SAME TIME
1) Discontinue using products which contain large amounts of phosphates. Phosphates are chemical compounds containing phosphorous, and are found in most detergents. Use a low-phosphate or a phosphate-free detergent.
2) Put a stop to unwanted junk mail. Some statistics suggest that if only 100,000 American families stopped their “junk mail”, the nation could save up to
13) Whenever possible, use natural pest controls instead of herbicides and pesticides.
14) Try organic gardening and/or buy organically grown produce and grains.
15) Dispose of all household hazardous wastes properly. Do not dump toxics down the drain or into the sewer system. You can dispose of such materials in a number of “safe” ways, including recycling and municipal incineration. You can also
150,000 trees every year. You can have your name taken off mailing lists, and you can recycle the junk mail you already have.
3) Save water by aerating your household faucets. An aerator is a simple device that can be attached to the water faucets in your home and result in a significant saving of water.
4) Use reusable containers to keep food in your refrigerator instead of using aluminum foil or plastic wrap.
5) Avoid using oil-based paint. Such paint is toxic, and the by-products of its manufacture are environmental pollutants. Use latex paint instead of oil- based.
6) Don’t leave the water running while you are brushing your teeth, shaving, or washing the dishes. You can save thousands of gallons of water a year by learning to avoid waste.
7) Since the ozone layer is being depleted by manmade gasses that are common in homes and offices, it is critical that we stop using such products which contain those gasses. Avoid aerosols containing CFCs (chlorofluorocarbons) or halons (found in some fire extinguishers).
Keep your car properly tuned up to conserve fuel and help reduce toxic emission.
9) Use rechargeable batteries instead of alkaline batteries to lessen the hazardous waste problem.
10) Don’t use polystyrene foam. If you eat at fast food food restaurants, ask for paper cups and plates.
11) You can help conserve energy by making sure your home is adequately insulated.
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4) Listen— much of what we attribute to a poor memory is actually a failure to concentrate on what we are hearing. The way to correct this is to learn to listen actively, rather than passively. Don’t expect to sit and listen passively and then have automatic recall of everything you heard. You must think along with the speaker, ask questions, and actually be involved. In order to listen actively, you’ll need to eliminate distractions and give your undivided attention to what others are saying. Once you have learned to do that, you’ll notice a marked improvement in your memory.
5) Write it down— the act of writing out information you want to remember is an excellent way to improve your short-term memory. It serves to reinforce your ability to recall specific information. Whenever possible, jot down on paper what you need to remember.
6) Improve your vocabulary— if you have trouble remembering words, it’s probably because you aren’t using them. Studies have shown that a good command of the language enhances memory. The best way to improve your language ability is to read as much as you can.
7) Relax— that old nemesis, stress, which contributes to so many problems, can also be a culprit in forgetfulness. Your short-term memory can be impaired if you are preoccupied with stressful problems and situations. Learn to relax with relaxation techniques, and try to clear your mind.
Associate names with faces— many people have a great deal of trouble remembering the names of people they’ve just met. This sort of memory lapse can be overcome by making some sort of instant and permanent association between the
name and the person’s face. For example, you may observe that Bob bobs his head while he is talking, or that Rose has rosy cheeks.
9) Use your imagination— if you need to remember something, you can devise your own memory aids. For example, if there’s something you need to take with you when you leave the house in the morning, set the item in front of the door before you go to bed for the night. It’s a sure bet you’ll remember to take the item with you when you leave.
10) Memory joggers— do something unusual that will serve to jog your memory. For example, wear your watch on the other wrist or call your answering service to leave messages for yourself.
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Skin Disorders
Clinical tests suggest that while beta-carotene supplements can alleviate many skin disorders, such as acne and psoriasis, vitamin A derivative drugs may do a much better job. The tests seem to indicate that Accutane is effective against cystic acne, while Tretinoin (the active ingredient in Retin A) works well as a treatment for acne vulgaris, which is the most common form of acne. There have been some good results using Tigason (etretinate) in the treatment of psoriasis. Tests have shown that etretinate may be as much as 80 percent effective when taken for 3 to 4 months. Researchers say that is a much higher rate of effectiveness than is found with any other drug currently being used to treat psoriasis.
