The carpal tunnel is a small passageway that runs from the arm into the hand. This tunnel acts as a protective barrier to the median nerve the 9 tendons that control movement and feeling in the thumb and first 3 fingers. CTS can occur if the median nerve becomes pinched, compressed, crowded, and/or irritated. If any of these happen one would begin to see symptoms of CTS which could include numbness or tingling in the hand and fingers, radiating pain up the palm side of the arm, hand weakness that causes one to drop items and stiffness in the hand, arm, and wrist. The onset of symptoms can stem from a number of different things. Symptoms can be linked to the anatomy of the patient. A wrist fracture could cause the pressure on the carpal tunnel causing any of the aforementioned symptoms. Because women generally have smaller carpal tunnel size, CTS is more prevalent in women than in men. Symptoms can also be linked to nerve damage conditions. If the tendons within the carpal tunnel become inflamed, they can put pressure on the median nerve causing symptoms. Additionally some studies show that workplace factors can impact the onset of symptoms associated with CTS. This would include vibrating tools and jobs that require repeated flexing of the wrist. One other cause that I would like to cover (because it is personal to me) is the onset of CTS due to rock-n-roll! I have played drums for almost 30 years and the beating that my hands and wrists have taken is monumental. In the last 5 years, symptoms have become especially grim. There are many drummers in the music community that have had problems similar to mine.

While there are some preventative measure such as healthy weight, exercise, and being a non-smoker, what can one do when they feel the onset of CTS? First and foremost you would visit your doctor. He or she might perform a physical test or possibly have your carpal tunnel area x-rayed. In some cases the physician may even perform a nerve conduction test. This test consists of sending electrical impulses through the nerve to see if the impulse slows down upon reaching the carpal tunnel. This would indicate a problem and thus could confirm the presence of CTS. If this is the case, there are remedies ranging from simple home remedies to all out surgery. Usually, if the problem is fairly early and minor, a person might be told to try wearing a splint on the wrists to keep them immobile at night when symptoms tend to be the worst. NSAID pain relievers (ibuprofen) can sometimes relieve pain but this will not necessarily correct the problem. Hand therapy with a physical therapist or an occupational therapist may also be suggested. If the problem is more severe, a doctor may suggest surgery. Surgery can range from invasive (open approach) to less invasive (endoscopy). Surgery can certainly help but it is not without risks.

Although there are many different ways to cause CTS, there are just as many ways to deal with CTS. Different actions may be right for different individuals and the best thing to do in this case in consult your physician.

References:

http://www.mayoclinic.com/health/carpal-tunnel-syndrome/DS00326

http://www.webmd.com/pain-management/carpal-tunnel/default.htm

http://www.ninds.nih.gov/disorders/carpal_tunnel/detail_carpal_tunnel.htm

http://www.umm.edu/patiented/articles/what_surgical_procedures_carpal_tunnel_syndrome_000034_9.htm

Are you a morning person or a night owl?  In most cases your body clock is not something you can change but you can make other important decisions when it comes to the best time for you to workout.  What is best for your work and/or family schedule? It is my opinion and that of many others is that the morning is the best time to exercise. It provides a sense of accomplishment first thing in the morning and does not allow for other commitments to interfere. So many times when I wait until the afternoon or evening other responsibilities squeeze out my fitness time. I would also suggest that you make your schedule known to those around you as well as put it in your planner. 

If working out in the evening is best for you that is great! Just remember that working out too late can cause trouble sleeping or at least falling to sleep. You need to allow plenty of time to unwind and let your body temperature return to normal prior to crawling into bed. Maintaining a regular sleep pattern is key to a good night sleep, a good workout and overall better health. 

Establish the habit and find your own best time to complete a fitness activity. Build up to your goals and involve the other people in your life for the necessary support.  Lastly, don’t put off starting today because you believe there will be a “better” time in the near future.      

Make the most of the day you are given.

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HeartSaver® CPR for teachers, personal trainers, coaches, life guards, and everyone else in the public who wants to learn basic lifesaving CPR and AED training from the American Heart Association.

The AHA HeartSaver CPR class is NOT for healthcare providers such as doctors, nurses, paramedics, dentists, etc. If you are a healthcare provider you need to take a Basic Life Support (BLS) CPR class.

