Sandra is the Founder, Lead Legal Nurse Consultant, and Coordinator of Krug Consulting, a Legal Nurse Consulting firm. She is a Certified Registered Nurse Anesthetist (CRNA), Advanced Practice Registered Nurse (APRN), and Registered Respiratory Therapist (RRT). She has over 12 years of college ...
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Ask Your Doctor for The Best Cardio Targeted Workout
By Sandra Krug
Health and Fitness Essentials – The Cardio-vascular Workout
It’s that time of year again – New Year Resolution Time
President’s Council on Fitness, Sports & Nutrition (PCFSN)
PCFSN encourages Americans to include regular physical activity into a healthy lifestyle. Since 1956, the Council has created initiatives motivating people of all ages and abilities to be active.
https://www.hhs.gov/fitness/index.html
Consistent exercise is one of the top things you can do for your health. It has many benefits, including improving your general health and fitness, and decreasing your risk for many chronic diseases. There are numerous types of exercise; it is vital that you pick the right types for you. Most people benefit from a combination of them.
Centers for Disease Control (CDC)
According to the CDC physical activity can improve health. People who are physically active tend to live longer and have lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers. Physical activity can also help with weight control, and may improve academic achievement in students.
Inactive adults have a higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.
https://www.cdc.gov/physicalactivity/data/facts.htm
Working with your doctor ahead of time can help you plan the exercise program that is right for you. And that is a good first step on your path to physical fitness.
To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third-party apparatus to help you accomplish your routine.
Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…
Adding consistent exercise into your daily schedule may seem tough at first. But you can start slowly, and split your exercise time into sections. Even doing ten minutes at a time is good.
You can work your way up to doing the recommended amount of exercise your doctor approves. How much exercise you need depends on your age and health.
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps.
Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Health experts suggest that you talk to your doctor before you start any exercise program.
Data from the National Health Interview Survey, 2000, 2005, and 2010
- In 2010, about one in three adults (32.4%) who had seen a physician or other health professional in the past 12 months had been advised to begin or continue to do exercise or physical activity.
- Between 2000 and 2010, the percentage of adults receiving advice to exercise increased by about 10 percentage points.
- Among adults aged 85 and over, the percentage receiving advice to exercise nearly doubled between 2000 (15.3%) and 2010 (28.9%).
- Receiving advice to exercise increased for adults with hypertension, cardiovascular disease, cancer, and diabetes.
- Adults who were overweight or obese had the largest percentage point increases over the decade 2000–2010 in being advised to exercise.
Working out without a gym
Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So, do not skimp on these – you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for the doctor approved amount of time comfortably without stopping. Try to increase your run time each week, remember not to overdo it and do not forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle – hamstring, calf and thigh.
Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, many people work within a five-mile radius of their place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride without the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.
Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1 length at a time resting when necessary. After you have swum the number of doctor approved lengths, call it a day. The next day repeat the process until you can swim lengths without a break. Progress lengths in by trying to add an extra length each time you return, if comfortable.
Working out with a gym
You can put together your own cardio raining routing in a gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half per week. A good start point for cardio is always a run.
The American College of Sports Medicine recommends that you see your doctor before engaging in vigorous exercise.
Treadmill
– Run at a light pace, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
Rowing machine
– set the rowing machine for a countdown time minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout, and use the couple of minutes to slow the pace down.
Exercise bike
– take a stead paced ride with a sprint finish for the remaining few minutes.
Step climber
– for climbing on a light level to get the legs going. Try to move at a swift pace as this is the last of the leg work you will be doing.
Abs bench
– for some crunches. Set your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
Leg raise apparatus
– Bring your knees up to your chest for for as many reps as comfortable.
This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels. After the completion of this cardio workout, remember to do a full warm down by stretching the muscles.
Remember that this is just a description of cardio exercising, and you should always follow your doctor’s advice before attempting any workout routine. This is not a suggestion for any individual to follow.
Good luck with your New Year resolution. Have fun, get healthy and be safe!
NO WARRANTIES: No express or implied warranties of any type, including for example implied warranties of merchantability or fitness for a particular purpose, are made with respect to the information, or any use of the information, on this site. Krug Consulting makes no representations and extends no warranties of any type as to the accuracy or completeness of any information or content on this web site.
Krug Consulting specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Krug Consulting assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon.
