By MES
You just have read all that you need to know about how to prevent being overweight. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.
Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.
In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.
Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.
But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.
In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.
The Way to Losing Weight…Naturally
The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.
Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.
A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.
Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.
On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.
One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.
The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.
What’s more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.
When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.
Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.
Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.
Monday, December 17, 2007
Overnight Weight Loss
The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the fact that there are more people than before who are classified as either overweight or are obese.
A lot of other factors cause this to happen such as genetics, overeating and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed.
The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery.
Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine.
Being overweight does not necessarily make a person unhealthy. It just makes the person a bit unfashionable. Studies have shown that people who are a bit overweight live longer than those who have normal weight.
There is no quick or overnight solution for quick weight loss.
Nutritionists and other health experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and an exercise plan.
The first thing a person needs to do is to choose a diet program designed by a dietitian or another health professional. The patient has to be evaluated before any program can be made. The program usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.
The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.
A good diet should have food from all the food groups.
This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.
The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight.
All diet plans are designed to make the person induce reduced amount of calories into the body. This does not mean that the person has to eat less. It just means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.
During the course of the program, the person should still consult with the doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan to further lose weight.
It is up to the person already to stick to the program to see that it works.
A lot of other factors cause this to happen such as genetics, overeating and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed.
The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery.
Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine.
Being overweight does not necessarily make a person unhealthy. It just makes the person a bit unfashionable. Studies have shown that people who are a bit overweight live longer than those who have normal weight.
There is no quick or overnight solution for quick weight loss.
Nutritionists and other health experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and an exercise plan.
The first thing a person needs to do is to choose a diet program designed by a dietitian or another health professional. The patient has to be evaluated before any program can be made. The program usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.
The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.
A good diet should have food from all the food groups.
This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.
The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight.
All diet plans are designed to make the person induce reduced amount of calories into the body. This does not mean that the person has to eat less. It just means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.
During the course of the program, the person should still consult with the doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan to further lose weight.
It is up to the person already to stick to the program to see that it works.
Friday, December 14, 2007
Weight Loss Supplements
More and more spend hundred and even thousands of dollars yearly on weight loss supplements in the hope of speeding up their metabolism. The main desire is to be attractive and accepted but it is becoming a more difficult goal to achieve. The fitness industry is booming but still a lot of people are unable to cut those fat in spite of all the exercise and diet efforts. In America, more than sixty per cent of adults are overweight and thirty per cent are considered obese. This is because:
1. A lot of weight loss products promises unrealistic goals
2. Dietary supplement manufacturers rely on the overweight person’s failure to survive
3. The information about the supplements in the market are just written by themselves just to
make a sell.
Although the Food and Drug Administration has successfully banned illegal marketers, some products are still available. Consumers can be deceived of the labels which claims caffeine or ephedra fee not knowing that these supplements composes of other ingredients that may pose the same health risks. These include heart and digestive problems, headaches, insomnia, and even psychological side effects.
Other supplement manufacturers say that their products contains EGCG which is a phytochemical ingredient found in green tea. This so-called component claims to speed up metabolism but in reality poses to reduce the risk of cancer. Some studies denote that it could slightly increase the potential to burn calories and now can be found in many weight loss supplements. It has good points on the other hand since the body might conform to EGCG after a period of time. Eve the weight loss benefit could sum up to 60 to 70 calories a day. This helps prevent excessive weight gain.
A few other significant effects of weight loss supplements is that it may contain ingredients that makers claim will prevent the absorption of carbohydrates. One good example is Chitosan, which appears most promising, which in fact shows no positive result in fat absorption. It could even take up to seven months for men to lose just a pound of body fat and for women, there is no fat loss at all. Thyroid supplements act as thyroid replacements help regulate and optimize the thyroid at a higher level. This they say makes the body feel like a couch potato and won’t perform the job it has to.
Since the number one reason why people eat is because they feel hungry, there is another type of ingredient that manufacturers made which increases the feeling of being full and decreases appetite, Guar Gum. However, recent studies show that it has no meaningful benefit at all to weight loss. It is ironic that manufacturers mix Psyllium that has the reputation of reducing eating and aiding weight loss for initial studies so far do not support this claim although it helps control blood cholesterol and sugar.
One of the latest innovations in the fat loss industry is by way of skin absorption. There’s a Cutting Gel, which is an epidril product by far the best selling in fat loss creams technology. Rub it where you want the fats cut. For now, it will seem safer to advise the age old remedies to excessive weight gain and that is to invest on walking shoes instead of diet supplements, go to the park and do brisk walking, go to the gym, and have a well balanced diet instead.
