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TREATMENT FOR MUSCLE SPASMS -- The best way to treat muscle spasms is to stretch the affected muscle. A spasm is a forceful and involuntary muscle contraction and stretching will help reduce the contractions. Furthermore, stretching on a daily basis after warming up (such as following a cardio workout) is best for long-term protection from muscle spasms. A good stretch is to lie flat on your back, pull one knee, then the other, toward your chest. Be sure to hold the stretch for 30 seconds without bouncing. Ice can reduce pain and swelling, but only leave it on for 10 to 15 minutes per hour. If the pain persists beyond two days, apply a heating pad or take hot showers. The heat will increase blood flow, which helps heal sore areas.

BINGE EATING DISORDER -- Binge eating is a disorder that resembles bulimia nervosa and is more common in women than men. Much like bulimia, individuals with binge eating disorders eat large quantities of food. Binge eaters feel they lose control once they begin to eat and continue to eat until they are extremely uncomfortable. Individuals with binge eating disorder are frequently overweight, have a difficult time maintaining their weight, experience frequent weight changes, consume large amounts of food, and suffer from low self-esteem. The health risks of binge eating are similar to those that also affect obese individuals: increased work for the heart, possible increased cancer risk, and multiple psychological illnesses. Behavior modification may be a treatment option for binge eaters. Breaking the cycle is of key importance. Once the individual feels stressed and out of control, he or she may resume the binge eating habit. If you are experiencing binge eating and it is becoming a health problem, talk to your health care professional.

DO NOT HOLD YOUR BREATH -- Give your body a break when you are doing your weight-lifting routine: remember to breathe. Resistance exercises naturally cause a small increase in arterial blood pressure. And holding your breath when you weight train puts an even greater strain on your arteries. Instead of holding your breath, exhale slowly as your muscles contract.

COMPOUND IN FRUITS, VEGGIES MAY CUT STROKE RISK -- Heart specialists say compounds found in fruits and vegetables may cut the risk of the most common type of stroke. The study, published in the journal "Stroke," notes adequate amounts of carotenoids, a group of antioxidants in fruits and vegetables, can help protect against ischemic stroke, a type of stroke caused by a blood clot. The study of 22,071 male doctors found those with the lowest levels of antioxidants, including vitamin A, alpha-carotene, beta-carotene, lycopene, and vitamin E, had the highest risk of ischemic stroke. Those with higher amounts were 40 percent less likely to develop the stroke during the 13 years of the study than those with lower amounts, although the benefit did not appear to increase beyond a certain level. The carotenoid levels in the blood could have come from either eating fruits and vegetables or taking antioxidant supplements, said study author Dr. Jing Ma, assistant professor of medicine at Brigham and Women's Hospital.

AMAZING ASPIRIN -- If aspirin is your pain relief remedy of choice, you may be getting the extra benefit of cancer protection. Studies suggest that aspirin use may lower the risk of several different cancers, including ovarian, breast, and colon cancer. You should not take a daily aspirin unless directed by your healthcare provider. However, if you need medication for chronic or frequent pain, such as headaches or backaches, ask your healthcare provider if aspirin is right for you.

CRANBERRIES AND HEART HEALTH -- Cool off this summer by sipping cranberry juice each day. It might make your heart healthier. Cranberries are full of heart-healthy flavonoids, nutrients that function as antioxidants in the body and help reduce the risk of disease. Research has revealed a correlation between cranberry juice consumption and a reduced risk of atherosclerosis, a common disease of the circulatory system.

VITAMIN K AND STRONG BONES -- You probably know that calcium can help keep your bones strong, but the bone-building effects of vitamin K may be news to you. A recent study revealed that women who had the lowest blood levels of vitamin K also had the lowest bone mineral density scores. The correlation, however, was not found in the men in the study. You can get your fill of vitamin K by eating green, leafy vegetables and also by using vegetable-based oils.

