Fruit Juice – A Healthy Substitute for Your Kids or Not?

Wednesday, October 31, 2012 11:17 AM comments (0)

Many juices are advertised as being nutritious, and kids love juice, so parents happily provide it, believing it is a healthy choice. However, juice does not provide the same nutrition as a piece of whole fruit, and has been linked to obesity and tooth decay.  Juice should be given in moderation and should not be thought of as a substitute for healthier choices like whole fruit, milk or water.

If you choose to give your child juice, Sara Wiemer, MD, Pediatrician at NorthShore, offers the following suggestions for maximizing its nutritional value:

  • Read labels carefully. Many juices are high in calories and sugar, and low in nutritional value – no better than a can of soda!  Avoid juice from concentrate and juice with a lot of additives.
  • Opt for a serving of fruit instead of juice whenever possible. If this isn’t possible, try to select a 100% fruit juice with pulp. While 100% fruit juice does provide some of the vitamins and nutrients present in the fruit itself, it often lacks fiber and other nutrients,  and can have unhealthy additives.
  • Use a cup, not a bottle, when giving juice to small children and restrict its use to meal or snack times. If a child is “nursing” a bottle of juice over a long period of time, or falls asleep with it in the mouth, the sugars sit on the teeth and will lead to tooth decay.
  • Juice is filling and decreases your child’s appetite for more nutritional foods – be sure to offer healthier choices first.

The American Academy of Pediatrics recommends the following servings of juice:

  • Under six months – Not recommended
  • Ages one to six years– No more than 4 to 6 ounces are recommended per day
  • Ages seven to eighteen years – Limit juice to 8 to 12 ounces per day

 

Itchy Scalp – Could It Be Lice?

Monday, October 29, 2012 3:24 PM comments (0)

If you’ve had young children, you’ve probably received a note from their teachers or administrators saying that there has been an outbreak of lice at school. Head lice are a very common problem for preschool, kindergarten and elementary students. In fact, the Centers for Disease Control and Prevention estimate 6-12 million infestations occur a year among children ages 3-11.

While typically not known for spreading disease, these parasites can be a nuisance to identify, treat and exterminate. Felissa Kreindler, MD, shares her insight on warning signs for detecting and treating head lice:

 

 

  • Avoid close head-to-head contact whenever possible. This can be done by not sharing hats, personal clothing and hair items, combs and brushes.
  • Stay clear of areas that have recently been infected. Don’t sit on couches and chairs that have been in close contact with someone who has recently had lice. Also be mindful of pillows, blankets, bedding , towels and other items that may have been exposed.
  • Know the symptoms of lice. These include: itching, sores on the head and feelings of something moving through the hair on the head. Combing through your or your child’s hair with a fine- toothed comb may help identify them.
  • Treat the person and the living area. It’s very important not just to treat the person with lice –this can be done with various over-the-counter treatments—but also the areas and items that this person has been in contact with, such as  clothing , bedding and towels listed above. Family members and others should also check for lice and follow similar treatment methods, if needed.

Have you or your kids ever had lice? What did you do to get rid of them?

Guest Post: Melissa Dobbins, MS, RD, CDE – Controlling Your Sweet Tooth over the Holidays

Friday, October 26, 2012 11:41 AM comments (0)

With Halloween “creeping” up and followed closely by Thanksgiving and Christmas, there are a lot of treats to contend with. 

Here are the strategies that seem to work best for my family:

  1. Give your will power a break: Avoid temptation by not keeping your favorite sweets around the house.  I know I can’t have chocolate around the house without overindulging, so I buy other types of candy for trick or treating (because you know you’re going to sneak into that stash, right?)
  2. Have your cake and eat it too: Don’t try to avoid sweets altogether (or expect your children to) – that will just set you up to binge and feel bad.  Plan for small indulgences throughout the week.  This way you can incorporate the treats into a well-balanced diet and when you “cheat” you won’t feel like you failed and end up throwing your healthy diet out the window.
  3. Play favorites: Be choosy about your choices and don’t have dessert just because it’s there.  I don’t have weaknesses for pie or ice cream, but watch out if there are brownies around!  Save your calories for what you really want or take the opportunity to have a small serving.  It’s not that difficult if you remind yourself there are so many more ‘sweet’ opportunities around the corner.

Choosing a Doctor – What You Need to Know

Wednesday, October 24, 2012 9:32 AM comments (0)

While the options may seem endless, selecting your primary care physician—typically a doctor who practices Family Medicine, Internal Medicine or General Practice—may be one of the most important health decisions you can make. Not only will you build a relationship with this physician over time, but he or she can provide you with preventive care that may help improve your overall health.

Everyone may have different preferences when it comes to choosing a doctor. Similar to hiring for fit, selecting your primary care physician can be a similar task. One thing to keep in mind: It’s best to choose a physician before you need one, this way you can build a relationship and share your health history without having to rush to a decision.