1. A lot of weight loss products promises unrealistic goals
2. Dietary supplement manufacturers rely on the overweight person’s failure to survive
3. The information about the supplements in the market are just written by themselves just to
make a sell.
Although the Food and Drug Administration has successfully banned illegal marketers, some products are still available. Consumers can be deceived of the labels which claims caffeine or ephedra fee not knowing that these supplements composes of other ingredients that may pose the same health risks. These include heart and digestive problems, headaches, insomnia, and even psychological side effects.
Other supplement manufacturers say that their products contains EGCG which is a phytochemical ingredient found in green tea. This so-called component claims to speed up metabolism but in reality poses to reduce the risk of cancer. Some studies denote that it could slightly increase the potential to burn calories and now can be found in many weight loss supplements. It has good points on the other hand since the body might conform to EGCG after a period of time. Eve the weight loss benefit could sum up to 60 to 70 calories a day. This helps prevent excessive weight gain.
A few other significant effects of weight loss supplements is that it may contain ingredients that makers claim will prevent the absorption of carbohydrates. One good example is Chitosan, which appears most promising, which in fact shows no positive result in fat absorption. It could even take up to seven months for men to lose just a pound of body fat and for women, there is no fat loss at all. Thyroid supplements act as thyroid replacements help regulate and optimize the thyroid at a higher level. This they say makes the body feel like a couch potato and won’t perform the job it has to.
Since the number one reason why people eat is because they feel hungry, there is another type of ingredient that manufacturers made which increases the feeling of being full and decreases appetite, Guar Gum. However, recent studies show that it has no meaningful benefit at all to weight loss. It is ironic that manufacturers mix Psyllium that has the reputation of reducing eating and aiding weight loss for initial studies so far do not support this claim although it helps control blood cholesterol and sugar.
One of the latest innovations in the fat loss industry is by way of skin absorption. There’s a Cutting Gel, which is an epidril product by far the best selling in fat loss creams technology. Rub it where you want the fats cut. For now, it will seem safer to advise the age old remedies to excessive weight gain and that is to invest on walking shoes instead of diet supplements, go to the park and do brisk walking, go to the gym, and have a well balanced diet instead.
Keeping Your Health by Doing Weight Loss Exercises
By MES
After my two previous posts about Weight Loss Advantages and Weight Loss Fast Tips, now I am giving you the article about how we should keep our health by doing some simple weight loss exercises.
A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.
It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.
Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.
In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.
However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.
Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.
1. Get quality Zzzs.
Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.
In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.
2. Walk the walk.
It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.
Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.
3. Walk the treadmill.
When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.
Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.
4. Seize the time.
Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.
Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.
Doing these simple weight loss exercises will keep your body fresh and healthy.
After my two previous posts about Weight Loss Advantages and Weight Loss Fast Tips, now I am giving you the article about how we should keep our health by doing some simple weight loss exercises.
A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.
It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.
Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.
In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.
However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.
Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.
1. Get quality Zzzs.
Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.
In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.
2. Walk the walk.
It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.
Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.
3. Walk the treadmill.
When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.
Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.
4. Seize the time.
Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.
Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.
Doing these simple weight loss exercises will keep your body fresh and healthy.
Tuesday, December 04, 2007
Weight Loss Advantages
Do you know the advantages from losing weight? There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.
Here are a few of the remarkable advantages from losing those excess weight:
1. Weight loss prevents high blood pressure, heart disease and stroke
That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).
Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.
Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.
It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.
2. Weight loss prevents type 2 diabetes
Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.
3. Weight loss helps reduce your risk for cancer
Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.
4. Weight loss reduces sleep apnea
Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.
5. Weight loss reduces the pain of osteoarthritis
When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.
Here are a few of the remarkable advantages from losing those excess weight:
1. Weight loss prevents high blood pressure, heart disease and stroke
That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).
Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.
Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.
It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.
2. Weight loss prevents type 2 diabetes
Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.
3. Weight loss helps reduce your risk for cancer
Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.
4. Weight loss reduces sleep apnea
Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.
5. Weight loss reduces the pain of osteoarthritis
When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.
Monday, December 03, 2007
Weight Loss Fast Tips
Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight's life:
First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.
Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight's life:
First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.
Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.
Friday, November 16, 2007
You Should Know How to Read Food Labels
Have you ever wondered what exactly is up with food? This informative report can give you an insight into everything you've ever wanted to know about food.
You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.
It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.
If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.
Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.
With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”
However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.
To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:
1. Serving size
This is the primary item you will see in a food label.
The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.
