Written by: Dr. David Bloom
The PersonalCare Physicians staff took part in Denim Day USA to support sexual violence awareness and education. To learn more, click here.
Personalcare Physicians Team
Written by: Dr. David Bloom
The holiday season is in full swing and while it becomes more difficult than ever to cut calories and keep to your health regimen, healthy doses of protein can help curb your stress-induced diet choices.
A new study has found that including enough protein in your diet, rather than relying on cutting calories, can be an important factor in controlling your appetite and preventing excessive consumption of fats and carbohydrates, such as stuffing, bread, rolls, and pie.
People who consume a diet that includes only 10% protein will snack more between meals, as well as eat more calories overall compared to those who fill their plates with 15% protein or more.
Researchers found that humans, by nature, have a strong appetite for protein and those that include less in their diet seek more energy through carbohydrates. Holiday standards, such as mashed potatoes, only reinforce this practice.
Carbohydrates are not only easy to make, but are often cheap and readily available like never before in our society. The easy access to these quick sources of energy has contributed to the obesity epidemic sweeping the country and contributes to overeating.
The U.S. Dept. of Agriculture has dropped the traditional food pyramid we grew up with in favor of My Plate. My Plate recommends a balanced meal and shows how to properly portion for your plate. The protein segment, between 15% and 25% of your balanced plate, should include a variety of foods made from low-fat meat, poultry, seafood, eggs, nuts, soy products, seeds, beans and peas.
To determine how much protein you should include, take your body weight in pounds and multiply by 0.37. This number will indicate the minimum amount of grams of protein you should consume on a daily basis. According to the Food and Nutrition Board at the National Academy of Sciences, a 120-pound person should eat 44 grams of protein each day, a 150-pound person should eat 55 grams of protein each day and a 200-pound person should eat 74 grams of protein daily.
An easy trick for the holiday season is to imagine the My Plate and try to replicate that on your own. Try placing the turkey, ham, chicken or prime rib on your plate in the recommended portion and eat it first, curbing your appetite for the delicious, although less nutritious traditional holiday fixings.
For more advice on creating a balanced diet, with the correct balance of protein, for you and your family, make sure to visit your personal physician or your nutritionist.
Written by: Dr. David Bloom
California just passed a law banning minors from spending time in tanning beds.
The law, which takes effect Jan. 1, modifies current regulations which had allowed anyone between the ages of 14 and 17 to pay for yearlong sun-kissed skin with written permission by their parents.
Those that fought for the bill’s passage at the state capitol cited adverse health effects, including skin cancer, from prolonged exposure to ultraviolet rays as the reason for pushing through this new regulation.
How does a tanning bed work?
While German researcher Friedrich Wolff was studying the beneficial effects of ultraviolet light on athletes, he noticed a side effect: tanned skin. His discovery was brought over to the United States during the late 1970s.
Tanning beds emit ultraviolet A (UVA) and ultraviolet B (UVB) waves, similar to the rays of the sun, which in turn tans the skin by darkening the skin’s pigment melanin.
While exposure to some UVB rays is beneficial for humans and help keep vitamin D in the body at healthy levels, many scientists and researchers warn against excessive exposure.
For or against?
The World Health Organization warns against the use of indoor tanning beds, citing the increased risk in “the development of skin cancer, cataracts and other eye conditions” and the possible suppression of the immune system and premature skin aging.
The organization further classifies the beds as carcinogenic and recommends banning the use for children under 18. According to recent data, approximately 1 out of 5 teenage girls have used an indoor tanning bed at least once.
The Indoor Tanning Association agrees that there are risks for certain skin types and overexposure to ultraviolet light may have adverse consequences. Although visits are often for cosmetic reasons in the United States, the Tanning Association asserts the industry’s roots are therapeutic and many still visit for that purpose (such as for psoriasis or certain types of eczema).
Indoor tanning beds, the association argues, helps minimize the risk of a sunburn while still keeping tanned skin (not necessarily an accepted medical fact).