It is important to note that women of childbearing age who are not using birth control pills, and pregnant women should not take Accutane or etretinate because they have been linked to certain birth defects. And everyone—both women and men—should consult with a physician before using these vitamin A derivative drugs.
Another vitamin A derivative, Retin A, which was initially developed as a treatment for acne, is now proving to be a fairly effective treatment for sun- damaged skin. According to recent studies, the overall improvement provided by Retin A to skin which has been damaged by exposure to the sun is, in most cases, modest.
Natural Way To Improve Your Eyesight. And Night Driving, Too
You can prevent night blindness by eating an adequate amount of vegetables high in vitamin A—especially in carotene form. Yellow vegetables such as carrots are high in vitamin A, which is required for the maintenance of good vision. An early sign of a deficiency in vitamin A levels is the loss of vision in near darkness or night blindness. By regularly eating vegetables that are rich in vitamin A, you can prevent night blindness, and you may actually improve your night vision.
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The National Cancer Institute has provided several mealtime tips on how to incorporate the 5 a day program into your diet.
Breakfast
A) Add fruit, such as strawberries or sliced bananas to cereal.
B) Have a bowl of fruit such as peaches or melons.
C) Top pancakes and waffles with fruit instead of syrup.
D) Drink a glass of fruit juice.
Lunch
A) Eat a salad or soup that has vegetables.
B) Put lettuce, sprouts and tomatoes on a sandwich.
C) Add carrot, celery, or zuchini sticks to your menu.
D) Have a piece of fruit— an apple, orange, etc.
Snack
A) Munch on grapes, raisins, apricots, prunes, figs, or cut raw vegetables.
1) Eat from 5 to 9 servings of fruits and vegetables each day.
B) Drink a glass of juice.
Dinner
A) Put raw vegetables or fruit in a green salad.
B) Add vegetables to main dishes, such as broccoli to pasta.
C) Order extra side dishes of vegetables when eating out.
D) Garnish main dishes with fruit. Dessert
A) Add fresh fruit to a plain dessert.
B) Add pineapple or papaya to frozen yogurt.
C) Add chopped fruit or berries to cakes, cookies or muffins.
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Health And Live Longer
Anyone who has ever had a dog or a cat knows such pets need adequate “health care” if they are to stay healthy. There are several things you can do to help your pet remain in good health and live a longer life.
1) Have your dog or cat tested by a competent D.V.M. for worms, including hookworm and tapeworm.
2) Make sure your dog or cat gets all the required vaccinations. These include shots for rabies and distemper. Consult your vet about what vaccinations your dog and/or cat should have, and how often.
3) Proper diet is an important part of a dog or cat’s health maintenance. Your vet can recommend what sort of diet is best for your pet.
4) There are several ways to relieve your pet’s misery from an infestation of fleas. Many veterinarians recommend “traditional” insecticide dips as the most effective way to rid your dog or cat of fleas. Ask your vet for advice about the appropriate dip for your pet.
Some sprays and powders can also be helpful if the flea infestation isn’t too heavy. It is also important that you treat the animal’s bedding with an appropriate dip, spray or powder.
5) Ticks, while extremely nasty, are easier to control than an infestation of fleas. If your pet spends a great deal of time outdoors, especially in fields or wooded areas, you should give it frequent “tick inspections”. One good way to do this, and to remove any ticks that haven’t attached themselves yet, is to brush your pet with a fine-toothed flea comb. You should pay particular attention to the animal’s neck and under its ears.
Many flea dips will also kill ticks, so you may be able to rid your dog or cat of ticks and fleas at the same time.
6) Ridding your dog or cat of pesky ear mites usually requires prescription medication that is placed into the animal’s ears. While your pet may not enjoy the treatment, it will certainly be better off without the parasitic mites.
7) Bothersome skin conditions, such as “hot spots” on dogs, are usually caused by a “flea allergy”. The reaction results from the flea’s saliva and causes your dog to irritate its skin trying to relieve excessive itching. The best way to eliminate skin conditions resulting from flea allergy is to eliminate the fleas. This can be done in several ways, as noted earlier. You can also help to ease the animal’s discomfort by treating the affected area. Trim the hair away from the “hot spot”, then clean the area with warm water and apply a powder to dry it out. Many vets recommend Domeboro which is available over- the-counter.
