Dr. Pauline Maki discussed menopausal changes in cognition and mood.
Many of us need to lose weight, and if you are 20, 30 or many more pounds above your ideal weight, the goal may be daunting. The reality is that as little as a 5% weight loss can have very significant health benefits. Why not have a smaller initial goal, knowing that you are making great strides in your overall health?
From webmd.com this week:
1. You can take 40 pounds of pressure off of your lower body joints by losing 10 pounds. That translates into less risk of arthritis and joint damage. Excess body fat
also increases inflammation in your body that cause damage to your organs.
2. Weight loss and exercise can decrease the chance of getting type 2 diabetes. If your already have diabetes, lowering your blood sugar can result in less tissue damage. Thirty minutes of moderate exercise 5 times weekly is recommended.
3. A healthy diet can lower your LDL (bad) cholesterol, but sometimes medication is needed to achieve your cholesterol goal. Increasing your HDL, the good cholesterol, is achieved by exercise and decreasing body fat.
4. Weight loss can lower your triglycerides, the fatty particles in your body that transport fat for energy. Lower triglycerides can lower your risk of heart attacks and stroke.
5. Weight loss can lower your blood pressure. Decreasing dietary intake of salt also helps.
6. Weight loss can decrease belly fat and chemicals it produces that makes your body
resistant to insulin, which makes it harder to metabolize glucose, leading to diabetes.
7. Cancers related to excess body weight include breast, colon, liver, kidneys, ovaries, cervix, and prostate. Less body weight may decrease hormones linked to these cancers.
8. Sleep apnea is more common in people who are overweight, because they have more
tissue in the back of the neck that can block the airway. Sleep apnea is related to cardiac problems.
9. A study demonstrated that those who lost 5% of their weight slept on average 22 minutes longer each night.
10. Weight loss may affect mood. This may be due to sleeping better, or changes in body image.
11. Weight loss of 10% may decrease inflammatory substances produced by fat cells that can lead to heart disease, arthritis and strokes.
How can you get started? Make some simple changes in your diet: eat more fruits and vegetables, lean meat, more seafood, beans, nuts and seeds. Replace refined grains with whole grains, and cut down on portions. Exercise at least 30 minutes 5 times per week, and add resistance training. Always, check with your doctor before making changes in your diet and exercise, as you may have health needs that are individual to you. Good luck!
You may not have all the vaccinations you need! Grandparents please note!
Immunizations are important to individuals, as well as to the public health. Immunizations decrease the severity and death from infectious diseases, but many adults are under-vaccinated. There are many reasons for this, including lack of knowledge by doctors and their patients regarding the recommendations, multiple caregivers for an individual (who is in charge of the big picture), and concerns regarding insurance coverage, reimbursement, co-pays, etc. It all leads to the fact that many adults do not have the vaccines that they should.
Here are the recommendations of the Advisory Committee on Immunization Practices of the United States. (ACIP)
Hepatitis A and B:
Hepatitis A and B can cause acute and chronic infections that can lead to death and serious illness. Children are now vaccinated for hepatitis A, but unvaccinated adults who have risk factors should be vaccinated. Risk factors include men who have sex with men, drug users, people with chronic liver disease, and travelers to countries that are high risk.
Hepatitis B vaccine is recommended for adults with more than one sexual partner in six months, healthcare personal, people with end-stage renal disease, and those who are seen in STD and HIV testing centers. Children are routinely vaccinated.
Human papilloma virus:
The human papilloma virus is associated with cervical, vulvar and vaginal cancer in women, anal and oral/ pharyngeal cancers in men and women, and cancer of the penis in men. In the US, the vaccine is approved for women up to the age of 26. Three doses of the vaccine are given over a six month period of time. In Canada, the vaccine can be given to women who are at risk up to the age of 45. A physician my consider prescribing the vaccine to women older than age 26 if she is deemed to have missed the window of opportunity and is at high risk. Because the vaccine is not FDA approved for this age group, the cost is usually not covered by insurance
A flu vaccine is recommended yearly for everyone older than 6 months of age. Those who are healthcare workers, the elderly, and the immunocompromised are especially at risk. The vaccine changes yearly in accordance with which strains of the virus are considered to be the most likely
contagions for the coming season. The vaccine should be given by October, but those who remain unvaccinated may obtain the vaccine through the winter flu season.
Pneumonia vaccine: pneumococcal vaccine
Strep pneumonia causes about 500,000 cases of pneumonia in the US yearly. All adults greater than the age of 65, and those younger than 65 who are immunocompromised or at risk, should be vaccinated. Two vaccines are available, the timing and sequence should be determined by your physician.
Tetanus and Tdap:
Trap is a vaccine that includes tetanus toxoid, diphtheria toxoid, and acellular pertussis.
This vaccine is recommended once in an adult’s lifetime, versus previously getting tetanus and diphtheria every ten years. This Tdap vaccine is recommended for adults greater than the age of 65, and all healthcare workers. Also, and this is important to GRANDPARENTS, if you anticipate close contact with an infant, you should have the vaccine to prevent the transmission of pertussis. This vaccine can be given even if you have had a tetanus shot recently.
Shingles vaccine: herpes zoster
The shingles vaccine is important to obtain over the age of 50 (FDA recommendation) or 60 (ACIP recommendation). Shingles causes a rash and can cause severe pain in older adults, leading to marked disability and hospitalizations. Contraindications to the virus are pregnancy, immunodeficiency, and chronic steroid use. This vaccine is very effective in reducing the morbidity from the shingles virus.
As with all medical advice, your individual needs for a particular vaccine should be determined by your physician after assessing your medical history.
NAMS PRACTICE PEARL: Immunizations for Adult Women, August 1, 2016
by Stephanie S. Faubion, MD, and Lisa C. Larkin, MD