Those of you not familiar with the latest on food now have at least a basic understanding. But there's more to come.
Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.
For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.
However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.
2. Nutrients
This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.
In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.
If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.
3. Ingredients
This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.
4. Label claim
This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.
Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
Those who only know one or two facts about food can be confused by misleading information. The best way to help those who are misled is to gently correct them with the truths you're learning here.
You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.
It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.
If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.
Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.
With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”
However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.
To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:
1. Serving size
This is the primary item you will see in a food label.
The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.
Those of you not familiar with the latest on food now have at least a basic understanding. But there's more to come.
Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.
For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.
However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.
2. Nutrients
This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.
In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.
If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.
3. Ingredients
This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.
4. Label claim
This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.
Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
Those who only know one or two facts about food can be confused by misleading information. The best way to help those who are misled is to gently correct them with the truths you're learning here.
Tuesday, October 23, 2007
Discover how your body is able to support the healing process
Vitamins, minerals and other nutrients, aside from keeping the internal processes of the body healthy, strong and functioning well, also serve to promote the healing of wounds, both on the external and inner surfaces of the body. The rate at which wounds heal and the quality of the repair tissues depends upon adequate nutrition. There are several vitamins, minerals and other nutrients that affect the healing process.
Vitamin K is essential to the very first step of healing a wound – stopping the bleeding, via the clotting of the blood. Without Vitamin K, healing would not proceed, as the blood would not clot. Vitamin K partners with the mineral calcium in the production of the body’s primary clotting agent, thrombin.
One of the most important vitamins involved in the healing of wounds is Vitamin C. It is particularly helpful in the growth and development of new tissues, in part because it also supports the health and function of the body’s many tiny capillaries that are responsible for taking oxygen and nutrients to the far reaches of the body.
Another aspect of its importance in the growth and development of new tissues, thus in wound healing, as well as the maintenance of existing tissues, has to do with its role in collagen production. Collagen is what makes the scar that holds a wound together and makes up the connective tissue of the body. Collagen supports the structure of the skin. Vitamin C is essential to the production of collagen, meaning that Vitamin C has a great part in literally holding the body together.
Zinc is another mineral important to wound healing. There are more than 300 enzymes in the body that require zinc to perform their tasks. Many of these enzymes relate directly to the healing of wounds, such as the production of collagen. Zinc plays a role in the body being able to make use of certain proteins and in cell division.
However, it should be noted, too much zinc can interfere with the healing of wounds. That is because the body operates on a chemical system that has a delicate balance, and too much zinc interferes with how the body uses copper and other substances, thus throwing off the balance that is necessary for the best wound healing.
Copper, a mineral, is also significant to the process of healing wounds. Copper has many roles in the body, including being a component of numerous enzymes. In terms of healing, one of its most important roles is in the formation of collagen, which is essential to the wound healing process.
The vitamins, minerals and other nutrients that we consume daily are what support all of the processes of the body and the mind. The healing of wounds is essential to the body, and proper nutrition is what allows the process of wound healing to operate at peak performance, meaning that wounds heal as well and as quickly as they should. Dietary supplements are an affordable, safe and convenient way to make sure that your body is able to support the healing process.
Vitamin K is essential to the very first step of healing a wound – stopping the bleeding, via the clotting of the blood. Without Vitamin K, healing would not proceed, as the blood would not clot. Vitamin K partners with the mineral calcium in the production of the body’s primary clotting agent, thrombin.
One of the most important vitamins involved in the healing of wounds is Vitamin C. It is particularly helpful in the growth and development of new tissues, in part because it also supports the health and function of the body’s many tiny capillaries that are responsible for taking oxygen and nutrients to the far reaches of the body.
Another aspect of its importance in the growth and development of new tissues, thus in wound healing, as well as the maintenance of existing tissues, has to do with its role in collagen production. Collagen is what makes the scar that holds a wound together and makes up the connective tissue of the body. Collagen supports the structure of the skin. Vitamin C is essential to the production of collagen, meaning that Vitamin C has a great part in literally holding the body together.
Zinc is another mineral important to wound healing. There are more than 300 enzymes in the body that require zinc to perform their tasks. Many of these enzymes relate directly to the healing of wounds, such as the production of collagen. Zinc plays a role in the body being able to make use of certain proteins and in cell division.
However, it should be noted, too much zinc can interfere with the healing of wounds. That is because the body operates on a chemical system that has a delicate balance, and too much zinc interferes with how the body uses copper and other substances, thus throwing off the balance that is necessary for the best wound healing.
