Ninety percent of skin cancer is caused by exposure to the sun’s UV rays. Skin cancer has become increasingly more common and deadly. The three types of skin cancer include the following: Malignant Melanoma, Basal Cell Carcinoma, and Squamous Cell Carcinoma. The most serious and dangerous form is malignant melanoma.

Skin cancer can affect all races of people and may present in surprising places, such as under toenails or on the bottoms of the feet. Any form of skin cancer can occur on the feet, so it is essential to check your feet regularly. If you notice any changes or warning signs, please call 708-763-0580 for your foot check up!

It is essential to pay attention to the ABCs when monitoring changes on your skin. These are warning signs for skin cancer. If any of the following abnormalities are present on a mole or spot on the skin, it is essential to have it checked out by a doctor.

A-Asymmetry:

The spot is cannot be divided equally into halves.

B- Border/Bleeding:

The edges are irregular or bleeding.

C- Color:

Spots that have color changes within them need to be checked by a doctor.

D- Diameter:

If it is larger than a pencil eraser, it should be checked by a doctor.

Elevation:

The lesion is raised above the rest of the skin.

How to prevent skin cancer?

1. Avoid outdoor activities when possible between 10 am- 4 pm, when the sun rays are most intense.

2. Wear sunscreen all year (not just in the summer) and use at lease SPF 15. It does not protect against all the UV rays, but it certainly helps to protect you.

3. Wear protective clothing to cover the skin when outside, and wear sunglasses that protect against UVA and UVB rays.

4. Be aware that certain medications can cause your skin to be more sensitive to the sun’s rays. Consult your pharmacist about any medications you are taking to see if they make the skin more sensitive to the sun’s rays.

5. Check your skin regularly for any abnormal or new changes.

6. Avoid tanning beds.

This information is presented by Dr. Mary Ann Bender, Advanced Physical Medicine. 708-763-0580. If you have any concerns about skin changes on your feet, please call for an appointment.

Don’t let bad knees stop you from exercising. There are plenty of ways to stay fit without putting strain on your knees. Here are some tips on how to get in a good workout if you have knee problems.

1.  Keep it low on the cardio

Engaging in low-impact cardio exercise is key if you have bad knees. Biking, swimming and walking are a few of your best options for cardio. If you’re at the gym, try using the elliptical trainer. Just be sure to keep the intensity level on low so you do not overexert your knees.

2.  Don’t skip strength training

One of the best ways to decrease knee pain is by strength training your lower body. Building your leg and thigh muscles (i.e. calves, quadriceps and hamstrings) will improve shock absorption and will also place less strain on your knees. Hamstring curls, leg lifts and wall squats are great knee-saving exercises.

3.  Run smart

Contrary to popular belief, running is not necessarily bad for your knees. The type of surface you run on is often the cause of knee pain. Cement, concrete and other pavement are the least forgiving to your knees. Grass, synthetic track and the treadmill offer the best shock absorption. Make sure you have proper running shoes and replace them every three months or 300-500 miles.

4.  What to avoid

Certain exercises are known to cause or intensify knee pain. Lunges and deep squats are especially problematic to your knees because they place a large amount of stress on them. If performed incorrectly, these two exercises can cause a knee injury. During these exercises it is extremely important that you never extend your kneecap past your toes. Jumping and kickboxing, both high-impact, are other exercises to be avoided.

So next time you’re having knee pain, follow these tips and put your knees at ease.

Keeping up with a weight-loss program is hard enough on its own, let alone when you’re busy. All it takes is one day to fall back on unhealthy habits. Here are some tips for you to stick to your weight-loss plan even when you don’t have time.

1.  Plan ahead

When we’re on the go, we may opt for fast food because it’s quick and easy. Try to pack a lunch before work or decide the day before where you will buy a healthy meal. By planning your meals ahead of time, you are more likely to make choices in line with your weight-loss goals. The same is true for working out. If you set aside time in your schedule to workout, you will be more inclined to actually do so. Group fitness classes are a great way to schedule your workouts ahead of time.

