e-HUG mag

Tired?:Chronic Fatigue, Depression or just need a nap?

        Have you been feeling reeeaaally tired lately? There are a wide array of self-diagnoses that come along with being so tired.  Some people just wish they had 10 extra hours in the day just to sleep.  That would be a great quick fix.  Some automatically think they're depressed which is so much more serious than just being tired.  And finally, the newest diagnosis: Chronic Fatigue Syndrome. 

       As I watched Dr. Oz last week (weekdays Fox 5 11am/3pm E), a lot of questions were answered for me so I had to share with my ehugettes.  These 3 diagnoses were broken down and explained and I went on to take a closer look at Depression.

Chronic Fatigue Syndrome (CFS) has received relatively little consideration since it was first described in 1988, but the recent finding published in the prestigious journal Science showing an association between CFS and a retrovirus, XMRV has focused media and medical attention on this serious, devastating and debilitating neuroimmune condition. While there are some people with CFS (PWC) who are able to continue working and doing some of their activities of daily living, there are also many at the opposite end of the spectrum who are bed-ridden, completely disabled, and can’t even get to the bathroom without assistance. While CFS doesn’t kill many people, it does take away their lives and, in many cases, their livelihood.

CFS affects anywhere between 1 and 4 million Americans, but many more may “carry” XMRV. It affects people of any age, race, or socioeconomic group. It most commonly affects women 20--50; women are affected about 4 times more commonly than men. In teens and children, the average age of onset is 11.5. As teens, males and females are equally affected, but males tend to do a little better after puberty, whereas females tend to do worse.

While there are many middle-aged women who feel that they’re “tired all the time,” we have to distinguish between Chronic Fatigue SYNDROME and “chronic fatigue.” This confusion is because CFS was a poor name choice, akin to calling Parkinson’s disease “chronic shaking” or calling tuberculosis “chronic cough.” Other more appropriate names for CFS include the British choice myalgic encephalomyelitis (ME) and XAND (X Associated Neuroimmune Disease.)

How can you tell if you have CFS or have fatigue for some other reason? Go through the check list below, print it out and take it to your doctor if necessary.  It is most important to understand that the diagnosis of CFS is based upon having 4 or more of the following symptoms in addition to the first one (which is required for the diagnosis), and having no other medical problems to explain these symptoms.  Currently, there is no “test” for CFS; it is what we call a “diagnosis of exclusion” which means that all other possible causes of your symptoms have to be ruled out before the diagnosis of CFS can be made.

Dr. Donnica’s Decisionnaire for CFS

·         I have had new, unexplained, persistent, or relapsing physical and mental fatigue for at least 6 months. This fatigue is not the result of ongoing exertion or another medical diagnosis; it is not relieved by appropriate rest.

·         I have at least 4 of the following symptoms:

1.     Weakness and exhaustion, lasting more than 24 hours, following mental or physical activity (“post exertional malaise”)

2.     Unrefreshing sleep, insomnia or excessive daytime sleepiness, despite sleeping for more than 9 hrs per night

3.     Substantial impairment of short-term memory or concentration, problems with my short-term memory, confusion, disorientation, “brain fog”; difficulty finding the right words or numbers

4.     Widespread or migratory muscle pain; pain in the joints (without swelling or redness); headaches of a new type, pattern or severity that don’t respond to OTC medicines

5.     Tender armpit and/or neck lymph nodes

6.     Persistent or frequent sore throats

In addition to the symptoms of the case definition, many patients develop other symptoms commonly associated with CFS including: 

·       -  Neurally mediated hypotension or orthostatic intolerance

·        -  Multiple chemical sensitivities

·       -   New allergies or food intolerances

·        -  Painful gastrointestinal symptoms similar to irritable bowel syndrome

·        -   New onset of asthma

·        -  Hypersensitivity to light (photophobia) or noise

·        -   Dizziness

·         -  Palpitations

·         -  Low body temperature or intolerance to heat or cold

·         -  Often feeling “feverish” (without an elevated body temperature) or having chills

·          - Inappropriate sweating

·          - Abnormal appetite or decreased sense of thirst

What is depression?

