Edema: signs, symptoms, causes and relief for the swelling

  With it being summer you may have noticed some swelling in your extremities especially in your hands, feet, legs, ankles, and arms. Excess fluid under your skin that is trapped in your body tissue is known as edema. You may have edema if you have swelling or puffiness directly under the skin, have stretched […]

edema

 

With it being summer you may have noticed some swelling in your extremities especially in your hands, feet, legs, ankles, and arms. Excess fluid under your skin that is trapped in your body tissue is known as edema. You may have edema if you have swelling or puffiness directly under the skin, have stretched or shiny skin, have a distended abdomen area, or press on your skin and it stays indented several seconds after you stop pressing on it. Edema can be caused by many things including PMS, pregnancy, certain medications, sitting in one position for too long, eating too much salt in your diet, or an underlying medical condition such as heart failure, cirrhosis of the liver, or kidney disease. Edema may also be a side effect of certain medications including estrogen, NSAIDs, steroids, and certain blood pressure and diabetes medications. Sometimes edema may be mild and occasionally it may be severe. If you suspect you have a serious case be sure to see your doctor because it may be an indicator of a more serious medical condition (heart failure, cirrhosis, kidney disease/damage, or lymphatic system issues). Your doctor may prescribe a diuretic to help. Mild cases of edema usually clear up on their own, however, if you need to reduce the swelling try these techniques: elevate extremities, get moving (exercise more and don’t sit in one position too long), massage (make sure strokes go up to the heart), compression (you can use compression hose, sleeves, or stockings), and reducing sodium intakes.

#edema

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

 

 

 

Garlic’s amazing health powers: Not just a stinky herb!

If you are anything like me you love some garlic in almost everything you eat. It turns out garlic is a useful herb that is part of the Allium family. Not only does garlic add a lot of flavor to foods, but it also produces a compound known as Allicin which is a sulfur compound […]

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If you are anything like me you love some garlic in almost everything you eat. It turns out garlic is a useful herb that is part of the Allium family. Not only does garlic add a lot of flavor to foods, but it also produces a compound known as Allicin which is a sulfur compound that provides garlic’s distinct aroma, and also contributes to its medicinal benefits. In addition to helping prevent a multitude of cancers, being beneficial for protecting the heart, reducing preterm labor, and helping prevent hip osteoarthritis in women, it also has antioxidant properties, antifungal affects, anti-inflammatory benefits, and other uses you wouldn’t even imagine. Here are some of the health benefits:

Antioxidant:

-helps to treat/prevent the common cold

-helps kill the bacteria of acne when topically applied

Antifungal:

-treats athlete’s foot, ring worm, and jock itch when crushed garlic is added to a warm bath

Anti-inflammatory:

-can help treat psoriasis

-can reduce the pain and swelling caused by a cold sore

 

In addition garlic can also be used to help in these situations:

-as a mosquito repellent

-to help control weight

-as a natural glue to repair hairline cracks in glass

-as a treatment for splinters

-to de-ice a sidewalk (in the form of garlic salt)

-to help catch more fish while fishing

-as a natural pesticide in gardens

-to help regrow hair along the hair line (when applied topically)

 

Next time you are in the produce isle pick up a bulb of garlic to spice up your life!

 

#garlicisgreat

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

The Egg: An Amazing Super Food Not To Be Avoided!

  The egg controversy continues! For decades the government has warned us not to eat eggs because of their high cholesterol content. In fact, an egg contains 213mg of the recommended 300 mg of cholesterol we should be eating a day. However, new studies are finding eggs are not the bad guy they were once […]

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The egg controversy continues! For decades the government has warned us not to eat eggs because of their high cholesterol content. In fact, an egg contains 213mg of the recommended 300 mg of cholesterol we should be eating a day. However, new studies are finding eggs are not the bad guy they were once made out to be, and they are actually not the culprit for increased blood cholesterol. Instead, the rise in cholesterol seems to be due to the amount of saturated fat people are ingesting in the forms of dairy, meat, and processed foods. It should be noted that these findings are not holding up for one particular population. Recent studies indicate the most susceptible population for increased blood cholesterol due to eggs may be diabetics. Although, these findings may be questionable due to other less healthy dietary and lifestyle choices many diabetics make.

The take home message is with around 75 calories, 6 grams of protein, 5 grams of healthy fats, and a bunch of vitamins and minerals you should not be avoiding this SUPER FOOD. Here is a list of some of the major benefits of eggs.

