People are living much longer these days, and by and large, this is a positive development. However, for some it means they will likely be living for many years in poor health. An aging population is likely to be a less healthy one. For this reason, it is important for seniors to understand the benefits of tai chi exercises and to consider participating in a class.

Physical exercise is critical for maintaining good overall health, but many older individuals are unable to engage in vigorous physical activity. This may make most traditional types of exercise exceedingly difficult for them. For those who struggle with jogging or lifting weights, tai chi may be just the thing they need to get fit without straining themselves.

Cheryl Mildon, a tai chi student in Twin Falls, Idaho, told local news station KMVT that she was aware she needed to do more to increase her fitness levels. But at this stage of her life she has become less physically fit and poor health makes it difficult for her to engage in intense workouts. She has since benefitted from joining a local tai chi class.

"I have quite a few disabilities, and I'm able to do this, which has been really nice," she told the news source. "It gets me up and moving and out of the house, and it's very relaxing"

Other students in Mildon's class reported major gains in their overall health. Improved balance was one of the primary benefits several students claimed resulted from their participation in the program.

Improved balance is one of the most important benefits associated with tai chi. It is an area of health that often deteriorates rapidly with age, which is one of the leading causes of hospitalizations, loss of mobility and death. It is critical for seniors to find ways to maintain their sense of balance as they get older.

The benefits of tai chi do not stop there. Aside from the physical health improvements practitioners may see, there is also a strong mental component to the exercise. This may enable seniors to overcome the stress and anxiety they may feel about their overall physical health and allow them to pursue more rewarding lives.

While tai chi exercises can benefit just about anyone, they may be a perfect match for many of the issues faced by those in the latter stages of their lives.

Dahn Yoga is known worldwide as a Korean style of yoga that integrates yoga, tai chi, meditation and stretching. Dahn Yoga centers are located throughout the United States and the world.

Diabetic Foot Care Tips

It is very important for your FEET that you control your blood sugar when you have diabetes.  High blood sugars can cause the following problems for the feet:

 -Loss of feeling or sensation in the feet

-Delayed wound healing

-Blood flow problems  

1.You should have your feet checked by a foot doctor every few months!  Your blood flow, nerves, skin/nails, and any abnormal foot structures (bunions, hammer toes) will be checked.  You may qualify for diabetic shoes or diabetic insoles because of your diabetes (depends on insurance).

 2.It is very important that you check your feet everyday when you have diabetes.  If you see an open sore or something that looks infected (red, hot, swollen, pus present), it is important to call your medical doctor or podiatrist immediately.

 3.You may put cream on the top and bottom of your feet but no cream or lotions should be used between the toes.  

 4.Check the inside of your shoes each day to make sure no stones or other objects have gotten inside.  These can injure your feet, and you may not be able to feel them.

 5.Control your blood sugar!

Mary Ann Bender, DPM
Foot and Ankle Specialist
Advanced Physical Medicine

Presented by Dr. Bender, Advanced Physical Medicine

When thick skin builds up on the foot due to pressure, it is called a corn (top of the foot) or callous (bottom of the foot). The pressure that causes these can be due to bone problems, such as bunions, hammer toes, or extra bone formation; improperly fitting shoegear; and excessive walking or running. This thickened skin can be painful.

How are Corns and Callouses treated?

It is important to see your podiatrist to have an assessment about why these corns and callouses are developing and to have them trimmed or reduced. It is important to note that the thickened skin will return if the cause of the pressure is not treated. A variety of treatment options are available for reducing pressure on the feet: padding, different shoegear, orthotic devices, creams, and surgery. If you have peripheral vascular disease, diabetes, rheumatoid arthritis, cancer, HIV, or other serious diseases, it is important that you consult a podiatrist for proper treatment, rather than trying to treat the condition yourself. If you cut your skin with these conditions, it can be very dangerous. Additionally, it is important that you do not try over the counter corn removal pads, as these contain acid that can burn/harm the skin.

If you are suffering from painful corns and callouses, please contact us for an appointment with Dr. Bender. Dr. Bender has been in private practice for 10 years and can help you!

Anatomy of a Vegan

We have all heard stereotypes here and there pertaining to a vegan lifestyle. Critics often believe vegans must be pasty white hippies, feeble from malnutrition due to lack of essential amino acids. These are all misconceptions which are often used to enable non-vegans to avoid thinking about why they do eat meat. At APM we were legitimately curious as to the motivation of why individuals may make a vegan lifestyle choice.  Furthermore, it is important to understand the types of people who choose veganism.  We wanted to address concerns of whether or not vegan living can lead to health deficiencies or conversely, lead to a healthier state of wellness.

