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She tripped, fell and spent hours on the ground before she was found and rushed to the hospital.

Posted by Las Vegas Review-Journal on Wednesday, June 24, 2015

8 Health Test Secrets Doctors Don’t Tell You

 

By The Editors of Prevention | Healthy Living

In the hectic flurry of your typical doctor's office, it's not surprising that doctors and nurses sometimes forget to share the helpful little directives that can make potentially lifesaving tests--like a Pap test or skin cancer screening--more accurate and comfortable. That's why we interviewed leading clinicians for the scoop on what to do and say to get the best care and results at your next health test.

Related: 6 Symptoms To Never Ignore

1. Chill out for 3 minutes before a blood pressure reading

Relaxing for 3 to 5 minutes before your blood pressure is taken ensures you won't have an artificially high reading, which can result in unnecessary prescription meds, says Texas cardiologist Sarah Samaan, MD, author of The Smart Woman's Guide to Heart Health. Running in to your appointment after a traffic-packed drive to the doctor, for example, can nudge your systolic pressure (the higher number) by as many as 20 points. Sit quietly, flip through a good book or magazine, and take deep breaths to calm down in the waiting room.

It's also a good idea to skip that Dunkin' Donuts run on the way to the doctor. Caffeine can cause a temporary blood pressure spike, says Dr. Samaan, although there's no good proof it causes hypertension in the long run. (Check out 13 more ways to lower your blood pressure naturally!)

2. Book a mammogram at the start of your menstrual cycle

If you're premenopausal, get your mammogram during the first 2 weeks of your cycle (the week of and after your period) to avoid hormonal shifts that can make your breasts more sensitive, says Barbara Jaeger, MD, director of mammography at American Radiology Services in Baltimore. Also, lay off caffeine for a week before the test--it increases tenderness, too. Skip deodorant (and powders, creams, and perfume) on the day of the mammogram, as these can interfere with the reading.

It's also wise to find a facility with a radiologist who specializes in reading mammograms. This helps improve cancer detection rates, according to a study of 44 mammography facilities by National Cancer Institute researchers. "Patients should ask if there is a radiologist devoting at least 50% of his time to reading mammograms," advises study lead author Stephen Taplin, MD. (Not sure if you need one? Here's the bottom line.)

3. Remove your nail polish before a skin cancer screening

Acral lentiginous melanoma, which accounts for 5% of all melanomas, commonly occurs under nails. If you're sporting a bright, summery polish, your doctor won't see the streaks or pigmentation that can signal a problem, says New York University dermatologist Anne Chapas, MD.

Related: What Your Nails Say About Your Health

4. Ask for numbing cream when you get a colposcopy

This test, given after you get an abnormal result on a Pap, lets your doctor examine your cervix more closely and biopsy any cells that need further inspection. To make the procedure more comfortable, ask your doctor to apply some benzocaine gel to numb the area before the exam. Any soreness afterward is minor for most women, but don't have sex or use tampons for at least a week. Wear a sanitary pad, because spotting or a dark discharge is normal for a few days. You can usually resume everyday activities immediately.

5. Use lube for 2 weeks before your Pap test

If you're in menopause or prone to vaginal dryness, a Pap may be more painful, says Prevention advisor and Yale ob-gyn Mary Jane Minkin, MD. Use a vaginal moisturizer like Replens three times a week throughout the 2 weeks before the test to make it more comfortable. Stop using 3 days before the exam, so it doesn't obscure results.

Also, watch the calendar to keep your smear clear. For a more accurate reading, it's best to schedule your test when you're not menstruating.

6. Skip that indulgent pasta dinner before a cholesterol draw

Even if you fast the night before, eating high-starch or fatty meals in the 3 days leading up to a lipid test can raise triglycerides (another type of blood fat) and may affect LDL readings, says Dr. Samaan.

Another time not to schedule your visit: after holidays like Thanksgiving or a decadent vacation. "I definitely see higher numbers around the holidays, so try to wait a couple of weeks after a big feast before getting your cholesterol checked," she recommends.

Need more cholesterol-busting tips? Add these 12 ridiculously heart-healthy foods into your diet.

7. Don't drink liquids before an MRI

Avoid drinking, especially coffee, for at least 1 hour before the test. The procedure requires you to lie still for up to an hour. Interrupt it for a bathroom break and you'll have to start all over. "An MRI itself creates anxiety, which can heighten your urge to urinate," says Jonathan Charney, MD, an assistant clinical professor of neurology at Mount Sinai School of Medicine.

8. Book an AM appointment for a colonoscopy

The rate of polyp detection is significantly higher when tests are done earlier in the day, possibly because physicians aren't fatigued. The quality of bowel preparation--the nasty stuff you have to drink to eliminate fecal matter so your doctor can get a clearer view of your colon--is also better during morning screenings.

