By Carole Jackson

Bottom Line's Daily Health News

Here's a news flash about hot flashes ‑‑ new research indicates they're much more than a nuisance and are, in fact, associated with an increase in blood pressure and a decrease in both memory and quality of sleep. Therefore, it's a good idea to try to prevent them.

About Hot Flashes

Hot flashes are most often associated with the hormonal changes of menopause ‑‑ but, in fact, they can continue long afterward and men can get them too when receiving hormone therapy for prostate cancer. Among the recent studies linking health problems to hot flashes is one from Weill Medical College of Cornell University, which showed that hot flashes are associated with an increase in blood pressure ‑‑ participants (all women) who had experienced hot flashes in the two previous weeks had significantly higher systolic blood pressure (the top number) than those who had not. Other studies have linked them with memory problems and insomnia. I turned to frequent Daily Health News contributor Mark Stengler, ND, for the latest on how to minimize these uncomfortable and perhaps even unhealthy episodes.

Dr. Stengler sees many patients complaining about their hot flashes. While it is not yet known exactly what causes them, it appears to have something to do with the heat regulatory center of the brain, which seems to overreact by signaling chemicals that prompt the body to release heat. Estrogen clearly plays a role in attenuating hot flashes ‑‑ that's a key reason many women took hormone replacement therapy (HRT), which many felt compelled to give up after the 2002 Women's Health Initiative study showed it increased health risks. Without hormones, though, the hot flashes returned, sometimes with a vengeance.

Cooling Things down

If hot flashes are presenting problems in your life, Dr. Stengler suggests your first step should be to request testing of your adrenal gland function. The adrenals help regulate stress and Dr. Stengler says that women whose adrenal glands work efficiently tend to have less trouble with hot flashes.

Natural therapy is often the next step. Dr. Stengler typically prescribes herbs and supplements, including the following:

Pycnogenol, from the bark of a French maritime pine, which can help reduce incidence of hot flashes.

Gamma oryzanol, a naturally occurring mixture of plant chemicals found in rice bran oil, found to be helpful in relieving symptoms.

Red clover extract, which contains mildly estrogenic isoflavones. This can help reduce the number of hot flashes you suffer.

Black cohosh, an herb grown in the US. Because it contains estrogen‑like substances, black cohosh may reduce hot flashes and other menopausal symptoms. Note: Black cohosh may also help prevent breast cancer.

Vitex, an herbal also called Chaste Tree, found to be helpful for relieving symptoms.

Maca extract, from a Peruvian plant. Associated with many health benefits including hot flash relief, Maca can also help smooth out adrenal gland function.

Seek the advice of a physician trained in the use of natural therapies and, with supervision, start with one of the above, suggests Dr. Stengler. If you haven't seen improvement after six weeks or so, ask your doctor about adding another or perhaps switching to a different therapy.

Dr. Stengler treats some women with bioidentical hormones. Unlike synthetic pharmaceutical hormones, bioidenticals are from plants and, as the name implies, more closely mimic the body's own hormones. Dr. Stengler says he often prescribes bioidentical hormones for women who have had premature menopause caused by injuries to the ovaries or an early hysterectomy, as well as for those who get no relief from the natural substances described above. A few words of caution, however: It's not known if bioidentical hormones pose any of the risks that HRT does. They should therefore be carefully monitored by a health care professional knowledgeable about their use.

It Helps to Chill

Lifestyle changes can also help dial back the frequency or severity of your hot flashes, according to Dr. Stengler. If you smoke, stop ‑‑ it has been associated with hot flashes. Dr. Stengler also recommends incorporating plenty of plant foods into your diet, including all kinds of legumes and vegetables. Soy foods, which contain naturally occurring phytoestrogens, can ease flashes. Tempeh, tofu, soy milk and soy nuts are good sources. Also good for menopausal symptoms: One to two tablespoons of ground flaxseeds daily.

