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Archive for the ‘Exercise’ Category

From the Physician’s Desk … Weekly Blog!

Don’t forget to visit … www.LegacyEducators.org and click on “Cancer Information”

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FEBRUARY IS AMERICAN HEART MONTH!

SaltThe average salt (sodium = NaCl/Na) consumption in the United States and around the world is ~3,400mg per day, according the Institute of Medicine (IOM) report.  It is recommended by the American Heart Association that daily salt intake be limited to 1,500 mg of sodium per day. The United States Dietary guidelines, based on the 2005 IOM report, recommend that the general population aim for sodium levels of 1,500 to 2,300 mg/dy, because those levels do not raise blood pressure, per study.

However, this study was considered flawed, because majority of the study participants were white males, average age of ~41, and did not have previous diagnosis of high blood pressure – not the typical “at risk” population in the United States.

A lower level of sodium intake (along with other recommended overall health adjustments) should decrease the risk of heart attacks and stroke. Unfortunately, the “at risk” group make up close to half of the U.S. population.  Groups  “at risk” include, but is not limited to:

  • Those with a current diagnosis of High Blood Pressure
  • Those with Heart disease
  • Those with a diagnosis of Diabetes
  • Blacks/African Americans
  • Anyone older than 50 years old
  • Anyone with chronic kidney disease (CKD)

Think that maintaining a low salt intake of 1,500mg is difficult?  Well, here are a few examples of salt content in common food…and then you do the math…for you!

  • 1 med slice of bacon = 155mg Sodium
  • salt 35 oz of roasted ham = 1,300 to 1,500mg Sodium (who eats only 3.5 oz of anything?)
  • 5 oz of Chicken (dark/white) = 87 / 77mg Sodium
  • 1 beef hot dog = 585mg Sodium
  • Tuna canned in spring water = 300mg Sodium
  • 1 oz American Cheese = 443mg Sodium
  • Cottage Cheese (low fat) = 918mg Sodium
  • Milk (whole/skim/1%) = 120/125/125mg NaCl/Na
  • Avocado (half medium) = 10mg NaCl/Na
  • Broccoli raw/cooked (half-cup) = 12mg / 20mg NaCl/Na
  • Cucumber (half cup) = 1mg NaCl/Na
salt1

Hands up! Please step away from the SALT!

See more on salt content of common foods HERE which will help you decide on how best to adjust your diet. A small change with a few substitutions can make a HUGE difference. Read your labels and look for sodium/Na when able, and for the love your heart, please choose less salt!

American Heart Month

American Heart Association
7272 Greenville Avenue
Dallas, TX 75231
(800) 242-8721
www.heart.org External Links Disclaimer Logo
Materials available

When to go to the Emergency Room?

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Remember …

Ipsa Scientia Potestas est    ———  Knowledge itself is power!

Don’t forget to visit my website … www.LegacyEducators.org 

Your Family Friendly Doc … Dr McGann!  

See you next week…

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From the Physician’s Desk … Weekly Blog!

Don’t forget to visit … www.LegacyEducators.org  and click on “Cancer Information”

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Every new year, brings new resolutions and 2015 is no different! Many listed “weight loss” and improving nutritional diet overall, as one of their top 3 priorities…including yours truly. There are many good reasons to try and attain these goals (of lower BMI/weight loss and healthier eating habits), but sometimes published data helps!

Read previous blog on the Obesity Epidemic in America and review definition for obesity/increase BMI by clicking HERE

“Body-mass index (BMI) and risk of 22 specific cancers: A population-based cohort study of 5.24 million UK adults”  – big title and a huge claim! (no pun intended). This was published in The Lancet medical journal AUG 2014. They noted that:

  • obesity antiPeople who were obese had a higher risk of Leukemia as well as cervical, colon, gall bladder, kidney, liver, ovarian, uterine and postmenopausal breast cancers than leaner people
  • People who were obese had a higher risk of esophageal cancer (after they took smoking into account)
  • People who were obese had a lower risk of premenopausal breast cancer and total prostate cancer (though there is controversy, because other studies have shown that advanced stage prostate cancers are linked to excess weight. This study did not review advance stage prostate cancer. Additionally, you may not be at risk for these 2, but increased risk for the other types of cancers remain elevated)
  • Underweight people had a higher risk of lung, mouth and throat cancer than leaner people, but the link was due to smoking, since it was absent in those who had never smoke.

obesity-epidemicTheir conclusion/Interpretation states: “BMI is associated with cancer risk, with substantial population-level effects. The heterogeneity (mixture of results) in the effects suggests that different mechanisms are associated with different cancer sites and different patient subgroups.”   The Lancet Vol 384, No.9945 Aug 2014

Bottom line: Everyone is different, but if you lose or avoid gaining excess weight (exercise, increase vegetable & fruit intake, etc.,), quit smoking, your weight control/improvement may be helpful overall, as it pertains to decreasing your cancer risk. Hhhmmm. Sounds familiar?

Watch video below for insight into the state of Obesity in America!

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Remember …

Ipsa Scientia Potestas est    ———  Knowledge itself is power!

