Getting ready for college life


It is already mid-August and many families with a college student are about to start on a new adventure. Whether the young adult is going to a commuter school and living at home or attending an away college and living in a dorm, there are many changes about to hit family dynamics and the college students lives. Long discussions should now begin about forming healthy habits that will be important for now, and more importantly, for the future. I always advise living the way your grandmother taught you. Here are some of Grandma MaryAnn’s suggestions.

Grandma MaryAnn says you must:

  • Get your sleep – It is important to get at least seven to eight hours of sleep every night. During sleep your body may be resting, but your brain is busy processing all the information it was exposed to during the day. Sleep helps your immune system to stay strong and prevent colds and other infections you are constantly exposed to. If possible, shut off all your electronic devices 30 to 40 minutes before going to sleep; the light from the screens can affect chemicals in your brain that enhance getting to sleep.
  • Eat well – Food is your body’s fuel. In order to work hard and think clearly, you need to eat the fruits, nuts and vegetables that we all know are the right stuff. Starting with a healthy breakfast will get the brain ready for the day. Healthy snacks are a must. The crash after the candy bar will be tough to handle.
  • Exercise – Exercise needs to be a part of your regular schedule because it decreases stress, keeps your mind sharp, and is fun. You should think of it as an investment in yourself.

I wish all the students a great year, and remember to call your Mom and Grandma as often as you can because with loving words from your biggest supporters, there is nothing you can’t handle.

dr-polcino.com

facebook.com/DrPolcino

twitter.com/DrPolcino

vimeo.com/channels/DrPolcino

instagram.com/DrPolcino

Another reason to encourage weight control in adolescents

kid-scale

Obesity is a known risk for high blood pressure, diabetes, heart disease and colon cancer. A recent study out of Israel found that obese or overweight 17- and 18-year-olds can have an increased risk of developing colon and rectal cancer, and the risk may be increased as high as 50%! We now have another reason to encourage good eating and exercise habits for our children. The earlier these healthy life style habits begin, the better.

-Dr. P

dr-polcino.com

facebook.com/DrPolcino

twitter.com/DrPolcino

vimeo.com/channels/DrPolcino

instagram.com/DrPolcino

A New Supplement to Help Women with PCOS

people and leisure concept - happy young woman plus size sitting on sofa at home

Polycystic ovary syndrome (PCOS) is a common condition that affects approximately 10% of women during their reproductive age.  It is often characterized by obesity, irregular menses, and impaired insulin function.  Obesity may play a role in the etiology, and with weight loss, there has been reported improvement in some of the clinical findings.

There is a recent large study that suggests a Carnitine supplement may be of benefit for these patients.  L-Carnitine is an amino acid (a building block for proteins) that is naturally produced in the liver and kidneys.  It helps the body turn fat into energy, and your body usually can make all the Carnitine it needs.  In this study, the diagnosis of PCOS was made using the Rotterdam criteria.  To make the diagnosis, two of the following findings needed to be present:

  1. Irregular menses over 35 days or less than 8 menses per year caused by a problem with ovulation
  2. Signs of hirsutism indicative of increased testosterone
  3. Polycystic ovaries with 12 or more follicular cysts in each ovary

In this study, when 250 mg of L-Carnitine was given to women with PCOS, who were also on metformin, there was a significant reduction in weight based on BMI changes.  There was also an improvement in glycemic control.  The Carnitine was given for over 12 weeks.

Remember to always speak to your health care provider before considering starting any supplement.

-Dr. P

dr-polcino.com

facebook.com/DrPolcino

twitter.com/DrPolcino

vimeo.com/channels/DrPolcino

instagram.com/DrPolcino

Why Overweight Women May Have an Increased Chance of Cancer

Why Overweight Women May Have an Increased Chance of Cancer_81946825 [Converted]Most of us are aware that being overweight has been associated with an increased risk of developing heart disease and hypertension, but it can also increase a woman’s chance of breast and uterine cancer.  By using a person’s height and weight, a BMI (body mass index) can be determined.  A measurement of 25 to 29 is considered overweight and 30 or higher is considered obese.  According to a recent study, 40% of American women meet the clinical definition of obesity.

The exact relationship between obesity and certain female cancers is not perfectly understood, but there seems to be three factors that may play a role:

  • A body being in a state of chronic inflammation is pro-carcinogenic, and obesity is considered a chronic inflammatory state.
  • There are enzymes in fat cells which increase the production of estrogen, and an elevated level of estrogen has been associated with a higher risk of breast and endometrial (uterine) cancer.
  • Fat cells produce hormones that may stimulate tumor growth.

Please speak to your health care provider to determine your BMI, and start using the walking shoes your loved ones gave you for the recent holidays!

-Dr. P

dr-polcino.com

facebook.com/DrPolcino

twitter.com/DrPolcino

vimeo.com/channels/DrPolcino

instagram.com/DrPolcino

Is the Effect of Birth Control Decreased in Overweight Women?

