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STRETCH FOR RUNNING -- Some of the most common running ailments - shin splints, heel spurs, and plantar fasciitis (inflammation of tissue on the bottom of the foot) - are actually caused by calf muscles that are too tight. In the case of shin splints, for instance, the shin muscles have to work extra hard during a run when the calf muscles are not supple enough, and shin pain results from this overexertion. Fortunately, this is a problem that is easy to resolve. Stretching your calf muscles frequently can help prevent these running-related problems. Here is a simple calf stretch you can do almost anywhere: Standing backwards on the bottom step of a staircase, slide one foot back so that your heel extends off the step. Then stretch your ankle downward slowly so that you feel your calf muscles stretching from the ankle to the back of your knee. Hold for 20 to 30 seconds, then alternate to the other foot.

CELERY SEED -- Certain chemicals in celery seed are anti-bacterial, while others are diuretic, meaning that they help remove water from the body in the form of urine. This helps wash away bacteria and the minerals that cause kidney and bladder stones. Several chemicals in celery seed are hypotensive, meaning that they help lower blood pressure. Celery seeds are also rich in calcium, which may also help lower blood pressure.

APPETIZERS QUENCH YOUR APPETITE -- Studies of restaurant servings between 1977 and 1998 reveal that portion sizes have increased across the board for most types of food. For some foods, the portion sizes have increased by as much as 50%. Choosing two small appetizers for your main meal can help you enjoy eating out without overindulging. Plus you get a better variety of foods to try out and enjoy. Steer clear of the mega-samplers that have numerous items on a platter. Those are meant to be shared among 4 or more people. Depending on how many people you have dining with you, those can still be too much food. Count the large sampler platters as a complete meal for 2.

BRUSH UP ON BRUSHING -- Brushing harder does not necessarily mean brushing better. Many people make the mistake of buying the stiffer-bristled toothbrushes when most dentists recommend medium or soft brushes. The stiffer brushes can actually push food particles and plaque buildup down into the gums, making the problems much worse in a short amount of time. If you tend to brush too hard (bleeding gums, sensitive teeth and gums), try holding your toothbrush between just your thumb and first two fingers, almost like a pencil. Using just three fingers will automatically ease your grip and the amount of force you use to brush.

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FEATURED ARTICLE

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You cannot feel it, taste it, smell it, or see it. But if you have it, and do not take care of it, odds are it will kill you. We are talking, of course, about hypertension, otherwise known as high blood pressure. It is also called the silent killer, and with good reason, says cardiologist J. James Rohack, M.D., who is chair-elect of the American Medical Association and a professor of Medicine at Texas A&M University. "When a person's blood pressure is elevated, many times people do not have symptoms of headache or dizziness or shortness of breath or chest pain. But over time, that high blood pressure will cause the vascular system to undergo changes that can lead to heart attack, stroke, or heart failure," he says. High blood pressure not only affects the heart, but the kidneys. "One of the major reasons people get end-stage kidney disease and have to be on dialysis is because of high blood pressure that has been undetected and uncontrolled," says Dr. Rohack. "At that point, the damage to the kidneys is permanent."

The Missing Millions

To make matters worse, the majority of people with high blood pressure are either undiagnosed or not properly treated. "Recent data published confirm that a third of people who have high blood pressure have it under control, another third know they have high blood pressure but it is not under control, and the other third of people with hypertension have no idea that they have it," says Dr. Rohack. "Considering that over 80 million Americans have hypertension, you are literally looking at more than 20 million who have it under control, another more than 20 million know they have high blood pressure but it is not controlled, and then another third are completely unaware that they have high blood pressure." There is a strong genetic component to hypertension, so if anyone in your family has been diagnosed, you should be especially vigilant. "Almost every hypertension patient I have seen has had a parent, sibling, or grandparent who has high blood pressure. That means that anyone with family history should be even more alert to checking their blood pressure regularly," says Richard L. Klein, M.D., a physician in Automatic Data Processing's Medical Department in Roseland, New Jersey. Another important point to keep in mind for people who do not have high blood pressure now is that after you turn 55, you have a 90 percent risk of developing it. All the more reason to get tested every year.

Detection Data

Blood pressure is still measured the good old-fashioned way - with a blood pressure cuff. But they have become more accurate over the years. Home monitoring devices are much more readily available and easy to use as well. However, because your pressure varies so much depending on the time or day and environment, several readings must still be taken to get an accurate diagnosis (especially for those who suffer from "white coat syndrome," which means they develop high blood pressure in a doctor's office!) To understand what your reading means, remember that your blood is always exerting pressure on the walls of your arteries - but when the heart is pumping, the pressure is higher than in between beats, when the heart is at rest. That is why two numbers are needed to give an accurate picture: The top, or higher number, which measures systolic pressure - the pressure on your blood vessels when the heart is contracting or pumping. The bottom, or lower number, which measures diastolic pressure - the pressure on your blood vessels when the heart is at rest. Keep in mind that your blood pressure measurement exists in a continuum. Hypertension or high blood pressure means your blood pressure is consistently higher than normal - but there are many varieties of high, and normals that are on the borderline of high. Even if you have not been diagnosed with hypertension, your results may show that you need to take precautions.

