Are you getting enough sleep? We all need 6-8 hours of sleep, but many of us do not get it. Not getting enough sleep makes you feel tired and sluggish, slows down your immune system and makes it difficult for you to lose weight.
Try going to sleep an hour earlier, and see if you feel better the next day. Keep it up and see if you get sick less often, have more energy, and are in a better mood.
Come see me at the clinic if you need a check up.
Love yourself, take care of your health!

Gas and bloating can be caused by many different things. Lactose intolerance can cause it, as discussed yesterday. Constipation can cause it, so if your stools are hard and infrequent, you should drink more water and eat more fiber - that means fruits, vegetables, beans and whole grains. Exercise also helps to get things moving.
Gas can result if you swallow air while eating, so eat slowly, chew thoroughly, avoid chewing gum, and stay calm.
Keep a food diary to see if your symptoms are caused by certain foods. Some common offenders are: Vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, cucumbers, green peppers, onions, peas, beans and other legumes, fruits such as apricots, bananas, melons, peaches, pears, prunes, and raw apples, wheat and wheat bran, eggs, carbonated drinks, fruit drinks, beer, and red wine, fried and fatty foods, sugar and sugar substitutes. That list seems to include almost everything, so that's why a food diary is helpful to figure out exactly which food is causing your problem.
Overeating can also cause bloating, so eat in moderation.
If your abdominal pain is severe, if you can't touch your tummy because it is too tender, if you are vomiting or passing blood in your stool, please see your doctor.
Come see me at the clinic if you need a check up.
Love yourself, take care of your health!

Do you have stomach upset, gas or diarrhea when you eat dairy products? You may be lactose intolerant - you may not be producing enough lactase enzyme to digest the milk you are taking in. To avoid these embarrassing symptoms you can eliminate dairy from your diet all together, or take lactase enzyme tablets (e.g. Lactaid) every time you eat dairy. A lot of foods contain dairy, so if you are very sensitive to lactose, you may also have to avoid certain desserts, cakes, mousses, creamy soups, and creamy salad dressings that contain milk or cheese. I once even had symptoms after eating fish that had been soaked in milk and then fried. I hadn't taken any lactase because I didn't expect there to be milk in fried fish! 
Don't despair, Soy Frappuccinos are quite nice :-), and if you really need that ice cream, milk shake or cheese cake, take some lactase first. 
If you are not sure that your tummy symptoms are due to lactose intolerance, try drinking a glass of milk one morning, and don't have anything else to eat for a few hours. If you experience symptoms within an hour or 3, you are probably lactose intolerant. Do this on a day when you don't have to go to work :-).
If you do decide to eliminate dairy from your diet, it would be good to take a calcium supplement, since you will be missing out on a great source of calcium.

Have you eaten any fruits or veggies yet today? We're supposed to have 5-9 servings each day. Most people don't have that for the week! Try for a fruit with breakfast, and vegetables and/or salad with lunch and dinner. That's a good start, your body will thank you.

There are a wide range of conditions that can bring on hair loss, with some of the most common being pregnancy, thyroid disorders, and anemia. Others include autoimmune diseases, polycystic ovary syndrome (PCOS), and skin conditions such as psoriasis and seborrheic dermatitis. Blood tests and other investigations can determine if these are causing your hair loss. 
There is a heridatary condition called androgenetic alopecia which may affect about 50% of women. Although it mostly occurs in the late 50s or 60s, it can happen at any time, even during teenage years, Typically, each time a normal hair follicle is shed, it is replaced by hair that is equal in size. But in women with female-pattern hair loss, the new hair is finer and thinner. The hair follicles are shrinking and eventually they stop growing altogether.
Other reasons for hair loss include extreme stress; physical trauma like surgery or intense illness; dramatic weight loss over a short period of time; and taking too much Vitamin A, and hair loss can occur a couple of weeks to six months after any of these experiences.
One other way to thin hair is self-inflicted - hairstyles like cornrows or too-tight braids can cause hair loss called traction alopecia. If you get your hair done and your scalp is hurting, chances are you are damaging your hair follicles. If you keep your hair pulled too tightly, you may lose your hairline permanently.
All of the things women do to manipulate their hair -- dyes, chemical treatments, relaxers, bad brushes, blow dryers, and flat irons -- can result in damage and breakage. This includes brushing too much and towel drying aggressively when the hair is wet.
Luckily, for most of these issues, the hair grows back or the loss can be reversed with medical treatments. Most need to be prescribed by a doctor, so it is important to see a dermatologist if there seems to be something wrong, because the sooner treatment is started, the better the chances are for improving your growing season.
(Adapted from WebMD)

