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6.000 steps a day can help women stay healthy, even after menopause

 

Women hear all the time that they need to eat healthy and stay active in order to live longer, healthier lives. But how true is that? Well, in fact it is very true. In fact, recent research has shown that women who are active enough to take about 6,000 steps a day will protect themselves during the mid-years of their lives. This amount of activity, however it is done, was correlated to lower diabetes rates and metabolic syndromes in women during these middle years. Metabolic syndrome includes a variety of cardiovascular diseaserisks, including high blood pressure, high cholesterol, and weight gain. Some of these can also be precursors of Type 2 diabetes. The study showed that those who were less active, achieving less than 6,000 or more steps a day, tended to have higher weight, more often were smokers, and more often had diabetes and metabolic syndrome. So how does one achieve 6,000 steps a day? Well, to put it in perspective, 6,000 steps equals about an hour of walking. One of the best ways to reach this is to set goals. In the beginning, one should not set a goal of 6,000 steps; instead look where you can add walking to your daily life. Park a little farther from the store, use the stairs, or simply take a 10 minute walk in the evening. One correlation that was found during the study is those women who use a pedometer find it easier, and are more likely, to reach their goal of 6,000 steps, and are also more likely to lower blood pressure and weight. So take some extra time each day to simply walk, and you will lower your risk for midlife issues and health problems. Plus, walking can sometimes be very relaxing and peaceful. So go enjoy!

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Why does iron deficiency create fatigue?

 
Millions of women experience fatigue on a consistent basis. For many of these women, an iron deficiency could be the reason why they are always so tired. In fact, fatigue is the most common symptom of this deficiency. Some other symptoms include a lack of energy, dark circles under the eyes, shortness of breath, heart racing, increased infections, or a decrease in appetite. On average, a woman intakes about 8-10 milligrams a day. However, 15 milligrams are recommended for optimal health, and 30 milligrams are recommended for those women who are pregnant. In order to get more iron into your diet, red and organ meats are the highest sources, as well as greens; there are also supplements on the market that can help. Fatigue from iron deficiencies is created by the need of the body to create hemoglobin, which is a component of the red blood cells. Hemoglobin is essential for oxygen to be distributed throughout your body. The fatigue you feel is caused by the low amounts of hemoglobin, leading to a reduction of oxygen within the body. This low oxygen level will leave you feeling tired, exhausted, and all around awful. So if you have been experiencing any of the symptoms listed above, talk to your doctor today and see if you have an iron deficiency. Functioning with these symptoms can be nearly impossible, so get some help today and start feeling better in no time.
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7 Bad Habits That Cause Back Pain

 

Back pain will affect 80 percent of us at some point in our lives and often results from repeated behaviors that stress your body.

If you’re battling back pain now — or if you want to take steps to prevent an achy back — make an effort to avoid these seven bad habits:

  1. Not exercising. “The failure to perform any exercise, particularly abdominal strengthening exercises, may lead to poor posture and increased low back pain,” says Nancy E. Epstein, MD, chief of neurosurgical spine and education at Winthrop-University Hospital in Mineola, N.Y. and clinical professor of neurological surgery at The Albert Einstein College of Medicine in the Bronx, N.Y. Good exercises for back pain prevention include Pilates or other trunk or “core” strengthening activities that can increase stability in the back muscles. Cardiovascular exercises such as swimming, walking, and bicycling are also recommended, along with movements that improve flexibility.
  2. Bad posture. “Poor posture can add strain to muscles and put stress on the spine,” says Tae M. Shin, MD, a board-certified orthopedic spine surgeon at St. Vincent’s Medical Center in Los Angeles. Over time, he adds, the stress of poor posture can actually change the anatomical characteristics of the spine. To avoid back injuries, try to stand with your knees slightly bent, and place one foot forward to take pressure off the lower back and reduce back strain. When sitting, Dr. Shin advises sitting with your hips slightly higher than your knees.
  3. Lifting incorrectly. Often back injuries occur when we try to lift heavy objects and do so incorrectly. Bend your knees and use the power of your legs, keeping the weight close to the body &emdash; be sure to avoid twisting.
  4. Being overweight. Keep your weight under control for back pain prevention. “Being overweight, especially in the mid-section, shifts your entire center of gravity forward and puts additional strain on your back muscles,” Shin says. Try to stay within 10 pounds of your ideal weight to avoid experiencing unnecessary back pain. Exercise and a healthy diet can help move you toward this goal.
  5. Smoking. Nicotine restricts blood flow to the discs that cushion your vertebrae and increases the rate of degenerative change, Shin says. Cigarette smoking also reduces calcium absorption and prevents new bone growth, leaving smokers with double the risk of an osteoporotic fracture compared with non-smokers.
  6. Calcium and vitamin D. These nutrients are essential for bone strength. If you don’t get enough calcium and vitamin D in your daily diet, discuss the possibility of supplements with your doctor.
  7. Being sedentary. Limiting activity as a means of pain management when you’re experiencing back pain can be counterproductive. Activity increases blood flow to the affected area, decreasing inflammation and reducing muscle tension, Shin says.

When you’re in the throes of back pain or simply want to ward it off, avoiding these habits will help protect and strengthen your back and your entire body.