1. Healthy eating is important.

The goal of any diet for an individual should be primarily the health and wellness that diet offers. Of course it should taste great as well, but it does not take a dietary archaeologist to know that people have been eating tasty food for a while. Similarly it is known that vegan diets have ancient roots, from civilizations in Italy and Greece to most notably India. We can’t really gauge how healthy they were, since we were not around. While you could argue since the lifespan of people has gone up, they must not have been as healthy back then, but this is an incorrect assumption since there are so many other factors that affect longevity such as war, medical advances, and increased hygiene.

And though cultures throughout history have wanted to eat well, we are not the first generation of peoples to put our principles before our stomachs. Citing the Indian culture, vegetarianism was adopted by the Indians following Jainism and Hinduism’s predecessor, Vedism. Their reasoning was a belief in non violence toward animals, following a tenant called Ahimsa, meaning the avoidance of violence.

Recent times have seen an increase in not only vegetarian and vegan lifestyles, but a variety of offshoots, such as pescarian (excludes all meat but fish).  So an important place to start out analysis is a definition of what a vegan is. There is a difference of opinions about this but a common definition is a vegetarian who omits all animal products from the diet.

2. Veganism is considered good for you.

Contrary to popular belief, vegan lifestyle is a healthy way to live as noted by the Mayo Clinic, “…a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women.” It goes on to include vegan as a type of vegetarian so it does apply to vegan living.  Main benefits of veganism that make it so healthy are that the diet is much more reliant on vegetables which many Americans do not get enough servings of. However, people often believe that only meat has the 9 essential amino acids (Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, and Histidine), but this is a mistake.  While it is true most grains and vegetables are not what are called ‘complete proteins’ they usually have some but are missing a few. So as long as diet includes vegetables that complement one another to make up for an individual vegetable’s deficiency, they essentially have the same effect as a ‘complete protein’. Even if that were too hard to do there are vegetables that are complete proteins, namely quinoa and soy. Some nutrients such as iodine, B-12, and vitamin d are a concern in vegan diets, but many vegans food are now fortified with these to prevent these problems. Often these deficiencies are not only found in vegan diets but diets in general, so the important point is that balance amount food groups are essential.

3. Survey

So to get our questions answered, we  did research to find out more about vegans and who they are. Here are the results based on 144 responses from vegans.

Reasons for Becoming Vegan

Our first series of questions was to try and understand why vegans chose this lifestyle. Most typically it was for more than one reason so we listed the most common reasons and asked in the survey how important that reason was to them in making their decision.

The first question was if animal rights were a reason. Results were separated into male and female. The short answer is most often, yes. Over 85% thought Animal rights had some importance in their decision.

The next factor for deciding a vegan lifestyle we asked was if helping the environment was a reason. Also a ‘yes’, but not as strong a reason as protecting animals were.

The 3^rd question was if health was a reason to make the change. Another very important factor.

The fourth question was if weight loss goals were a factor in being vegan.

The final question was if they were recommended by family or friends to take up a vegan lifestyle. This was the least important factor in making a change to veganism.

Overall it appears that saving animals’ lives were the primary factor, but it appears that veganism to the vegan is a mutually beneficial decision. They can save the environment and animals while keeping themselves healthy. Most people have enough trouble with the latter, so credit must be at least given for achieving both. Other reasons were cited by respondents in the survey, the most cited reason being ’Social Justice’

Where vegans shop for groceries

One important issue with pursuing a vegan lifestyle is the food choices available to them which can be logistically difficult depending on geography. While many stores are becoming increasingly accommodative in their vegan offerings, it still may present a challenge. This issue may be a sticking point for many considering becoming vegan. Research performed by Advanced Physical Medicine tried to see if vegans in our study could do equally well in finding the foods they need for a balanced diet. Our questioning asked respondents about their frequency of going to certain stores (big chain supermarkets, local grocers, vegan only grocers, and online ordering) to help determine how convenient it is for vegans to shop for groceries.  We used a subjective scale (Never, Rarely, Sometimes, Often, & Always) to gauge frequency of shopping patterns.

The first question asked participants how often they shopped at ‘Big Supermarkets’.  It appears many do shop there with some frequency.

The next question asked how frequently they shopped at local grocery stores. Vegans in the survey often shop at these markets as well with great frequency

The next market those who were polled were asked about were vegan only markets

Finally, we asked participants if they ordered food online and with what frequency.