Exercise makes a difference, says Dr. Stengler. He recommends 40 minutes a day (or more) of aerobic exercise to help reduce hot flashes. Stress‑lowering techniques are beneficial ‑‑ stress may trigger hot flashes. In addition to exercise, try to add other techniques to your stress‑relief arsenal such as meditation, quiet reading, music and other activities you find relaxing.

Other simple reminders: Keep your bedroom cool at night, wear loose clothing and dress in layers so that you can remove one or two if necessary. Many women notice their hot flashes can be triggered by alcohol, spicy foods, hot drinks, caffeine and other things. While most hot flashes do seem to eventually fade into history, you can help it happen faster by following Dr. Stengler's advice. This, it seems, might be cool news for your health overall.

Mark Stengler, ND, is a naturopathic physician and leading authority on the practice of alternative and integrated medicine. He is author of Bottom Line/Natural Healing newsletter, author of The Natural Physician's Healing Therapies (Bottom Line Books), director of the La Jolla Whole Health Clinic in La Jolla, California, and adjunct associate clinical professor at the National College of Natural Medicine in Portland, Oregon. To learn more about his work, visit www.drstengler.com

Bottom Line's Daily Health News is a registered trademark of Boardroom, Inc. Copyright (c) 2008 by Boardroom Inc.

posted by FTEmag.com Staff at 7:01 AM

By Carole Jackson

Bottom Line's Daily Health News

Glance at the front page of any newspaper these days and odds are good you will see the words "hard times." Our national problems are spawning many personal woes, it's true, but personal hard times can strike at any point... in your relationships, on the job, with the kids, and, of course, in matters of health. As life coach and Daily Health News frequent contributor Lauren Zander says, "Eventually your number is going to come up ‑‑ bad stuff happens to everyone." She is quick to add that while there is much you can do to prevent trouble, some of it is simply the unfolding of life. The challenge, she says, is to accept life's blows as part of the journey, to learn from them and emerge stronger and wiser, rather than to create unnecessary drama that drags you down a path of misery.

We deal with hard times in several predictable ways. One approach is to cower and complain and use your bad luck to fuel comparisons to the experiences of others: "You think that's bad, wait till you hear what happened to me!" But no one can possibly judge another's hard time or determine whose is worse. Your tough time is tough and it is yours. Then there are those who take this concept of ownership too far, says Lauren, wrapping their hardship in a shroud of secrecy ‑‑ such as the guy who got fired but tells nearly no one, pretending to many in his life that it simply didn't happen. Or the person who suffers silently as a close family member spirals downward from substance abuse. Attempting to hide a hard time shows you don't understand the most basic thing about it ‑‑ everyone gets kicked by life sooner or later. Lauren's advice is to accept what happens in much the way we accept puberty ‑‑ as a part of life filled with challenges and all sorts of feelings, including humiliation. We all experienced it and we all understand.

The Upside of Bad Things

Being open about what is happening in your life offers several specific benefits. First it allows you to demonstrate your attitude toward the matter, and thus signal to others what you would like from them, be it a lot of help or a little. It also helps you process your emotions, far better than stuffing them inside and hoping they'll stay put. When you're having marital trouble, for instance, the last thing you might want from a friend is for her to turn into Sally Sunshine, reassuring you earnestly that everything will be just fine... but, on the other hand, you won't benefit from constant hand‑wringing and shrill assessments about how awful it all is. Hard times make people feel separate and isolated from others and, to some degree, from life itself. Try to let people around you know that you don't want them to over‑ or under‑respond to your struggle. Help them understand how to be supportive.

In fact, the second benefit of sharing bad news is just that ‑‑ an important opportunity to gather support. Many people secretly crave more attention from friends and loved ones than they get on a day‑to‑day basis. Ironically, tragedy can open that door, bringing you emotional support you need, which makes you feel loved. Be frank with others that you are devastated by debt, a diagnosis, a divorce... it will tell your friends and family that you need comfort and attention. Keeping matters to yourself will cut you off from what you need most.