Alternatives
Spray tanning is an alternative to prolonged exposure to ultraviolet rays and can be done at home or by a professional. The worry with spray tanning, as with bronzing lotions, is keeping your “tan” even, especially around the joints.
Another alternative is to spend some time out in the sun, protected by sunscreen with an SPF of at least 30. We do live in OC and you can visit the beach all year long without getting too chilly.
Is it safe or not?
Overall, there is no “safe tan.” Any tanning induces some amount of skin damage and photo-aging. And the more exposure to these harmful rays the higher one’s risk of cancer. As in most of our daily choices we must weigh any benefits against the risks. And at least now in California, such decisions are left to an adult. Just as buying and smoking cigarettes are illegal for those under 18, so is choosing to use a tanning bed.
Written by: Dr. David Bloom
Prostate cancer is the most common form of cancer in men across the country. September is Prostate Cancer Awareness Month and it is more important than ever to be aware of the warning signs and protect yourself and those you love with regular screenings.
Prostate Cancer is second only to lung cancer in the number of cancer deaths in the United States. The prostate organ is only in men, about the size of a walnut and occupies the space just below the bladder in the body. It plays a role in the reproductive system, but when cancer starts in the prostate, abnormal cells begin to grow out of control and may cause pain or other inhibit other bodily functions.
Although some men may not display any symptoms, others may experience difficulty before, during or after urination, continuous pain in the back, hips or lower pelvis or painful sexual activity.
If you have any symptoms that worry you, please visit your primary care doctor. Identified early on, five-year survival rates are upwards of 97%. Most prostate symptoms that men will notice are usually not cancer and more likely from Benign Prostatic Hypertrophy (benign enlargement) or possibly Prostatitis (swelling, inflammation, possible infection). But to differentiate and exclude cancer first is very important and thus a doctors visit or better yet, a complete full physical
A screening a fast and easy for patients and only have to be often as you and your doctor decide. It is important to start screening early if there is a family history of prostate cancer, as well as with African-American men. Most doctors begin the PSA blood test at age 50, but depending upon the indivdual patient’s histroy & physical, his doctor may begin younger – usually age 40.
Written by: Dr. David Bloom
Alarm clocks, traffic jams, deadlines, bank accounts and the dog barking across the street in the middle of the night can all be contributing to your body’s battle with obesity.
According to recent research, stress has been linked to biochemical changes in your body that trigger cravings for a bag of potato chips instead of reaching for an apple.
Often people allow stress to control their eating habits. Working under deadline at work may mean it’s easier to grab a burger and soda at a drive-thru rather than taking the time to make lunches at home. Unfortunately, as stress may cause people to eat inappropriately and gain weight, the extra pounds cause further stress extending the cycle.
The body’s feel-good chemical – serotonin – plays a major role in what your body craves.
As you find yourself drawn to sweets, pasta or potatoes (what we affectionately refer to as comfort foods), your body is encouraging you to self-medicate with carbohydrates, which raise the body’s serotonin level. More often than not, the carbohydrates you ingest are full of fat.
Chronic stress can contribute to the excess release of cortisol by the body. Cortisol manages fat storage in the body, how the body uses energy and even helps with the development of short term memories in the brain. As more cortisol is released while experiencing stress, it can increase your appetite and can leave you yearning for sugary or fatty foods.
A lesser known hormone in the body, neuropeptide, also plays a role in how our bodies process food while undergoing continual stress. While experiencing stress, nerve cells in the body release neuropeptide that encourages fat accumulation and increases the body’s desire to take in more foods high in fat and sugar.
If stress enables your body to work against you and your goals, how do you break the cycle?
Don’t allow yourself to get too hungry. If you’re the type of person who gets the evil look in your eye when you haven’t been fed, be cautious and prepared – bring healthy snacks in your bag or keep a few in your car.
Keep portion size in mind. After a stressful meeting or getting out of a traffic jam, it is understandable that you may want eat the plate your food is served on. Starting out with small portions, chewing each bite and pausing to put your fork down can help your calorie intake.
Eat healthy snacks. The best snacks are ones that combine more than one food group. Peanut butter and celery sticks, cheese and small tomatoes or even a handful or nuts or pack of yogurt are an easy choice to avoid snacks high in fat and sugar.