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Pain Management Without Drugs

 

When chronic pain sets in, most people immediately look in their medicine cabinet or rush to the drugstore. But medication usually offers only temporary pain management relief — it’s not going to stop the pain or cure what’s causing it. Fortunately, there are many approaches available through pain management specialists who can provide you with better pain management strategies.

Pain Management: Acupuncture

One of the oldest pain management techniques is the Chinese practice of acupuncture. Acupuncture uses tiny needles, placed in specific points along the body, to help alleviate chronic pain. One large study of people with knee osteoarthritis found that acupuncture provided significant pain relief when medications couldn’t. But the study did find that acupuncture must be used long-term for the maximum effect; most of the time, it took at least 14 weeks to appreciate the results.

Pain Management: Massage

When doesn’t a massage feel good? Massage also offers therapeutic benefits for chronic pain management: From deep tissue massage to more gentle techniques, massage can help relax muscles and sore tissues and ease chronic pain. One recent study in the Annals of Internal Medicine found that the benefits of massage in easing lower back pain may last for six months or longer.

Pain Management: Physical Therapy

Physical therapy teaches you how to gently move and stretch your muscles and work your joints to strengthen them, which will help alleviate pain. Unlike medication, physical therapy can actually help treat the underlying source of your pain, whether it’s arthritis or another condition, and will help chronic pain improve over time. Physical therapy may include water therapy, such as working muscles in a pool or whirlpool. Physical therapy also includes regular exercise, and working with pain specialists trained in physical therapy can teach you the right way to exercise to alleviate pain, not increase it. A January 2012 article in Annals of Internal Medicine found that doing home exercises taught by physical therapists was more helpful for neck pain than drugs.

Pain Management: Hot and Cold Therapy

Heat therapy boosts blood flow to areas of the body in pain due to inflammation, and allows muscles to relax. You can apply a heating pad or a heat wrap, or relax in a hot bath for pain management, which can soothe body and soul.

Cold therapy can also be useful in pain management. By slowing blood flow to a painful joint, swelling is reduced and nerves aren’t able to quickly send messages of pain. Applying ice, a cold wrap, or a cold pack can ease a flaring, painful joint.

Pain Management: Therapy for the Mind

Anxiety, stress, and depression can aggravate chronic pain, so it’s important not to ignore the emotional side of your pain. Cognitive-behavioral therapy, which can teach you how to manage thoughts and feelings and your body’s physical response, can effectively manage chronic pain. Biofeedback is another method that teaches you how to control your body’s reactions to pain, while hypnosis allows deep relaxation to help with pain management.

Pain Management: TENS Treatment

By electrically stimulating the area where the pain is localized, you can actually help alleviate it. Transcutaneous electrical nerve stimulation, or TENS, is the electrical stimulation technique most often used in pain management. A small device attached to the skin sends electrical impulses to the painful area, stimulates the nerves, and as a result, reduces pain.

The Right Solution for You

You don’t have to live with chronic pain or rely on a bottle of pills for the rest of your life. There are so many pain management options to choose from that by consulting with your doctor, you’re sure to find a method that works to control your pain.

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Waking up early gives you more dopamine, which is known to make us happy

Our brain is an amazing organ, helping us do simple things each day like walking, and even more complex things, like driving a car or understanding the law. Most of these activities are done by neurotransmitters in the brain. One of these neurotransmitters, dopamine, is an important piece of our bodies that helps with our mood. Too much or too little can cause a range of issues, from a simple bad mood to Parkinson’s disease. And although your body creates this naturally, there are many things that you can do to help boost the production of it. When you are producing the proper amount of dopamine, you tend to be happy and in a good mood. It also helps you to become motivated, process pleasure, think more clearly, and move easier. Dopamine is produced in a variety of ways. One of the most natural ways is during stress, where your body will produce more dopamine in order to help adjust your mood. Another great way to have high dopamine levels is to simply wake up early and start your day. I know, many of us are night owls and this is hard to. However, waking up and getting out into the sun helps stimulate dopamine growth and production. Even something as simple as opening your blinds or taking a walk in the sunshine will help. This helps because we often see people more depressed during winter months; this is often called the “winter blues”. If you some tips for waking up early to help your mood, here are a couple. Stay away from the snooze button. Create a sleep schedule that details when you will go to sleep and when you will get up. Follow this each day, including weekends. Keep an alarm, and use it. And one of my favorites, create a morning routine to help you get up and on the go in the mornings. Even if that’s getting out of bed to drag down to get coffee and sit at your desk; in this case, you are up and out of bed. In closing, dopamine is an important neurotransmitter that helps with mood. Do what you can to increase its production, and live a happier life.

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10 Small Changes with Big Health Payoffs

Does it ever feel like you have to spend hours and hours at the gym, change your diet dramatically or jump way out of your comfort zone to reap any rewards in the health department? Think again. Our experts say that these small changes can have significant health payoffs.

1. Floss more often.

According to Robert Emami, DDS, chief of staff at Dental Specialties, a multispecialty practice in Randolph, Massachusetts, a simple piece of nylon string can have dramatic effects on a woman’s overall health. “Flossing is one of the easiest, quickest ways to remove bad bacteria from your body,” he says. “Plaque and bacteria are constantly building up in areas of the teeth that brushing does not get to. If plaque accumulates, it eats away the bone that holds the teeth in place.” Oral bacteria, he adds, can enter the bloodstream; studies have shown that such harmful bugs could exacerbate diabetes and hypertension, and even lead to premature births.