Watch This Video on How to Give Proper Chest Compression.
This is taught in all HeartSaver CPR classes.

HeartSaver CPR classes in Nashville will teach chest compressions (as you see in the video above), rescue breathing, choking and other life saving techniques for infants, children and adults. At the end of the class you will be awarded a 2 year AHA provider card.

The American Heart Association made some major changes in 2010 to the basic CPR algorithm. All of the updated changes are taught in each CPR Nashville class. One of the major changes is that chest compressions are given 30 times and breaths are only given 2 times after 30 compressions. Also, it is important to begin compression immediately. Then you can check airway and breathing.

The course is taught with a combination of video and live instruction from a certified AHA teacher. AHA instructors are usually nurses, paramedics and others who have experience in emergency situations. Remember that HeartSaver CPR is for personal trainers, teachers and those who are not healthcare providers.

You can register for a HeartSaver CPR class in Nashville by calling 615.638.0005.

You can see this video on YouTube at http://www.youtube.com/watch?v=y8JhkePAr_A&feature=youtu.be

SAD can affect anyone, but is more common and likely to affect people who live in areas where days are shorter in the winter, when the amount of sunlight during the day is less, or in areas where daylight is minimal in any of the seasons.  It also affects women more than men.   The age range of people with SAD is usually between 15 and 55, and the chance of getting it as you continue to get older is reduced.  Additionally, if a person has a close relative with SAD, the risk of getting it is greater.

So how or why would the reduced amount of sunlight and/or shorter days cause someone to get SAD?  Little or no sunlight in the day can disrupt a person’s circadian rhythm (the internal clock) and their sleep-wake cycles.  Reduced sunlight can cause a drop in serotonin levels.  Serotonin is a brain chemical, or neurotransmitter, that affects mood.  A drop in serotonin can cause depression.  Also, with the change of seasons, melatonin, a natural hormone, can be disturbed.  This is important as melatonin contributes in part to moods and sleep patterns.

SAD can include some or all of the following symptoms: depression, hopelessness, anxiety, depletion of energy, withdrawal from society, oversleeping, a feeling of physically heavy weight or load in the arms and legs, loss of interest in hobbies or activities, change in appetite, cravings of high carbohydrate foods, weight gain and problems with concentration.  Spring and summer SAD affects fewer individuals than winter SAD, and includes the following symptoms: anxiety, insomnia, irritability, agitations, weight loss, poor or loss of appetite and increased sex drive.     

Experts are not quite sure of the causes of SAD, but they believe that age, genetics, and probably a person’s natural chemical make-up, chemical balance, or rather a “chemical imbalance”, is probably the biggest contributing factor.  One, almost sure way to tell if you have it is if you recognize that you have been depressed at the same time every year for two years in a row, if you are very hungry, are gaining weight and/or sleeping excessively.  Another indicator is if you have a close relative, parents or siblings that have had it.

Once diagnosed with SAD, the doctor usually prescribes light therapy for treatment.  There are two light therapies that are used.  One is a bright light treatment in which you use a light box that you sit in front of in the mornings for a half hour.  The second is called dawn simulation light.  This is exactly as it sounds; a light in the morning that goes on simulating the sun rising in your room and continues to brighten.

Other treatments are used as well, but each case is different.  Anti-depressants may be prescribed if there is a chemical imbalance which affects a person’s mood and can balance it out.  Also, counseling is another treatment that would assist in treating someone with SAD.  Many people may only require light therapy treatments.  Others may require both light therapy and anti-depressants, or light therapy and counseling, or any combination of the three.  With the use of the light therapy alone, individuals could see improvement in one to two weeks.

If an individual has any of the symptoms of SAD, experiences the winter depression, or the spring/summer depression, consulting a physician would be a good first step to take in getting a confirmed diagnosis.  If left untreated a person could experience a depression that could lead to more serious issues or, even worse, suicide.  A physician can recommend the best light therapy, and if needed, anti-depressants and counseling, whichever is best for you.  Having a balance through the year is important to ones quality of life, so understanding that you have more than the winter blues, or summer blahs is important.  Awareness is key, so do not hesitate to contact the doctor if you believe you may have SAD and with simple treatment you can live a fully balanced and enjoyable quality life, all year through.

