Do You Have Caregiver Stress?

This hasn't been a good year for my Dad. After three trips to the hospital and a difficult two-month stint at a nursing home, he's home and we're caring for him. It's been particularly tough on my mom.

Dad's loss of physical and mental ability has placed an extra burden on Mom who's feeling the effects of aging herself. My sister made the comment, "You come into the world as a baby and you leave as a baby." In many ways that seems to be true. There is so little Dad can do for himself now that he relies on Mom for nearly everything. So much of her time and energy is devoted to helping Dad, there is little time left to meet her own needs. It's like when we were all children, except she's 60 years older now!

After a few months we noticed a change in Mom's behavior. Usually calm and pleasant, she started snapping at Dad, seemed tired and cranky all the time, couldn't concentrate, and wasn't feeling well. She had caregiver stress. We shipped her off to my sister's in another state for a week of fun and pampering. It did her a world of good. Mom returned refreshed, renewed and able to dig in again.

If you know a caregiver, you should know the signs of caregiver stress. I found this list of symptoms from the Alzheimer's Association particularly helpful:

• Denial about the disease and its effects on the person who's been diagnosed.
• Anger that there is no effective treatment or cure, or that the person has progressed beyond the possibility of cure.
• Social withdrawal from friends and activities that previously were pleasurable.
• Anxiety about facing another day and what the future holds.
• Depression begins to affect the ability to cope.
• Exhaustion makes it nearly impossible to complete necessary daily tasks.
• Sleeplessness caused by a never-ending list of concerns.
• Irritability leads to moodiness and triggers negative responses and reactions.
• Lack of concentration makes it difficult to perform familiar tasks.
• Health problems begin to take their toll, both mentally and physically.

If you are a caregiver and notice any of these symptoms, it's time to take a break. If family members can't cover while you take a little vacation, call local nursing homes. Many multi-level care facilities offer respite care. They'll care for your family member on a short-term basis -- a few days to a couple of weeks -- to give you a break. If you're a caregiver, don't neglect your own needs. You need to stay healthy and happy if you're going to care effectively for someone else.

Super Staph Bug Stalks Hospitals

My uncle has cancer and isn't doing very well. He's been in and out of the hospital the past couple of months. The last time in he had a small procedure that is not normally a problem but for him became life-threatening. He got an antibiotic-resistant staph infection that has really laid him low, zapping the strength he needs to cope with chemotherapy and fight the cancer.

As many as 5% of hospital and nursing home patients have been infected with a dangerous, drug-resistant staph germ, according to a recent comprehensive study. Fully 30,000 hospital patients might have the superbug at any given time. It is a huge problem for health care facilities where it is associated with skin infections, blood infections, pneumonia and other illnesses.

Spread by touch, the deadly germ thrives in health-care environments where people have open wounds, including bed sores. Outbreaks are most prevalent in emergency room, dialysis and intensive care patients. Recently, however, there have been community-related outbreaks of the superbug affecting prisoners, children and athletes, with the germ spread through skin contact or shared towels.

Experts now believe that the drug-resistant staph germ is 10 times more prevalent than previously believed. Hopefully, this will spur drug companies to redouble their efforts to develop an effective antibiotic t0 fight the superbug.

Roughage Is Latest Health Buzz Word

Fiber is back in! Roughage is the latest buzz word at health clubs across the country. High-fiber diets are the latest health craze. The Fiber35 Diet by Brenda Watson (Free Press, $26) is the bible of the fruit and veggie set. Watson specializes in digestive problems, her co-author, Leonard Smith, is a gastrointestinal and vascular surgeon.

A shortage of fiber is the root cause of many health problems and one of the reasons Americans are overweight, Watson says. She recommends eating 35 grams of fiber a day. Medical experts recommend 25 to 35 grams of fiber daily, but Americans average only 10 to 15 grams, according the Columbia University's Institute of Human Nutrition. People on low carb diets may eat as few as 7 to 8 grams of fiber daily.