Calm down. Eating properly and taking a few minutes to exercise or just relax can work miracles for how your body deals with stress. Finding time to stretch, spend time with friends and taking a short walk around the block will help your body combat the hormones that may be working against you.
In addition to weight gain, stress has been linked to numerous emotional and physical disorders including
If stress is getting the better of you, we strongly recommend taking the time to talk to a specialist or your primary care physician before more serious issues occur.
Written by: Dr. David Bloom
Following up on my March 2011 blog, Kids and Exercise, What’s the Risk, I was asked to talk a bit more on the topic of preventing injury in specific sports, including football. As youth football season is about to kickoff, it is important for us to better understand the types of injuries that can occur and what you can do as a parent, coach, or supporter to help prevent them.
Although the majority of young athletes do well, there are many circumstances that can lead to injury. According to the Consumer Product Safety Commission, each year there are over 3.5 million sports-related injuries in kids under 15 which require hospital or outpatient treatment. And of those, nearly 1 million are due to football or basketball participation.
The key to preventing problems is reducing the risk of something going wrong. With youth sports there are many hazards to avoid beginning with having a pre-participation plan and a screening sports physical.
In addition to a thorough sports physical prior to starting the sport, it is vital that you ensure that particular sport is an appropriate choice for your child. Although it may be common sense to estimate a potential aptitude for a sport, it is wisest to discuss items such as the athlete’s age, skill, maturation, and interest with the coach or leader. A poor fit can be a setup for disaster, both physically and emotionally.
Proper equipment is essential (such as mouth guards to prevent dental injuries, helmets for head protection, pads), as well as a satisfactory setting (open field without obstructions, well-marked boundaries, padded goal posts). Plus, correct playing technique is needed to avoid trauma. Technique needs to be improved by knowledgeable coaches, and rules need to be in place (usually by the league) to promote safety (illegal spearing, age limits).
There also needs to be some attention to overall physical fitness “balance.” In most sports, youth athletes should be well trained in the key components of fitness. These include flexibility, balance, strength, range of motion, cardiovascular conditioning, and emotional stability. One’s physician, coach, and parent should provide some expertise and support here; however a personal trainer can also be very helpful as a resource.
It is often surprising for parents or athletes to find out that many of the “sports medicine injuries” are not orthopedic (bone & joint injuries). These involve nearly every organ system, such as the eyes, skin lacerations, nerve damage, overtraining, spleen ruptures, heatstroke, asthma (especially exercise induced asthma), concussions, stress/emotional problems. Even the flu or other infections can be devastating to a player, or at times half of the team.
The more expected orthopedic problems are often single trauma accidents (fractures, acute sprains, ligament ruptures, contusions). But also there are many orthopedic diagnoses which may creep up gradually as “overuse injuries.” These may be more difficult to identify, but may be just as devastating (stress fractures, chronic sprains, degenerative tears).
With each of these injuries, one will need adequate time to heal plus further time to get back into proper shape and conditioning. Your doctor should review the expected time frame for the return to practice and then to competition. And during the healing phase, most knowledgeable sports physicians will recommend cross-training or modified participation to encourage better healing of the injury as well as maintenance of overall fitness.
Ultimately, some type of exercise or sports participation is extremely important for children and young adults as they develop healthy habits. By making educated and appropriate choices, you may reduce the chance of sports injuries.
Written by: Dr. David Bloom
We all understand the extreme benefit that being active has for all ages. Taking your toddler to play in the park, 5th grader to little league, or high school junior to a trainer, exercise at every age is very important. While we all understand the benefits, we are often asked about the risks as well. Listed below are many of the benefits and risks that you should be aware of as your child grows and becomes more physically active.
The benefits of regular exercise: 
The concerns of regular exercise:
Awareness and education is a great first step. The benefits are clear, and the risks can be minimized with good, consistent medical attention. Make sure to discuss your child’s fitness activity on a yearly basis with his/her doctor. When choosing a new sport, it is always a good idea to have a physical conducted to ensure that your child is ready to participate.