Keep your pets well-groomed. A well-groomed dog or cat is less likely to have health menacing parasites such as fleas, ticks and mites.
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Intestinal gas includes a number of problems, such as burping, belching, swelling and bloating of the abdomen, and an increase in the passage of “wind” (flatus). These symptoms can be so disturbing that some individuals change their social life in order to avoid the embarrassment that comes with “too much gas.”
There are two ways in which gas can enter the digestive system. The most common way is by swallowing air. This occurs unconsciously during eating and drinking and is normal for everyone. Some people, however, swallow too much air, especially when anxious or under stress. It is common for some people to swallow air and then immediately burp or belch to relieve certain kinds of abdominal discomfort. People with acid indigestion often develop this habit, and they may even drink carbonated beverages such as soda water to increase the amount of air in their belches.
The other source of intestinal gas is the fermentation and digestion of food by bacteria that normally inhabit the large intestine. These bacteria break down nutrients, and one of the by-products is intestinal gas. Everyone produces some gas normally, and for the most part this is passed without problem, either during a bowel movement or discreetly throughout the day.
Some people are plagued by abdominal swelling and bloating as well as pain. Studies have shown that the amount of gas in the intestine is about the same in all individuals but some people become more sensitive to normal amounts of gas, and when the bowel is stretched by the gas, it becomes uncomfortable and results in a bloating sensation.
Since almost all gas entering the esophagus and stomach comes from what you swallow, the most important step in decreasing burping and belching is to learn how to swallow less air. You can begin by avoiding carbonated beverages, which contain excess amounts of gas. Eat meals slowly, and never gulp liquids. Avoid chewing gum and smoking, which can lead to increased amounts of swallowed air. If you suffer from acid indigestion, relieve it with antacids.
The passing of malodorous wind is very disquieting to some people. All of us have to pass a certain amount of flatus as part of our normal bodily functions. If, however, you tend to swallow air, the amount of flatus will increase. In addition, certain foods produce excessive amounts of gas and increase the undesirable odor. Therefore, after your physician has determined that no illnesses are affecting your bowel, a change of diet is often helpful.
You should try to eat smaller meals more frequently rather than one or two large meals a day. If you take liquids with your meals, they should be in smaller amounts, and you should drink them slowly rather than using them to “wash down” the food. You should also try to eat slowly. Avoid chewing gum or sucking candies, and stop smoking. If you have a lactose intolerance, a decrease in milk products will be helpful.
Some foods, such as beans, nuts, cauliflower, cabbage, broccoli, radishes, turnips, apples and other raw fruits and vegetables, may lead to an increase in gas. However, rather than discontinuing these foods simultaneously, it might be necessary only to decrease or omit a few of them. Try one at a time and see the result. Many of these foods also supply important amounts of fiber, vitamins, and minerals, and stopping them altogether could lead to serious nutritional problems.
Medications such as antacids decrease the amount of gas. Simethicone, which is often combined with antacids, allows swallowed air to be belched, rather than having it pass through the intestine and leave the body as flatus. Some laxatives increase gas. No medication can completely cure excess flatus.
Although many medications, such as chlorophyllin, have been used to decrease the objectionable odor that is associated with excess flatus, none has proven to be successful in all people. Some people benefit from certain medications if changes in their diet and eating habits have not been beneficial. Chlorophyllin can be taken if you feel that the odor of your flatus and stool is so objectionable that it is interfering with your emotional and social life. Although chlorophyllin is not readily available, your physician can arrange to have your pharmacist order it for you. It will make your stool green, but it does not appear to have any other negative effects.
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Once we reach adulthood, we usually maintain a fairly steady weight. Weight can go up during the middle years, especially if your exercise and physical activity are minimal. Beyond middle age your weight may drop slightly because your skeleton mass and the bulk of your muscles gradually decrease. In Western countries excess weight is a common problem, and it may become exaggerated with age. But obesity is not normal or healthy.
