Health Care and Angst

When you worry about something, are you the type of person who constantly thinks about the situation and keep it as a dominant thought? Or do you feel that your anxious state of mind soon may pass with a resolution of some sort? Angst, often confused with anxiety, is a transcendent emotion in that it combines the unbearable anguish of life with the hopes of overcoming this seemingly impossible situation, according to the Urban Dictionary.

Without the important element of hope, then the emotion is anxiety, not angst. Angst denotes the constant struggle one has with the burdens of life that weighs on the dispossessed and not knowing when the salvation will appear. Here is an example:

An airplane crashes into the side of a remote snow-covered mountain; those passengers that worry about their lives without hopes of survival only face anxiety. In contrast, those passengers who worry about their lives with hopes of survival but do not know when the rescue party will arrive face angst.

The word itself was developed out of old German language and translated into English from German. Angst "neurotic fear, anxiety, guilt, remorse," came from Old High German angust, from the root of anger. George Eliot used it (in German) in 1849, and it was popularized in English by translation of Sigmund Freud's work, but as a foreign word until the 1940s, according to the Online Etymology Dictionary.

Angst is very commonly displayed in the teenage years. According to the The Observer online, Twice as many girls are suffering "teenage angst" as boys, according to research done in the UK that suggests growing up in Britain is toughest on young women. As many as 900,000 teenage girls describe themselves as "unhappy and depressed", and there is evidence that they have become more miserable over the past three years.

The problem is said to be particularly acute for those from lower socioeconomic backgrounds, according to a report published by the think tank Demos. The research follows recent studies which suggest that girls also lead unhealthier lifestyles than boys, skipping meals to lose weight, as well as drinking and smoking too much. Girls are more anxious than boys about their appearance, careers and a celebrity culture that places a premium on good looks. Some young women also feel burdened by an increased expectation to continue to move into areas of work that had been male-only. More info about this study can be found at this site: http://www.theguardian.com/society/2011/apr/17/teenage-girls-angst-depression-demos .

According to this website, http://life.familyeducation.com/teen/stress/39302.html , these are some of the reasons why teen girls bury their angst:

Fear of Exposure--Self-consciousness, which peaks during the adolescent years, inhibits many girls from revealing their struggles. They are afraid of being even more scrutinized by adults who already monitor their ups and downs. "My mother is constantly interrogating me about my friends. If I tell her anything bad that happened, it just makes it worse. Then she has to know everything!"

Need for Autonomy--Teens are working hard to establish age appropriate separateness from their parents. Thus they avoid admitting to weaknesses that could result in dependency. "If I show my parents my poor grade on my math test," and, "they're going to take over my entire life. They'll keep asking me if I studied, and then my dad will insist on helping me every night and probably confuse me more."

Fear of Repercussions--Almost without exception, girls are afraid of what their parents will do if they find out they are overwhelmed or struggling. "They'll make me see a tutor and I won't have any time to myself. And if I did really bad, they might say I can't go online anymore or go out with my friends on weekends."

Reluctance to Raise Parental Anxiety--Girls are keenly aware of the challenges in their parents' lives, such as jobs, poor health, marital conflicts, divorce, and single parenthood. They also know that merely mentioning their struggles in some area or another can instantly provoke or inflame their parents' worries. Skilled at empathizing, teens often fear "making things even worse."

Avoidance of Flaws--In the midst of developing their own identities, girls' self-confidence is already shaky. Unable to recognize that they are still evolving, they often see their deficiencies as permanent flaws--a view that is sometimes shared by adults. "Parents and society want you to be perfect. If you have one or two bad days, they think you're just this really bad person."

Comparisons to the Ideal--Girls' most obvious and available adult role models, their mothers, are middle-aged women who often have come to terms with themselves and their accomplishments. What teens don't usually see are their mothers' false steps, early mistakes, and insecurities, which women themselves have either forgotten or take for granted. Idealizing their mothers can inhibit girls from revealing their own struggles.

According to MetroParent.com, sometime around age 11, kids begin to realize the power emotions play. From realizing the attention that a slammed door grabs to experiencing sympathetic pangs of angst for a forlorn friend, many children are drawn to drama. Fueling the instinctual drama of many tweens or teens, some children seem to be magnets that also regularly attract angst-ridden friends. Combined with an adolescent's natural tendency to evoke a dramatic scene, having teen drama king and queen friends can be a parent's worst nightmare!