USE AT YOUR OWN RISK: This web site is for informational purposes only. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this web site. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this web site, you assume the risk of any resulting injury.
Asbestos settlement you need to know the right ways
By Sandra Krug
In recent years, there has been a drastic increase in the number of asbestos settlement cases, owing to the increasing number of people suffering from asbestos-related diseases. Studies reveal that a majority of people developed several lung diseases like mesothelioma due to asbestos exposure.
Asbestos Settlement – The Grim Reality
The owners of manufacturing industries that use asbestos now find themselves in legal battles because of the overuse of asbestos.
Reasons for Asbestos Settlement
The owners persistently used asbestos materials despite being aware of the ill effects of asbestos on the human body. People now suffer from mesothelioma, asbestosis, cancer, or related lung and stomach disorders. This manufacturing industry negligence is the reason for growing cases of asbestos litigations and asbestos settlements.
Asbestos- A Silent Killer
Asbestos is a natural fibrous material that widely used in shipyards, insulation, railroads, construction processes, building materials, and many other manufacturing industries for more than a century. Exposure to airborne asbestos fibers is dangerous for human health and can cause some severe damage to the lungs. It results in diseases like mesothelioma cancers, asbestosis, and other deadly diseases. Most of the diseases caused by asbestos show their symptoms in very late stages, making it very difficult to treat.
Mesothelioma- An offspring of asbestos
Mesothelioma is a type of lung cancer that is caused by asbestos. It is challenging to diagnose mesothelioma in early stages, and by the time there is a diagnosis, it becomes nearly impossible to treat and cure. Mesothelioma cancers can also damage the abdomen, the reproductive organs, and even the heart. Almost 70 to 80 % of people diagnosed with mesothelioma have a history of exposure to asbestos. The asbestos workers and even their families are vulnerable to mesothelioma cancers. Asbestos litigation and settlement are necessary for mesothelioma victims because the treatment involves enormous expenses.
Asbestos Litigation vs. Asbestos Settlement
To select between asbestos settlement and asbestos litigation is a difficult task. Both methods have their pros and cons.
• The attorneys favoring settlement place an argument that it is a faster process and helps in getting compensation without a troublesome lawsuit.
• However, the ones supporting litigation say that the average amount of compensation in asbestos lawsuits is much higher than the average amounts paid in asbestos settlements.
You can select the right model for you in consultation with your asbestos attorney and the merits of your case.
If you find this blog helpful, please share it with friends and colleagues, or direct them to our website: LNCKRUG.com.
Treating mesothelioma – 10 of the most seen ways
By Sandra Krug
As with any cancer, treating mesothelioma depends on:
• location of the cancer
• progression of the disease
• age of the patient
• state of health of the patient
It is the oncologist who specializes in the disease who will decide on the line of treatment. The disease is difficult to treat, and in most cases the prognosis is poor.
10 Options in Treating Mesothelioma
1. If diagnosed in the early stages, surgery may be the recommendation to remove all cancerous tissues. Surgery means thoracoscopy, VATS or video-assisted thoracic procedure, mediastinoscopy (used for staging), or laparoscopy. Doctors often advise palliative options like chest tube drainage and pleurodesis, thoracoscopy and pleurodesis, pleuroperitoneal shunt, or pleurectomy. These options treat the symptoms of mesothelioma rather than the disease.
2. Radiation is prescribed aggressively for mesothelioma patients. Often this is given in combination with surgery or to control symptoms, palliatively. Research on using radiation therapy using implants or UV light therapy is in progress as traditional radiation therapy damages surrounding healthy tissue.
3. Chemotherapy is an option, and around 12-20% of patients respond to the drugs. Anti-cancer drugs destroy cancer cells and prevent their spread. In mesothelioma, chemotherapy is not considered to be curative. The aim is to avoid the spread of the disease; shrink the tumor before surgery, known as neoadjuvant therapy; to annihilate any remains of the tumor in the body post-surgery; and to relieve pain and other discomforts, palliative chemotherapy. Experts recommend prescribing premetrexed along with cisplatin. These drugs have shown positive results, and this is now standard care for mesothelioma not treatable by surgery.
