Heaven Can Wait

If someone you know is experiencing a difficult illness or coping with an accident, you may know they need help, but aren't sure what you can say or do to make things better. One of the resources they might be able to use is CaringBridge, a nonprofit organization that offers free patient websites help loved ones share information and support throughout a significant health challenge.

It was a resource Bill Lindberg found useful. has dedicated himself to serving others – professionally coaching them in navigating life's transitions, renewing their passions and achieving new goals. He has faithfully supported others during times of difficulty, stress and uncertainty. But in October 2009, Bill was diagnosed with stage IV melanoma after doctors found a large tumor in one of his lymph nodes and one of his adrenal glands. In November of that same year, Bill underwent surgery to remove the tumors.

The day before his surgery, he decided to create a CaringBridge website to keep others updated on his progress after a friend who had previously used CaringBridge suggested he check it out. “It was so valuable to me to be able to tell my story,” says Bill.

Bill says his favorite part about his CaringBridge website is the “ability to stay in touch and ability to not tell the story in an exhausting way.”

The advantages of using CaringBridge during a health crisis are many. First, it helps family members reduce time and emotional energy spent on repeated phone calls and e–mails. Plus, it keeps everyone informed with the same, accurate information. When there is a specific need, the family can quickly and easily spread the need.

CaringBrudge sites connect a patient's entire community, creating a network of support for everyone involved as family and friends can post messages of love, hope and compassion from around the world. To learn more about CaringBridge, go to http://www.caringbridge.org.

CaringBridge offers:

• A mobile website for a streamlined experience from any web-enabled smartphone.
• A free iPhone app so authors can update their journal and visitors can leave messages in the guestbook while on-the-go.
• The ability to be notified via text message when a CaringBridge journal is updated.
• Facebook Connect so authors can easily notify their Facebook friends when they have a new journal entry to share.

In a recent Journal of Pain report, researchers reported that seniors who surf the internet might actually be able to find much needed relief from the burden of chronic pain that comes with illnesses like arthritis and fibromyalgia.

A team based in Chicago, Illinois recently examined the overall benefit of self-care treatment techniques that are designed to help improve body and mind in adults and seniors 55 and older. The team examined the effectiveness of self-care tools easily accessed online by reporting on patient changes in the perceived severity of pain. More than 78 seniors participated in the study.

In one group, participants utilized online pain intervention methods at least weekly for a period of six weeks. The seniors accessed a website containing six complete modules for pain support that offered self-care techniques that could be implement individually. The treatments included relaxation, deep abdominal breathing, and writing exercises for recording both positive and negative experiences.

The websites included instructional materials for completing the self-care treatments via video, text, worksheets, and even illustrations. Following the exercises, participants were invited to reflect on their experience and make comments related to their level of pain.

Pain relief self-care exercises:

• Deep breathing: Take long deep breaths from the abdomen. Close your eyes and focus on the breath, trying not to be distracted by your surroundings.
• Relaxation: Try repeating a mantra or reading a favorite poem out loud in order to deepen your sense of relaxation.
• Writing exercises: Try free writing about positive or negative feelings in order to clear your mind.

When the study concluded, researchers found substantial evidence that participants in the internet groups felt increasingly confident about self-care techniques and experienced less severe pain as a result. Doctors and researchers alike are hopeful that this will help empower seniors who suffer from chronic pain conditions in the near future.

If you haven't heard of prehab, it's time you did. New research indicates that completing a prehab exercise program may make a world of difference in knee replacement.

Patients with severe osteoarthritis of the knee, which is common in seniors, experienced better leg functioning before knee replacement surgery and faster recovery times when they completed a preoperative exercise program.

University of Louisville researchers studied 71 patients scheduled to undergo knee replacement surgery and split them into two groups. One group underwent a “prehabilitation” program four to eight weeks before surgery that focused on improving knee and leg strength via light resistance training, flexibility, step exercises and light walking. The other groups received standard preoperative care and screenings.

The group that went through the “pre-hab” therapy had less pain during functional tests and had a 10% increase in extension strength after surgery. The group that received the standard care had a 10% decrease in extension strength. The study did not evaluate post-operative recovery, but patient performance in functional tests and increase in leg strength suggests that recovery was quicker. The study was published recently in the Journal of Strength and Conditioning Research.