Copper, a mineral, is also significant to the process of healing wounds. Copper has many roles in the body, including being a component of numerous enzymes. In terms of healing, one of its most important roles is in the formation of collagen, which is essential to the wound healing process.
The vitamins, minerals and other nutrients that we consume daily are what support all of the processes of the body and the mind. The healing of wounds is essential to the body, and proper nutrition is what allows the process of wound healing to operate at peak performance, meaning that wounds heal as well and as quickly as they should. Dietary supplements are an affordable, safe and convenient way to make sure that your body is able to support the healing process.
Tuesday, September 25, 2007
Low Back Pain (LBP atau Sakit Pinggang)
Hari Kamis pagi, 20 Sept 2007 lalu, aku baru selesai mandi dan sedang asyik sikat gigi, bersiap ke kantor. Tiba-tiba aku terbatuk-batuk sedikit, dan tak lama ada rasa menjalar dari pinggang belakang ke bagian bawah kaki. Lalu aku merasa lemah terkulai. Sekuat tenaga aku mencoba bergerak dari kamar mandi ke tempat tidur karena aku merasakan sakit pinggang yang demikian hebat dan membuatku merasa lumpuh. Sepertinya aku kena LBP lagi (ini sudah yang ke-3 kalinya aku alami).
Selama 2 hari pertama aku merasa lumpuh, bahkan untuk duduk pun tidak bisa kulakukan. Untuk ke kamar mandi praktis ngga bisa, jadi untuk buang air kecil aku lewat botol air mineral :). Hari-hari berikutnya aku mulai belajar bergerak dengan sangat hati-hati agar bisa pulih seperti sedia kala.
Low Back Pain (LBP) adalah rasa nyeri yang terjadi di daerah pinggang bagian bawah dan dapat menjalar ke kaki terutama bagian sebelah belakang dan samping luar. Keluhan ini dapat demikian hebatnya sehingga pasien mengalami kesulitan dalam setiap pergerakan (salah tingkah) dan pasien harus istirahat serta dirawat di rumah sakit.
Keluhan low back pain ini ternyata menempati urutan kedua tersering setelah nyeri kepala. Dari data mengenai pasien yang berobat ke poliklinik Neurologi menunjukkan bahwa jumlah pasien diatas usia 40 tahun yang datang dengan keluhan low back pain ternyata jumlahnya cukup banyak. Di Amerika Serikat lebih dari 80% penduduk pernah mengeluh low back pain dan di negara kita sendiri diperkirakan jumlahnya lebih banyak lagi.
Mengingat bahwa low back pain ini sebenarnya hanyalah suatu simptom / gejala, maka yang terpenting adalah mencari faktor penyebabnya agar dapat diberikan pengobatan yang tepat.
Sebab-sebab terjadinya LBP
Pada dasarnya timbulnya rasa sakit adalah karena terjadinya tekanan pada susunan saraf tepi daerah pinggang (saraf terjepit). Jepitan pada saraf ini dapat terjadi karena gangguan pada otot dan jaringan sekitarnya, gangguan pada sarafnya sendiri, kelainan tulang belakang maupun kelainan di tempat lain, misalnya infeksi atau batu ginjal dan lain-lain.
SPASME OTOT (ketegangan otot) merupakan penyebab yang terbanyak dari LBP. Spasme ini dapat terjadi karena gerakan pinggang yang terlalu mendadak atau berlebihan melampaui kekuatan otot-otot tersebut. Misalnya waktu sedang olah raga dengan tidak kita sadari kita bergerak terlalu mendadak dan berlebihan pada waktu mengejar atau memukul bola (badminton, tennis, golf, dll). Demikian juga kalau kita mengangkat benda-benda agak berat dengan posisi yang salah, misalnya memindahkan meja, kursi, mengangkat koper, mendorong mobil, bahkan pada waktu kita dengan sangat gembira mengangkat anak atau cucu kita akan dapat terjadi LBP. Pengapuran tulang belakang disekitar pinggang yang mengakibatkan jepitan pada saraf yang bersangkutan dapat mengakibatkan nyeri pinggang yang hebat juga.
HNP (Hernia Nukleus Pulposus) yaitu : terdorongnya nucleus pulposus suatu zat yang berada diantara ruas-ruas tulang belakang, kearah belakang baik lurus maupun kearah kanan atau kiri akan menekan sumsum tulang belakang atau serabut-serabut sarafnya dengan mengakibatkan terjadinya rasa sakit yang sangat hebat. Hal ini terjadi karena ruda paksa (trauma/kecelakaan) dan rasa sakit tersebut dapat menjalar ke kaki baik kanan maupun kiri (iskhialgia). Adapun sebab lain yang perlu kita perhatikan adalah: tumor, infeksi, batu ginjal, dan lain-lain. Kesemuanya dapat mengakibatkan tekanan pada serabut saraf.