Young woman looking at her contraceptive pillsJust yesterday one of my patients asked me about the effectiveness of the morning-after pill in a woman like herself, who was overweight.  I knew that obesity could be associated with a decrease in the effectiveness of the birth control pill and the morning-after pill, but I could not give her better information.

Recently, there were a few review articles showing that studies are limited.  Let me give you some questions to ask your health care provider about this situation, especially since about 25% of women in the childbearing age group are considered to be obese based on their BMI:

  • How effective is the birth control pill in overweight women?
  • Being overweight, is there a pill that could be more effective?
  • Could a vaginal ring or IUD be a better consideration?
  • Is the risk of blood clots increased with the pill?
  • Does bariatric surgery have any effects with the use of the pill?

I hope these questions will open the door for a good discussion so that the best medical treatment plan can be established.

-Dr. P

dr-polcino.com

facebook.com/DrPolcino

twitter.com/DrPolcino

vimeo.com/channels/DrPolcino

instagram.com/DrPolcino

How to Exercise When Your Routine Is Being Snowed On

HowExSnow57039413 2If you are on a regular walking program as part of your exercise plan, the recent snowstorms may hold you back for a while.  It may be time to revisit your stairs at home or at work to continue staying in shape.

Try to vary your ascent by speed and the number of steps taken.  Before you begin each climb at home, you may want to add stretching and doing a plank or push-ups.  Before your descent, consider 10 jumping jacks.  Also, always remember to speak to your health care provider before beginning any exercise program!

-Dr. P

dr-polcino.com

facebook.com/DrPolcino

twitter.com/DrPolcino

vimeo.com/channels/DrPolcino

instagram.com/DrPolcino

A Simple Exercise That Burns More Calories Than Walking

Young women in the officeI have always advised my patients that walking is a great exercise.  A pair of sneakers and comfortable clothes is all you need to get started.  Taking the stairs instead of the elevator has been another of my common suggestions, and as the colder weather quickly approaches, maybe we should consider starting a stair climbing program.

Most of us have access to stairs, either at home, work, or the mall.  A great way to begin is climbing the stairs one at a time at your own pace, either holding on to the rail or keeping your hands free.  You are using more muscles and burning more calories than walking.  It is a vertical exercise, so it is good for muscle strengthening, cardiovascular work, and weight loss.  Once you are up the stairs, you must come back down since the descent also has great benefits.

As always, do not start an exercise program unless you have discussed it with your health care provider.  Stair climbing can be an easy addition to your exercise program and who knows where it will take you!

-Dr. P

dr-polcino.com

facebook.com/DrPolcino

twitter.com/DrPolcino

vimeo.com/channels/DrPolcino

instagram.com/DrPolcino

A Healthy Exercise for Beautiful Autumn

The fall season is full of pumpkins, mums, scary costumes, and beautiful crisp clean air!  It is a perfect time to get started on an outdoor walking program.  Join a friend or relative and begin your walking exploration of your neighborhood and make this fall the getting in shape season for you.Autumn Leaves, Berries and Pinecones

-Dr. P

http://www.dr-polcino.com

https://www.facebook.com/DrPolcino

http://twitter.com/DrPolcino

https://vimeo.com/channels/DrPolcino

http://instagram.com/drpolcino

The Vegetable from the Fountain of Youth

“If you’re looking for the Fountain of Youth, kale may just be it!” Tom Gatto, a registered dietician, updates us on the nutritional powerhouse called kale. His discussion includes nutrient density, how to prepare it, and which vitamins, minerals, and antioxidants it contains and how they enhance our health.

My vimeo channel: vimeo.com/channels/drpolcino

Web: dr-polcino.com
Facebook: facebook.com/DrPolcino
Twitter: twitter.com/DrPolcino

A Way to Help Determine the Status of Your Weight

Weight control is a major concern for most of us.  As menopause approaches, many women experience an increase in their weight, with about 70% being overweight.  Body mass index (BMI) is a commonly used calculation that quantifies where our weight is, and when using this classification, about 50% of perimenopausal and menopausal women are considered obese.

Using a person’s height and weight, body mass index can be calculated, giving us a guide to where we stand with regards to our weight.  A BMI of 24 to 29 is considered overweight, and over 30 is obese.  Let us look at where some weights fall:

  • At 5 ft. 1 in. a BMI of 24 to 29 corresponds to a weight of 130 to 150 lbs.
  • At 5 ft. 1 in. a BMI of 30 corresponds to a weight of 160 lbs.
  • At 5 ft. 6 in. a BMI of 24 to 29 corresponds to 155 to 180 lbs.
  • At 5 ft. 6 in. a BMI of 30 corresponds to a weight of 185 lbs.

Remember that this BMI number is not an exact measurement of body fat but it alerts us to where our weight status lies and gives us an indication of our risks for developing the complications of obesity.  These include diabetes, hypertension, heart disease, and many other medical conditions.

BMI Chart Larger

-Dr. P

dr-polcino.com

facebook.com/DrPolcino

twitter.com/DrPolcino

vimeo.com/channels/DrPolcino

instagram.com/DrPolcino

Image: docstoc.com