2. Eat every 2 to 3 hours during the day.

Think you’re a saint for going on a long hunger strike at work? If you’re imagining thinner thighs as a result, don’t. You’re likely making your metabolism crazy, says Dallas-based fitness trainer Scott Colby, and possibly setting yourself up to eat more later in the day. Colby encourages women to eat when they’re hungry, which often translates to three meals and at least two snacks per day. “This will help keep you full and satisfied and will reduce the likelihood of binge eating at the end of the day,” he says. “This is one of the best principles you can follow to blast fat and build sexy, lean muscle.”

3. Make your coffee at home.

If a trip to Starbucks is as much of a morning ritual as showering and blow-drying your hair, you might find this advice crazy, but health experts like Gregory J.E. Ladas, author of the book The Couch Potato Diet, say it will not only save you money but possibly hundreds of calories. When you brew your java at home, you “avoid the unhealthy temptations at coffee shops like doughnuts,” he says. And who hasn’t fallen for a sprinkle donut or a piece of fat- and calorie-laden pumpkin loaf?

4. Wear a pedometer.

Boston-based personal trainer Helena Collins calls the affordable little pedometer “the most effective fitness tool known to man”—or woman. “Becoming aware of how much you move is such motivation to move more,” she says. “Not only for you, but for your whole family. Kids love pedometers—it becomes a family challenge about movement, not exercise.” It also may be fun to track how active (or inactive) you are each day. For starters, 2,000 steps is the equivalent of one mile. To boost your physical and mental health, wear a pedometer and challenge yourself to increase your steps every day.

5. Sleep in your exercise clothes (comfortable ones).

Do you always intend to get up and go for a jog or log an hour at the gym before work but…don’t? Motivation may be your problem, and if so, Nicole Glor, an AFAA-certified personal trainer and group fitness instructor at Crunch in New York City, says that she gives her clients some unusual advice that works. “Sleep in your gym clothes and put your sneaks and sports bra by the bed,” she says. “Many of us waste too much time saying we need to work out but dread the process. Trick yourself by just getting dressed for it and not really thinking about the next step.”

6. Do your Kegels.

Experts say that as many as 1 in 4 women over the age of 18 experience episodes of involuntary leaking urine, called urinary incontinence. It’s embarrassing and frightening, but there is something you can do about it, say experts: Keep your pelvic floor muscles strong. According to a review of studies by The Cochrane Library, the pelvic-floor strengthening exercises known as Kegels were found to be an effective way to minimize urinary incontinence issues. Proof: Women who did their Kegels were between 2.5 and 7 times more likely to experience improvement than those who did not do the exercises.

Need a quick refresher course on how to do Kegels? First, to figure out which muscles need flexing, some experts suggest women insert a tampon or a clean finger into their vagina and then try to close their vaginal muscles around it. Contract these pelvic muscles and hold for about 3 seconds; repeat 10 times. Do these as often as you like, and anywhere you like—no one will know!

7. Give yourself a compliment.

The key to feeling happy, confident and proud of your body—flaws and all? According to Stacey Rosenfeld, PhD, a New York-based psychologist who specializes in issues of anxiety, depression, eating disorders and body image, the best thing you can do for yourself is to learn how to marvel at your body’s many abilities. “Focus on what your body can do, rather than on how it looks,” she says. “Too often, we pay attention to how our bodies appear, rather than what they allow us to do. Can your body dance or swim? Can you build sand castles at the beach with your kids? Does your body allow you to enjoy a hot bath or intimacy with a partner? Does your body transport you down the block or up a mountain?” Try this exercise: “Identify what you like about your body,” she says. “See if you can find 10 things you like about how you look, like the sparkle in your eyes, the strength of your calves or your hair.”

8. Get your vitamin D levels checked.

Next time you’re at the doctor’s office, request a simple blood test to evaluate your vitamin D blood levels, suggests Doreen Orion, MD, a physician in private practice in Boulder, Colorado, and the author of the memoir Queen of the Road. “We’re finding that many, many women have a low level of this essential vitamin,” she says. “Low levels are correlated with all sorts of things from cancers to low energy to Alzheimer’s. I’ve had patients who are outside all day, who still have very low levels. The fix is simple and just involves taking vitamin D for several months, then rechecking the level.”

9. Switch from instant to steel-cut oats.

If you eat oatmeal in the morning, give yourself some bonus points. The breakfast of champions, oatmeal fills you up and helps you feel satisfied longer than most breakfasts. But, to get the maximum health payoff, consider switching to steel-cut oats, says Jill Nussinow, MS, RD, a registered dietitian and the author of The Veggie Queen. “Steel-cut oats are less processed, contain more fiber and are more satisfying,” she says. “Make them in the slow cooker overnight or quickly in the pressure cooker in 5 minutes in the morning.”

10. Turn on some classical music at dinner.

“We tend to mimic the pace of the music we’re listening to,” explains David Niven, PhD, author of The 100 Simple Secrets of Healthy People. “To keep yourself from eating too fast—and too much—put on some slow music.” He cites a research study that found people who listened to fast music with meals ate, on average, five bites per minute. Those who didn’t listen to music ate four bites per minute. And the kicker: Those who listened to slow music ate just three bites per minute.