According to the DSM-IV, a manual used to diagnose mental disorders, depression occurs when you have at least five of the following nine symptoms at the same time:

·           - a depressed mood during most of the day, particularly in the morning

·          -  fatigue or loss of energy almost every day

·           - feelings of worthlessness or guilt almost every day

·          -  impaired concentration, indecisiveness

·          -  insomnia or hypersomnia (excessive sleeping) almost every day

·           - markedly diminished interest or pleasure in almost all activities nearly every day

·           - recurring thoughts of death or suicide (not just fearing death)

·           - a sense of restlessness -- known as psychomotor agitation -- or being slowed down -- retardation

·           - significant weight loss or gain (a change of more than 5% of body weight in a month)

How long do these signs have to be present before they are diagnosed as depression?

With major or clinical depression, one of the key signs is either depressed mood or loss of interest. For a diagnosis of depression, these signs should be present most of the day either daily or nearly daily for at least two weeks. In addition, the depressive symptoms need to cause clinically significant distress or impairment. They cannot be due to the direct effects of a substance, for example, a drug or medication. Nor can they be the result of a medical condition such as hypothyroidism. Finally, if the symptoms occur within two months of the loss of a loved one, they will not be diagnosed as depression.

 

What are some common feelings associated with depression?

According to the National Institute of Mental Health, people with depressive illnesses do not all experience the same symptoms. How severe they are, how frequent, and how long they last will vary. It depends on the individual and his or her particular illness. Here are common symptoms people with depression experience:

·         -  difficulty concentrating, remembering details, and making decisions

·         -  fatigue and decreased energy

·         -  feelings of guilt, worthlessness, and/or helplessness

·         - feelings of hopelessness and/or pessimism

·         -  insomnia, early morning wakefulness, or excessive sleeping

·         - irritability, restlessness

·         - loss of interest in activities or hobbies once pleasurable, including sex

·         - no pleasure left in life any more

·         - overeating or appetite loss

·         - persistent aches or pains, headaches, cramps, or digestive problems that do not ease even with treatment

·          - persistent sad, anxious, or "empty" feelings

·          -  thoughts of suicide, suicide attempts

While these are common symptoms of depression, they may also occur in patterns. For example, a person may experience depression with mania or hypomania -- a condition sometimes called manic depression. Or the symptoms may be seasonal as in the case of seasonal affective disorder.

There are several types of manic depression. People with bipolar II disorder have at least one episode of major depression and at least one hypomanic -- mild elation or high -- episode. People with bipolar I disorder have a history of at least one manic -- extreme elation or high -- episode, with or without past major depressive episodes. A patient with unipolar depression has major depression only but does not have hypomania or mania.

 

Are there different types of depression?

There are a number of different types of depression including:

·           -  major depression

·           - chronic depression (dysthymia)

·           -   bipolar depression

·           - seasonal depression (SAD or seasonal affective disorder)

·           - psychotic depression

·           - postpartum depression

Are there other types of depression?

Other types of depression that can occur include:

·          double depression -- a condition that happens when a person with chronic depression (dysthymia) experiences an episode of major depression

·          secondary depression -- a depression that develops after the development of a medical condition such as hypothyroidism, stroke, Parkinson's disease, or AIDS, or after a psychiatric problem such as schizophrenia, panic disorder, or bulimia

·          chronic treatment-resistant depression -- a condition that lasts over a year and is extremely difficult to treat with antidepressants and other psychopharmacologic drugs and psychotherapies

·          masked depression -- a depression that is hidden behind physical complaints for which no organic cause can be found.

 

(Source: www.doctoroz.com, www.webmd.com )

~ Empress

Fitness: NO More Excuses!

            Okay, okay, so we’ve all vowed to “lose 10 lbs” and “eat healthier foods”. Now with the holiday season just a few weeks away, and a new year right around the corner, it’s time we stop making excuses.  There have been many articles and blog posts about simple exercises that can be done right at your desk at work, and I figured “if it ain’t broke, then don’t fix it!”  So here are a few steps to help us start on the path to better living. 

·          - Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you'll work on your posture without even trying.

·         - Set an alarm to go off every hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you'll feel more alert.

