Constipation - How to be a regular guy

A recent study has found out that more than 90% of the people have been affected by constipation at one time or the other in their lives and of these around 7% suffer from chronic constipation. Constipation strikes both commoners and kings alike. Did you know that Elvis Presley suffered from chronic constipation? Doctors believe that almost 80% of these people would see their discomfort decrease with a simple diet, rich in fibers and a daily exercise plan.

How to loosen up if you are constipated

For the vast majority of people, the intestinal traffic jams will be a thing of the past if they follow these preventive steps.

• Add fiber to your diet : Start introducing fruits, vegetables, legumes, beans , cereals and whole grains which are high in fiber into your daily diet. In the early 1970's a study dome in Africa among people who ate a high fiber diet found they had more bowel movements and less constipation than low-fiber eaters in Europe and America. Although it was clear that lack of fiber didn't cause constipation, extra fiber seems to help. The reason being, the body can't digest most fiber. As it passes through your gut, it soaks water up like a sponge, making stools softer and larger. The large intestine then works harder to get rid of the waste faster.
• Drink Up : Drink plenty of water - and don't substitute it with coke or pepsi. 6 or 8 ounces of water a day are ideal. One thing you should know about fiber: It absorbs many times its weight in water. So to keep the added fiber from clogging you up, drink water.
• Exercise : Regular exercise exercises the abdomen which helps you to do away with constipation. Some exercises like yoga are said to have specific postures which exercises the abdomen.
• Avoid the fat : A study has found that people who eat dry beans, peas, fruits and vegetables report less constipation. The common denominator was lack of fat. Low fat diets help avoid constipation and colon cancer as well.
• Just go to the loo : The single worst thing that a man can do to make himself constipated is not to go to the bathroom when his body tells him to. A person might not want to use a public toilet, or maybe he's just in a hurry and ignores the urge. The problem is that, when we put off sitting on the toilet, the gut reabsorbs water from the stool that wants out, and what was soft and easily expelled becomes hard and pebble like, making it difficult to expel. So make it a habit to visit the loo every day , preferably the first thing in the morning.
• For Instant relief : If you are severely constipated or it has been more than two days since you have gone to the loo, then you may take laxatives. Doctors say that occasional use of laxatives is safe. But laxatives are no substitute for a sensible and healthy diet. An enema or suppository is the quickest route to relief, but once again, doctors warn that they should be used sparingly.
  

Other causes of clogging
There are other factors that affect minor bouts of constipation. Some of them are as follows:

• Travel : A lot of people get constipated when they travel.
• Drugs and medications : Any kind of medication, from pain killers to high blood pressure medicine , can cause fits and spells of constipation.
• Stress: Years ago, research confirmed that stress can alter the functions of your gut. So take action to be less stressful in your day to day lives.

Colon Cancer - How to Launch a Pre-emptive strike

Only two types of cancer in men can be detected and stopped before they become cancer. They are Colon cancer and skin cancer. Doctors say that colon cancer is highly preventable if only people only knew how to deal it. One big reason that it can be prevented is that before it forms, it's red-flagged by growths known as polyps. These are small bumps with big heads and skinny necks that generally range in size from about 1 millimeter to 4 centimeters. They're not cancerous at first, but depending upon their type, 5 to 40 percent of polyps become tumors.

Still, it takes about 5 years for this malignant change to take place, leaving a window of opportunity for the doctors to remove the polyps, nipping the cancer in the bud.

Getting it in your sights

Polyps can be detected in a number of ways. The best way is to have regular checkups with your family physician. He does it with a flexible sigmoidoscope, a thin, bendable, 24 -inch tube like device with a tiny light and lens that goes inside the body, allowing the doctor to see what is inside your body through a viewing port. It is inserted in the rectum for a 5-to-10 minute procedure that allows a doctor to examine the entire lower third of the colon, where more than 50% of the tumors occur. It is not an exam to look forward to, but it is effective.

The Power of Diet
Detection isn't the only way to prevent colon cancer. You can also avoid things that raise your risk and take up things that reduce it. Here are a few tips :

• Cut fat : Population studies have found that people in countries with low-fat diets such as Japan have lower rates of colon cancer. So reduce fat intake to 30 % or less of total calories intake.
• Bulk Up : Eat a diet high in fiber content. This is said to reduce the risk of colon cancer. Some sources of good fiber are beans,lentils, dried pears , apples and whole wheat spaghetti.
• Eat lots of fruits and vegetables : These foods are both low in fat and generally high in fiber.