According to Watson's book, fiber:

• Fills you up and suppresses your appetite.
• Allows you to eat high volumes without high calories.
• Slows the body's carbohydrate conversion to sugar which supports blood-glucose stability and helps you lose weight.
• Eliminates calories from the food you eat through waste excretion. Watson calls this "fiber flush."

"For every gram of fiber you consume, you don't absorb seven calories," Watson says. "That's 245 calories a day (eating 35 grams a fiber per day). She contends that adequate daily fiber can counter common digestive problems such as acid reflux, irritable bowel syndrome and hemorrhoids.

Try these quick easy ways to add fiber to your diet:

• make sandwiches with whole grain breads
• snack on hummus with whole grain flat bread
• spread peanut butter on apple slices for a quick energy boost
• eat whole oranges instead of orange juice at breakfast
• don't forget to serve a salad with dinner

Warning Signs of Ovarian Cancer May Save Lives

Cancer experts have identified a set of symptoms that may indicate ovarian cancer. Women who experience these symptoms are urged to contact their doctor. This is the first time the medical community has recognized that the disease may cause symptoms in its early stages in some women. Ovarian cancer has long been seen as a silent killer, exhibiting no symptoms until the disease was extremely advanced.

If you experience any of these symptoms daily for two to three weeks, contact your doctor:

• bloating
• pelvic or abdominal pain
• difficulty eating or feeling full quickly
• frequent or urgent need to urinate

This year 22,430 new cases of ovarian cancer and 15,280 deaths are expected in the US. It is hoped that recognition of the symptoms will lead to earlier diagnosis and save lives. If you experience the above symptoms, don't panic, but do call your doctor. It may not be cancer as other problems exhibit the same symptoms. In fact, my niece experienced these symptoms and after a stress-filled week of tests and doctor visits was diagnosed with a benign ovarian cyst (thank heavens). Better safe than sorry.

Keeping Dad Healthy During Summer Fun

Happy Father's Day to all the dads! Summer's outdoor activities tempt us to push ourselves physically and dads often overlook health risks when they're playing hard, trying to wring the last ounce of fun out of the day. The whole family needs to help take care of dad and keep him healthy.

Here are some things you can do to keep dad healthy while he's having fun in the sun.

• Slather up. Toss a tube of waterproof sunscreen into dad's golf bag or swim gear. Men are 2 to 3 times more likely than women to get skin cancer. A study conducted by the Ohio State University Medical Center says men have a lower level of cancer-fighting antioxidants in their skin. Choose sunscreen that protects from both UVA and UVB rays and is at least SPF 15


• Stretch out. Encourage dad to stretch out with you before hiking, biking or even throwing the ole pigskin around. Testosterone seems to interfere with men's ability to judge risk. When they're playing, they're 20 again! Unfortunately, their bodies are still 40, 50 or 60+. Let dad lead the calisthenics to get everyone warmed up first!


• Drink in. Men account for 66% of all deaths from extreme heat. If you're thirsty, you're already dehydrated; so hydrate early and often. When you're exercising or playing outdoors, you should average 8 oz. of fluids every 15 minutes, that's 32 oz. per hour. You can help up everyone's fluid intake by serving watermelon at the picnic or barbecue. A 1-inch slice of watermelon contains 92% water, has prostate-protecting lycopene and boosts the skin's natural SPF.


• Back down. Protect dad's back during road trips. Sitting in one spot for long periods can cause back pain, so do this simple stretch every hour: Draw the navel toward the spine and hold for 15 seconds, then release. Repeat for 1 to 2 minutes, breathing normally.


• Bug off. Ultrasound gizmos don't keep away mosquitoes (sorry gadget man). Protect your main man with a bug spray that contains DEET, picaridin or eucalyptus oil. For a particularly nasty bite, apply ice for 15 to 20 minutes once an hour for 6 hours to diminish itching and swelling.

Small Changes Can Reduce Stress

Stress shortens your lifespan (see our June 11 blog post). In fact, prolonged stress can affect your body physically in myriad ways. Prolonged stress has been associated not only with heart problems, but also with sleeplessness, depression, rapid weight gain or loss, high blood pressure, diabetes, high cholesterol, even skin rashes.