·         - Use the restroom on another floor and take the stairs

·         - Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.

·         - Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs)

·        -  Deliver documents or messages to co-workers in person rather than by email

·         - Go to the mall for lunch and park on the opposite end of the food court. Don't forget to buy something healthy.

·         - Get a headset for your phone so you can move around while you talk.

Be creative. Any movement is better than none, so don't feel like you have to do sprints all day long. Adding short bouts of exercise throughout the day will help you burn more calories and will also reduce stress so you can easily smile at your boss when she piles more work on you.

 (Source: www.about.com)

-Until Next Time,

 Chelles

One Damn Good Way to Improve Your Health!

 

        During these trying times with unemployment rates and illness rates being at an all time high (damn you H1N1), the majority of us have seen an increase in our stress loads.  Congress finally got the amount of votes needed to pass the health care bill, but who knows when any of that will finally culminate into something that us “little” people can actually see.  So in the meantime, HAVE SEX OFTEN. (Safe sex, and preferably with one person, of course!)  There are a number of health benefits that come with having sex, and minus the cost of condoms, it’s completely free.  Research has shown that the act of having sex is a great cardiovascular exercise.  Sex boosts your adrenalin, which in turn, lowers your blood pressure.  Being able to keep your blood pressure in check makes you less likely to fall victim to stroke.  At sexual climax, both men and women produce a hormone called oxytocin, which is known to relieve stress and help to alleviate pain. I can’t speak for everyone, but as for myself, I’ve noticed that after a good romp in the sheets, that splitting headache that I have after my long day at work/school just evaporates, my upper back pain disappears, and I’m able to forget about all the stressful situations that I encounter on a daily basis, even if it’s only for a little while.  Sex can also improve your sleep.  Along with oxytocin, there are some other endorphins that are released during sex which act as natural sedatives.  According to a Web MD article, even some insomniacs found that after having sex their ability to fall asleep was increased.  For all of us who would like to find more time to exercise but just can’t seem to, guess what? You can reap some of the same benefits of exercise from having sex.  Sex causes the heart rate to increase, muscles to contract, and we burn calories and stored fat to provide more energy.  My favorite “sex benefit” is that it produces the same type of euphoric feeling that you get from drugs and alcohol with none of the risks.  Let’s face it; people get high and drunk because it feels good.  People have sex because it feels good.  The difference is that drinking can lead to all types of health problems (i.e. kidney failure, sclerosis of the liver, weight gain) and is the number one cause of vehicular accidents.  Getting high not only kills valuable brain cells, but unless you’re self-employed, you risk the chance of being fired from work if your “extra-curricular activities” are discovered.  There are so many other health benefits, both physical and mental, besides the few that I mentioned.  Take some time to do some research on it.  And when you’re done, HAVE SEX!  No health benefits required…. Hasta Luego, (Until Next Time),

Ya Girl Chelles

Dear Sir, Just Wanted You To Know - It Can Affect You Too!

                For those of you who are new to eHug, hello and welcome.  For our returning eHuggers, it’s been a long time and we missed you.   The idea for this week’s health and fitness article came from a conversation I had with my little cousin during a football game, when she asked me why all the players were wearing pink.  When I told her it was the NFL’s way to show their support for Breast Cancer Awareness she said, in the way only a cute little 8-year-old can, “but they’re boys, and boys don’t have breasts.”   Her statement made me realize that despite the amount of attention that breast cancer has received in the past years, not enough people know that breast cancer can and does affect men, as well as women.

                According to the Cancer Treatment Centers of America, over 1,000 men will be diagnosed with breast cancer each year.  The American Cancer Society placed that number at 1,990 in 2008 and stated that 480 deaths will be attributed to male breast cancer.  Although, this number  amounts to less than 1% of new breast cancer cases, even one death that could have been prevented is too many.  The problem is that most men wait until a limb is hanging on by the weakest of strings before they visit a doctor.  Since men wait longer to report their symptoms, when they are finally diagnosed with breast cancer, there is less chance that treatment will lead to recovery.  Also, even for men who do keep up with their yearly physicals, mammograms are not routinely performed for males.