Hendaknya jangan dilupakan adanya stress mental yaitu : suatu keadaan kejiwaan yang menyebabkan pasien tersebut merasa sangat tertekan. Penderitaan kejiwaan stress ini gejala klinisnya dialihkan menjadi LBP, walaupun sebelumnya telah ada faktor-faktor kelemahan dari susunan organ-organ di punggung.
PENATALAKSANAAN
Penatalaksanaan yang terbaik adalah menghilangkan penyebabnya (kausal), walaupun bagi pasien yang terpenting adalah menghilangkan rasa sakitnya (simptomatis). Jadi kita menggunakan kombinasi antara pengobatan kausal dan simptomatis. Untuk mencari penyebab yang tepat disamping pemeriksaan foto rontgen poros tulang belakang, kadang-kadang diperlukan pemeriksaan khusus misalnya Scanning, MRI, dll.
Pada LBP karena tegang otot dapat dipergunakan SIRDALUD (Tizanidine) yang berfungsi untuk mengendorkan kontraksi otot tersebut (muscle relaxan). Untuk pengobatan simptomatis lainnya kadang-kadang memerlukan campuran antara obat-obat analgesic, anti inflamasi, NSAID, penenang, dll. Apabila dengan pengobatan biasa tidak berhasil mungkin fisioterapi (rehabilitasi) dengan alat-alat khusus maupun dengan traksi (tulang belakang ditarik). Tindakan operasi mungkin diperlukan apabila pengobatan dengan fisioterapi ini tidak berhasil misalnya pada HNP atau pada pengapuran yang berat. Jadi penatalaksanaan LBP ini memang cukup kompleks. Disamping berobat pada Neurolog (spesialis Penyakit Saraf), mungkin juga diperlukan untuk berobat ke internist. Bedah Saraf, Bedah Orthopedi bahkan mungkin perlu konsultasi pada Psikiater atau Psikolog.
MENCEGAH LEBIH BAIK DARI PADA MENGOBATI
Agar kita tetap sehat, khususnya agar tidak terkena LBP walaupun usia sudah lanjut, perlu dilakukan hal-hal sebagai berikut :
1. Olah raga yang teratur dimana frekuensi / jumlah dan intensitasnya harus cukup,
jangan berlebihan. Bagi yang berbakat LBP, dianjurkan untuk berenang, dan sebaiknya
jangan meloncat-loncat.
2. Mengatur makanan dengan menghindari makanan-makanan yang mengandung banyak
lemak, asam urat, dll, agar memperlambat terjadinya pengapuran tulang belakang.
Disamping itu usahakan jangan sampai terjadi kelebihan berat badan.
3. Hidup dalam lingkungan yang sehat dengan udara yang bersih dan menghindari
polusi yang berlebihan.
4. Hidup yang teratur, mengatasi stress, serta menjalani hidup dan beragama dengan
sungguh-sungguh.
Dengan cara-cara tersebut diatas, mudah-mudahan kita tetap dalam keadaan sehat dan mudah-mudahan Tuhan selalu melindungi kita semua.
PENGOBATAN (jika sudah terlanjur terjadi)
Pada kasus yang aku alami sendiri, ada beberapa tindakan yang aku ambil untuk mengobati LBP atau sakit pinggang ini:
1. Aku analisa belakangan ini aku kurang istirahat dan pikiran agak tegang. Jadi aku harus
banyak istirahat (tidur) dan menenangkan pikiran.
2. Panggil tukang urut untuk meredakan ketegangan di pinggang dan kaki.
3. Oleskan balsem Geliga (atau Counter Pain) untuk melemaskan otot2 pinggang.
4. Minum obat China Strong Shen Chow dari Shoalin untuk meredakan nyeri. 1 tabung isi 20
tablet. Diminum 2 tablet 3x sehari.
5. Untuk menambah pelemasan otot bisa dilakukan penyinaran dengan Infraphil, produk dari
Philips yang menghasilkan semacam sinar infra merah yang makin lama makin panas.
Lakukan penyinaran pagi dan malam hari selama 5-10 menit di bagian yang sakit.
Aku dibantu isteriku yang setia.
6. Lakukan semacam senam/therapy gerak dengan dibantu teman/keluarga. POIN INI
SANGAT DIANJURKAN. Karena dihari ke-2 setelah melakukan senam ini saya mulai bisa
duduk dan berdiri. Langkah-langkahnya sbb:
- Tidur tengkurap tanpa bantal, kaki lurus.