John Revis, MD, Internal Medicine physician at NorthShore, provides some quick tips on what to consider when selecting your primary care physician:

  • Location – Make sure you select a physician that is in a close or convenient location. Based on your lifestyle this may mean selecting a doctor either close to home or to work. You may also want to consider what walk-in, extended and weekend hours are offered. After all, not all trips to the doctor are planned.
  • Referrals from others – Ask your friends, family members and neighbors for their insight on physicians. Feel free to do the same with other healthcare providers you’ve had appointments with and seen in the past.
  • Experience and education – If you have a specific health condition, you may want to consider choosing a physician that has experience and expertise in this field. You may also want to determine what other physicians and specialists your doctor has connections with, either at their office or nearby hospitals.
  • Fit and Personality – Choose a physician that makes you feel comfortable and at ease. It’s important to find a physician whose personal style and patient approach best matches your expectations. If you prefer a female versus a male physician, or someone who speaks a particular language, these are important considerations, too.


How long have you had your primary care physician? What qualities do you look for in a doctor?

Safe Infant Sleeping & Preventing SIDS

Friday, October 19, 2012 11:46 AM comments (0)

It can often be a relief when you finally get your infant down to sleep for the night (or even just a couple of hours!). A parent's worst nightmare is learning that your baby stopped breathing in his or her sleep. 

Although rare, Sudden Infant Death Syndrome (SIDS) can happen even when all the right safety measures are practiced. The exact cause of SIDS is unknown and there often isn't much that can be done in advance to avoid it. SIDS is most common in infants less than six months of age.

Even though there may not be much that can be done to avoid SIDS, it is important for parents and caregivers to practice bedroom safety measures to reduce the odds of other injuries or problems. William MacKendrick, MD, Neonatologist at NorthShore, provides the following recommendations for putting an infant to bed safely:

  • Place your baby on his or her back in the crib.
  • Use a firm mattress and don't place anything other than your infant in the crib. All toys, sheets, blankets, pillows and other materials should stay out of the crib as they can be unsafe and hazardous. Crib bumpers are also not recommended.
  • Keep your baby away from smoke. If you smoke, don't do so in the house or car. Fumes from smoking can increase a baby's risk for breathing problems.
  • Avoid co-sleeping (sleeping in the same bed) with your infant.

How do you promote safe sleeping conditions for your baby?

Yoga – More Than Just Stretching and Flexibility

Wednesday, October 17, 2012 4:57 PM comments (0)

Do Downward-Facing Dog, Plank, Warrior I and Child’s Pose sound familiar? While you’ve probably heard of at least one of these popular yoga poses, maybe you’ve even done a few of them yourself.

Yoga—originating in India—is a practice that has been around for centuries. Yoga is a vast body of knowledge which includes physical exercise done through the practice of yoga poses, breathing exercises to calm the nervous system, meditation practices to focus the mind, dietary practices to detoxify the body, herbal oil massages to nourish the skin, philosophy for living a peaceful life and the Science of Ayurveda (The Indian Medical System which includes Ayurvedic Acupuncture, Ayurvedic Herbs and Ayurvedic Massage Therapies). Yoga is an entire system of self-care and self-realization which was one of the first paradigms of Energy Medicine known to man.

Hatha Yoga is a type of exercise, that when done correctly, can be good for people of all ages and physical abilities. Polly Liontis, Yoga Instructor (Certified by the Himalayan Institute and a Licensed Massage Therapist/LMT), identifies some of the health benefits of practicing yoga:

  • Helps balance the nervous system. Something which distinguishes yoga from any other form of physical exercise is that the movement is always coordinated with the breath. Moving the body through yoga poses while practicing deep diaphragmatic breathing allows the body to oxygenate the blood and muscles and keeps the mind focused on the coordination of the movement with the breath. This calms the mind and moves the body out of the stress response.
  • Builds strength and increases flexibility. Many yoga poses require you to bear your own body weight in different positions for various periods of time which builds bone and muscle strength. Also, many poses focus on developing and using core muscle groups and enhancing your range of motion. These poses increase both strength and flexibility within and around the spine and improve your posture.
  • Alleviates stress and relaxes the body.  An entire branch of yoga is dedicated to breathing exercises, many of which engage the parasympathetic nervous system and naturally slow the heart rate, lower the blood pressure and bring the entire nervous system to a deep state of relaxation by inducing a profound relaxation response in the body. This enables us to take the body out of the “fight or flight” response.
  • Calms the mind. Meditation is another branch of yoga that teaches many different ways to focus the mind, calm the breath and systematically relax the body. This induces a deep state of relaxation and takes the body out of the “stress response.”
  • Improves the quality of your sleep. The regular practice of yoga has also been shown to help you sleep better and reduce insomnia by calming the nervous system.


Have you ever practiced yoga? What are some of your favorite poses?

Oral Health – Important for Your Whole Body

Monday, October 15, 2012 2:16 PM comments (0)

Brush your teeth after every meal. Floss regularly. Avoid drinking too many sugary beverages. There are plenty of things that we can do to help promote oral health. Yet for many of us, we brush our teeth without realizing how important a clean mouth is to our overall health. In fact, your mouth can provide the firsthand view on nutrition and infections, both of which can affect the rest of your body.