A Prevention Lifestyle
In addition to these basic guidelines, there are other options that may be worth acting upon. These include :

• Drink alcohol moderately : Many studies link spirits with colon cancer. Imbibing three drinks of wine or liquor each day raised risk by more than two times.
• Ask your doctor about aspirin : Numerous studies have found that people who take aspirin regularly have lower rates of colon cancer.
• Get Active : Physical activity has consistently been associated with lower risk of colon cancer. People who are most likely to exercise are also more likely to have a low-fat diet.

Colds and Flu - Keep the bugs from getting you

Did you know that colds can be caused by more than 200 rhinoviruses - the word literally means nose viruses - and are amoung the most common illnesses people get. In addition, one in 4 people world wide get flu every year.

How do you differentiate between a cold and a flu ?

Although colds and flu share some of the same symptoms - coughs, sore throats, nasal congestion and muscle aches - they're caused by entirely different viruses, and flu symptoms are usually more severe. A cold tends to be more upper respiratory, with nasal congestion, sore throat and ear ache. When you get into the flu, it tends to be more in the chest.

Fever is another tip-off. With flu, your temperature may shoot up to 101 degree Fahrenheit or higher within a few hours, while a cold may not cause much of a fever at all. Perhaps the main difference between a flu and a cold is the severity of the illness - flu tends to be far more uncomfortable - and dangerous, experts say.

Cold War Defenses

Given the huge number of cold viruses out there, preparing an effective vaccine is virtually impossible. But the flu has only three main stains A, B and C - which makes it easier to prepare a vaccine against flu.

The principle behind a vaccine is simple. When you take a serum that contains the inactivated viruses, your immune system is stimulated to make antibodies to kill the same type of virus in the future - without making you sick in the process. Studies have shown that an annual flu shot will prevent about 70 percent of flu cases.

After you get the shot, it will take your immune system about two weeks to marshal its defenses. So don't wait until the flu's already swept through the office before seeing your doctor.

Practical Prevention

Although the viruses that cause both flu and colds are everywhere, there are some simple ways to lower your risk. Here's what experts recommend.

• Wash your hands more often : Cold and flu viruses are often spread by hand-to-mouth or hand-to-eye contact. Washing your hands several times a day will wash away the chance of secondary bacterial infections. If someone at home is already sick, cleaning surfaces will also help prevent germs from spreading.
• Stay far from the sniffing crowd : Did you know that one hearty sneeze can launch virus-laden nose droplets up to 12 feet ? So it might be a good idea to stay away from cramped social settings, at least when the virus has been cutting a swath through your community.
• Stop Smoking : Cigarette smoke paralysis the protective, hair like cilia in your airways that help sweep virus-laden mucus from your body. This is why smokers are far more likely to catch colds than nonsmokers. So don't smoke, and if someone else lights up, light out.
• Address Stress : Studies have found that the more stressed a person is, the more likely he was to catch a cold. Scientists suspect that stress releases hormones that suppress your immune system, making you more vulnerable to colds and other infections. Studies, however, also show that even simple relaxation techniques, like slow, deep breathing or just hanging out with friends, can help the immune system work more efficiently.
  

Finding comfort

Although there is no cure for these viral interlopers, there is a way to make yourself more comfortable.