BEST SOURCES OF ANTIOXIDANTS -- A United States Department of Agriculture (USDA) study finds beans and blueberries rank at the top for antioxidants. Each food was measured for antioxidant concentration as well as antioxidant capacity per serving size. Antioxidants, which are thought to fight cancer, heart disease and Alzheimer's disease, were found most plentiful in beans, berries, artichokes, apples, potatoes, prunes, and pecans. "The bottom line is the same: eat more fruits and veggies," says lead author Ronald L. Prior, a chemist and nutritionist with the USDA in Little Rock, Arkansas. "This study confirms that those foods are full of benefits, particularly those with higher levels of antioxidants. Nuts and spices also are good sources." Ground cloves, ground cinnamon, and oregano had the highest amounts of antioxidants of the spices studied.

MOUSE ALLERGENS -- Scientists at the National Institute of Environmental Health Science have found 82 percent of homes in the United States have mouse allergens. NIEHS researchers, along with the Constella Group, Inc., and the Harvard School of Public Health, analyzed dust samples and examined 831 homes from all regions of the country. The findings, published in the "Journal of Allergy and Clinical Immunology," indicate 22 percent of kitchen floors had mouse allergens high enough to be associated with allergies and asthma. Residents of high-rise apartments and mobile homes had the highest risk of mouse allergens, but it was present in all types of homes.

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WELLNESS QUESTIONS & ANSWERS

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Q & A #1:
Could you please tell me something about synovial cysts. My husband has one on his index finger. We do not know if this is serious, and who we should go to remove it - a plastic surgeon?

Synovial cysts are fluid-filled cysts that come from a joint. The index finger cyst that you describe can also occur in a variety of places. The most common type is called a mucous cyst, and it usually occurs right near the base of the fingernail, and can sometimes even deform the nailplate. This usually comes from an arthritic distal interphalangeal joint (which is the last joint on the fingers). These cysts are not usually painful, but they are often removed due to their unsightly appearance, or because they may drain clear fluid and can occasionally become infected.

One type of synovial cyst can also occur around the proximal interphalangeal joint (the joint between the knuckles and the farthest joint). These are much less common. Another type - volar retinacular cysts - arise from the flexor tendon sheath at the palm side of the base of the index finger. These can cause a "trigger finger" (flexor tendonitis).

Synovial cysts should usually be removed by a hand surgeon, who might be an orthopedic or a plastic surgeon. The majority of full-time dedicated hand surgeons in the United States have trained in orthopedic surgery with a subspecialty fellowship in hand and microvascular surgery. It is a simple ambulatory procedure, performed under local anesthesia with some light sedation.

Q & A #2:
I have been inactive for years so should I see a doctor before I start becoming physically active?

People middle-aged or older who are inactive and at high risk for heart disease (or who already have a medical condition) should seek medical advice before they start or significantly increase their physical activity. Most apparently healthy people of any age can safely engage in moderate levels of physical activity (e.g., moderate walking, gardening, yard work) without consulting a doctor first.

Q & A #3:
What are some of the signs and symptoms of carpal tunnel syndrome (CTS)?

Some easy-to-recognize signs and symptoms of CTS include the following: Nighttime painful tingling in one or both hands, frequently causing sleep disturbance; feeling of uselessness in the fingers; a sense that fingers are swollen even though little or no swelling is apparent; daytime tingling in the hands, followed by a decreased ability to squeeze things; loss of strength in the muscle at the base of the thumb, near the palm; and pain shooting from the hand up the arm as far as the shoulder.

Q & A #4:
What is a sestamibi breast scan and is it more effective than other imaging methods?

A "sestamibi scan" or "scintimammography" involves injecting a radioactive isotope into the breast and then using an instrument called a gamma counter to create an image of the area. Cancer cells pick up or absorb the isotope more than normal cells, thereby showing a "hot spot." This type of scan can help determine whether an abnormal-looking area on a regular mammogram has a high probability of cancer or not; as such, it may be useful in deciding if a biopsy is necessary. These scans probably will not replace the traditional mammogram as a way of screening the population as a whole, because they require an injection and a special gamma imager, and they are a lot more expensive than mammography. Scintimammography does, however, provide useful information in cases in which mammograms are difficult to interpret, in which lumps are felt but the mammogram looks normal, or a biopsy shows cancer in one area and we want to know if it is anywhere else.