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Microvascular and Macrovascular Complications of Diabetes

 

Diabetes is a group of chronic diseases characterized by hyperglycemia. Modern medical care uses a vast array of lifestyle and pharmaceutical interventions aimed at preventing and controlling hyperglycemia. In addition to ensuring the adequate delivery of glucose to the tissues of the body, treatment of diabetes attempts to decrease the likelihood that the tissues of the body are harmed by hyperglycemia.

The importance of protecting the body from hyperglycemia cannot be overstated; the direct and indirect effects on the human vascular tree are the major source of morbidity and mortality in both type 1 and type 2 diabetes. Generally, the injurious effects of hyperglycemia are separated into macrovascular complications (coronary artery disease, peripheral arterial disease, and stroke) and microvascular complications (diabetic nephropathy, neuropathy, and retinopathy). It is important for physicians to understand the relationship between diabetes and vascular disease because the prevalence of diabetes continues to increase in the United States, and the clinical armamentarium for primary and secondary prevention of these complications is also expanding.

Microvascular Complications of Diabetes

Diabetic retinopathy

Diabetic retinopathy may be the most common microvascular complication of diabetes. It is responsible for ∼ 10,000 new cases of blindness every year in the United States alone.1 The risk of developing diabetic retinopathy or other microvascular complications of diabetes depends on both the duration and the severity of hyperglycemia. Development of diabetic retinopathy in patients with type 2 diabetes was found to be related to both severity of hyperglycemia and presence of hypertension in the U.K. Prospective Diabetes Study (UKPDS), and most patients with type 1 diabetes develop evidence of retinopathy within 20 years of diagnosis. Retinopathy may begin to develop as early as 7 years before the diagnosis of diabetes in patients with type 2 diabetes.1 There are several proposed pathological mechanisms by which diabetes may lead to development of retinopathy.

Aldose reductase may participate in the development of diabetes complications. Aldose reductase is the initial enzyme in the intracellular polyol pathway. This pathway involves the conversion of glucose into glucose alcohol (sorbitol). High glucose levels increase the flux of sugar molecules through the polyol pathway, which causes sorbitol accumulation in cells. Osmotic stress from sorbitol accumulation has been postulated as an underlying mechanism in the development of diabetic microvascular complications, including diabetic retinopathy. In animal models, sugar alcohol accumulation has been linked to microaneurysm formation, thickening of basement membranes, and loss of pericytes. Treatment studies with aldose reductase inhibitors, however, have been disappointing.

Cells are also thought to be injured by glycoproteins. High glucose concentrations can promote the nonenzymatic formation of advanced glycosylated end products (AGEs). In animal models, these substances have also been associated with formation of microaneurysms and pericyte loss. Evaluations of AGE inhibitors are underway.

Oxidative stress may also play an important role in cellular injury from hyperglycemia. High glucose levels can stimulate free radical production and reactive oxygen species formation. Animal studies have suggested that treatment with antioxidants, such as vitamin E, may attenuate some vascular dysfunction associated with diabetes, but treatment with antioxidants has not yet been shown to alter the development or progression of retinopathy or other microvascular complications of diabetes.

Growth factors, including vascular endothelial growth factor (VEGF), growth hormone, and transforming growth factor β, have also been postulated to play important roles in the development of diabetic retinopathy. VEGF production is increased in diabetic retinopathy, possibly in response to hypoxia. In animal models, suppressing VEGF production is associated with less progression of retinopathy.

Diabetic retinopathy is generally classified as either background or proliferative. It is important to have a general understanding of the features of each to interpret eye examination reports and advise patients of disease progression and prognosis.

Background retinopathy includes such features as small hemorrhages in the middle layers of the retina. They clinically appear as “dots” and therefore are frequently referred to as “dot hemorrhages.” Hard exudates are caused by lipid deposition that typically occurs at the margins of hemorrhages. Microaneurysms are small vascular dilatations that occur in the retina, often as the first sign of retinopathy. They clinically appear as red dots during retinal examination. Retinal edema may result from microvascular leakage and is indicative of compromise of the blood-retinal barrier. The appearance is one of grayish retinal areas. Retinal edema may require intervention because it is sometimes associated with visual deterioration.

Proliferative retinopathy is characterized by the formation of new blood vessels on the surface of the retina and can lead to vitreous hemorrhage. White areas on the retina (“cotton wool spots”) can be a sign of impending proliferative retinopathy. If proliferation continues, blindness can occur through vitreous hemorrhage and traction retinal detachment. With no intervention, visual loss may occur. Laser photocoagulation can often prevent proliferative retinopathy from progressing to blindness; therefore, close surveillance for the existence or progression of retinopathy in patients with diabetes is crucial.8

Diabetic nephropathy

Diabetic nephropathy is the leading cause of renal failure in the United States. It is defined by proteinuria > 500 mg in 24 hours in the setting of diabetes, but this is preceded by lower degrees of proteinuria, or “microalbuminuria.” Microalbuminuria is defined as albumin excretion of 30-299 mg/24 hours. Without intervention, diabetic patients with microalbuminuria typically progress to proteinuria and overt diabetic nephropathy. This progression occurs in both type 1 and type 2 diabetes.

As many as 7% of patients with type 2 diabetes may already have microalbuminuria at the time they are diagnosed with diabetes.9 In the European Diabetes Prospective Complications Study, the cumulative incidence of microalbuminuria in patients with type 1 diabetes was ∼ 12% during a period of 7 years. In the UKPDS, the incidence of microalbuminuria was 2% per year in patients with type 2 diabetes, and the 10-year prevalence after diagnosis was 25%.