• Bring out the big guns : When your flu is caused by the type-A virus, your doctor may recommend a prescription drug called amantadine. Taken within two days of the onset of symptoms, amantadine can cut the duration of your illness in half.
• Drink up : Drinking 8 to 10 eight-ounce glasses of water a day should help keep virus fighting mucus thin and fluid. Warm liquids are usually more soothing than cold ones.
• Go easy on the booze : Alcohol can suppress your immune system and make you even more uncomfortable by drying out mucous membranes. So stop drinking atleast till you are feeling better.
• Eat well : Good nutrition - lots of fruits, vegetables and whole grains, along with protein sources, like beans, dairy products and lean meats - makes for a stronger immune system. While a well rounded diet won't prevent colds and flu, it will improve your odds for staying healthy.
• Exercise a cold : Regular exercise can help prevent colds by strengthening your immune system. But research also suggests that exercising during the cold also might help you get over it. But there are several "buts". Wait until acute symptoms have passed - usually 3 days - and go easy. Do not exercise if you are experiencing chest congestion, aching muscles, a hacking cough or fever.
• But rest the flu : While regular exercise may be good for colds, it is not so great for flu. Experts say that overexerting yourself can allow flu viruses to do even deeper damage such as invading muscles. Before returning to your exercise routine, it is best to wait for two weeks after your symptom is gone.
• Wet the air : Adding moisture to the air with a vaporizer or moisturizer will help keep your airways lubed.
• Get yourself a new toothbrush : Viruses and bacteria can linger for hours outside the body. Both can linger on your toothbrush. It is not the virus but the bacterial infection that can make a cold or flu last longer. Doctors advise getting yourself a new toothbrush so you are not reinfecting yourself.
• Soothe your sore throat : While over the counter medicated lozenges will help relieve sore throat pain, just sucking on hard candy, which stimulates the flow of saliva, can also be helpful. You can also try gargling with a solution made from one to three teaspoons of salt in a glass of warm water. Drinking warm liquids, like tea with honey and lemon, can help too.
• Turn up the heat : Hot peppers contain a fiery substance called capsaicin, which will cause the mucous membranes to secrete more liquid - one of the body's ways of eliminating viruses. So when illness strikes, make your favorite cuisine extra hot.
• Try chicken soup : All over the globe, hot chicken soup is remedy of choice for colds. It not only gets the mucus flowing but also inhibits the action of neurophils, blood cells that cause nasal congestion and discomfort.
• Blow gently : Blowing your nose hard could blast the infection back into your ears or sinuses. So take care to blow gently, one nostril at a time.
• Take vitamin C supplements : Drinking about 5 glasses a day of juice - orange, tomato, grapefruit or pineapple - will provide 500 milligrams of vitamin C - a safe and effective amount . Other high vitamin C foods include broccoli, brussels sprouts and strawberries.
  

Cold and Canker sores

Canker and cold sores rank amoung the most common of human affliction. While their causes are different, cold sores and canker sores have much in common. Both are painful lesions that develop on the lip or inner mouth. Stress is the top trigger for both. And with both, outbreaks occur infrequently for most, continuously for a few and last anywhere from 10 to 14 days.

The rare guy with constant cold sores might be suffering from some underlying disease related to the immune system and should see a physician. For the rest of us, occasional outbursts of either canker or cold sores aren't serious, will almost heal with time and don't require a doctor's visit.

Containing cold sores

Given time, even the most painful cold sore will disappear on its own. But a combination of preventive steps and fast responses can greatly diminish the problem. Here are the things to do.

• Remember the sunscreen : Exposing your lips to sun may trigger cold sores, so consider giving up the bronzed-god(dess) look. Always wear a broad-brimmed hat and lip protection outside.
• Consider medicinal solutions : If cold sores are a persistent problem, ask your doctor about whether the prescription drug acyclovir is appropriate for you. A daily dose of the drug will significantly reduce the number of outbreaks.
• Protect others : After an outbreak, the chances of infecting another adult with the cold sore virus are slim. But avoid passing it on to that rare adult who has yet to be exposed by foregoing kissing and oral sex during an outbreak. If you touch the sore and rub yourself, you may transfer the virus to another part of your body. Although it is rare, cold sores can form on the inside of the mouth, on the nostrils, fingers , genitals and eyelids.
• Keep it moist : Use petroleum jelly, lip balm or an over the counter antibiotic ointment as often as needed after the blister breaks. Avoid picking at the sore; it only invites the possibility of developing a secondary bacterial infection. If you notice swelling and pus or if the sore fails to heal in two weeks, see your physician.
  

Corralling canker sores

• Protect your mouth : Any mouth trauma can trigger a canker sore, from hot pizza to a tooth or filling rubbing against the inner lining of your cheek to biting the inside of your mouth.
• Avoid the food foes : Certain chronic canker sores sufferers report recurrences after eating sweet, spicy or acidic foods. Keep track of what triggered the canker sore and eliminate it from your diet. If the food is gone but the canker returns, look for other causes.
• Avoid the pain : Once a canker sore appears, sour, salty or acidic foods will burn or otherwise exacerbate the sore.
• Take appropriate medicines : Taking a mixture of Kaopectate and Benadryl Elixir can help to numb the mouth once the sore appears. Also taking antacid tablets could neutralize mouth enzymes that aggravate the sores. Also try anesthetic lozenges and mouthwashes to deaden the nerves.
  

Chronic Fatigue Syndrome

Chronic fatigue syndrome (CFS) is an overwhelming sense of exhaustion that seems to have no underlying cause. Exactly what causes chronic fatigue syndrome is one of the great medical mysteries of our time.