                So what are the symptoms of breast cancer in men?  Some symptoms include pain and swelling in the lymph nodes found near the armpits, inversion of the nipple (the nipple begins to fold inside, rather than growing outward), a bloody discharge from the nipple, and/or lumps in the breast tissue.  Breast cancer that has spread to the bone can produce pain in the area to which it spread.  Advanced breast cancer can cause extreme weight loss and weakness.  The most common type of breast cancer in men is Infiltrating Ductal Carcinoma, which gets its name from cancers that originate in the breast ducts, then spread (infiltrate) beyond the ducts into the surrounding tissue.  Since men have less breast tissue than women, it is easier for the cancer to spread to other parts of the body, resulting in a more advanced tumor stage when it is finally diagnosed.

                There are some risk factors that make certain men more susceptible to developing breast cancer than others.  Memorial Sloan-Kettering, one of the top and most well-known facilities in cancer research, suggests that the strongest risk factors for male breast cancer are any that alter hormonal balance, including sterilization, infertility, obesity ,and liver disease.  Another significant risk factor is being exposed to radiation and having a family history of breast cancer.  A recent study showed that 15% of male breast cancer patients have one or more first generation relatives with breast cancer.

                So ladies and gentlemen (yeah, we know you like to eHug too!), please spread the word.  Tell someone to tell someone that breast cancer is not just a woman’s disease, and when it is diagnosed in men, most times it’s too late for treatment to do much help.  So when you’re watching the game on Sunday, think about the men in your life, encourage them to pay better attention to their health, and remember that REAL MEN WEAR PINK!!

-Until next time,

Ya Girl Chelles!

Healthy Journey: 3 weeks & 10 lbs to go!

Down over ELEVEN POUNDS and I feel great! But I haven't taken any pictures lately so sorry for no progress pic.  I didn't think I was going to lose another pound this week because I had a BBQ this past weekend and we know how those can get. Just pure gluttony all DAY. But i did good.

Here's a few tips I kept in mind:
1 - LESS IS MORE
- less bread/buns, bbq sauce, mayo and dresssing.  All of these should be used in moderation.

2 - PORTION CONTROL
Lets try to fit everything you want to eat on ONE plate. lol.  If you cant do that, you need to work on your portions.

3 - HEALTHY BUT TASTY Alternatives
- Turkey burgers vs. Beef burgers
- Chicken shrimp or veggie kebobs
- all beef or turkey hot dogs

Now i only have 20 days until my final weigh in (7/27/09). I hope to lose another 9 pounds and fit into my ideal outfit.  Some may think its weird but the day i can wear a racerback tank and skinny jeans and feel comfortable, I may cry. Dresses are so much better at hiding body imperfections. 

This will be one of my outfits that I will wear for my celebratory photo shoot. But I'm having trouble thinking of other outfits. Help me out EHUG fam!!! What should i wear?

~ Empress

Healthy Journey Progress Report

OK - so its been about a month since I have started my journey. Alot of people dont believe Im turning my life around - but I'm going to prove them wrong. I won't front, I slacked a little bit last week - only worked out once. BUT I'm still doing good with watching what I eat.  Its really hard when everyone around you is eating McDonald's and pizza at 2 in the morning - but I have to stay strong.
I have about 10 more pounds to lose til Im happy - WISH ME LUCK!

Any ladies out there on the same weight rollercoaster? Email me at info@ehugmag.com.

~ Empress

Journey to a Healthy Me!

*Sigh* it sucks getting old.
One thing I'm going to miss is eating Mc Donald’s every single day and not have to worry about my weight.  Eating once maybe twice a day. My eating habits are HORRIBLE! It started when I started swimming competitively. I swam every day so I ate whatever I wanted. Every summer I would gain like 10 -15 lbs. Then I stopped swimming after HS. And I have never developed normal eating habits. And this combined with a host of other issues (lol) turned me into a big time yo-yo dieter I am today. I drop and gain 15 lbs like other people do 5.
Today, I've finally made the decision to live a healthy life. I have no clue what I was doing differently a year ago but my clothes were falling off of me. Just 12 months later, I refuse to take a picture unless I'm forced. Here's my before and after.