When you meet with your physician, make sure that a thorough screening history and focused physical is completed. Included in this should be all of the necessary questions and examinations to ensure that there are no underlying cardiac, respiratory, or other health issues. In addition to this review, there should be an assessment of blood pressure, heart rate, height, and weight. Typically blood, urine, EKG, and other tests are not necessary, however may be recommended based on individual circumstances.
When it comes to exercise, it is important to teach your kids to listen to their bodies and to get adequate rest between sessions. If symptoms of injury or overtraining (such as pain, inflammation, fatigue, etc.) become apparent, consult with your doctor. Knowing how to monitor fluid status not only by thirst (a poor indicator) but more importantly by the amount of sweat, time exercised, or actual difference between pre- and post-exercise weight is critical to protecting their health as well.
Exercise for all of us is an essential tool that we can use to fight disease. Ensuring that you and your family are ready physically is an easy step that will help prevent injury. In addition to medical support and preparation, don’t forget how important nutrition is to physical fitness success as well. We are what we eat!
Written by: Dr. David Bloom
Yes we’re in the middle of the notorious time when we are surrounded by so many ill people. And now it is pretty common knowledge that hand washing with soap and water or at least a fair scrub with anti-bacterial gel can reduce your chance of getting infected. (And don’t forget about keeping hydrated, exercising, avoiding the ill when possible, and getting a flu vaccine).
But what should you do when symptoms begin? Fortunately our patients know they can easily contact one of our personal concierge physicians for the most specific advice. Still, it is good to know that the most common infections, although annoying, are relatively benign. These consist of the hundreds of cold viruses that are very
contagious, and amazingly can produce a wide variety of symptoms. In fact, this is often a big clue that a virus has taken hold – you develop symptoms in more than one area (lungs, sinus, nose, stomach, intestine, throat, ears, skin, and/or eyes). And within the first few days, the virus is usually more annoying as the symptoms seem to move from one site to the next. Plus, you will likely guess correctly when you have a virus since these make up nearly 90% of seasonal bronchitis, sinusitis, ear infections, etc. On average, a virus tends to run its course in about 7 days and you guessed it – antibiotics won’t help that.
On the other hand, bacteria tend to stick with predominantly one area (such as only the throat with a Strep infection). Bacteria also tend to worsen with time, especially after the 4th or 5th day of an infection (while the viral colds tend to begin to improve by then). These conditions may be treated with an appropriate antibiotic – but remember that only about 1 in 10 colds is truly caused by a bacteria.
Finally, it is important to note that the “king” of viruses is the flu. Although influenza is caused by hundreds of different flu viruses, the flu tends to hit much harder and almost all of the body areas at once. In fact, body/muscle aches are much more common with a flu infection than with the non-flu viruses mentioned above. Also, the flu is almost always accompanied by a fever with chills, a dry cough, and a very noticeable headache. Patients should consider calling their doctor for an anti-flu medication such as Tamilflu if their symptoms fit for the flu and they are at risk for complications (the CDC recommends avoiding anti-viral meds in healthy people if not at risk). The tricky part is that for this medication to work, it needs to be started within the first 48 hours.
Now back to the most common troublemaker, the viral infection. Although antibiotics (even the famous Z-pak) are not helpful, there are many ways to treat the symptoms. One may choose salt water gargles, over-the-counter medications, vitamin C, proper hydration with good fluid intake, rest, and so on depending upon which symptoms he or she has. There are even very helpful prescription products such as nasal steroids, antihistamines/decongestants, and narcotic cough syrups.
Recently, studies are now discrediting any help from the previously recommended Echinacea. Although no longer proven to be beneficial, it has not been found to be harmful and still may help some patients.
Finally, when you or a loved one gets infected, watch for the development of any serious signs, even if you have already been examined recently. These include shortness of breath, chest pain, dehydration, fainting, mental status changes, etc. Also, one must be even more cautious when the sick person is a child, elderly, or has a serious underlying health condition. Then the phone call and doctor visit is mandatory – and you would have wished you had just washed your hands more often.