If you're feeling overwhelmed, take a few stress-reducing tips from expert Kathleen Hall, author of Body & Soul:

• Start small. It's even more stressful to try to change everything at once, instead "alter one small thing: a morning habit, a food choice. Over time these will add up."


• Be thankful. "It's hard to feel gratitude and stress at the same time. Devote 5 minutes a day to giving thanks for all the gifts in your life."


• Enjoy the ride. Whether you're commuting or driving the car pool, "use your travel time as an opportunity to practice patience and compassion If you can use calming breaths to stay related and unruffled in traffic, you can handle anything."


• Smell the roses. Focus on the beauty in the world around you. Enjoy the glory of a beautiful sunset, the antics of squirrels and birds in your backyard, a colorful garden along your commuting route, the tree tops swaying gently in the breeze. Eat your lunch around a fountain or in the garden. Focusing on small bits of beauty that touch your life each day gives you a momentary break from your problems and a little mood boost.

Snooze Your Way to Good Health

Who knew that afternoon siesta would help you live longer? Three 30-minute day-time naps a week decrease your risk of dying from a heart attack by 37%, according to a joint study by American and Greek researchers.

Regular naps lower your stress levels, which are associated with heart disease. Colleagues at the Harvard School of Public Health and the Athens Medical School tracked 23,681 originally healthy men and women in Greece for six years. Half the study group took regular midday naps. Heart diseased felled 133 of the 792 participants who died during the course of the study. Of those, two-thirds as many non-nappers as nappers died of heart disease.

While researchers aren't certain why nappers lived longer, numerous studies have linked heart problems with physical or emotional stress. Stress affects a person's blood pressure, heart rate, sugar and cholesterol levels. Napping allows the body to recover from stress. So, if you can take a midday nap, do your body a favor and do so. Sweet dreams!

Pamper Your Feet: Coping with Plantar Fascitis

My sister was hobbling around for weeks. She could barely stand to put her foot on the ground to take a step. The pain in her foot and heel was excruciating. She finally went to the doctor. She had plantar fascitis.

Plantar fascitis occurs when the connective tissue on the bottom of the foot (the plantar fascia) becomes inflamed. The fascia extends along the length of the foot from the heel to the toes and supports the arch and foot structure.

Obesity, rapid weight gain, high-impact exercises like jogging and basketball, diabetes, shoes that have no arch support or thin, hard soles that don't support the feet can all contribute to plantar fascitis says Dr. Tedd Mitchell in his column Health Smart. Tight Achilles tendons can exacerbate the problem because they limit your foot's range of motion. When you stretch the tendon's past that limited range, stress is placed on the fascia, Dr. Mitchell explains.

"This phenomenon explains why the pain is worse in the morning: The foot remains in a contracted position overnight, and when it's stretched first thing the next morning, the pain strikes," says Dr.Mitchell. Often pain decreases during the day as the muscles are stretched, but can come back sharply after sitting for a long period, like watching TV or working at a desk.

While plantar fascitis usually goes away, it can take several months or several years, which is too long to cope with the level of pain most patients experience. You may need to see a podiatrist if your problem is extreme. Cortisone shots are often given to help control the pain. You may need a specially designed orthodic insert to wear inside your shoes to help support the arch.

But before you take that step, try some home remedies recommended by Dr. Mitchell.

• Stretch the plantar fascia and Achilles tendons with the exercises below.


• Ice the feet at the end of the day.


• Take over-the counter anti-inflammatories like ibuprofen.


• Wear shoes with good arch support, no hard heels or soles.

Basic Stretching and Strengthening Exercises:

• Towel stretch. Sit on the floor with your legs out in front of you, toes pointing up. Roll a towel into a tube lengthwise. Holding the ends in each hand, place the towel over the balls of your feet. Apply gentle traction so that you feel your feet and Achilles tendons getting a nice stretch. Hold for 30 seconds, relax, repeat again and again.


