“Cardiovascular disease (CVD) is the leading cause of deaths in the United States [greater than 800,000, or about 1 in 3 overall deaths/year], with estimated annual direct and overall costs of $273 billion and $444 billion, respectively,”
The AHA (American Heart Association) recently announced seven recommendations for improving heart/cardiovascular health, which would result in lower cardiovascular-related deaths.
The recommended behaviors (cardiovascular health metrics) include:
Here’s some great information from the folks over at the University of Illinois, McKinley Health Center…
A Sprain is an Overstretching or Tearing of a Ligament.
85% of all ankle injuries arelateral sprains, which are caused by rolling the foot inward.
This stretches or tears the ligaments that hold the ankle and foot bones together and can lead to instability and re-injury.
Spraining an ankle can increase your risk of re-injury as much as 40-70%. Mismanagement may result in long-term disability, but proper post-injury care, rehabilitation exercises and bracing can decrease this risk. The information below can help you prevent re-injury.
Immediately Begin Using P R-I-C-E
Recommendation: Begin stretches and exercises listed here until your appointment with the physical therapist or athletic trainer. If pain worsens from doing them, then stop the exercises.
Initially after an ankle sprain, it is difficult to bend the ankle backwards, or dorsiflex. This makes it difficult to walk without limping or to go down stairs. Frequently one will rotate the injured foot outward as you step forward. The following exercise will be helpful in regaining the upwards ankle movement.
Hold the stretch initially for 10-15 seconds, progressing to 30 seconds in a gentle pain-free stretch, for 2-3 sets, 2-3 times per day. Do not bounce!
As bearing weight on the injured foot becomes easier, then the stretches below will be helpful in regaining the lost motion upwards.
Strong leg muscles help stabilize the ankle and help prevent future injuries.
Frequency: 3 sets of 10 repetitions, 5-7 days per week
It has been found that people with poor balance have 2-3 times the number of ankle injuries compared to those with good balance. Therefore, balance exercises are great for injury prevention!
If you are able to stand on one leg without pain, then begin by simply standing on the leg with the injured ankle with no support. Progress to a 30 second hold. The next challenge is to stand on a pillow for 30 seconds. Standing on a couch cushion, or two pillows is the next progression
This is not a comprehensive reconditioning program, but will get you on your way to recovery.
If you are not progressing steadily, contact your health care provider.
“Ankle Instability,” Sports Medicine & Arthroscopy Review; 2009; Vol. 17(2); p139-145
“Relationship Between Balance Ability, Training and Sports Injury Risk,” Sports Med; 2007; 37(6); p547-556
When my Dad called to tell me he was headed to the hospital for a nosebleed, I didn’t think much of it at the time. But, now after two emergency room visits, an ambulance ride and a three day hospital stay, I am convinced…nosebleeds can mean trouble!
Fortunately for my Dad, one of the most interesting Ear, Nose and Throat specialist I have ever had the pleasure of meeting was called in to consult on his case.
Dr. Iris Moore it turns out, is a Doc who believes in natural medicine. She explained quite naturally, how bacon is a biologic dressing used quite often in her practice to stop persistent nosebleeds! A biologic dressing has characteristics like those of human skin…i.e. moisture, fat, electrolytes, etc.
Dr. Moore said she stumbled upon research giving evidence to the benefits of bacon for Epistaxis…ummm…nosebleeds many years ago and has been using the technique in her own practice for many years now. Indeed research dating back to 1940 gives evidence to the usefulness of bacon for nosebleeds.
Apparently, the trick is to get the bacon stuffed high enough in the nose to stop oozing from the most common source of the bleed! It sounds incredulous, but Dr. Moore has used this tried and true technique in her practice for many years.
So, next time you have a nosebleed remember to lean forward and press on the nostril the nose is bleeding from the most, with one thumb. If the bleeding persists, try using a small piece of bacon rolled enough to insert in the nose, but thick enough to pack the nostril tight! Kinda like a tampon!
Important to avoid swallowing blood as it causes nausea and make sure to seek medical care if there is any possibility the nose could be broken.
For some great information on stopping nosebleeds check out stop-nosebleeds.org. Their information on stopping nosebleeds is simply written and easy to do! Just remember…if you cannot get that nosebleed to stop…try the bacon! It could save you the trip to the emergency room for a simple nosebleed!