Finding the Way

Seen in the rearview mirror, hard times offer the opportunity to see how difficulties in the past have contributed to who you are today. To learn how the patterns and personality you developed over the years has shaped how you react to difficulties, Lauren urges you not to wait for another to hit. Make a list of awful experiences in your life, along with what you did to handle them ‑‑ for better or for worse. Maybe you demonstrated amazing pluck publicly but consoled yourself each evening with pints of ice cream. Perhaps you shared nasty stories about the lover or boss who spurned you at every opportunity, but then cleaned every closet, lost 10 pounds and went to the gym daily. Or maybe you mostly just sat home and closed off the world. "The crucial thing to explore in this exercise is whether your pattern involved withdrawing... being destructive... or making changes that turned out to be productive. The more you know from your history including the traps you fall into and the ways you strengthen yourself to emerge better from a tough event, the better equipped you are to handle the hard times in the future," points out Lauren.

For all the pain hard times cause, the truth is they also come bearing a gift... really. Hard times force change. At first you probably won't like it, says Lauren, but a change ‑‑ however dumped on you ‑‑ presents the opportunity to do something different. Look around at those you know who were suddenly faced with loneliness during early retirement who started volunteering and met a whole new group of friends... who lost their home in a fire or flood and took the opportunity, then, to rebuild something they liked even better... or emerged from a painful breakup more capable and independent with a life that is more interesting, exciting and satisfying. And, there are many, many stories of cancer survivors who found an entirely new perspective on life after their diagnosis and treatment.

Make a Plan

When life wallops you, Lauren says it is totally reasonable to throw a pity party and lick your wounds and feel dreadful about what has happened... for a while. (This advice does not pertain to people dealing with the death of a loved one ‑‑ bereavement is a separate issue and for that Lauren recommends finding one of many excellent bereavement experts to help guide you through.) You need this time to process the event and your feelings. You may even benefit from joining a group with whom you can share your feelings and thoughts if, for example, your teenager is in trouble or a spouse is seriously ill. This can help you to work through feelings faster and more thoroughly, says Lauren. Whether in a group or by yourself, the trap to avoid as you process your pain is blame... be it the world, your genes, your rotten luck or that old standby, other people. Blaming turns people into victims, a true no‑win position.

How long you devote to feeling sorry for yourself depends on the harshness of the blow and the reality of your current situation. If money is tight and you just lost your job, you obviously need to get a new one fast. Find people to talk to who will bring a fresh perspective. It is also important to do good things for yourself such as getting out for a long walk or taking a yoga class. "Seek out activities that are healthy and cathartic and will distract you from your problems. This will help re‑engage you in what is good about life," says Lauren. Now is the time to refer to your list of past challenges... what were the skills you saw in yourself that you can draw on now to move ahead? Did you divert your attention to avoid behavior that would be unproductive? Did you get back on the metaphorical horse and try again? Lauren recommends that her clients use the strength they gained from the past, avoid what didn't work and learn even more from the current problem. Whatever you do, don't give up and give in. As Lauren says, "However bad it might seem at the outset, a hard time is yet another chance to rise to the occasion with choices and behavior that will turn you into a hero in your own life."

Lauren Zander, founder and chairman, HandelGroup, a private coaching and corporate consulting company, www.handelgroup.com

Bottom Line's Daily Health News is a registered trademark of Boardroom, Inc. Copyright © 2008 by Boardroom Inc.

posted by FTEmag.com Staff at 7:01 AM

Susan Beerman, MSW

Barrister Advisory Services

Judith Rappaport‑Musson, CSA

Preferred Client Services, Inc.

Although much of life is unpredictable, most of us work hard to prepare for what might happen. We install smoke alarms, click seat belts and stock up on cough syrup... because you never know.