If you've been trying to curb your child's appetite for drama or to make better choices in friends, you're not alone. Although drama can be frustrating and counterproductive, you can take steps to ensure you no longer feel like you're fighting an uphill battle. Young boys tend to bottle up their emotions until they can no longer contain their feelings. Boys will often explode by shouting, or melt down into an angry pile of tears.

Many teens turn to drama because they're looking for additional attention. It is possible your daughter is trying to belong to a social group. She may be struggling with peer pressure or how to express herself to her family and friends. Talk with her to provide clarity as to how she develops friendships and chooses to express her feelings, concerns or fears, according to MetroParent.com.

Dramatic young men might be teetering between wanting to be babied and wanting to be treated like an adult. They might be feeling conflicted between pressure to "act like a man" and the childlike desire to be coddled. Taming your teen drama king or queen takes a skillful mix of patience, creativity and persistence. Provide consistent boosts to your child's self esteem and confidence to eliminate the need to gain attention through drama and the associated angst. More details can be found at this site: http://www.metroparent.com/Metro-Parent/December-2011/Angst-Drama-with-Tweens-and-Teens-How-to-Deal/ .

Actually, angst is an emotional state that is prevalent in just about every age group and type. Although usually more widely displayed in teens and young adults, older men and women experience angst as well. One major aspect of this psychological and social malady is that if left untreated or unattended over time, the symptoms may develop into darker aspects of mental trauma. If you feel you are suffering from angst, and it appears to be getting worse and not better, then seek professional help through a counselor, pastor, physician, or someone trained to deal with this type of health issue. Better to know, and the less angst you have.

Until next time.



Health Care and Nail Fungus

Have you ever been victim of a common disease that infects your nails, especially your toe nails? Toenail fungal infections (onychomycosis) aren't pleasant. If you have had it, you may experience anything from toenail discoloration, awful odor and discharges, to the nail completely dropping off. While it can seem worrying at the time, the good news is that it is treatable.

The future good health of your toenails is generally assured, provided you continue to take good care of them and observe appropriate precautions to avoid future infections. Be aware that treating nail infections, while certainly easy and doable, is a long process and will likely require the involvement of a doctor.

According to the National Institutes of Health (NIH), onychomycosis, is a chronic infection of the fingernails and/or toenails by dermatophytes, yeasts and molds leading to gradual destruction of the nail plate. It is more likely to affect toenails, particularly the first toenail, than fingernails. And, recent surveys in the United States suggested that 7 to 10 percent of the population is affected. An infected nail often will have unsightly white/yellow or orange/brown patches or streaks. It can also turn thicker, crumbly, ragged or dull, according to the Mayo Clinic. In some cases the nail will emit a slightly foul odor and it may separate from the nail bed, a process known as onycholysis.

According to this website: http://www.livescience.com/34786-nail-fungus-symptoms-treatment.html , onychomycosis is not self-healing and may be a source of more widespread fungal lesions on the skin, or vice versa. Both topical and oral treatments are available. Oral antifungal medications such as terbinafine (commonly marketed under the trade name Lamisil), itraconazole (Sporanox) and fluconazole (Diflucan or Trican) encourage the growth of new, non-infected nail, while slowly cycling out infected portion of the nail, according to the Mayo Clinic. The medication is usually taken for six to 12 weeks, but a toenail may take up to 78 weeks to grow fully and preventative measures should be taken during that gap to avoid recurrent infection.

Over-the-counter antifungal creams and ointments generally do not help cure onychomyocis because of poor penetration into the nail, according to the NIH. However, some nail lacquers have shown to be somewhat effective in a large study where only nails infected at the free edge were treated.

Successful eradication of the fungus may still leave the nail looking permanently abnormal because of trauma to the nail bed and nail plate by the disease, according to a 2007 article published in the Journal of the American Academy of Dermatology. Therefore a cure should be based on lab tests and not on visual appearance.

According to APMA (American Podiatric Medical Association), because it is difficult to avoid contact with microscopic organisms like fungi, the toenails are especially vulnerable around damp areas where you are likely to be walking barefoot, such as swimming pools, locker rooms, and showers, for example. Injury to the nail bed may make it more susceptible to all types of infection, including fungal infection. Those who suffer from chronic diseases, such as diabetes, circulatory problems, or immune-deficiency conditions, are especially prone to fungal nails. Other contributing factors may be a history of athlete's foot and excessive perspiration.