Don’t forget to visit my website … www.LegacyEducators.org 

Your Family Friendly Doc … Dr McGann!  

See you next week…

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From the Physician’s Desk … Weekly Blog! 

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It is summer and it is hot! There is nothing I dislike more than standing still, doing nothing and sweating profusely…simply because it is hot.  If I am exercising, then it is justified. But doing nothing – that’s annoying (smile).  Notwithstanding my dislike, I still subject myself to “hot yoga” on a regular basis for its benefits… no, its not crazy…not really…(performing “Bikram” yoga in a “hot sauna” room for 90 minutes, we are usually drenched within the first 5-10 min, just lovely…)

Water

Well, we all have heard that in the summer time we should drink water…and lots of it! Oh…do not forget to replace the electrolytes too. However, no one really publicize, that drinking water, like anything else, should be done in moderation. If not, you could literally die from drinking too much water…yes, die from drinking too much water! The medical term is “hyponatremia” … also known as “water intoxication” … it can be very dangerous. Please be careful this summer and especially educate and keep an eye our children! MODERATION is the word for the year.

Please view 2 videos below for more information …

 

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Remember …

Ipsa Scientia Potestas est    ———  Knowledge itself is power!

Don’t forget to visit my website … www.LegacyEducators.org 

Your Family Friendly Doc … Dr McGann!  

See you next week…

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From the Physician’s Desk … Weekly Blog! 

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MAYHEM can occur to anyone (As the All-State commercials so aptly describes). However, you can decrease your likelihood of an ER visit with a few precautions/Safety tips!

JUNE is National Safety Month

Injuries are a leading cause of disability for people of all ages – and they are the leading cause of death for Americans ages 1 to 44. The good news is everyone can get involved to help prevent injuries.

burnDuring National Safety Month, Legacy Health Educator is working with community members to help reduce the risk of injuries. This June, we encourage you to learn more about important safety issues like prescription drug abuse, distracted driving, and slips, trips, and falls.

  • Prescription drug abuse: Prescription painkiller overdoses are a growing problem in the United States, especially among women. About 18 women die every day from a prescription painkiller overdose – more than 4 times as many as back in 1999.
  • Slips, trips, and falls: One in 3 older adults falls each year. Many falls lead to broken bones and other health problems.
  • Distracted driving: Doing other activities while driving – like texting or eating – increases your chance of crashing. Almost 1 in 5 crashes (18%) that injured someone involved distracted driving.
  • Watch out for motorcyclists … PLEASE!

You can make a difference. Find out ways to help reduce the risk of these safety issues.

See video below – may sound simple, but many of these activities lead to Emergency Room visits regularly!

Safety Starts With YOU!

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Remember …

Ipsa Scientia Potestas est    ———  Knowledge itself is power!

Don’t forget to visit my website … www.LegacyEducators.org 

Your Family Friendly Doc … Dr McGann!  

See you next week…

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From the Physician’s Desk … Weekly Blog! 

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MAY is National Physical Fitness and Sports Month!

My Grand-father was 5’9″ and weighed approximately 160 pounds (considered a thin man) when he died of a Heart Attack in his Mid-60’s.  It is a prevalent myth, that if one is “skinny” then exercise is not important and a “skinny” person is not affected by many of the common diseases, such heart disease, cancer, diabetes, etc., Please do not believe that statement!

Exercise-bikeLegacy Health Educator is supporting the President’s Council on Fitness, Sports & Nutrition in honor of National Physical Fitness and Sports Month (healthfinder.gov). During the month of May, we challenge all adults to get 30 minutes of physical activity every day (Children too!).

Did you know that regular physical activity increases your chances of living a longer, healthier life? It also reduces your risk for high blood pressure, heart disease, and some types of cancer. Yet many children and adults do not get the recommended amount of physical activity.

The Physical Activity Guidelines for Americans recommend that adults:

  • Aim for 2 hours and 30 minutes of moderate aerobic activity each week.
  • Moderate activity includes things like walking fast, dancing, swimming, and raking leaves.
  • Do muscle-strengthening activities – like lifting weights and using exercises bands – at least 2 days a week.

Physical activity is for everyone. No matter what shape you are in, you can find activities that work for you. Together, we can rise to the challenge and get more active during the month of May!

Enjoy the video below … (I did this to the tune of “Happy” on the Mount Vernon trail about a month ago…not aware that this even existed! It was loads of fun and quite exhilarating! Not up to the video standards? Then just plain walking will do too! )

 

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Remember …

Ipsa Scientia Potestas est    ———  Knowledge itself is power!

Don’t forget to visit my website … www.LegacyEducators.org 

Your Family Friendly Doc … Dr McGann!  

See you next week…

 

 

 

 

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From the Physician’s Desk….Weekly Blog!

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Greetings! We have covered Diabetes in a few blogs in the past. In honor of American Diabetes Association “ALERT Day” this week, let’s see how much you recall about the basics of Diabetes!

The organ that is “insuffiecient/affected” that lead to the diagnosis of Diabetes is;

  1. Kidneys
  2. Pancreas
  3. Liver
  4. Heart

The “normal” blood sugar level, first thing in the morning, should be?