- Bapak saya mulai menginjak-injak paha kiri dan kanan dengan perlahan dan ada sedikit
tekanan. Tujuannya untuk melemaskan kaki/paha.
- Setelah dirasa cukup, beliau mengangkat kaki kiri saya sehingga dengkul/tumit terangkat
dari kasur, lalu betis ditekuk perlahan ke arah pantat. Lakukan 3 kali.
- Setelah itu lakukan hal yang sama pada kaki kanan 3 kali.
- Silangkan kaki kiri dan kanan, lalu tekuk perlahan ke arah pantat. Lakukan 3 kali.
Setelah tahap ini saya merasakan lebih enteng. Lalu saya mencoba duduk, berdiri, berjalan sedikit-sedikit, dan akhirnya saya bisa buang air besar di toilet. Puji Tuhan, saya merasa sangat lebih baik saat itu! Lega dan nyaman rasanya. Meski kemudian masih merasakan agak nyeri, tapi saya merasakan ada perbaikan yaitu BISA BERGERAK, tidak lumpuh lagi!
Hari ke-3 saya coba berjalan keluar rumah dan berjemur matahari selama 1 jam.
Hari ke-4 saya dan keluarga berkebaktian di Gereja Kerasulan Baru sidang jemaat Bekasi.
Hari ke-5 saya ijin lagi belum berani ke kantor.
Hari ke-6 (hari ini) saya memberanikan diri ke kantor naik motor sendiri. Setelah satu jam duduk saya imbangi dengan berdiri dan berjalan beberapa menit biar ngga kaku. Sampai saat saya menulis di blog ini saya sudah lewat jam kantor. Puji Tuhan, 1 hari kerja sudah saya lalui dengan selamat! Kini saya bersiap mau pulang kantor, sudah jam 5.47 sore ini.
Di atas semua itu, kita mohonkan kesembuhan dari Tuhan. Karena Tuhan-lah Tabib Agung, Allah Yang Makakasih dan Mahakuasa! Di dalam tangan-Nya kita serahkan hidup kita seutuhnya.
Saya sangat bersyukur dan berterima kasih kepada Tuhan, yang mengijinkanku mengalami hal ini. Aku yakin segala perkara terjadi atas perkenan-Nya untuk kebaikan kita semua.
Saya sangat berterima kasih kepada isteriku Sunarningsih, yang dengan setia dan penuh kasih merawatku di hari-hari yang sulit.
Saya sangat berterima kasih kepada kedua orang tua dan adik-adikku yang mendukungku sangat banyak, juga tatapan mata anak-anakku yang masih kecil, yang menimbulkan kekuatan bagiku untuk tidak menyerah.
Semoga pengalaman pribadi ini bisa bermanfaat buat banyak orang.
Selama 2 hari pertama aku merasa lumpuh, bahkan untuk duduk pun tidak bisa kulakukan. Untuk ke kamar mandi praktis ngga bisa, jadi untuk buang air kecil aku lewat botol air mineral :). Hari-hari berikutnya aku mulai belajar bergerak dengan sangat hati-hati agar bisa pulih seperti sedia kala.
Low Back Pain (LBP) adalah rasa nyeri yang terjadi di daerah pinggang bagian bawah dan dapat menjalar ke kaki terutama bagian sebelah belakang dan samping luar. Keluhan ini dapat demikian hebatnya sehingga pasien mengalami kesulitan dalam setiap pergerakan (salah tingkah) dan pasien harus istirahat serta dirawat di rumah sakit.
Keluhan low back pain ini ternyata menempati urutan kedua tersering setelah nyeri kepala. Dari data mengenai pasien yang berobat ke poliklinik Neurologi menunjukkan bahwa jumlah pasien diatas usia 40 tahun yang datang dengan keluhan low back pain ternyata jumlahnya cukup banyak. Di Amerika Serikat lebih dari 80% penduduk pernah mengeluh low back pain dan di negara kita sendiri diperkirakan jumlahnya lebih banyak lagi.
Mengingat bahwa low back pain ini sebenarnya hanyalah suatu simptom / gejala, maka yang terpenting adalah mencari faktor penyebabnya agar dapat diberikan pengobatan yang tepat.