To ease drinking the bowel preparation, which can be the toughest part of the colonoscopy, ask your doc for a "low volume" prep, which is half the amount previously required for cleansing, suggests Carole A. Burke, MD, director of the Center for Colon Polyp and Cancer Prevention at the Cleveland Clinic. You can also request a "split-dose" regimen. Research shows that taking a dose both the night before and a few hours prior to the procedure results in a cleaner colon, too, so polyps are more likely to be detected.

Related: 12 Fish To Never, Ever Eat

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Get Rid of Pain: Runners

Cure Runner's Knee

Here's how to get rid of this painful runner's ailment

By

Jim and Phil Wharton

Patellofemoral pain syndrome got its nickname for an obvious and very unfortunate reason--it's common among runners. The stress of running can cause irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be sharp and sudden or dull and chronic, and it may disappear while you're running, only to return again afterward. While biomechanical issues may be to blame, the cause can often be traced back to poorly conditioned quadriceps and tight hamstrings. Weak quads aren't able to support the patella, leading it to track out of alignment, and inflexible hamstrings can put pressure on the knee. If you want to treat and avoid another bout with runner's knee, add strengthening and stretching to your routine. The three-step quadriceps exercise below is a good place to start. It works the muscles on the front, inside, and outside of your thigh. Do 10 reps of each part on both legs.

Quad Strengthener

Front Thigh: Lie on your back with an ankle weight on your right leg. Fully extend that leg and lock your knee. Keeping your foot relaxed and in a neutral position, lift your leg straight up toward your head as far as you can. Your goal should be to position your leg perpendicular to your body. Return to the starting position.

Inner Thigh: Do the same exercise, but this time, turn out your right leg (toes pointing away from you) to target your inner thigh muscles.

Outer Thigh: Repeat the same exercise again with your right leg turned in (toes pointing toward you) to isolate the muscles of your outer thigh.

10 Steps to Feel Sexier Now!

By: Kelsea Brennan

Ah “Sexy.” Just the word alone is intriguing.  Admit it or not, it’s almost always the way we want to look and definitely one of ways we want to feel.  As women, it’s in our energy.  While some women certainly exude sex more then others; as females, we all have the power to own – and enhance – our innate sexiness. It’s in our every bone; it’s in our lips, eyes, curves and aura. And while sexy certainly looks nice, it feels even better.

If you not feeling sexy enough, or just want to amp up the intensity, follow these tips to feel red hot.  Beware: these tips may increase confidence, dating options and maybe even physical contact.

High Heels. The higher the better.  Put them on and strut around, even if only for yourself. We’re not sure of the science behind it, but there is something about an extra few inches that always similarly lifts our mood.

Juice. No, we don’t mean not to eat! But when we aren’t feeling sexy, we tend to feel heavy, thick, bulky; anything but hot.  Just a single green juice can bring you back into awareness of your body and mind, increase mental clarity and give a feeling of lightness.

Ambiance. Set it.  Don’t wait for “him” to light the candles, dim the lights and get under clean soft sheets.  Extra credit if you wear lingerie.

Pamper. Whether at a spa or at home, bring pleasure into your world. Maybe give yourself a manicure, take a bath or give yourself a massage. Treat your sexy self as you want to be treated.

Move. You want to feel sexy, then do that which makes you sexy.  Sometimes we feel hottest in our gym clothes, with a light glistening of post-workout sweat.  We know, it sounds crazy, and maybe even a bit gross, but movement will get you out of your thoughts and back into your body, which is, believe us, inherently sexy.

Mantra. When you just aren’t feelin’ it, no matter how much make-up you have on or how hot your outfit is, you need to change that feeling – and feelings come from our thoughts.  So, flip your thought by repeating a mantra to yourself. Try, “I am a sexy red hot woman” (or something of that nature).  Fake it till you make it, say it till you feel it.

Dance. This tip shows up a lot, but that’s because it works!! It gets you moving, puts you back in your body and you can do it in heels.  Just be sure to stay away from the mirror. If it feels good, it looks good, so don’t judge yourself.  Put on the sexiest song you know and seduce yourself.

Laugh. Pull up YouTube, screen some hysterical videos and just take a few minutes to laugh.  There is something sexy about a funny man and something sexier about a funny woman. Chelsea Handler anyone? Laughter is hot!

Go the extra mile. So often when women dress up it’s for a reason: a date, an event, a night out with the girls.  How about you dress up for you.  Make-up, sexy undies and a favorite dress from your closet can make all the difference.  It doesn’t need to be a tight little dress.  Put on your favorite jeans if they make you feel sexiest, it will show in your energy.

Switch it up. Being stuck in a routine can become dull and make us feel equally lackluster. Add some color, buy a new outfit or pull out an old piece you love wearing but just haven’t thought to in a while.  Change is bold, change is sexy, and so are you!