Symptoms of chronic fatigue syndrome

In majority of the cases, it sometimes starts with an ordinary bout of flu. Instead of going away after a few weeks, the symptoms - which can include fever, sore throat, swollen lymph nodes, sore muscles and diarrhea - linger. Other symptoms can develop too: headaches, difficulty sleeping, difficulty in concentrating, forgetfulness. True to its name, though, the overriding symptom of CFS is a bone-crushing fatigue.You can hardly get out of bed when it hits you. It never goes away; it waxes and wanes.

Taming Chronic Fatigue

Because the symptoms of CFS are similar to some of the early symptoms of so many other conditions - everything from kidney disease and anemia to AIDS and leukemia - the first step for anyone who thinks he may have it is to rule out the other possiblities. That means getting an evaluation by a doctor who is familiar with the CFS guidelines set out by the Centers for Disease Control and Prevention.

And if you are diagnosed with CFS, then here are some steps you can take to make your battle with it as short and easy as possible.

Slow Down : Stress is one of the common denominators for guys with chronic fatigue syndrome. Thus the universally recommended treatment for CFS is simple: Get plenty of rest, eat a balanced diet and exercise moderately. Take a good look at your lifesytyle, rearrange your priorities, cut down on the pressure. You have to start drawing a line somewhere .

Stay Active : Becoming sedentary or being goggy from too much sleep are both common side effects of CFS. With CFS, you won't feel like working out, and vigorous exercise only makes the fatigue worse. Nevertheless, do try to get aerobic exercise, even if that means no more than getting up and walking around the house - even minor activity will be better for your body in the long run. If you don't have muscle fatigue already, you are going to get it by spending three months in bed.

Don't label yourself : Doctors urge that you keep yourself open to admitting that you may have something besides CFS. Research has shown that, many patients who thought they had CFS have recovered after being treated for everything from sleep disorders and sinus problems to hyperventillation. Depression is often mistaken for chronic fatigue syndrome, too. A high percentage of CFS patients respond favorably to antidepressants.

Stay away from quacks : Any disease, especially one as mysterious as CFS, is bound to bring out the hustlers. There's a long list of megavitamins, minerals and natural supplements that are rumoured to relieve the symptoms of CFS. None of these have been proven to be of any value. The same goes for any number of specialized diets. The study conducted by the Harvard School of Public Health analysed the diets that five self-help books claimed would cure CFS, including several that eliminated yeast, sugar and carbohydrates. They didn't find any proof that any of these diets are effective. Worse, such diets may do more harm than good because they are nutritionally unbalanced.

Adopt a diet : Studies aside, many CFS patients have found special diets or vitamin regimens that seems to work for them. Doctors say that diets that eliminate sugars and caffeine are especially popular because people with fatigue have a tendency to overindulge in those substances, only to come crashing down again when the rush wears off. There is no scientific evidence that these things work; but there is a lot of anecdotal evidence. If there is nothing harmful in the diet, then there is no harm in following it. The patients need to feel they have some sense of control, that there is some thing they can do.

Cataracts - Clearing the cloudy vision

Sooner or later - but usually much later - it happens to almost all of us. Colors loose their punch, paling against what we remember them to be. The summer sky looses its brilliance, the panoramas darker than those in memory. All this could be caused because you have cataract. The lens in our eyes get progressively cloudy and opaque as we age - and this phenomenon is called cataract. Usually it happens during old age. But there is hope for even the most serious cataract patient. Now medical science has progressed so much that in a matter of weeks, the average patient can see as well as he could when he was young.

The Age Factor

The primary cause of cataracts is something we would all like to avoid but can't - getting older. Men and women in their fifties and older make up the vast majority of those seeking treatment - and the incidence increases enormously with age. Cataracts would appear in everyone if they lived long enough. But saying that cataract comes with age is like saying the sun causes light - it tells you nothing about the why of it all. The reality is that no one really knows precisely why we develop cataracts as we get older.

A lot of things can cause cataracts - trauma, infection, diabetes, measles. But doctors really don't know exactly why they develop with age.

Alternative Theories

A small body of evidence suggests that alcohol and tobacco use may be linked to earlier onset but not to cataract formation itself. One theory suggests that cataracts are caused in part by oxidation of the lenses caused by so-called free radicals. Beta-carotene, vitamins C and E and the minerals zinc and selenium are known antioxidants, so some doctors suggest taking a daily dosage.

The surgical solution

Now a days with the advancement of modern surgical techniques, one can remove cataract completely. In the most popular surgical procedure, an ophthalmologist will make a cut about 3 millimeters long in the surface of the eye. This incision is so small that sutures aren't normally required to close it; it heals well without them.