I always told myself I wouldn't touch the 150lb mark and I did. I was very disappointed when I got on the scale. But then I realized that I'm not alone and a lot of women are chronic yo-yo dieters. Including some of our favorite celebs.

Miss Jackson


Kirstie Alley (after leaving Jenny Craig)

 
(Oprah)


(Carnie Wilson)

I'm going to follow these steps that I think will help me a great deal and hopefully I will see a difference in my appearance by the end of the summer.

1) Acknowledge the issues connected to my weight fluctuation
- Stress (I have the tendency to overthink and overworry. It’s probably an anxiety issue)
- The Pill (The pill is infamous for causing weight gain)
- No set schedule (My own set schedule is the other 9-5. 9pm to 5am. So who can be mad that I'm eating a full dinner at 4am :-/)
- Previous eating habits (not eating lunch, then stuffing myself with the worst junk food for dinner. Usually Mcdonald’s or pizza.)

2) NO DIETS
I've grown up and realized I can't eat like a 15 year old anymore.  I just have to eat more responsibly. The reason why "diets" don't work is because as soon as people get off of them, they go back to the same bad habits that had them dieting in the first place. I know this from experience and I'm done with the cycle.

 

3) The Healthy Essentials
- 3 square meals daily (breakfast being the most important)
- 8-10 glasses of water a day
- a daily multi-vitamin

 

4) Make working out a part of daily life
- I'm use to someone forcing me to work out every day at 3pm. I def need some discipline in my life. Also I'm easily bored with routine workouts. So I have opened myself to many options.

A) PERSONAL TRAINING
- if u can afford - do it. It’s worth it. My cousin trains me (www.royaltyfitness.blogspot.com ).  It’s very time effective and motivating.  He’s like that coach I need breathing down my neck.

B) GYM
 - In college, I was in the gym every morning at 7am. As soon as I got back to NY, it seemed like the gym was the new club. Girls way to dressed up with sunglasses and makeup.  Dudes trying to talk to you at every turn. Staring at you while you're trying to get your work out on. That will make u want to just stay home. So I suggest when picking a gym - go to one real corporate and straight laced. OR an all female gym. Curves and Lucille Roberts are the most famous. I have joined Lucille Roberts to take advantage of their great group classes and cardio machines.

C) HOME WORKOUTS
- The great thing about a trainer is that they teach you a lot of very effective exercises that you can do on your own at home.
- There are work out DVDs out there for everyone. It’s a great way to feel like you're in the group class in the comfort of your own home. Pilates, Yoga, Cardio, weight training, toning - if u want it, there's a DVD for it.

I started my new healthy life a couple weeks ago. Below is my progress since June 1^st 2009.

If you want to join my journey to a healthy life, email me at info@ehugmag.com with your story. A solid support system is a major part of leading a healthy life.
Stay tuned for my weekly progress! ;-)

- Empress

6 Weeks, 3 Ways = Flat Tummy

Ladies! There's so many ways to get fit from the elliptical, treadmill and gym membership and dieting! With summer approaching-here's a recession proof way to get -it-in. 

Yes a flat tummy with no crunches involved!

Since doing pilates, I've taken a couple of routines

that I do at home in between classes (or when I'm too lazy to go) and

believe me when I see the bulge flatten and quick! Break out your 

work-out/yoga mats and get it cracking in your house! 6 weeks can

make all the difference and you'll see results within the 1st week.

The Plank is a great way to tighten the core muscles while 

keeping balance. Getting in the pushup position with your elbows 

bent, the body should be straight out -holding your abdominal 

muscles in (not holding in the stomach-but bracing your core). 

Not bending your knees, back nor butt.Holding yourself in this 

position counting to 30- 60 depending on what you can with 

stand (increasing as you get more comfortable with the workout).

If your shaking a bit and you feel your core abdominals tightening, 

guess what ladies its working. When starting the plank workout

I suggest to do 3 reps for result.

The Side Plank is an advanced workout to the Plank. 

Lying down on the mat with your elbow bent inward, balance 

yourself and then lift, making sure your legs are straight out and 

your other hand is holding your waist. 

