Sinus and Head Colds

Several readers asked what else they can do for painful head and sinus congestion, because after two+ weeks of medicines and doctor visits, they were no better, or were worse. Common treatments do not work as claimed, including decongestants and sprays, and can cause sinus pain to continue and recur.

What Are Sinuses?
The sinuses in your head are eight spaces in your skull behind your eyes and nose. They produce mucus, and that is good. Mucus produces antiseptics, and traps and filters germs and particles that you don't want to pass into your respiratory system and the rest of your body. Sinusitis occurs when one or more of your sinus cavities become inflamed.

Inflamed by Inhaling Things
Sinuses can become inflamed without any germs causing it, for example from inhaling particles, allergens, or liquids up the nose. If you have ever "gotten water up your nose" in a pool, you have felt the results. The practice of irrigating the nose and sinuses with salt-water sprays is often prescribed for sinus congestion, and even for preventive "maintenance," but it removes important protective mucus layers and natural disease-fighting compounds, and is irritating in itself. Some people regularly spray the sinuses using a variety of squeeze bottles, or a device called a neti pot. It is an unnecessary practice, and does not prevent the underlying cause of sinus pain. It sets up an addictive cycle of rebound congestion and irritation, and increased risk of infections and discomfort to follow.

Another contributor to rebound congestion is regular use of camphor inhalers. Sniffing camphor is a widespread practice throughout Asia, where decorative camphor containers shaped to fit the nose are sold in most grocery, pharmacy, and convenience stores. Camphor irritates mucus membranes causing a cycle of irritation, more camphor inhalation, and more congestion. Some people develop a habit of inhaling camphor, thinking it is for their congestion, not realizing they have a substance inhalation addiction called "huffing."

Decongestants
Decongestants are a big money item in drug store sales. They are not the best treatment for sinus pain and congestion. You are already too clogged up. You do not want more "drying out." The clogged areas would do better becoming more dilute by drinking hot liquids, not by becoming more gummy and concentrated with the "drying out" of a decongestant. After the decongestant wears off, a rebound can occur of more congestion. Taking more decongestant perpetuates a negative cycle, and can raise blood pressure. Cough syrups and pills that contain dexomethorphan (DXM) to block coughing are not as effective for coughs as hoped, but are popularly abused by kids looking for a cheap, easily available "high" ("rhobotripping") with unhealthy physical and psychoactive effects.

Infections and Antibiotics
Sometimes sinuses fill with bacterial or viral fluid. Antibiotic do not help against sinusitis, even the kinds colonized by bacteria. Antibiotics can kill your body's good "bugs" or weaken them, leaving you susceptible to stronger bad bugs, who learn how to live and multiply in your body. Antibiotics taken orally reduce the needed numbers of beneficial flora that normally live in your GI tract. The nutritional and immunogenic products that they normally make in your body are not made, and the organisms responsible for several illnesses can rapidly reproduce and get out of control. An example is antibiotic-associated Clostridium difficile (C. difficile) colitis, an infection of the colon that occurs primarily among patients exposed to antibiotics. More than three million C. difficile infections occur in hospitals in the U.S. each year. He number is growing. An estimated 20,000 C. difficile infections occur each year in the U.S. outside the hospital - directly caused by taking antibiotics.

Healthier Ways to Decongest and Sooth:

• Hot steamy showers and baths.
• Hot facial compresses.
• No need for fancy vaporizers with chemicals (more camphor or other irritants to inhale). Put on a kettle or any pot of water and heat until steaming. Stand at a distance where you feel the warm steam, without standing close enough for any chance of burns. No need to bend over as in the photo at right. Stand in healthy comfortable position for your back and neck.
• Eat spicy foods that you like, such as wasabi or chili peppers.
• Drink hot peppermint tea, or other warm, aromatic teas with lemon.
• Reduce irritating particles (rugs, cats, junk piles, cigarettes, or whatever concentrates trigger irritants).
• A walk outdoors in fresh air and sunshine helps clear breathing and pain.
• Do any fun exercise to heat your body. Increasing body temperature loosens clogging secretions and generates heat shock proteins that have been found to be pretty good for you. The post Exercise and Cancer touches on the basics of heat shock proteins.
• The post Fast Fitness - Quick Warm Up gives a quick method to increase body temperature to warm up.
• The post Regular Exercise Reduces Cold and Flu Incidence lists good practices to lower risk and increase resistance to infectious diseases.

More information on preventing and resolving sinus problems, things to know about antibiotic use, and other infectious topics are in the book Healthy Martial Arts.

Labels: breathing, children, colds/flu/infectious, drugs, heat, neck, nutrition, smoking, warmup

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Stomach Acid Drugs Increase Osteoporosis and Hip Fractures

A study from the University of Pennsylvania reported in the BBC News found that taking a class of drugs that reduce stomach acid, called proton pump inhibitors (PPIs), for at least a year increased risk of hip fracture by 44%. Taking the drugs for longer periods further increased risk. Proton pump inhibitors include Nexium, Prilosec, Prevacid, Zoton, Inhibitol, and others.