Mahalia asked about hernias.
A hernia occurs when an organ or fatty tissue squeezes through a hole or a weak spot in a surrounding muscle or connective tissue called fascia. The most common types are inguinal (inner groin), incisional (resulting from an incision), femoral (outer groin), umbilical (belly button), and hiatal (upper stomach).
In an inguinal hernia, the intestine or the bladder protrudes through the abdominal wall or into the inguinal canal in the groin. About 80% of all hernias are inguinal, and most occur in men because of a natural weakness in this area. These hernias are more likely to cause complications, so if you or your child has a swelling in your groin, especially when you stand, cough, cry or strain, you should see your doctor as soon as possible. These types of hernias need to be corrected by surgery.
In an umbilical hernia, part of the small intestine passes through the abdominal wall and causes a swelling near the navel. Common in newborns, it also commonly afflicts obese women or those who have had many children. These hernias rarely cause problems unless they are very large. In children they normally get smaller as the child grows and most are no longer noticeable by age 4. Surgery is not usually recommended unless the hernia is causing problems. 
Please see your doctor if you suspect you have a hernia, especially if it gets painful and tender.
(Adapted from WebMD

Here are some other ways to cut down on your heart burn or acid reflux: 

• Don't go to bed with a full stomach. 
• Eat meals at least two to three hours before lying down. 
• Don’t snack close to bedtime or lie down right after a meal. 
• Wear loose-fitting clothes. 
• Don't overeat. Decrease the size of portions at meal times, or try eating four to five small meals instead of three large ones. 
• Eat slowly. Take time to eat -- don't rush. Try putting your fork down between bites. 
• Avoid taking aspirin or ibuprofen. 
• Stop smoking. 
• Avoid alcohol. If your aim is to unwind after a stressful day, try exercise, walking, meditation, stretching, or deep breathing instead of drinking alcohol. 
• Keep a diary or heartburn log.
•  Raise the head of your bed so that your head and chest are higher than your feet. You can do this by placing six-inch blocks under the bed posts at the head of the bed. 

(adapted from WebMD).

Acid reflux, heartburn or GERD is quite common in our population. Common symptoms are burning or discomfort that can move up from the stomach to the chest and even into the throat. You may experience a sour taste in your mouth or a sensation of acid or stomach contents coming up into your mouth or throat. Some people may experience burping, nausea after eating, or stomach fullness or bloating. Try to stay away from foods and beverages that trigger your heartburn symptoms:
• Alcohol
• Carbonated beverages
• Chocolate
• Citrus fruits, such as oranges or lemons
• Coffee or tea (regular or decaffeinated)
• Fatty or fried foods
• Foods containing tomato, such as spaghetti sauce, salsa, or pizza
• Garlic and onions
• Mint
• Spicy foods, such as those containing chili or curry
Try to avoid taking aspirin and ibuprofen.
I will talk about some other steps you can take to avoid acid reflux tomorrow. You can find lots more information at WebMD
Come see me at the clinic if you need a check up.
Love yourself, take care of your health!

If you have diabetes, you should also focus on having a healthy lifestyle, watch your diet, exercise regularly, as in the last post on diet for hypertension. You want to eat less refined starches, less sugar, less sodas, less fatty foods, less fried foods, more water, more vegetables, more fruit, more high fibre foods. Losing even 5% of your body weight significantly lowers your risk.
Here is a great site that gives advice on diet for diabetes

Tamara asked: "What type of foods should persons with high blood pressure eat or avoid?"
People with high blood pressure should lower their salt intake - cook with less salt, don't add extra salt to your food at the table. Healthy eating is important: more vegetables, more fruit, more water, less sodas, less fried food, less sugar, less refined foods, less starchy foods, less fatty foods. If you are overweight this will help you to lose weight, and that helps lower your blood pressure. Try to have one quarter of your plate with meat, one quarter starch, and half with vegetables or salad. Try to eat foods that are natural, closer to nature, not that come in a box. It is important to live a healthy lifestyle with regular exercise, like walking 3 times a week for 30 minutes. You will need more if you are trying to lose weight but this amount will keep your heart healthy.
The DASH diet was developed specially to help lower blood pressure, and it includes all the things I just mentioned. Here is the link.
Love yourself, take care of your health!