Treatments may vary, depending on the nature and severity of the infection. Your podiatrist can detect a fungal infection early, culture the nail, determine the cause, and form a suitable treatment plan, which may include prescribing topical or oral medication, and debridement (removal of diseased nail matter and debris) of an infected nail, according to APMA.

Newer oral antifungals, approved by the Food and Drug Administration, may be the most effective treatment. They offer a shorter treatment regimen of approximately three months and improved effectiveness. Your podiatrist may also prescribe a topical treatment, which can be an effective treatment modality for fungal nails. In some cases, surgical treatment may be required. Temporary removal of the infected nail can be performed to permit direct application of a topical antifungal. Permanent removal of a chronically painful nail that has not responded to any other treatment permits the fungal infection to be cured and prevents the return of a deformed nail.

Trying to solve the infection without the qualified help of a podiatrist can lead to more problems. With new technical advances in combination with simple preventive measures, the treatment of this lightly regarded health problem can often be successful, according to this website: http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=1523 . And, a separate website with the National Nail Fungus Organization shows treatment options: http://nationalnailfungus.org/treatment-guide/ .

Fungi are everywhere, but you can take steps to prevent them from infecting your nails. Prevention is especially important after you’ve been treated for a fungal nail infection, as the recurrence rate is high. According to this website: http://www.nail-fungus.com/nail-fungus-101/prevention/ , here are basic tips for practicing good nail hygiene:

• Keep your hands and feet dry. Towel yourself off thoroughly after swimming, bathing, or showering—including between your toes.
• Keep your nails short and clean. Trim your toenails straight across.
• Don’t pick at the skin around your nails. Those cracks are just invitations for fungi to enter.
• Wear absorbent socks—ones that wick moisture away from your feet. And change your socks frequently.
• Remove your shoes whenever possible, but especially after exercising. Wear open-toe shoes when appropriate.
• Use an antifungal spray or powder in your shoes.
• Wear flip-flops or other shoes when visiting public showers, gyms, and swimming areas.
• Wear rubber gloves when washing dishes or doing other tasks that require putting your hands in water. Be sure, though, to dry the gloves thoroughly by turning them inside out.
• Don’t share nail clippers, nail files, shoes, or socks.
• If you get manicures and pedicures, make sure the salon you patronize sterilizes its instruments between customers—or, better yet, bring your own instruments.

Often times, it is hard to eliminate nail fungus once you have it, it will cost you time and money. Doctors advise their patients that it is always better to be cautious and try to prevent it. Having this type of ailment not only affects your health but also your psychological and psychosocial development. Being cautious about your health is very important. Nails that are infected with fungus not only look terrible, they can also interfere with whatever you are doing on a daily basis.

You might think that having nail fungus is nothing serious; but once it affects you and the ailment becomes severe, that’s when you may regret not having it treated during its early stage of development. Once the situation becomes worse, the harder it is for the ailment to get cured. It will cost you not just large amount of money since the treatment and its prices varies, but it will also give you more stress than you can even imagine. See your doctor if you feel you may be experiencing nail fungus, and do yourself a favor by seeking early treatment.

Until next time.

Health Care and Gray Hair

If you have ever looked into the mirror and found one day that you had a gray hair, then join the club. It may be a sudden shock to see your first one, but sooner or later, if you live long enough, those locks of auburn, red, blonde, brown, or black will start to turn to a silver or gray colored tint. One of the most successful industries in the world is the hair color business—providing an answer to those who feel that vanity must outweigh the truth of time.

Getting gray, silver, or white hair is a natural part of growing older, and here's why, according to The Nemours Foundation. Each hair on your head is made up of two parts:

1. a shaft — the colored part you see growing out of your head

2. a root — the bottom part, which keeps the hair anchored under the scalp

The root of every strand of hair is surrounded by a tube of tissue under the skin that is called the hair follicle. Each hair follicle contains a certain number of pigment cells. These pigment cells continuously produce a chemical called melanin that gives the growing shaft of hair its color. Melanin is the same natural chemical that makes your skin's color fair or darker. It also helps determine whether a person burns or tans in the sun. The dark or light color of someone's hair depends on how much melanin each hair contains.

As you get older, the pigment cells in your hair follicles gradually die. When there are fewer pigment cells in a hair follicle, that strand of hair no longer contains as much melanin and becomes a more transparent color — like gray, silver, or white — as it grows. As people continue to get older, fewer pigment cells are around to produce melanin. Eventually, the hair looks completely gray.