4. Biological therapy using interleukin 2.
5. Immunotherapy stimulates the body’s immune system to fight the disease. Biological response modifiers, BRMs, are used in treatment. These enhance the functions of the immune system; regulate metabolic reactions that promote the growth of cancers; alter cancer cell division; block or reverse processes that lead to the formation of cancers, and prevent the spread of disease.
6. Gene therapy attempts to correct the gene sequence that causes cancer. There are of two kinds: replacement gene therapy, and knockout gene therapy.
7. Administration of lovastatin, a cholesterol-lowering drug.
8. Photodynamic treatment where a photosensitive medication is activated using a laser during the surgical removal of cancerous tissues.
9. Draining of fluid in the chest or abdominal cavity followed by the introduction of medications into the cavity to prevent fluid accumulation, done for patients who have uncontrolled fluid accumulation and intense discomfort stemming from it.
10. Combination therapy or Trimodal therapy which means surgery accompanied by radiation and chemotherapy.
There is often a utilization of complementary medicines. Termed to be holistic, this kind of treatment focuses on a patient’s physical, mental, emotional, and spiritual well being.
In the case of treating mesothelioma, which is uncurable, one can opt for clinical trials. New treatments are in progress in several research laboratories and centers. The oncologist or physician would recommend the best advice on the line of treatment.
This is What Happens with Decreased Insulin Sensitivity
By Sandra Krug
Diabetes and Insulin Sensitivity
People who need normal or low levels of insulin to process glucose have insulin sensitivity. People who need a lot of insulin to process glucose have insulin resistance, which leads to health problems.
Diabetes is a condition in which the body either does not manufacture sufficient amounts of insulin or does not properly use insulin.
Insulin is a hormone made by the pancreas that is necessary for the transport of sugar from the blood stream into the cells for use as energy.
Type 2 diabetes results when our bodies become insensitive to insulin and causes our blood sugar go out of balance. For this reason, we want to do everything we can to remain insulin sensitive.
When we are insulin sensitive, our bodies do a much better job of moving glucose from the blood and into cells.
Exercise increases insulin sensitivity. People involved in athletics are known to require less insulin. Exercise also helps us to control our weight and reduce body fat. Weight control is a very important aspect in maintaining insulin sensitivity.
Another important factor in maintaining proper blood sugar levels and insulin sensitivity is a healthy diet. Complex carbohydrates found in most vegetables, apples, grains, and nuts are slow to digest.
Slowing the process of digestion promotes healthy blood sugar levels and avoids the highs and lows associated with the intake of refined sugars. We should also avoid saturated fats.
The healthy fats contained in fish, olive oil, and flaxseed help us to maintain insulin sensitivity.
Type 2 Diabetes is the most common form of diabetes and results from insulin resistance. The above methods have been shown to be helpful in maintaining insulin sensitivity, promoting lower blood sugar levels, and avoiding the complications associated with diabetes.
This is What Happens with Retinal Migraines – Newsletter vol 11 2016
By Sandra Krug
Migraines are painful and potentially debilitating. Most doctors diagnose based on the International Headache Society’s International Classification of Headache Disorders, 2nd Edition (ICHD-II).
A “standard” makes communications easier when patients need to consult or change doctors. Retinal migraine, an actual migraine diagnosis, is when there are recurrent attacks of visual disturbances prior to the headache phase of the migraine attacks.
There are no tests to confirm this type of migraine. Diagnosis is made by reviewing the patient’s medical history, symptoms, examination, and ruling out other causes for the symptoms.
Retinal Migraine Symptomology
Retinal migraines begin with monocular (in one eye) visual symptoms including:
1. scintillations (seeing twinkling lights)
2. scotoma (areas of decreased or lost vision)
3. temporary blindness
The headache phase of a retinal migraine begins during, or within 60 minutes of, the visual symptoms.
This phase presents symptoms consistent with migraine without aura:
· Headache duration of 4-72 hours
· At least two of these characteristics:
1. unilateral (on one side) location
2. pulsatile quality (pulsing or throbbing)
3. moderate or severe pain intensity
4. aggravation by routine physical activity such as walking or climbing stairs
· At least one of these characteristics:
1. nausea and/or vomiting
2. photophobia (sensitivity to light) and phonophobia (sensitivity to sound)
Differentiating factors between retinal migraine and migraine with aura are:
1. visual symptoms of retinal migraine are monocular
2. total, but temporary, monocular blindness may occur in retinal migraine.
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