If you've been reluctant to embrace new technology, you might want to rethink your position. Today's fibromyalgia sufferers are beginning to use hand-held electronics or PDAs to help them record and track their symptoms on a daily basis. By doing this, the patient's doctors are finding it easier to understand the connections between things like stress, pain, fatigue and emotional issues.

Because fibromyalgia is such a complex disorder, finding the best treatment can be a complicated process that frustrates patients and doctors alike. Researchers from The Journal of Pain, however, have discovered that using electronic devices to track and assess patient progress can be beneficial for patient and physician.

This news comes from researchers at the University of Washington and the University of Utah, where 81 female patients with fibromyalgia participated in a study that helped experts gain a better understanding of the connections with pain, emotions, and the disease itself. Each participant was given a PDA to use to record their pain levels, emotional problems, and sleep issues along with any other concerns they had for a thirty day period.

Theory and Results

The research developers hypothesized that immediate reporting of these issues would be advantageous. Traditionally, these kinds of assessments are performed on doctor's visits. This presents a problem because recall may be less accurate or influenced by the patient's currently perceived health or pain.

The study results illustrated that there is hope for doctors and patients who are trying to treat and overcome chronic pain conditions like fibromyalgia. It also shows how things like emotional stress and fatigue contribute to increased pain.

The study's authors are hopeful that this study will contribute to more dependable data when it comes to the treatment of the condition.

It seems like everywhere you turn doctors and fitness gurus are encouraging you to get more and more exercise. But what do you do after your workout when your muscles tighten up and become sore and stiff? Is there anything that can be done to relieve the pain?

While it's unlikely you will be able to avoid muscle soreness entirely, there are certainly things you can do to make it less intense. The following tips can help you prevent and treat muscle soreness after exercise:

• Rest: You need to rest your muscles to recover from injuries, but you also need rest to recover from exercise. Your body can repair and heal overexerted muscles, but it needs time to do it. Overuse may lead to more intense pain and injury.
• Cool Down and Stretch: After a workout you need to cool down and incorporate stretching into your routine. This can help reduce the tension and tightness that comes after a difficult workout. It also gives your respiratory and circulatory systems a chance to recover.
• Eat Right: What you consume can have a significant impact on your body's tissues. Your muscles need enough protein to rebuild and repair themselves. You also need to get enough water. Dehydration can lead to pain and acute cramping.
• Practice Active Recovery: After you play a game of tennis, complete and aerobics class or spend a day on the golf course, don't just sit in your chair for the rest of the day. Keep your muscles warm and limber by going for a leisurely walk after dinner. When you keep your muscles moving, you help promote nutrient and waste transport throughout your entire body.
• Get A Massage: Not only does a massage feel great, but it can improve circulation and give you a chance to completely and totally relax. Whether you go to the spa or get a massage from your spouse, the calming effects of massage can also help alleviate pain and soreness in your muscles.
• Don't Over-train: Be smart about your exercise routines and abilities, and don't push yourself too hard. You are never too old to exercise as long as you are smart about your routines and you learn to respect your body's limits. Over training is the fastest way to pain, stiffness, and even injury.

Remember that serious injuries require a doctor's attention. If your pain is persistent or extremely intense, you should not continue your exercise routine.

It's that time of year again. The New Year is approaching and many Baby Boomers will be asking themselves whether or not a gym membership is the best choice for meeting their new weight loss and fitness goals and resolutions.

Exercise is important, and everyone should do their best to stay active and healthy. However, there are a number of different ways this can be accomplished. In order to decide if a gym membership is right for you, give thoughtful consideration to each of the following questions:

• Would you benefit from a personal trainer? Lots of gyms have personal training options. Not only do personal trainers hold you accountable for your exercise goals, but they can also be great moral support when the exercise honeymoon is over. If you need a personal trainer, a gym might be your best choice.
• Do you work well on your own? If you can stay motivated on your own, you might be successful without a gym membership. You could try a home DVD program or simply commit to walking a certain distance in your neighborhood every day. You can get a good workout everyday without the fancy equipment.
• Do you like classes and other structured programs? If you're looking for a water aerobics class, a Pilates class, or a yoga class a gym membership might be just the thing you need. Many offer classes at no additional cost. Plus you can find classes targeted to your fitness level or age group for the perfect workout experience.
• Do you have the budget? Depending on the gym and membership type, you can find a membership for just about every price range. If you decide you want to join a gym, make sure it fits your budget. You should also request a trial period before you sign up or get locked into a contract. Make sure you don't get locked into something you don't want. Finally, ask a gym representative if they offer any promotional offers or referral incentives.
• How close is the gym? You might feel like a gym membership is the perfect way to stay fit. However, if your gym is not conveniently located, it's highly unlikely you will stick with it for too long. It's never a good idea to pay for a service that you can't use.