People can get gray hair at any age, according to The Nemours Foundation. Some people go gray at a young age — as early as when they are in high school or college — whereas others may be in their 30s or 40s before they see that first gray hair. How early you get gray hair is determined by your genes. This means that most people start having gray hairs around the same age that their parents or grandparents first did.

Gray hair is more noticeable in people with darker hair because it stands out, but people with naturally lighter hair are just as likely to go gray. From the time a person notices a few gray hairs, it may take more than 10 years for all of that person's hair to turn gray. Some people think that a big shock or trauma can turn a person's hair white or gray overnight, but scientists don't really believe that this happens.

Even the seemingly accelerated speed at which certain sections go gray (temples first for some, the crown area for others) and the exact shade of gray you get (white, charcoal, or any of the other variations) are genetically predetermined. Your head has roughly 100,000 hair follicles, and each functions autonomously. If one runs out of melanin, even if you pluck the resulting gray hair, there is no impact on surrounding follicles, according to Prevention Magazine.

While going gray is a normal and unavoidable part of the aging process and is not of itself associated with disease, some autoimmune diseases can cause premature graying. However, some people start going gray in their 20s or earlier and are perfectly healthy. Also, according to About.com, smoking is known to increase the rate of graying. Anemia, generally poor nutrition, insufficient B vitamins, and untreated thyroid conditions can also speed the rate of graying. And, your hair will also change texture, so it is a good idea to switch to products especially formulated for graying hair. And, don't forget to deep condition your hair on a regular basis.

According to YouBeauty Magazine, researchers have also found that hydrogen peroxide (a powerful bleaching agent) is produced naturally in the hair follicle, but it's broken down by enzymes. As you age, those enzymes dwindle, letting the hydrogen peroxide bleach hair from the inside out. Most people will have some gray hair by their 50th birthdays. Different ethnicities tend to go gray at different ages. Speaking in broad generalities, the average is mid-30s for Caucasians, late 30s for Asians and mid-40s for people of African descent. But, others hold onto their hair color until they’re 80.

According to Dr. Oz’s Blog, whether you are seeing your first grays, or are already into the salt-and-pepper zone, dealing with gray hair can be frustrating. Fortunately, there are plenty of tricks to make emerging grays look stylish and chic. Here are a few:

Whatever You Do, Do NOT Pluck! -- Sure, when it’s just a stray strand or two, grabbing the tweezers can feel super tempting – but you may live to regret the shortcut. Plucking can damage the hair follicle and the strand may never grow back – and as you age and your hair naturally thins, you’ll need every strand of hair you can get. Gray hair is perfectly good hair – it just needs pigment.

Play With Your Part Line--For many women especially, grays often grow in more heavily on one side of the head than the other. If grays are more prominent on one side, try switching your part to the other side. A zigzag or diagonal part may also help conceal grays that are growing in more scattered around the head.

Cut Hair So It Falls Forward--For those who have grays are around the face or on the sides of their head, ask your stylist to cut layers shorter in the back and longer in the front so that hair falls forward. A blowout with a brush that accentuates the forward-falling motion can help cement the clever style.

Although gray hair is often seen as a stigma in society, there is something to be said about a man or woman who wears their silver locks with dignity. Gray hair has as far back as ancient times been regarded as a sign of wisdom. Even the Bible talks about the stateliness of gray hair in the Book of Proverbs:

Proverbs 16:31—“Gray hair is a crown of glory; it is gained in a righteous life.”

Proverbs 20:29--The glory of young men is their strength, but the splendor of old men is their gray hair.

So, although in modern society gray hair may be discounted and frowned upon by a majority of people, those with gray hair, when combined with wisdom, have something to offer. You may wish to listen to them, especially when you need advice on life changing decisions or even the small choices, such as what hair color should you use to keep looking young.

Until next time.

Health Care and Shin Splints

If you are an athlete, especially a runner, or engage in physical activities like jogging, cross country or marathon races, then likely you are familiar with shin splints, or know someone in those sports that have suffered from them. Shin splints is a common injury that affects athletes who engage in running sports or physical activity. This condition is characterized by pain in the lower part of the leg between the knee and the ankle. Plus, ignoring this type of injury may result in a more serious condition such as a stress fracture or breakage of the bones.

The term "shin splints" refers to pain along the inner edge of the shinbone (tibia), according to the American Academy of Orthopaedic Surgeons (AAOS). Shin splints typically develop after physical activity, often associated with running. Any vigorous sports activity can bring on shin splints, especially if you are just starting a fitness program. Simple measures can relieve the pain of shin splints. Rest, ice, and stretching often help. Taking care not to overdo your exercise routine will help prevent shin splints from coming back.