Q & A #5:
What is epilepsy?

Epilepsy is a common neurological disorder caused by disturbances in the normal electrical functions of the brain. During normal brain function, millions of tiny electrical charges pass from nerve cells in the brain to all parts of the body. In patients with epilepsy, this normal pattern is interrupted by sudden and unusually intense bursts of electrical energy, which may briefly affect a person's consciousness, bodily movements, or sensations. These physical changes are called epileptic seizures. There are two categories of seizures: partial seizures, which occur in one area of the brain, and generalized seizures, which affect nerve cells throughout the brain. Epilepsy may result from a brain injury before, during, or after birth; head trauma; poor nutrition; some infectious diseases; brain tumors; and some poisons. However, in many cases the cause is unknown. Attacks of epilepsy may be preceded by a feeling of unease or sensory discomfort called an aura, which indicates the beginning of the seizure. Signs of an impending epileptic seizure, which vary among patients, may include visual phenomena such as flickering lights or "sunbursts." The many forms of epilepsy include: grand mal, Jacksonian, myoclonic progressive familial, petit mal, Lennox-Gastaut syndrome, febrile seizures, psychomotor, and temporal lobe. Individuals predisposed to seizures may be at increased risk of having a seizure following stress, sleep deprivation, fatigue, insufficient food intake, or failure to take prescribed medications.

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THE HERBAL CORNER

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HYSSOP, the "Biblical antiseptic," is a bushy, evergreen plant introduced into the warmer parts of the United States from southern Europe. Once widely cultivated for medicinal uses, it is now grown mostly as an ornamental shrub. If you want bees in your garden, then plant this pretty and hardy perennial. Hyssop also has the reputation for enhancing the flavor of grapes and increasing the yield of cabbages planted nearby.

The Book of Psalms (51:9) says, "Purge me with Hyssop, and I shall be clean." But the Biblical cleanser does more than clean. It may work as an antiseptic for infections and for fighting various other health conditions. Jewish priests used strong-smelling Hyssop 2500 years ago to clean the Temple in Jerusalem and other places or worship. The Greeks adopted it, and the physician Dioscorides prescribed the herb in tea, plasters, and chest rubs. In 17th century Europe, Hyssop was a popular air freshener or "strewing herb." Colonists introduced Hyssop into North America and continued using it to treat chest congestions.

Contemporary herbalists recommend Hyssop compresses and poultices for bruises, burns, and wounds, and an infusion for treating coughs, colds, bronchitis, flatulence, indigestion, menstruation promotion, and even epileptic seizures. Hyssop has indeed been used as an effective, natural expectorant, digestive aid, sedative, and muscle relaxant. As an antiseptic, Hyssop inhibits the growth of the herpes simplex virus, which causes genital herpes and cold sores.

The volatile oils found in the leaves and flowers help loosen mucus and stimulate coughing, and decrease gas. Hyssop oil contains several soothing camphor-like constituents and one expectorant chemical (marrubiin), which loosens phlegm so it can be coughed-up more easily. Scientific sources agree that it is a "reasonably effective" treatment for coughs and respiratory irritation of colds and influenza.

Hyssop possesses the following properties: astringent, carminative, emmenagogue, expectorant, stimulant, stomachic, and tonic. Hyssop is used in essentially the same way as sage, with which it is sometimes combined to make a gargle for sore throat. The herb is available in the following forms: dried or fresh leaves, tea, tincture, essential oil, and capsules. It can be used in combination with white horehound and coltsfoot for coughs and bronchitis and with boneset, elder flower, and peppermint for cold symptoms. Although Hyssop is included in the U.S. Food and Drug Administration's list of herbs generally regarded as safe, it should only be used by non-pregnant, non-nursing, and otherwise healthy adults. It may cause minor stomach discomfort or diarrhea.

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HEALTHY RECIPE-OF-THE-MONTH