There are a number of things to consider when deciding whether a gym membership is your best option. Weigh your options carefully and spend your money wisely. The most important thing is that you stay active whether you do it at the gym or stay home.

You may have heard the old bromide that says that you can't help others until you first help yourself.  Recent research has found that you can do both at the same time. In addition to the obvious social benefits of volunteering your time, there is evidence that indicates that it has physical and mental benefits as well.  This means that giving of yourself also promotes your overall good health.

Physical Benefits

A study completed by UnitedHealthcare (UH), shows that 68% of 4500 surveyed reported that they feel physically healthier from volunteering. But the advantage of being a volunteer is more than a feeling. Evidence shows that there is a lower mortality rate for volunteers and a higher degree of functionality. Research has also shown that there is a correlation between volunteering and lower rates of heart disease.

Mental Benefits

The mental benefits of volunteering have also been measured.  UnitedHealthcare reports the following from their research:

• Of the volunteers surveyed, 89% reported an improved sense of well-being.
• An overwhelming majority (73%) report they feel that their stress levels are lowered as a result of volunteering.
• There is a high correlation between volunteering and having an optimistic outlook in life.
• Volunteers also report a higher feeling of life satisfaction.
• Keep in mind that good mental health translates over to good physical health.

Benefits for Seniors

Although volunteering has shown health benefits for all demographics (education, marital status, ethnicity, etc.), seniors especially profit from volunteering. It provides social and physical activity that a number of seniors lack.  It also allows them to feel useful and have a decreased feeling of being a burden on family and/or society.  As a matter of fact, according to the UH survey, 92% of seniors report an increased sense of purpose from volunteering.

After a heart attack, it is common for people to report episodes of depression and despair. However, volunteers in this category report these feelings at a lesser rate. In other words, volunteering is good for your heart.

As important as volunteering is to help agencies and society in general, it is good to know that the giver is rewarded also. Doing good to others is also doing good to yourself. Life is about touching the lives of others. It is great to know that the blessing comes back to you when you are true to that mission.

The thyroid is a little butterfly shaped organ in your neck. It aids in metabolism and regulates hormone sensitivity. A healthy thyroid is essential for good health. Following the seven steps below will help you keep your thyroid in tip-top shape.

• Remember your annual flu shots. People with thyroid problems often have a hard time fighting off viruses. Annual flu shots will help keep you away from the flu. Therefore, it makes good health sense to get them as early in the season as possible.

• Stay active. Exercise, even just a small walk on a daily basis, helps metabolism. It also is a stress reliever and can improve mood and aid in overall health.
• Avoid sugar. Weight is an issue for those who have thyroid problems. Excessive amounts of sugar, especially the processed kind, add weight and lead to feelings of depression. A healthy diet, including sugar-free snacks can help with thyroid health.
• Get quality rest. Good sleep avoids a lot of people. However, those with thyroid problems compound the severity of the negative effects on the body and it could lead to an ongoing sleep deprivation problem.  This breaks down your body's ability to fight off sickness and disease, interferes with hormone regulation, and also adds to the problem of weight management.

• Keep track of your Thyroid-stimulating hormone. TSH keeps your thyroid functioning at the proper level. You may have symptoms such as excessive tiredness even though you are currently going through hormone replacement therapy. It is important to keep track of it. TSH levels being off just a bit can affect your body in noticeable ways.
• Tracking your symptoms can help. Sometimes test results and symptoms do not coincide. Good test results don't necessarily mean that your symptoms have gone as well. If this is the case, dosage changes may help. Be sure to consult your physician about this. There may be other reasons for your symptoms. Your doctor may have additional insight.
• Find the right medication. There are a number of good medications for thyroid problems. Some work well for some patients, but not others. Your doctor can help you find the right one for you. A simple switch from one to a different brand could make all the difference in the world. Herbal supplements can also hinder how well thyroid medication from working well. Your doctor, can tell you which supplements you can continue and offer alternatives for those you shouldn't.