyand to immediately download her free e-book Anxiety Tips: Seven Keys to Overcoming Anxiety, visit http://www.ConquerAnxiety.com.

African Americans with type 2 diabetes take America’s Diabetes Challenge and pledge to get to their goals

19679229_wide(BPT) – S. Epatha Merkerson is well-known for her award-winning roles on the stage and screen. But what you may not know is that she is one of the 4.9 million African-American adults living with diabetes – that’s nearly 20 percent of the adult African-American population.

In 2003, after having her blood sugar tested at a health fair event and being advised to see her doctor, Merkerson got an important wake-up call – she was diagnosed with type 2 diabetes. Despite having a family history of the disease, she was unaware she had the condition, and following her diagnosis, Merkerson got serious about her health. She worked with her doctor to learn her A1C (average blood sugar level over the past two to three months) and set a personal A1C goal, so she could help get her blood sugar under control.

The American Diabetes Association (ADA) recommends that many people with diabetes have an A1C of less than 7 percent to help reduce the risk of complications, such as blindness, amputation, heart disease and stroke and nearly half of people with diabetes have an A1C greater than 7 percent. For certain individuals, a higher or lower A1C may be more appropriate, which is why it is important for people with diabetes to speak with their health care providers to discuss the A1C goal that is right for them.

Type 2 diabetes is a significant health concern in the African-American community. African Americans are more likely than other ethnic groups to be affected by type 2 diabetes and to experience serious long-term health problems over time from the disease. In fact, it is the fourth leading cause of death in the community.

Accept the challenge to get to your goals!

That’s why Merkerson is now teaming up with Merck on America’s Diabetes Challenge: Get to Your Goals. As a part of this program, Merkerson is encouraging African Americans living with type 2 diabetes to join her in pledging to know their A1C and to talk to their doctors about setting and attaining their own A1C goal.

“I lost my father and grandmother to complications of diabetes,” says Merkerson, “So I learned firsthand how important it is to know your A1C and make a commitment to get to your goal. I’m excited to be working on this program to help other African Americans with the condition learn about proper blood sugar management and inspire them to achieve their own blood sugar goals.”

To help meet her personal A1C goal, Merkerson worked closely with her doctor to create an individualized diabetes treatment plan, including diet, exercise and medications that fit her specific needs. By sticking to this plan – and making changes with her doctor when necessary – Merkerson has kept her blood sugar under control. It’s important to keep in mind that because diabetes is a progressive disease, sometimes, despite one’s best efforts, their doctor may need to adjust their treatment plans over time to help them reach their blood sugar goals.         

Most people with diabetes are aware of the importance of controlling high blood sugar, but it’s also important for patients to understand why blood sugar can sometimes go too low. For people on certain diabetes medications, low blood sugar can be caused by skipping meals or excessive exercise and can make you feel shaky, dizzy, sweaty or hungry, and sometimes, faint. If you have type 2 diabetes, make sure your doctor explains the signs and symptoms of high and low blood sugar to you and let him or her know if you are experiencing any of those symptoms.

Merkerson is urging fellow patients and their loved ones to visit www.AmericasDiabetesChallenge.com and join the America’s Diabetes Challenge Facebook community at Facebook.com/AmericasDiabetesChallenge where they can make their personal A1C pledge, learn more about her diabetes story, and find tips for better blood sugar management.

Key questions to ask your doctor

Achieving blood sugar control can be challenging, yet it is a crucial part of a diabetes management plan. People who join Merkerson in accepting America’s Diabetes Challenge can stay motivated and take an active role in controlling their blood sugar by asking a few key questions to guide their discussion with their doctor:

* What is my A1C and what should my goal be?

* How often should I test my blood sugar and what should my targets be?

* What are the possible side effects of the medication(s) I am taking?

* What are the signs and symptoms of high and low blood sugar?

* Do I need to make any changes to my overall diabetes management plan?

This is a test post. Understanding the concept and art of communication is everything. Unfortunately, it’s the key to most relationships and the majority of relationships are lacking good communication skills.