Source(s):

1)      Mayo Clinic:   http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195

2)     WebMD:          http://www.webmd.com/depression/tc/seasonal-affective-disorder-sad-  topic-overview

With all of that being said, because of these changes I have had to make the decision to change myself, to “keep up with the times” (while I still refuse to join Facebook or own a “smart phone”).  This has not been easy, especially with my workouts.  I have often thought of myself as a weightlifter that does cardio on the side (mostly basketball).  Now, I have to change my mind-set to a runner who does weightlifting on the side.  I am still working on this transition and it is going slowly.  Not only has the mind-set had to change, my supplemental workouts have had to change as well.  I am doing a lot more functional training and full body movements; these movements include deadlifts (one and two legs), squat to press, chin-ups and rotational pull to push. Not taking as long in the gym so that I can spend more time running, on the elliptical or biking is a big change and I am not always successful but I am trying.

My overall point it this, have an honest conversation with yourself; are you doing what is the best for you at this time?  If so, then continue.  If not, make a change.  You might not be successful every time, I know I am not, but change takes time and repetition.  Stay with it and don’t ever stop changing.

Make the most of the day you are given.

Just this past weekend I put up some fencing in my backyard, nothing fancy just mesh fencing held up by T-post.  I needed to rent a manual post driver to drive the T-post about two feet into the ground.  I called 8 rental places to get this manual driver.  No luck, they all had pole drivers with air compressors that they were willing to rent me.  I ended up having to buy a manual post driver so that I could do the work myself.

So what is this whole post about?  There are a lot of ways to burn calories without having to exercise.  They will require a little more work but walking those extra steps from your car to the entrance to the grocery store or mall and taking the stairs instead of the elevator will pay dividends.  You might not see it in the short-term but you will in the long-term and you are being role model to those around you.  So, I ask you to go back to the “old ages” and do some of the work yourself.  You will appreciate the finished product so much more.

Make the most of the day you are given.

When I first started this post that is not what I was going to write about as should be able to tell by the title. So here is the transition, with changes include the family (and/or friends), everyone can benefit from being more active.  Plus, it can make things more enjoyable and they can have different ideas what to do.  If you have children, talk to them about what you are doing and let them have input in the process, not only the activities and snacks but the reward system as well. When was the last time you held a danced party in the living room, played hop-scotch, hula-hooped, pretended to be your favorite animal or balance on the edge of a cliff?  These are easy things to do with your kids and who knows it just might make you feel a little younger inside as well. Do make sure that the fitness plan you chose is appropriate for your child’s age, ability and fitness level.

A few other things should be mentioned when talking about family fitness plans.  Set a good example in all aspects, if you have increased activity levels make sure you are not countering that by offering non-nutrition snacks or spending more time in front of the TV or computer. Also, establish a routine.  Have a set time each day or 3 days per week that are for activity.  Lastly, promote activity and not exercise.  Make things fun and interesting, movement is the key.      

Make the most of the day you are given. 

http://www.mayoclinic.com/health/fitness/FL00030

http://familyfitness.about.com/od/motivation/a/get_started.htm

HeartSaver® CPR in St. Louis Register Here

How to Save a Choking Infant with AHA HeartSaver CPR, St. Louis.

What if a family member, a friend or an acquaintance suddenly collapses and loses consciousness while you are there?  Would you know what to do?  What if the victim was an infant? Would you know how to provid chest compressions, rescue breaths, or life saving choking techniques? Would you know how to provide CPR to save the infants or child’s life in a life threatening situation?

Unfortunately, most of us don’t. We may know more CPR regarding adults, but most of us know very little about infant CPR.

Watch this video on How to Save A Choking Infant.

Knowing what to do is a great advantage which allows you to save lives. That is why it is important to have the knowledge and skills. When someone collapses or becomes unresponsive, particularly if the victim stops breathing. The victim is most likely experiencing a condition may be cardiac arrest or respiratory failure that could be redeemed with HeartSaver CPR.

