Healthy Things That Actually Hurt You
(BlackDoctor.org) — The basics of staying healthy seem pretty easy to follow: Eat well, exercise, get enough sleep and you should be on the right track, right?
Surprisingly, it can be more complicated than that. Ironically, the very choices we make to benefit our health can be the same ones that can eventually hurt us.
1. Using Too Much Hand Sanitizer
If you reach for hand sanitizer any time you make contact with the outside world, you might want to take pause. Unless you’re in an especially germ-prone place like a hospital, soap and water will work just fine, says Richard Gallo, MD, PhD, chief of the Division of Dermatology at the University of California-San Diego.
When you’re not near a sink, hand sanitizing gels can help, but be sure to read the label first. Recent research has shown that those containing triclosan may promote bacteria and virus resistance to antibiotic medications (this goes for antibacterial hand soaps that contain triclosan, too). Instead, choose brands like Purell, that contain at least 60% alcohol, which will kill 99% of bacteria on contact.
2. Testing Out Too Many Skincare Products
Who isn’t tempted to buy the latest skin creams and serums? While looking for something that works for you is a good idea, overhauling your routine every few weeks in search of the fountain of youth isn’t.
“I’ve always encouraged my patients to create a daily regimen and stick with it,” says Jody Levine, MD, a dermatologist in New York City. “Women get easily bored with their beauty routine, especially if they don’t see results right away. It can take between six and eight weeks to see changes; if you’re using a product to increase collagen, expect to wait six months to see results.”
She often cautions patients against constantly changing products, noting that it may cause adult rosacea (a condition that results in red, patchy and sometimes inflamed skin). “People may be forming sensitive skin by trying out too many different products with high levels of fragrance and other sensitizers,” Dr. Levine says.
Instead of always trying something new, stick with what works for you, or see your dermatologist to develop a new routine. And manage your expectations—according to Dr. Levine, a consistent regime should “keep your skin clear, clean and smooth. Make that your rule of thumb and don’t expect miracles, especially when it comes to over-the-counter antiaging products.”
3. Wearing Flip-Flops Too Often
Giving your feet a much-need break from heels by pulling out those flips is a great idea, right? Not necessarily.
Turns out, your summer shoes aren’t doing you any favors. According to Jordana Szpiro, DPM, a podiatrist and foot surgeon in Boston, “Flip-flops and other unsupportive sandals, which have no arch support and give no structural support to the foot, can lead to stress fractures since your uncushioned feet become strained when they try to support too much weight,” she explains. “Extensor or flexor tendinitis is also a common problem that happens as a result of trying to keep your flip-flips on—the muscles on top or underneath your feet overexert themselves while trying to grip your shoes.”
She also advises against walking around shoeless, even if you’re by the pool or in your gym’s locker room. “Aside from not giving your feet any support, going barefoot can also be challenging for those prone to infectious skin diseases such as plantar warts and athlete’s foot, which are easily spread poolside, in pedicure salons and in gyms.”
But that doesn’t mean you need to spend your summer in closed toe shoes. Dr. Szpiro recommends comfortable sandals that also provide plenty of support, like styles from Fit Flops, OrthoHeel and Mephisto.
4. Brushing Your Teeth Too Often
Rushing to brush immediately after every meal may seem like a great way to keep your oral health in check, but according to Greg Diamond, DDS, a New York City periodontist, it’s better to hold off. Food can leave acid on your teeth, which can weaken the enamel, “and brushing while the enamel is in a weakened state can actually scrub the enamel away.”
To dislodge any food particles that may remain after eating, he recommends simply rinsing your mouth out with water and saving the brushing for morning and night. Then when you do brush, be sure to do so in a circular motion. According to Dr. Diamond, this will improve your chances of removing harmful bacteria between the teeth and gums. Brushing up and down or back and forth, on the other hand, can leave behind harmful bacteria, causing gum disease; while applying too much pressure can lead to receding gums.
5. “Saving” Calories For Later
“Women have gotten into the habit of saving their calories for the fun stuff later on,” says Danine Fruge, MD, associate medical director at Pritikin Longevity Center + Spa in Miami. For example, many people will hold off on eating lunch so that they can have a few glasses of wine to unwind at the end of the day. Not a problem as long as you’re carefully allocating your calories, right?
“Unfortunately when you don’t eat breakfast or lunch you can develop cravings and irritability, which can lead to overeating later on in the day,” she explains.
A smarter approach to eating: Fill up on protein-packed meals and nutrient-rich snacks that’ll keep your satisfied all day, so when dinnertime or cocktail hour rolls around you won’t be tempted to fill your plate with calorie-rich and high-fat foods.
6. Only Drinking Bottled Water
By reaching for a bottle of H20 you may think you’re doing your body some good by avoiding tap water, which can be filled with who-knows-what. But that’s not the case.
“Bottled water contains no fluoride, and we’re seeing more and more adults suffer from a fluoride deficiency, which can lead to tooth decay,” says Dr. Diamond. “Instead, fill your glass with water purified by a Brita or PUR water filtration system” which will keep your water free from impurities commonly found in tap water, but still allow you to reap the benefits of fluoride.
7. Cleaning With Disinfecting Products
While keeping your home pristine and germ-free may seem like the path to perfect health, using cleansers that boast antibacterial or disinfecting properties could have the opposite effect.
“These products haven’t been proven to be any more effective than regular cleaning products, and there is significant evidence that the chemicals in these disinfecting cleansers—called quaternary ammonium compounds––can lead to asthma,” says Rebecca Sutton, PhD, senior scientist at the Environmental Working Group.