  1.  70 – 92 mg/dL
  2. 130 mg/dL
  3. Greater than 150 mg/dL
  4. Over 200 mg/dL

What is Heamglobin A1c (Hgb A1c)?

  1. Basically, the amount of sugar on the white blood cells, that reveals what your “average” blood sugar reading was over the past month or so
  2. Basically, the amount of sugar on the blood strip test before you take your medication
  3. Basically, the amount of sugar on the red blood cells, that reveals what your “average” blood sugar reading was over the past month or so.
  4. Basically, the amount of sugar you ate in your last meal

What should be your “goal” Hgb A1c?

  1. ~3
  2. ~6
  3. ~9
  4. ~17

How did you do? Answers are below

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diabetes-01-3-2013To be given a diagnosis of diabetes, the following criteria must be met:

  1. Have symptoms of diabetes (increased thirst, increased urination, and unexplained weight loss) and a blood sugar level equal to or greater than 200 milligrams per deciliter (mg/dL). The blood sugar test is done at any time, without regard for when you last ate (random plasma glucose test or random blood sugar test).
  2. Have a fasting blood sugar level that is equal to or greater than 126 mg/dL. A fasting blood sugar test (fasting plasma glucose) is done after not eating or drinking anything but water for 8 hours.
  3. Have a 2-hour oral glucose tolerance test (OGTT) result that is equal to or greater than 200 mg/dL. An OGTT is most commonly done to check for diabetes that occurs with pregnancy (gestational diabetes).
  4. Have a hemoglobin A1c that is 6.5% or higher.

The diagnosis of diabetes needs to be confirmed by repeating the same blood sugar test or doing a different test on another day.

Pre-Diabetes: your blood sugar is above normal but not high enough to be diabetes.

  1. If the results of your fasting blood sugar test are between 100 mg/dL and 125 mg/dL,
  2. Your OGTT result is between 140 to 199 mg/dL (2 hours after the beginning of the test), or your hemoglobin A1c is 5.7% to 6.4%.

ANSWERS: 2, 1, 3, 2

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Remember …

Ipsa Scientia Potestas est    ———  Knowledge itself is power!

Don’t forget to visit my website … www.LegacyEducators.org 

Your Family Friendly Doc … Dr McGann!  

See you next week…

 

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From the Physician’s Desk … Weekly Blog!

Don’t forget to visit … www.LegacyEducators.org  and click on “Cancer Information” Thanks in advance for your support!

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HAPPY NEW YEAR EVERYONE! It is that time to make resolutions and by golly, I will do so! My resolutions are actually quite simple this year (well I think so;)

Happy-New-Year-2014

As Physicians, we sometimes tend to neglect our own health while we busy ourselves taking care of others.  I managed to ignore a partially torn rotator cuff injury in addition to a stressful 2013…crazy I know! My resolution is already in effect:

  1. I am now a Pescetarian! Yes, a vegetarian whose diet will allow seafood! (I could not give up sushi!) So no beef, pork, chicken (now that will be difficult – no chicken?). I can live without cows milk and eggs too! I had some really good vegan cheese the other day…yummy! *giggles*
  2. Decrease my stress. Plans are already in motion for that!
  3. Discover/read more on meditation and start low impact exercise more frequently.

That is it for me! How about your resolutions?

Wishing you all the best and GREAT health in 2014!

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Last year I had the opportunity to start reading for pleasure again … oh how sweet it is! In addition to the usual Medical Journals I read, The Four Agreements, The Untethered Soul, Wisdom of the Heart, 20,000 Days and Counting…and uhmm…halfway through another.

The Blog’s title was taken from book gifted to me by a dear colleague, “Wisdom of the Heart” by Alan Cohen.  The following is an excerpt from this book. (The thought alone is a great de-stressor too!)

RESIGNATION FROM ADULTHOOD 

I’ve decided that I’d like to accept the responsibilities of an eight-year-old again.

      I want to go to McDonald’s and think that it’s a four-star restaurant. I want to sail sticks across a fresh mud puddle and make ripples in a pond with rocks. I want to think M&M’s are better than money because you can eat them. I want to lie under a big oak tree and run a lemonade stand with my friends on a hot summer day.

      I want to think the world is fair, that people are honest and good. I want to believe that anything is possible. I want to be oblivious to the complexities of life and be overly excited by the little things. I want to live simply again. I don’t want my days to consist of computer crashes, paperwork, depressing news, more days in the month than money in the bank, doctor bills, gossip, illness, and the loss of loved ones.

      I want to believe in the power of smiles, hugs, kind words, truth, justice, peace, dreams, imagination, human-kind, and making angels in the snow.

      So …  here’s my checkbook, my car keys, my credit card bill, and my 401(k) statements. I’m officially resigning from adulthood. And if you want to discuss this further, you’ll have to catch me first, ‘cause … tag —you’re it!

P.S. I love you.

kids in field

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Remember …

Ipsa Scientia Potestas est    ———  Knowledge itself is power!

Don’t forget to visit my website … www.LegacyEducators.org 

Your Family Friendly Doc … Dr McGann!  

See you next week…

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