2.  Choose wisely

If you’re unable to plan ahead, it is important to be able to choose what you eat wisely. There are always those days when we are running late and don’t have time to eat breakfast at home. This does not give you an excuse to indulge in that box of donuts or pastries at the office. Instead, pick up a healthy breakfast before you can even be tempted by goodies at work. Some healthy on the go breakfast options are protein bars and fruits such as apples and bananas.

3.  Sneak in exercise

There are plenty of ways to burn extra calories without being at the gym. Instead of driving to work, walk or ride your bike. If you do drive, park a little further away. Take the stairs instead of the elevator. Go for a walk during your lunch break. Making these simple changes to your day will keep you on the path to weight-loss.

4.  Maintain your metabolism

One of the biggest mistakes we tend to make when we’re busy is skipping meals. When you miss a meal, your body goes into starvation mode and your metabolism slows down. Going for long periods without eating also encourages you to overeat later. Eating frequently accustoms your body to burn calories at a constant rate and prevents weight gain. Be sure to eat three meals per day and include healthy snacks between meals.

5.  Don’t forget the H2O

Recent studies suggest that drinking more water throughout the day, especially before meals, can help you lose weight. Take a water bottle with you to work so you are not tempted to drink high calorie beverages. Water helps keep you feeling satiated and its hydrating effects will keep you energized all day.

So don’t let your busy schedule keep you from losing weight.

During a meeting, while on a date… You always seem to fart at the absolute worst times. Aside from being physically uncomfortable, you’re completely mortified. Why are you so gassy anyway? More importantly, how can you stop? Here are a few facts to know about farting.

It’s in the air

Oftentimes, gas occurs when we swallow too much air. Some activities that may cause you to do so include chewing gum, smoking and eating or drinking too quickly. Limiting these activities/tendencies can greatly reduce your gassiness.

You fart what you eat

Certain types of foods are known to cause gas. Here are the main culprits:

• Foods high in starch and soluble fiber (i.e. potatoes, pasta, oats, peas)
• Fatty foods (i.e. buffalo wings, ground meat, doughnuts)
• Sorbitol (found in fruits and used in diet products as an artificial sweetener)

Is it just gas?

It’s possible that the gas you are experiencing is a symptom of an underlying condition. A few of the most common include lactose or gluten intolerance and irritable bowl syndrome. Also, any disruption of normal bacteria in your digestive track will cause you to have excess gas. This often happens while taking certain medications, especially antibiotics, or when you’re body is unable to properly absorb carbohydrates. When in doubt, call your doc.

Gas be gone

Here are a few quick tips to help you stop passing gas:

• Limit any activity that may cause you to swallow excess air
• Stay away from foods that cause gas
• Treat the underlying condition (if you have one)
• Go for a walk after you eat
• Try a natural enzyme such as Beano

By following these tips, you'll be able to say goodbye to gas for good.

When it comes to packing our lunch for work, we never seem to have enough time. Believe it or not though, it is possible to make a delicious and healthy lunch in less than ten minutes. Here are five fast and easy (and delicious) lunch recipes that will save you time, money and calories.

Chicken Caesar pita

• Grilled chicken
• Chopped Romaine lettuce
• Low fat Caesar dressing
• Parmesan cheese
• Whole wheat pita

Think of this one as your traditional Caesar salad in a pita. First, cut up some grilled chicken. I suggest making grilled chicken for dinner the night before and using the leftovers for this recipe. Add chopped Romaine lettuce and mix in some low fat Caesar dressing. Grate Parmesan cheese over the mixture and pack into a whole wheat pita.

Mediterranean salad

• Mozzarella
• Cucumber
• Tomato
• Balsamic dressing
• Italian bread (optional)

Here’s a refreshing salad without the lettuce. Cut up some fresh mozzarella. Add sliced cucumber and tomato. Drizzle over some balsamic dressing and season to taste (salt, pepper, garlic, etc.). If you like, have some Italian bread on the side to dip in the dressing.