Other cleaning product chemicals to avoid include 2-butoxyethanol, which the Environmental Protection Agency considers a human carcinogen and has been linked to cancer; alkylphenol ethoxylates, which can disrupt hormones; and ethanolamines, which can cause asthma. But because cleaning product companies aren’t required to list most ingredients on their product labels (you can call or go online instead), it can be tough to know what to buy.
Dr. Sutton emphasizes that when it comes to ousting germs, the key is cleaning often and thoroughly—not blasting every surface with the harshest cleaner you can find. “Your goal should be to clean regularly,” says Dr. Sutton. “That way you’ll get rid of dirt, so there’s no place for bacteria to grow.”
8. Taking Too Many Nutritional Supplements
When it comes to vitamins and minerals, more is better, right? Not always, says Christine Rosenbloom, PhD, RD, professor emeritus at Georgia State University.
“People often take nutritional supplements without really understanding what they’re consuming, or if they really need them.”
A 2009 study in The American Journal of Clinical Nutrition concluded that in the absence of a deficiency, eating food instead of taking supplements should be the primary way to fulfill nutritional requirements and deliver health benefits. Dr. Rosenbloom also notes that because so many foods are fortified these days, chances are many of us don’t have any major nutritional deficiencies.
There are also more serious side effects of carelessly popping pills: Vitamin A in large amounts can be toxic to a developing fetus, vitamin C in large doses can cause gastrointestinal distress as well as interfere with glucose readings in people on diabetes medications and too much vitamin B6 can cause nerve damage. If you do learn that supplements are the best choice to remedy a deficiency, look for “USP” printed on the label, which signifies that the pill meets the standards of the testing organization U.S. Pharmacopeia.
Die From A Heart Attack…Or Not
(BlackDoctor.org) — The number one cause of death in the United States is heart disease. Typically, heart disease deaths are due to plaque clogging the arteries of the heart so that not enough blood reaches the heart.
Medical research is now clear – heart attacks are nearly 100% preventable through dietary and lifestyle changes alone.
Few doctors dicuss this with their patients and it is rare that you will hear it addressed in this manner by mainstream media or governmental agencies. Nevertheless, the tremendous benefits of lifestyle changes are very much true, and there is much research to prove it.
In 1985, Dr. Caldwell Esselstyn began a study in which he got the best results ever recorded in the treatment of heart disease using a very low fat, plant based diet and only a minimal amount of cholesterol lowering medication. The result of the study was a 50% reduction in cholesterol levels.
Modern World = Deadly Health Problems?
The average American has a total cholesterol of just under 200. Yet, many so called underdeveloped regions of the world, where people eat mostlty plant based foods and fish have much lower total cholesterol numbers – and less heart attacks.
About 1/3 of heart attacks in Americans actually occur in people with a total cholesterol between 150 and 200. People with total cholesterol under 150 mg/dL do not get heart attacks as a general rule. Has your doctor told you this?
How Can Lifestyle Changes Make A Difference?
The effect of healthy lifestyle changes, such as being more active, stressing less and eating more fiber-rich fruits and vegetables and less fatty meats, is not only to halt further clogging of your heart blood vessels, but also to reverse the clogging that is there now. This process of healing begins within weeks and it is not unusual for patients to see dramatic improvements to their heart health within weeks! Patients who are loaded up with medications and unable to walk a block due to chest pain are often able to walk for a mile or more without heart medication following comprehensive lifestyle changes.
Essential lifestyle changes for improved heart health include:
1) Eat many fruits, vegetables and whole grains, as well as some fish and chicken (grilled or baked, not fried). Reduce red meat consumtion, and limit foods high in sugar, salt and fat (with the exception of foods such as nuts, which have many positive health benefits, despite being a little higher in fat). In addition, try to avoid processed foods.
2) Do aerobic exercise for at least 30 minutes daily, 5-6 days a week (this includes walking). Regular strength training, at least twice a week for 15-30 minutes, is also generally recomended for lean muscle tone and bone strength.
3) Engage regularly in activities to reduce stress such as yoga, meditation and/or prayer.
4) Cherish your relationships with family and friends. Humans are not wired to live in solitude. Surround yourself with people who are committed to healthy lifestyle changes. Support one another and share what you know.
Many people, including myself, have discovered that healthy lifestyle changes are the very best medicine in preventing, reversing and curing not just heart disease, but many other diseases and conditions as well.
Avoid the prospect of clutching your chest and succumbing to the “big one” someday!
By Dr. Ed James, BDO Healthy Lifestyle Expert
Compelled by his personal experiences in overcoming health challenges through lifestyle changes, Dr. Edward J.James currently inspires individuals and organizations to develop and implement action plans for healthy lifestyles.
Dr. James co-founded the Sigma Pi Phi Fraternity Healthy Lifestyle Group, in order to promote healthier lifestyles among Fraternity Members and their families. Dr. James has also given many lectures on this topic, including his presentations at the 2010 Grand Boule’ and at the 2011 National Medical Association Colloquium. In addition, he has hosted healthy lifestyle events and regularly contributes preventive health related articles to various publications.
Dr. James received his B.S. in Biology from Bucknell University. He earned his MD and MBA from the University of Pennsylvania as a participant in the Penn Med Scholars combined degree program. During his years as a student at the University of Pennsylvania School of Medicine, he served as President of their Student National Medical Association.