November 4, 2013 by Pat Brinkman
Do you have splitting, cracking nails? Do you have problems getting them to grow long? How’s your health? Your nails are like a mirror to your health.
White spots in nails indicate an injury to the nail. Vertical lines can be caused by a nail injury or certain diseases or drugs. Bacterial infections of the nails are most commonly due to injury, nail biting, poor hygiene, or frequent contact with water. Heart and lung problems, liver and kidney diseases, diabetes, and anemia can be signaled by changes in your nail such as discoloration or thickening of the nail. Digestive problems can cause ingrown toenails as also can improper nail trimming, tight shoes or poor posture. If you have diabetes or poor circulation you are more likely to have nail problems.
If you notice changes in color, shape and/or thickness of the nail, bleeding, discharge, pain due to swelling around the nail you should check with your doctor. About half of all nail disorders are caused by fungal infections. Fungal infections are more common in toenails due to the warm and moist environment.
Your fingernails grow faster about twice the rate as toenails with faster growth in the summer. Our health factors such as nutrition, age, activity level, heredity, disease, medications, illness, fever and age affect nail growth. As we age we also tend to have more nail problems.
Keeping your nails in good shape: • Keep your nails clean and dry. Use rubber gloves when cleaning and using chemicals. • Moisturize your hands and nails often as frequent hand-washing and hand sanitizers dry out nails. • When filing or trimming your nails cut straight across with the center slightly rounded. • If your nails split or break easily, keep them short.
• Nail polish can protect your nails.
• Only use nail polish remover once a week as it dries out nails. Try an acetone-free variety. • Don’t bite your fingernails or pick your cuticles. Clip off hangnails. • For toenails, don’t wear tight shoes and switch shoes regularly.
• For reoccurring problems see your doctor or dermatologist.
Be Careful at Nail Salons
Fungal Infections are easily spread at nail salons. Be sure technicians wash their hands between clients and use clean implements each time. If you are a frequent customer you may want to bring your own implements. Technicians should never cut or push back cuticles.
Written by: Pat Brinkman, Extension Educator, Family & Consumer Sciences, Ohio State University Extension Fayette County, Miami Valley EERA
Reviewed by: Liz Smith, Liz Smith, M.S, RDN., L.D, NE Regional Program Specialist, SNAP-ED Ohio State University Extension
References:
American Academy of Dermatology, (2013). Nails, American Academy of Dermatology, Available at http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/nails
Mayo Clinic, {2011). Fingernails: Do’s and don’ts for healthy nails, Mayo Clinic. Available at http://www.mayoclinic.com/health/nails/WO00020
November 7, 2013
Taking Control of your Uncontrollable Behaviors | Live Healthy Live Well
maximios Blog
November 7, 2013 by zies1
French fries are my vice. No matter how many are served, I will finish them regardless of whether I am full. Afterwards I feel defeated and ashamed. I start out with the best intentions, but then feel powerless. Can it be possible to win against this and other “uncontrollable” behaviors?
YES!
Dr. Kessler, author of The End of Overeating, calls foods high in sugar, fat, and salt rewarding foods. They stimulate the reward center of the brain, the same area associated with drugs and gambling. Just like drugs and gambling, these foods can become an obsession (albeit to a lesser extent). This reward system was beneficial because historically people ate food to sustain life and provide fuel for their bodies. But today people eat because they are “told” to eat by outside influence; these influences are known as cues or action triggers. These action triggers may tell you that you are hungry even though you have just finished eating.
Many of the reasons for overeating extend beyond simply not having the will power to choose the “right foods.” It is not a matter of you failing; it is understanding behaviors and how to change them. With some time and effort, you can eliminate the behaviors you do not want and encourage those you do. To change behaviors:
† Make affirmations
† Identify your cues
† Change your environment
† Stay positive
An affirmation is a positive declaration stating your intention to change. This prepares you to make a change in your life by consciously writing it down and making it concrete. It should be placed somewhere it can be read daily to remind yourself of your desire to change.
The next step is to identify your cues. These are specific to you and take some effort to manage. Action triggers take many forms and can be very discrete. Once you identify what is cueing your eating behavior, you can change your environment by removing/avoiding these cues.
Typically your environment determines your actions. For example, if you go out to lunch with overeaters it is far more likely you will overeat. Once you determine your temptations, find a more positive environment for change. Surrounding yourself with positive, healthy, fit people and environments will increase your chances of success and provide support when you need it!
Finally, you want to associate positive emotions with the desired behavior. Entering the environment with a positive attitude and confidence will make it more likely you will perform and maintain the behavior. If you correlate encouraging feelings with a behavior or environment, these feelings will stimulate the reward center in your brain, making the new behavior rewarding and keep you coming back!
Prepared by: Susan Zies, Extension Educator, FCS, OSU Extension Wood County, Erie Basin EERA and Ryan Leone, OSU Extension, Wood County.
Reviewed by: Cheryl Barber Spires, R.D., L.D.Program Specialist, SNAP-Ed,OSU Extension, West Region
References:
Kessler D. The End of Overeating: Taking Control of the Insatiable American Appetite. New York, NY: Rodale Books; 2009.
Wansink, B. Mindless Eating: Why We Eat More Than We Think. New York, NY: Bantam Books; 2006.
Eyles BJ. Fitness Behavior [podcast on the internet]. Christchurch, New Zealand; 2010 [updated 2013 Sept 17; cited 2013 Oct 11]. Available from: http://bevanjameseyles.com/fitness-behavior.