The same sense of cautious anticipation characterizes the ablest caregivers. Applying common sense and foresight, those who look out for the elderly can plan for some of the crises that are common in old age.

As experienced geriatric care managers, we are frequently called in as alarm bells are ringing. Time and again, we wish clients caring for the aged had recognized the likelihood of certain events and prepared for them to the best of their ability. Even making on‑the‑spot decisions, we’ve found, is less stressful when the way is paved with research.

The secret to successful caregiving comes down to organization and planning. To prevent some emergencies and reduce the shock of others, imagine what might happen ‑‑ and be ready. All‑too‑common scenarios...

Rehab Options

Mom, age 92, trips on the front steps and breaks her hip. At the end of her brief hospital stay, a hospital social worker advises a transfer to a rehab center ‑‑ tomorrow ‑‑ and hands you a long list of such places. You know which one to choose.

Luckily, you are prepared because you knew for years that Mom was probably heading for a broken bone thanks to her osteoporosis, arthritis, reluctance to wear her eyeglasses, impaired sense of balance and dizziness from a certain medication. You read that falls cause 90% of hip fractures, mostly at age 75 and up ‑‑ which decreases life expectancy by 10% to 15% and negatively affects overall quality of life.

You knew that if Mom fell, she would need to stay at a rehabilitation facility. Therefore, you researched rehab institutions near her home. When the unfortunate event actually happened, you quickly consulted your notes and gave the social worker your first choice.

In contrast, the overwhelmed adult daughter of the woman sharing Mom's hospital room had to start from scratch with a similar assignment ‑‑ fast.

Signing a Consent Form

Dad isn't able to make his own medical decisions anymore. His doctor asks you to sign a consent form for a new medical treatment. You ask, "Is there time to get a second opinion?"

You knew to ask this because you had educated yourself about his illness and had never heard of that form of therapy ‑‑ so you suspect that it is new.

Learning about an elderly parent's or spouse's medical conditions ‑‑ including cause, treatments and new therapies ‑‑ has never been easier thanks to the Internet... disease‑related associations dedicated to dispensing accurate information... and health books written in clear language. By familiarizing yourself with heart disease, rheumatoid arthritis or whatever ails Mom or Dad, you can make well‑informed decisions should the need arise. You can also watch for signs of potential problems and seek help before they explode into disaster.

Smart: Accompany whomever you are watching out for to a doctor's appointment. Ask the doctor to recommend or provide reading material as background for you. Make your concerns clear. And give the doctor's office your contact information ‑‑ in case a medical situation arises for which an important decision is required or to inform you about a new development in your aged relative’s condition.

Support Networks

You manage business and health affairs for Aunt Grace, age 86. You understand Grace's finances and have obtained power of attorney that allows you to act on her behalf.

Grace will soon leave the hospital after a sudden illness. Your large family and her many friends must be notified that she will need either temporary full‑time care at home or placement in a nursing home. You're ready for the avalanche of calls and questions.

Last year, you wisely set up a telephone and E‑mail tree of family and friends for sharing information quickly without being overwhelmed by queries made directly to you. This support network helps you find people to pitch in during Grace's recovery and update interested parties quickly. Power of attorney grants you immediate access to Grace's assets to fund her care.

Enlisting Cooperation

To handle all of the details involved in caregiving, you'll need crucial information about your aged relative's affairs. Yet while some infirm people might welcome the intervention you propose, others fear a loss of independence or resent a perceived invasion of privacy.

To determine what to ask, list exactly what you know and don't know about the person's medical, financial and social situation and how he/she spends the day. Observe him in the course of ordinary activities, such as at a restaurant, doctor's appointment and family functions. Does he seem well groomed and well nourished? Who are his friends? Is the person managing as well as he did six months, a year and five years ago? If your intervention seems warranted, citing specific examples may help you break the communication barrier.

If information you need isn't forthcoming, be gentle but persistent. Explain that you're being realistic, practical and loving in caring about the future, and that giving you the facts will make you far more useful in an emergency.