The pathological changes to the kidney include increased glomerular basement membrane thickness, microaneurysm formation, mesangial nodule formation (Kimmelsteil-Wilson bodies), and other changes. The underlying mechanism of injury may also involve some or all of the same mechanisms as diabetic retinopathy.

Screening for diabetic nephropathy or microalbuminuria may be accomplished by either a 24-hour urine collection or a spot urine measurement of microalbumin. Measurement of the microalbumin-to-creatinine ratio may help account for concentration or dilution of urine, and spot measurements are more convenient for patients than 24-hour urine collections. It is important to note that falsely elevated urine protein levels may be produced by conditions such as urinary tract infections, exercise, and hematuria.

Initial treatment of diabetic nephropathy, as of other complications of diabetes, is prevention. Like other microvascular complications of diabetes, there are strong associations between glucose control (as measured by hemoglobin A1c [A1C]) and the risk of developing diabetic nephropathy. Patients should be treated to the lowest safe glucose level that can be obtained to prevent or control diabetic nephropathy. Treatment with angiotensin-converting enzyme (ACE) inhibitors has not been shown to prevent the development of microalbuminuria in patients with type 1 diabetes but has been shown to decrease the risk of developing nephropathy and cardiovascular events in patients with type 2 diabetes.

In addition to aggressive treatment of elevated blood glucose, patients with diabetic nephropathy benefit from treatment with antihypertensive drugs. Renin-angiotensin system blockade has additional benefits beyond the simple blood pressure-lowering effect in patients with diabetic nephropathy. Several studies have demonstrated renoprotective effects of treatment with ACE inhibitors and antiotensin receptor blockers (ARBs), which appear to be present independent of their blood pressure-lowering effects, possibly because of decreasing intraglomerular pressure. Both ACE inhibitors and ARBs have been shown to decrease the risk of progression to macroalbuminuria in patients with microalbuminuria by as much as 60-70%. These drugs are recommended as the first-line pharmacological treatment of microalbuminuria, even in patients without hypertension.

Similarly, patients with macroalbuminuria benefit from control of hypertension. Hypertension control in patients with macroalbuminuria from diabetic kidney disease slows decline in glomerular filtration rate (GFR). Treatment with ACE inhibitors or ARBs has been shown to further decrease the risk of progression of kidney disease, also independent of the blood pressure-lowering effect.

Combination treatment with an ACE inhibitor and an ARB has been shown to have additional renoprotective effects. It should be noted that patients treated with these drugs (especially in combination) may experience an initial increase in creatinine and must be monitored for hyperkalemia. Considerable increase in creatinine after initiation of these agents should prompt an evaluation for renal artery stenosis.

Diabetic neuropathy

Diabetic neuropathy is recognized by the American Diabetes Association (ADA) as “the presence of symptoms and/or signs of peripheral nerve dysfunction in people with diabetes after the exclusion of other causes.” As with other microvascular complications, risk of developing diabetic neuropathy is proportional to both the magnitude and duration of hyperglycemia, and some individuals may possess genetic attributes that affect their predisposition to developing such complications.

The precise nature of injury to the peripheral nerves from hyperglycemia is not known but likely is related to mechanisms such as polyol accumulation, injury from AGEs, and oxidative stress. Peripheral neuropathy in diabetes may manifest in several different forms, including sensory, focal/multifocal, and autonomic neuropathies. More than 80% of amputations occur after foot ulceration or injury, which can result from diabetic neuropathy. Because of the considerable morbidity and mortality that can result from diabetic neuropathy, it is important for clinicians to understand its manifestations, prevention, and treatment.

Chronic sensorimotor distal symmetric polyneuropathy is the most common form of neuropathy in diabetes. Typically, patients experience burning, tingling, and “electrical” pain, but sometimes they may experience simple numbness. In patients who experience pain, it may be worse at night. Patients with simple numbness can present with a painless foot ulceration, so it is important to realize that lack of symptoms does not rule out presence of neuropathy. Physical examination reveals sensory loss to light touch, vibration, and temperature. Abnormalities in more than one test of peripheral sensation are > 87% sensitive in detecting the presence of neuropathy. Patients also typically experience loss of ankle reflex. Patients who have lost 10-g monofilament sensation are at considerably elevated risk for developing foot ulceration.

Pure sensory neuropathy is relatively rare and associated with periods of poor glycemic control or considerable fluctuation in diabetes control. It is characterized by isolated sensory findings without signs of motor neuropathy. Symptoms are typically most prominent at night.

Mononeuropathies typically have a more sudden onset and involve virtually any nerve, but most commonly the median, ulnar, and radial nerves are affected. Cranial neuropathies have been described but are rare. It should be noted that nerve entrapment occurs frequently in the setting of diabetes. Electrophysiological evaluation in diabetic neuropathy demonstrates decreases in both amplitude of nerve impulse and conduction but may be useful in identifying the location of nerve entrapment. Diabetic amyotrophy may be a manifestation of diabetic mononeuropathy and is characterized by severe pain and muscle weakness and atrophy, usually in large thigh muscles.16

Several other forms of neuropathy may mimic the findings in diabetic sensory neuropathy and mononeuropathy. Chronic inflammatory polyneuropathy, vitamin B12deficiency, hypothyroidism, and uremia should be ruled out in the process of evaluating diabetic peripheral neuropathy.