An over assessment of grocery shopping patterns seems to indicate that vegans in our sample tended to shop at the bigger supermarkets, at least with some frequency. It makes sense since the combination of increased offerings for vegan individuals is becoming more prevalent, not to mention the fact that most big chains tend to have plenty of produce which people with all sorts of diets enjoy. After all, even meat eaters eat vegetables sometimes. Online shopping has not been a significant, but this might be argued because of geography as well as the trend of internet grocery shopping still being in fledgling stages.  Finally it also appears that vegans may supplement shopping at big chains at both local and vegan markets. This may be to supplement for specialty foods that vegans enjoy that are not carried at bigger chains.

A Little more about Vegans

Finally, we wanted to see more data on the demographics of vegans in general.

The first chart below is a representation of the age distribution in our survey. Overall, it was a younger crowd.

We hope this study has given some insight into why vegan people made their lifestyle choice, that it can be a very healthy lifestyle, perhaps more so than that of the average American. Ultimately it depends on the individual. We hope stereotypes have been eliminated since history has shown that it has been around for some time.  In the end, whether choosing vegan or no-vegan lifestyles, the most important goal for most people is to maintain health.

In the future readers can expect we will dive in further detail about what makes a vegan tick, other than soy and a selfless mentality, but we will also investigate some of the other offshoots of vegetarianism as some of those previously mentioned, so stay tuned.

You twisted your ankle and are experiencing pain and swelling in and around the joint. What could be happening? Why is it not going away?

MECHANISM OF INJURY

The ankle is a complicated structure, with three bones and several tendons and ligaments surrounding it. There are many structures that can be injured when the ankle is twisted or rapidly moved in an awkward position, through a fall or abnormal step. Ankle injuries are common injuries for those who are live an active lifestyle.  Furthermore, sporting events, wet or snowy weather, people who always wear flip flops or high healed shoes, those who are constantly walking on irregular surfaces are suseptible to further injury as well.

TREATMENT

The most common parts of the ankle to be injured when it is turned incorrectly are the ankle ligaments on the outside of the ankle: the anterior talofibular ligament, the calcaneofibular ligament, and the posterior talofibular ligament. Early onset may include pain, swelling, and instability . Typically, the best initial treatment for this injury includes RICE: rest, ice, compression (ace wrap, soft cast, splint, or walking boot), and elevation. X-Rays are typically ordered to make sure the bones are not broken, but injured ligaments are not visible on regular X-Rays, and therfore, more extensive studies, such as MRI may be necessary.  MRIs look at soft tissue structures that cannot be visualized on X-Rays. Medication and physical therapy may also be initiated to reduce the inflammation in the area. If there are tears in the ligaments, more rigorous immobilization or surgery may be indicated.

PREVENTION

You can prevent ankle injuries by wearing supportive shoegear and avoiding flip flops or high healed shoes. It is important to take extra care when walking on irregular surfaces or in wet or snowy conditions, as it is easier to twist the ankle.

If you think you have sprained your ankle, please call Dr. Bender at Advanced Physical Medicine for your appointment. Dr. Bender has been practicing in the Chicagoland area for the last ten years and is a clinical instructor for William Scholl College of Podiatric Medicine.

- Presented by Dr. Mary Ann Bender, Advanced Physical Medicine

You may have noticed a bump on the inside of your foot, near the big toe joint.  What is this?  Often, the bump is a bunion. A bunion is caused by shifting of bones in the foot.  The first metatarsal bone and phalanges of the big toe move out of position, and this leads to a bump which can become red, swollen, and painful.  Bunions can be aggravated by certain shoes (especially tight ones) and certain activities.

Causes:
There are many causes of bunions, but the most common causes include the following: flat feet, genetics, arthritis, gout (also a type of arthritis), and injury or trauma to the foot.

Treatment:
Bunions can be treated either conservatively or surgically, depending on the severity of the condition.  The only way to completely correct the deformity is through surgery to realign the bones and remove the bump.  Surgery is indicated for creating a less painful foot but will not create a perfect foot.  Some patients are not good candidates for healing, and your doctor will discuss with you whether this is the best option for you.  Initial healing for bunion surgery takes 6-8 weeks, but there is often discomfort and swelling from time to time for a year after the procedure (depending on activity level).  During the initial healing period, patients often must be off work, unless they have a desk job, as prolonged standing and walking are not permitted (for correct healing).  If surgery is not an option or in an effort to delay surgery, there are a variety of conservative options for treatment: medication, injections, padding, shoe changes, and orthotics (or shoe inserts).  Orthotic devices are particularly helpful in trying to make the patient more comfortable and delaying the progression of the bunion.