The AAOS continues to mention that shin splints (medial tibial stress syndrome) is an inflammation of the muscles, tendons, and bone tissue around your tibia. Pain typically occurs along the inner border of the tibia, where muscles attach to the bone. In general, shin splints develop when the muscle and bone tissue (periosteum) in the leg become overworked by repetitive activity. Runners are at highest risk for developing shin splints. Dancers and military recruits are two other groups frequently diagnosed with the condition.

Shin splints often occur after sudden changes in physical activity, according to the AAOS. These can be changes in frequency, such as increasing the number of days you exercise each week. Changes in duration and intensity, such as running longer distances or on hills, can also cause shin splints. Other factors that contribute to shin splints include:

• Having flat feet or abnormally rigid arches
• Exercising with improper or worn-out footwear

More detailed info about shin splints can be found at this site: http://orthoinfo.aaos.org/topic.cfm?topic=a00407 .

According to the National Institutes for Health (NIH), begin the healing process with 2 - 4 weeks of rest.

• Rest completely (other than walking for daily activities) for at least 2 weeks.
• You can try other training activities, such as swimming or biking.

After 2 - 4 weeks, and when the pain is gone, you can start running again. Increase your activity level slowly. If the pain returns, stop exercising right away. Warm-up and stretch before and after any exercise. Use ice or a cold pack over the area for 20 minutes, twice a day. Over-the-counter pain medications will also help. Talk with your health care provider or a physical therapist about wearing the proper shoes, getting orthotics for your shoes, and running on the right types of surfaces. Treatment depends on the cause of the problem. Although shin splints are seldom serious, you may need to call your health care provider if:

• The pain continues and is persistent, even with rest
• You are not sure whether your pain is caused by shin splints
• You don't improve with home treatment after several weeks
• You have a stress fracture

You can find more detailed health information from the NIH about shin splints here at this site: http://www.nlm.nih.gov/medlineplus/ency/article/003177.htm .

According to Runner’s World Magazine, experts agree that when shin splints strike you should stop running completely or decrease your training depending on the extent and duration of pain. Then, as a first step, ice your shin to reduce inflammation. Here are some other treatments you can try:

Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. Also, try this stretch for your shins: Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat.

In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg. Or alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat four times. These exercises are good for both recovery and prevention. Try to do them three times a day.

If you continue running, wrap your leg before you go out. Use either tape or an Ace bandage, starting just above the ankle and continuing to just below the knee. Keep wrapping your leg until the pain goes away, which usually takes three to six weeks. What you're doing is binding the tendons up against the shaft of the shin to prevent stress..

Consider cross-training for a while to let your shin heal. Swim, run in the pool or ride a bike. When you return to running, increase your mileage slowly--no more than 10 percent weekly. Make sure you wear the correct running shoes for your foot type specifically, and over-pronators should wear motion-control shoes. Severe over-pronators may need orthotics. Have two pairs of shoes and alternate wearing them to vary the stresses on your legs.

Avoid hills and excessively hard surfaces until shin pain goes away completely, then re-introduce them gradually to prevent a recurrence. If you frequently run on roads with an obvious camber, run out and back on the same side of the road. Likewise, when running on a track, switch directions. If you are prone to developing shin splints, stretch your calves and Achilles regularly as a preventive measure. More information about how you can treat shin splints can be found at this site: http://www.runnersworld.com/tag/shin-splints .

Shin splints in general can be very painful, and if you ignore the symptoms lead to more severe health care problems. If you need medical assistance in severe cases, as always consult your physician. Athletes know the secret to healthy living is taking preventive care of themselves. If you are a professional runner, or even a fitness hobbyist who likes to run or exercise, follow the common sense routines that help prevent this type of injury.

Until next time.

Health Care and Gymnastics

One very popular sport is gymnastics, and especially when the Olympics roll around every four years. Gymnasts appear to be treated like rock stars if they attain the level of medal winners, and they typically get lucrative endorsement contracts. But the few seconds spent on the international stage at that level are only a result of many years of painful pJractice—countless hours of attempting that perfect vault, that ethereal experience on the parallel bars, or that unbelievable floor routine.