Diabetic autonomic neuropathy also causes significant morbidity and even mortality in patients with diabetes. Neurological dysfunction may occur in most organ systems and can by manifest by gastroparesis, constipation, diarrhea, anhidrosis, bladder dysfunction, erectile dysfunction, exercise intolerance, resting tachycardia, silent ischemia, and even sudden cardiac death. Cardiovascular autonomic dysfunction is associated with increased risk of silent myocardial ischemia and mortality.

There is no specific treatment of diabetic neuropathy, although many drugs are available to treat its symptoms. The primary goal of therapy is to control symptoms and prevent worsening of neuropathy through improved glycemic control. Some studies have suggested that control of hyperglycemia and avoidance of glycemic excursions may improve symptoms of peripheral neuropathy. Amitriptyline, imiprimine, paroxetine, citalopram, gabapentin, pregablin, carbamazepine, topiramate, duloxetine, tramadol, and oxycodone have all been used to treat painful symptoms, but only duloxetine and pregablin possess official indications for the treatment of painful peripheral diabetic neuropathy. Treatment with some of these medications may be limited by side effects of the medication, and no single drug is universally effective. Treatment of autonomic neuropathy is targeted toward the organ system that is affected, but also includes optimization of glycemic control.

Macrovascular Complications of Diabetes

The central pathological mechanism in macrovascular disease is the process of atherosclerosis, which leads to narrowing of arterial walls throughout the body. Atherosclerosis is thought to result from chronic inflammation and injury to the arterial wall in the peripheral or coronary vascular system. In response to endothelial injury and inflammation, oxidized lipids from LDL particles accumulate in the endothelial wall of arteries. Angiotensin II may promote the oxidation of such particles. Monocytes then infiltrate the arterial wall and differentiate into macrophages, which accumulate oxidized lipids to form foam cells. Once formed, foam cells stimulate macrophage proliferation and attraction of T-lymphocytes. T-lymphocytes, in turn, induce smooth muscle proliferation in the arterial walls and collagen accumulation. The net result of the process is the formation of a lipid-rich atherosclerotic lesion with a fibrous cap. Rupture of this lesion leads to acute vascular infarction.

In addition to atheroma formation, there is strong evidence of increased platelet adhesion and hypercoagulability in type 2 diabetes. Impaired nitric oxide generation and increased free radical formation in platelets, as well as altered calcium regulation, may promote platelet aggregation. Elevated levels of plasminogen activator inhibitor type 1 may also impair fibrinolysis in patients with diabetes. The combination of increased coagulability and impaired fibrinolysis likely further increases the risk of vascular occlusion and cardiovascular events in type 2 diabetes.

Diabetes increases the risk that an individual will develop cardiovascular disease (CVD). Although the precise mechanisms through which diabetes increases the likelihood of atherosclerotic plaque formation are not completely defined, the association between the two is profound. CVD is the primary cause of death in people with either type 1 or type 2 diabetes. In fact, CVD accounts for the greatest component of health care expenditures in people with diabetes.

Among macrovascular diabetes complications, coronary heart disease has been associated with diabetes in numerous studies beginning with the Framingham study. More recent studies have shown that the risk of myocardial infarction (MI) in people with diabetes is equivalent to the risk in nondiabetic patients with a history of previous MI. These discoveries have lead to new recommendations by the ADA and American Heart Association that diabetes be considered a coronary artery disease risk equivalent rather than a risk factor.

Type 2 diabetes typically occurs in the setting of the metabolic syndrome, which also includes abdominal obesity, hypertension, hyperlipidemia, and increased coagulability. These other factors can also act to promote CVD. Even in this setting of multiple risk factors, type 2 diabetes acts as an independent risk factor for the development of ischemic disease, stroke, and death. Among people with type 2 diabetes, women may be at higher risk for coronary heart disease than men. The presence of microvascular disease is also a predictor of coronary heart events.

Diabetes is also a strong independent predictor of risk of stroke and cerebrovascular disease, as in coronary artery disease. Patients with type 2 diabetes have a much higher risk of stroke, with an increased risk of 150-400%. Risk of stroke-related dementia and recurrence, as well as stroke-related mortality, is elevated in patients with diabetes.

Patients with type 1 diabetes also bear a disproportionate burden of coronary heart disease. Studies of have shown that these patients have a higher mortality from ischemic heart disease at all ages compared to the general population. In individuals > 40 years of age, women experience a higher mortality from ischemic heart disease than men. Observational studies have shown that the cerebrovascular mortality rate is elevated at all ages in patients with type 1 diabetes.

The increased risk of CVD has led to more aggressive treatment of these conditions to achieve primary or secondary prevention of coronary heart disease before it occurs. Studies in type 1 diabetes have shown that intensive diabetes control is associated with a lower resting heart rate and that patients with higher degrees of hyperglycemia tend to have a higher heart rate, which is associated with higher risk of CVD.22 Even more conclusively, the Diabetes Control and Complications Trial/Epidemiology of Diabetes Interventions and Complications Study demonstrated that during 17 years of prospective analysis, intensive treatment of type 1 diabetes, including lower A1C, is associated with a 42% risk reduction in all cardiovascular events and a 57% reduction in the risk of nonfatal MI, stroke, or death from CVD.