CPR means cardiopulmonary resuscitation. It is an emergency procedure classified only as first aid for cardiac arrest incidence. Its main purpose is to provide oxygen to the brain and other vital organs through the restoration of the patient’s heartbeat and breathing. When the brain did not receive oxygen for over five minutes it will suffer permanent damage therefore HeartSaver CPR by the American Heart Association should be done immediately since this increases the patient’s chances or making a full recovery. Because cardiopulmonary resuscitation is first aid, it keeps the oxygenated blood flowing to the brain only temporarily, when the patient has reached the hospital, other needed equipment are necessary to continue the patient’s breathing and heartbeat at a normal level. CPR or cardiopulmonary resuscitation has lowered mortality rates from emergency cases such as cardiac arrest. This is a very effective procedure in rescuing lives.

Not only health care providers can provide CPR, even the bystanders too. This is a good way to save lives and lower mortality rate through immediate cardiopulmonary resuscitation. The American heart association has been encouraging anyone to learn CPR by playing videos in public areas such as the malls, supermarkets, bus stations and airports. This is because the chances of survival of a victim who is suffering a cardiac or respiratory emergency situation will increase when interventions are immediately provided by the bystanders witnessing the event. This will create a great impact in decreasing the mortality rate caused by cardiovascular accidents or respiratory failures and other incidents such as drowning, electrocution and choking. When the brain is deprived of oxygen for more than 6 minutes, irreversible brain damage is done which is fatal. And when immediate CPR is not done, specific brain damage occurs with every passing minute. When a bystander who has witnessed a cardiac arrest know how to provide CPR (cardiopulmonary resuscitation) the chances of the victim’s survival will increase which will contribute with low mortality rates. Immediate intervention is required during a cardiac arrest.

The HeartSaver CPR for public offered by CPR St. Louis is offered to individuals who are non health care providers such as teachers, sports coaches, life guards, security guards, youth leaders, waiters and many more. Even if you are not a health care provider, knowing how to provide CPR or cardiopulmonary resuscitation will be a great advantage. It saves lives and this will come in handy for emergency cases in your family get together and even emergencies on the spot

Register here for HeartSaver Infant CPR in St. Louis

One of the main health concerns is that majority of students don’t know how to cope with stress effectively. Some will use futile and hazardous ways to cope with stress—smoking, binge drinking, and drugs. Since majority of students are unaware of productive and effective strategies to cope with over-stress, a health promotion strategy that deals with this concern will greatly lend a hand to the students’ future in stress management.

As a college student, stress management is such an important skill to have.  There is so much going on in a college student’s life.  There are several activities that can be done to help manage stress.  Often it comes down to whether or not a student is aware of the techniques they can use to help them cope with stress.

Students can create “stress kits” that encourages relaxation tools and materials to use when stress levels arise. A stress kit can include anything that the student finds to help them to handle stress.  Common stress kit items are stress balls, music, eye masks, coloring books, or books to read. Having a stress kit also helps the student realize that it is okay to take a break every now and then.

Another way to for college students to cope with stress is to have a better quality in their snacking habits. Fresh bananas, baked tortilla chips and salsa, breakfast cereal bars, black bean soup, decaf nonfat lattes, baby carrots, gum, and pretzels are examples of good stress busting snacks because they all have nutrients that naturally fight stress. They are great snacks to have instead of resorting to fattening candy or chips.

An additional stress coping mechanism is for students to utilize meditation and exercise. It can be a great way for a student to get perspective on the stress they are feeling. An example of a meditation exercise is to start to count after each breath.  Breathe in, breathe out, one, breathe in, breathe out two … up to ten then start again. Exercise is a great way to relieve stress; physical activity reduces stress, tension, and leaves one feeling fit, energetic, strong, and healthy. Feeling fit, energetic, strong and healthy makes a person feel more self-confident and positive about themselves and life. Exercising will not only keep the students stress levels at bay, it will also increase their overall health. In addition to exercise, a student needs to make sure they get plenty of sleep to stay healthy.  A person that has a lot of stress is more likely to get sick especially if they aren’t getting enough sleep.  It is important to get both exercise and sleep when trying to manage one’s health, and therefore stress, properly.