Lowering the Bar

It used to be that hypertension was defined as anything higher than 140/90. However, all that changed recently, because of new guidelines set by the Joint National Committee on Prevention, Detection Evaluation, and Treatment of High Blood Pressure. The changes were based on a study that found that people with a blood pressure of 135/85 had double the cardiovascular risk of people with 115/75. We now consider blood pressures between 120-139 over 80-89 as prehypertensive, instead of either normal or borderline. The definition for high blood pressure is still above 140 systolic or 90 diastolic. "That is very sobering, because for years we had dismissed 135/85 as either normal or borderline," says Dr. Lawrence Byrd, Hypertension Section Chief at St. Barnabas Medical Center and Director of the Renal Center of Bayonne, New Jersey. "Now we are saying, wait a minute - there is a doubling of risk. We could be avoiding a great number of heart attacks, strokes and so on if we could somehow lower the blood pressure toward that number."

Treatment Tactics

So what happens if you are diagnosed as hypertensive? For 90 percent of Americans, your high blood pressure will be due to a combination of inherited tendencies and lifestyle issues. Because 10 percent of people have high blood pressure due to other medical problems such as tumors or blood vessel problems, your doctor also needs to rule those out. Next, you will want to sit down with your doctor and come up with a treatment program that combines lifestyle changes with possible medication. At that point, because high blood pressure has an impact on many other health issues, be sure your doctor knows if you have any other medical conditions such as diabetes or high cholesterol.

Lifestyle Lessons

The most important lifestyle changes you can make to improve your blood pressure are:

1. Losing excess weight. One study showed that a loss of five pounds can reduce systolic blood pressure by close to 6 points.
2. Aerobic exercise.
3. Reducing salt in your diet.
4. Following the Dietary Approaches to Stop Hypertension (DASH) eating plan. For a full description, visit this link at the National Heart, Lung and Blood Institute's web site: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/
5. Limiting alcohol consumption.
6. Quitting smoking.

Not Your Grandfather's Blood Pressure Medication

The good news in the battle to control high blood pressure is that "the number of medications to manage high blood pressure is far greater than 20 years ago," says Dr. Rohack. (For more details, see below.) "I grew up in era when there was barely anything to treat high blood pressure, and what there was had awful side effects," recalls Dr. Byrd. "You could not think straight, you got drowsy, confused, and lethargic and sometimes you lost your sex drive. Those things scared a couple of generations off. "The most practical thing people need to understand is, this is not your father's or grandfather's medicine. We now have a number of medicines that are virtually free of side effects. There are multiple classes of medications, each with its own characteristic range of side effects and benefits, and each one benefits different patient categories. If you are willing to work with us, we can tailor a regimen that is successful and well tolerated that did not exist just a few years ago." Because there are so many options, it may take some time to hit upon the right medication or combination of medications. And, because high blood pressure can have several causes, do not be surprised if you need two or three medicines, or more - depending on how serious your condition is.

The Medication Mix

Following are the three categories of medications used to control blood pressure. If your blood pressure is elevated, you may be asked to take one or more of them. Be sure to alert your doctor about any side effects. 1. Diuretics, which lower blood pressure by lowering blood volume.
2. Alpha and Beta Receptor Blockers, which lower blood pressure by working on the nervous center to slow the heart rate.
3. Vasodilators, including ACE inhibitors and Calcium Antagonists, which lower blood pressure by helping to relax the walls of the arteries.

Interaction Insight

Over-the-counter cold and pain remedies are so taken for granted that we often do not think of them as medicines. But blood pressure patients need to be especially careful. For example, non-steroidal drugs like Aleve, Advil, Nuprin, and Motrin, as well as prescription Vioxx and Celebrex, can interact negatively with blood pressure medication. Common decongestants such as Sudafed (pseudoephedrine) can also increase blood pressure. "I must see half a dozen people a week who have suffered worsening of their usual blood pressure control because of something they have started taking for back pain or a cold," says Dr. Byrd. Lots of caffeine can also raise blood pressure in some people.

And Keep In Mind

Other things you should know about high blood pressure: Pregnant women, African Americans and people with a family history are particularly susceptible. Emotional stress and high blood pressure are not synonymous and the relationship between the two is still not well understood. Hypertension can be controlled, but not cured. The only way to know is to go and have your blood pressure checked regularly!

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WELLNESS QUESTIONS & ANSWERS

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** Q & A #1:

I have several moles over my body and am aware that they can show indications of skin cancer. What can I look for and is having the moles "mapped" a good idea?