There has not been a large, long-term, controlled study showing decreases in macrovascular disease event rates from improved glycemic control in type 2 diabetes. Modification of other elements of the metabolic syndrome, however, has been shown to very significantly decrease the risk of cardiovascular events in numerous studies. Blood pressure lowering in patients with type 2 diabetes has been associated with decreased cardiovascular events and mortality. The UKPDS was among the first and most prominent study demonstrating a reduction in macrovascular disease with treatment of hypertension in type 2 diabetes.32,33

There is additional benefit to lowering blood pressure with ACE inhibitors or ARBs. Blockade of the renin-angiotensin system using either an ACE inhibitor or an ARB reduced cardiovascular endpoints more than other antihypertensive agents. It should be noted that use of ACE inhibitors and ARBs also may help slow progression of diabetic microvascular kidney disease. Multiple drug therapy, however, is generally required to control hypertension in patients with type 2 diabetes.

Another target of therapy is blood lipid concentration. Numerous studies have shown decreased risk in macrovascular disease in patients with diabetes who are treated with lipid-lowering agents, especially statins. These drugs are effective for both primary and secondary prevention of CVD, but patients with diabetes and preexisting CVD may receive the highest benefit from treatment. Although it is beyond the scope of this article to review all relevant studies, it should be noted these beneficial effects of lipid and blood pressure lowering are relatively well proven and likely also extend to patients with type 1 diabetes. In addition to statin therapy, fibric acid derivates have beneficial effects. They raise HDL levels and lower triglyceride concentrations and have been shown to decrease the risk of MI in patients with diabetes in the Veterans Affairs High-Density Lipoprotein Cholesterol Intervention Trial.

Practice Recommendations

Patients with type 1 diabetes of > 5 years’ duration should have annual screening for microalbuminuria, and all patients with type 2 diabetes should undergo such screening at the time of diagnosis and yearly thereafter. All patients with diabetes should have serum creatinine measurement performed annually. Patients with microalbuminuria or macroalbuminuria should be treated with an ACE inhibitor or ARB unless they are pregnant or cannot tolerate the medication. Patients who cannot tolerate one of these medications may be able to tolerate the other. Potassium should be monitored in patients on such therapy. Patients with a GFR < 60 ml/min or with uncontrolled hypertension or hyperkalemia may benefit from referral to a nephrologist.15

Patients with type 1 diabetes should receive a comprehensive eye examination and dilation within 3-5 years after the onset of diabetes. Patients with type 2 diabetes should undergo such screening at the time of diagnosis. Patients should strive for optimal glucose and blood pressure control to decrease the likelihood of developing diabetic retinopathy or experiencing progression of retinopathy.15

All patients with diabetes should undergo screening for distal symmetric polyneuropathy at the time of diagnosis and yearly thereafter. Atypical features may prompt electrophysiological testing or testing for other causes of peripheral neuropathy. Patients who experience peripheral neuropathy should begin appropriate foot self-care, including wearing special footwear to decrease their risk of ulceration. They may also require referral for podiatric care. Screening for autonomic neuropathy should take place at the time of diagnosis in type 2 diabetes and beginning 5 years after the diagnosis of type 1 diabetes. Medication to control the symptoms of painful peripheral neuropathy may be effective in improving quality of life in patients but do not appear to alter the natural course of the disease. For this reason, patients and physicians should continue to strive for the best possible glycemic control.

In light of the above strong evidence linking diabetes and CVD and to control and prevent the microvascular complications of diabetes, the ADA has issued practice recommendations regarding the prevention and management of diabetes complications.

Blood pressure should be measured routinely. Goal blood pressure is < 130/80 mmHg. Patients with a blood pressure ≥ 140/90 mmHg should be treated with drug therapy in addition to diet and lifestyle modification. Patients with a blood pressure of 130-139/80-89 mmHg may attempt a trial of lifestyle and behavioral therapy for 3 months and then receive pharmacological therapy if their goal blood pressure is not achieved. Initial drug therapy should be with a drug shown to decrease CVD risk, but all patients with diabetes and hypertension should receive an ACE inhibitor or ARB in their antihypertensive regimen.

Lipid testing should be performed in patients with diabetes at least annually. Lipid goals for adults with diabetes should be an LDL < 100 mg/dl (or < 70 mg/dl in patients with overt CVD), HDL > 50 mg/dl, and fasting triglycerides < 150 mg/dl. All patients with diabetes should be encouraged to limit consumption of saturated fat, trans fat, and cholesterol. Statin therapy to lower LDL by 30-40% regardless of baseline is recommended to decrease the risk of CVD in patients > 40 years of age. Patients < 40 years of age may also be considered for therapy. In individuals with overt CVD, special attention should be paid to treatment to lower triglycerides or raise HDL. Combination therapy with a statin plus other drugs, such as fibrates or niacin, may be necessary to achieve ideal lipid control, but patients should be monitored closely for possible adverse reactions of therapy.

 Aspirin therapy (75-162 mg/day) is indicated in secondary prevention of CVD and should be used in patients with diabetes who are > 40 years of age and in those who are 30-40 years of age if other risk factors are present. Patients < 21 years of age should not receive aspirin therapy because of the risk of Reye’s syndrome. Patients who cannot tolerate aspirin therapy because of allergy or adverse reaction may be considered for other antiplatelet agents.