Same as the Plank, holding in count from 30-60 and tightening and 

bracing the core. You should switch sides and do 2 reps or whatever 

makes you comfortable threshold wise- don't want to strain.

The Bridge is a nice way to work on the abs and the glutes! 

Lying on your back on your mat with arms 180 degrees, lift your 

bottom up by bending your knees with your feet open and flat on 

the floor. Same as the plank(s) work out you'll be bracing your 

abs but then lifting your bent right knee upward for 2 counts. 

Repeating with both legs at your own pace. Gradually

from 3 reps to 6 for a great workout and results.

In addition to this you can do laps of jogging or treadmill work 

as a warm up/cool down and or deep stretches for a well 

rounded workout.

~Tamina B

So You Missed a Month...

Hello ladies. Hope this piece reaches everyone in good mental health. This time around, I want to bring your attention to a disorder that has been creeping into our ranks with a vengeance.  Have you or any of your female peeps ever had an irregular period that skipped a month, or two, or six? Did the doctor blame it on stress, or diagnose you with DYSMENORRHEA (a very complicated word for a painful period that doctors use when they can’t figure out what’s really wrong with you)?  I know sometimes we welcome a skipped period, especially when it means that we get to wear that “brand new, extra-fitted, even a very skimpy g-string might show” dress to the grand opening of some ultra exclusive club.  All that aside, our reproductive health is far too important to ignore due to such trivialities. The next time your monthly “gift” shows up late, talk to your doctor about Polycystic Ovarian Syndrome more commonly known as PCOS.

Polycystic Ovarian Syndrome is an endocrine disorder in which a woman’s body makes more of the male hormone androgen, than it should.  In a normal menstrual cycle, one egg is released from the dominant follicle.  With PCOS several follicles develop to 5-7mm, but no larger, and therefore is never released.  This reaction is due to the increased amount of androgen, and is the reason why sufferers of the disease have very few menstrual periods a year.

According to the PCOS Association, approximately 5% of women are affected by the disorder.  It is the most common hormonal disorder among women of reproductive age and is the leading cause of infertility.  Some common symptoms include irregular, few, or absent periods, lack of ovulation, excessive/increased body hair especially on the face, chest and/or legs, obesity, depression, deepening of voice, and acne.  Women with the disorder are especially at risk for developing endometrial cancer, insulin resistance-type diabetes, cardiovascular disease, weight gain, infertility, and miscarriages.

PCOS is diagnosed by your OB-GYN using a pelvic ultrasound to look for small ovarian follicles that branch off from your ovaries.  While there is no cure for PCOS, it, along with its symptoms is treatable.  The most common treatments include various creams or pills to diminish or inhibit the hair growth on the face, chest, and legs, medications to help restore and regulate the menstrual cycle, and hormone treatments to promote fertility.  Doctors also urge women with PCOS to maintain healthy weights through diet and exercise, as weight loss of 10-15 lbs can sometimes restore hormone levels.  When treated properly, women with PCOS have still been able to conceive and deliver healthy babies. 

So girlfriends, if your period is not acting the way it should, talk to your gynecologist about PCOS. Catching the disorder as early as possible can save you a lot of money, and get you started on the right track to giving birth to the next generation of divas. For more information of PCOS, the Polycystic Ovarian Syndrome Association offers online message boards and support groups. Visit them at www.pcosupport.org

Until next time……

-Ya girl, Chelles

Bananas!

As usual, while reading my monthly Women's Health magazine on the over populated #5 train to work, something caught my attention - The New Japanese Diet Fad. According to Women's Health, when a Japanese celeb reportedly lost 24 pounds on the Banana Diet, all-you-can-eat banana breakfast diet books sold out, resulting in a countrywide shortage of the fruit. 

According to the diet, it works because bananas contain fiber and resistant starch, which supposedly kills hunger. Eat your bananas with lukewarm water and you'll instantly feel full. No sweets with this diet and be sure to eat a significant dinner before 7pm.

Although I'm not much of a dieter, I don't know about this one. Nixing sweets and only  one meal a day before 7pm? I forsee a binge. I mean, I could be wrong. Anyone ever try it?

-PeggyM.