  1. Eggs raise HDL and turn small LDL into denser LDL which is a better form of LDL.
  2. While eggs are high in cholesterol, eating eggs doesn’t have negative effects on the majority of peoples’ cholesterol in blood (diabetics excluded).
  3. Eggs contain more than 100mg of choline which is used to build cell membranes and assists in brain function. In addition, choline is a nutrient most people are not getting enough of in their diet.
  4. Eggs contain the antioxidants Lutein and Zeaxanthin which are key for eye health. Specifically, they help prevent cataracts and macular degeneration.
  5. Eggs are a solid source of protein for minimal calories which helps you feel full longer.

#eatmoreeggs

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

Exercising with Seasonal Allergies: Surviving the Pollen

  Exercising outdoors during the spring can be challenging if you suffer from seasonal allergies. Other than staying inside, what can you do? First things first, know what you are allergic to. Is it pollen, ragweed, grass, mold or something else? Then, pay attention to the pollen seasons. They are typically predictable. Also, be advised […]

allergies and exercise

 

Exercising outdoors during the spring can be challenging if you suffer from seasonal allergies. Other than staying inside, what can you do? First things first, know what you are allergic to. Is it pollen, ragweed, grass, mold or something else? Then, pay attention to the pollen seasons. They are typically predictable. Also, be advised that warm breezy days are typically the most likely to have the highest pollen counts and pollen can travel for miles. As far as what time of day has the least amount of pollen, it is pretty controversial. Some say pollen is lowest in the morning and evening while others say it is at its highest during those times. So how do you exercise outside and not be miserable?

  1. Wear sunglasses that wrap around or goggles. This will keep the pollen from getting in your eyes. Using a lubricating eye drop may help as well.
  2. Go at a lower intensity. Higher intensity activities such as running or cycling increase your breathing rate more than lower intensity activities, which means breathing in more pollen. Or, you can opt for a paper mask to filter the air you are breathing, just be sure you are still getting enough air.
  3. Take a shower and change into clean clothes as soon as you get back inside. It can take the body up to an hour to react to allergens. In addition, your body produces adrenalin while exercising which helps temporarily reduce the allergic response. Also, consider cleaning your nose out with a saline rinse.
  4. Start taking you allergy medications before the season begins and stay consistent with them during the height of allergy season.
  5. Factors such as being tired, stressed, jet lagged, or having your period can make your body more susceptible to a severe allergic reaction. Listen to your body to make sure you are up to an outdoor workout.
  6. Worst case scenario, try swimming, yoga, a group fitness class (such as one of my boot camps) or any other indoor workout you have access to.

#survivingallergyseason

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

The Dangers of Rapid Weight Loss

With summer fast approaching, a lot of us want to shed the winter weight, and want to do it quickly. However, be warned about the dangers of rapid weight loss. The American College of Sports Medicine recommends doing 150-250 minutes of moderate-intensity physical activity per week just to prevent additional weight gain. To lose weight, […]

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With summer fast approaching, a lot of us want to shed the winter weight, and want to do it quickly. However, be warned about the dangers of rapid weight loss. The American College of Sports Medicine recommends doing 150-250 minutes of moderate-intensity physical activity per week just to prevent additional weight gain. To lose weight, more than 250 minutes a week is recommended. This translates to more than 30 minutes per day, seven days a week. Obviously, increasing movement goes hand in hand with decreasing calorie intake. The newest recommendations by ACSM for long term, sustained weight loss is to lose a ½lb-2lbs a week. But what happens when you are too aggressive and weight comes off too quickly? Rapid weight loss can result in some serious health risks including:

-Gallstones (12-25% of people who lose a substantial amount of weight over several months get gall stones)

-Dehydration

-Malnutrition

-Electrolyte imbalances

Outside of these health risks, there are other side effects that can result from rapid weight loss as well including:

-loose skin around the abdomen, arms and legs which can cause mental distress and may even cause chafing

-Headaches

-Irritability

-Fatigue

-Dizziness

-Constipation

-Menstrual irregularities

-Hair loss

If you are trying to lose weight remember slow and steady wins the race. Do your research before you buy into one of the latest diet fads, cleanses, or supplement products that you are tempted to try. Always avoid severe caloric restriction diets (unless directly under a doctor’s care), and question diets that have you drinking your calories instead of eating them. Now let’s get ready for some healthy weight loss!

#healthyweightloss

Sophie Pratola

Personally Trained By Sophie

704-604-1518

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