Veggie sandwich

• Multi grain Sandwich Thin
• Avocado
• Tomato
• Cucumber
• Roasted red pepper
• Provolone cheese (optional)
• Low fat chipotle mayo (optional)

This one is a perfect summertime sandwich that won’t leave you feeling stuffed. Slice avocado, tomato and cucumber. Layer sliced veggies and roasted red pepper onto a multi grain sandwich thin. Kick your sandwich up a notch with some provolone cheese and chipotle mayo.

Tuna wrap

• StarKist Flavor Fresh Pouch
• Onions
• Celery
• Light mayo
• Lettuce
• Whole wheat wrap
• Tomato (optional)

Let's face it, sandwiches can become monotonous. So why not enjoy a wrap instead? All you have to do for this recipe is mix some tuna with chopped onions and celery. I like using StarKist Flavor Fresh Pouches because you don’t have to deal with opening a can and it provides the perfect serving size of tuna. Stir in some light mayo, add lettuce and pack into a whole wheat wrap. Tomato slices are a great addition to this wrap.

Fruit and nut salad

• Baby greens
• Cucumber
• Apple slices
• Crasins
• Pecans
• Goat cheese
• Low fat raspberry vinaigrette

For those who like a sweet salad, this one is for you. Combine baby greens, cucumber, crasins and pecans. Add apple slices just before you eat your salad so they do not brown. Throw on a little goat cheese and top with low fat raspberry vinaigrette.

So there you have it, five quick and tasty lunches to make for work. Bon appetite!

When it comes to sunscreen, all are not created equally. That being said, how do you know which one is right for you? The following are a few key tips that will help you select the best sunscreen for your skin.

Know the skin you’re in

In order to choose the right sunscreen, you have to know your skin type. The American Association of Dermatology recognizes six different skin types ranging from those who always burn to those who do not burn at all. Here are the six skin types.

1. Always burns easily, never tans, extremely sun-sensitive skin.
2. Usually burns easily, tans minimally, very sun-sensitive skin.
3. Sometimes burns, tans gradually to light brown, sun-sensitive skin.
4. Burns minimally, always tans to moderate brown, minimally sun-sensitive skin.
5. Rarely burns, tans well, sun-insensitive skin.
6. Never burns, deeply pigmented, sun-insensitive skin.

Where are you?

Your geographic location heavily impacts your risk of sunburn. The closer you are to the equator, the more direct sunlight you come in contact with. The southern half of the United States receives 1.5 times the amount of sunlight than the northern half. Higher altitude levels also increase your chance of sunburn since there is less of earth’s atmosphere to act as a barrier against the sunlight.

Choose your protection

SPF, or sun protection factor, is used to measure the extent to which a particular sunscreen will defend your skin against UV rays. In general, a higher SPF will offer greater protection. It is important to remember that although SPF offers UVB protection, it does not necessarily guarantee protection against UVA rays. UVB rays are those responsible for skin redness and sunburn and affect the skin’s outermost layer. UVA rays cause wrinkles and aging and penetrate more deeply into the skin. For the best coverage against UVA rays, choose a sunscreen that contains helioplex or Mexoryl.

Good chemical, bad chemical

Along with SPF you should also consider the ingredients that make up the sunscreen. The Environmental Working Group (EWG) suggests using sunscreen that contains zinc, titanium dioxide or avobenzone/Mexoryl SX. A couple of EWG’s top recommendations are Blue Lizard and Earth’s Best. Ingredients to be avoided include Oxybenzone, Vitamin A (retinyl palmitate) and added insect repellent. These particular ingredients penetrate through the skin and are harmful to the body. Examples of these include Banana Boat Sport and Coppertone Water Babies. EWG also recommends cream based sunscreen as opposed to sprays or powders, which can be unsafe to breathe.