When that young man or women finishes a spotless performance, the crowd roars to its feet with thunderous applause. But if there is a fall, or a break in the pattern, or some other mistake made by the performing athlete, a collective sigh comes from the audience, and the gymnast is aghast in disbelief. Gymnastic routines take special training, and the effort can be brutal. The work is punishing, and the injuries can be traumatic. As Jim McKay used to say on ABC Wide World of Sports some years ago: “the thrill of victory, and the agony of defeat” are certainly emotions felt by everyone who enters this physical training and activity.

When you think of gymnastics, you may picture young women doing flips on the 4-inch-wide beam, or men doing incredible feats of strength on the rings. But those images actually represent only two of the seven commonly-defined types of gymnastics, according to the About.com website for gymnastics. Women's artistic gymnastics has the most participants and is generally the most well-known of the types of gymnastics. It's also one of the first tickets to sell out at the Olympic Games.

The Events: In women’s artistic gymnastics, athletes compete on four apparatus (vault, uneven bars, balance beam and floor exercise). Olympic competition consists of:

• Team -- Five athletes are on a team. In preliminaries, four athletes compete on each event and three scores count. In finals, three athletes compete on each event and every score counts towards the team total.

• Individual All-Around -- An athlete competes on all four events and the total score is added up.

• Individual Events -- An event champion is named on each apparatus.

Men’s artistic gymnastics is the second most popular type in the United States, and the oldest form of gymnastics. Men compete on six apparatus: floor exercise, pommel horse, still rings, vault, parallel bars and horizontal bar (usually called high bar). Olympic competition is held in the same format as women’s artistic gymnastics, with team, all-around and individual events competition. The only difference is that the men compete across their six events, whereas the women compete across their four events.

With Rhythmic gymnastics, gymnasts perform jumps, tosses, leaps, and other moves with different types of apparatus. This is currently a female-only sport in the Olympics. Athletes compete with five different types of apparatus: rope, hoop, ball, clubs and ribbon. Floor exercise is also an event in the lower levels of competition. At the Olympics, rhythmic gymnasts compete in:

• Individual All-Around -- An athlete competes on four of the five events (every two years, one apparatus is rotated out for that time period) and the total score is added.

• Individual Events -- A gymnast is named champion on each of the four apparatus currently in rotation.

• Group Competition -- Five gymnasts compete two different routines. In one routine, all of the athletes use the same piece of apparatus. In the second routine, the gymnasts use two different pieces of equipment (e.g. three gymnasts will use ball and two gymnasts will use hoop).

While not all injuries can be prevented, the risk of injuries can be reduced. The following is information from the American Academy of Pediatrics about how to prevent gymnastics injuries.

--Coaches: It is important for coaches to be experienced and familiar with the rules. Coaches should also be certified in CPR and first aid.

--Spotters: Proper supervision and spotting should be available at all times.

--Rules: "Clowning around" should not be tolerated in the gym, especially around the foam safety pit or trampolines.

--Equipment: Safety gear should fit properly and be well maintained.

• Clothing that allows for easy movement. (Body piercing should not be allowed around the face or mouth.)

• Wrist pads/braces like "Tiger Paws" to protect the wrist and decrease wrist pain.

• Heel supports like Tuli's heel cups placed in an ankle brace or Cheetahs (which have a heel cup built into a wrap around the ankle brace) cushion the heel for the barefoot athlete.

• Grips to protect the palms. Basic palm protectors are used by beginners. Dowel grips are used by the advanced gymnast.

• Apparatus should be well maintained and checked on a regular basis.

--Emergency Plan: Teams should develop and practice an emergency plan so that team members know their roles in emergency situations. The plan would include first aid and emergency contact information. All members of the team should receive a written copy each season. Parents also should be familiar with the plan and review it with their children.

For more info in greater detail about types of common injuries and some preventive medical needs by gymnasts, visit the website for Healthy Children.org.

Gymnastics safety is dependent on the gym owner and coaching staff taking responsibility for the safety and welfare of their athletes and for the policies and procedures operating within the gym. First and foremost, to run a safe, successful gymnastics program, gym owners must ensure that their coaching staff is qualified, experienced and insured. The original outlay for a safe, effective program includes training, equipment and insurance. It can be an expensive endeavor, but is necessary to prevent injuries and the lawsuits that may arise from them. The safe use of gymnastics equipment requires certain measures such as preventive maintenance and education. Much more info can be found at the AZCentral Healthy Living website.