Sebab-sebab terjadinya LBP
Pada dasarnya timbulnya rasa sakit adalah karena terjadinya tekanan pada susunan saraf tepi daerah pinggang (saraf terjepit). Jepitan pada saraf ini dapat terjadi karena gangguan pada otot dan jaringan sekitarnya, gangguan pada sarafnya sendiri, kelainan tulang belakang maupun kelainan di tempat lain, misalnya infeksi atau batu ginjal dan lain-lain.
SPASME OTOT (ketegangan otot) merupakan penyebab yang terbanyak dari LBP. Spasme ini dapat terjadi karena gerakan pinggang yang terlalu mendadak atau berlebihan melampaui kekuatan otot-otot tersebut. Misalnya waktu sedang olah raga dengan tidak kita sadari kita bergerak terlalu mendadak dan berlebihan pada waktu mengejar atau memukul bola (badminton, tennis, golf, dll). Demikian juga kalau kita mengangkat benda-benda agak berat dengan posisi yang salah, misalnya memindahkan meja, kursi, mengangkat koper, mendorong mobil, bahkan pada waktu kita dengan sangat gembira mengangkat anak atau cucu kita akan dapat terjadi LBP. Pengapuran tulang belakang disekitar pinggang yang mengakibatkan jepitan pada saraf yang bersangkutan dapat mengakibatkan nyeri pinggang yang hebat juga.
HNP (Hernia Nukleus Pulposus) yaitu : terdorongnya nucleus pulposus suatu zat yang berada diantara ruas-ruas tulang belakang, kearah belakang baik lurus maupun kearah kanan atau kiri akan menekan sumsum tulang belakang atau serabut-serabut sarafnya dengan mengakibatkan terjadinya rasa sakit yang sangat hebat. Hal ini terjadi karena ruda paksa (trauma/kecelakaan) dan rasa sakit tersebut dapat menjalar ke kaki baik kanan maupun kiri (iskhialgia). Adapun sebab lain yang perlu kita perhatikan adalah: tumor, infeksi, batu ginjal, dan lain-lain. Kesemuanya dapat mengakibatkan tekanan pada serabut saraf.
Hendaknya jangan dilupakan adanya stress mental yaitu : suatu keadaan kejiwaan yang menyebabkan pasien tersebut merasa sangat tertekan. Penderitaan kejiwaan stress ini gejala klinisnya dialihkan menjadi LBP, walaupun sebelumnya telah ada faktor-faktor kelemahan dari susunan organ-organ di punggung.
PENATALAKSANAAN
Penatalaksanaan yang terbaik adalah menghilangkan penyebabnya (kausal), walaupun bagi pasien yang terpenting adalah menghilangkan rasa sakitnya (simptomatis). Jadi kita menggunakan kombinasi antara pengobatan kausal dan simptomatis. Untuk mencari penyebab yang tepat disamping pemeriksaan foto rontgen poros tulang belakang, kadang-kadang diperlukan pemeriksaan khusus misalnya Scanning, MRI, dll.
Pada LBP karena tegang otot dapat dipergunakan SIRDALUD (Tizanidine) yang berfungsi untuk mengendorkan kontraksi otot tersebut (muscle relaxan). Untuk pengobatan simptomatis lainnya kadang-kadang memerlukan campuran antara obat-obat analgesic, anti inflamasi, NSAID, penenang, dll. Apabila dengan pengobatan biasa tidak berhasil mungkin fisioterapi (rehabilitasi) dengan alat-alat khusus maupun dengan traksi (tulang belakang ditarik). Tindakan operasi mungkin diperlukan apabila pengobatan dengan fisioterapi ini tidak berhasil misalnya pada HNP atau pada pengapuran yang berat. Jadi penatalaksanaan LBP ini memang cukup kompleks. Disamping berobat pada Neurolog (spesialis Penyakit Saraf), mungkin juga diperlukan untuk berobat ke internist. Bedah Saraf, Bedah Orthopedi bahkan mungkin perlu konsultasi pada Psikiater atau Psikolog.
MENCEGAH LEBIH BAIK DARI PADA MENGOBATI
Agar kita tetap sehat, khususnya agar tidak terkena LBP walaupun usia sudah lanjut, perlu dilakukan hal-hal sebagai berikut :
1. Olah raga yang teratur dimana frekuensi / jumlah dan intensitasnya harus cukup,
jangan berlebihan. Bagi yang berbakat LBP, dianjurkan untuk berenang, dan sebaiknya
jangan meloncat-loncat.
2. Mengatur makanan dengan menghindari makanan-makanan yang mengandung banyak
lemak, asam urat, dll, agar memperlambat terjadinya pengapuran tulang belakang.
Disamping itu usahakan jangan sampai terjadi kelebihan berat badan.