The most common cause of weight gain is a decrease in activity compared to the number of calories eaten. Since eating habits rarely change, and as the inclination to exercise often lessens with age, many older people tend to gain weight. This may be exaggerated by economic factors, which force people to rely on cheaper foods such as sugars, starches (carbohydrates), and fats when good sources of protein become prohibitively expensive. Besides decreasing your energy level, excess weight has serious consequences on your ability to function well: it steps up the work of the heart, exaggerates the symptoms of arthritic conditions and back pain, increases the risks in surgery, and makes diabetes mellitus more difficult to control.
The most effective way to deal with weight gain is to maintain a reasonable degree of activity and carefully limit your food intake. The best way to assure adequate physical activity is to prepare in advance for your senior years by developing good exercise habits. Even if you have never been used to physical exertion, it is never too late to start on a program of gradually increasing exercise. This will also improve your sense of well-being.
If you are overweight, you should try to reduce, even though it is difficult to change eating patterns that were developed over many years. Group sessions such as those given by senior-citizen organizations, weight-reduction associations, or by dietitians and physicians may be helpful in guiding your eating habits. It is important to avoid fats (especially animal fats), sugars, and simple starches, and to substitute protein, complex carbohydrates, and high-fiber vegetables, which have low caloric value.
Far too often an older person becomes aware of the disability resulting from obesity only after having suffered from a serious illness or surgery. It should not be necessary to learn the hard way that being overweight can endanger your health and even your life.
Some causes of weight gain may be the result of illnesses rather than an imbalance between food intake and physical activity. Whenever your pattern of weight changes unexpectedly or if you have other symptoms in addition to weight gain, consult your physician.
Elderly persons with heart disease may gain weight because water tends to accumulate throughout the body. You may become aware of swelling of your legs and abdomen, which may vary throughout the day, with a tendency to worsen in the evening and improve after a night’s sleep. You may feel short of breath or experience other heart symptoms. Because the weight gain can be gradual, the connection between heart disease and fluid accumulation may be overlooked.
People with an underactive thyroid gland (hypothyroidism) may also experience weight gain. This illness may be very gradual in its onset. You may or may not be aware of a generalized slowing of your physical and mental condition, or you experience weight gain despite a limited food intake.
Heart disease, an underactive thyroid gland, and other causes of fluid retention should be investigated and proper treatment sought whenever there is unexpected weight gain.
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Bronchoscopy
To diagnose diseases of the bronchi and lungs, it is sometimes necessary to look into the respiratory system rather than rely on X-rays alone. A bronchoscope is a thin, flexible instrument that can be passed through the nose or mouth into the trachea and down the bronchi. During the examination you will probably receive a local anesthetic and a mild tranquilizer to alleviate the discomfort of the procedure. Samples of sputum can be obtained during the test, and tumors or other abnormalities can be seen and samples or biopsies taken.
Cystoscopy
The urinary tract can be investigated through intravenous pyelogram (IVP) X-rays and echograms and by urine tests. A cystoscopy may be done when there is bleeding from the urinary tract or difficulty with the passage of urine. It is more commonly necessary for men because of disorders of the prostate gland. A local anesthetic is usually used, although a cystoscopic examination is sometimes carried out under a general anesthetic. The procedure, which is somewhat uncomfortable, takes only ten or fifteen minutes and may have to be repeated. It is often possible to remove small tumors that grow in the bladder through the cystoscope, which means that surgery may be avoided.
Arthroscopy
Arthroscopy allows a physician to look inside a joint (such as the knee) and assess damage and diagnose certain rheumatic conditions and injuries. Sometimes surgical procedures and removal of damaged material can be done through the ar-throscope, thereby in some instances avoiding the need for surgery. The instrument (arthroscope) is inserted with little discomfort after preparation of the insertion site with local anesthetic.
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Barium, a white, sticky substance, is often used to investigate disorders of the gastrointestinal (GI) tract, such as ulcer disease, hiatus hernia, benign and malignant tumors, and inflammatory disorders of the bowel. When barium is swallowed the substance outlines the esophagus, stomach, and small intestine. Barium is given as an enema when the lower intestine is to be examined.