Once our baby teeth fall out, we only get one set of teeth. With the proper prevention and care, most oral conditions and diseases can be avoided or greatly reduced. Mira Diora, DDS, and Jennifer Moy, Dental Hygienist, give the following tips to keep your mouth healthy and clean:

  • Brush your teeth after every meal, or at least twice a day, with a fluoride, FDA-approved toothpaste.
  • Floss your teeth every day. By just brushing your teeth, you can’t always remove food between your teeth.
  • Use a mouthwash after brushing and flossing, if desired.
  • Go to the dentist! It is recommended to go to the dentist two times a year. This will help with early detection of any potential problems.
  • Wait 30 minutes after drinking acidic beverages (i.e., soda) before brushing your teeth to prevent enamel wear down.
  • Limit sipping on acidic beverages throughout the day.  Try to drink acidic beverages only during mealtimes.

How many times a day do you brush your teeth? Do you floss every day?

After the Finish Line: Recovering from a Race

Monday, October 08, 2012 10:01 AM comments (0)

The months of training have come to a close and you’ve crossed the finish line. Now what?

Carrie Jaworksi, MD, Director of Primary Care Sports Medicine and a physician at NorthShore, offers her insight on what to expect after the race and how to recover adequately to ensure that you are ready to race again another day:

Immediately After the Race : Once you cross that finish line there are a handful of things that you'll need to do to help your body recover. Eat something! It’s important to replenish the energy stores you depleted during the race. Initially, it’s best to start with a sports drink and food that is easy to digest. If you can’t tolerate sports drinks, then take  bananas, yogurt and pretzels to the finish line instead. Gradually work up to a high-carbohydrate post-race dinner to further assist you in replenishing your energy stores.

Taking a cold bath and icing your muscles is recommended to help prevent muscle soreness but don’t do that immediately. It is more important to keep moving in that first 30 to 60 minutes. You'll be tired but try to resist the urge to sit; instead, take a long walk back to your hotel or car. Your body will thank you for it later.

The Next Day: You ran for a long time and chances are you are you'll wake up sore the next day. To help ease your muscle pain, plan ahead and schedule a massage for the days following the race. It will certainly help to alleviate your soreness and speed your recovery. Plan on being sore for a few days. Take it easy while you are recovering.

Post-Event Emotions: You may feel down after the race. Think about it: You’ve been training for this event, both physically and mentally for months, and now it’s over. The early recovery period will likely be the most difficult transition because you won’t be running and will have more time to reflect on your experience. There are several ways you can combat this: 1) Plan to meet up with your running friends the Saturday after the race to discusses personal experiences with the race. 2) Combit to a new goal whether it's another race or even just to keep up with a regular running routine once you recover. 3) Splurge on a treat for yourself, from a new pair of running shoes to that racing watch you’ve been eyeing. Whatever you do, enjoy your downtime and get some much-needed rest.  

Preparing for the Next Race: How long should you rest before training for the next race? While your break time depends on your own level of experience with distance running, it’s recommended that you give your body at least one day off per mile before running your next distance race. This means the earliest you should race again after a marathon is almost a month. Everyone should plan on a reverse taper over the first three to four weeks post-marathon. The first week post-marathon should be mainly rest for three days, with some gentle jogging and cross training to round out the end of the week. By the weekend, most of your muscle soreness should be gone, so a longer distance may be reasonable. Remember to go slow and keep it to an hour at most. 

After the first week post-marathon, you can begin to build more mileage based on your level of experience. Be sure to keep some cross-training days on your schedule to keep your body strong and injury-free. Any persisting soreness or undue fatigue may be your body’s way of telling you it needs more time to recover. Be sure to listen to your body and adjust your training, or see your physician as needed.

How did you feel after the race? What tips would offer to others?

Breast Cancer – Not Just a Women’s Disease

Wednesday, October 03, 2012 12:58 PM comments (0)

October is Breast Cancer Awareness Month, and one fact many of us may not be aware of is that breast cancer can affect both women and men. Men, just like women, have breast tissue, thus making it possible to also develop breast cancer. Breast cancer is not very common in men, and most men who are diagnosed with it do not develop it until they are older (50 to 60 years of age). However, younger men can also develop breast cancer, making it very important to identify signs and symptoms. The incidence of breast cancer in men is very low. Yet, a strong family history of breast cancer, particularly in younger family members, increases the risk of breast cancer in men. In patients with a BRCA genetic mutation, the age of diagnosis is younger. If present, the lifetime risk of developing breast cancer in a man is approximately 6%.

David J. Winchester, MD, Breast Surgeon at NorthShore, identifies what men should look for to determine breast cancer:

  • A painless lump in the breast. This can be identified on a self breast exam.
  • Discharge from the nipple (may include bleeding).
  • Breast asymmetry.
  • Nipple retraction or deformity.

Breast cancer is often diagnosed at later stages in men. If you notice any of the signs listed above, plan to reach out to your physician for evaluation.

Are you surprised that breast cancer affects men? What other information would you want to learn about on the topic?

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