Moles are usually harmless. However abnormal moles develop on about 8 percent of Caucasians. These moles are identified by their asymmetrical shape, irregular borders, multiple colors or large size. There are several factors that can contribute to the chances of a person getting skin cancer. Anyone that has a fair complexion, family history of skin cancer, suffered severe sunburns as a child and/or have more than 40 moles on their body should consider having the moles mapped. This "mapping" is simply a chart your dermatologist makes of the moles on your body. Over the years this map will make it easier to spot any changes in the moles. Be sure to have a dermatologist do the mapping though as one study found that primary care doctors often miss the danger signs that moles can give. One should consider seeing a dermatologist or health care professional about once a year to have their back and scalp checked for skin cancer since these are difficult or impossible for one to check on himself.

** Q & A #2:

What can cause nasal polyps, and is there a way to get rid of them once they appear?

Excessive swelling of the membranes lining the sinuses causes nasal polyps. These polyps are benign growths and can appear singly or in clusters. Nasal membrane inflammation or chronic rhinitis is frequently due to allergies and sometimes treated with inhaled corticosteroid sprays, This condition, combined with the use of these sprays, is often the source of nasal polyps. If the polyps become enlarged they can obstruct ones air flow as well as his sense of smell and have also been known to cause chronic headaches. Any growth that bleeds, appears in only one side of the nose or grows rapidly may indicate a benign or malignant tumor that requires an evaluation by an otolaryngologist (ear, nose, and throat doctor).

** Q & A #3:

What kind of sunglasses should we look for to offer our eyes the best protection from the sun?

Look for sunglasses with labels that state they shield 100 percent of the ultraviolet A and B rays since both rays have been linked to cataracts and other diseases. If a label reads "UV absorption up to 400 nm" this means that the sunglasses offer this protection. The FDA does not monitor sunglasses so in order to be sure the sunglasses you decide to purchase do actually offer this protection you can have them tested with a UV meter. Most opticians and some sunglasses specialty shops often offer this test as a free service. It is important that the sunglasses fit your face. The frames should fit close to your brow and cheekbones and should not slide down the bridge of your nose. The decision between plastic or glass lenses is left up to the buyer but should be a consideration depending on the activities you will be partaking in during these months.

** Q & A #4:

When I open my mouth, my jaw makes a loud popping noise. There is no pain associated with the popping. Is this Temporomandibular Joint Syndrome (TMD)?

Noise in the absence of pain, or limitation of motion, without headaches, neck aches or other pain in the head and neck region is probably no cause for concern. These are the most common signs of TMD. If, however, this noise has been getting progressively louder and more frequent, a visit to a TMD specialist would be warranted. If it only occurs when you open wide while yawning, try placing your tongue on the roof of your mouth behind your front teeth and keep it there while yawning. If you can yawn without it popping and can train yourself to do this every time you yawn, you can reduce the wear and tear on the joint. If the noise is more prominent in the morning, it may be an indication that you are grinding or clenching your teeth while you sleep. If this is the case, wearing an appliance on your lower teeth when you sleep is the most common way to treat this problem. A dentist familiar with TMD would examine your jaw motion, evaluate what happens when the noise occurs, and check the muscles of your head and neck to get more information. A panoramic x-ray would be a screening film for anatomical discrepancies of the TMD. If this film shows changes in the joints, an MRI may be the next diagnostic image required.

** Q & A #5:

Can you provide me with some general information about tea tree oil? Can it be used on the face to fight acne?

Tea tree (melaleuca alternifolia) is native to Australia and has long been used by aboriginal people as a local antiseptic. Recent studies have supported this use and found the oil has some serious anti-germ properties: namely provided by a chemical called terpinene. Tea tree oil's antibacterial properties have been documented by researchers since the 1920s. It was a standard ingredient in Australian first aid kits until World War II. At home, tea tree oil can be applied to disinfect cuts, pimples, and fungal infections. Not only has tea tree oil proven useful in the treatment of acne vulgaris, but it also is used in some commercial flea dips for pets. It may eventually be used in hospitals as a disinfectant cleaner. Tea tree has a not unpleasant, rather piney kind of smell (though it can be a bit intense). Furthermore, it can be a bit irritating to the skin if used at full strength. Dab a bit of the oil onto an already water-soaked cotton ball or cloth before applying. A little bit goes a long way, and even though the essential oil is fairly expensive (6 to 10 dollars for about 1 ounce), it is well worth it. Especially if you consider all you have already shelled-out for ineffective over-the-counter acne treatments. Gargling with two drops in a glass of warm water improves sore throats and a few drops rubbed on the chest or back helps relieve nasal congestion. It is one of the few essential oils that can be applied directly to the skin without dilution. Please visit http://www.aomega.com/teatree.htm if you are interested in obtaining a high-quality Tea Tree Oil product.

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HEALTHY RECIPE-OF-THE-MONTH