Your eye surgeon will then insert a device that uses ultrahigh frequency sound waves to literally liquefy the clouded lens within its capsule. The doctor then vacuum out the old lens and inserts a small plastic replacement - individually cut and ground to restore the focusing ability of a particular patient's eye. The typical patient has usable vision the very next day and can normally see quite well within a matter of one or two weeks. The procedure that is used today will restore excellent vision to about 95 % of all patients.

Bronchitis - Opening the airways

Bronchitis is the inflamation of the bronchi - the air passages in the lungs - caused by a bacteria or virus. In response to the inflamation, the body produces secretions to protect the lining of these airways. As these secretions build up, they interfere with breathing and you begin to cough in order to clear out phlegm, mucus and other lung wastes. Bronchitis can also cause shortness of breadth, wheezing, fever and pain behind the breastbone. In most cases, the inflamation is caused by the same viruses that cause colds and flus. These acute or short-term bouts of bronchitis are common and usually clear up within a week. If phlegm is yellow or green, the bronchitis is likely caused by bacteria and will require antibiotics.

Chronic bronchitis on the other hand unlike the acute kind, can last for months or even years. Air pollution may be a risk factor, but smoking is by far the most common cause of chronic bronchitis. In fact, 90 % of the people who have it are smokers.

Steps to prevent bronchitis
Doctors say that simply living a healthy life can drastically slash your risk of bronchitis.

• Snub the smokes : If you are a smoker, then this is the right time to quit. Smoking is the number one cause of chronic bronchitis.
• Avoid the passive stuff too : Passive smoke is clearly one of the most serious forms of air pollution that we are exposed to. It predisposes children and many adults to episodes of bronchitis. If someone in your family smokes, consider creating a well-ventillated smoking area away from the frequently used rooms of your home.
• Relax : Stress saps your immunity and may make your lungs more vulnerable to bronchitis and other respiratory infections. So practicing relaxation techniques such as meditation and progressive relaxation may help.
• Eat the right foods : A balanced diet can help your immune system prevent bronchial infections. Try to eat atleast five servings of fruits and vegetables, like apples, oranges, beans and carrots, six servings of grains such as cereals and whole wheat breads, two servings of dairy products, like cheese and yogurt and a couple of servings of fish, poultry and meat everyday.
• Keep in shape : Taking a brisk 20 min walk three times a week and regularly doing aerobic exercise such as swimming also can help keep your immunity in tip-top condition and prevent bronchitis.
• Protect yourself from the flu : Bronchitis often is a complication of the flu. An annual flu shot can help prevent that and is particularly recommended for certain high-risk groups: those above 65 years or those with chronic heart or lung problems, diabetes or other chronic health problems.
  

Curing Bronchitis

If bronchitis sets in, the first question is whether to see a doctor. The answer is yes if you have a temperature of 101 degree Farenheit or higher, chest pain, shortness of breadth or vomiting, or if you are coughing up blood or thick yellow-, green- or rust-coloured sputum.

Before your appointment, collect sputum in a cup. It may speed your office visit since the first thing your physician will want is a sputum sample, and you may not be able to cough it up on demand.

Here are a few other things that may speed your recovery.

• Keep the water flowing : Drink an eight-ounce glass of water or juice every waking hour. It will prevent dehydration and break up phlegm, so it will be easier to clear out your lungs and airways.
• Stay away from alcohol : Some people think a cold beer will cure anything, but not in this case. Alcohol slows your metabolism, suppresses the immune system and increases the amount of time it will take you to recover.
• Don't push yourself : It is a mistaken belief that a good, hard workout in the gym will help clear up bronchitis by forcing the gunk out of your lungs. But exercise will only have a reverse effect on you and does more harm than good. Not only can you infect others, you'll probably get dehydrated, and that weakens your body's natural defences. So get plenty of rest.
• Lose the phlegm : The more sputum you cough up, the less problems you have in your respiratory tract. You might also use a cough medicine that contains guaifenesin, an expectorant that will help you expel phlegm from your lungs.
• Control the coughs : You want to do some coughing to keep your airways clear, but excessive coughing might make your throat sore and inflame your airways even more. In this case, an over the counter cough suppressant that contains dextromethorphan could be beneficial.
• Keep a humidifier humming : Moist air - it doesn't matter if it is warm or cool - can help loosen up phlegm and decongest your airways. if you use a humidifier, however, be sure that it is cleaned and dried after each use to prevent disease causing molds from growing in it.