In addition to the above pharmacological recommendations, patients with diabetes should be encouraged to not begin smoking or to stop smoking to decrease their risk of CVD and benefit their health in other ways. It should also be noted that statins, ACE inhibitors, and ARBs are strongly contraindicated in pregnancy.

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Antioxidant vitamins for preventing and slowing the progression of age-related cataract

A cataract occurs when the normally clear lens in the eye becomes cloudy. Cataracts are the leading cause of correctable reduced vision worldwide. Most cataracts develop slowly with normal aging. However, cataracts also may be related to genetic diseases and medical conditions such as diabetes. Other factors such as poor nutrition, sun damage, radiation, corticosteroids, smoking, alcohol, eye trauma or other eye surgery may influence cataract formation.

Mild or early cataracts may not impair vision. In some cataracts, new eye-glass prescriptions, brighter lighting or magnifying lenses may overcome the vision losses. When these interventions fail to improve poor vision due to cataracts, surgical removal (extraction) is the generally accepted effective treatment. However, cataract surgery is associated with some risks. The estimated annual costs for outpatient, inpatient and prescription drug services related to the treatment of cataract is USD 6.8 billion.

Antioxidant vitamin supplementation has been studied as a means to prevent the formation or to slow the progression of cataract. Results from observational studies have been inconsistent.

The review authors searched for randomized controlled trials in which supplementation with the antioxidant vitamins beta-carotene (provitamin A), vitamin C and vitamin E was compared to inactive placebo or no supplement. Nine trials involving 117,272 adults of age 35 years or older were included in this review. The trials were conducted in Australia, Finland, India, Italy, the United Kingdom and the United States and were of high methodological quality. The doses of antioxidants given in each trial were higher than the recommended daily allowances. The trials provided no evidence of effect of the antioxidant vitamins beta-carotene, vitamin E and vitamin C given alone or in combination on the incidence of cataract, its extraction or progression and on the loss of visual acuity. Some participants (7% to 16%) on beta-carotene developed yellowing of the skin (hypercarotenodermia).

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5 Surprising Ways to Boost Your Metabolism and Shrink Your Appetite It’s not enough to count

Calories when you’re trying to lose weight. Your success depends on how fast your body burns those calories (your metabolism) and how satisfied they make you (your appetite). Here are five ways to make metabolism and appetite you allies.

No. 1. Don’t skip breakfast. You’re busy in the morning. It’s tempting to save on those calories by skipping the first meal of the day. But if you don’t “break the fast” after going without food all night, your body goes into starvation mode, slowing your metabolism. That means the next meal you eat will burn off more slowly.

No. 2. Start the day with protein. Eggs or egg whites are a good choice. Protein makes you feel full longer.

No. 3. Avoid high-fructose corn syrup. Not all sugars are alike. New research shows that fructose produces fewer of the hormones that tell the brain you’re full.

No. 4. Eat beans. Beans contain “resistant starch,” meaning the body has to work harder to get those calories. That means your metabolism revs up.

No. 5. Spice up your life. Studies show black pepper has a compound that prevents fat cells from forming, and jalapeño peppers may help burn fat around the belly.

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Can antioxidant-rich superfoods actually make cancer worse?

 

Today’s supermarket aisles are piled high with products touting their high antioxidant content, and it seems that every day a nutritionist or health expert is touting the cancer-fighting qualities of antioxidant-rich so-called “superfoods” like acai berries and leafy greens.

But now, the Nobel laureate who discovered DNA has proclaimed that antioxidants do not prevent the disease, and in fact may hasten its spread.

In a paper published Tuesday in the journal Open Biology, 84-year-old James Watson, a pioneering cancer expert, presented a wide range of opinions about the current direction of cancer research, and lamented that in many ways, things appear to be headed in the wrong direction.

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Among many comments sure to stir the scientific pot was the assertion that antioxidants may be more harmful than helpful. The common thinking these days is that antioxidants counteract the power of reactive oxygen species (ROS), a particular grouping of molecules that, in healthy people, can contribute to cell destruction.

But Watson points out that the reality is more complicated once cancer enters the equation. Radiation and chemotherapy actually create ROS, and these destructive molecules prompt cancerous cells to commit cell suicide. In other words, ROS is needed to destroy the cancer.

Watson suggests that consuming large amounts of food and nutritional supplements rich in antioxidants could actually stop cancers from responding to treatment.

“Everyone thought antioxidants were great,” writes Watson. “But I’m saying they can prevent us from killing cancer cells.”

Research into the role of antioxidants in cancer has yielded mixed results.

Of five major studies conducted in the 1990s, two demonstrated an increase in cancer rates in association with antioxidants, one demonstrated a decrease, and the other two found no significant effect, or are still underway. Three large scale studies are currently examining the role of vitamin E and other antioxidants in cancer development and prevention.

The public response to Watson’s paper has been mixed. One cancer researcher who asked not to be identified said to Reuters, “There are a lot of interesting ideas in it, some of them sustainable by existing evidence, others that simply conflict with well-documented findings.”

However, as the Reuters story points out, there is a general consensus in the cancer research community that things are not progressing as quickly as many had hoped.

For Watson, the way forward is clear, “The time has come to seriously ask whether antioxidant use much more likely causes than prevents cancer.”