March 2006: Health Briefs from Baylor Health Care System

Follow These Tips to Get Swimsuit Ready This Spring

Swimsuit season is right around the corner, but after over-indulging during the holidays and snacking on chocolate for Valentine's Day, the thought of baring any skin strikes fear in the hearts of most women.

But exercise and diet specialists from the Baylor Tom Landry Fitness Center say there is no need to panic. Follow these tips to slim up and slip in to your swimsuit this year:

• Increase Cardiovascular Exercise. "Cardio is the most important step. You can't start to tone your problem areas until you lose the fat that's on top of them first," says Katie Brumley, N.S.C.A., certified personal trainer, Baylor Tom Landry Fitness Center. "Doing cardio for 30 minutes a day usually just maintains your current level. To lose the extra weight, increase it to 45 minutes to an hour and you will start to see results."
• Don't be Afraid to Lift Weights. "Women don't have the level of testosterone that men do so they won't 'bulk up.' This is an excellent way to tone those problem areas and it will increase the amount of calories you burn as well." Brumley also says to be sure and lift enough weight to fatigue the muscle. "If you are not feeling any fatigue then you aren't lifting enough weight."
• Don't Starve Yourself. "Starving your self or going on crash diets can be dangerous. For most women, consuming less than 1,400 calories a day causes your body to store everything as fat and that's the last thing you want to do," says Abby Kallio, R.D., dietitian, Baylor Tom Landry Health & Wellness Center.
• Replace Unhealthy Snacks With Healthy Alternatives. "Replace those high-calorie snacks such as candy and potato chips with fresh fruit, vegetables and low-fat dairy products. Carrot sticks and low-fat yogurt are great choices," says Kallio.
• Don't Become Impatient. "Toning up and losing weight won't happen overnight so be patient and don't give up. Healthy eating and exercise isn't something you should practice only once a year.get in the habit year-round and next year you will actually look forward to getting into your swimsuit again," says Brumley.

For more information about the Baylor Tom Landry Fitness Center, call 1-800-4BAYLOR.

Get on the Ball! Help Prepare Your Child for Spring Sports

It's that time of year again-basketball, baseball, softball, soccer and minivans filled with little leaguers as far as the eye can see. But parents can be more than just spectators and chauffeurs this year.

Brant Danley, N.S.C.A., certified strength and conditioning specialist and state licensed athletic trainer with the Baylor Tom Landry Fitness Center, says that it's important for parents to know how to properly prepare their young athletes for this season's competition. Follow these tips, to help your little champions be the best they can be.

Schedule a physical. "It's important for parents to make sure their children are in good physical condition before participating in any sports. Make sure they don't have any allergies or pre-existing conditions that could be worsened during the season," says Danley.

Begin pre-season practices. "Depending on the age of the child, it might be a good idea to make a few trips to the baseball park, soccer field or gymnasium to help them get back in to the routine of the sport," says Danley.

Begin a pre-season workout. "Help them develop an exercise routine or go jogging with them, but make sure to teach them to stretch before and afterwards. Stretching can help reduce muscle pulls, tears or other serious injuries." Danley also says that running drills such as sprints and agility techniques can help them improve speed and develop foot work and quick direction change.

Make the exercises fun. "It's important not to put too much pressure on young athletes so make the exercise drills fun by turning them into a game or participating in them yourself. Every parent knows that kids are more likely to do something if they don't think they're being made to do it," adds Danley.

Take sports drinks or water to practices/games. "Teach your child that sports drinks and water are important before, during and after participation in any athletic activity. These types of drinks help to replace their lost electrolytes. Sodas and other drinks high in sugar aren't a good idea so save those for a post-game celebration!"

Practice good nutrition. "Stay away from serving salty, fatty or sugar-rich foods. Instead, make meals that are high in protein and carbohydrates such as chicken, whole wheat breads, fruit, peanut butter, pastas and pancakes. However, young athletes need good snacks between meals to help them keep up their energy level. Going more than three hours without re-fueling is too long for most children."

For more information about the Baylor Tom Landry Fitness Center, call 1-800-4BAYLOR.

Breathe Easy- Allergies Don't Have to Spoil Kids' Fun

Spring is right around the corner and along with it, allergy season. While plenty of adults can be heard "aah-chooing," did you know that allergies are the most frequently reported chronic condition in children?

According to the Asthma and Allergy Foundation of America, the incidence of both allergies and asthma among children has risen significantly in the past few decades. Allergies limit activities for more than 40 percent of effected kids.