So next time you’re browsing the aisles in search of sunscreen, keep these tips in mind and you will definitely be covered!

1. Correct your posture!

2. Purchase the right equipment...

To minimize the stresses of typing, such as cushioned mouse pads, specialty keyboards, glove brace for your arm, etc.

3. Exercise and do workouts that will stimulate your wrists.

Dance about and make sure to use the wrist, perhaps do belly dancing that involves hand motions or repeat karaoke to “Stop! In the Name of Love” by Diana Ross and the Supremes with the original choreography.  Stretch a lot during the day and practice yoga moves that will engage the arms and wrists.

4. Take Pain Killers (but talk to your MD first).

Ibuprofen and other anti-inflammatory drugs that can help to reduce swelling and pressure.  If your pain is intense, injections can be given to the area by a doctor for relief as well as there are surgical procedures that can cut the ligament causing stress on the nerve. Talk to your doctor first, of course.

The key thing is to remember to break into the repetition of your normal activities and stretch, move, flick that wrist so that blood flow and pressure is correct.  Maintaining a full range of motion is important, so take out 5 minute breaks for every hour that you are working and do a couple of chair exercises so that you can utilize the full range of motions that your body was made to handle.

People are obsessed with healthy living nowadays more than ever. Before you overwhelm yourself with all the articles, research and journals on how to lead a healthier life, think first about the everyday advice you have heard since your childhood.

Chicken soup: An Rx for the common cold

How many times do people “prescribe” chicken soup to you when you are sick? Turns out they are right. A Reuters article published by CNN.com in 2000 states that scientists at the University of Nebraska Medical Center found that chicken soup contains anti-inflammatory agents that ease cold and flu symptoms. The ingredients in chicken soup (i.e. carrots, parsley, celery, etc.) prevent the spread of certain white blood cells called neutrophils that are given off by viral infections.  Next time you are feeling under the weather, eat a bowl of chicken soup and you may bounce back sooner than you think.

An apple a day does keep the doctor away

This one sounds like a no brainer, right? Eat fruit every day and you won’t get sick. But what’s the hype on apples? Apples are loaded with disease-fighting antioxidants that help reduce the risk of cancer, cardiovascular disease, Alzheimer’s and diabetes, according to a 2004 article published in Nutrition Journal. In addition to preventing disease, apples also significantly aid weight loss and will even help keep the dentist away. Apples work as a natural teeth-cleaning agent and prevent plaque buildup, as noted on WebMD. That being said, an apple a day certainly holds true.

Eat your crust

Your mother always told you to eat the crust of your bread. Yes, mom’s right again. In separate studies cited by Discoveryfitandhealth.com and ScienceDaily.com it was found that the crust contained significantly more cancer fighting antioxidants than the soft inside of the bread. So listen to mom on this one and eat your crust.

Sore throat relief in a glass?

Next time you think about heading to the nearest drug store to buy medicine for your sore throat, think again. Gargling warm salt water will do the trick just as well, if not better than over-the-counter medicines. WebMD suggests gargling once an hour to help beat throat inflammation and soreness. However, the benefits of this natural home remedy do not end there. A 2005 study published in the American Journal of Preventive Medicine concludes that gargling salt water can prevent upper respiratory tract infections.  In this case, it really is better to skip the meds.

Pass on the midnight snacks

Here’s something that might scare you. Eating before bed really can cause nightmares. A study published in The Journal of The Mind and Body in 2000 found that eating before bed prompted brain waves that cause nightmares. What’s more, the study found unhealthy foods to be the biggest culprit. Unhealthy foods signal more brain activity than healthy food, thus increasing the likelihood of nightmares. Unless you’re up for some bad dreams, pass up that midnight craving.

Office chair leg exercises.

Office chair arm exercises.

Workout DVDs.

Chasing the kids around.

 

There are many ways to fit in a workout if someone is so inclined.  Choose an above option or two, put down the donut and mocha latte frappe with whip, and get those glutes in shape!