Top Workout for Belly Fat

It's important to note that the exercises you choose and the effort you put into them really matter, 
By: Corie Pikul

Photo: Courtesy of Andrew Meade PhotographyDumbbell Squat to Shoulder-Press Rotation

A new study in the Journal of Strength and Conditioning Research shows that exercises that work both the legs and the upper body target the core more than traditional abdominal exercises (in fact, a study in the same journal shows that crunches don't do much for you--besides make you more efficient at doing crunches). This full-body calorie-burning move from Montenegro works not just the abs and obliques but also the glutes, hips and shoulders.

1. With dumbbells at your side, bend into a squat, pushing your hips backward as if you were sitting in a chair. Keep your back straight and your abs engaged.
2. As you raise your hips to come to standing, press the dumbbells over your head, rotating the torso toward the right, using the side of your abdominals. This should be one fluid movement.
3. Lower the dumbbells and bend into a squat again. Repeat the shoulder press to the left side.
4. Alternate sides for 12 total reps.

Photo: Courtesy of Andrew Meade Photography

Towel Leg-Ins

Compared with crunches and bent-knee sit-ups, non-traditional ab moves like these Roll-Outs,  do a significantly better job of activating the upper and lower abdominal as well as the obliques, found a study published in the Journal of Orthopaedic & Sports Physical Therapy.Doing this move on a smooth surface, like a wooden or tile floor (not a rug, where the towels won't slide).

1. Start in a high plank position with your palms on the ground underneath your shoulders, arms straight, core engaged, with a small towel under the toes of each foot. (If you have an exercise ball, you can use that instead of the towels.)
2. Use your abdominal to bring both knees in toward your chest. You should be in a crouch position with your knees between your elbows.
3. Hold for 1 count. Push from your abdominal to slide the towels under your feet back to starting plank position.
4. Do 12 reps.

Photo: Courtesy of Andrew Meade Photography

Lunge to Overhead Press

This may not look like an ab move,  it will really feel like one-the abdominals will be working overtime to stabilize the body, especially as you press the weights overhead.

1. Hold the dumbbells at shoulder height.
2. Start in a lunge position, with your right knee bent 90 degrees in front of you (be careful not to let the knee bend over your toes) and the left knee slightly bent behind you. Imagine a string pulling up from the top of your head, keeping the neck and back long.
3. As you straighten both legs to come to standing, engage the abs and press the dumbbells up over your head.
4. Bend the knees to come back to the lunge and lower the weights to shoulder level.
5. Do 6 reps, then switch legs. (To make this move harder, walking forward while doing the lunges.)

Photo: Courtesy of Andrew Meade PhotographyTowel One-Arm Rollout

This works the very deep abdominal muscles, and conditions you to keep your abs tucked in (which creates a flatter profile).

1. Start in a high plank position (arms straight, core engaged) with a small towel under each hand. Try not to hunch your shoulders up to your ears.
2. With your hands on the towels and keeping both arms straight, slide your right arm forward as far as you can without moving the hips or torso.
3. Bring the right arm back to starting position.
4. Repeat with the left arm.
5. Alternate arms for 12 total reps.

Photo: Courtesy of Andrew Meade Photography

Unilateral Dumbbell Dead-Lift

One study compared isometric exercises where you contract a muscle with no movement--similar to the standard plank--to strength exercises, like the dead lift. "The dead lift was the clear winner because it activated the trunk 60 percent more than the other exercises," Montenegro says. Here's her ab-tacular version of the classic weight move.

1. Stand with your feet together. Hold one dumb bell in your right hand and let it hang at your side.
2. Keeping the core pulled tight, lean forward, lifting your right leg (same side of the body that's holding the weight) and lower the dumbbell toward the ground.
3. Bring the dumbbell down as low as you can while concentrating on keeping your back straight, core engaged, chest up and neck aligned with the spine. Keep the arm holding the dumbbell close to your body to avoid unnecessary pressure on the back.
4. Hold for 1 count.
5. Tighten your core even more, lower the right leg, and return to standing tall.
6. Do 6 reps, then hold the dumbbell in your left hand and repeat with your left leg, for a total of 12 reps

Photo: Courtesy of Andrew Meade Photography

Towel Mountain Climbers

The most common mistake people make with mountain climbers is to roll up their whole body," Montenegro says, meaning they lift their hips and throw their weight forward on to their arms. "They'll tell me they really feel it in their shoulders, when the abs should be doing all the work." She says that putting towels under your feet, as in this move, will isolate the ab muscles and keep your back flat to help you maintain proper form.

1. Start in a high plank position with your palms on the ground underneath your shoulders, arms straight, core engaged, with a small towel under the toes of each foot.
2. Use your abdominal to bring your left knee in toward your right elbow. This should be a fluid, controlled movement. You should feel the twist in your lower abs, not as much in your back or hips. Keep your shoulders squared.
3. Return to starting position, with both feet behind you.
4. Repeat by bringing the right knee to the left elbow.
5. Alternate sides for 12 total reps. 

Know Your Warning Signs!

 

GO TO: Dr. Blaylock's Video