"Allergies interfere with kids' quality of life," says Eric Benzick, M.D., a pediatrician on the medical staff at Baylor Medical Center at Irving. "At school, they may be constantly blowing their nose or clearing their throat, affecting their ability to concentrate. They may have to limit time outdoors, keeping them from getting exercise and playing with friends."

Seasonal allergies like allergic rhinitis, or hay fever, are caused by tree, grass and weed pollen. Other children are allergic to something indoors, in the home or classroom.

"We're finding that indoor allergens are playing a larger role these days," says Dr. Benzick.

The most common culprits are dust mites, animal dander, cockroach droppings and cigarette smoke.

Allergies definitely run in families, and if a child has allergies they are more likely to have asthma.

"Allergies, asthma and eczema are closely related," says Dr. Benzick. "A child who has one of these is at higher risk for developing others."

Allergies can be successfully controlled in many cases, Dr. Benzick says. Treatment begins with techniques to remove or avoid the allergen, followed by medications such as antihistamines, nasal or inhaled steroids, and in rare cases, allergy shots. While anti-histamines used to cause drowsiness, today many are non-sedating, which is important for a learning child.

If you suspect your child has an allergy, talk with your pediatrician or primary care physician.

For more information about Baylor Medical Center at Irving, call 1-800-4BAYLOR.

Most Post-Menopausal Women Suffer from Dry Eye Syndrome

Around 10 million Americans suffer from dry eye syndrome and many of them are post-menopausal women.

"Most complaints of dry eye center around the eyes feeling dry, tired, gritty, sort of a sandy sensation along with redness and pain and even up to blurred vision," says Michael Milner, M.D., ophthalmologist on the medical staff at Baylor University Medical Center at Dallas.

Dry eye occurs when the scattered tear glands on the surface of the eye stop producing enough moisture-many times caused by hormonal changes-which is why post-menopausal women are often affected. The condition can be painful, but there are several ways to manage the symptoms.

"You first try to avoid situations that would make the dry eye worse. These are simple things like avoiding drafts in the face, not sleeping under ceiling fans, turning air conditioning vents away from your face, etc.," says Dr. Milner.

Dry eye sufferers can also use artificial tears and prescription drops to lubricate the eye and in some cases help it produce its own tears again.

"There's no cure for dry eye, but we try to limit the bad days to zero if we possibly can," says Dr. Milner.

If you have dry eye symptoms it's best to see a doctor. In some instances dry eye can indicate a more serious health condition.

For more information about Baylor University Medical Center at Dallas, call 1-800-4BAYLOR.

Allergy Alert- Follow These Steps to Breathe Easier This Spring

If you're buying antihistamines in bulk in an effort to keep your allergy symptoms in check, it might be time to rethink your strategy. See if these steps help:

1. What's the problem? Most seasonal allergies are triggered by pollen, but different tree, grass or weed pollens might affect you differently. Check the news to see which pollen levels are high when your symptoms are flaring. For more precise testing, visit an allergist.

2. Create a pollen prevention plan. Rene Albert Leon, M.D., a board-certified allergist and immunologist on the medical staff at Baylor Regional Medical Center at Grapevine, recommends these steps:
  • Close your windows and doors; use your air conditioning.
  • Pollen levels are highest in the morning, so schedule your
    outdoor activities for afternoons or evenings.
  • Change your clothes after you come in from outside.
  • Bathe before bed to keep pollen off pillows and sheets.
  • Wash your hands if you pet an animal that's been outside.

3. Fight your symptoms. Your allergies could lead to itchy eyes, a runny nose, sneezing, a scratchy throat or nasal congestion. Try saline eye drops and nose sprays first. If you don't get relief with those treatments, talk with your doctor about taking over-the-counter (OTC) antihistamines, with or without decongestants. Be sure to let him know if you are on medication for a chronic condition, as some allergy medications can cause harmful interactions with other drugs. If symptoms persist, visit your doctor, who can prescribe a stronger version of an OTC medication, a steroid nasal spray or a leukotriene modifier-an asthma medication that's showing promise in treating allergy symptoms. For the most severe allergy cases, immunotherapy-commonly known as allergy shots-can provide relief. An allergist will test you to see which allergens trigger responses then help desensitize your body so you no longer have symptoms. "These are usually very effective," Dr. Leon says. With a new procedure, called rush immunotherapy, people can complete the allergy-shot process more quickly, getting to symptom relief sooner.

To find out more about managing allergy and asthma symptoms, use our Search feature on the top right hand corner and enter "allergy" and/or "asthma."

For more information about Baylor Regional Medical Center at Grapevine, call 1-800-4BAYLOR.