3. Hidup dalam lingkungan yang sehat dengan udara yang bersih dan menghindari
polusi yang berlebihan.
4. Hidup yang teratur, mengatasi stress, serta menjalani hidup dan beragama dengan
sungguh-sungguh.
Dengan cara-cara tersebut diatas, mudah-mudahan kita tetap dalam keadaan sehat dan mudah-mudahan Tuhan selalu melindungi kita semua.
PENGOBATAN (jika sudah terlanjur terjadi)
Pada kasus yang aku alami sendiri, ada beberapa tindakan yang aku ambil untuk mengobati LBP atau sakit pinggang ini:
1. Aku analisa belakangan ini aku kurang istirahat dan pikiran agak tegang. Jadi aku harus
banyak istirahat (tidur) dan menenangkan pikiran.
2. Panggil tukang urut untuk meredakan ketegangan di pinggang dan kaki.
3. Oleskan balsem Geliga (atau Counter Pain) untuk melemaskan otot2 pinggang.
4. Minum obat China Strong Shen Chow dari Shoalin untuk meredakan nyeri. 1 tabung isi 20
tablet. Diminum 2 tablet 3x sehari.
5. Untuk menambah pelemasan otot bisa dilakukan penyinaran dengan Infraphil, produk dari
Philips yang menghasilkan semacam sinar infra merah yang makin lama makin panas.
Lakukan penyinaran pagi dan malam hari selama 5-10 menit di bagian yang sakit.
Aku dibantu isteriku yang setia.
6. Lakukan semacam senam/therapy gerak dengan dibantu teman/keluarga. POIN INI
SANGAT DIANJURKAN. Karena dihari ke-2 setelah melakukan senam ini saya mulai bisa
duduk dan berdiri. Langkah-langkahnya sbb:
- Tidur tengkurap tanpa bantal, kaki lurus.
- Bapak saya mulai menginjak-injak paha kiri dan kanan dengan perlahan dan ada sedikit
tekanan. Tujuannya untuk melemaskan kaki/paha.
- Setelah dirasa cukup, beliau mengangkat kaki kiri saya sehingga dengkul/tumit terangkat
dari kasur, lalu betis ditekuk perlahan ke arah pantat. Lakukan 3 kali.
- Setelah itu lakukan hal yang sama pada kaki kanan 3 kali.
- Silangkan kaki kiri dan kanan, lalu tekuk perlahan ke arah pantat. Lakukan 3 kali.
Setelah tahap ini saya merasakan lebih enteng. Lalu saya mencoba duduk, berdiri, berjalan sedikit-sedikit, dan akhirnya saya bisa buang air besar di toilet. Puji Tuhan, saya merasa sangat lebih baik saat itu! Lega dan nyaman rasanya. Meski kemudian masih merasakan agak nyeri, tapi saya merasakan ada perbaikan yaitu BISA BERGERAK, tidak lumpuh lagi!
Hari ke-3 saya coba berjalan keluar rumah dan berjemur matahari selama 1 jam.
Hari ke-4 saya dan keluarga berkebaktian di Gereja Kerasulan Baru sidang jemaat Bekasi.
Hari ke-5 saya ijin lagi belum berani ke kantor.
Hari ke-6 (hari ini) saya memberanikan diri ke kantor naik motor sendiri. Setelah satu jam duduk saya imbangi dengan berdiri dan berjalan beberapa menit biar ngga kaku. Sampai saat saya menulis di blog ini saya sudah lewat jam kantor. Puji Tuhan, 1 hari kerja sudah saya lalui dengan selamat! Kini saya bersiap mau pulang kantor, sudah jam 5.47 sore ini.
Di atas semua itu, kita mohonkan kesembuhan dari Tuhan. Karena Tuhan-lah Tabib Agung, Allah Yang Makakasih dan Mahakuasa! Di dalam tangan-Nya kita serahkan hidup kita seutuhnya.
Saya sangat bersyukur dan berterima kasih kepada Tuhan, yang mengijinkanku mengalami hal ini. Aku yakin segala perkara terjadi atas perkenan-Nya untuk kebaikan kita semua.
Saya sangat berterima kasih kepada isteriku Sunarningsih, yang dengan setia dan penuh kasih merawatku di hari-hari yang sulit.
Saya sangat berterima kasih kepada kedua orang tua dan adik-adikku yang mendukungku sangat banyak, juga tatapan mata anak-anakku yang masih kecil, yang menimbulkan kekuatan bagiku untuk tidak menyerah.
Semoga pengalaman pribadi ini bisa bermanfaat buat banyak orang.
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