Gymnastics is a fun and rewarding sport, and for even those who are not competing for trophies, medals, or awards, it is a great way to get fit and healthy. There are many local gymnastic facilities around the country, and you can join them for a nominal membership. Gymnasts often start out young, so as a parent you need to do your homework to find a location that is clean, reputable, and has good business policies, a trained and caring staff, and great customer service. You and your kids will benefit.

Until next time.

HEALTH CARE AND DAYCARE

Are you a parent or guardian that uses or has used a daycare facility for your children? Don’t put yourself down if you do. Many parents use this type of option if one or both parents are working outside the home. However, there may be some things about daycare that you would want to know and that may surprise you.

There are few parenting issues as hot-button as daycare -- is it good for kids or a glorified form of neglect? According to iVillage Health, recent studies have weighed in on both sides, saying that poor quality care can lead to behavior problems, while more nurturing, attentive environments can lead to higher test scores in grade school. But to many parents, exactly what happens in that romper room between 9 and 5 is still unclear. According to some mothers who’ve popped by unexpectedly and longtime daycare workers, a lot more goes on than you think. Here is one of the sixteen tips they suggest are worth your time to know:

Your Child May Be Calling the Daycare Teachers “Mommy”--Kids, especially young ones, often transfer feelings of affection from one person to another -- and the language that goes with it. If your children spend all day with someone who is feeding them, changing them, hugging them and treating their boo-boos, it’s perfectly normal for your child to attach the name usually reserved for that role -- “Mommy” -- to that person. Often the daycare worker will be embarrassed that she’s been given this name, however, and forgo telling the parent.

What to do: Don’t take it personally. It doesn’t mean your child loves you less, or wants to pack a bag and move in with “Miss Kathy.” It does mean she feels comfortable with her caregivers. Consider it a bonus that your child is being well-cared for and loved.

For the other 15 tips on daycare expectations, you can find them at this website: http://www.ivillage.com/what-really-happens-daycare/6-b-259065 .

Also, according to this website http://www.daycare.com/news/daycare_and_weather.html , one of the important functions of a daycare facility is to keep an eye on the weather. Watching the weather is part of a child care provider’s job. Planning for playtime, field trips, or weather safety is part of the daily routine. The changes in weather require the child care provider to monitor the health and safety of children. What clothing, beverages, and protections are appropriate?

1. Clothe children to maintain a comfortable body temperature (warmer months - lightweight cotton, colder months - wear layers of clothing).

2. Beverages help the body maintain a comfortable temperature. Water or fruit juices are best. Avoid high-sugar content beverages and soda pop.

3. Sunscreen may be used year around. Use a sunscreen labeled as SPF-15 or higher. Read and follow all label instructions for the sunscreen product. Look for sunscreen with UVB and UVA ray protection.

4. Shaded play areas protect children from the sun.

Much more information about daycare in general can be found at their home page website: http://www.daycare.com/ .

A good quality daycare facility can be expensive. Options range from in-home with small numbers of children to large urban locations with large staffs, many workers, and lots of kids. Some are secular and some are faith based. The size of your city and whether you choose a center or in-home care can affect the rates. You should research how full centers usually remain, the training/experience of the childcare provider, and what is included in the rate. What you pay for childcare is not as important as whether you are comfortable with the care your child is receiving and whether your child is in a safe and nurturing environment. More information with lots of regional examples for pricing are disclosed at this website: http://www.daycarematch.com/daycare/average-childcare-rates/ .

About 8.2 million kids—about 40 percent of children under five—spend at least part of their week in the care of somebody other than a parent. Most of them are in centers, although a sizable minority attend home day cares, according to New Republic magazine. Experts recommend a ratio of one caregiver for every three infants between six and 18 months, but just one-third of children are in settings that meet that standard. Depending on the state, some providers may need only minimal or no training in safety, health, or child development. And because child care is so poorly paid, it doesn’t attract the highly skilled. In 2011, the median annual salary for a child care worker was $19,430.

Do you have a back up plan? Regardless of your child care setting, family child care or center-based, it is important to think about a back up child care plan before you need one. There may be times when you know your provider will not be available and there will be times when your provider may have to be closed on short notice due to illness or an emergency, according to the Child Aware website. To avoid last-minute searches for back up child care, have a plan in place when you start with your primary child care provider. Here are some helpful hints:

--Check with your provider. Your child care provider may have information about back up child care that they suggest or have made arrangements with.

--Plan ahead. Know your provider's schedule. Make note of dates they will be closed (holidays and vacations). These may have been included in the parent handbook or contract. While you can not predict illness, you can be prepared for the planned closures.