The upper gastrointestinal series, or barium swallow, is used to diagnose diseases of the esophagus, stomach, and small intestine. The barium, which tastes chalky but is usually flavored to make it palatable, can cause some constipation, and you will probably be given a laxative to help you expel it.
The test is usually done with a fluoroscope or video device, which allows the physician to watch the barium flow into the esophagus and stomach. A barium swallow is done in the fasting state. Any food or fluid that has been taken in the eight or ten hours before the study may interfere with an accurate interpretation of the X-rays.
A barium enema uses the same substance, but it is inserted into the rectum. This X-ray displays the lower intestine (large bowel). The test and the preparation for it are somewhat uncomfortable. Usually it is necessary to take laxatives for a day or two before the X-ray to clear the bowel. I sometimes recommend a more gradual preparation with a fluid diet for a day or two before. This often avoids the need for strong laxatives.
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Usually, your physician will request blood tests because almost all illnesses cause some abnormality in the constituents of the blood. Blood tests are often the easiest way to determine that you have a disorder. They are easy to do, pose very little danger, and if done carefully, usually cause little discomfort. They can be repeated readily to obtain diagnostic information and measure the results of treatment.
Blood consists of a fluid called plasma, which carries red and white blood cells. Red cells, or erythrocytes, carry oxygen and carbon dioxide. They contain a special chemical substance called hemoglobin, which allows oxygen and carbon dioxide to enter or leave the cell. In many diseases the ability of the body to keep up the normal level of red cells and hemoglobin is disturbed. This disturbance is determined by a blood count, which tells the physician whether the red cells and hemoglobin are normal. If they are too low, the condition is called anemia.
There are a number of varieties of white blood cells, or leucocytes, which help the body fight infection. In certain illnesses there may be either too many or too few white blood cells, or the ones produced may be abnormal. If you have too many white blood cells, you may have an infection, which stimulates the body to fight the germs. On the other hand, a disorder of the white blood cells may make you more susceptible to infection.
Platelets are small cell-like particles that induce blood clotting when an artery or vein is injured. There may be too many or too few platelets in certain disorders. This can make the blood too sticky, which causes blood clots to form within blood vessels, or it can keep the blood from clotting normally and increase your tendency to bleed.
All the blood cells and platelets are produced in the bone marrow, found within the bones of the body. Bone marrow manufactures blood cells and allows them to enter the bloodstream according to the needs of the body. Sometimes the bone marrow becomes diseased and produces excess amounts of blood cells or too few of its components. This results in various blood diseases.
The blood cells are carried in the plasma, which also contains many other components that are vital for the normal, healthy function of the body. Hormones, produced by glands, are also transported by the plasma, as are salts, which keep the body environment normal. All nutrients from food pass into the plasma from the gastrointestinal tract and are circulated throughout the body. Antibodies, which are produced to fight disease, all medications, and the by-products of metabolism are contained in the plasma.
As medicine progresses, we learn more and more about changes that occur within the components of the blood. Therefore, the number and complexity of blood tests has grown enormously in the past few years. The elements in the blood that can be affected by medications, either by design or unintentionally as side effects, can also be determined.
Ask your physician what tests are being done. He may tell you their chemical name or that he is examining your “kidneys” or “liver.” Sometimes blood tests are repeated, and you may wonder why. Many older people complain that their blood is being taken too often, but it is often advisable to repeat blood tests in order to make a diagnosis and to monitor the outcome of treatment. If tests are reordered, ask your physician why. In many instances it is more important for the physician to know about the changes that occur in the blood than to see the results of a single measurement.
The following is a summary of the most common blood tests, but new tests are always being developed. Tests are done by commercial and hospital laboratories, but ones that require special equipment or expertise may be sent elsewhere. Before you leave your physician’s office, ask how you will find out about the results of the tests. Ask whether he will want to see you again to discuss the tests or whether he can tell you the results over the telephone. A physician may tell you that if the tests are normal, you will not hear from him and know that “no news is good news.” If you have gone to a specialist for the tests, he may tell your physician the results. Make sure that you know what tests will be done and who has the answers so that unnecessary duplication is avoided.
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