The study needs more work and questions remain, but this is not a surprising finding. The common practice of using proton pump inhibitors, as well as ordinary antacids, has long been identified in accepted studies to reduce calcium absorption.

Taking acid-reducing medicines contributes to other problems as well. You need stomach acid for health. Stomach acid is necessary to kill unhealthy germs and food-borne infection. Low stomach acid allows infectious organisms to grow in your system. Acid suppression is a known risk factor for traveler's diarrhea and other gastrointestinal illnesses. Although acid suppression is commonly used to treat ulcers, the resulting lack of stomach acid encourages overcolonization of the bacteria Helicobacter pylori that is associated with ulcers. H. pylori is not all bad, and has important functions in your system. But using acid suppression with H. pylori colonization present seems to be linked with an increase in the progression to gastric cancer.

What can you use for your stomach instead of acid-reducing medicines?

• Pain, reflux, and constant burping are often a sign of low acid, not high acid. Drink a little apple cider vinegar in water and sprinkle balsamic vinegar, wine vinegar, or other vinegar that you prefer in your food.
• Clinical trials indicate that the "good" yeasts and bacteria called probiotics in fermented food like sauerkraut and kimchi help control several diseases, such as reflux, ulcerative colitis, and irritable bowel.
• Cabbage has been found in studies to be an effective antibacterial for stomach ulcers associated with Helicobacter pylori.
• Broccoli sprouts have been found to specifically control H. pylori.
• It is established in scientific studies in standard Western medicine that several spices have bacteria-inhibiting properties. Seasoning food with raw crushed garlic, onions, and fresh ginger root may inhibit strains of Helicobacter, E. coli, Staphylococcus, and Streptococcus, without harming beneficial digestive bacteria.
• Garlic, allspice, and oregano have been found to have action against "bad" bacteria, followed by thyme, cinnamon, tarragon, and cumin.
• Capsicum, such as chilies and other hot peppers, have moderate antimicrobial action. White and black pepper, ginger, anise seed, celery seed, and lemon and lime juice follow.
• Researchers at the University of Kansas found garlic, cloves, cinnamon, oregano, and sage kill E. coli.
• Use ginger root to sooth stomach pain, rather than medicines.

To reduce risk of osteoporosis:

• Stop smoking.
• Avoid drinking large amounts of alcohol.
• Stop drinking colas. The high phosphorus content in both regular and diet colas are not good for your bones.
• Avoid agents that reduce calcium absorption, such as antacids, and eating animal protein
• Don't crash diet. Rapid weight loss is shown to lower hip bone density.
• Check for wheat intolerance. People with Celiac, which is an autoimmune reaction to the protein in wheat, have higher rates of osteoporosis.
• Read the post Exercise is More Important Than Calcium Supplements for Bones.
• Avoid inactivity.

To build bone, stay active. Sedentary people lose bone even if they supplement with calcium. Exercise is the stimulus for bones to use the calcium. Get outside in the sunlight (sanely) for the several benefits of sublight not available in pills and supplements. Get fun movement and exercise outside, at least a little every day.

To build bone in your upper back and wrist (two of the three principal sites of osteoporosis):

• Do the plank exercise described in Change Common Exercises to Get Better Ab Exercise and Stop Back Pain.
• Do the Quick and Fun Arm and Body Strengthener.

To keep your hipbones dense and your hip joints mobile:

• Use the squat many times every day, described in the post How Good Would You Look From 400 Squats a Day - Just Stop Unhealthy Bending.
• Try the Quick and Easy Strength and Balance Exercise.
• Use the Ancient Shoe Exercise for Hip Stretch and Balance.

People with muscle and joint pain are frequently put on over-the-counter or prescription anti-inflammatory medicines. Several of these hurt the stomach lining. Acid-reducing medicines are often added to try to counter this problem. Along with the problems that acid suppression medicines can produce, a common, under-recognized side effect of acid suppression medicines is achy muscles and joints.

If stopping pain and helping your bones are New Year's Resolutions, reduce or stop the need for taking anti-inflammatories for joint pain by learning the healthy joint mechanics given throughout this blog. Often when people stop taking both their anti-inflammatories and stomach acid medicine, they feel better than when they were taking both together. You can stop your pain without medicine, then stop the need for the medicines so that your stomach, and your joints, can heal.

Related:

• Nutrition for stomach, bones, and health for everyone, in the book Healthy Martial Arts.
• Click labels under this post for more on each topic.
  