--Have more than one back up. You may have family in the area willing to help out from time to time. There may be a stay-at-home mother who has mentioned that she's available if you ever need someone. Create a list of those willing to help out when back up care is needed.

Will your employer help out? Check to see if there are any back up child care programs available through your company. Some employers may offer on-site back up care that employees are able to access. There are also companies that have designated "back up spots" at child care centers within the community. Depending on your job, you may be able to work out a telecommuting arrangement while your provider is closed. More details about daycare and available options can be found at this website: http://childcareaware.org/ .

Back up is not just back up. When locating a back up provider take the same steps you did in your initial search. Ask the questions, conduct the interviews, visit the location, and ask for references. A temporary solution can still leave a lasting impact on your child. You want to make sure you and your child are both comfortable with the arrangement you select. Do your research so you can feel comfortable with your choice of a daycare facility, according to BabyCenter.com's website.

Also, there are pre-tax credits available that can help you save money using those dollars to offset the out of pocket costs you pay for daycare. Daycare and childcare payments can take a big bite out of your paycheck. That's especially painful in a tough economy, when you are looking for ways to cut expenses. Fortunately, you can recoup some of the costs by either enrolling in a flexible spending account (FSA) or taking the childcare credit at tax time.

To qualify for either an FSA or the childcare tax credit, both you and your spouse must have earned income. Exception: One of you was a full-time student for five months of the tax year. If you work for a company that offers an FSA, here's a website that is very detailed that can show you how to figure out which option is best for you. Either way, it's like getting a sale price on childcare – something that's virtually never marked down. Go to : http://www.babycenter.com/0_tax-time-flexible-spending-plans-versus-the-childcare-credit_3651253.bc .

Regardless of your situation, when daycare is involved, you can bet that you will have a certain amount of angst when it comes to making your decision. However, with the right location, and the right personnel, you can leave your child with confidence. That being said, it’s never easy. Many parents are concerned about their children's safety, health, social and emotional feelings, and more. In most cases, those fears are soon dissipated. If you ever have concerns, though, about any daycare or its staff, always do the right thing by considering the welfare of your child above all else. As well, report any problems that you notice, no matter how slight. After all, their job is to take care of your kids. Your job is to make sure they do it right.

Until next time.

HEALTH CARE AND PROTEIN

One of the essential building blocks of the human body is protein. Commonly perceived as being a major component of meat, protein is actually present in many types of foods. Healthy individuals usually have sufficient amounts of protein in their body, but in some cases you can actually consume more of it than you need on a daily basis.


According to the National Institutes of Health (NIH), proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies. Protein is found in the following foods:

• Meats, poultry, and fish
• Legumes (dry beans and peas)
• Tofu
• Eggs
• Nuts and seeds
• Milk and milk products
• Grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these. In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

• A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

• An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.

For example, according to the NIH, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs. More information can be found at this site: http://www.cdc.gov/nutrition/everyone/basics/protein.html .

According to this website, http://www.healthaliciousness.com/articles/foods-highest-in-protein.php , while the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general.

Here are five tips for getting sufficient protein in your diet, according to the Harvard School of Public Health, found at this site http://www.hsph.harvard.edu/nutritionsource/protein/ :

1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly.

3. Limit red meat—and avoid processed meat. Research suggests that people who eat even modest amounts of red meat have a higher risk of developing colon cancer, heart disease, and diabetes, and a higher risk of dying from heart disease, cancer, or any cause. There’s also substantial evidence that replacing red meat with fish, poultry, beans, or nuts, could help prevent heart disease and diabetes—and could lower the risk of early death. So make red meat (beef, pork, lamb) only an occasional part of your diet—no more than two 3-ounce servings a week—if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that’s linked even more strongly to cancer, heart disease, and diabetes risk.

4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. But if you haven’t grown up eating lots of soy, there’s no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won’t offer any health benefits and we can’t be sure that there is no harm. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don’t know the long term effects.

5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.

It's important to eat the right amount and the right kind of protein to get the health benefits. Be mindful of the types of protein you consume as well as the amounts. There are protein supplements you can take, but talk with your doctor first before starting a regimen using those products or any other type of high protein diet. Sometimes, too much of a good thing is not good for you. As always, each person is different in their physical makeup. Your family doctor can help you design a good plan for your individual health needs, and you can be referred to a dietician if you have special needs. Protein is good, but be careful about your consumption.