To Save Time, Make Time

"I'm a busy person with my own life and family," you say. "How am I supposed to handle all that I have to do to care for this person?"

Answer: You will do it gradually and at your convenience if you work in advance... or suddenly and stressfully if you don't. A geriatric care manager can help you identify issues to address. Ask around for the name of an eldercare attorney, whose services you may need without much notice, and make an appointment to discuss these issues.

Don't do everything at once. Take half an hour here, an hour there to compile information you'll probably need later. Use a loose‑leaf notebook divided by such categories as "medical," "support system" and "emergency contacts," and keep filling it. If you anticipate what's likely to happen and act on it now, you and the elderly person you're responsible for will reap the rewards.

Caregiver Emergency Kit

If there's a person you may have to take care of ‑‑ or already are taking care of ‑‑ complete any part of the list below that you can. Having the information before an emergency strikes will give you a head start in decision making.

Personal basics: Social Security number (original card or a photocopy)... keys (home, car).

Health information: Photocopy of Medicare card…copy of Medigap policy or policy number and agent contact information... list of current diagnoses... up‑to‑date list of current medications with dosage schedule... primary care physician and specialists with phone numbers and which conditions they are treating.

Legal documents: Living will (which documents whether the person wants extraordinary measures taken in a medical emergency)... power of attorney for medical and/or financial decisions.

Financial information: Cosigning power for bank and brokerage accounts and safe‑deposit box... savings accounts, investments, stock broker, loans, pension, etc.

Bottom Line/Retirement interviewed Susan Beerman, MSW, and Judith Rappaport‑Musson, CSA, coauthors of Eldercare 911: The Caregiver's Complete Handbook for Making Decisions and The Eldercare 911 Question and Answer Book (both from Prometheus). Ms. Beerman is president of Barrister Advisory Services, Kew Gardens Hills, New York, which specializes in geriatric assessments. Ms. Rappaport‑Musson is a founding partner of Preferred Client Services, Inc., West Palm Beach, Florida, which specializes in eldercare management www.preferredclientservices.com

Bottom Line Secrets is a registered trademark of Boardroom Inc. Copyright (c) 2008 by Boardroom Inc.

posted by FTEmag.com Staff at 7:01 AM

Danny Dreyer

Chi (also spelled "qi" and pronounced chee) is the Chinese concept of a life force that animates all things. It is a type of energy that flows through your body and unites your body, mind and spirit. We all know that walking is good for us physically. But in ChiWalking, you apply the principles of chi to the simple act of walking to achieve more than just a workout for your body ‑‑ you also gain balance and alignment in your life.

ChiWalking is a way to get stronger and healthier without stress or strain and with very little chance of injury. Unlike power walking or race walking, it doesn't involve walking in an unnatural or competitive way. Anyone at any age or level of fitness can learn ChiWalking.

Movement Is the Key

ChiWalking uses good walking form to help you walk more efficiently with less wear and tear on the body. The beauty of ChiWalking is that you can feel the benefits quickly. Many people with knee and hip problems can still enjoy ChiWalking, because when your body is in alignment and moving correctly, there's far less impact on your joints. I've even taught ChiWalking to people who use canes or walkers.

The basic principle of chi is that it must flow freely through your body. If your body is misaligned or your joints and muscles are tight, the flow of chi will be blocked, just as a crimp in a hose blocks the flow of water. When the principle of chi is applied to walking, it teaches us to align our spines, engage our core muscles and relax everything else. The energy flows and walking becomes fluid and easy.

A fit mind in a fit body ‑‑ isn't that what we all want as we grow older? By following five mindful steps as you walk, your whole being gets an enjoyable workout every time. You can also suit the type of walk you do to harmonize with your current mood and energy level. Here are the five mindful steps to successful ChiWalking...

Mindful Step 1: Get Aligned