Labels: celiac, drugs, fix pain, nutrition, osteoporosis, smoking

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Exercise is More Important Than Calcium Supplements for Bones

A study making recent news concluded that taking calcium supplements does not do much to reduce bone fractures in childhood or later life. The study did not cover all reasons, but it does not stand alone. Studies over many years show that bone density depends on more than eating calcium. Calcium loss occurs through smoking, drinking too much alcohol and soda, lack of exercise, and eating animal protein. A young person can thin their bones through bad habits to the equivalent of an elderly person.

Bone density when you are older depends on what you are doing now. Sedentary lifestyle is a major risk for osteoporosis and fractures. Exercise thickens bones from the muscles pulling on them. Without exercise, you can lose bone density no matter how much calcium you eat. Without exercise, you "pee" the calcium you eat back out. You need to give calcium a reason to stick on your bones.

Even if you are a young man you need to build bone now. Osteoporotic hip and spine fractures are a major cause of illness and death for both women and men. One in eight men over age 50 will have an osteoporosis-related fracture, greater than his risk of prostate cancer. The death rate in the year following a hip fracture is nearly twice as high for men as for women.

Research in elder populations shows ability to increase bone density with exercise. Weightlifting is often mentioned as needed. People think they need to go to a gym or buy hand weights for home use. Weightlifting includes lifting groceries, children, and packages around the house. Weight-resisting activity includes moving, pulling, and lifting your own body weight. You can load your upper leg at the hip, a major site of osteoporosis, by bending right using your legs for all the many times you need to bend every day. Go to Disc Pain - Not a Mystery, Easy to Fix for tips. Future posts will show more bone building exercise from daily activities.

Several vitamins and minerals in fruit and vegetables help bone density. Calcium also needs vitamin D to work. Sunlight is an often forgotten source. Sunlight is necessary for your immune system, bones, mood, and overall health. There are some who say there is no safe sun exposure. Balance your time of exposure to reduce risk of cataracts and skin cancer. Get out of your chair and get outside in the sunshine for exercise every day.

Related Fitness Fixer:

• Stomach Acid Drugs Increase Osteoporosis and Hip Fractures
• How Often Should You Be Healthy?
• What is "Fitness as a Lifestyle?"
  
• Human Growth Hormone
• A Reader Asks About Osteoporosis and Walking Lightly
• Getting Stronger Without a Gym
• Getting Stronger is for Everyone
• Calories Burned in Prayer
• Sunlight Needed for Physical and Mental Health
• Forensic Anthropology and Bone Density
• Click labels below this post for all Fitness Fixer article on those topics.

Labels: aging, cancer, drugs, hip, nutrition, osteoporosis, practice of medicine, smoking, squat, strength

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Sitting Badly Isn't Magically Healthy by Calling It a Hamstring Stretch

You already know that sitting bent over your desk, steering wheel, and computer is unhealthy for your back. Then you go to the gym and sit bent over to touch your toes to stretch. It is the same bad bending. It is not magically different or healthy because it is called a stretch.

Sitting and leaning forward to touch toes, even with your back straight, is a common contributor to lower back pain. It may stretch your back and legs, but sitting, especially sitting bent forward puts high forces on the discs of your lower back.

The sitting hamstring stretch also practices the same bad bent forward posture that you already are probably overdoing at your computer, desk, and other daily activities. Modern lifestyle predominantly favors being bent forward, overstretching your back and tightening the front of your body until it becomes natural to slouch forward and uncomfortable to stand straight. Lower back discs become increasingly squashed and pressed outward from all the forward bending. It starts feeling “normal” to stand and move with your back rounded in unhealthy position.

Sitting and bending forward is not even the most effective way to stretch your hamstrings, even though it is a common stretch, and has been done for many years. Many things that are common and traditional are also not healthy, like smoking and hostility. Use healthy ways instead. The previous post Healthier Hamstring Stretching shows one easy effective hamstring stretch. Posts to come will show many more.Check back often.

Every day in my Sports Medicine practice, I see patients who are instructors of yoga, Pilates, and aerobics with ongoing back pain from doing bad stretches. They say they need the stretch because their back hurts. Then they learn that much of their pain is from the stretch. When they realize this, they smile, stop the bent over stretches, both sitting and standing. I show them more effective hamstring stretches to do instead. They quickly become more flexible from the better stretches, and the pain stops that they were getting from pressuring their discs and lower back with sitting bent forward. Have fun using your brain for stretching, and putting health back into fitness.

Related Fitness Fixer:

• Are You Making Your Exercise Unhealthy?
• Disc Pain - Not a Mystery, Easy to Fix
• Healthier Hamstring Stretching
• 14,000 Miles on a Bike - Herniating and Fixing Discs
• Common Exercises Teach Bad Bending
• What Does Stretching Do?
  
  

Related Book:

• Healthy Martial Arts - for all athletes, not just martial artists. Healthier smarter training for everyone.
  

Labels: disc, fix pain, hamstring, injury, leg stretch, lower back, sitting, smoking, stretch, upper back, yoga

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