If you have this condition and would like to discuss your options, please schedule an appointment with Dr. Bender at Advanced Physical Medicine Oak Park or Chicago.

Mary Ann Bender, DPM
Foot and Ankle Specialist
Advanced Physical Medicine
6931 W. North Ave.
Oak Park, IL 60302
708-763-0580

Importance of detox diet for health

Detox is a shortened form of the word detoxification. Detoxification is the natural process of the body. This is an ongoing process that helps to neutralize or even remove the toxins from the body. Toxins are things that can be harmful to body tissue. When your body detoxifies, it actually transforms toxins into less harmful compounds which are then excreted out of the body.

Our body actually produces some of those toxins during normal functions. A detox diet is normally recommended for people who are suffering from either a drug or alcohol problem. However a detox diet also refers to the use of various methods, involving herbs and diets to remove the toxins in our body. This ensures that our body enjoys good health. You will find that there are different types of detox diets. However, there are some common factors that you will notice in all these diets. For one thing a detox diet is a brief diet.

A detox diet actually helps to minimize the amount of chemicals that we would normally take in. A detox diet works in a positive way by stressing on the need to eat food that can actually help your body detoxify. These would be vitamins, nutrients and the antioxidants which is what the body would require in order to remove the toxins from the body. A detox diet stresses the need to take in food that contains high fiber content, and food that is high in water content. These types of food types have the ability to draw out and get rid of the toxins. A fiber rich diet and an increased intake of water ensure that your bowel movements are regular and your urination is more frequent. This way the toxins are naturally removed from our body. People go on a detox diet to increase their sense of well being since a body that contains toxins can be prone to illness.

The presence of excess toxins has also been linked to other problems like hormonal imbalance, ineffective metabolism, nutritional deficiency and other such problems. This can be seen from fatigue, bad skin and bad breath. Anyone who wants to start a detox diet should consult their doctor before they do so. Pregnant women or children should certainly not go on a detox diet. People with eating disorders, diabetes and other disease too should not consider this diet.

When people go on a detox diet they have to make changes to their diet. They will have to eat a special diet. Their diet will include special food items, herbs, and other supplements. In addition to this they will also have to follow an exercise regime, do some breathing exercises and even follow some sauna therapy.

presented by Dr. Mary Ann Bender, Advanced Physical Medicine

Why do I have pain in the back of my heel?
 
The Achilles tendon is a very powerful structure which extends from the knee to the heel bone, and it plays a very important function in normal walking.  It controls the movement of our ankles. 
 
What are the causes? 

Occasionally, the Achilles tendon can develop inflammation and can become painful and sore.  There are many reasons why it can become inflamed:  overuse, twisting or some other abnormal motion, improper shoes, obesity, and flat foot structure.
 
How is Achilles Tendonitis treated? 

There are a variety of treatment options that can be used, depending on the severity of the case:  Icing, antiinflammatory medications, wrapping or bracing, walking boots, physical therapy, and rest are some of the most common remedies.
 
What if it is not getting better? 

If the Achilles Tendonitis is not improving with these treatment modalities, a diagnostic ultrasound or MRI may be ordered.  These tests allow for better visualization of the Achilles tendon, as it is not adequately visualized on X-Rays.  Occasionally, the Achilles tendon has a tear in it and will require more aggressive treatment.
 
How do I prevent this type of injury? 

1. It is important to wear supportive shoe gear, such as athletic shoes, when exercising or standing and walking for prolonged periods.  The heel of the shoe should be firm and there should be support in the arch.  Additionally, it is important that the shoe cannot be twisted. 
2.  Stretching the Achilles tendon before exercising or prolonged walking is essential to preventing this condition. 
3.  Reducing excess body weight is also very important.  Elevated body weight puts extra pressure on the lower extremity and can aggravate this condition.
 
If you feel that you have this condition, or have any other foot or ankle condition, please call for an appointment with Dr. Bender.
Oak Park 708-763-0580
Chicago 63rd 773-776-3166
Chicago Drexel 773-994-0417
 
 
 

Sneezing and itchy, watery eyes are the most obvious

symptoms that spring to mind when talking about

allergies, but daytime sleepiness and poor nighttime

sleep also commonly plague allergy sufferers. An

ongoing lack of restorative sleep reduces the quality

of life for those with allergies and makes it harder to cope

with the other physical symptoms.

There are steps that you can take to improve the quality of your sleep and reduce daytime

sleepiness and fatigue.

Talk to Your Doctor and/or Pharmacist

Drowsiness and grogginess are common side affects of common allergy medications.