One of the better ways to manage stress is to have good organizational skills.  If a student can organize their day so that they can get the most out of it as they can then they will be less stressed or worried about the things they did not get done.  College students especially need to have good time management skills with all of the classes, clubs, or sports they are involved with.  Good organizational skills include keeping a planner, making a schedule, making to-do lists or outlining priorities.

With this increased awareness of stress and higher understanding of its coping mechanisms the young adults will be able to recognize the importance of stress management in college students. It can impact grades, work productivity, and even personal relationships. College students need to recognize that stress and what it entails is not an essential feeling in day-to-day life, and it is a manageable affair. Stress should not consume an individual.

As stated, cervical cancer occurs when abnormal cells grow out of control. These cells grow out of control in the cervix which is the lower part of the uterus that opens into the vagina (webmd.com). Cervical cancer is split into many different types; the two main types of cervical cancer are squamous cell carcinomas and adenocarcinomas. The squamous cell carcinomas type occurs with the thin cells that line the bottom of the cervix, known as squamous cells. The adenocarcinomas type happens in the glandular cells which line the cervical canal. Out of these two types of cervical cancer, the squamous cell carcinomas is responsible for the greater majority of women diagnosed with the cancer (mayoclinic.com).

Cervical cancer is the result of cervical dysplasia (if a woman has cervical dysplasia and goes untreated) which is not actually cancer at first. However, the cells do end up changing abnormally if a woman has cervical dysplasia, but not to the point where they are cancerous (Cervical Cancer). Cervical dysplasia is most usually caused by a sexually transmitted virus called the human papilloma virus (HPV). HPV affects both men and women and is the most common sexually transmitted disease. This virus is usually found in all women who have cervical cancer (webmd.com).

Once the cells affected by cervical dysplasia advance into cervical cancer, there will usually be no shown symptoms. However, the symptoms that do occur rarely include: abnormal vaginal bleeding between periods, after intercourse, or after menopause. Continuous vaginal discharge of different colors and heavier periods are symptoms as well. Women who are affected by the later stages of cervical cancer may experience frequent bone pain, fatigue, leg pain, pelvic pain, and weight loss (Cervical Cancer).

Even though cervical cancer is a very common cancer amongst women, it is easily avoidable and it can actually be cured. The easiest way to avoid this cancer is to avoid sex. Another great way for prevention is for women to visit their gynecologist’s and schedule pap smears. This way if pre-cancerous cells are found with the pap smear results, doctors can treat it, thus preventing the cells to progress and therefore avoiding cancer. If cervical cancer is caught at an early stage it can be cured by removing or destroying the cancerous tissue (Cervical Cancer). Later stages of cervical cancer would require different surgery options. Cryotherapy would freeze the abnormal cells preventing further progress. There is also laser therapy which uses light to burn any abnormal tissue. A more extreme approach would be hysterectomy. This type of surgery removes the uterus but not the ovaries, and is performed on woman in which the cancer has not yet spread (Cervical Cancer).

Cervical cancer affects nearly 12,000 women each year. This cancer occurs after the abnormal cells of cervical dysplasia have progressed. The cause of cervical dysplasia is due to human papilloma virus (if untreated). Symptoms of cervical cancer are usually rare but can occur on occasion. Fortunately cervical cancer can easily be avoided by abstinence, safe sex, and scheduled pap smear tests.

Works Cited

“Cervical Cancer.” mayoclinic.com. MFMER, 17 Mar 2012. Web. 17 Jan 2013.

“Cervical Cancer – Topic Overview.” webmd.com. Healthwise, 22 Feb 2011. Web. 17 Jan 2013. <www.webmd.com/cancer/cervical-cancer/cervical-cancer-topic-overview>.

United States. Centers for Disease Control and Prevention. Cervical Cancer Statistics. Atlanta: , 2012.             Print. <www.cdc.gov/cancer/cervical/statistics>.

United States. Centers for Disease Control and Prevention.Genital HPV Infection. Atlanta: , 2012. Print.

United States. U.S. National Library of Medicine. Cervical Cancer. Bethesda: A.D.A.M, 2012. Print. <http://www.ncbi.nlm.nih.gov>.