• Chair stretch. Sit in a chair, keeping your legs straight, lift them up off the floor and point your toes toward your body. You should feel the stretch in your Achilles tendon and heel. Hold for 30 seconds. Point your toes away from your body for 10 seconds. Repeat again and again. If it is hard to hold both legs off the ground, you can do this one leg at at time, alternating legs.


• Stair Stretch. Stand on the stairs. Holding onto the rail or wall to support yourself, balance with the balls of your at the edge of the step. Drop your heels below the level of the step. You'll feel your Achilles tendons stretch. Hold for 30 seconds. Rise up on your toes and slowly lower your heels again. Repeat again and again.

Regular foot exercises like those below can control plantar fascitis and keep future attacks from recurring. My sister had to go the full route with a podiatrist and orthodics before she could walk comfortably again. Now she does a few minutes of stretching exercises every day while she's working at her desk or watching TV and she's been pain-free for 10 years.

Moms and Daughters Trade Advice

Retired moms and working-age daughters were asked: If you could give each other one piece of advice about planning for retirement, what would it be?

Moms said: "Don't live beyond your means and save more money for retirement so you can deal with the unexpected."

Daughters said: "Spend more money and enjoy yourself."

"It is foolish for retirees to deprive themselves of things they want to do or have and that they can readily afford," admonished Humberto and Georgina Cruz in their column, Retire Smart. "But it's also foolish -- and irresponsible -- to overspend while young and fail to save adequately for retirement."

There's a definite generation gap between how mothers and their daughters are approaching retirement, according to a recently released MetLife Mature Market Institute study titled, It's Not Your Mother's Retirement. More than a thousand women were interviewed for the study which found that older women are far more conservative than their daughters when it comes to saving and spending. Two-thirds of the women interviewed said they were enjoying an excellent retirement. Those who weren't cited money troubles as their biggest problem.

Daughters seemed less concerned about money. Although they had higher consumer debt (generally $25,000 or more plus any mortgage), they anticipated an active retirement. Travel, further education, managing investments and caring for relatives were among their anticipated retirement activities. Of course, many of these things cost money, but daughters planned to work longer to earn more -- 17% until they're 70 and 6% said may never retire!

Personally, I think I'll save a little more now so I can afford to retire later!

Heart Attack Risk Starts When You're a Baby

We've long associated adult cardiovascular disease with poor eating habits, smoking and lack of exercise. However, numerous research studies show that the precursors for heart disease begin in infancy and childhood.

One of the most well-known, long-range studies is the Bogalusa Heart Study initiated in Bogalusa, Louisiana in 1973. Since then the study has tracked the lifestyles of 16,000 children and adults. Study data have produced conclusive evidence that "risk factors for adult heart disease are established in infancy and perhaps even in the fetal period," writes Dr. John Barnard, president of the Children's Research Institute in Columbus, Ohio.

Among study findings:

• Early signs of atherosclerosis and coronary heart disease can be evident in children as young as 5 to 8 years old.
• Children with a low birth weight are at greater risk for obesity, Type 2 diabetes and hypertension as adults.
• Rapid weight gain in infancy affects the body's metabolism often leading to adult cardiovascular disease.

Both physicians and parents have started to address potential cardiovascular risk factors in children. The American Heart Association and the Alliance for a Healthier Generation host a website with many resources for parents and children. (Click here to visit the site.) Heart health begins in infancy and continues throughout life.

Diabetes Pill Increases Heart Risk

New findings by the Cleveland Clinic in Ohio indicate that a widely used diabetes pill raises the risk of heart attack and possibly death. Sold as Avandia and Avandmet, the popular drug came on the market 8 years ago and is used to control blood sugar in people with Type 2 diabetes. More than 6 million people worldwide have taken the drug and about one million Americans are current users.

Pooling results from dozens of studies involving 28,000 people, the study indicates that people taking the drug have a 43% higher risk of heart attack than those taking other diabetes medications. The results are particularly disturbing in that two-thirds of diabetics die of heart problems.

If you are currently taking Avandia or Avandmet, talk to your doctor. The actual risk to a single patient appears to be small. You should not stop taking a medication without your doctor's knowledge and consent.