Talk to your doctor and pharmacist about other medications you can try. Sometimes

it can be helpful to alter the times that you take your medication, for example taking

a 24 hour pill before bed instead of first thing in the morning.

If you’re not taking any medications at all and experiencing snoring and frequent

night-waking talk to your doctor. If your allergies are causing these symptoms, taking

a prescription or over the counter medication or performing nasal irrigation before bed

could help.

Make Your Bedroom as much of an Allergen Free Zone as Possible

Most of us spend 6 to 9 hours at a stretch in bed asleep. It only makes sense to do our

best improve the air quality in our bedrooms. Here are some tips to help with that:

●     Remove all carpeting and rugs from your bedroom. If you’d like to keep one for

decor or warmth, choose a small one that can be frequently

machine-washed in hot water.

●     Use a high-quality vacuum with a HEPA filter to clean floors and remove

dust from blinds and other window treatments.

●     Wash all bedding once a week in hot water.

●     Use special pillow cases and mattress covers to keep dust mites from

inhabiting your bed.

●     Keep your bedroom as clutter-free as possible. Put all clothes away in

closets and dressers. Keep shoes and dirty clothes outside of your

bedroom as they may track in allergens.

●     If you have pets, ban them from your bedroom.

●     Use an air purifier to trap dust, pollen and dander.

●     An air dehumidifier can help prevent mold growth and keep the air

comfortable for those suffering from allergy symptoms or asthma.

●     If you have extremely dry air, an air humidifier can help you breathe easier

and avoid dry, cracked nasal passages and a sore throat. Use a gauge to ensure

that you don’t over-humidify your room and encourage mold growth.

Other Helpful Tips

Keeping your allergies well-controlled during the day can make it easier for you to rest

at night. Stay indoors on days when the pollen count is high and treat symptoms before

they make you completely miserable. If you’re not crazy about the idea of allergy

medication, look for natural remedies and foods that can help mitigate your body’s

response to allergens. Try showering in the evening instead of in the morning. Your hair

and skin can be covered in allergens by the end of the day. You’ll rest easier without all

of those allergy triggers so near your mouth, nose and eyes.

Scented products such as soaps, lotions and detergents can often trigger an allergic

reaction. Try using unscented versions of these products and using gentle cleaners

like baking soda and vinegar to see if they help your allergy symptoms so that you

can sleep well at night. Pay careful attention to the detergents and fabric softeners

you use on your bedding and pajamas as you’ll be breathing in those scents all night.

Jacob Maslow is a blogger working for Allergy Be Gone, a site that sells allergy control products including air purifiers, dehumidifers,  and humdifiers.

Every year thousands of dollars are pumped into

the health supplement industry.  A new product

constantly hits the market with astonishing claims

that it will help to build muscle. However, it is

amazing how silent everyone is about the muscle

building benefits of eating something as simple as

an orange. Vitamin C is an under appreciated

vitamin in the process of muscle growth.

Taking Vitamin C speeds up muscle recovery.  During

weightlifting muscle tissue is broken down and it takes time to rebuild.  Vitamin C

speeds up this process so that you can head back into the gym sooner.  You

will have greater energy when doing workouts and be able to put out more effort.

Recovery

Vitamin C reduces cortisol production.  Cortisol is a catabolic hormone that serves to break

down muscle tissue.  It is released in the body in times of stress and contributes to body

fat especially around the waist.  Therefore, after a workout (when cortisol production is

usually high) would be a great time to take Vitamin C. As an antioxidant Vitamin C destroys

the presence of free radicals that can cause damage tocells and make us sick.

Free radicals are as a result of waste products and occurs after stressful situations on the

body like weightlifting.  Vitamin C also keeps your immune system healthy so that you

become sick less often.  As a result, less time would be spent away from the gym due to

sickness.

Anabolic Growth

The production of anabolic or growth hormones is probably the greatest muscle building

benefit of taking Vitamin C.  It also helps with the efficient transport of nutrients to your

muscles so that they can grow.

Water Soluble

Vitamin C is a water soluble vitamin which means excess is eliminated through sweat and

urine.  However, it is best not to exceed the recommended dosage.

Conclusion

It is obtained from strawberries, oranges, grapefruit, tomatoes, papaya, spinach,

watermelon, cranberry and many other fruits and vegetables.  So I hope you have

a totally different perspective of Vitamin C now.  It may not be as hyped as other

muscle building supplements but it's benefits in the muscle building process in undeniable.

Author: Chris Brown "I am a 24 year old fitness enthusiast who believes in being the

healthiest person I can be."  Chris Brown blogs at www.gainbuildmuscle.com.